Tag Archives: training

Run Less Run Faster…

Sounds perfect to me!

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Im pretty exited to read this book…a 3x per week training program that will make me run faster…sounds to good to be true!

Anyone used this program? What did you think?

I’m off to get reading…stay tuned for an update….

Three Things Thursday – She’s on the Run!

1. I finally bought some new running shoes! I decided to stick with the Asics Gel Nimbus’ – I’ve been running in them for years and figured why mess with a good thing. They’re super cute too!

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2. My sister and I did speed training last night – four 400m sprint repeats with 400m jogging rest between – and I pretty much hated every second of it! I actually thought I was going to puke after the first one…might not have been such a great idea to wolf down a slice of pizza 15 minutes before leaving the house! Lesson learned. The next three weren’t too bad…

3. Only 23 days, 7 hours, and 25 minutes until race day! This weekend will be our last long run before the big race. We are running 20km on Sunday and then we will be starting our taper (apparently we should be doing one more long run – 22km – but with Thanksgiving and then a weekend away, its just not going to work). We will do a couple of more weeks of 400m repeats and a couple of tempo runs, but for the most part, our runs will just be plain old steady running. Which should be ok, since the taper is all about decreasing mileage while maintaining intensity…right?

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Highs and Lows From This Past Year – August Writing Challenge #6

Today’s Blogger Challenge Question is: What are your highs and lows from this past year?

THE HIGHS:

Welcoming Tanner into our lives back in January.

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Deciding to become a Certified BodyAttack Instructor – I’m about 3 weeks away from submitting my video and completing my certification! Woohoo! So excited to get teaching!

Running again! After about a 5 year hiatus, I completed the Toronto Women’s Half Marathon back in May and I will be running The Niagara Falls International Half Marathon in October.

THE LOWS:

Breaking my foot – 3 stress fractures and 7 weeks in a boot cast totally sucked!

What are your highs and lows from this past year?

This Weeks Favourites – Reblogged #5

The Freezer Club by Looking For The Sweet Spot. Why not start your own Freezer Club? Gather a group of friends, plan a menu, each prepare one meal and walk away with freezer full of delicious and nutritious meals… Sounds awesome to me!

Cashew Chip Cookies by Ingredients of a Fit Chick. These cookies look amazing…will be baking them this week for sure!

12 Salads Worse Than A Big Mac by Slimming Down. Thinking of ordering a salad next time you are out for lunch or dinner? You might want to reconsider when you find out just how unhealthy they can be!

10 Tips for a Healthier, Happier You by The Dietitian Dishes. Here are 10 pretty simple things you can do to better your health and improve your diet lifestyle.

31 Natural Ways to Boost Your Energy by The Magic Herb. If you’re anything like me, you’re always looking for an energy boost. Why not give one or two (or more) of these 31 suggestions a try!

12 Ideas to Keep You Motivated to go Running by FitnessNOW for Dummies. As I get back into running and start training for The Niagara Falls International Half Marathon, staying motivated and committing to the training program will be much easier if I remember these 12 tips. Happy running!

Toronto Women’s Half Marathon – Race Recap

Training

Sunday’s Half Marathon was my first race since running the Scotiabank Marathon in 2007. After having my second baby in January, I decided I needed a little motivation to get back in shape and though it would be fun? to get back into running. So, I texted my sister and asked her if she wanted to do a half marathon with me. She said yes! That day, we signed up for the Toronto Women’s Half Marathon.

And, on March 5th, I went for my first run in a VERY long time. It felt great, I was so excited to be running again, and was super pumped to have a race planned. Thirteen weeks of training all worked out…3 runs a week, one long, one interval, and one plain ole run. Throw in a few BodyAttack classes each week as cross training and I was all set to go!

Well, after signing up to take my BodyAttack Instructor Course and making that a priority, I soon was down to running only once or twice a week. I also ended up missing a few of the long runs towards the end my my training. Both of which are not so great when your race goal is sub 2 hours.

So, about 3 weeks away from the race, knowing there wasn’t much of a chance of me finishing the half in under 2 hours, I decided I would run this race with my sister Cathy and try to help her reach her goal of a sub 2:30 half. I was super excited to be running with my sister, because, although we have ran many races together, we’ve never actually ran together in a race.

Race Day Preparation

Because it had been forever since I’d last ran a race, my Garmin was dead, super dead, like not even chargeable dead! I had done most of my training runs just using the fitness app on my iPod, but I wanted more info about my running on race day, and figured if I was going to get back into it, I needed a watch. Hehehe! So, after humming and hawing, I decided I would treat myself to a new Garmin.

Four days before the race I picked up a Garmin 410 from Costco. After charging it up, I went for a run and played around with it a little in hopes of figuring it out before race day.

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It took my a while, but I finally figured it out and was totally shocked at all the info it gathered during my run! I LOVE my GARMIN 410!

In the spirit of Carb Loading we had my sister and her family over for a pasta dinner the night before the race. I made a delicious recipe – Eat Clean Sausage and Pepper Penne from Clean Eating Classic Comfort Foods 2012.

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It was awesome! The recipe made enough to feed 7 of us, and the guys even had seconds. It took a lot of time to make, but was definitely worth it! So good!

After shooing everyone out around 9pm, I was time to get my stuff together for the morning.

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Race Day

I set my alarm for 6:00 am since my sister, brother-in-law (Rory) and nephew (Jack) were coming to pick me up at 6:45. I grabbed a quick shower, got dressed, made a yummo oatmeal pancake, and it was time to go! Despite having a great sleep, my brother-in-laws first comment upon seeing me was “wow, she looks tired!” Yikes!

The boys dropped us off at Sunnybrook Park so Cathy and I had a bit of time to visit with some friends, pee, and stretch before the race. An hour and a bit later, and I’m still looking pretty tired!!

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There were over 1150 women running this years race. We were divided into three groups according to finishing time. Cathy and I started in coral 2.

The gun went off to start the race at exactly 8:00, and the first group of runner (the fast ones) we’re off!

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3 minutes later, our gun sounded and we were off! Our plan was to run a mile then take a one minute rest break for water and eventually cliff energy gels.

I was surprised at how jam packed the first bit of the course was. Off and on for the first kilometer or so we were running on a narrow path, shoulder to shoulder about 8 wide. It was awful! Cathy and I struggled to find our pace and get in our groove, but eventually we started running for the gaps and things got better. It wasn’t until the 3K point where the group started to spread out a bit and we were able to run our pace and not feel like we were going to get trampled on!

The next 5K went pretty well and things looked good for a 2:30 finish!

Rory and Jack were waiting to cheer us on at about the 9km mark, it was great to see them and even better that they snapped a picture of us in action!

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Up to this point we had been sticking to the mile and one plan, but the clouds started to disperse and it got hot! From about the 2 hour mark on, ended up walking more often, which resulted in our muscles having a chance to tighten up, which caused more walking, and it sort of became a viscous cycle!

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We didn’t really got back into a groove again, but managed to pull it out for the final 400m and run in strong to the finish line!

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Woohoo! 21.1km DONE!

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And don’t you just LOVE the bling! Yep, that necklace was the finishing ‘medal’! Cool, eh!

We finished in 2:40, which was a bit longer than we had hoped, but all things considered, not a bad run! We’re already trying to decide what our fall half marathon will be!

Here is the breakdown of our run, straight from my Garmin!

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I love that thing! Can you believe the detail?

A Few Last Words Before Race Day!

So, tomorrow is THE BIG DAY! My first race since running my first (and only) marathon in September of 2007! I’m super excited…and a little nervous!

Originally I was training to run this race is under 2 hours – which would have been a PB for me…but, things got in the way and I did not get in as much running as I had hoped. That being said, the training I did do has more than prepared me for tomorrow’s run….but, a few weeks ago I decide to to change my whole race perspective and run with my sister to help her reach her goal of a sub 2:30 half. You see, my sister Cathy has trained really hard for this race (you can read all about it on her blog) and has SERIOUSLY improved in her running, but she still lacks a bit of the mental toughness required to compete a 21.1km race. She, (like pretty much everyone else) always runs better with someone…she just needs a little push sometimes, someone to get her running again after her one minute drink break towards the end of the race, someone to make her run up every hill, someone to distract her with mindless chatter…enter ME! I am super excited to run with my sister, we have done many races together, but have never actually run together. It’s going to be awesome!

So, here’s a little something to keep us both going as my sister I run the Toronto Women’s Half Marathon tomorrow…

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So, that’s it. Everything we have worked so hard for comes down to tomorrow. We’re ready! We can do this! We will reach our goal of a sub 2:30 half marathon!

What’s Next?

With the Toronto Women’s Half Marathon just less than week away, I am starting to wonder what’s next in terms of my running.

I’m thinking of lining up a few 5K and 10K races over the summer with the ultimate plan of maintaining my level of running fitness so I can do another Half Marathon this fall – AND train enough to reach my goal of a sub 2 hour half!

So, with that in mind, I started poking around the Internet looking for some races in my area. Here’s what I came up with…

June 3Mud Run Canada’s Dirtiest 5/10K – I’ve done this run in the past, it’s super fun and non-competitive. Not exactly sure I will be up for running a week after running the half, but if I am, this is definitely the one to get me back at it!

Here is a picture of my friends and I after doing the Mud Run a few years ago.

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June 23Toronto Pearson Runway Run – looks pretty cool…it’s a 5K run down the airport runway…neat!

August 25Toronto Women’s 5K/10K – the second of three races in the Toronto Women’s Runs Series.

September 8Energizer Night Race Toronto – a 5K or 10K race through Sunnybrook Park as the sun is setting! I’ve never done a night race before, this might be pretty cool!

September 22Oasis Zoo Run – a 5K/10K race through the Toronto Zoo – I’ve wanted to do this run for a while, but something has always come up…hopefully this year is my year!

October 27Toronto Women’s 5K/8K – the final run in the Toronto Women’s Runs series…do all 3 and you get a special something!

Half Marathon options for this fall are:
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October 7Ottawa Fall Colours (Half) Marathon – I’ve only ever done spring runs in Ottawa, and every year it just kept getting hotter and hotter! A fall run along the canal would probably be quite pretty! Unfortunately, I think this is Thanksgiving weekend here in Canada, so we’ll have to see!

October 14Scotiabank Toronto Waterfront (Half) Marathon – I actually did this full marathon in 2007 – the first half of the race was awesome…maybe I should try it again, this time only doing the half!

October 22The Niagara Falls International (Half) Marathon – This run starts in Niagara Falls, NY and finishes in Niagara Falls, Ontario which is pretty cool! I’ve also heard this is a flat and fast course…sounds good to me!

Ultimately, I want to keep up with my running. I’d like to continue to run three times a week, with my long runs being about 10K. I want to keep it fun and easy so that I’m still wanting to run when the late summer training schedule starts up in preparation for the fall marathon season. I would like to do 1, maybe 2, races a month to keep me on track and motivated.

I am also considering joining a running clinic at my local running room – hopefully my sister will join too! My friend Kathy has really enjoyed the clinics she has taken and met a great group of people. I think it would be awesome to have a group to run with and something to hold me accountable…The problem will be finding a sitter to guarantee I can make the clinic nights and group runs…maybe my nephew would be interested in earning a few bucks…hint, hint!

What are your race plans over the summer?

Any great races you would suggest doing?