Sunday.....another long run today. It was so nice and warm today I brought my vest along with me for the run, but in the end chose a jacket, it was still a bit damp. I met the guys as we were all doing the same distance this week 29k. We started with a 14.6k loop which was slow at first because there was quite a bit of ice on the sidewalks, by the time we started our 2nd loop of 14.6k the ice had melted and it was a lot easier to run it. The weather was so nice (0 degrees and going up to 2 degrees) and it really started to feel like Spring was finally coming. I finished my 29.3k run in 2:46:44 averaging a 5:42 pace. I felt really good at the end and not too much discomfort in the knees.
Now I am home relaxing and getting ready to watch Canada beat those Americans at our game, for GOLD!
My total distance for February ended up being 333.19k
Sunday, February 28, 2010
Saturday, February 27, 2010
Week of Feb 23-27
Tuesday at the dome I ran a 2k warm up then 3x 4k tempo intervals at a 4:40 pace and just ended it there for a total of 14.1k
Wednesday I ran 3k on my own then joined the guys for another 14k for a total of 17.1k at a 5:05 pace. It was a pretty wet night and I found myself stepping in many puddles, I was really glad to have brought an extra pair of socks and shoes for after. Although it didn't help my toes much, I am now the proud owner of a blood blister on the bottom of my littlest toe. Also I was informed on how fast I should be doing my Wednesday runs and I am apparently slower than I should be so I am going to try and pick it up for next week.
Thursday night was definitely not how I expected it to go. It is a speed night but with all the snow on the ground and the ice pellets in the face it made it quite difficult to keep my pace where it should have been. I ended up doing 2.7k warm up, then 3x 1600m at a 4:40 pace, 2x 1200m at a 4:40 pace, 2x 800m at a 4:40 pace and 2x 400m at a 4:35 pace then a 1.8k cool down for a total of 14.1k
Friday I ran a nice relaxed 7k run on the treadmill to allow my other very wet shoes to dry out a bit more.
Saturday (today) I ran my 2.4k warm up to the hills and then did 5x hills at a 4:45 pace followed by a 2.5k cool down for a total of 10k. The puddles and slush were still out on the sidewalks and there were so many cars out this morning it made it hard to keep an average pace for the whole hill. I also usually leave my waterbelt at the bottom of the hill so when I finish my up and down I can have a little break and some water. After the second hill it disappeared, I looked around for it and couldn't find it so I figured that when I was going up the hill someone swiped it. I was hoping that maybe while I went up again it might come back to me. It will be missed.
My total for the week is 83.41k
Wednesday I ran 3k on my own then joined the guys for another 14k for a total of 17.1k at a 5:05 pace. It was a pretty wet night and I found myself stepping in many puddles, I was really glad to have brought an extra pair of socks and shoes for after. Although it didn't help my toes much, I am now the proud owner of a blood blister on the bottom of my littlest toe. Also I was informed on how fast I should be doing my Wednesday runs and I am apparently slower than I should be so I am going to try and pick it up for next week.
Thursday night was definitely not how I expected it to go. It is a speed night but with all the snow on the ground and the ice pellets in the face it made it quite difficult to keep my pace where it should have been. I ended up doing 2.7k warm up, then 3x 1600m at a 4:40 pace, 2x 1200m at a 4:40 pace, 2x 800m at a 4:40 pace and 2x 400m at a 4:35 pace then a 1.8k cool down for a total of 14.1k
Friday I ran a nice relaxed 7k run on the treadmill to allow my other very wet shoes to dry out a bit more.
Saturday (today) I ran my 2.4k warm up to the hills and then did 5x hills at a 4:45 pace followed by a 2.5k cool down for a total of 10k. The puddles and slush were still out on the sidewalks and there were so many cars out this morning it made it hard to keep an average pace for the whole hill. I also usually leave my waterbelt at the bottom of the hill so when I finish my up and down I can have a little break and some water. After the second hill it disappeared, I looked around for it and couldn't find it so I figured that when I was going up the hill someone swiped it. I was hoping that maybe while I went up again it might come back to me. It will be missed.
My total for the week is 83.41k
Update
The Winterman race had a few flaws with the timing chips and so a few adjustments were made, so my final standings are as follows now:
1:39:45 final time PB
27th overall
3rd out of 113 women (Bronze)
1st out of 17 women 30-34
My prize for this race is now being sent out to me through the mail. Very exciting!
1:39:45 final time PB
27th overall
3rd out of 113 women (Bronze)
1st out of 17 women 30-34
My prize for this race is now being sent out to me through the mail. Very exciting!
Sunday, February 21, 2010
Winterman 2010
Today was the 2nd annual Winterman race. Last year I did a 10k relay with 3 other people, this year I wanted to do a Half Marathon on my own. Leading up to the race day I was watching the weather and when they said that it would be -1 and no snow I was so happy, so when I woke up this morning and looked out the window I was not too pleased to see the snow falling. I was feeling good but a little nervous for this race, not sure why. My plan for this race was to race it but if I wasn't feeling it I wouldn't be disappointed with the results. It was cold and windy and snowy, all the things you don't want to see on race day.The course was definitely a hilly route, I don't think we ever ran on any flat part for the whole course. It was a series of 5k loops up and down hills plus an extra loop of 1.1k. My main goal for this race was to get a negative split, it wasn't too hard since all the racers started at the same time so I had no choice but to go slow for the first km trying to get through the crowds of people. Then I got into my rhythm and kept on a decent pace for the run I found it rewarding to pass people on the uphill.
My stats for the race are as follows:
1:39:45 finishing time (4:44 pace) Another PB for me too
28 out of 253 competitors
4 out of 113 women
2 out of 17 women (30-34 years)
Saturday, February 20, 2010
Week of Feb 16-19
Tuesday I had a hard workout at the dome which consisted of a 2k warm up, then 3x 3k tempo intervals at a 4:45 pace, then a 2k cool down for a total of 14.1k (I like the .1).
Wednesday was supposed to be an easy run but I was really not feeling too good that day. I was supposed to run 15k which shouldn't have been so hard for me but something was off and my body was telling me so. I somehow managed to do 14.5k at a 5:12 pace, (.5 off my distance but my body was done at 13k).
Thursday aka "fun night", I got an email saying we were to do 12x 800m sprint repeats so I was definitely not looking forward to it. When I got there I was told to do half the workout (which I did at a 4:15 pace) since I was signed up for a half marathon race on the weekend, it certainly made my day. My total distance was 9.5k which included my warm up and cool down.
Friday was a recovery run which I wanted to relax while doing it to make sure I was ok for the race on Sunday. I ran on the treadmill, not my most favourite way to run, but at least I still got it done. I ran 7k at a 5:45 pace.
My total for this week is 77.9k
Wednesday was supposed to be an easy run but I was really not feeling too good that day. I was supposed to run 15k which shouldn't have been so hard for me but something was off and my body was telling me so. I somehow managed to do 14.5k at a 5:12 pace, (.5 off my distance but my body was done at 13k).
Thursday aka "fun night", I got an email saying we were to do 12x 800m sprint repeats so I was definitely not looking forward to it. When I got there I was told to do half the workout (which I did at a 4:15 pace) since I was signed up for a half marathon race on the weekend, it certainly made my day. My total distance was 9.5k which included my warm up and cool down.
Friday was a recovery run which I wanted to relax while doing it to make sure I was ok for the race on Sunday. I ran on the treadmill, not my most favourite way to run, but at least I still got it done. I ran 7k at a 5:45 pace.
My total for this week is 77.9k
Sunday, February 14, 2010
Feb 14
32K!!!! Already? I can't believe I'm at this distance already. This is the highest distance I'll be doing during my training although I do have to do it again plus a 30k race next month. I arrived at the RR early to get 8k in before meeting up with everyone else, they were doing 24k so I had to make up an extra few. It was another very windy day and so we decided to do 2 12k loops again, unfortunately, I stopped my Garmin at one of the traffic lights and forgot to turn it back on. I didn't notice it until about 3k later, I was not very happy with that. I had a hard second loop of the 12k as my knee was started to give me some discomfort, not sure if it was from the distance or the greasy roads to run on. I did do the 32k even though my Garmin says otherwise and I am glad it is over with......for now. I will be doing a lot of stretching as my knee is still hurting and I'm finding it hard to go from sitting to standing and stairs are not my friend right now either. I will have Monday off and maybe that will help before the next big week I have lined up.
Saturday, February 13, 2010
Week of Feb 9-13
Here is another weekly blog of my training this past week.
Tuesday, another dome night, I started with a 2k warm up then on to the fun stuff. I did 3x 2k tempo repeats at a 4:30 pace with about 1 minute rest in between each one, then I did a nice 2k cool down.
Wednesday I had 18k on my schedule so I tried to run 4k before run club with the kids in the stroller, not an easy thing to do especially when they have their snowsuits on, so I ended up doing 3.5k, followed by a 14k hilly route with the guys from the RR. It was a nice night for the run but a lot of ice on the paths plus not much lighting made it a little more of a cautious run at times. It felt awesome running up the hills and then down right away. I finished the night with 18.1k at a 5:10 pace.
Thursday was another speed night, the hardest one yet and I don't think they'll get much easier as we keep going. I did my 2.8k warm up then 5x 1600m speed at 4:10 pace and 4x 400m speed at 3:55 pace, then 1.8k cool down for a total of 14.3k. Some how the 400m speeds seem much harder to do then the 1600m ones.
Friday I watched the Olympic Opening Ceremonies.
Saturday I did a 2.3k warm up then 5x hill repeats at a 5:00 pace and a 2.5k cool down for a total of 10k.
My total for this week is 80.7k
Tuesday, another dome night, I started with a 2k warm up then on to the fun stuff. I did 3x 2k tempo repeats at a 4:30 pace with about 1 minute rest in between each one, then I did a nice 2k cool down.
Wednesday I had 18k on my schedule so I tried to run 4k before run club with the kids in the stroller, not an easy thing to do especially when they have their snowsuits on, so I ended up doing 3.5k, followed by a 14k hilly route with the guys from the RR. It was a nice night for the run but a lot of ice on the paths plus not much lighting made it a little more of a cautious run at times. It felt awesome running up the hills and then down right away. I finished the night with 18.1k at a 5:10 pace.
Thursday was another speed night, the hardest one yet and I don't think they'll get much easier as we keep going. I did my 2.8k warm up then 5x 1600m speed at 4:10 pace and 4x 400m speed at 3:55 pace, then 1.8k cool down for a total of 14.3k. Some how the 400m speeds seem much harder to do then the 1600m ones.
Friday I watched the Olympic Opening Ceremonies.
Saturday I did a 2.3k warm up then 5x hill repeats at a 5:00 pace and a 2.5k cool down for a total of 10k.
My total for this week is 80.7k
Sunday, February 7, 2010
Feb 7
This has been one of my longest runs in a while so I was not sure how I would feel after it. I started by doing 4k on my own as my companions were running 24k total and so I tacked on at the beginning so I would have 28k in the end. I didn't want to see them finish and then have to run more. We ended up doing two 12k loops so we could fuel up at the store if we needed to, it was a tough run as we had to start out each loop in a huge wind but it was nice to get it done and have an easier run at the end of it. Surprisingly I felt fine, not too much discomfort at least nothing that a little stretching couldn't help, but overall a good day for a run.
Saturday, February 6, 2010
Week of Feb 2-6
It has been another long week of work even though I only worked 4 days this week, but at least my routine is back to normal, well almost. My running routine is still on pace with what I am supposed to be doing.
Tuesday I headed to the dome again to do my tempo repeats, it was definitely a tough run this time, I started with a 2k warm up followed by 2x 5k tempo pace (4:45) and then a 2.5k cool down. A total of 14.5k for the night. It was a tough workout but it always feels good when you're done.
Wednesday was a slower steady run, it was nice and mild out so it made it for a nice night for a run. I did a 15.3k run and I was able to slow it down even more than the week before for an average pace of 5:07. As soon as I finished my run a huge snow squall came by and you can't believe how happy I was to have finished.
Thursday I had another clinic night with K2J, on the schedule for tonight was 3-4x 1600m, 2x 800m and 4x 400m. So I started with a 2.7k warm up, then began my 1600m at a 4:20 pace, I figured 3 was good enough for me so then I began my 2x 800 at a 4:10 pace, but when I finished my first one I was told that I should have done 4 of the 1600m instead of 3 so I had to make it up by running an extra 800m sprint. Oops. Then I did my 4x 400m at a 4:00 pace, followed by a little 1.8k cool down for a total of 13.4k
I skipped my Friday run and went to see Blind Side (great movie). I kind of needed a break since I had a bit of a fall on Thursday and didn't really feel up to it. No big injuries from the fall just a scraped up hand and I think some bruising near my ribs.
Saturday is supposed to be my hills day but because of the fall I didn't want to push it too hard as my ribs and abs were still pretty sore. So instead I met up with the guys and ran at the dome a nice 8.6k at a 6:00 pace, it felt fine until the last couple of laps so I ended it there.
My total for this week is 71.8k
Tuesday I headed to the dome again to do my tempo repeats, it was definitely a tough run this time, I started with a 2k warm up followed by 2x 5k tempo pace (4:45) and then a 2.5k cool down. A total of 14.5k for the night. It was a tough workout but it always feels good when you're done.
Wednesday was a slower steady run, it was nice and mild out so it made it for a nice night for a run. I did a 15.3k run and I was able to slow it down even more than the week before for an average pace of 5:07. As soon as I finished my run a huge snow squall came by and you can't believe how happy I was to have finished.
Thursday I had another clinic night with K2J, on the schedule for tonight was 3-4x 1600m, 2x 800m and 4x 400m. So I started with a 2.7k warm up, then began my 1600m at a 4:20 pace, I figured 3 was good enough for me so then I began my 2x 800 at a 4:10 pace, but when I finished my first one I was told that I should have done 4 of the 1600m instead of 3 so I had to make it up by running an extra 800m sprint. Oops. Then I did my 4x 400m at a 4:00 pace, followed by a little 1.8k cool down for a total of 13.4k
I skipped my Friday run and went to see Blind Side (great movie). I kind of needed a break since I had a bit of a fall on Thursday and didn't really feel up to it. No big injuries from the fall just a scraped up hand and I think some bruising near my ribs.
Saturday is supposed to be my hills day but because of the fall I didn't want to push it too hard as my ribs and abs were still pretty sore. So instead I met up with the guys and ran at the dome a nice 8.6k at a 6:00 pace, it felt fine until the last couple of laps so I ended it there.
My total for this week is 71.8k
Monday, February 1, 2010
Feb 1st
Today is my off day from running, but I didn't run my 7-9k on Friday because of the windchill and I have been feeling a little guilty for missing it that I decided to run it today. I actually wasn't even going to run it today either but when I saw a post on facebook saying that some of the gang went out to run their 10k I figured I better do mine too, gotta keep up with them. No competitiveness or anything.
I decided to run on the treadmill, one of the places I hate the most to run, mainly because it is in miles and I never know what pace I should be at. I did figure out how to change it to kms but I still had the pace issue. It felt like I was going at a good pace but it turns out it is the slowest I have run, so I don't know what to make of it. Well I guess I got the run in so I should be happy for that no matter how fast or slow I went. I did my 10k at a 6:30 pace (according to the treadmill).
I decided to run on the treadmill, one of the places I hate the most to run, mainly because it is in miles and I never know what pace I should be at. I did figure out how to change it to kms but I still had the pace issue. It felt like I was going at a good pace but it turns out it is the slowest I have run, so I don't know what to make of it. Well I guess I got the run in so I should be happy for that no matter how fast or slow I went. I did my 10k at a 6:30 pace (according to the treadmill).
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