« May 2005 | Main | July 2005 »

June 28, 2005

week 4 -

Monday - off
Tuesday - 200, 400, 600, 800, 600, 400, 200m (200 rest)
Wednesday - 3 miles easy - gym instead
Thursday - 5 miles tempo 4 miles
Friday - off
Saturday - 3 miles
Sunday - 10 miles

Overall a pretty good training week, ankles flared up a bit after speedwork. Still finding cardio not 100%, thinking next week I will do 30 minutes cross training at the gym each morning to work on that.

Posted by Ali at 8:43 AM | Comments (2)

June 26, 2005

long hot run

It was very hot and humid this morning at 8am for our 9 mile long run. The route this week was an out and back through the park. This is one of my favourite routes, you are on the bike path for the whole run so don't have to worry about traffic and car fumes.

The first km (the path is marked in km not miles so it easier to break the run down rather than convert, since my brain is fried) has three steep hills, but is mostly shaded so it balances out. One of the mistakes I have made doing this route in the last two weeks is starting out to fast. There are over 100 people in the group so when we all start running it is easy to get sucked into the faster packs. This morning I started out slow. The first km went by okay, the second km moves into a flatter park with no shade. You can really notice the difference in heat.

At the 2k marker there are washrooms, water and a splash pad (public water park) a few runners have run through the splash pad to cool off, many have stopped for water already. We cross over a wooden walk bridge and head down to the river for the next km. I am trying hard to focus on running and breathing, but head is focusing on the distance ahead and my ankle. It is a huge mental battle trying to stay motivated. There are numerous factors involved, the heat, my ankles don't seem to be getting better, I am running by myself.

Km 4 takes you away from the river and onto a path that runs between 2 soccer fields, this particular stretch is just under a km in lenght, but is tough. There is no shade, I stop and walk for a minute and have a drink. With 11km still to go it seems impossible. I remember something the coach says ... There are two parts to marathon training long runs and speed work outs. The long runs will get you across the finish line the speedwork with determine your time. Long runs are about getting the miles in, it doesn't matter if you have to walk 6 miles to do it, just get the miles in. I push on.

By km 5 we are back running along the river, I am running at a comfortable pace and am feeling alot better, at 6km there is a waterstop. I top up my waterbottle with cold water, it is amazing how quickly it heats up. The next km is all shaded and there is a wonderful breeze. On the other side of the river is a golf course. It's busy with golfers ... they don't look as hot as me ... maybe I should of taken up golf.

I pass the 7km marker ... the turnaround is .5km away, the excitement gets me and I pick up the pace. A few runners pass me on their way back. As I get to the turnaround, four runners from my group are at the pumphouse (see pic below). I have caught up again, this feels great. As it turns out they are struggling too, and had stopped at the turnaround as a reward and hopes of cooling down.

We head back together. The run back feels much better, my ankle is much looser. We take a couple walking water breaks and one much deserved run through the splash pad, then stretch on the grass before heading to breakfast.

Posted by Ali at 5:25 PM | Comments (4)

June 25, 2005

new triathlon format - run - swim - eat

one of the most surprising benefits I have got from running is a wonderful set of new friends. It's a sport that appeals to all ages and abilities - there are lawyers, hippies, sales reps and nurses ... you name it we got it.

Before I joined the marathon training group, I used to run with the 10k group, then 5 of us moved up, or as many in the 10k group say, went over to the dark side. Unfortunately, due to the schedule of the marathon group we don't get to run very often with the 10k any more ... mainly we see each other at races etc. However today was an exception. One of the 10kers decided to host a run near their house followed by a swim and refreshments.

It was really well organized with maps and a choice of 7k or 10k routes. I opted with the 7k as I am doing my 9 mile long run tomorrow and my ankles are still sore from Thursday. It was really hot this morning ... even at 8am when we set off it was in the low 80s and not a cloude to be seen anywhere.

The heat seemed to be effecting everyone, so no one was pushing the pace. Sometimes I feel that there is a certain expectation on you when you join the marathon group, runners who haven't made that leap to long distance running look at you like a) you are crazy and b) you should be a gazelle like runner, who floats effortless along. Well I have a) all taken care of ... b) however, I definitely wasn't floating. I have this new running form. I run with really short strides for the first 3k or so until my ankles loosen out and then my stride opens out.

The run went by very quickly as there was lots of conversation and plenty of stories to keep us entertained. When we got back to the house, we jumped into the pool running clothes and all ... there should be a pool at the end of all runs!

After the run and swim, out came the food. Another great thing about runners, they like to eat ... at least the ones I run with. We had bagels, crossiants, fruit salad, muffins, cake, juice, coffee, champange and beer ... oh yeah they like to drink as well! A big hit food wise was this cream cheese pastry dill thing (don't know the official name). If you are looking for something easy to take to someones house or have went friends stop by this is a great idea.

You take a block of cream cheese and roll it in fresh chopped dill (has to be fresh) until it is completely covered. Then you wrap it in crescent roll pastry from pillsbury. Bake at 375 for 30 minutes ... it is delicious!

Posted by Ali at 4:48 PM | Comments (1)

June 23, 2005

5 uneventful miles

Tonight we had a 5 mile tempo run in the park. The idea of the tempo run is to be faster on the back half than the front. I find this a really useful training technique, as I have a tendency to go out fast then get slower and slower.

It was tough tonight due to the heat, we took a couple walking water breaks on the way back, but still managed to shave 1.48s off.

Posted by Ali at 10:52 PM | Comments (0)

June 22, 2005

my stomach is a bottomless pit

We had speedwork in the park tonight. Nasty heatwave has stayed away so the temperature was perfect, there was a light drizzle when we got there , could make a refreshing change.

We did a 1 mile warm up and then 4 stride outs. The workout tonight was 4 x 1000m with 2 minutes rest (walking or light jog) between each. When I first saw the workout out paper I thought how easy is that 4k and I get to rest ... woo hooo easy night. I haven't been pushing the speed at the moment for fear that my ankle will snap off, so I figured 5.45 per 1000m would be nice and easy. Off we went ... was feeling really good, checked watch at half way ... a little a head of schedule will slow things down. Last 100m was definitely feeling it, looked at watch first 1000m in 5.06 oops! No problem will slow it down on the next one. Which I did a bit 5.33. It is now raining really heavy, I came straight from work and didn't wear waterproof masacra this morning so I now look like a racoon running through the park. Half way through the third one and my ankles started to tighten, I tried to concentrate on how I was landing to see if that had anything to do with it. The fourth and final lap was my slowest. For something that looks so easy on paper it ain't.

Got home and dryed off, my feet were all lovely and pruney. It was 7.30, I didn't want to eat too much I wasn't really that hungry but had to eat something or I would wake up hungry. Soup seemed ideal, one bowl later it was like I hadn't eaten in a month ... what else is there, ham sandwich, that should do it ... apparantely not, small bunch of grapes hmmm not sweet enough, chocolate (1/2 a bar). Open fridge and stare at contents hoping something will jump out at me, pick at left overs, then walk away as I have willpower of steel. Willpower last about 8 minutes when I remember there are chips in the cupboard. Yip that did it!

Posted by Ali at 8:19 PM | Comments (2)

June 20, 2005

week 3 -

Monday - off
Tuesday - Speedwork 4 x 1000m (200 rest)
Wednesday - 3 miles easy - sore ankles
Thursday - 5 miles tempo
Friday - off
Saturday - 4 miles
Sunday - 9 miles

I was more focused this week on getting the runs in. The ankle injury reappeared this week, rest didn't seem to work so I will try and run it away.

Posted by Ali at 8:24 AM | Comments (0)

June 19, 2005

lost my keys ... found a love for running again

It was a perfect morning for running today. Blue skies, light breeze and 57 degrees at 8am this morning. I drove to the park where the marathon group meets with my sweatshirt on as I was still tired and a little cold. Parked the car, popped the trunk, locked the door and automatically put my keys in my sweat shirt pocket. While getting my water bottle out of the trunk, Pat came over and starting talking to me, after a few minutes I took off my sweatshirt through it in the trunk and promptly slammed it shut. Just as it closed I remembered the keys. Pat said not to worry they would drive me home after the run to get my spare set ... ah yes the spare set of keys. Well the spare set are locked in the trunk ... the original set of keys I accidentially through down the garbage shoot last month!

K came to the rescue, she has CAA membership and would call them out when we got back to break into my car ... problem solved! Now on with long run which I hadn't been looking forward to at all.

During the winter training group until I was injuried, I found that zone for running ... the effortless (well almost) rythym where you could run endlessly (well not really but you know what I mean). You know when you finish a run and think that was great, yeah I'm tired and muscles are sore, but I really enjoyed it. Well I haven't felt like that for sometime. I've had a couple runs where I felt my ankle was better or my cardio was improving, but I haven't said that was great ... more like I'm glad it's done. There have even been moments when I thought Chicago doesn't seem possible.

So with a mind full of negative thoughts, no keys and 9 miles ahead of us, I started off. We took the first mile very slow, it felt okay. On the second mile we (about 6 of us running together) picked it up. I began to drop back, my calves were extremely tight and breathing wasn't great. A couple of people slowed down to run with me, but I told them to go on and I would catch up ... eventually. I think somewhere in the back of my mind I was secretly thinking if I lose them I'll just turn around and go home ... oh but wait I can't I don't have any keys!!!!

After about 15 minutes running alone, I had to stop to cross a main road. Janet had caught up to me, we ran together to the park, where we had to cut through. She suggested we stop in the park and stretch maybe that would help my legs. Janet is obviously an angel sent from heaven ... it was just what I needed (and would never of thought of myself). After 5 minutes for stretches my legs were much looser. We headed out again, now onto a country road,very forest gump. At the end of the road is the turnaround and a waterstop. The coach of the group hides big jugs of water, eload and bottles of coke for us to refuel.

You are probably saying ... coke ... yuck! I did for the first 6 or so long runs, then I finally had some ... it is like rocket fuel, and now I swear by it. We are not talking a bottle or a cup full more like a shot size, just enough sugar to boost your energy.

About 1/2 mile from the turnaround my group were running back, they shouted words of encouragement. I realised how far I had fallen behind. After a quick break, enough to refill my waterbottle and have a shot of coke-a-cola I headed back. Maybe it was the coke or finally the spell was broken, but suddenly I was back at the park, effortlessly back at the park. I had found that really comfortable pace. I kept going, I could see some runners way ahead. I concentrated on them, soon they got closer. I turned onto the road that leads back to the park where we started, only 2 more miles to go. I was still feeling great. Just before the park, I caught the runners that were ahead of me. We ran into the park together, my group was there on the grass, all looking surprised to see me. K said they had just got back less than 2 minutes ago (I forgot to start my watch so I don't have split times) but I must have made some serious time up on the way back.

K had called the CAA, they showed up and were attempting to open the passenger door ... 10 minutes no luck ... 15 minutes hmmm car thiefs are faster than this ... 20 minutes CAA man looking very frustrated. His big truck with the engine on was blocking a couple people in, luckly no one was in a hurry especially me. Our coach went over to offer some help (maybe he was a car thief before becoming a coach). 25 minutes CAA man and coach now frustrated. Then a lady in the group goes over and asks the CAA man to turn off his truck (not an unreasonable request) he says well maybe I'll just leave ... and he does! Drives off ... my car still locked! I sit open mouthed for a minute ... then I remembered I gave my parents a key when I got the car!

Called my dad, they have the key ... YIPPEE ... slight change to Father Day plans, I was supposed to go there. They will come to town (they live about an hour away) and save stranded daughter.

After a well earned breakfast on a patio, my car was opened, and my dad was happy to be needed, I headed home to make him a strawberry pie and remember the wonderful run I had today!

Posted by Ali at 5:15 PM | Comments (3)

June 17, 2005

next ...

We had a 4 mile group run last night. One of the things I love about running with a group is there are always people to talk to, distraction always helps, and they motivate me to keep going.

The first couple weeks of the group is the most interesting, there are lots of new people to meet and everyone is still finding there pace. Tonight each mile was with someone new or catching up with someone I hadn't seen in a while.

I ran with Jodi for the first half mile (known her for a couple years), she is 5 months pregnant and trying to get out 3 times a week ... I have complete admiration! Then I met Don, who I ran with until mile 3, you know when you meet someone and you know they look like someone but you can't think who. Well that happened to me with Don ... I struggled for most of the run then it hit me, he is the image of Camerson from Ferris Buellers Day Off. Honestly he could move to vegas and be a celebrity look alike ... althought I don't know how famous Cameron is now. I left Don behind when he popped into the washrooms and caught up with Joanne, who is also recovering from an injury. The for the final part of the run I met up with Bev, who is planning to run vegas in December, which is where Jeff was talking about having the RBF fest.

The run was good, a thousand times better than last Thursday nights sweatfest. I am still finding my breathing isn't great but it is improving.

Posted by Ali at 10:42 AM | Comments (1)

June 15, 2005

getting back into a routine

We are now in the second week of the training program and I am slowly finding my way back to my running routine. I really am surprised how much my lifestyle changed without me even noticing when I took four weeks off ... obviously my cardio has changed a bit, but things like not worry about trying to fit in 3 miles on a busy day, or what to have for lunch cause I'm running tonight or how much water I am drinking. I am finding myself planning more this week which is making getting those miles in a lot easier.

Tonight I had 3 miles to do. I worked late and had to meet friends for dinner (I knew I had to run so I ate light and avoid the alcohol). I headed out just after 9. It was a great 3 miles the weather was cool and humidity very low due to the numerous thunderstorms today.

This is one of the first runs in months I can say I enjoyed, it felt good to be out there. I am thinking of scheduling my Wednesday runs in the morning for the rest of the summer. One it will be cooler and two if something comes up later in the day I can go out and not worry about missing a run.

Posted by Ali at 10:29 AM | Comments (0)

it rained

Woooooooooooooooooo Hooooooooooooooo!

It rained ... evil heatwave has been defeated ... high of 66 today ... yippee!

Going to run afterwork without fear of turning bright red and scaring people.

Posted by Ali at 9:18 AM | Comments (202)

June 14, 2005

speed work

Day 12 of hidious heat wave. We were due to do speedwork at the track tonight ... but I opted for treadmill in wonderfully air-conditioned gym.

The workout was

6 x 400m with 200m rest.

after a light warmup I pressed the speed up button and off I went. The first one was miscalculated as I thought the treadmill was in km but it was in miles, so it took me 3.45 to do what I thought was 400m I was aiming for 1.55. The next four went great all on pace, the last one I tried to speed up but noticed my ankle and shin start to hurt so I cut it short and cooled down on the bike then stretched.

Posted by Ali at 11:00 PM | Comments (1)

June 13, 2005

week 2 -

Monday - off
Tuesday - 6 x 400m (200m rest), 1 mile warm up/ 1 mile cool down
Wednesday - 3 miles easy
Thursday - 4 miles (tempo)
Friday - off
Saturday - 3 miles (35 minutes on bike at gym instead)
Sunday - 8 miles ... actually 9.25 miles

Recap ...
After last Sunday's horrible run I wasn't looking forward to this week at all. But the heat broke late Tuesday night, making running more bearable. The weekday runs I got in and was just glad they were done. Saturday couldn't face running so cross-trained ... Sunday was great started to enjoy this running thing again.

Posted by Ali at 11:10 AM | Comments (169)

June 12, 2005

the first long run

Sunday morning the first long run of the group and also day 10 of stupid heat wave. This morning was the hottest I think I have ever run in. We had 7 miles to get in and even at 8am the air was thick.

Off we went, mile one went by it was tough but with lots of friends around the distraction made it go by quick. On the second mile the group had spread out. I was running with Carolyn and we were pacing each other nicely. The heat really hit we decided to have a walking water break. Honestly I could of drank my entire water bottle there and then. We started up again, that's when it became really hard. My body had got a taste of walk and was apparently much happier doing that. As we came up to the third mile, we decide to turn around I was wondering if I could actually get back. Just after mile four Carolyn emptied her water bottle over her head ... within a minute she was dry again. We walked most of mile 5, then gathered what energy we had and ran the last and of course longest mile.

It was tough, and I am disappointed I only got 6 not 7 miles in. But some is better than none.

Posted by Ali at 10:46 PM | Comments (3)

June 11, 2005

3 miles easy

Day 9 of plus 90 degree weather. They keep predicting rain but nothing as yet. I decided to go out early for my 3 easy miles in hopes that it would be cooler and less humid. Even at 7am this morning it was 78.

My ankle feel fine after Thursdays run and felt great this morning. I did take it really easy I just wanted to get the mileage in. I picked a fairly flat route (there is one biggish hill at the beginning but the rest is flat). There were a few others runners out enjoying the morning too saying their normal cheery hellos ... the last couple I passed looked more concerned than cheery ... but I didn't think my much of it ... until I got home. I walked into the apartment and grab a cold water then headed to the bathroom. That's when I understood their look for concern ... my face had been replaced with a tomato with eyes! Not oh you caught a bit of sun today ... I am talking neon red ... call 911!

One cold shower and three hours later face returned to normal.

Posted by Ali at 10:35 PM | Comments (0)

June 9, 2005

the journey to Chicago has begun

Tonight was my first run with the marathon training group. The group actually started on Tuesday night, but since Sunday I have had a cold. Which I have to say is a very strange feeling in the summer, I don't think I have had one before. Normally when I get sick I head for the couch with my duvet, tissues, ginger ale and a bowl of hot soup. However it has been above 90 degrees here all week and incredibly humid! So I couldn't tell if I was hot and calmy from the cold or the heat.

I gave the first night a miss in favour of cough syrup and self pity with numerous coughing fits thrown in for entertainment. One of my running friends called when she got home to fill me in and by all a counts it was horrible ... so I didn't feel too guilty.

Today I felt better so headed out to begin my Chicago training. We had 4 miles tempo to do. The coach said we could do an easy run due to the heat. So off we went, the first mile was great, I was feeling strong, the second was a lot warmer but pace was good. At the half way we turned around to come home. Mentally this always feels great, I can give it whats left. About 50 metres into the way home, I started coughing ... so I stopped to take a drink. Coughing wouldn't stop ... finally after 4 hours (really 45 seconds)it seemed to have gone, but now my breathing was a mess. I walked for a minute trying to catch my breath. Then started up again, I think I must have opened the can of coughing worms, because for the next miles, everytime I took a deep breath the coughing would start.

I got the 4 miles in which felt awesome, but trying to run 2 miles without taking a deep breath was exhausting.

Posted by Ali at 10:17 PM | Comments (1)

June 7, 2005

week 1 -

Monday - off
Tuesday - 4 miles
Wednesday - 3 miles
Thursday - 4 miles (tempo)
Friday - off
Saturday - 3 miles
Sunday - 7 miles ... actually 6 miles

Recap ...
Not an ideal start to the training program, I missed the first two runs due to having a cold!

Posted by Ali at 10:50 AM | Comments (202)

the plan -

The Chicago Training Plan

Start date June 7 goal Chicago Marathon October 9!

Each week I will post my training schedule. Once the week is over I will bold all the runs I completed as well as a recap of my thoughts on the week.

I have tweeked the plan slightly, we are supposed to run on Fridays and have Saturdays off ... I find Tues, Wed, Thurs and Fri too much mentally and physically for me, plus I have a tendancy to go out on Fri nights so it just doesn't seem to happen. It might change later in the schedule depending on how I feel.

Posted by Ali at 8:27 AM | Comments (0)

June 5, 2005

schedule -

	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
1	off	4	3	4	off	3	7	21
2	off	6 x 400m (200)	3	4	off	3	8	22
3	off	4 x 1000m (200)	3	5	off	3	9	24
4	off	200, 400, 600, 800, 600, 400, 200 (200)	3	5	off	3	10	25
5	off	hills	3	6	off	3	12	28
6	off	5 x 800m (200)	3	5	off	3	14	29
7	off	4 x 1 mile (2.30)	3	4	5k Race	off	16	30
8	off	14 x 200m (50)	3	6	off	3	12	28
9	off	hills	3	6	off	3	8	24
10	off	4 x 600m (100) 4 x 400m (400)	3	5	off	3	16	31
11	off	4 x 1 mile (2.30)	4	6	off	3	14	31
12	off	circuit training	4	7	off	3	21	38
13	off	6 x 800m (200)	4	5	off	3	14	30
14	off	6 x 600m 2 x 400m (400)	4	4	off	3	1/2 marathon race	29
15	off	400m relays	4	10	off	3	26 practice marathon	46
16	off	6 x 1 mile (2.30)	4	8	off	3	12	33
17	off	8 x 1 mile (2.30)	4	4	off	3	8	27
18	off	2 x 1 mile at marathon pace	4	3	off	3	Chicago

Posted by Ali at 11:56 AM | Comments (0)

June 1, 2005

the gym

I have been going to the gym for years. It was my main workout before I started running. Once the running bug really bit me last year the gym became this thing that took money from my account every month. I actually calculated last September that the two visits I had cost me $16 each! Due to injuries, advice from physio and to balance out the muscles in my legs I am trying to get there 3 times a week.

So tonight I went for the second time this week 2/3 of the way to my goal! Granted it is alot easier at the moment since I am doing very very low mileage. My theory is if I train myself now to go that when the mileage picks up I will continue to go ... also typing this might help too.

The workout went well. I did notice that my legs are strong and I can increase the weights easily ... however this is not the case with my weak upper body. In fact, I have been doing the same weight on bicep curls for 3 months and it isn't getting an easier. I am an incredibly impatient person so if I do weights twice in one week I can't understand why I don't have madonna arms.

Posted by Ali at 9:14 PM | Comments (1)