Wednesday, August 9, 2017

MacPass Mile recap & Week 7 training

Running the MacPass Mile has been on my bucket for a few years now.  Unfortunately due to construction on the McDonald bridge, they haven't held the race for the past 2 years.  It's a free race that fills up quickly - it's capped to 200 participants per run -Women's, Men's, Boys and Girls, so I signed up as soon as I heard that it was opening up again.

The race starts on the Halifax side and cross the 1 mile bridge and finishes on the Dartmouth side.

We had a great time even thought it was pouring rain.

The incline of the bridge wasn't nearly as bad to run up as I had thought it would be.  Maybe my hill training really is paying off!

Overall training for the Valley Harvest Half-Marathon is going well.  I continue to be injury free and feel myself getting stronger (and a wee bit faster) with every run. Unfortunately I missed quite a few runs this week due to family obligations, but I'm not letting it get me down.

  • Mon - Rest day
  • Tues - 4k run
  • Wed - 4x400 Hill training
  • Thurs -rest day instead of 5k run
  • Fri -  Rest day
  • Sat - rest day instead of 4k run
  • Sun -1.6k run instead of 12k run
Total: 11.6k

60 day to go!

Wednesday, August 2, 2017

Week 6 - Half Marathon Training

As part of the running room half-marathon training this week, we started hill training.  The theory behind running up and down a hill is to build your strength and endurance, as well as to help mentally prepare you for the hills you'll encounter during your race.  Hill training was Wednesday night at 6:00 and it was 28C out.  Way too hot by my standards.  But we did it anyway.  The problem (in my mind) with the hill that the RR uses for training is that it's 1.5 km away - and all UPHILL to get there.  By the time I got to the hill, I was done! I ran up that hill all 3 times though, with only a few walk breaks along the way.  By the end of the program we will be running up the hill 9 times in a row.  I can't wait.........

I also changed my running plan from 4 and 1s to 5 and 1s this week with no major setbacks.  My pace is slightly slower as I work on the longer endurance, but I felt good after the runs, including the 10k on Sunday.  If I can handle 5 and 1s for the next week I'll work on bumping it up again, with the ultimate goal of getting to 10 and 1s before the race.
  • Mon - Boot Camp instead of rest day
  • Tues - 4k run
  • Wed - 3x400 Hill training
  • Thurs - Boot Camp instead of 5k run
  • Fri -  rest day
  • Sat - rest day instead of 4k run
  • Sun -10k run
Total: 19k

67 day to go!

Monday, July 24, 2017

Week 5 Half-Marathon training

This has been my best training week so far.  Not only do I feel myself getting stronger, I'm seeing an improvement in my pace. On Tuesday, I ran with the Running Room Clinic, and Ken, one of the instructors ran with me.  He has suggested that I go back to running 4 and 1s, as that seems to be where I find my best stride right now.  Over the next few weeks I'll work on increasing my running time.  Between the 4 and 1s and Ken's encouragement, I had my second fastest 5k time of the year, and it was a full 3 minutes faster than the last few 5k races that I've done.  I kept using the 4 and 1s for the rest of the week and continued to see gains in my time.

On Sunday my friend Teresa ran with me for my 10k long run. She normally runs at a faster pace than I do, but she stuck with me the whole time, which I really needed!  It started out cool and shady and flat, but around the 5k mark it became hot and sunny and hilly.  Having Teresa there helped me get through it all.  When I felt that I couldn't finish a 4 minute section, she would encourage me to just keep going.  When I couldn't make it up a part of the hill, she came beside me, held my hand and we got up it together.

Image result for running friends

While running can be a solitary sport, for me it is very much improved by the people I run with.
  • Mon - rest day
  • Tues - 5k run
  • Wed - Work dinner out instead of 4k run
  • Thurs - 5k run and Boot Camp instead of 4k run
  • Fri -  rest day
  • Sat - 3k run
  • Sun -10k run
Total: 23k - my most weekly distance so far

76 day to go!

Monday, July 17, 2017

Week 4 - 1/2 Marathon Training

This week was pretty much a right off.  Instead of running/exercising 5-6 times, I only got in 3. I had planned on missing one run on Tuesday as we were celebrating Liam's birthday.  What I hadn't counted on was not sleeping Tuesday night and feeling like crap all day Wednesday, so I skipped that run too.  I made up one of the runs on Thursday by doubling up by running in the morning and going to the gym in the evening. But then I had self-induced intestinal issues Friday and Saturday night that kept me from running Sat/Sun.  One day I will remember/accept that I am lactose intolerant and eat accordingly. Though to be fair, this was the worst reaction I have ever had.  I'm not too worried about losing this week of training as it's still early on and I have time to catch up.

  • Mon - Boot Camp instead of rest day
  • Tues - Birthday Celebration instead of 3k run
  • Wed - Not feeling well instead of 4k run
  • Thurs - 3k run and Boot Camp instead of 4k run
  • Fri -  rest day
  • Sat - Not feeling well instead of  4k run
  • Sun -Not feeling well instead of 9k run
Total: 3k - WAY down from last week

83 days to go.

Sunday, July 9, 2017

Week 3 - Half Marathon Training

This is the first week that I made it out to all 3 clinic runs at the Running Room.  The instructors are great and very encouraging.  I had reservations of joining a running group for the half-marathon training as I knew that my pace would be slower then everyone else's.  I may be the slowest, but everyone is so encouraging!  The instructors often double back to run with me after spending time with the faster runners up ahead. I'm picking up tips on stride, form and breathing and as a result my running has improved already, after just 3 weeks.
  • Mon - Boot Camp instead of rest day
  • Tues - 3k run
  • Wed - 4k run
  • Thurs - Boot Camp instead of 4k run
  • Fri -  rest day
  • Sat - rest day instead of 4k
  • Sun - 9k run
Total distance - 18k.

91 days to go

Monday, July 3, 2017

Week 2 - Half Training

It's only week 2 of training and I've already missed a run. But since I am adding a boot camp each week on a rest day, I figure it will all work out in the end.

  • Mon - Boot Camp instead of rest day
  • Tues - 4k run
  • Wed - rest day instead of 3k run
  • Thurs - Boot Camp instead of 4k run
  • Fri -  rest day
  • Sat - 10k race instead of 3k
  • Sun - 5k race instead of 7k run
Total distance - 19km, slightly down from last week.

The added bonus of running so often, is that I get to do some of the virtual races that I've signed up for, like the "Global Running Day 5k" that Jody and I did together yesterday.

Saturday, July 1, 2017

Epic Canada 10k

Today I ran a 10k race for Canada's 150th birthday.  And this one went really well....other than the rain.  So. Much. Rain!

I loved that this race was close, just over in Dartmouth, so even though it started at 8:00, I didn't have to get up hideously early in order to get there. I met up with some friends and we had time to hang out before the start.  Luckily it wasn't raining then, just cool and overcast - perfect running weather as far as I'm concerned.

The first 2k started off flat or slightly downhill.  KM 3 was uphill and after that there were some small rolling hills, but nothing to steep. This course was a combination of road and crushed gravel trail though Shubie park.

The rain started off with  light mist, which was actually nice and refreshing.  By KM 5 though it had changed to torrential downpour. I had water dripping off everywhere and I don't think my shoes will dry out till next week.  I had dyed my hair red for the run, and ended the day with a pink hat and dye dripping down the side of my face, which luckily you could only see up close.

I finished with a chip time of 01:49:47 a full 47 seconds faster than I ran at the Bluenose.  The best part was that I felt great!  I ran more than I walked and I didn't have an asthma attack at the finish line!  It was nice to finish a race and not end up in the first aid tent.  This was also the first time I tried Gu, a running fuel, half way through the race.  It not only tasted great - like a thick caramel sauce - I really felt that it perked me up and gave me a boost for the second half of the race.