Tonight a few of us went out for 6km in preparation for the 10k clinic which starts next week.
It was good -- a steady 7.5 mpk pace --- with a 1 minute walk break every 20 minutes (we took 2 walk breaks - we ran just over 40 minutes I think).
It was a good run, I wasn't entirely feeling it - but it made me sweat and didn't have any horrible features (aside from my feet going numb again...)
On Thursday I think we may do the same run again. Friday I may try to run by myself early in the morning because Friday night is suspensions and I won't be able to run at all on Saturday.
The 10k clinic starts on Tuesday. Apparently our goal race is a 10k on December 2. We'll see how it all goes.
I'm considering dropping yoga to run more... because I now have to go to school 2 nights a week. We'll see though.
Tuesday, October 9, 2007
Monday, October 1, 2007
Run for the Cure -- the end of my LTR clinic... fall is upon us.
So before I launch into my running-related happenings, I want to talk of cycling.
I love my road bike. It cost me $50, is rediculously heavy, the brakes aren't very tight and there are spots of rust all over it (which I have dutifully scrubbed with steel wool to keep them from spreading further). That said, it makes riding SO much better!
It's October now and I've committed to shunning the TTC in favour of riding my bike to and from work. Today was my first day. YIKES! It went relatively well, I didn't get door'd or anything. But the feeling of sweatiness in my (new - ladies specific, purple) helmet is just GROSS! Soon enough it'll get cold and it won't be such an issue, but I have a feeling I'm in for some serious bad hair days in the coming month.
Okay -- Learn-To-Run --- this week is my last clinic session. My group has been fantastic, and has become a tight little core of about 4-5 people --- which is great. Most of them are going on to do the 10k clinic starting mid-month, I think I'm going to join them in that as a way to force myself to become a better steady runner... then it will be on to Around-the-Bay in the Spring - can I entice someone into a 15k relay team perhaps? (SONIA?????? You should be okay for 15k by then right?)
Anyways -- Run for the Cure was my LTR group's official "goal race" --- they all rocked it of course... The fact that my group ran HARD and Long throughout this clinic totally made it happen for them. We ran a decent hill with EVERY run, and we ran extra every time --- so when it came to doing 40 minutes, they were set.
About Run for the Cure ---- was it a huge event, YES. Was it well organized, YES. Would I do it again? That's a definate NO. As a running event it's too crowded to really run decently. It's not chip-timed - which means it's looked at as a "fun" event anyways. There were a CRAZY amount of walkers who started with the runners (even though walkers were to start with a 10 minute delay) -- which made trying to spread out a little rediculous. Soooooo many strollers.
Meh - whatever. I spent my run running with one of the women in my clinic. She's positively inspirational in how gung-ho she's been throughout the clinic -- when she started she thought she was going to die, and now she just does it! :) So I ran with her, and met her kids (she has FOUR!) at the end of the run. Then we met up with all the others. I declined the photo op with John Stanton at the end.
So here we are at the end of LTR. It's got me back into shape in terms of being able to run a few steady kilometres anyways -- which is good. I'm hoping the 10k clinic will kick my butt into being able to run steady for at least 5k at a decent pace -- because that will make all the difference when it comes to next season's training. After fighting my way back all Summer I think I've come to the realization I can't take the winter off again this year -- so cross your fingers for a warm, dry winter!
That's all:
Summary of this week's exercise/plan:
Sunday: Run for the Cure (5k), 4 hours walking at the book festival
Monday: 2x 10km biking (to-from work), possibly 15km ride to the bike shop tonight to have my bike tuned.
Tuesday (planned): 2x 10km biking (to-from work --- hopefully on the road bike, but probably the town bike)
Wednesday (planned): 2x 10km biking, 5k with the LTR group through rolling hills.
Thursday (planned): 2x 10km biking, 1 hour Yoga
Friday (planned): 2x 10km biking, 3k with LTR group --> dinner out with them
Saturday: REST! (more likely I'll end up doing a 30k ride or something)
I love my road bike. It cost me $50, is rediculously heavy, the brakes aren't very tight and there are spots of rust all over it (which I have dutifully scrubbed with steel wool to keep them from spreading further). That said, it makes riding SO much better!
It's October now and I've committed to shunning the TTC in favour of riding my bike to and from work. Today was my first day. YIKES! It went relatively well, I didn't get door'd or anything. But the feeling of sweatiness in my (new - ladies specific, purple) helmet is just GROSS! Soon enough it'll get cold and it won't be such an issue, but I have a feeling I'm in for some serious bad hair days in the coming month.
Okay -- Learn-To-Run --- this week is my last clinic session. My group has been fantastic, and has become a tight little core of about 4-5 people --- which is great. Most of them are going on to do the 10k clinic starting mid-month, I think I'm going to join them in that as a way to force myself to become a better steady runner... then it will be on to Around-the-Bay in the Spring - can I entice someone into a 15k relay team perhaps? (SONIA?????? You should be okay for 15k by then right?)
Anyways -- Run for the Cure was my LTR group's official "goal race" --- they all rocked it of course... The fact that my group ran HARD and Long throughout this clinic totally made it happen for them. We ran a decent hill with EVERY run, and we ran extra every time --- so when it came to doing 40 minutes, they were set.
About Run for the Cure ---- was it a huge event, YES. Was it well organized, YES. Would I do it again? That's a definate NO. As a running event it's too crowded to really run decently. It's not chip-timed - which means it's looked at as a "fun" event anyways. There were a CRAZY amount of walkers who started with the runners (even though walkers were to start with a 10 minute delay) -- which made trying to spread out a little rediculous. Soooooo many strollers.
Meh - whatever. I spent my run running with one of the women in my clinic. She's positively inspirational in how gung-ho she's been throughout the clinic -- when she started she thought she was going to die, and now she just does it! :) So I ran with her, and met her kids (she has FOUR!) at the end of the run. Then we met up with all the others. I declined the photo op with John Stanton at the end.
So here we are at the end of LTR. It's got me back into shape in terms of being able to run a few steady kilometres anyways -- which is good. I'm hoping the 10k clinic will kick my butt into being able to run steady for at least 5k at a decent pace -- because that will make all the difference when it comes to next season's training. After fighting my way back all Summer I think I've come to the realization I can't take the winter off again this year -- so cross your fingers for a warm, dry winter!
That's all:
Summary of this week's exercise/plan:
Sunday: Run for the Cure (5k), 4 hours walking at the book festival
Monday: 2x 10km biking (to-from work), possibly 15km ride to the bike shop tonight to have my bike tuned.
Tuesday (planned): 2x 10km biking (to-from work --- hopefully on the road bike, but probably the town bike)
Wednesday (planned): 2x 10km biking, 5k with the LTR group through rolling hills.
Thursday (planned): 2x 10km biking, 1 hour Yoga
Friday (planned): 2x 10km biking, 3k with LTR group --> dinner out with them
Saturday: REST! (more likely I'll end up doing a 30k ride or something)
Sunday, September 16, 2007
First time I did THAT in awhile!
So it was a perfect day for a run this morning -- and only one of my LTR'ers showed up to run with me at 8:30! Lucky for me it was one of the more fit ones, and so it was easy for me to convince her that we wanted to do a SUPER long run today :)
Hahaha -- totally against the Learn-To-Run formula, but today I DOUBLED our scheduled run. We were supposed to do 3 repetitions of 6 minute run, 1 minute walk. Instead we did, um, probably about 7 reps :) Yes, that's right - we went for almost an hour today.
Truth be told it wasn't all running - we took extra long breaks to stretch out stiff muscles, we walked up a giant hill in the middle of our run --- in that 55 minutes I think we covered about 7km. But it was still great to get out there for awhile!
Anyways -- I'm 80% sure I'm going to do the Zoo Run on October 13. I like the Zoo, I like Running, being trained for a 10k event would actually be quite awesome. Perhaps I can PB.
Until then, I will do my best not to overtrain my eager learn to run participants!
Hahaha -- totally against the Learn-To-Run formula, but today I DOUBLED our scheduled run. We were supposed to do 3 repetitions of 6 minute run, 1 minute walk. Instead we did, um, probably about 7 reps :) Yes, that's right - we went for almost an hour today.
Truth be told it wasn't all running - we took extra long breaks to stretch out stiff muscles, we walked up a giant hill in the middle of our run --- in that 55 minutes I think we covered about 7km. But it was still great to get out there for awhile!
Anyways -- I'm 80% sure I'm going to do the Zoo Run on October 13. I like the Zoo, I like Running, being trained for a 10k event would actually be quite awesome. Perhaps I can PB.
Until then, I will do my best not to overtrain my eager learn to run participants!
Friday, September 7, 2007
Chilly Half 2008?
Yesterday I saw my Doctor. We discussed my health history... I told her I used to be a runner, but having taken the Winter off, packed on about 15-20 lbs over the past 6 months. She looked me up and down and asked me what I'm doing for exercise.
We had a discussion. I run with the LTR group - but that's 3km, 3 times a week. I cycle about 45km a week. She looked at me frankly and said "Nothing burns calories like running". It's true.
I've come to the conclusion that it's time to make a choice. Being FAT isn't fun. I miss the way my clothes fit, I hate going into a store and seeing muffin top in a size that was comfortable last spring. That said - I REALLY love pizza, and bread, and butter, and all the rest. So it comes to this - there are three choices on the table here:
1 - I can stay fat, and likely get fatter.
2 - I can eat the Weight Watchers prescribed 1200 calories a day, substituting Salad for all the good foods, avoiding protein because it's too high in Points, and filling my life with substitutes like Sugar-Free Jello.
3 - I can get my ass in gear, run those 20km a week I know I NEED to at least complete to stay in relatively good shape, suck it up, and treat myself to giant breakfasts on the weekends after a long run. Oh - and I have a really good excuse for things like Chocolate Milk and BBQ'd meat.
*sigh* Running hurts, it's not fun 80% of the time, and there is a tendency for it all to become a bit of a cult. But really, my Doctor is right. Nothing burns calories like running does. And really, nothing will afford me the lifestyle I want.
That's it I guess. Time to suck it up Buttercup.
I'm going to try to get myself in good enough shape to run the Chilly Half this winter. I'm not all that excited about this race because of the way it was managed last year - but there aren't alot of options for Half's in February.
It's September now - is that too early to think about the 2008 season? At this point in time this is how it would look for me: Chilly Half, Ottawa Half, Tri's and Du's and Adventure Racing over the Summer, Montreal Half, Scotia/Toronto full in the fall (maybe).
We had a discussion. I run with the LTR group - but that's 3km, 3 times a week. I cycle about 45km a week. She looked at me frankly and said "Nothing burns calories like running". It's true.
I've come to the conclusion that it's time to make a choice. Being FAT isn't fun. I miss the way my clothes fit, I hate going into a store and seeing muffin top in a size that was comfortable last spring. That said - I REALLY love pizza, and bread, and butter, and all the rest. So it comes to this - there are three choices on the table here:
1 - I can stay fat, and likely get fatter.
2 - I can eat the Weight Watchers prescribed 1200 calories a day, substituting Salad for all the good foods, avoiding protein because it's too high in Points, and filling my life with substitutes like Sugar-Free Jello.
3 - I can get my ass in gear, run those 20km a week I know I NEED to at least complete to stay in relatively good shape, suck it up, and treat myself to giant breakfasts on the weekends after a long run. Oh - and I have a really good excuse for things like Chocolate Milk and BBQ'd meat.
*sigh* Running hurts, it's not fun 80% of the time, and there is a tendency for it all to become a bit of a cult. But really, my Doctor is right. Nothing burns calories like running does. And really, nothing will afford me the lifestyle I want.
That's it I guess. Time to suck it up Buttercup.
I'm going to try to get myself in good enough shape to run the Chilly Half this winter. I'm not all that excited about this race because of the way it was managed last year - but there aren't alot of options for Half's in February.
It's September now - is that too early to think about the 2008 season? At this point in time this is how it would look for me: Chilly Half, Ottawa Half, Tri's and Du's and Adventure Racing over the Summer, Montreal Half, Scotia/Toronto full in the fall (maybe).
Thursday, September 6, 2007
Fat, AND with a sore bum.
I'd guesstimate I've put about 100km on my bike so far -- mostly through long 30km rides, but it's all good. The problem with doing long distance riding is that it hurts the bum! On Tuesday I'd guesstimate we did about 31k out to Mississauga and back... it's safe to say I won't be able to comfortably get back on my bike until at least Friday!
On the subject of Fat. Well, I've gotten Fat. Somehow I've gained about 15 lbs. NO - okay, I KNOW how I gained 15 lbs, but that's not to say I'm happy about it! I really need to get out for long Sunday runs again -- I run during the week -- but it's the lack of that super-long run on Sundays that's killing me. This week I think I'm going to try to get up and head out at 7:30am to try to get a decent 7km in before I meet my Learn-to-Run clinic for our usual 3k... hopefully that helps some.
Speaking of my LTR clinic. Sonia, I know you and I had big discussions about whether or not I should do it - and I'm glad you encouraged me to, and I did! I have a VERY good group of about 8 people. They're all varied in terms of speeds and ability, but they've all got a great attitude, and knowing that they're there gets me out in the evening's and to the Sunday morning RR meets to run with them.
As much as teaching the clinic may be holding me back in terms of distances --- it's actually doing good work for me in terms of speed (as I run with the faster of the group on Practice Run days) and giving me a sense of community again. I'm actually thinking of signing up for the 10k Clinic myself starting in October...just so I can improve my 10k abilities.
That's all! Hope you're all well! Sonia -- I'm going to miss you when you move away, hopefully I can find a weekend to come visit you before!
On the subject of Fat. Well, I've gotten Fat. Somehow I've gained about 15 lbs. NO - okay, I KNOW how I gained 15 lbs, but that's not to say I'm happy about it! I really need to get out for long Sunday runs again -- I run during the week -- but it's the lack of that super-long run on Sundays that's killing me. This week I think I'm going to try to get up and head out at 7:30am to try to get a decent 7km in before I meet my Learn-to-Run clinic for our usual 3k... hopefully that helps some.
Speaking of my LTR clinic. Sonia, I know you and I had big discussions about whether or not I should do it - and I'm glad you encouraged me to, and I did! I have a VERY good group of about 8 people. They're all varied in terms of speeds and ability, but they've all got a great attitude, and knowing that they're there gets me out in the evening's and to the Sunday morning RR meets to run with them.
As much as teaching the clinic may be holding me back in terms of distances --- it's actually doing good work for me in terms of speed (as I run with the faster of the group on Practice Run days) and giving me a sense of community again. I'm actually thinking of signing up for the 10k Clinic myself starting in October...just so I can improve my 10k abilities.
That's all! Hope you're all well! Sonia -- I'm going to miss you when you move away, hopefully I can find a weekend to come visit you before!
Friday, August 3, 2007
Cycling EXTRAORDINAIRE!
I've been on the lookout for a road bike lately. Something a little lighter and more condusive to distance riding than the city-bike I currently own. On impulse this week I checked out the TTC Auctions website, and low and behold....
So I've purchased a grey, racing bike. 20" frame, 27" skinny-ass road wheels -- in unknown condition :P I'm a little worried that the frame will be too small for me (I should ideally be on a 21" frame I think), but that will all depend on how I sit on the men's frame. Meh, if not, I'll sell it on Craigslist and put the money towards a new one.
If it does fit though - I have visions of spending days sanding it down this winter and painting it purple. I always wanted a purple bike.
Otherwise - tonight's the first night of my running clinic. Hopefully picking up my bike goes pretty quickly so I'm not late!
Otherwise, the heat has been KILLING me. Hopefully the new bike inspires me to get out for more exercise though - because I've been getting puffy!
So I've purchased a grey, racing bike. 20" frame, 27" skinny-ass road wheels -- in unknown condition :P I'm a little worried that the frame will be too small for me (I should ideally be on a 21" frame I think), but that will all depend on how I sit on the men's frame. Meh, if not, I'll sell it on Craigslist and put the money towards a new one.
If it does fit though - I have visions of spending days sanding it down this winter and painting it purple. I always wanted a purple bike.
Otherwise - tonight's the first night of my running clinic. Hopefully picking up my bike goes pretty quickly so I'm not late!
Otherwise, the heat has been KILLING me. Hopefully the new bike inspires me to get out for more exercise though - because I've been getting puffy!
Tuesday, July 31, 2007
Holy Busy.
"last post - July 23" -- Yikes!
I have, actually run since July 23. I did some 5ks last week, and 7 km last weekend -- but I'm sad to say that since last Thursday I lost my life balance and running fell to the wayside (isn't that always the way?)
But I DID have a fun weekend -- I went Tubing in the Elora Gorge, which is always fun, and the perfect summer activity. It also required a decent amount of climbing and hiking - so that counts as cross-training I suppose. Attended a friend's birthday party Saturday night, which entailed staying up until 4am --- so needless to say my long run on Saturday was TOTALLY neglected due to a monster hangover. But there was alot of laughing at this party - so perhaps that counts as cardio?
Haha - who am I kidding? I need to get my running shoes on and get out on the road. Tonight I'm going to try to muster up the energy for 5k in the evening hopefully it is glorious, and wonderful, and all that jazz.
My Learn-to-Run clinic at RR starts this Friday. I'm a little worried that the time-commitment required will mean that my whole work-life balance will end up out of whack again (which inevitably makes me not run, and gain weight). That said - I'm optimistic that it'll all work out. If anything it's an incentive to wake up on Sundays to get those long runs in.
My plan for handling coaching and my own training is basically scheduled to the 9's. Wednesday & Fridays aren't usually running days for me anyways --- so I'm going to count my time with the LTR's as cross-training. Tuesday & Thursday are my short-run training days (usually 3-4 miles), and Sundays -- well, Sundays are supposed to be my LSD day, but I'm also supposed to show up to be there to lead my clinic. We'll see, there is an agreement in place to trade off with one of the clinic leaders so that I can get my long runs in --- but we'll see how it goes over the next couple of months.
Whoh. When I look at it on paper I get a little bit of anxiety. It's important to me that running not take OVER my life - and that's alot of scheduled activity. I'd REALLY like to do the Toronto Half again this year, but we'll see.... I'm going to wait until end of August to make that decision. If it ends up being too much then tant pis.
I have, actually run since July 23. I did some 5ks last week, and 7 km last weekend -- but I'm sad to say that since last Thursday I lost my life balance and running fell to the wayside (isn't that always the way?)
But I DID have a fun weekend -- I went Tubing in the Elora Gorge, which is always fun, and the perfect summer activity. It also required a decent amount of climbing and hiking - so that counts as cross-training I suppose. Attended a friend's birthday party Saturday night, which entailed staying up until 4am --- so needless to say my long run on Saturday was TOTALLY neglected due to a monster hangover. But there was alot of laughing at this party - so perhaps that counts as cardio?
Haha - who am I kidding? I need to get my running shoes on and get out on the road. Tonight I'm going to try to muster up the energy for 5k in the evening hopefully it is glorious, and wonderful, and all that jazz.
My Learn-to-Run clinic at RR starts this Friday. I'm a little worried that the time-commitment required will mean that my whole work-life balance will end up out of whack again (which inevitably makes me not run, and gain weight). That said - I'm optimistic that it'll all work out. If anything it's an incentive to wake up on Sundays to get those long runs in.
My plan for handling coaching and my own training is basically scheduled to the 9's. Wednesday & Fridays aren't usually running days for me anyways --- so I'm going to count my time with the LTR's as cross-training. Tuesday & Thursday are my short-run training days (usually 3-4 miles), and Sundays -- well, Sundays are supposed to be my LSD day, but I'm also supposed to show up to be there to lead my clinic. We'll see, there is an agreement in place to trade off with one of the clinic leaders so that I can get my long runs in --- but we'll see how it goes over the next couple of months.
Whoh. When I look at it on paper I get a little bit of anxiety. It's important to me that running not take OVER my life - and that's alot of scheduled activity. I'd REALLY like to do the Toronto Half again this year, but we'll see.... I'm going to wait until end of August to make that decision. If it ends up being too much then tant pis.
Monday, July 23, 2007
Week 1 of Half Training.
1.2.3.4.5.6.7.8.9.10.11...1.2.3.4.5.6.7.8.9.10.11...
That's what I keep repeating to myself when it gets hard out there.
Have been running - on a 4/5 day per week schedule. Did a 7k LSD last week (as if 7km is actually long, but it was definately slow) - and it went okay. I even hit that elusive feeling where your feet just do it, and your body doesn't protest, and for a few brief, wonderful moments - you just go on autopilot and think of other things.
I have officially begun week 1 of half training. My schedule's sorted for the Toronto Half, though I may change my mind and do Scotia - we'll see.
My hamstrings are tight, and I gained a pile of fat over the past few months - so it's going to be a long road. I'm hoping this season's training will actually inspire me to move on to train through the winter. We'll see though.
That's what I keep repeating to myself when it gets hard out there.
Have been running - on a 4/5 day per week schedule. Did a 7k LSD last week (as if 7km is actually long, but it was definately slow) - and it went okay. I even hit that elusive feeling where your feet just do it, and your body doesn't protest, and for a few brief, wonderful moments - you just go on autopilot and think of other things.
I have officially begun week 1 of half training. My schedule's sorted for the Toronto Half, though I may change my mind and do Scotia - we'll see.
My hamstrings are tight, and I gained a pile of fat over the past few months - so it's going to be a long road. I'm hoping this season's training will actually inspire me to move on to train through the winter. We'll see though.
Sunday, July 15, 2007
Race was slow, a full minute longer per km than my normal pace - which is a little excessive.
That said, I do have some hope - I had some problems with my left foot going numb at about the 3rd km, and had to walk until the 4th km when it dissapated. It's a symptom that was present early this year when I took a break from running (hoping the problem would solve itself), but alas, it's still there. But, the fact that I put 5 minutes on my normal 5k time, with still walking 20-30% of the race, meant that I was actually RUNNING faster than I normally would have. For the first 2k I maintained a solid 6 MPK, so that is great, because that's a pace I'd like to learn to maintain for longer distances.
So my personal notes:
I need to do something about my foot. I can't keep having it go numb, because it sucks. The medic at the race suggested buying gel pads for my shoes.
I need to work on my cardio, big time. Biking to work on a regular basis would probably help this - if I could find a way to get out there.
I need to be more consistent in training - should consider coaching the clinic.
Must make & follow a schedule for the Toronto half.
That said, I do have some hope - I had some problems with my left foot going numb at about the 3rd km, and had to walk until the 4th km when it dissapated. It's a symptom that was present early this year when I took a break from running (hoping the problem would solve itself), but alas, it's still there. But, the fact that I put 5 minutes on my normal 5k time, with still walking 20-30% of the race, meant that I was actually RUNNING faster than I normally would have. For the first 2k I maintained a solid 6 MPK, so that is great, because that's a pace I'd like to learn to maintain for longer distances.
So my personal notes:
I need to do something about my foot. I can't keep having it go numb, because it sucks. The medic at the race suggested buying gel pads for my shoes.
I need to work on my cardio, big time. Biking to work on a regular basis would probably help this - if I could find a way to get out there.
I need to be more consistent in training - should consider coaching the clinic.
Must make & follow a schedule for the Toronto half.
Thursday, July 12, 2007
I'm well aware this is a silly idea.
So we all know, when I don't update - chances are I'm not RUNNING either.
Got back out today for a lazy 4.5 km this morning. I'm not even sure it could be considered a jog considering it was 2/3 running, and about 1/3 walking.
So the Nissan race is this weekend. This occured to me, um, last week. I'm an idiot.
So 16km is hard on the best of days...and yet I find myself sort of curious to see what will happen....
So come on kids, let's play a game of RUN RUN RUN, until you literally cannot run anymore (more appropriately known as "Let's watch Amanda hurt herself!").
My plan:
another 3 miles tomorrow morning & yoga tomorrow night. Saturday morning I'll get up early and follow the 9mile route I've already laid myself out - just to see how long it will take me. I'm going to take it easy on Saturday... but my rule is that if I can take it easy and go the distance in under 2 1/2 hours - I'll go out on Sunday. If not, tant pis, I'll take my t-shirt and cheer on Sonia.
Last year when I was running the half my 10-mile time was about 90 minutes. I figure an extra hour to factor in the 5 km of WALKING I'll be doing on the course will make it happen.
That all said and done, I do NOT want to come in last (regardless of how aware I am of what bad shape I'm in), and I'm not even sure I WANT to wear the timing chip. It'll be on an ankle cuff - which in itself grosses me out a little (can we say bacterial nightmare?!?!), but more importantly, I don't want those results on the internet mocking me!
So bottom line, IF I go out on Sunday morning - it'll mostly just be for me to kick my own ass and feel bad about my lack of training. I think I'm going to run Toronto Half again this year, and I don't want to feel like such a lazy-ass at ANOTHER race...
Got back out today for a lazy 4.5 km this morning. I'm not even sure it could be considered a jog considering it was 2/3 running, and about 1/3 walking.
So the Nissan race is this weekend. This occured to me, um, last week. I'm an idiot.
So 16km is hard on the best of days...and yet I find myself sort of curious to see what will happen....
So come on kids, let's play a game of RUN RUN RUN, until you literally cannot run anymore (more appropriately known as "Let's watch Amanda hurt herself!").
My plan:
another 3 miles tomorrow morning & yoga tomorrow night. Saturday morning I'll get up early and follow the 9mile route I've already laid myself out - just to see how long it will take me. I'm going to take it easy on Saturday... but my rule is that if I can take it easy and go the distance in under 2 1/2 hours - I'll go out on Sunday. If not, tant pis, I'll take my t-shirt and cheer on Sonia.
Last year when I was running the half my 10-mile time was about 90 minutes. I figure an extra hour to factor in the 5 km of WALKING I'll be doing on the course will make it happen.
That all said and done, I do NOT want to come in last (regardless of how aware I am of what bad shape I'm in), and I'm not even sure I WANT to wear the timing chip. It'll be on an ankle cuff - which in itself grosses me out a little (can we say bacterial nightmare?!?!), but more importantly, I don't want those results on the internet mocking me!
So bottom line, IF I go out on Sunday morning - it'll mostly just be for me to kick my own ass and feel bad about my lack of training. I think I'm going to run Toronto Half again this year, and I don't want to feel like such a lazy-ass at ANOTHER race...
Tuesday, May 29, 2007
unemployment sucks - but leaves lots of time.
So for the first time I've still been running during my period of not updating my blog.
I've been unemployed for nearly a month now - which is quite terrible. I hate it. But it has given me some time to refocus my training.
At this point I'm hoping to run a series of half's in the fall. I'm still signed up for the Nissan 10 Miler in July --- and hope to run a Half in September, followed by hopefully another in October or November.
I'm also trying to run more efficiently -- and faster. I've gone back to 20 minute interval training during the week. My goal is to do short, fast, 20 minute intervals 3-4 times a week, in addition to my long runs on the weekend. This week I'm doing 3:1 splits, this weekend I'm going to run 8km. Next week I'll be doing 5:2 splits and will run 10km on the following weekend. Strict 20 minute runs during the week makes the whole thing more manageable for me, which is nice.
Otherwise my neighbour and I have been doing all sorts of exercise together recently. We got out the basketball, bikes, and we even bought a soccer ball -- I have visions of us running the length of the soccer field passing the ball back and forth by the summer - but I suppose we'll see. It's fun to get out though.
Otherwise - I'll just keep going with my little runs :)
I've been unemployed for nearly a month now - which is quite terrible. I hate it. But it has given me some time to refocus my training.
At this point I'm hoping to run a series of half's in the fall. I'm still signed up for the Nissan 10 Miler in July --- and hope to run a Half in September, followed by hopefully another in October or November.
I'm also trying to run more efficiently -- and faster. I've gone back to 20 minute interval training during the week. My goal is to do short, fast, 20 minute intervals 3-4 times a week, in addition to my long runs on the weekend. This week I'm doing 3:1 splits, this weekend I'm going to run 8km. Next week I'll be doing 5:2 splits and will run 10km on the following weekend. Strict 20 minute runs during the week makes the whole thing more manageable for me, which is nice.
Otherwise my neighbour and I have been doing all sorts of exercise together recently. We got out the basketball, bikes, and we even bought a soccer ball -- I have visions of us running the length of the soccer field passing the ball back and forth by the summer - but I suppose we'll see. It's fun to get out though.
Otherwise - I'll just keep going with my little runs :)
Monday, May 14, 2007
Didn't Win the Lottery :(
Boooooooooooo!
The results for the NYC Marathon's international lottery entries is up --- and my status has been declared "Not Accepted" - oh well! I guess I won't be running NYC this year!
I've been pondering it for the past month or so, and I think I'm going to rethink my whole approach to this season. I'm actually considering going back to the beginning and retraining myself entirely for a series of half's this fall. I was thinking of doing a tour of them - Scotia, Toronto and maybe even Hamilton. That's alot of races - but I sort of like the idea of learning to run faster, and more consistently.
Speed is what's inspiring this change in focus. I'm not satisfied running at my pokey 6.5-7 minute per km pace anymore. I have one speed, it's the same pace for whether I'm running a 5k and whether I'm running 25. I want to go faster, I want to stretch my legs. I want to run a friggan 10k in 50 minutes damnit!
So I'm rethinking my whole plan for this year now -- Nissan 10 miler is in July, the Run for Canada 10k is Canada Day and was mentioned to me... Montreal International is September 9, Scotia is end of September, Toronto is mid-October, and the new Hamilton Race & Angus Glen are both on November 4. Thats about 2 weeks between each race -- I'm wondering if it's a totally insane idea to try 4 races in 2 months, or not... If anything though - I bet I could run at least one of those races under 2h15m. I wonder how badly a race schedule like that messes with your head.......
I've been in the mood to test the limits of my body and mind recently. And I've found it in various types of activities. I like to marry the body and mind, and to challenge them together - the way I was running previously was more of a challenge to my mind. Oh, it was hard on the body - but I would say that my running was 70% mental and 30% physical --- I want that to be more even. Even more - I already know my brain is great, I'd like to see my physical ability surpass my mental ability, even just once.
So I didn't win the lottery :( It's a little sad, I would've really loved to have run New York this year - but that's okay, because it opens up the doors to a wealth of other possibilities.
Oh - and Sonia rocked her way through another marathon yesterday, despite a bunch of physical troubles. You should go congratulate her.
The results for the NYC Marathon's international lottery entries is up --- and my status has been declared "Not Accepted" - oh well! I guess I won't be running NYC this year!
I've been pondering it for the past month or so, and I think I'm going to rethink my whole approach to this season. I'm actually considering going back to the beginning and retraining myself entirely for a series of half's this fall. I was thinking of doing a tour of them - Scotia, Toronto and maybe even Hamilton. That's alot of races - but I sort of like the idea of learning to run faster, and more consistently.
Speed is what's inspiring this change in focus. I'm not satisfied running at my pokey 6.5-7 minute per km pace anymore. I have one speed, it's the same pace for whether I'm running a 5k and whether I'm running 25. I want to go faster, I want to stretch my legs. I want to run a friggan 10k in 50 minutes damnit!
So I'm rethinking my whole plan for this year now -- Nissan 10 miler is in July, the Run for Canada 10k is Canada Day and was mentioned to me... Montreal International is September 9, Scotia is end of September, Toronto is mid-October, and the new Hamilton Race & Angus Glen are both on November 4. Thats about 2 weeks between each race -- I'm wondering if it's a totally insane idea to try 4 races in 2 months, or not... If anything though - I bet I could run at least one of those races under 2h15m. I wonder how badly a race schedule like that messes with your head.......
I've been in the mood to test the limits of my body and mind recently. And I've found it in various types of activities. I like to marry the body and mind, and to challenge them together - the way I was running previously was more of a challenge to my mind. Oh, it was hard on the body - but I would say that my running was 70% mental and 30% physical --- I want that to be more even. Even more - I already know my brain is great, I'd like to see my physical ability surpass my mental ability, even just once.
So I didn't win the lottery :( It's a little sad, I would've really loved to have run New York this year - but that's okay, because it opens up the doors to a wealth of other possibilities.
Oh - and Sonia rocked her way through another marathon yesterday, despite a bunch of physical troubles. You should go congratulate her.
Friday, May 11, 2007
New Plan...
Bah! I knew it wouldn't be long before SOMETHING started to hurt. Running is definately a painful sport.
So I've been battling Shin Splints all week - trying to push through my runs. Meh - I do the milage, just end up walking alot of it - which definately doesn't count as a run.
So new plan. I'm taking today and tomorrow off to rest my legs. I'll add some Naproxen to the mix for the next few days to combat any inflamation (I got the Naproxen last year with my ITband syndrome) --- and I'll cross-train.
My plan is to go Biking down to the lake today, then to join the throes of inline skaters down there. I figure an hour on skates, plus about a half-hour on each side, will give me a good enough workout.
Tomorrow I'll take the day off entirely, and hopefully on Sunday I can be back on track for my LSD run (~15km) on Sunday - but we'll see. I really hate it when runs suck...
So I've been battling Shin Splints all week - trying to push through my runs. Meh - I do the milage, just end up walking alot of it - which definately doesn't count as a run.
So new plan. I'm taking today and tomorrow off to rest my legs. I'll add some Naproxen to the mix for the next few days to combat any inflamation (I got the Naproxen last year with my ITband syndrome) --- and I'll cross-train.
My plan is to go Biking down to the lake today, then to join the throes of inline skaters down there. I figure an hour on skates, plus about a half-hour on each side, will give me a good enough workout.
Tomorrow I'll take the day off entirely, and hopefully on Sunday I can be back on track for my LSD run (~15km) on Sunday - but we'll see. I really hate it when runs suck...
Sunday, May 6, 2007
I don't wanna talk about Sporting Life....
... but I will.
Honestly - I'm dissapointed in myself. I realize it's tacky to b*tch about the way you ran a race, but I'm seriously annoyed at myself right now. I totally choked. I did.
My race report:
Woke up at 5:30 this morning to get ready to run. Made myself a peanut butter & banana sandwich while I got ready, at 6am Toby & Sam picked me up and we headed off to pick up Ken & Vanessa. At 7am we had arrived at the starting line and proceeded to hang out for a bit, talking about how cold it was. Checked my bag and headed off to stand in the washroom line.
(a bunch of TMI stuff about my on-going gastro-intestinal stuff belongs here, but I'll save you the details...)
Anyways -- at the start of the race I was off --- I went strong until about the 6km mark - hitting my rhythm early on and maintaining a good pace of around 6 min/km. I was feeling pretty damn strong and sure of myself, and was incredibly proud of myself.
I should probably mention that I forgot my watch this morning. I was using the "stopwatch" feature on my ipod as some idea, but my ipod was in the zipper pocked of my running jacket, which was tied around my waste - so it was hardly a good timekeeper.
Anyways - it was at the 6.5km mark that I made a point of checking my time -- and it all sort of fell apart from there... I don't know what happened, if I was hitting my limit & getting tired, or if I just psyched myself out. Either way - I got slower. My pace slowed, my walk-breaks became more frequent. At the 8km mark I realized I had to push through, so I ran strong until about the 9km mark. At this point we were under the Gardiner, which is a little gross, so I walked a bit, and ran, and walked some more. I finished still running, paced in the chute for a bit before joining the huge bottleneck of runners.
5 minutes after I had finished, I realized I could definately keep running for another 5km, and that's when I realized I HADN'T run my best race. I totally could have gone harder, and I wish I had run like I did last year - to the point where I almost passed out and couldn't move another step at the finish line. But I didn't.
I finished in nearly the same time as last year - 1:08 (last year was 1:06). Mostly that time just annoys me.
Okay - so my recap.
- Out of this experience I've learned that I AM a stronger runner than I was last year. Even while I was "giving up" today it wasn't because my muscles were done, it was because my head was done cooperating with my body. I have to work on hill training more I think, and possibly some speedwork to improve my cardio-levels.
I've also learned the hard lesson that's going to kick me in the butt next time I face a run like this - because I'll have that finisher's medal hanging on my wall to remind me.
It's a great accomplishment to run 10k - not everyone can do that. But it's also a dissapointment to know that you could have run it better. A little bit of Yin & Yang for contemplation tonight.
Honestly - I'm dissapointed in myself. I realize it's tacky to b*tch about the way you ran a race, but I'm seriously annoyed at myself right now. I totally choked. I did.
My race report:
Woke up at 5:30 this morning to get ready to run. Made myself a peanut butter & banana sandwich while I got ready, at 6am Toby & Sam picked me up and we headed off to pick up Ken & Vanessa. At 7am we had arrived at the starting line and proceeded to hang out for a bit, talking about how cold it was. Checked my bag and headed off to stand in the washroom line.
(a bunch of TMI stuff about my on-going gastro-intestinal stuff belongs here, but I'll save you the details...)
Anyways -- at the start of the race I was off --- I went strong until about the 6km mark - hitting my rhythm early on and maintaining a good pace of around 6 min/km. I was feeling pretty damn strong and sure of myself, and was incredibly proud of myself.
I should probably mention that I forgot my watch this morning. I was using the "stopwatch" feature on my ipod as some idea, but my ipod was in the zipper pocked of my running jacket, which was tied around my waste - so it was hardly a good timekeeper.
Anyways - it was at the 6.5km mark that I made a point of checking my time -- and it all sort of fell apart from there... I don't know what happened, if I was hitting my limit & getting tired, or if I just psyched myself out. Either way - I got slower. My pace slowed, my walk-breaks became more frequent. At the 8km mark I realized I had to push through, so I ran strong until about the 9km mark. At this point we were under the Gardiner, which is a little gross, so I walked a bit, and ran, and walked some more. I finished still running, paced in the chute for a bit before joining the huge bottleneck of runners.
5 minutes after I had finished, I realized I could definately keep running for another 5km, and that's when I realized I HADN'T run my best race. I totally could have gone harder, and I wish I had run like I did last year - to the point where I almost passed out and couldn't move another step at the finish line. But I didn't.
I finished in nearly the same time as last year - 1:08 (last year was 1:06). Mostly that time just annoys me.
Okay - so my recap.
- Out of this experience I've learned that I AM a stronger runner than I was last year. Even while I was "giving up" today it wasn't because my muscles were done, it was because my head was done cooperating with my body. I have to work on hill training more I think, and possibly some speedwork to improve my cardio-levels.
I've also learned the hard lesson that's going to kick me in the butt next time I face a run like this - because I'll have that finisher's medal hanging on my wall to remind me.
It's a great accomplishment to run 10k - not everyone can do that. But it's also a dissapointment to know that you could have run it better. A little bit of Yin & Yang for contemplation tonight.
Thursday, May 3, 2007
Countdown...
Due to my own idiocity and a little bit of extra-curricular activity I am left with SORE SORE leg muscles today!
I wanted to get out for 8km today in preparation for Sunday's race, but I don't think it's going to happen today... I think I'm going to take today off to recover my poor legs because a crappy run is worse than no run at all 4 days before a race.
So new plan: Today I will spend the afternoon walking with my dear friend Christine. We have to do some wedding preparation stuffs (her wedding, not mine) - tomorrow I will run that planned 8km, come hell or high water. And it will be fantastic damnit!
I wanted to get out for 8km today in preparation for Sunday's race, but I don't think it's going to happen today... I think I'm going to take today off to recover my poor legs because a crappy run is worse than no run at all 4 days before a race.
So new plan: Today I will spend the afternoon walking with my dear friend Christine. We have to do some wedding preparation stuffs (her wedding, not mine) - tomorrow I will run that planned 8km, come hell or high water. And it will be fantastic damnit!
Wednesday, May 2, 2007
New Music!
Bought the new "Ministry of Sound Annual" album yesterday (the European version, not the crappy US version) --- I have to say, as mainstream-club-tunes as they may be, the Ministry albums have been CONSISTENTLY my favourite running music. I'm loading it into my itunes now and am really looking forward to getting out on the road to it.
Otherwise - went for a short run yesterday, which sucked. I hadn't fully recovered from my long run on Sunday and was acutely aware of my "hot spots" the whole way through. I'm going to focus on Cross-training today (with a few hours of bike-riding or blading this afternoon) and try again tomorrow for a slow 8km, followed by an easy 4km jog on Friday. Saturday I'll take entirely off in preparation for Sunday's race.
That's it. I have to get out of the house today and hit up the grocery store. I'm making an effort to eat more whole foods these days, while also slowly making my way through the reserves of canned/processed/dried stuff in my cupboards. My goal is to clear out my cupboards of all the junk soon enough so that I can switch over to mostly organic and whole foods.
Otherwise - went for a short run yesterday, which sucked. I hadn't fully recovered from my long run on Sunday and was acutely aware of my "hot spots" the whole way through. I'm going to focus on Cross-training today (with a few hours of bike-riding or blading this afternoon) and try again tomorrow for a slow 8km, followed by an easy 4km jog on Friday. Saturday I'll take entirely off in preparation for Sunday's race.
That's it. I have to get out of the house today and hit up the grocery store. I'm making an effort to eat more whole foods these days, while also slowly making my way through the reserves of canned/processed/dried stuff in my cupboards. My goal is to clear out my cupboards of all the junk soon enough so that I can switch over to mostly organic and whole foods.
Thursday, April 26, 2007
A short update after a good run.
The good thing about Unemployment is that you can take your time in the morning and run around 11am after a lovely breakfast.
8.5 km today. I'm finally hitting the point where I'm starting to feel stronger again. My fitness level isn't what's stopping me anymore - mostly just strength - which is nice, because wanting to run, but not being able to because you can't breathe is just STUPID. But I had a good run this morning, a leisurely warmup - where I ran an entire 10 minutes without stopping, followed by 7km of 6:1's and another km of walking home -- I went about 8.7 km total - it was good.
Came out with a blister though - must go and stock up on new running socks because my ones from last year are just NASTY.
Otherwise, I feel it's also important to note that my new, black, mock-neck running shirt makes me feel like I'm a character in The Matrix! ;)
8.5 km today. I'm finally hitting the point where I'm starting to feel stronger again. My fitness level isn't what's stopping me anymore - mostly just strength - which is nice, because wanting to run, but not being able to because you can't breathe is just STUPID. But I had a good run this morning, a leisurely warmup - where I ran an entire 10 minutes without stopping, followed by 7km of 6:1's and another km of walking home -- I went about 8.7 km total - it was good.
Came out with a blister though - must go and stock up on new running socks because my ones from last year are just NASTY.
Otherwise, I feel it's also important to note that my new, black, mock-neck running shirt makes me feel like I'm a character in The Matrix! ;)
Friday, April 20, 2007
The Weekend Plan
So it's Friday night. I'm done being a full-time student (with 1 class left to complete before graduation), and am unemployed, so really - I have nothing to do BUT run.
It was BEAUTIFUL here today. In honour of the sunshine I'm going to make my first trek down to the lakeshore tomorrow. I have a 12km route mapped out. Already one of my favourites. I'm going to give myself a leisurely 90 mintues to complete my run. I figure it's fast enough to force myself to keep going, but slow enough that it's not terrible.
I'm hoping to do a similar run on Sunday, of a similar length. It might be a bit long for 2 days in a row, but I don't really have much else to do these days, so some great recovery is entirely possible. Walking's allowed as well, so I'll just push through and keep going - it's more important to finish the run right now than it is to make the time.
So that's it - can't wait to break my capri's out and get a bit of a tan!
It was BEAUTIFUL here today. In honour of the sunshine I'm going to make my first trek down to the lakeshore tomorrow. I have a 12km route mapped out. Already one of my favourites. I'm going to give myself a leisurely 90 mintues to complete my run. I figure it's fast enough to force myself to keep going, but slow enough that it's not terrible.
I'm hoping to do a similar run on Sunday, of a similar length. It might be a bit long for 2 days in a row, but I don't really have much else to do these days, so some great recovery is entirely possible. Walking's allowed as well, so I'll just push through and keep going - it's more important to finish the run right now than it is to make the time.
So that's it - can't wait to break my capri's out and get a bit of a tan!
Sunday, April 15, 2007
Turning Over a new Leaf...
So last week I ordered Nancy Clark's Sports Nutrition Guidebook --- mostly to both help me figure out how to lose weight while training, as well as eat better.
I didn't gain a heck of alot of new information from the book - but having it is a bit of an incentive to be more on top of myself (like new clothes is a good reason to run)...
Anyways - the best tip I got from her was to top-load your calories for the day - meaning eat more in the morning, less at night. Makes sense when you think about it - but totally goes against social custom.
So today was my long run... I woke up at 7am to eat some leftover Apple/Plum crisp for my first breakfast. Went out for my run at 8:30, and at 10:00 I ate my second breakfast (2 slices of homemade banana bread).
I've anally-retentively planned out my meals from now until Thursday, with times & snacks included. They look like a TON of food, but most of the stuff is healthy, so it works out to around 1400 calories a day or so (my recommended intake is about 1400-1800).
I'm sort of excited to see how it works out for a week at least. My meals look pretty good right now, but we'll see what happens when the cheeseburger craving hits!
I ran about 7km this morning. It was pretty cold out, but it was a decent enough run. Once my exams are done I'm looking forward to having the hours I can just spend out on the road again...
I didn't gain a heck of alot of new information from the book - but having it is a bit of an incentive to be more on top of myself (like new clothes is a good reason to run)...
Anyways - the best tip I got from her was to top-load your calories for the day - meaning eat more in the morning, less at night. Makes sense when you think about it - but totally goes against social custom.
So today was my long run... I woke up at 7am to eat some leftover Apple/Plum crisp for my first breakfast. Went out for my run at 8:30, and at 10:00 I ate my second breakfast (2 slices of homemade banana bread).
I've anally-retentively planned out my meals from now until Thursday, with times & snacks included. They look like a TON of food, but most of the stuff is healthy, so it works out to around 1400 calories a day or so (my recommended intake is about 1400-1800).
I'm sort of excited to see how it works out for a week at least. My meals look pretty good right now, but we'll see what happens when the cheeseburger craving hits!
I ran about 7km this morning. It was pretty cold out, but it was a decent enough run. Once my exams are done I'm looking forward to having the hours I can just spend out on the road again...
Tuesday, April 10, 2007
Reasons to Run
Just because I need some Motivation to get out there these days:
The Motivation for Running:
from: www.realbuzz.com
Intrinsic or extrinsic perspective
At a basic level, the motives for running can be viewed from an intrinsic and extrinsic perspective. A person with an intrinsic motivation to run might gain satisfaction from running around their favourite course on a calm, sunny day. An extrinsic person might run the same route with the ultimate goal of winning their age group in an upcoming local race.
For the intrinsic people there is a basic joy inherent in the simple act of running. Running can invigorate ones sensory faculties through seeing the natural landscape, feeling the cool wind on your skin, hearing the rustle of the trees or feeling the contours of the changing terrain beneath your feet. The extrinsic people are often drawn to the challenge of running where they are responsible for setting and achieving their goals. Many people of course are a combination of both intrinsic and extrinsic.
Escape
Running can be motivated by a need to escape from the pressures of everyday life. It is not uncommon for the initiated to feel a weight lift off their shoulders as frustrations, stress and burdens are left behind. Running can also create much needed mind space where new ideas can flow freely, and older, established ones can take on new light.
Mental alertness
Running during a lunch break cannot only provide physical benefits but also enhances mental alertness.
Looking good
There are those that are motivated by the opportunity to don the very latest in athletic apparel and footwear. The world's leading running companies do a great job in supplying a myriad of colours, styles, fabrics, soles and assorted paraphernalia to hit the pavement with.
The love of food!
Running can be used to justify our consumption of great tasting foods like chocolate, coffee and beer. Running triggers the production of aerobic enzymes that stimulate our appetite and makes food taste soooo good! The increased metabolism induced by the physical demands of running allows those who indulge in it to eat more generously in portion.
The events
Running can be motivated by the physical challenge of having a go at new events and training runs. In the UK, we are fortunate to have a diversity of terrain for running and an array of events from which to choose. The Flora London Marathon is the big one that everyone wants to finish, but the BUPA Great North Run half marathon and plenty of others are now right up there on the 'must do' list.
The runners' high
The release of endorphins after running is widely acknowledged as a strong motivation to run. This 'runners high' is a powerful and satisfying mental state often experienced by the runner at the end of a memorable training run or race. This feeling is a mixture of elation, fatigue and satisfaction.
10 Guaranteed Ways To Burst With Motivation
From: Runners World
05/06/02
1. Get into a routine
Resolve to run at the same time each day. In summer it might be the cool early mornings. In the colder, darker seasons it may be at lunchtime or after work or school. Pick a time that is free from interruptions, when you can relax and enjoy your running.
Once you’ve carved out slot to run, stick to it. You’ll feel better running on a regular basis rather than sporadically. In time, your mind will prepare you to run, and missing out on a run will begin to feel strange – a powerful incentive to get out there when your body is willing but your mind isn’t.
2. Keep a log
A well-kept logbook can be your greatest ally for reaching peak fitness, recording the highs and lows in your running career and being a great aid to motivation. The information you record is up to you, but normally includes training route, speed, distance, the weather and how you felt during and after the run. Some people also note what shoes they wore, their maximum heart-rate and how they compared with other runners. Women might record whether their running is influenced by their menstrual cycle.
3. Plan ahead
Get a calendar out and take some time to identify the most important part of your running and where you want to be with it in a year’s time. Consult the race diary on this site and mark a few target events on your calendar. Then plan a training programme accordingly.
If you find scenic runs more appealing, buy an Ordnance Survey map for your area and highlight a few trails you’ve yet to explore. Even consider driving a fair way, perhaps to an area of outstanding beauty where the surroundings can inspire you to run further or faster than you’d hoped.
4. Create variety
It’s easy to get into a rut with your training, especially if you’re spending too many days running the same route at the same pace. The solution is to plan a variety of training sessions a month in advance. Plan speedwork days. Plan long-run days. Plan to run a race. Plan days for rest, cross-training or quality time with your family. With greater variety and a plan, each run will have a purpose and won’t simply be a means of satisfying your training log. You’ll soon feel fresher, stronger and faster.
5. Stay flexible
It’s great to set and achieve goals, but staying mentally flexible is just as important. If you stay flexible you’ll be less likely to set yourself up for frustration or failure. Reassessing your goals is an important part of this. Clever and pragmatic is often better than tough. For example, if there is a gale-force wind on the day you’d planned for your track work, reschedule it.
If you progress quickly to achieving a long-term goal, consider setting yourself a tougher objective. Likewise, if another proves to be beyond you, scale it down to one that is more obtainable. Use your goals and programme as a guide; don’t become a slave to them.
6. Make running sociable
Running solo has its place, but if you want to be running this time next year, make sure your training brings you into contact with other people as well. Join a club, find a coach, explain to your non-running partner how important running is to you. Better still, persuade them to jog the warm-up and cool-down with you. Perhaps even your dog could become a training partner.
We are social animals and like to do things together. Our hunter-gatherer ancestors didn’t run alone and neither should we.
7. Make time to run
If you use lack of time as an excuse for not running, sit down and ask yourself a few questions. Am I really working all the time I say I’m working? Can I really not get up any earlier? Do I have to potter around the shops during my lunch hour? Between one o’clock and two the RUNNER’S WORLD office is deserted, as most days we use our lunch hour to run. Once we’re back and showered we grab lunch at our desks. Remember, there always are people more busy than yourself who still manage to run every day.
8. Be proud
One barrier that keeps many would-be runners indoors is self-consciousness. If you do feel embarrassed, pick an environment where others are exercising, such as a park, bike path or fitness centre. Remember, half of all runners are over the age of 40, and a third are women. And most of them were slow and overweight when they started.
So don’t let society’s notion of what an athlete is intimidate you. Remember the words of George Sheehan: “Everyone is an athlete: the only difference is that some of us are training, and some of us are not.”
9. Expect plateaus
Your initial gains in fitness come quickly. After all, everything you do is an improvement over what you were doing when you were sedentary. But after a while – it can be as little as two or three months – you’ll hit patches in which your improvements become increasingly hard to recognise. At times, you might feel as if you’re going backwards.
Plateaus are easy to explain; don’t let them get you down. The best weapon against them is patience. But also look at things that might be impairing your progression. Are you getting enough sleep? What food are you eating? Does your running lack variety?
10. Look forward to the golden years
Running is a marvellous way to diminish the effects of ageing. But over time the body eventually begins to slow, and as you get older, certain cautions are necessary. Instead of one day’s rest after a hard speed session or long run, you may need two days or more. You should be doubly careful to warm up and cool down.
One coach asked three runners in their 60s what they considered the key to their long running careers. Their answer: consistency. They had cut out speedwork and hill sessions, instead running the same distance each day, although varying the pace. Dull? No – clever. They knew that ultimately the secret of endurance is not getting injured.
10 Motivational Quotes: from: About.com
1) No one said it was going to be easy.
"Running is real and relatively simple - but it ain't easy." -Mark Will-Weber
2) It is going to take guts.
"Most people run a race to see who is fastest. I run a race to see who has the most guts." - Steve Prefontaine
3) You have to be tough.
"Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson
4) Your biggest opponent is yourself.
"You don’t run against a bloody stop watch, do you hear? A runner runs against himself, against the best that’s in him. Not against a dead thing of wheels and pulleys. That’s the way to be great, running against yourself. Against all the rotten mess in the world. Against God, if you’re good enough." - Bill Persons
5) You have to learn to see the beauty in it.
"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens
6) You have to be strong.
"Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?'" - Peter Maher
7) You have to give it your all.
"Those who say that I will lose and am finished will have to run over my body to beat me." - Said Aouita
8) You have to want it.
"A runners creed: I will win; if I cannot win, I shall be second; if I cannot be second, I shall be third; if I cannot place at all, I shall still do my best." - Ken Doherty
9) You are not alone.
"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." - Steve Prefontaine
10) You can do it.
"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to." - Emil Zatopek
The Motivation for Running:
from: www.realbuzz.com
Intrinsic or extrinsic perspective
At a basic level, the motives for running can be viewed from an intrinsic and extrinsic perspective. A person with an intrinsic motivation to run might gain satisfaction from running around their favourite course on a calm, sunny day. An extrinsic person might run the same route with the ultimate goal of winning their age group in an upcoming local race.
For the intrinsic people there is a basic joy inherent in the simple act of running. Running can invigorate ones sensory faculties through seeing the natural landscape, feeling the cool wind on your skin, hearing the rustle of the trees or feeling the contours of the changing terrain beneath your feet. The extrinsic people are often drawn to the challenge of running where they are responsible for setting and achieving their goals. Many people of course are a combination of both intrinsic and extrinsic.
Escape
Running can be motivated by a need to escape from the pressures of everyday life. It is not uncommon for the initiated to feel a weight lift off their shoulders as frustrations, stress and burdens are left behind. Running can also create much needed mind space where new ideas can flow freely, and older, established ones can take on new light.
Mental alertness
Running during a lunch break cannot only provide physical benefits but also enhances mental alertness.
Looking good
There are those that are motivated by the opportunity to don the very latest in athletic apparel and footwear. The world's leading running companies do a great job in supplying a myriad of colours, styles, fabrics, soles and assorted paraphernalia to hit the pavement with.
The love of food!
Running can be used to justify our consumption of great tasting foods like chocolate, coffee and beer. Running triggers the production of aerobic enzymes that stimulate our appetite and makes food taste soooo good! The increased metabolism induced by the physical demands of running allows those who indulge in it to eat more generously in portion.
The events
Running can be motivated by the physical challenge of having a go at new events and training runs. In the UK, we are fortunate to have a diversity of terrain for running and an array of events from which to choose. The Flora London Marathon is the big one that everyone wants to finish, but the BUPA Great North Run half marathon and plenty of others are now right up there on the 'must do' list.
The runners' high
The release of endorphins after running is widely acknowledged as a strong motivation to run. This 'runners high' is a powerful and satisfying mental state often experienced by the runner at the end of a memorable training run or race. This feeling is a mixture of elation, fatigue and satisfaction.
10 Guaranteed Ways To Burst With Motivation
From: Runners World
05/06/02
1. Get into a routine
Resolve to run at the same time each day. In summer it might be the cool early mornings. In the colder, darker seasons it may be at lunchtime or after work or school. Pick a time that is free from interruptions, when you can relax and enjoy your running.
Once you’ve carved out slot to run, stick to it. You’ll feel better running on a regular basis rather than sporadically. In time, your mind will prepare you to run, and missing out on a run will begin to feel strange – a powerful incentive to get out there when your body is willing but your mind isn’t.
2. Keep a log
A well-kept logbook can be your greatest ally for reaching peak fitness, recording the highs and lows in your running career and being a great aid to motivation. The information you record is up to you, but normally includes training route, speed, distance, the weather and how you felt during and after the run. Some people also note what shoes they wore, their maximum heart-rate and how they compared with other runners. Women might record whether their running is influenced by their menstrual cycle.
3. Plan ahead
Get a calendar out and take some time to identify the most important part of your running and where you want to be with it in a year’s time. Consult the race diary on this site and mark a few target events on your calendar. Then plan a training programme accordingly.
If you find scenic runs more appealing, buy an Ordnance Survey map for your area and highlight a few trails you’ve yet to explore. Even consider driving a fair way, perhaps to an area of outstanding beauty where the surroundings can inspire you to run further or faster than you’d hoped.
4. Create variety
It’s easy to get into a rut with your training, especially if you’re spending too many days running the same route at the same pace. The solution is to plan a variety of training sessions a month in advance. Plan speedwork days. Plan long-run days. Plan to run a race. Plan days for rest, cross-training or quality time with your family. With greater variety and a plan, each run will have a purpose and won’t simply be a means of satisfying your training log. You’ll soon feel fresher, stronger and faster.
5. Stay flexible
It’s great to set and achieve goals, but staying mentally flexible is just as important. If you stay flexible you’ll be less likely to set yourself up for frustration or failure. Reassessing your goals is an important part of this. Clever and pragmatic is often better than tough. For example, if there is a gale-force wind on the day you’d planned for your track work, reschedule it.
If you progress quickly to achieving a long-term goal, consider setting yourself a tougher objective. Likewise, if another proves to be beyond you, scale it down to one that is more obtainable. Use your goals and programme as a guide; don’t become a slave to them.
6. Make running sociable
Running solo has its place, but if you want to be running this time next year, make sure your training brings you into contact with other people as well. Join a club, find a coach, explain to your non-running partner how important running is to you. Better still, persuade them to jog the warm-up and cool-down with you. Perhaps even your dog could become a training partner.
We are social animals and like to do things together. Our hunter-gatherer ancestors didn’t run alone and neither should we.
7. Make time to run
If you use lack of time as an excuse for not running, sit down and ask yourself a few questions. Am I really working all the time I say I’m working? Can I really not get up any earlier? Do I have to potter around the shops during my lunch hour? Between one o’clock and two the RUNNER’S WORLD office is deserted, as most days we use our lunch hour to run. Once we’re back and showered we grab lunch at our desks. Remember, there always are people more busy than yourself who still manage to run every day.
8. Be proud
One barrier that keeps many would-be runners indoors is self-consciousness. If you do feel embarrassed, pick an environment where others are exercising, such as a park, bike path or fitness centre. Remember, half of all runners are over the age of 40, and a third are women. And most of them were slow and overweight when they started.
So don’t let society’s notion of what an athlete is intimidate you. Remember the words of George Sheehan: “Everyone is an athlete: the only difference is that some of us are training, and some of us are not.”
9. Expect plateaus
Your initial gains in fitness come quickly. After all, everything you do is an improvement over what you were doing when you were sedentary. But after a while – it can be as little as two or three months – you’ll hit patches in which your improvements become increasingly hard to recognise. At times, you might feel as if you’re going backwards.
Plateaus are easy to explain; don’t let them get you down. The best weapon against them is patience. But also look at things that might be impairing your progression. Are you getting enough sleep? What food are you eating? Does your running lack variety?
10. Look forward to the golden years
Running is a marvellous way to diminish the effects of ageing. But over time the body eventually begins to slow, and as you get older, certain cautions are necessary. Instead of one day’s rest after a hard speed session or long run, you may need two days or more. You should be doubly careful to warm up and cool down.
One coach asked three runners in their 60s what they considered the key to their long running careers. Their answer: consistency. They had cut out speedwork and hill sessions, instead running the same distance each day, although varying the pace. Dull? No – clever. They knew that ultimately the secret of endurance is not getting injured.
10 Motivational Quotes: from: About.com
1) No one said it was going to be easy.
"Running is real and relatively simple - but it ain't easy." -Mark Will-Weber
2) It is going to take guts.
"Most people run a race to see who is fastest. I run a race to see who has the most guts." - Steve Prefontaine
3) You have to be tough.
"Your toughness is made up of equal parts persistence and experience. You don't so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." - Joe Henderson
4) Your biggest opponent is yourself.
"You don’t run against a bloody stop watch, do you hear? A runner runs against himself, against the best that’s in him. Not against a dead thing of wheels and pulleys. That’s the way to be great, running against yourself. Against all the rotten mess in the world. Against God, if you’re good enough." - Bill Persons
5) You have to learn to see the beauty in it.
"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens
6) You have to be strong.
"Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?'" - Peter Maher
7) You have to give it your all.
"Those who say that I will lose and am finished will have to run over my body to beat me." - Said Aouita
8) You have to want it.
"A runners creed: I will win; if I cannot win, I shall be second; if I cannot be second, I shall be third; if I cannot place at all, I shall still do my best." - Ken Doherty
9) You are not alone.
"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." - Steve Prefontaine
10) You can do it.
"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to." - Emil Zatopek
Monday, April 9, 2007
Blah Blah Blah - I'm so hardcore, but too lazy to run...
So today I signed up for the Nissan 10-Miler - July 15 (I think), so it'll be hot, but it's an 8am start so it should be bearable.
I'm actually really looking forward to that race. It's a new race, so there's bound to be some screw-ups, but it was only $30 entry (because I got the early-bird, nerd, sign-up-the-day-registration-opens price). So really, I bought myself a new running t-shirt if it really sucks.
Anyways - so that's inspired me to actually, um, run. I also got out Geraldine, my trusty laptop, today and did up my 2007 training schedule. There is exactly 31 weeks between now and the NYC Marathon. It's a little shocking that I'm so far out of shape and so far into the schedule - but I know that I'm not entirely starting out fresh, so I'm optimistic.
It's a little daunting - on my most intense week I'm scheduled to run 88km. That's almost halfway to Barrie! Geez. Scary thought!
Well -- tomorrow I'm scheduled to strap on my running shoes for 5km. And to continue that 5km 3more times this week.
Can't wait to get that nice, tight, runner's bum back.
I'm actually really looking forward to that race. It's a new race, so there's bound to be some screw-ups, but it was only $30 entry (because I got the early-bird, nerd, sign-up-the-day-registration-opens price). So really, I bought myself a new running t-shirt if it really sucks.
Anyways - so that's inspired me to actually, um, run. I also got out Geraldine, my trusty laptop, today and did up my 2007 training schedule. There is exactly 31 weeks between now and the NYC Marathon. It's a little shocking that I'm so far out of shape and so far into the schedule - but I know that I'm not entirely starting out fresh, so I'm optimistic.
It's a little daunting - on my most intense week I'm scheduled to run 88km. That's almost halfway to Barrie! Geez. Scary thought!
Well -- tomorrow I'm scheduled to strap on my running shoes for 5km. And to continue that 5km 3more times this week.
Can't wait to get that nice, tight, runner's bum back.
Sunday, March 25, 2007
Sunday LSD - ~7km
Wow -- I remember when an LSD was 15km. Today was 7km
It was a little cold outside -- I had warm spots and cold ones on my body, and I forgot my extra pieces of gum - which sucked. But it was okay.
My left foot went numb again --- and I had some mild cramping that I attribute to the fact that I'm running in my Adreneline's - which only have about 20km on them. What freaked me out though was the hot-spot I developed on my left insole around the 6th Km. I blame it on my socks - I was running in cheap cotton socks, but now have a tiny blister - which is more of a pain in the ass than anything. Must make a point to go out and buy more of the Double layer socks.
It was an okay run. Slow - but that's the point. 7km is the ready-mark for the 10k race, so that's good. I just need to improve my fitness and speed before Sporting Life. I'd like to run 4km at Race Pace sometime this week....
It was a little cold outside -- I had warm spots and cold ones on my body, and I forgot my extra pieces of gum - which sucked. But it was okay.
My left foot went numb again --- and I had some mild cramping that I attribute to the fact that I'm running in my Adreneline's - which only have about 20km on them. What freaked me out though was the hot-spot I developed on my left insole around the 6th Km. I blame it on my socks - I was running in cheap cotton socks, but now have a tiny blister - which is more of a pain in the ass than anything. Must make a point to go out and buy more of the Double layer socks.
It was an okay run. Slow - but that's the point. 7km is the ready-mark for the 10k race, so that's good. I just need to improve my fitness and speed before Sporting Life. I'd like to run 4km at Race Pace sometime this week....
Friday, March 23, 2007
Marathons Don't Train for Themselves...
Okay - so I updated the ticker with my pathetic amount of running. I know that the mileage will climb dramatically as Spring comes and I get back into the routine of running off the stress.
With the Sporting Life 10k just over a month away I really need to get my bum in gear. I want to PB at this race (<66minutes) - so I need to get in better shape, and NOW.
Today I'm on my way out to run strict intervals. I'm going to do 5:1's I think, because I'm still working on my cardio, and as always, it's better for me to emerge triumphant from a good run than come out discouraged from a bad one. Either way though - I'm going to do strict intervals - which should be enough to keep me running when I don't want to be anymore.
I'm planning a quick route from here, across the main intersection nearby - through the neighbourhoods down there, down to the park, around the top loop of the park, and home again. I'm fairly certain it's around a 7km route - so we'll see how it goes. I may just decide to run in backwards.
Okay -- My gameplan (revised because I have no money) - Sporting Life 10k (registered), Nissan 10 Miler in July (will get early registration, so $30), then in May I'll find out if I got into NYC, so it'll either be that in November and the Scotia Half in September. Or Toronto Full in October with the Montreal International Half in September. I figure 4 big races are enough for the year. Angus Glen Half is one I've been considering as well, because I've heard it's a lovely Fall course - but we'll see.
That's it - must get going for my run soon. Armed with some water, a handful of almonds, a Vanilla gel and some enthusiasm!
UPDATE: I just got home. 6km of the BEST run I've had of 2007! Seriously, I went strong until the end! Yay me! 4km on the plan tomorrow, then hopefully 8-10k on Sunday morning.
With the Sporting Life 10k just over a month away I really need to get my bum in gear. I want to PB at this race (<66minutes) - so I need to get in better shape, and NOW.
Today I'm on my way out to run strict intervals. I'm going to do 5:1's I think, because I'm still working on my cardio, and as always, it's better for me to emerge triumphant from a good run than come out discouraged from a bad one. Either way though - I'm going to do strict intervals - which should be enough to keep me running when I don't want to be anymore.
I'm planning a quick route from here, across the main intersection nearby - through the neighbourhoods down there, down to the park, around the top loop of the park, and home again. I'm fairly certain it's around a 7km route - so we'll see how it goes. I may just decide to run in backwards.
Okay -- My gameplan (revised because I have no money) - Sporting Life 10k (registered), Nissan 10 Miler in July (will get early registration, so $30), then in May I'll find out if I got into NYC, so it'll either be that in November and the Scotia Half in September. Or Toronto Full in October with the Montreal International Half in September. I figure 4 big races are enough for the year. Angus Glen Half is one I've been considering as well, because I've heard it's a lovely Fall course - but we'll see.
That's it - must get going for my run soon. Armed with some water, a handful of almonds, a Vanilla gel and some enthusiasm!
UPDATE: I just got home. 6km of the BEST run I've had of 2007! Seriously, I went strong until the end! Yay me! 4km on the plan tomorrow, then hopefully 8-10k on Sunday morning.
Thursday, March 8, 2007
Decisions....
I have to admit - I haven't run in awhile. Last week (Thursday) we had a HUGE snowstorm, followed by about 12 hours of 1 degree weather -- which is basically a recipe for ice.
Tried to run once last week, didn't make it out for my long run -- and am STILL plagued by huge amounts of ice. I'm thinking of making myself a pair of "screw shoes" (ie. using my power drill to screw 15-20 sheet metal screws into the bottoms of a pair of shoes to help me grip the ice), but I'm convinced that this cold weather isn't going to last longer than a couple more weeks.
After the whole Erik-Half-Marathon mix-up drama last week I've been thinking about the whole Half-Marathon thing. The prospect of running it with a buddy would have kicked me into high gear for training.... but I know that a half-marathon in May means that I won't really be in top form. Because I didn't have my credit card with me that day I didn't sign up at the time ---- and now I'm rethinking the plan.
There are two options:
1 -- Run the Ottawa half ---- and be happy with the time, regardless (I'm guessing it would be between 2:20 and 2:30). It means not being in good shape, but it does push me into high gear in terms of long distances - and in a decent spot for marathon training through the summer.
2 -- Run the Sporting Life 10k AND the Ottawa 10k races --- Prior to all this NYC Marathon application madness my goal for this season was to run a Sub-60 minute 10k. It would help me become a stronger runner and put me in a better position for a 2:10:00 half, and hopefully ultimately a 4:30 marathon. If I chose this option I would do an early September half-Marathon and a late fall Marathon (ie. Probably Scotia or Montreal Half and then NYC or Hamilton Full)
Logistically I know option #2 is a better idea all around -- in terms of training safety and stuff. I'm just not sure if missing out on an early half would mean that it'd be higher to kick myself into higher gear through the summer or not. With the weather up hear though, I'm not sure what's going to happen - I don't run outside in -10 weather, and it's been -20 a few times this week.
Bah -- I just want spring to come.
Tried to run once last week, didn't make it out for my long run -- and am STILL plagued by huge amounts of ice. I'm thinking of making myself a pair of "screw shoes" (ie. using my power drill to screw 15-20 sheet metal screws into the bottoms of a pair of shoes to help me grip the ice), but I'm convinced that this cold weather isn't going to last longer than a couple more weeks.
After the whole Erik-Half-Marathon mix-up drama last week I've been thinking about the whole Half-Marathon thing. The prospect of running it with a buddy would have kicked me into high gear for training.... but I know that a half-marathon in May means that I won't really be in top form. Because I didn't have my credit card with me that day I didn't sign up at the time ---- and now I'm rethinking the plan.
There are two options:
1 -- Run the Ottawa half ---- and be happy with the time, regardless (I'm guessing it would be between 2:20 and 2:30). It means not being in good shape, but it does push me into high gear in terms of long distances - and in a decent spot for marathon training through the summer.
2 -- Run the Sporting Life 10k AND the Ottawa 10k races --- Prior to all this NYC Marathon application madness my goal for this season was to run a Sub-60 minute 10k. It would help me become a stronger runner and put me in a better position for a 2:10:00 half, and hopefully ultimately a 4:30 marathon. If I chose this option I would do an early September half-Marathon and a late fall Marathon (ie. Probably Scotia or Montreal Half and then NYC or Hamilton Full)
Logistically I know option #2 is a better idea all around -- in terms of training safety and stuff. I'm just not sure if missing out on an early half would mean that it'd be higher to kick myself into higher gear through the summer or not. With the weather up hear though, I'm not sure what's going to happen - I don't run outside in -10 weather, and it's been -20 a few times this week.
Bah -- I just want spring to come.
Saturday, March 3, 2007
Failed Run.
I couldn't even attempt to run this morning. I got dressed, had the ipod, was pumped to go. Got outside and realized that thanks to Thursday's storm, and yesterday's nice weather -- the sidewalks are covered with an extremely thin sheet of ice. I went about half a block before concluding that it's just NOT worth breaking an ankle over.
Will attempt to run outside this afternoon when it hopefully gets a little warmer and that ice melts.
In other news: Sonia's running the Chilly Half tomorrow! As is a bunch of my other running friends -- Toby, Ken, Vanessa, Kayla and Kim... just to name a few! I'm trying to get out there to cheer them on --- but I think my ride's falling through. I was supposed to hitch a ride out there with a friend-of-a-friend, but he hasn't e-mailed me back, so I don't think I'll be going with him. If I don't make it out there tomorrow morning I'll run 10k tomorrow so that I'll be with you guys & your sore muscles in spirit!
Yes, 10k is less than half the distance of a half-marathon --- but I'm sympathizing, not trying to kill myself here!
Will attempt to run outside this afternoon when it hopefully gets a little warmer and that ice melts.
In other news: Sonia's running the Chilly Half tomorrow! As is a bunch of my other running friends -- Toby, Ken, Vanessa, Kayla and Kim... just to name a few! I'm trying to get out there to cheer them on --- but I think my ride's falling through. I was supposed to hitch a ride out there with a friend-of-a-friend, but he hasn't e-mailed me back, so I don't think I'll be going with him. If I don't make it out there tomorrow morning I'll run 10k tomorrow so that I'll be with you guys & your sore muscles in spirit!
Yes, 10k is less than half the distance of a half-marathon --- but I'm sympathizing, not trying to kill myself here!
Thursday, March 1, 2007
Mmm -- had a plan, for all of about 20 minutes.
So I decided this morning to officially train, and run, the Ottawa Half.
I told Erik, my running American running friend, with whom I'd been chatting with about it, of my intention and he hopped on the bandwagon as well. So we spent an hour or two trading back and forth info over MSN as we sat in our respective offices, in our respective cities, each in our own country.
We filled out the registration forms, decided on our respective travel information. He booked a flight. I looked up car rental information. We spent about an hour trading links back and forth about hotels before he found a great one (The Lord Elgin) and booked it. I was psyched about that hotel!
It was all set, and we were both totally pumped.
and then the duh, duh, DAH.
He remembered there was an informal work meeting that weekend in New York. So he cancelled... one at a time: the flight, the hotel, the weekend.
I'm a little dissapointed - I was really looking forward to running that race with my buddy. I was also looking forward to spending a weekend hanging out with a good friend in a city that I totally get a kick out of.
Now I have to rethink my plan. I was set to run it alone this morning, and then I had a partner in crime, now it looks like I'll be doing it alone again. I have friends there, who are already offering me places to stay and entertainment. I also have family I haven't seen in awhile. I know that going up would be a happy experience.
I'm just going to miss sharing that experience with my running buddy :(
I didn't run today, we got a HUGE snowstorm instead. I think I'll go out and shovel some snow instead. It's not TECHNICALLY my job (the landlord's pay someone to do that), but I could use the exercise....
Peace out and happy trails.
I told Erik, my running American running friend, with whom I'd been chatting with about it, of my intention and he hopped on the bandwagon as well. So we spent an hour or two trading back and forth info over MSN as we sat in our respective offices, in our respective cities, each in our own country.
We filled out the registration forms, decided on our respective travel information. He booked a flight. I looked up car rental information. We spent about an hour trading links back and forth about hotels before he found a great one (The Lord Elgin) and booked it. I was psyched about that hotel!
It was all set, and we were both totally pumped.
and then the duh, duh, DAH.
He remembered there was an informal work meeting that weekend in New York. So he cancelled... one at a time: the flight, the hotel, the weekend.
I'm a little dissapointed - I was really looking forward to running that race with my buddy. I was also looking forward to spending a weekend hanging out with a good friend in a city that I totally get a kick out of.
Now I have to rethink my plan. I was set to run it alone this morning, and then I had a partner in crime, now it looks like I'll be doing it alone again. I have friends there, who are already offering me places to stay and entertainment. I also have family I haven't seen in awhile. I know that going up would be a happy experience.
I'm just going to miss sharing that experience with my running buddy :(
I didn't run today, we got a HUGE snowstorm instead. I think I'll go out and shovel some snow instead. It's not TECHNICALLY my job (the landlord's pay someone to do that), but I could use the exercise....
Peace out and happy trails.
Wednesday, February 28, 2007
6km on a Wednesday.
Well -- went 6k today -- which isn't bad.
I'm still not in "steady running" form (as it, I can't run without breaks) - but I'm getting more consistent, and the steady running will come.
It was a relatively nice day. Pretty dry, only a little cold, with only a few icy patches on the sidewalks. I'm really looking forward to spring when it'll be MUCH more enjoyable to be outside again -- right now I just find myself doing the countdown to when I can get warm.
Tomorrow there's supposed to be a big snow/ice storm. I'm thinking of moving my workout (a scheduled 3km) inside for tomorrow to the elliptical, with some weights.
I've come to the conclusion that I need to start lifting weights in order to balance out my muscle groups a little. My quads are strong, my ass is tight --- but the inside of my thighs is, well, FAT. Any tips of working this area would be appreciated.
Otherwise -- must start doing crunches again too -- am tired of this belly squishyness.
I'm still not in "steady running" form (as it, I can't run without breaks) - but I'm getting more consistent, and the steady running will come.
It was a relatively nice day. Pretty dry, only a little cold, with only a few icy patches on the sidewalks. I'm really looking forward to spring when it'll be MUCH more enjoyable to be outside again -- right now I just find myself doing the countdown to when I can get warm.
Tomorrow there's supposed to be a big snow/ice storm. I'm thinking of moving my workout (a scheduled 3km) inside for tomorrow to the elliptical, with some weights.
I've come to the conclusion that I need to start lifting weights in order to balance out my muscle groups a little. My quads are strong, my ass is tight --- but the inside of my thighs is, well, FAT. Any tips of working this area would be appreciated.
Otherwise -- must start doing crunches again too -- am tired of this belly squishyness.
Tuesday, February 27, 2007
Week 2 - 1st Run.
I don't even know how far I went this morning -- somewhere around 4km I think.
The weather was a nice -4C -- but we were dumped on with about 4 inches of powdery, fluffy snow last night - which really isn't the best to run in. It was pretty slippery underneath, so I was trying to be careful - and luckily didn't slide much once I got out of my own driveway, but running in unplowed snow with a slippery, slushy bases is like running in sand. IT WAS HARD.
My calves were driving me nuts by the end, and I was running late this morning anyways - so I cut home pretty quickly.
Overall though -- I can feel myself sliding back into shape. I'm probably at about the same level now as I was at by May of last year --- which really isn't too bad at all. It makes me pretty optimistic about the potentials for the Spring when there's no snow on the ground (and it's more enjoyable to be outside), as well as events like the Ottawa Half-Marathon.
If Ottawa doesn't get run this year (still debating on that one -- cost is a concern of mine, also waiting to hear from Erik about it) -- then I'd sort of like to spend some time improving my 5k times and speed - and also losing a few lbs. As all my running buddies will know - it's hard to actively lose weight while marathon training, because the focus is basically just on surviving....
But that's just what I've been thinking about --- good run today though. despite the snow.
The weather was a nice -4C -- but we were dumped on with about 4 inches of powdery, fluffy snow last night - which really isn't the best to run in. It was pretty slippery underneath, so I was trying to be careful - and luckily didn't slide much once I got out of my own driveway, but running in unplowed snow with a slippery, slushy bases is like running in sand. IT WAS HARD.
My calves were driving me nuts by the end, and I was running late this morning anyways - so I cut home pretty quickly.
Overall though -- I can feel myself sliding back into shape. I'm probably at about the same level now as I was at by May of last year --- which really isn't too bad at all. It makes me pretty optimistic about the potentials for the Spring when there's no snow on the ground (and it's more enjoyable to be outside), as well as events like the Ottawa Half-Marathon.
If Ottawa doesn't get run this year (still debating on that one -- cost is a concern of mine, also waiting to hear from Erik about it) -- then I'd sort of like to spend some time improving my 5k times and speed - and also losing a few lbs. As all my running buddies will know - it's hard to actively lose weight while marathon training, because the focus is basically just on surviving....
But that's just what I've been thinking about --- good run today though. despite the snow.
Sunday, February 25, 2007
Sunday Running - ~7.5km
Well -- the first 4 km of this morning's run were what I like to call a "failed run" - because they just weren't happening.
NO wait, that's wrong, the first kilometer and a half were fine, then I ran into my friend Toby (who I haven't seen in months, and is running his first half at the Chilly Half next week), so I stopped and chatted with him - which was probably my first downfall.
I forgot how long it takes me to warm up --- about 4km or so. That's a solid 20 minutes worth of running (on a good day!) before I'm even really feeling it. I forgot about that, until this morning. So I ran, and walked, and jogged, and ran, and walked, and walked.... Then finally I got my pace - right before I hit Spring Hill (in High Park - for those who don't know - it's giant!). Well, I couldn't very well RUN up the hill - it was far too icy at the bottom - so I hiked briskly to the top, paying homage to the bum that was perked up tremendously by last year's running.
After that I ran -- and it was wonderful, and magical, and all that great stuff. Honestly, it felt great, and I could have definately kept going once I got home, but I was afraid of pushing too hard into injury territory. So I stopped, and stretched.
A funny thing happened on my run this morning -- the bottom pads of my left foot went totally numb while I was running. Mind you - I'm not complaining, it wasn't painful, and sort of surreal to be striking on what felt like a pillow (but was really my poor, numb, skin). A quick Google search reveals it might have been anything from lacing my shoes too tightly to a tendon injury to a benign tumour. I'm not worried about it - if it keeps happening I'll see someone about it, but until then.
Otherwise -- it wasn't a bad run, I'm going to put in an extra short run this week just to hopefully get myself more used to running shorter distances.
NO wait, that's wrong, the first kilometer and a half were fine, then I ran into my friend Toby (who I haven't seen in months, and is running his first half at the Chilly Half next week), so I stopped and chatted with him - which was probably my first downfall.
I forgot how long it takes me to warm up --- about 4km or so. That's a solid 20 minutes worth of running (on a good day!) before I'm even really feeling it. I forgot about that, until this morning. So I ran, and walked, and jogged, and ran, and walked, and walked.... Then finally I got my pace - right before I hit Spring Hill (in High Park - for those who don't know - it's giant!). Well, I couldn't very well RUN up the hill - it was far too icy at the bottom - so I hiked briskly to the top, paying homage to the bum that was perked up tremendously by last year's running.
After that I ran -- and it was wonderful, and magical, and all that great stuff. Honestly, it felt great, and I could have definately kept going once I got home, but I was afraid of pushing too hard into injury territory. So I stopped, and stretched.
A funny thing happened on my run this morning -- the bottom pads of my left foot went totally numb while I was running. Mind you - I'm not complaining, it wasn't painful, and sort of surreal to be striking on what felt like a pillow (but was really my poor, numb, skin). A quick Google search reveals it might have been anything from lacing my shoes too tightly to a tendon injury to a benign tumour. I'm not worried about it - if it keeps happening I'll see someone about it, but until then.
Otherwise -- it wasn't a bad run, I'm going to put in an extra short run this week just to hopefully get myself more used to running shorter distances.
Saturday, February 24, 2007
Training for a Race I'm not Sure I'm going to Run.
So Erik (my long-distance Friend, and remote-Running Buddy) contacted me last week inquiring about Half-Marathon races I'd been looking at. He hasn't done a half yet, and has been persuaded (by me, of course) to try to work towards the NYC marathon as well -- So getting some long-distance race experience is always a good idea.
So I mentioned the few I'm considering (Ottawa, Montreal, Scotia...) and googled a few other races around the late May/early June timeframe. Discussion lead to a conclusion that the Ottawa race might be the best location/timeframe... For him anyways.
Me -- I'm out of shape, and getting back into it this week. I'm on schedule for Spring Training -- but to get in shape for the Ottawa Half (May 27) I'd have to ramp up my LSD (Long-Slow Distance, or Sunday) runs pretty quickly.
Erik hasn't decided what he wants to do yet -- that's fine. But it puts me in a position that I have to start training YESTERDAY if I'm going to do a half this Spring.
So tomorrow I have a 7km run planned. It's going to be a stretch (I have 5k on the Spring Training schedule - but I need to push it to get it done) -- but the route is through some of my favourite parts of the neighbourhood, so it should be okay. We'll see, might have to walk up a hill or two.
I'm nervous though, I really hope this run goes well tomorrow. It doesn't have to be fast, it just has to be good.
Otherwise -- I've decided there are two plans for the 2007 season.
Plan A --- Sporting Life 10k (May 4), Ottawa Half (May 27), NYC (or any other Fall race)
Plan B --- Sporting Life 10k (May 4), Summer Duathlon (I'd like to start doing multi-sport races), Half in early September (either Scotia Waterfront, or Montreal International), NYC or Toronto Marathon.
That's it. I'll post tomorrow after my long run.
*Fingers Crossed for Sunshine!*
So I mentioned the few I'm considering (Ottawa, Montreal, Scotia...) and googled a few other races around the late May/early June timeframe. Discussion lead to a conclusion that the Ottawa race might be the best location/timeframe... For him anyways.
Me -- I'm out of shape, and getting back into it this week. I'm on schedule for Spring Training -- but to get in shape for the Ottawa Half (May 27) I'd have to ramp up my LSD (Long-Slow Distance, or Sunday) runs pretty quickly.
Erik hasn't decided what he wants to do yet -- that's fine. But it puts me in a position that I have to start training YESTERDAY if I'm going to do a half this Spring.
So tomorrow I have a 7km run planned. It's going to be a stretch (I have 5k on the Spring Training schedule - but I need to push it to get it done) -- but the route is through some of my favourite parts of the neighbourhood, so it should be okay. We'll see, might have to walk up a hill or two.
I'm nervous though, I really hope this run goes well tomorrow. It doesn't have to be fast, it just has to be good.
Otherwise -- I've decided there are two plans for the 2007 season.
Plan A --- Sporting Life 10k (May 4), Ottawa Half (May 27), NYC (or any other Fall race)
Plan B --- Sporting Life 10k (May 4), Summer Duathlon (I'd like to start doing multi-sport races), Half in early September (either Scotia Waterfront, or Montreal International), NYC or Toronto Marathon.
That's it. I'll post tomorrow after my long run.
*Fingers Crossed for Sunshine!*
Thursday, February 22, 2007
Running in a Snowstorm Makes Me feel Hardcore.
Okay -- so it's not really a snowstorm -- more of a heavy snowfall with HUGE (like 1") snowflakes.
It was actually good snow to run in, heavy packing snow makes for good grip on the sidewalk. But it was a bit of a harder run because I was so focused on watching out for the odd slippery patch underneath all that snow.
Short run today. 2.7km --- but I have a day off tomorrow, and cross-training on Saturday, so my poor legs are DEFINATELY looking forward to the rest!
Must go -- going to get ready and head off to the library for the morning.
It was actually good snow to run in, heavy packing snow makes for good grip on the sidewalk. But it was a bit of a harder run because I was so focused on watching out for the odd slippery patch underneath all that snow.
Short run today. 2.7km --- but I have a day off tomorrow, and cross-training on Saturday, so my poor legs are DEFINATELY looking forward to the rest!
Must go -- going to get ready and head off to the library for the morning.
Wednesday, February 21, 2007
The Snot Machine.
2nd Run out -- had 5km (3mi) on the schedule today, but because I'm indecisive and impulsive I changed my planned route at the last minute and ended up doing about 6km.
It wasn't the best run, though the first 5k were alright (I think I walked the last one). It's also cooler out than yesterday (-5 this morning), which meant I got cold faster.
I forgot what the cold + exercise does to me.... it turns me into a giant producer of all things phlegmy. I guess in some ways it's good --- I mean, it's a sign the bad stuff is leaving the body isn't it? I have to admit though - I'm one of those runners who spits. It's rediculously un-ladylike, and I really don't care.
I've been trying to identify my problem areas this week. I know there's my left hip (IT band injury from last year that *knock wood* hasn't surfaced yet), but there's also the issue of my running form (which was atrocious last year) --- and the hamstring/hip issues that arise from that. So I'm trying to be more focused on keeping my back straighter.
This brings me to my next dilemma (which is, indeed, linked) --- I need a new running bra. Something that has so much "support" in it that there is NO movement, or drag down on my shoulders. The weight of my breasts is a small issue during the day normally -- but when I'm running it becomes a HUGE issue - silly gravity. The only problem is cost (because the good ones are expensive) -- and finding one that does the job without chafing/rubbing/just generally being annoying.
So that's it. 5 (6?) km today, another 2.5 on the schedule for tomorrow --- and then some sweet, glorious rest & cross-training until Sunday :)
I forgot what muscle fatigue felt like until this morning --- I'm trying to forget what it feels like again.
It wasn't the best run, though the first 5k were alright (I think I walked the last one). It's also cooler out than yesterday (-5 this morning), which meant I got cold faster.
I forgot what the cold + exercise does to me.... it turns me into a giant producer of all things phlegmy. I guess in some ways it's good --- I mean, it's a sign the bad stuff is leaving the body isn't it? I have to admit though - I'm one of those runners who spits. It's rediculously un-ladylike, and I really don't care.
I've been trying to identify my problem areas this week. I know there's my left hip (IT band injury from last year that *knock wood* hasn't surfaced yet), but there's also the issue of my running form (which was atrocious last year) --- and the hamstring/hip issues that arise from that. So I'm trying to be more focused on keeping my back straighter.
This brings me to my next dilemma (which is, indeed, linked) --- I need a new running bra. Something that has so much "support" in it that there is NO movement, or drag down on my shoulders. The weight of my breasts is a small issue during the day normally -- but when I'm running it becomes a HUGE issue - silly gravity. The only problem is cost (because the good ones are expensive) -- and finding one that does the job without chafing/rubbing/just generally being annoying.
So that's it. 5 (6?) km today, another 2.5 on the schedule for tomorrow --- and then some sweet, glorious rest & cross-training until Sunday :)
I forgot what muscle fatigue felt like until this morning --- I'm trying to forget what it feels like again.
Tuesday, February 20, 2007
R-R-R-R-R-R-Racing Season!
...is around the corner that is.
Registered for the Sporting Life 10k today, and submitted my application for the NYC Marathon Lottery.
I don't think I'm going to do many of the smaller races this year -- simply because at $50 a pop I can't afford it.
So my plan as of now is to PB at Sporting Life on May 6 (note the confidence), then some summer training (maybe a fun race like the Mud Run again in there, or a small-town Triathelon) -- and IF I get accepted to NYC then I'll run the Scotia Half in September, and if not then I'll do either the Toronto or the Scotia full Marathon.
...but I REALLY want NYC.
Must go to bed -- have 5k on the schedule for tomorrow morning.
Registered for the Sporting Life 10k today, and submitted my application for the NYC Marathon Lottery.
I don't think I'm going to do many of the smaller races this year -- simply because at $50 a pop I can't afford it.
So my plan as of now is to PB at Sporting Life on May 6 (note the confidence), then some summer training (maybe a fun race like the Mud Run again in there, or a small-town Triathelon) -- and IF I get accepted to NYC then I'll run the Scotia Half in September, and if not then I'll do either the Toronto or the Scotia full Marathon.
...but I REALLY want NYC.
Must go to bed -- have 5k on the schedule for tomorrow morning.
Day 1 -- 2.5 km.
So today was my first day out.
I'm planning to finish the Spring Training portion of my program in time for the Sporting Life 10k in May - I'd like to achieve a PB 10k time at that race.
I'm already a week behind the schedule, but I think I'll be able to catch up pretty quick. Today was a beautiful day so I went out for my first prescribed run --- a quick little 2.5 km
I missed running in mild weather. It's 4 degrees (celcius) out there today, which is IDEAL. I got some new long-sleeved running shirts last weekend which are awesome (if only I can find a decent running bra) -- so I donned my new stuff and went out in a flash of stylish atheleticsm.
Today's run was good. I've discovered that it's my stamina that needs improvement, but that will come ------ I also am rediscovering again that lengthening my strides just FEELS better, even if it tires me out faster. I'm thinking about the possibilities of retraining myself to run faster with longer strides for the shorter distances, because it honestly feels most comfortable, but I'm also afraid to mess with the controlled shorter stride that I KNOW will get me through those longer runs.
Otherwise -- it wasn't a special run, just the first one out after two lazy winter months!
I'm planning to finish the Spring Training portion of my program in time for the Sporting Life 10k in May - I'd like to achieve a PB 10k time at that race.
I'm already a week behind the schedule, but I think I'll be able to catch up pretty quick. Today was a beautiful day so I went out for my first prescribed run --- a quick little 2.5 km
I missed running in mild weather. It's 4 degrees (celcius) out there today, which is IDEAL. I got some new long-sleeved running shirts last weekend which are awesome (if only I can find a decent running bra) -- so I donned my new stuff and went out in a flash of stylish atheleticsm.
Today's run was good. I've discovered that it's my stamina that needs improvement, but that will come ------ I also am rediscovering again that lengthening my strides just FEELS better, even if it tires me out faster. I'm thinking about the possibilities of retraining myself to run faster with longer strides for the shorter distances, because it honestly feels most comfortable, but I'm also afraid to mess with the controlled shorter stride that I KNOW will get me through those longer runs.
Otherwise -- it wasn't a special run, just the first one out after two lazy winter months!
It happened so fast, but so slow all at the same time.
Welcome to the 2007 Training Blog.
February 20 ---- I'm starting a little bit late this year. Ideally for marathon training I would have gone hardcore through the winter, but really -- running outdoors in -30 degree weather is just an all around BAD idea, so I didn't.
It makes my job a little bit harder this year --- I have to recover last year's base as well as push through training for 2007. Though last year I ran the Toronto Half after just spent 2 weeks with Tonsilitis, including a brief hospital visit ----- I think I can manage to get back to decent base without issue.
So a brief background:
* I started running last March with Running Room's "Learn to Run" program ---- I liked the social aspect, and getting out and being one of those running people, so I kept doing it.
* Before finishing the LTR program I ran the Sporting Life 10k (the LTR program finishes with a 5k race --- I was eager), in a finishing time of 66 minutes.
* I moved on from LTR to a 10k clinic which I didn't finish because of scheduling issues, the same thing happened with the Half-Marathon clinic I tried to join in December.
* Last August I ran a 5k race in 33 minutes --- the heat was rediculous and having just spent the day at Canada's Wonderland I learned that eating Funnel Cake 40 minutes before a race is basically just an all around BAD idea.
* In October 2006 I ran the Toronto Half-Marathon. I was in poor health and poorly trained (having just spent 2 weeks incredibly ill) --- but I decided to suck it up and run anyways. I was originally trained to complete in 2 hours 20 minutes --- but ended up coming in with a 2:40:00 finishing time. The race distance taught me alot about mental hurdles -- as the uphill last 5k of that race was BY FAR the hardest part, I think it took me 40 minutes to run that 5k alone because I was on track for a 2:25 finish before the climb started.
So this year taking the lessons I learned last year I'm planning my training schedule for Marathon year.
My goal is the NYC Marathon in November --- I REALLY want to run NYC. But it also means taking my chances with the lottery, so we'll see what happens with that. *Fingers Crossed*. I'm also looking for another Half to do in late May/Early June. Ottawa is a distinct possibility, but we'll see.
My finishing Goal for the Marathon is between 4:15:00 and 4:30:00 --- I think this is pretty realistic in terms of my own speed and ability.
Otherwise -- For training I think I'll be closely following Hal Higdon's combination of Spring Training & Marathon Training. I need a light Spring schedule to get used to running again --- and I like his helpful little notes when you get into marathon training :P I'll probably tweak the programs a little as I get more into it, but for now that's my plan.
February 20 ---- I'm starting a little bit late this year. Ideally for marathon training I would have gone hardcore through the winter, but really -- running outdoors in -30 degree weather is just an all around BAD idea, so I didn't.
It makes my job a little bit harder this year --- I have to recover last year's base as well as push through training for 2007. Though last year I ran the Toronto Half after just spent 2 weeks with Tonsilitis, including a brief hospital visit ----- I think I can manage to get back to decent base without issue.
So a brief background:
* I started running last March with Running Room's "Learn to Run" program ---- I liked the social aspect, and getting out and being one of those running people, so I kept doing it.
* Before finishing the LTR program I ran the Sporting Life 10k (the LTR program finishes with a 5k race --- I was eager), in a finishing time of 66 minutes.
* I moved on from LTR to a 10k clinic which I didn't finish because of scheduling issues, the same thing happened with the Half-Marathon clinic I tried to join in December.
* Last August I ran a 5k race in 33 minutes --- the heat was rediculous and having just spent the day at Canada's Wonderland I learned that eating Funnel Cake 40 minutes before a race is basically just an all around BAD idea.
* In October 2006 I ran the Toronto Half-Marathon. I was in poor health and poorly trained (having just spent 2 weeks incredibly ill) --- but I decided to suck it up and run anyways. I was originally trained to complete in 2 hours 20 minutes --- but ended up coming in with a 2:40:00 finishing time. The race distance taught me alot about mental hurdles -- as the uphill last 5k of that race was BY FAR the hardest part, I think it took me 40 minutes to run that 5k alone because I was on track for a 2:25 finish before the climb started.
So this year taking the lessons I learned last year I'm planning my training schedule for Marathon year.
My goal is the NYC Marathon in November --- I REALLY want to run NYC. But it also means taking my chances with the lottery, so we'll see what happens with that. *Fingers Crossed*. I'm also looking for another Half to do in late May/Early June. Ottawa is a distinct possibility, but we'll see.
My finishing Goal for the Marathon is between 4:15:00 and 4:30:00 --- I think this is pretty realistic in terms of my own speed and ability.
Otherwise -- For training I think I'll be closely following Hal Higdon's combination of Spring Training & Marathon Training. I need a light Spring schedule to get used to running again --- and I like his helpful little notes when you get into marathon training :P I'll probably tweak the programs a little as I get more into it, but for now that's my plan.
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