It has been a while and the countdown is now at 39 days until Boston, everything seems to be happening so fast and I am now starting to feel the pressure, but trying to keep it under control.
Sunday was another 32k run, my last 32k run, as I will be racing a 30k race in Hamilton in a couple of weeks, well maybe racing we will see how I'm feeling that day. I ran 5k before meeting up with the guys who were planning on running 26-29k that day, it ended up being closer to 29k so I ended up going 34k. It was a great day for a run, nice and sunny and some of them even had shorts on, not me yet. We did the same loops as last week and I felt much better running this day then the last time I ran my 32k, so things are going well it seems.
Tuesday I attempted to run in Richmond because the days are getting warmer and I see a lot more sunlight at the end of the day. However, after running my first of three 4k tempos it got pretty dark and the street I was running on didn't have much lighting so I chose to run the other two on the treadmill. It was so hard to run tempo on a treadmill and I kept thinking I was going to fall off the end, so I'm going to have to find another way to get these runs done. I did run my 3x 4k at a 4:40 pace for a total of 13.8k
Wednesday, another awesome day for running, I had a 15k run on my schedule which I ran at a 5:05 pace. I just had to keep an eye out for all the potholes on the roads but other than that another warmish day.
Thursday I did my 2.8k warm up then went on to the speed portion of 5x 1600m at a 4:10 pace and the 4x 400m at a 4:05 pace for a total of 14.27k. My right calf was feeling really tight during and after that work out. I couldn't walk much the next day so I skipped my easy Friday run and did a lot of stretching and heating hoping I could still run my hills on Saturday.
Saturday I went out to a new area to run my hills, I wasn't sure how it would go because of all the pain I had the day before so my plan was to just do what I could and not push myself too hard (yeah right). I felt fine in the morning so I was optimistic it would go well. I did end up running all 7 of the hills I needed to do, this hill was a longer and steeper one than the ones I had ran previously. The first 2 times going up the hill was really hard but once I got those done it didn't seem so bad. The weather was not as nice as I was hoping, there was no sun, a lot of overcast clouds and the wind was so strong that at times I felt I was going the wrong way, but I pushed on and got it done. It feels so much more rewarding when I finish some of my harder runs. I ran a total of 13.5k which included my warm up and cool down, and I followed up with a lot of stretching. I do not want to get injured now with all the work I've put into my training.
My total for the week is 90.75k
Saturday, March 13, 2010
Sunday, March 7, 2010
March 2-6
Tuesday I got a bit of a break from my training I didn't have quite as much distance to do. I ran 13.2k by running a 2k warm up at the dome followed by 3x 3k tempo that I was able to maintain at a 4:40 pace and then another 2k for my cool down. It felt pretty good this night and I always enjoy the coffee we have afterwards even though I do get home late.
Wednesday I had a much harder night, somehow I was going to run 19k at a moderate pace (which I learned is in-between tempo and race pace). I ended up running about 4k with the kids in the stroller before heading to the RR to run the other 15k. I am so thankful that the days are getting longer and even though I don't start running until 6pm it is still somewhat light out. I ended the night with 19.1k at a 4:50 pace. I felt good during the run and afterwards but I am starting to feel a bit more tired from running 6 days a week and not spending as much time with my bed.
Thursday = Speedday. It was finally a nice and clear day to do my speed workout. I started as usual running 2.7k as my warm up then began my 4x 1600m repeats at a 4:10 pace with 2 min rests in-between each then 4x 800m at a 4:05 pace followed by a 1.8k cool down and some yummy treats for a total of 14.36k
Friday I didn't really feel up to running so I took the night off.
Saturday I ran a 7.5k route around Richmond before heading out for the day, it was such a nice day for a run and I'm so glad to see the sun shining again. Spring must certainly be on it's way!
My total for the week is 83.43k
Wednesday I had a much harder night, somehow I was going to run 19k at a moderate pace (which I learned is in-between tempo and race pace). I ended up running about 4k with the kids in the stroller before heading to the RR to run the other 15k. I am so thankful that the days are getting longer and even though I don't start running until 6pm it is still somewhat light out. I ended the night with 19.1k at a 4:50 pace. I felt good during the run and afterwards but I am starting to feel a bit more tired from running 6 days a week and not spending as much time with my bed.
Thursday = Speedday. It was finally a nice and clear day to do my speed workout. I started as usual running 2.7k as my warm up then began my 4x 1600m repeats at a 4:10 pace with 2 min rests in-between each then 4x 800m at a 4:05 pace followed by a 1.8k cool down and some yummy treats for a total of 14.36k
Friday I didn't really feel up to running so I took the night off.
Saturday I ran a 7.5k route around Richmond before heading out for the day, it was such a nice day for a run and I'm so glad to see the sun shining again. Spring must certainly be on it's way!
My total for the week is 83.43k
Sunday, February 28, 2010
Feb 28
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
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
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
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