Ok, it's official, I've really got to figure out the art of the evening run. Our sitter was sick today, so I stayed home with Elle in the morning. We went for a nice 3K walk, it was a wonderful morning. I admit staying at home messed up my entire routine, when it came to eating, coffee, etc. At noon I got pulled away from hanging out with Elle and went to work. When I finally got home and was about to go for my run tonight, I remembered how little I had actually eaten. Undaunted, I went out for my 7K tempo. Overall I'm happy with the run, although it was a bit too dark along the trail for the last 3K, so I was watching my footing more than my pace.
I warmed up with a 5:17 and then finished my run with: 3:53, 4:01, 3:59, 4:01, 4:01, 4:09, 4:08 and 4:03.
Thursday, March 30, 2006
Wednesday, March 29, 2006
Speed night
I just got back from my speedwork out, oh, how I loathe my speedworkouts. This week was my foray into 4x800s. I had a late lunch/early dinner at the office and I was hoping it was far enough away from my run so it would be properly digested. (This is what we writer types refer to as foreshadowing.)
Like last week, it was getting too dark to head to a track so instead I went to the trail near my place. Running on a trail was fine, except there was one house that decided to burn some branches, so I had to run through a thick plume of smoke four times. That didn't do a lot for my lungs.
I digress. Anyway, I was hoping to finish all my splits in 2:57. I warmed up for about 2K and then knocked off both of the first two repeats in 2:38. The third repeat was when the rice and chickpeas started to resurface, it was gutted out in three minutes. I really struggled on that split. I tried to pull everything together on the last split and finished the final 800 in 2:53. I had an easy jog back to my house, you know it was a tough workout when even your heart rate monitor strap feels about eight sizes too small.
Well at least it's done now. Tomorrow it's a tempo run.
Like last week, it was getting too dark to head to a track so instead I went to the trail near my place. Running on a trail was fine, except there was one house that decided to burn some branches, so I had to run through a thick plume of smoke four times. That didn't do a lot for my lungs.
I digress. Anyway, I was hoping to finish all my splits in 2:57. I warmed up for about 2K and then knocked off both of the first two repeats in 2:38. The third repeat was when the rice and chickpeas started to resurface, it was gutted out in three minutes. I really struggled on that split. I tried to pull everything together on the last split and finished the final 800 in 2:53. I had an easy jog back to my house, you know it was a tough workout when even your heart rate monitor strap feels about eight sizes too small.
Well at least it's done now. Tomorrow it's a tempo run.
Sunday, March 26, 2006
100th post
I've hit the century mark in terms of posts on my running blog. Wow, that clearly illustrates how much I need a life. Alas I shouldn't digress too far into how much time I spend updating for my faithful blog readers ... I see the site tracker, you all should post more!
This is actually a make-up post. I didn't have time to post about my Saturday run. It was my first run with my new Asics 2110s and wow are they amazing. Not just, "Hey these kicks are pretty cool." But, they reminded me of how great running can be when you have the right equipment. My shins and lower leg muscles were still pretty sore from all my running with the old shoes, but my feet felt like I had them strapped to pillows.
I did a 10K "LSD". I'm having a tough time getting my head around the shorter training distances for half-marathons considering I'm generally training for marathons. That probably sounds really silly to complain about "short" training runs, but it has been quite an adjustment. Although my wife loves the fact I'm not leaving for three hours at a time anymore.
I set Veep to keep me to a 4:20 min/km pace but I cheated a bit. I brought it in at an ave. 4:15. The satellites were wonky on Saturday; I did a 4:10 and a 4:31 back-to-back splits and I swear my pace didn't change. The trail was great, nice and firm, not too muddy. When I was heading down the back stretch on the way home, I passed a girl with a UNB Cross Country uniform on. I was feeling pretty good, but then I saw the 4:31 split. I was gobsmacked. The only answer has to be faulty GPS or else, I was enjoying the new sneakers a bit too much.
In the end, I was happy every K was on target or under, except for the bizarre one. Brought the last K home in 3:58, just to see how the shoes finished a run. My K splits were: 4:16, 4:18, 4:19, 4:06, 4:16, 4:09, 4:21, 4:10, 4:31 and 3:58.
This is actually a make-up post. I didn't have time to post about my Saturday run. It was my first run with my new Asics 2110s and wow are they amazing. Not just, "Hey these kicks are pretty cool." But, they reminded me of how great running can be when you have the right equipment. My shins and lower leg muscles were still pretty sore from all my running with the old shoes, but my feet felt like I had them strapped to pillows.
I did a 10K "LSD". I'm having a tough time getting my head around the shorter training distances for half-marathons considering I'm generally training for marathons. That probably sounds really silly to complain about "short" training runs, but it has been quite an adjustment. Although my wife loves the fact I'm not leaving for three hours at a time anymore.
I set Veep to keep me to a 4:20 min/km pace but I cheated a bit. I brought it in at an ave. 4:15. The satellites were wonky on Saturday; I did a 4:10 and a 4:31 back-to-back splits and I swear my pace didn't change. The trail was great, nice and firm, not too muddy. When I was heading down the back stretch on the way home, I passed a girl with a UNB Cross Country uniform on. I was feeling pretty good, but then I saw the 4:31 split. I was gobsmacked. The only answer has to be faulty GPS or else, I was enjoying the new sneakers a bit too much.
In the end, I was happy every K was on target or under, except for the bizarre one. Brought the last K home in 3:58, just to see how the shoes finished a run. My K splits were: 4:16, 4:18, 4:19, 4:06, 4:16, 4:09, 4:21, 4:10, 4:31 and 3:58.
Sunday run with the group
(Click on the map to enlarge)
Just got back from my Sunday run with the RR. Don't have a lot of time to post right now, but overall it was a great run. Everyone is looking stronger by the day. We all finished between 51 and 55 minutes, which is amazing considering some have never run 8K before. The best part of Sunday runs is how I get to run with everyone.
Anyway, have a cat and a dog sleeping on me, baby upstairs sleeping and have to get ready for Elle's swimming lessons.
Thursday, March 23, 2006
Tempo Training
Tonight is my traditional tempo night, according to my nifty new half-marathon training program. I didn't attack it like most tempo runs, for a variety of reasons: my speedwork last night took a toll on my legs, I got out late and my eating schedule was messed up. The excuses aside, I got out for a 5K tempo run, which included a 1K warmup, 0.5k cooldown and 5K tempo. I understand hills can build character, but I really think I have enough character right now and I wish I could have some flat surfaces to do my tempo runs on. I could care less about hills on my steady runs, but hills in tempos really hurt. My splits were 4:44, 3:59, 3:59, 4:11 (hill), 3:59, 4:04 and 2:53.
Wednesday, March 22, 2006
Speedy Wednesday
I like running long. I have no problem running hills. I can do trails, road or just about any surface. I'll run a 5K, 10K, half-marathon or marathon. I can do all of that without much pressure. So why does speedwork still intimidate me?
I just got back from my first speed workout in a long time. My half-marathon training schedule officially starts this week, thus today was 4x400m with a warm-up and cooldown. Those regular visitors to my blog may remember it was during my speed sessions before Royal Victoria that ended up aggravating my hamstring. To say I'm a little tentative this time around, well, that would be an understatement.
My half-marathon training program is supposed to be three days of intense training a week, with two alternate days. It was supposed to begin yesterday but I badly needed a rest day after four straight days of running. By the time I was able to get out of the house tonight, it was too dark and too late to get to a trail or track, so I did it on a fairly flat part of my subdivision. I also didn't realize it started raining. Argh.
I finished the workout, but it was not pretty. I really struggled. The training program called for a two-minute rest between intervals, but I thought that was way too easy, so cut it to one minute. Perhaps that was a mistake. A few times I felt like my stomach was doing flip-flops. And my form was disastrous near the end.
Anyway, my 400m splits were where I needed them for the first speed workout: 80 seconds, 77 seconds, 82 seconds and 80 seconds. I'm sure this will get easier in the next 10 weeks.
I just got back from my first speed workout in a long time. My half-marathon training schedule officially starts this week, thus today was 4x400m with a warm-up and cooldown. Those regular visitors to my blog may remember it was during my speed sessions before Royal Victoria that ended up aggravating my hamstring. To say I'm a little tentative this time around, well, that would be an understatement.
My half-marathon training program is supposed to be three days of intense training a week, with two alternate days. It was supposed to begin yesterday but I badly needed a rest day after four straight days of running. By the time I was able to get out of the house tonight, it was too dark and too late to get to a trail or track, so I did it on a fairly flat part of my subdivision. I also didn't realize it started raining. Argh.
I finished the workout, but it was not pretty. I really struggled. The training program called for a two-minute rest between intervals, but I thought that was way too easy, so cut it to one minute. Perhaps that was a mistake. A few times I felt like my stomach was doing flip-flops. And my form was disastrous near the end.
Anyway, my 400m splits were where I needed them for the first speed workout: 80 seconds, 77 seconds, 82 seconds and 80 seconds. I'm sure this will get easier in the next 10 weeks.
Tuesday, March 21, 2006
Back to Monday
A day late, but I figure, heck it’s my blog, who is going to criticize me for posting a Monday run report on Tuesday?
Monday was incredibly hectic. I had to race down to Saint John to cover the PUB hearings and then turn around and file before the RR clinic. To put my time constraints in proper context, I was transcribing interviews in the car as CAG drove. I finished just in time to make it to the clinic on time. I thought the session went well, I always enjoy talking about training programs and goal setting. We had several new members show up, I’m really excited about this clinic.
We went out on a 4K run, which took us from City Hall across the train bridge and back. The wind was picking up as we ran to the bridge, but it really started to gust as we trekked back. I’m really impressed by the progress several of the participants are showing and it is only week two. Very cool. We finished in 25 minutes and change.
As per my new Monday night ritual, once I was finished at the clinic I ran home. My legs were pretty tired considering all the running I had done in the last four days. I started the run slowly, leaving the downtown core, stopping at my office to pick up my keys and then home. Running on Monday nights means I have to run on the road because the trails are too dark along the river. I don’t mind that, however, some parts of the Lincoln Road are dicey. As I made my way home, I found myself picking up the pace a bit, perhaps to get home faster I’m not sure. I finished the 9K in 39:16 with splits of 5:12, 4:26, 4:23, 4:13, 4:20, 4:16, 4:21, 4:21 and 3:42.
Monday was incredibly hectic. I had to race down to Saint John to cover the PUB hearings and then turn around and file before the RR clinic. To put my time constraints in proper context, I was transcribing interviews in the car as CAG drove. I finished just in time to make it to the clinic on time. I thought the session went well, I always enjoy talking about training programs and goal setting. We had several new members show up, I’m really excited about this clinic.
We went out on a 4K run, which took us from City Hall across the train bridge and back. The wind was picking up as we ran to the bridge, but it really started to gust as we trekked back. I’m really impressed by the progress several of the participants are showing and it is only week two. Very cool. We finished in 25 minutes and change.
As per my new Monday night ritual, once I was finished at the clinic I ran home. My legs were pretty tired considering all the running I had done in the last four days. I started the run slowly, leaving the downtown core, stopping at my office to pick up my keys and then home. Running on Monday nights means I have to run on the road because the trails are too dark along the river. I don’t mind that, however, some parts of the Lincoln Road are dicey. As I made my way home, I found myself picking up the pace a bit, perhaps to get home faster I’m not sure. I finished the 9K in 39:16 with splits of 5:12, 4:26, 4:23, 4:13, 4:20, 4:16, 4:21, 4:21 and 3:42.
10K Clinic schedule update
Along the left column of the blog, I've posted the 10K clinic training schedule for the next month. I've tried to juggle our Monday night clinic, which is supposed to be a rest day. The other challenge I had was when the hill repeats start. The RR does hill repeats on Wednesdays, so I kept with that. What had to be worked around is on normal programs, there is a steady run on Tuesday (a rest day in this new schedule), hills on Wednesday and a steady run on Thursday. Now we will do hills, steady run and steady run. This shouldn't be a big deal.
I hope this is a solid compromise.
I hope this is a solid compromise.
You know you're a runner when...
This is a funny little yarn I tracked down on the web.
Travel
You Know You're A Runner...
when the drive to the race is longer than the race itself
when you say "There's only a half-marathon (10k, 5k, etc)
when you run to your gate at the airport even though you aren't late and you aren't wearing running shoes
when you pack a separate bag for your running clothes
when your idea of sightseeing involves visiting the local running store and finding the best place for hill repeats and long runs
when you get off an 18 hour flight and go for your long run because a) you need to stretch your legs, b) you want to see the city/country, and c) you have a scheduled run
when you realize that all the traveling you did in the last year revolved around races
you avoid travelling to places where you won't be able to run
Nutrition
You Know You're A Runner...
when all your friends think you eat too healthy
when you not only eat gels, but you know the best flavors for every brand
when you consider pasta to be a food group
when the sports drinks are in front of the soda, beer, and juice in your fridge
when you drink your least favorite kind of sports drink because you know it is what they will be handing out at waterstops for your next race and you want your body to be accustomed to it
when pasta is the only food you'll eat two nights before a race
Family and Friends
when you've run, showered, and eaten breakfast (twice) before your family/roommates even wake up
your friends no longer look at you like your nuts, because they know it for sure
when you forget birthdays and anniversaries, even major holidays, but never the date of your next race
when you have to make a real effort to remember to talk to your (non-running)family and friends about something other than running
when your boss tells you to go run because your having a bad day at work
when your family plans vacations based on where your next marathon will be
when people stop asking you if you are going to run today, but rather ask you when
when your friends by sports drinks for their party so you'll have something to drink, since they know you have a run/race the next day
when your friends know that if you don't answer your phone, you're probably running
when you pass on going out with your friends on Friday night because you have to get up early and run
when you no longer have to explain to your friends why cotton isn't the best choice for running attire
when you come back after a 1 hour run and your spouse says 'That was fast.
when your friends think they need to practice more before they can run with you
when your spouse begs you to go for a run because you are in a bad mood
Injuries
You know you're a runner...
when you have a favorite ice pack
when you brag about losing toenails
when you go through a box of Band-Aids without getting a single cut
when there are permanent blood stains on your T-shirts where your nipples were rubbed raw
when it hurts worse to take a shower than it does to keep running
Clothes
You know you're a runner...
when every T-shirt you own has a race name and sponsors listed on it
when your socks come in two categories: run! ning socks and others
when you have tons of race shirts but can't find a work shirt for the life of you
when you balk at the cost of everyday shoes and then spend $75 - $100 on a pair of running shoes that will only last 3 months and think you're getting a fabulous deal
when you think a black Timex Ironman watch goes with black tie dress
when you spend $12 on socks that help you avoid blisters
when you have to explain to everyone why you can't run in the T-shirts you get at races
You Know You're A Runner...
when the drive to the race is longer than the race itself
when you say "There's only a half-marathon (10k, 5k, etc)
when you run to your gate at the airport even though you aren't late and you aren't wearing running shoes
when you pack a separate bag for your running clothes
when your idea of sightseeing involves visiting the local running store and finding the best place for hill repeats and long runs
when you get off an 18 hour flight and go for your long run because a) you need to stretch your legs, b) you want to see the city/country, and c) you have a scheduled run
when you realize that all the traveling you did in the last year revolved around races
you avoid travelling to places where you won't be able to run
Nutrition
You Know You're A Runner...
when all your friends think you eat too healthy
when you not only eat gels, but you know the best flavors for every brand
when you consider pasta to be a food group
when the sports drinks are in front of the soda, beer, and juice in your fridge
when you drink your least favorite kind of sports drink because you know it is what they will be handing out at waterstops for your next race and you want your body to be accustomed to it
when pasta is the only food you'll eat two nights before a race
Family and Friends
when you've run, showered, and eaten breakfast (twice) before your family/roommates even wake up
your friends no longer look at you like your nuts, because they know it for sure
when you forget birthdays and anniversaries, even major holidays, but never the date of your next race
when you have to make a real effort to remember to talk to your (non-running)family and friends about something other than running
when your boss tells you to go run because your having a bad day at work
when your family plans vacations based on where your next marathon will be
when people stop asking you if you are going to run today, but rather ask you when
when your friends by sports drinks for their party so you'll have something to drink, since they know you have a run/race the next day
when your friends know that if you don't answer your phone, you're probably running
when you pass on going out with your friends on Friday night because you have to get up early and run
when you no longer have to explain to your friends why cotton isn't the best choice for running attire
when you come back after a 1 hour run and your spouse says 'That was fast.
when your friends think they need to practice more before they can run with you
when your spouse begs you to go for a run because you are in a bad mood
Injuries
You know you're a runner...
when you have a favorite ice pack
when you brag about losing toenails
when you go through a box of Band-Aids without getting a single cut
when there are permanent blood stains on your T-shirts where your nipples were rubbed raw
when it hurts worse to take a shower than it does to keep running
Clothes
You know you're a runner...
when every T-shirt you own has a race name and sponsors listed on it
when your socks come in two categories: run! ning socks and others
when you have tons of race shirts but can't find a work shirt for the life of you
when you balk at the cost of everyday shoes and then spend $75 - $100 on a pair of running shoes that will only last 3 months and think you're getting a fabulous deal
when you think a black Timex Ironman watch goes with black tie dress
when you spend $12 on socks that help you avoid blisters
when you have to explain to everyone why you can't run in the T-shirts you get at races
Sunday, March 19, 2006
Windy Weekend
Sometimes it's difficult to start summarizing a weekend full of running when the weather really transcends all possible descriptions. I accept the fact that neither Saturday not Sunday was like running on a sunny June afternoon, however, it was an amazing time on the trails.
Saturday was a comfortable 12K along the trail from my place. I wanted to get some kilometres into my base, but I'm still trying to keep my mileage down until I get my new shoes. I just couldn't turn down a run when it was so beautiful. It was likely five or six degrees, a stiff breeze and sun reflecting off the St. John River. The trail was still muddy in places, overall however it was just as it will be for the next four months. My only complaint was the darn breeze was strong and in only one direction: in my face. The overall time was 51:57. My splits: 4:12, 4:19, 4:21, 4:18, 4:26, 4:25, 4:20, 4:15, 4:23, 4:14, 4:22 and 4:20.
Sunday morning was a bit colder, but I took our RR clinic across the train bridge for the first time this season. It was our 6K LSD with 10:1s. Everyone looked great all through the run. We had probably 10 runners with us, including two from the last clinic. I didn't take Belle this weekend because I wasn't sure how the group would respond, I don't think it will be a problem next weekend. It was a fabulous run, we brought it in, in about 41 minutes and change.
Saturday was a comfortable 12K along the trail from my place. I wanted to get some kilometres into my base, but I'm still trying to keep my mileage down until I get my new shoes. I just couldn't turn down a run when it was so beautiful. It was likely five or six degrees, a stiff breeze and sun reflecting off the St. John River. The trail was still muddy in places, overall however it was just as it will be for the next four months. My only complaint was the darn breeze was strong and in only one direction: in my face. The overall time was 51:57. My splits: 4:12, 4:19, 4:21, 4:18, 4:26, 4:25, 4:20, 4:15, 4:23, 4:14, 4:22 and 4:20.
Sunday morning was a bit colder, but I took our RR clinic across the train bridge for the first time this season. It was our 6K LSD with 10:1s. Everyone looked great all through the run. We had probably 10 runners with us, including two from the last clinic. I didn't take Belle this weekend because I wasn't sure how the group would respond, I don't think it will be a problem next weekend. It was a fabulous run, we brought it in, in about 41 minutes and change.
Friday, March 17, 2006
It's about time
Finally. I finally got another run in this week. It has been a hectic week at the office, between the MacKay report, to an all-encompassing feature on the courts. Anyway, I hadn't got out since my 15K on Monday and I had been begging to get out. My schedule finally relented. I'm still waiting to get new shoes, so I'm trying not to log that many kilometres.
I went out for 6K with the intention of seeing how I felt. Legs were fresh but I just didn't want to push it too much. Splits: 4:35, 4:09, 4:06, 4:25, 4:05 and 3:50. My average HR was 178.
I went out for 6K with the intention of seeing how I felt. Legs were fresh but I just didn't want to push it too much. Splits: 4:35, 4:09, 4:06, 4:25, 4:05 and 3:50. My average HR was 178.
Monday, March 13, 2006
March Break Away 10K Race Report
6:15 a.m.: Papppaaa Paaappaaa
I'm resting comfortably in the nice warm bed, really wanting an extra 10 minutes of sleep. But I can hear in the nursery across the hall, my daughter goading me into an earlier than anticipated start to the day. Not like I really have a choice mind you, considering the race starts in three hours and 45 minutes.
6:17 a.m.: Bleary-eyed, I walk into Elle's room, look at her with her soother in her mouth, Heffalump in her hand and standing waiting for me to lift her up. I think, well, if this isn't motivation for today, I'm not sure what could be better.
I start my pre-race morning with the obligatory breakfast of a bagel and banana. However, I'm also frantically trying to clean-up the house because I'm having my RR 10K clinic participants over to my house for a post-race bagel-and-banana fest. As I pace the hallway and kitchen area, Elle and Belle (the dog) are watching me, the cats on the other hand can't wait for me to leave. Everywhere I go, I have my pace bunny ears. (That is what we call foreshadowing.)
8:25: Get back from my Sobey's run with strawberries, cherries and croissants. I'm now heading to [i]the farm[/i] to help set up the race. The whole concept of this race was hatched about eight weeks ago when the local RR manager and I realized Fredericton had no races in March and my clinic didn't have a goal race to work towards. The day prior over a coffee in our post Sunday run group, someone mentioned to me that she volunteered with the kids at Camp Rotary and they were always looking for donations. A day later this event was conceived as a fund-raiser for our friends at Camp Rotary.
9 a.m.: Looking for Derrick, he decides to move the start line 200 metres from where I thought it was. That problem is now solved, so we have to remark the course for the third time (rain and snow washed away all our previous markings).
9:45: Finally done marking the course, get my running gear on. Argh! No bunny ears. They are still on the counter at my house, which is five minutes away, but do I risk driving back now. You can just imagine, I'm standing by my car, keys in hand, stretching as I think, "Should I or Shouldn't I." Just as I decide to go, a friend arrives and said he wanted to register, so the decision was made, I would not wear the ears and get my friend registered.
So here is my thought as I walk to the starting line: Is a pace bunny with no ears, like an emperor with no clothes?
As I walk down to the registration van, I see three people chatting together with these unmistakeable orange shirts protruding their jackets. Maniacs. I met my first Running Maniacs! That was cool.
I had originally intended to pace my friends to a 55 minute 10K, but they decided 58 minutes was more realistic. So we went with that time. With about 40 people toeing the line, the timer started at 10:01 a.m. This was the first time I haven't surged to the lead pack, instead I was clapping and chatting with my crew. The wind was picking up off the St. John River, but the sun made up for any chills. As we turned onto the Lincoln Road the gaggle of runners stretched out as far as you could see in front and behind. We were setting a pretty good pace, three of my runners were with me right until about 5K, when I noticed a few falling behind a bit. I was starting to wrestle with the whole philosophy about being a pace bunny, do I stay true to the pace or fall back and try and motivate? Well, I told several others that I was doing a 58-minute pace so I figured I should keep going, though I still yelled out the 10:1s and on the long straight stretches, they could see my hand signals.
The second biggest dilemma I had was attire. I decided to with shorts and my running jacket, well, 5K into the run, I decided the jacket was too much so I had to unpin my bib from my jacket and re-attach to my shirt, while running. I have the pin pricks to prove the success (or lack thereof).
This was the first race that I was not trying to gun it the entire way, which was refreshing. Most times around 5K, I'm pushing my muscles as hard as I can and I'm begging for death. This time I had a chance to enjoy the race. The hills were "hilarious" after all and there were a lot of hills. The wind coming off the river was annoying at times, but gave a nice push at various other points along the way. The race course wasn't the fastest I've ever run on, but I think it gave a great challenge to all those who laced up for the run.
As 7K approached, I noticed a familiar set of running tights. It was the husband of one of my clinic members. He had planned for 55 minutes, but he started a bit quick. So I brought him in at 57ish. Once I crossed the line, I got my time and went out and retrieved three of my runners and brought them back in at 61, 61 and 63 minutes, this was their first 10K. I was so proud of them. I went out two more times to make sure everyone who started, finished.
It wasn't the fanciest race. We pulled it together quickly and I believe the kids at Camp Rotary will be able to put our money to great use. The Rotary provided 10 volunteers, which helped make the event run "smoothly." I was also pleased to see all the big smiles on race morning. Those used to running bigger races could have complained about our no-frills show, but it was wonderful to see everyone having a great time. I've always been impressed with how concerned runners are in giving back to their communities. The vast majority of runs that I've participated in over the years have given back money to local organizations.
Anyway, this race was a big deal for me, not time-wise but seeing people from my first running clinic achieve their goal. That was more gratifying than any PB.
Once the race finished, we all headed back to our place, where wonderful wife had an amazing spread out for us. The table was lined with juice, bagels, fruit salad, fruit, yogurt, croissants and cheese. I wish I had that kind of post-race meal after every race. We had a great time chatting about the previous 10 weeks in the clinic and what was coming next for them running wise. Overall, it was a great start to the day.
Thursday, March 09, 2006
The trails are open
Wahoo! I did it! I ran on the Fredericton trail for the first time this year. I'm not joking, I wouldn't joke about something this important. Normally this doesn't happen for at least another month ... last year I tried to run in early May and had to abort becausae of ice and snow. I typically prefer trail running because it is easier on my knees, legs, etc, but the gravel was frozen so hard that I'm not sure there was any more give than the road. All that is moot, I ran on the trail and it is only March 9. And I'd like to point out that I wasn't the only person, I passed another happy trail runner. Oh the joy. And to finish of my seasonal rant, guess what. I only stepped on snow for about five paces, the rest was pure trail alongside the St. John River. Oh I'm in heaven.
I decided to go out this morning, which is also the first morning run I've done in months. I'm supposed to be running a 10K on Saturday, so I didn't want to kill myself. I opted for an easy 8K. I finished in 35:45 with splits of 4:35, 4:30, 4:33, 4:30, 4:31, 4:18, 4:23, 4:19.
I felt strong the whole run, but I really need to buy new shoes. I've exceeded my 800K and I can feel the support is just not there anymore.
I decided to go out this morning, which is also the first morning run I've done in months. I'm supposed to be running a 10K on Saturday, so I didn't want to kill myself. I opted for an easy 8K. I finished in 35:45 with splits of 4:35, 4:30, 4:33, 4:30, 4:31, 4:18, 4:23, 4:19.
I felt strong the whole run, but I really need to buy new shoes. I've exceeded my 800K and I can feel the support is just not there anymore.
Tuesday, March 07, 2006
Tuesday Tempo
Words cannot describe how beautiful the weather was today. I kept checking my little calendar on my laptop making sure it is really March and not May. I lots several minutes throughout the day just gazing out the window gawking at the sun-soaked capital. Aside from a little wind coming down the St. John River, the day was perfect.
After a long day at work, I went out for a tempo run. I am experimenting with different routes around the neighbourhood to try and eliminate unnecessary hills on my tempo runs. I was unsuccessful, but I still had a decent run, 1K warm-up, 1K cooldown and a 6K tempo. Splits: 5:05, 4:01, 4:06, 4:25 (the darn hill), 4:18, 4:14, 4:01 and 5:00.
During my 4:25 split, I was heading up the hill by the farm, trying to stuff my gloves in my pocket and grab a drink of water. Those middle splits were terrible time-wise but overall I'm happy with the run.
After a long day at work, I went out for a tempo run. I am experimenting with different routes around the neighbourhood to try and eliminate unnecessary hills on my tempo runs. I was unsuccessful, but I still had a decent run, 1K warm-up, 1K cooldown and a 6K tempo. Splits: 5:05, 4:01, 4:06, 4:25 (the darn hill), 4:18, 4:14, 4:01 and 5:00.
During my 4:25 split, I was heading up the hill by the farm, trying to stuff my gloves in my pocket and grab a drink of water. Those middle splits were terrible time-wise but overall I'm happy with the run.
Monday, March 06, 2006
Volunteers!
The countdown to the March Break Away 10K is down to five days. The registrations are coming in, but there is still a huge need for a few more volunteers. If anyone can volunteer or can volunteer a volunteer, that would be wonderful. Please call the Fredericton RR: 459-4440
Snippits from Saturday
Racing preparation and etiquette
How not to spoil 10 weeks of training with avoidable mistakes
DAY BEFORE
Logistics: Double-check directions to the start on a street map.
Read the entire entry form, which may contain crucial information about checking in, parking, or some other race detail that affects what time you need to arrive.
Finally, pack your race bag after checking the weather forecast.
Physical preparation: A walk, walk/jog, or easy run the day before a race will keep your muscles limber. Don't do too much, however, or you'll fatigue those muscles. Twenty or 30 minutes is plenty.
Mental preparation: Mentally "rehearsing" a race will ease your jitters.
Race Day
Mental preparation: "Before a race, the key is to think only positive thoughts,"
Food: Eating on race morning is a balancing act. For short races, you may want to pass entirely.
A small, easily-digestible, fiber-free meal at least 1 or 2 hours before the race. This mini-breakfast might be an energy bar, a bagel smeared with peanut butter, or white toast and a banana. Whatever it is, try it a couple times before a hard or long training run to see how your stomach handles it.
Drink: Consume plenty of water or a sports drink on race morning.
"Drink at least 12 ounces in the last 20 minutes before any long or warm race."
Pre-Race Preparation
Pick up your race package before Race Day – don't forget safety pins!
Experiment with nutrition products in the weeks leading up to the race.
Set out your race clothes and all equipment the night before the race.
An hour before gun time...
8:00: Arrive at the start area.
8:00 to 8:10: Visit the portajohn line if needed, before it gets too long.
8:10 to 8:15: Slather on a lubricant such as Vaseline or Body Glide to protect skin that's vulnerable to chafing and blisters: toes, feet, inner thighs, and nipples.
8:15 to 8:20: Walk at a moderate clip to begin your warmup.
8:20 to 8:30: Accelerate to a jog, or a brisk walk if it's a marathon.
8:30 to 8:40: Do some light stretches while chatting with friends or mentally reviewing your race plan.
8:40 to 8:50: Strip off your outerwear and leave it in your car or the "sweats area." If you choose to wear racing flats, change into them and double-tie the laces.
8:50 to 8:55: Intersperse slow jogging with some 20-second, speedy pickups to prepare your mind and body for the race.
8:55 to 9:00: Position yourself in the appropriate pace group if these are designated. If not, line up with the runners who look like they're your speed. Listen to the announcements. Jog in place, if possible
9:00: The gun fires. Or not. If the start is delayed, periodically shake your legs loose, jog in place, and stretch lightly while you wait. Once you're off and running, start at a comfortable speed.
Some race etiquette:
Stay to the right unless you are passing someone, as people will pass on your left
Move to the side if you are going to stop or slow down
Try not to stop in the middle of the water station
Watch where you spit :)
As for etiquette, thank all the volunteers and race organizers that you see, they put a lot of hours into making the run go as smoothly as possible.
Make sure you know where you plan to park.
Race Day Essentials
Runners
Favourite Socks
Water
Hat/Visor
Watch
Heart Rate Monitor
TorsoPack
Sunscreen
Body Glide
Pace Band
Race Number
Race Day
Relax
Arrive Early
Include a Warm up
Start Slowly
Drink Water
Stupid things I (or people I know) have done on race day:
Remember to go to the porta-john: Ok, too much information, I know. But this is crucial. I mistimed my need to use the toilet at RVM and with one minute to go, I bolted to the blue tower. If I missed that, it would have been 3:19:00 of holding it.
Put your chip on the night before: If the race uses chips, put it on the night before or the minute you receive it. Let's imagine you are at Marathon By The Sea and your friend we'll call him Gary (maybe not his real name) is standing beside you in the runner's corral. He all of a sudden realizes he has left his chip in his car. He has five minutes to get it and get back to the queue. Not fun.
Wear sunscreen: I forgot sunscreen at the 2001 Fredericton Marathon. Huge mistake. I had massive sunburns across my shoulders, oh, did I mention the blistering. I couldn't wear a suit (pain free) for two weeks.
Double-knot your shoes: Two kilometres into last year's 10K at the Fredericton Marathon and my self shoe lace came undone. Stupid move. Cost me 20 seconds. Argh.
How not to spoil 10 weeks of training with avoidable mistakes
DAY BEFORE
Logistics: Double-check directions to the start on a street map.
Read the entire entry form, which may contain crucial information about checking in, parking, or some other race detail that affects what time you need to arrive.
Finally, pack your race bag after checking the weather forecast.
Physical preparation: A walk, walk/jog, or easy run the day before a race will keep your muscles limber. Don't do too much, however, or you'll fatigue those muscles. Twenty or 30 minutes is plenty.
Mental preparation: Mentally "rehearsing" a race will ease your jitters.
Race Day
Mental preparation: "Before a race, the key is to think only positive thoughts,"
Food: Eating on race morning is a balancing act. For short races, you may want to pass entirely.
A small, easily-digestible, fiber-free meal at least 1 or 2 hours before the race. This mini-breakfast might be an energy bar, a bagel smeared with peanut butter, or white toast and a banana. Whatever it is, try it a couple times before a hard or long training run to see how your stomach handles it.
Drink: Consume plenty of water or a sports drink on race morning.
"Drink at least 12 ounces in the last 20 minutes before any long or warm race."
Pre-Race Preparation
Pick up your race package before Race Day – don't forget safety pins!
Experiment with nutrition products in the weeks leading up to the race.
Set out your race clothes and all equipment the night before the race.
An hour before gun time...
8:00: Arrive at the start area.
8:00 to 8:10: Visit the portajohn line if needed, before it gets too long.
8:10 to 8:15: Slather on a lubricant such as Vaseline or Body Glide to protect skin that's vulnerable to chafing and blisters: toes, feet, inner thighs, and nipples.
8:15 to 8:20: Walk at a moderate clip to begin your warmup.
8:20 to 8:30: Accelerate to a jog, or a brisk walk if it's a marathon.
8:30 to 8:40: Do some light stretches while chatting with friends or mentally reviewing your race plan.
8:40 to 8:50: Strip off your outerwear and leave it in your car or the "sweats area." If you choose to wear racing flats, change into them and double-tie the laces.
8:50 to 8:55: Intersperse slow jogging with some 20-second, speedy pickups to prepare your mind and body for the race.
8:55 to 9:00: Position yourself in the appropriate pace group if these are designated. If not, line up with the runners who look like they're your speed. Listen to the announcements. Jog in place, if possible
9:00: The gun fires. Or not. If the start is delayed, periodically shake your legs loose, jog in place, and stretch lightly while you wait. Once you're off and running, start at a comfortable speed.
Some race etiquette:
Stay to the right unless you are passing someone, as people will pass on your left
Move to the side if you are going to stop or slow down
Try not to stop in the middle of the water station
Watch where you spit :)
As for etiquette, thank all the volunteers and race organizers that you see, they put a lot of hours into making the run go as smoothly as possible.
Make sure you know where you plan to park.
Race Day Essentials
Runners
Favourite Socks
Water
Hat/Visor
Watch
Heart Rate Monitor
TorsoPack
Sunscreen
Body Glide
Pace Band
Race Number
Race Day
Relax
Arrive Early
Include a Warm up
Start Slowly
Drink Water
Stupid things I (or people I know) have done on race day:
Remember to go to the porta-john: Ok, too much information, I know. But this is crucial. I mistimed my need to use the toilet at RVM and with one minute to go, I bolted to the blue tower. If I missed that, it would have been 3:19:00 of holding it.
Put your chip on the night before: If the race uses chips, put it on the night before or the minute you receive it. Let's imagine you are at Marathon By The Sea and your friend we'll call him Gary (maybe not his real name) is standing beside you in the runner's corral. He all of a sudden realizes he has left his chip in his car. He has five minutes to get it and get back to the queue. Not fun.
Wear sunscreen: I forgot sunscreen at the 2001 Fredericton Marathon. Huge mistake. I had massive sunburns across my shoulders, oh, did I mention the blistering. I couldn't wear a suit (pain free) for two weeks.
Double-knot your shoes: Two kilometres into last year's 10K at the Fredericton Marathon and my self shoe lace came undone. Stupid move. Cost me 20 seconds. Argh.
Watch out Deena Kastor!
Elle and I were playing on Saturday afternoon and she was asking what this whole running craze was all about. I tried to explain the physicial benefits, such as being in better shape, the psychological benefits accruing from meeting and exceeding goals and the social benefits from participating in events that help our community. What sold her was the hat.
As is clearly show in this picture, my daughter is quite the fashion maven when it comes to running gear. If she continues to demonstrate such prowess when it comes to actually running as she does wearing running gear, Canadian women's distance running will hit all new heights.
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