Lobsters and mussels and running and happy!

Well it’s been a while since I wrote last. I had a bit of a work-stress-induced running hiatus, which when I think about it is a pretty poor excuse since running is one of the best de-stressing activities there is. In any case, I’m back at it now and hopefully I’ll keep the ball rolling this time. So far, stress levels have been kept relatively low and the happiness gauge is pointing upwards!

A lot has happened since the last time I wrote. First of all, Kimberly and I both did not get accepted in the NYC Marathon lottery. Then two weeks later, we both got accepted in the Chicago Marathon lottery! We’re running Chicago! I’ve never run a marathon, and decided that this would be the year. I’m pretty excited that Chicago is going to be the place to do it, since it’s a city I’ve always wanted to visit and have heard great things about. Training starts last week!

We also just got back from a vacation to New Brunswick and Nova Scotia. Even though the weather wasn’t the greatest, we still had a fantastic vacation. Visited lots of family and a few friends, and did some solo exploring in Halifax, Peggy’s Cove, Mahone Bay and Lunenberg. This was also the time when the accumulated work stress from the last two months began to melt away and I started running again. We got in a few runs while on vacation and I convinced myself that I shouldn’t let work interfere with doing something I love. In fact, a regular running schedule is likely to help manage a stressful work environment by keeping my sanity intact! So since we got back, I’ve run six of the last seven days. My plan going forward is to do shorter, specific workouts during the week and then one long run on the weekends. Six runs a week, without overdoing it and injuring myself (fingers crossed!).

I also just replaced my old runners with a brand new pair of Newton Distance III’s. As per usual with Newton, they’re amazing. I had been running in the Distance S for the past few years but decided that I don’t need the support any more, and I’m pretty sure I’ve made the right decision. After close to a dozen or so runs with them, I’ve had no issues and my feet are happy. They’re really light, my feet like them, and I’m digging the colour.

Newton Distance III

Today tested my new found commitment as it was 2 degrees celcius and snowing lightly in Edmonton. I got out for an easy 14km run anyway. Sometimes weather that looks unpleasant from the warmth of your couch isn’t actually that bad once you get out there – provided you’re dressed for it! I had a pretty decent run today and it felt good knowing that I’ve started ramping up my mileage again. The little pellets of snow had me squinting pretty hard for the first couple of km’s, but after that things improved and the rest of the run was actually pretty pleasant. I enjoy long runs. Probably because (most of the time) they’re run at a pretty leisurely pace. I’m looking forward to when I’m getting in those 25-35 km runs in preparation for the marathon, but I also want to make sure I slowly ramp up the miles so I don’t overdo it and put myself out of commission.

Spring-ish run

I’ve been doing the food thing the last few posts but I am admittedly unprepared for it this time. I could tell you about the lobster rolls we had at my parents’ place in Miramichi, or the platter of mussels, oysters, dulce, smoked salmon, or the fish and chips we had at the Tide and Boar in Moncton, or the “pound and a pint” I got at the Salt Shaker Deli in Lunenberg, NS… but that’s not that interesting, is it? ;) If you find yourself in New Brunswick or Nova Scotia – get the seafood. Even if you don’t like seafood!

Mussels!That’s all for now. Along with my commitment to run more, I am officially committing to write more! I’ll be back with another post next week. Promise!

Irish I Could Run Faster!

Well this has been a couple of weeks coming! Back on March 16th I found myself in Cowtown, Alberta, toeing the line for the Calgary Road Runners’ annual St. Patrick’s Day Run. I chose the 5k, in accordance with my pre-determined season plan of running a 5k, 10k, half-marathon, then a marathon – all PB’s of course! In theory, it was going to be easy to PB in this run because I’ve never actually run a 5k before. In practice though, I know how fast I should be able to run a 5k – knowing my 5k splits in half-marathons that I’ve run in the past. I had set myself a shot-in-the-dark goal of running sub-20 minutes for a 5k. Seemed hard enough to push myself, but I figured it should be doable.

On the morning of the race, my sister drove Kimberly and I to the Central Memorial High School, where the run would start and finish. It was a chilly but sunny morning and I did a bit of a warm-up while waiting for things to get going. A short jog up and down the start/finish straight, some a/b/c’s, a few strides, butt-kicks… I think I probably looked like I knew what I was doing more than I felt I knew what I was doing!

Shortly after the 10k’ers took off, they summoned the 5k’ers to the starting line and gave us all of 4 seconds notice that the race was about to start… surprise!! I started at a pretty quick pace. Whether it’s a good thing or not I’m not sure, but I kept looking at my Garmin to see what my initial pace was. I wanted to make sure I didn’t overdo it in the first km. I slowed myself down a bit but made sure I was still pushing. I ran the first km in just over four minutes – pretty close to my 20 minute pace – but I was feeling it! My second km clocked in at around 4:18 if memory serves me, and then I slowed down a bit. The roads were slightly rolling and in the third km, we went up a short but steep-ish hill that really sucked the air out of my lungs. I got passed by what appeared to be a 13 year old.

Over the top of the hill, I tried to get myself back up to speed. I knew at this point that I had no chance of hitting 20 minutes, but I wanted to keep it under 22. I recovered a bit and then there was a beautiful downhill in the final km, before ramping up again at the finish. It felt like my lungs were bleeding, but I pushed on and crossed the line in 21:58. Take that, 22 minutes!

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So that wasn’t really close to my goal time but I guess everybody needs a starting point. This is also the earliest in the year that I’ve ever done a race. Back in my bike racing days, I got out to an early April race but there was never anything in March. So I’ll take the positive that I trained for the race and ran as hard as I could. Heck, I got third in my age group and won a Steamwhistle stein! Done.

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I haven’t registered for anything else yet but I’m looking for another 5k or 10k near Edmonton in April. It’s probably still too early for me to go for a fast 10k time so maybe I’ll take another shot at a 5k first. I’m open to race suggestions if anybody knows of some good ones coming up?!

Cheers!

Taking a turn for the better

Winter in Canada is a strange and frustrating thing. The weather (and weather forecasters) toy with our emotions all year long, and 30 degree temperature swings over a period of one – to – two days isn’t all that uncommon. I just looked back at the blog I posted last week and it was -34 degrees while I was writing it. Now it’s 8 degrees and sunny and everything is melting! It’s spring! We’re saved!

Nah, I’m not that naive. It is nice to allow yourself to get swept up in the excitement of a beautiful day though. Even though we probably still have quite a few below-zero days and snow storms coming our way before summer, winter is definitely on its way out and it’s days like this that make you feel like things are really starting to take a turn for the better.

Speaking of taking a turn for the better, the back problems I whined about last week are also subsiding and I managed to get a total of five decent runs in last week. Included in those workouts were 2 x 1 mile at 5k pace, and a track workout that consisted of three sets of 2 x 400m and 1 x 150m. I love 400′s (massive sarcasm)! Really though, track workouts make my lungs hurt. But it’s the kind of hurt that I know is going to pay off later this summer when I’m killing my PB’s! I also managed to get out for a short run with Kimberly. We don’t run together all that often, but it is nice when we’re able to go out and keep each other company on a beautiful spring-ish day.

Our first run together - 2014

This week I’m going to try to keep the consistency up, and get a speed workout and a hill workout in before taking on the St. Patrick’s Day 5k in Calgary next Sunday. I had originally set my sights on a sub-20 minute run but the closer it gets the more I’m thinking that might be a bit too ambitious for this time of year. Regardless, I’m going to give’er and see what happens.

Another benefit of spring-like weather is that it means it’s time to dust off the barbecue! Last night we had some friends over and tried a chicken skewer recipe from Whitewater Cooks (one of our favourite series of cookbooks), that included three different dipping sauces – chipotle honey, tzaziki, and charmoula. Tonight, we also dipped into the Whitewater books for an Indian Chicken Burger recipe, made with ground chicken, garam masala, curry powder, garlic, eggs and bread crumbs, and topped with mango chutney, raita sauce, sliced cucumbers and tomatoes. Damn – I’ll be making this one again! Can’t say enough good things about the Whitewater series of cookbooks. So many of their recipes are in our regular rotation! Check them out for sure.

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Well, one more week and we’ll be half-way through March. It’s kind of hard to believe that summer will be here soon. The winter in Edmonton has been so harsh this year – and probably has been in most other parts of Canada as well (unless you live in the Okanagan or Vancouver area…). The nice weather has lifted my spirits and I would like to wish everybody a great start to their outdoor running season! Wish me luck for my 5k next week – it’s short, but it’s going to be tough!

Good intentions and motivation don’t always go hand-in-hand

We’re now well into 2014, and since my last race I’ve gotten married, spent a week and a half in Mexico followed by two days in Kelowna for Christmas, followed by a week and change at work for year-end festivities (fellow accountants know what I’m talking about). Did I mention that lunch and dinner was provided during year-end… Buffet style? Good times for sure. And I have the gut to prove it!

Okay, it might not be THAT bad, but suffice to say that December and January were not friendly to my fitness, despite feeling motivated to set goals and start training for 2014. But that is all going to change, of course. Isn’t it?

In the past few weeks I’ve hit the track maybe once a week and run outside maybe twice a week. Swimming has been admittedly lacking, even though it is my weakness, and I am hoping that my cycling fitness comes back quickly since it is my strong suit. I’m not going to make excuses, even though I could. I’ve been lazy. Yes, I do workouts every week but definitely not with the consistency that someone with big goals should. Something needs to change.

With that being said, I’ve decided that my starting point is going to be to register for the St. Patrick’s day 5km run in Calgary. It’s a distance that I haven’t tried before, and I am interested to see how I would go on a shorter-distance race. For the next month I’m really going to focus on this, with a goal of going under 20 minutes. Maybe I should be more ambitious than that, but it’s a bit of an unknown for me and under 20 seems to be a pretty decent time.

On top of that, I’ve managed to get in about 32km of running this week, which included one track session that consisted of 4 sets of 5 x 200m on one minute (ouch), and three outdoor runs – one 12k run at my long, slow pace, one 6.5k run at a moderate intensity, and an 8k run at an easy-ish pace. The main goal for now is to increase frequency and mileage. Four runs in a week isn’t bad to start but my goal is 5-6. Edmonton winters make it difficult to achieve this at times – this morning when I woke up it was -26 Celcius with the windchill rated at -34. I’m not running in that! At the moment though, we’re only at -21 with no windchill so it’s looking like I’ll be able to get in my long run after all. Consistency is the key, and it looks like the ball has started rolling!

Must. Get. Satellites! If it's not on Garmin, it didn't happen!

Must. Get. Satellites! If it’s not on Garmin, it didn’t happen!

This is where my morning torture sessions take place.

This is where my morning torture sessions take place.

I also want to try to do a bit about food in each of my blog entries. After all – as runners, nutrition is part of the game and we do work up some healthy appetites with all of these workouts! This week we tried a recipe that Kim found on blissfulbblog.com called Creamy Avocado Pasta. I never would have thought to make pasta sauce using an avocado, but this is genius! I pretty much followed her recipe, but used regular linguini noodles instead of whole wheat spaghetti, and added in some chopped grape tomatoes. Delish! This one is definitely going into our regular rotation.

Yum! (That would be a chocolate porter in the glass next to it. Why pair wine when there is perfectly good beer in the fridge??)

Yum! (That would be a chocolate porter in the glass next to it. Why pair wine when there is perfectly good beer in the fridge??)

I think I was saying something about going for a run? Better go layer up before I convince myself that it’s nicer in the warmth of my condo!

The New York City Marathon

Wow. I don’t even know where to begin. I honestly just had one of the best weekends of my life. I’ll try to cover off our vacation to NYC (the non-run portion!) in a separate post. We did so many amazing things in the city I should write them down so I don’t forget them all.

Before the marathon:

I did a quick run in Manhattan on Saturday morning and we went to package pickup/the race expo around lunch. Chris and I have been to expos before, but definitely nothing of this magnitude! I could definitely feel the excitement in the Javits Convention Centre, and it made me really start feeling excited for the race. I think we both enjoyed wandering around and checking out our favourite vendors. Chris bought me some cool Newton socks, which had the NYC skyline stretch around the ankle and we also did a quick walk near the finish line in Central Park.

Proudly Canadian!

Proudly Canadian!

In the spirit of carbo loading, we went to Eataly for a little pasta dinner the night before the race. We ate dinner at La Pizza & La Pasta (the Linguine al Pesto Trapanese was incredible!). It took an hour for us to get a table, but fortunately with a 10:55 AM race start time, and daylight savings buying us an extra hour of sleep, I wasn’t being too much of a stickler about ensuring our dinner was super early. I think we ended up sitting down for dinner around 6:00 PM, which by New York standards is senior citizen dining time. Normally, when Chris and I order two different meals, I always like his better. Not this time! I think we both liked my pasta better than his. I almost licked my plate.
Chris had caught a red-eye flight to the city on Friday night/Saturday morning, and after dinner he (quite understandably!) started feeling pretty tired. This worked out well for me getting to bed at a decent time. We went back to our room and I got everything organized for the next day. I laid out all of my clothes and packed almost everything I needed in the start area bag that I could bring to Staten Island. Some of things I packed in the bag included throw-away sweatpants, sweater and toque, mitten warmers (the kind that you shake and the packet gets hot), cheap gloves, Gu roctane gels, a fruit bar, almonds and walnuts and my favourite EFS sports drink that I planned to carry with me until I emptied the bottle. We also stopped on the way to the ferry terminal in the morning to purchase a People magazine and an extra bottle of water to add to the bag.

The night before I was super paranoid about my alarm getting messed up by daylight savings. Because it’s expensive to use out-of-country roaming, we both had our cell phones on airplane mode. Somehow they still knew that the clocks were set back and the alarms ended up going off at the correct time. I guess that’s why they’re called smart phones. Worst case, we probably would have just woken up one hour earlier than normal. We also had a wake-up call programmed just in case!

Who's that bum rifling through the garbage?

Who’s that bum rifling through the garbage?

We made it to the Ferry terminal around 7:30 AM. I wasn’t due to get on the ferry until 8:00 AM, so we had some time to kill and decided to wander around Battery Park. I was, of course, dressed in my hobo attire, which was quite amusing to Chris. I humored him by pretending to rifle through a garbage can.

Sniffer dog in the ferry terminal (taken by Chris after all the crowds had left!)

Sniffer dog in the ferry terminal (taken by Chris after all the crowds had left!)

It was pretty packed trying to get on the ferry. The boat had three levels and the top two floors were crowded. We were able to get a seat on the lower deck, where there was much more room. Our ferry was escorted across by several police/military boats and it made me feel more relaxed to see such high security. There were also several police (explosive?) sniffing dogs checking everyone who entered both the ferry terminal and the staging area at Fort Wadsworth. I was lucky to meet up with my friend Jane, who missed her own earlier ferry because the subways were too crowded for her to arrive on time! This worked out so well for both of us, to have someone to chat with to help quell the nervous energy before the race. Chris came with me for the ferry ride over, and he ended up staying on the ferry and returning to Manhattan after Jane and I got off.

Dressed like hobos on the Staten Island Ferry

Dressed like hobos on the Staten Island Ferry

It took a long time for us to catch a shuttle once we arrived in Staten Island. The lineups were at least  30 mins long, and we were probably on the bus for another 20 mins after that. By the time we arrived at Fort Wadsworth Jane’s wave was being called to staging. I gave her a big hug and she went on her way! She definitely didn’t have time to read the magazines she brought along with her. Looking back, I probably didn’t need the one I brought either – there were a ton laying around in the staging areas from people who had already discarded theirs (in true hobo fashion I could have just picked those ones up). But since we didn’t know what to expect, just knowing that I had a magazine I could read, if I was in fact sitting there for over an hour helped make me feel better in advance! So I really only flipped through a few pages, but it was still money well spent!

I was a bit worried it would be confusing at Fort Wadsworth, but the NYRR definitely knows how to host large crowds of people. The only real problem I had was finding my correct corral area, since the entrance to it ended up being behind a bit of a building. In retrospect I should have done a bit more exploring while I was waiting for my wave to be called. There were huge lineups in common areas for bathrooms, but there were a ton of portable toilets in the corral areas line-free. I ended up entering my corral around 10:30 AM, and the adventure began!

The Marathon:

What a spectacular starting location! Our corral filtered down from the blue staging area to one of the top sides of the Verrazano-Narrows Bridge. People were taking off their hobo clothes and throwing them everywhere! The clothing donation people must have had a major clean-up job to do.

The first mile of the race was unbelievable. Hearing “New York, New York” on the loudspeaker and seeing the gunboats still gives me shivers. It was truly a once-in-a-lifetime experience (maybe more than once if I ever get lucky with the lottery again!). I definitely ran on adrenaline for the first few miles.

The crowds in Brooklyn were so memorable. The first few miles were PACKED. I’ve never run a race with so many spectators before.  I soaked it all in. The signs were amazing, and so, so funny, and the energy level was intense! I really enjoyed the different neighbourhoods within the borough. I could tell when we went through Mexican, Italian and Jewish areas, to name a few. I really enjoyed Brooklyn.

We were only in Queens for a mile or two. My Garmin kind of crapped out over the Queensborough bridge and lost satellite reception, which threw my pace and distance off a bit. This bridge was a killer. I suppose one of the disadvantages of going in to a race you’ve never run (or even seen) before is that you’re not mentally prepared for what you have to face. The Queensborough bridge seemed to go on forever. My legs were definitely starting to hurt at this point, and it started to become mind over matter. I do remember running in to Manhattan and seeing crowds on the side of the road lined 8, maybe 10, people deep. Total random strangers cheered for me. It makes me feel emotional to think about. The crowds were incredible.

I don’t remember much from the Bronx, other than seeing a grocery store that had some strange name. I think it was “Western Beef Grocery”. Seriously, for like a kilometre I recall thinking, “How strange of a name for a grocery store”. It kept my mind off the pain in my legs, so whatever. Back in Harlem I got lucky around kilometre 35. At the race expo, Chris had recorded a video message for me, which was displayed for me on a giant jumbotron at this point in the race. Even if the mental pickup only lasted a kilometre or two, it was amazing. I love that man.

During training I imagined myself running the final few miles through Central Park. What I imagined, and how I felt on race day were totally different. First, my legs were killing me, and second, I think my mind was totally just glazed over at this point. While I can remember running and what the scenery looked like, and how much pain my legs were in, I don’t recall at all if I was happy, sad, or what I was thinking. It’s so odd how you can just get in the zone.

My Garmin battery beeped at me that it was “low” with probably 30 minutes still to go. It’s super old and in total need of replacement, since it obviously can’t hold charge for much longer than four hours. For those of you with a Garmin, you’ll know that when this happens, the low battery message stays on the screen. Because of the way I have my screen set up, this meant I couldn’t see my current time. I didn’t think to just change the view (again my mind wasn’t working very well!). I knew I was close to my goal, but I wasn’t sure how close. The only other (non-ironman) marathon I had run was in 2010, and I did it in 4:56 hrs. This time around I knew I was able to go faster, but I didn’t know exactly how much faster. At the expo, I picked up a pace bracelet for a 4:20 finish time, thinking it was realistic for me to finish in the 4:20-4:30 hr ballpark. After the race, Chris later told me that he thought I was being optimistic picking up the 4:20 band, because of how much faster it was! My chip time ended up being 4:22:56 hrs, nearly 35 minutes quicker than my last marathon attempt. This was a huge PR, and I am incredibly proud of myself for achieving it!

I found out later that Chris ended up coming to Brooklyn and ran alongside me (but on the opposite side of the road) yelling my name for almost a kilometre, and I didn’t see him at all! I’m so bummed that I never saw or heard him, I totally could have used a smooch and a pick-me up at that point in the race. Sorry honey, I must have been focused and zoned in!

After the marathon:

Ouch. I was SO relieved for the run to be done. But I was also in an incredible amount of pain! I finished the race around 3:20 PM, and it easily took me 40 minutes to navigate my way out of the park and to my meet-up location with Chris (which was just outside of the runner-only area). This was probably the worst part of the day. There was plenty of herding and waiting that happened earlier (waiting for ferries, waiting for shuttle buses, waiting in corrals), but this was easily one of the most painful, leg shattering walks I’ve ever done.

Chris and I decided in advance that we would meet up at a Starbucks, located at Columbus Ave and 67th Street on the Upper West Side. We figured Chris would be able to use their free wifi while he waited, so he could check in and see how I was doing! I was so overcome with pain and emotion (well, mostly pain) when I saw him across the street I started to cry. A police office who was monitoring that intersection made eye contact with me, asked me where I was wanting to go (I told him across the street) and he was so kind and told me that I looked fantastic. I felt badly for Chris once I arrived. He was so excited for me, and for how much time I took off my marathon time, that my tears probably took away a bit of our celebration excitement. I was so thankful to have Chris there supporting me.

Post-Race Thoughts:

So true...

So true…

I saw this poster in the subway a day or two after the race, and it couldn’t have been more true (sorry, it’s a bit blurry)! While I was sad last year when the race was cancelled, I was way better prepared this year! In the race packages you receive a magnet which you can put your own time in to. I’ve had the blank 2012 magnet on our fridge since last year, and was finally able to add the new magnet to reflect my 2013 time! I’ll probably leave it on the fridge for awhile – I feel quite proud of myself when I see it!

New York City Marathon

The pain hasn’t quite left my legs, but I somehow still find myself wondering “what’s next”? This is somewhat humorous to me, since it was just a few days ago I hobbled in to Chris’ arms in New York City in tears after the marathon due to my legs screaming out in agony. At least for this week, I’m doing absolutely nothing. Not even taking the stairs up and down at work. Next week we’re hoping to start back up with the Insanity DVD’s, to do a bit of fine-tuning to our bodies in advance of our next big adventure – our wedding!

Proudly wearing the NYC jacket Chris bought for me!

Proudly wearing the NYC jacket Chris bought for me!

Okanagan Half Marathon race report!

So a couple of weeks ago I wrote that I was planning on running a half marathon and had a two-week plan to get myself ready for it. In truth, I had been running more than just two weeks before the race, but it was pretty inconsistent and I wasn’t actually specifically training for anything. The two week plan was to specifically prepare myself for this race. I wrote out a plan… and then changed it the next day! After talking to my “running guru” (actually just a colleague who has a lot of running experience), I completely revised my plan to take his advice. My workouts included some 7-minute intervals at just above race pace, some 2-minute intervals, a tempo run, a steady-state run and the standard long, easy run. I did a lot of stretching and foam rolling to try to keep my legs loose and limber during the two weeks leading up to the race, and I found myself feeling pretty good in the days before the race.

Kim and I flew to Kelowna on Friday after work to stay with her parents over the Thanksgiving weekend. On Saturday morning, we drove down to the race expo to pick up our race packages. I thought it was pretty cool that they had a big crate of apples for people to pick from, but Kim laughed at me when I took a photo (apparently random apple crates are common if you’re from the Okanagan ;). I spun the Running Room wheel that shows up at pretty much every big race expo in Canada and won a pair of socks (score!), then Kim and I went for an easy, 20-minute run along the waterfront to stretch the legs. Later that afternoon I had just the right amount of day-before-the-race-homebrew, and we got to bed at a decent time to make it down to the race site for the 7:45am start.

It was a chilly start, but we knew the temps were supposed to climb into the teens by noon-ish so we dressed appropriately and dealt with a bit of a chill in the air before the race. That’s a really tough part about running in the fall – you start cold, but then get really warm once you get going. It can be difficult to dress appropriately! Anyway, after wedging ourselves into the starting area the race got off right on time. The route starts off in downtown Kelowna and makes its way north through some older neighborhoods and some industrial areas before looping back around to the start/finish area and scooting right past it to head south before looping back again. Kind of like a big figure-8! This course was flat, flat, flat! I don’t know if I’ve ever run on a course this flat before. Definitely one to keep in mind if I want to try for a PB time. Besides being flat, it was a pretty nice course. There were quite a few turns along the way but volunteers and signs were always there to point me in the right direction. My favourite part was probably running through a nice little neighborhood just south of the start/finish area in city park.

Before this race, I had run 3 “official” half-marathons before. In every one of them, I went out faster than I should have and ended up in a world of pain by the end of the race and doing everything I could to make it to the finish line. That’s not great for the confidence, so my strategy for this race was to start slower than I thought I could run and then pick up the pace after the half-way point if I felt good. A strong finish is what I was going for, and a negative-split would be even better.

From the beginning I kept checking my watch over and over to make sure I was pacing correctly and not getting caught-up in the excitement. 4:40/km was my early race goal and I did a pretty good job of sticking to that pace, no matter who may have passed me. When I hit 12km, my legs still felt pretty good and I convinced myself to wait until I hit the 13km mark before picking up the pace. 13km came and I still felt good so I went for it! I picked it up a bit so that I was running roughly 4:25/km. This still felt good but because of my past experience I was hesitant to push it any more than that. I hit 18km and though I was working harder my legs still felt good so I upped the pace again. I ran my last two km’s at 4:10/km pace – definitely working hard but I could sustain it and my legs still had enough for a sprint to the line at the end. My chip time (this is what I’m going with!) was 1:35:57, which makes this race my second-fastest half marathon! It wasn’t a PB, but I can definitely take a personal victory from finishing strong and having a big negative-split. That’s a confidence builder for sure, and next time around I think I’ll try for the elusive sub-1:30 time.

So it was a good day for me, but is nowhere near the race that Kim had. I’ll let her tell that herself though!

It’s pretty late in the year, so it is unlikely there will be any more races for me in 2013. It’s time to start thinking about next year and having a bit of fun in the off-season!

Two weeks to get ready for a half marathon? No problem!

Last weekend I ran the Melissa’s Road Race 22km with Kim, and now I’m feeling motivated to do another half marathon on my own. Well, Kim will be running too but we’ll be running our own races instead of beside each other like we did at Melissa’s. All summer, I was trying to prepare for the bike leg of Challenge Penticton and did very little running until early in September. Most of this running consisted of running with Kim on some of her training runs. I thought that would be a good way to ease my way back into running without pushing too hard, as I would inevitably do if I were to run on my own after a long running lay-off. So anyway, here I am a few days after Melissa’s and less than two weeks from the BMO Okanagan half-marathon, and I’m starting to train on my own to try to get a decent time at this race.

Two weeks isn’t much, so I have no illusions of grabbing a new PB but I would still like to do well. I’m setting a somewhat realistic goal of running my second fastest half marathon. That sounds like I’m reaching, but really I’ve only run three of them and my fastest was about five minutes faster than the other two. My PB was achieved on my second half-marathon, and the third ended up being very close to the same time as my first because I went out way too hard trying to PB again. Figures! So yeah, my game-plan this time around is to start out at a reasonably sustainable pace and not really pushing too hard. Then if the legs are being agreeable I can pick up the pace on the back half of the run and slide across the finish line with a time in-between my PB and the other two. But with only two weeks to prepare, how do I plan to do this?!

Well it’s kind of straight-forward and it’s also a bit of an experiment. One of my colleagues is a pretty fast runner (2:35 marathon PB!), and recommended that I try doing some 5-10 minute repeats at just above my goal pace with 3-4 minutes of easy running in between each interval. If I do 3-4 of those per workout to start that would probably give me the most bang for my effort. Last night I tried this workout for the first time and only did 2 efforts because I didn’t have enough time, but I’ll do the workout again early next week to give myself enough time to recover before the race. I’ll do the usual long, slow run on the weekend – I’ve already got 22km from last weekend, so this weekend I’ll go with about 20km. I’ll also throw in a couple of shorter runs at a moderate-easy pace and a tempo run later this week for about 12-13km. I’ll want the legs to be nice and loose for the race on October 13th so I’ll make sure that any runs after next Wednesday are at an easy pace. I’ll also foam roll my calves, quads and IT bands every night between now and then. This is how I envision it:

Monday: Rest
Tuesday: 2×7 min repeats – DONE
Wednesday: Easy run 6km (postponed due to cold, raining Edmonton weather)
Thursday: 13km Tempo
Friday: Easy run 6km
Saturday: Long, slow 20km
Sunday: Rest
Monday: 3×8 min repeats
Tuesday: Easy run 8km
Wednesday: Rest
Thursday: Easy run 6km
Friday: Rest
Saturday: 15-20 min Easy run with 4-5 20sec strides
Sunday: BMO Okanagan Half-Marathon!

There, so I’ve got less than two weeks and I’ve got a plan! I’ll try to keep things updated here as it gets closer to the race. Wish me luck!