Saturday, November 7, 2009
Tuesday, October 27, 2009
Saturday, October 24, 2009
I went into this race with specific time expectations so falling short of them really affected my overall veiw of the ultimate outcome. My goal was to start out slow and not to go out too fast like has been my habit. Actually my goal to start out slow is nothing new it is just that I have never actually accomplished it in previous races. This race was different though as I was a bit under confident in my ability to hold my intended pace of 4:30-4:35 for the entire 8kms.
The first km was a breeze and I did indeed keep to my 4:30 pace and I felt as I was at a slow gallop loping down the trail. This form actually felt so good that I held it for the next 2km which in hindsight was a mistake as I actually slowed down a bit to more af a 4:40 pace. For the first part of the race I was changing places with a couple of master's women runners including Kimberley Bohn and Shirley Mires. I knew both of these runners however neither knew of each other or myself and I am not sure if that was an advantage to me or not as I was quite intimidated by both of them. Shirley took the lead and Kimberley breathed down my back until we were coming to the 5km mark when Kim pulled out from behind me in an amazing example of downhill racing and flew by me with no mercy. This caught me by complete surprise as I was quite tired by then and feeling her speed by me seemingly effortlessly down the hill was quite the demoralizing experience. It was as though she had this huge reserve she had decided to unleash and I was left to struggle through my growing fatigue in her wake. It took me a bit of time to regroup and get my fight back and I set out to catch her for the next 2.5 km. Although I was never able to close the gap I had to take not letting her open it much further as my consolation prize for the day and I finished 13 seconds behind her with an average pace of 4:40.
Looking back it really was a great day to race two amazing competitors on my home trail and I learned alot about racing during the course of it.
8km Race Times-
2005 Beat Beethoven 52:?? minutes
2007 Sydenham Fall Run 44: ??
2008 Sydenham Fall Run 40:16
2009 Sydenham Fall Run 37:25
Nice to see all my hard work is paying off and truely it is in more ways then just a faster time.
I learn so much from every race about running, racing and myself. Sometimes I see the good side of me, sometimes the bad side. It is very important to see myself from both angles as it helps me to determine my future path and future goals...and again not all of them running related.
Sunday, October 18, 2009
Saturday, October 17, 2009
Good Luck to everyone running this year and I hope to meet some of you at the post race festivities.
Thanks in advance to Derrick and Sara for putting on this great event year after year.
Wednesday, September 30, 2009
Monday, September 21, 2009
The Results: 22:37
5km Race History: June 2008 Time Trial 29:50
Sandbanks 2008 25:46
Kingston May 2009 22:53
Sandbanks 2009 22:37
In Summary: I am getting FASTER: )
Future Goal: 22, 21, 20, ............ minutes
Thanks to Sara for my New Fave Quote she thinks is attributed to Lance Armstrong, "Anything is possible, but you have to believe and you have to fight."
I like it because I do feel the mind plays a powerful roll in determining our success' and failures as far as personal developement is concerned. Believing you are capable and deserving of a goal is key in reaching that goal. My favorite part of the quote is the part about having to fight. I love this part because it means we hold the power to succeed within us.
Note: My Garmin gave the funniest readings for this race. Not at all accurate. It said I ran 5kms in 19:54. Oh if it were only true. Perhaps my Garmin is from the future and was racing with me next year at this same race and somehow got sent back in time. WE HAVE NOW ENTERED THE TWILIGHT ZONE!!
Tuesday, September 15, 2009
Well I spent the week recovering from my fall while testing out the "trophies" with an easy run on Wednesday and Friday. Derrick scheduled a Tempo/Long run on Saturday and all felt great. I feel I have recovered 100% from my unfortunate fall and am good to go for my race this Sunday where I expect to be picking up another set of "Trophies" for the effort. Wish me LUCK!
Monday, September 7, 2009
I feel fine today. A small bit of stiffness. My knees are both bandaged thank goodness because they are horrible to look at. the stones put huge pock marks in both of them and my elbows and my thigh and hip. Otherwise I'm OK. Just find all those 7's interesting so though: )
Wednesday, September 2, 2009
I think it is just my excitement over getting back from Florida to my trail and some more sensible weather.
As Fall approaches I am LOOKING FORWARD to-
-training on my trail
-the race reports from this years Haliburton 50's and 100 Sept. 12th. GOOD LUCK TO EVERYONE!!
-training for Sandbanks
-racing at Sandbanks Sept. 20th
-training for Sydenham
-racing at Sydenham Oct. 18th
-running in the beautiful fall weather as the leaves change color
Tuesday, August 25, 2009
I find I spend a great amount of my running time thinking about my running form. One day I hope that such mundane thoughts will no longer clutter my brain during runs however at this point in my running career I am still figuring out how to put one foot in front of the other. I wrote this poem about my running form struggles.
Tuesday, August 18, 2009
This week included 1 aqua-running session in a very warm Florida pool and 4 days of land running including back to back days, an encouraging interval run and a 60 minute long run.
I am starting to think about racing however training smart and staying healthy is my only true goal right now and hence my new motto "Smart Training Beats Dumb Straining".
Thursday, August 13, 2009
Monday, August 10, 2009
With much thought and no remorse I have finally decided to retire my poem from the top of it's namesake Blog. I wrote the poem one very frustrating day in May, 2 weeks after my PB setting 5km race which marked the beginning of the end of my knee. I was 3 days into a 7 day layoff from running and my computer was refusing to turn on no matter how patient I was trying to be. Pressing that ON button over and over just seemed to escalate my already building frustration so rather then take it out on my computer I decided to take a break and wrote a poem. The line "I need drugs to get me through it" was originally "I need cryogenic sleep to get me through it" as taking 7 whole days off from running seemed like an eternity at the time. Well I made it through the 7 days with no running however the knee ache was sadly waiting for me on my next run and for every run after that for the next 3 months. The ache is still there however it joins me at the end of my runs these days rather then in the middle. I am really looking forward to ditching my cranky running partner altogether soon so I can stop worrying about when he is going to show up.
I had a successful week of training having upped my long run to over 55 minutes and feel I have finally reached a point where I am able to get some good time in on my legs and really start putting together(with the help of my coach) some real training runs.
Wednesday, August 5, 2009
I had 7 days of workouts including 3 days aqua-running, 3 days trail running and 1 day rowing on the Egometer due to rough water. My knee was good as gold all week and it was nice to finish each run without that horrible building knee ache which has been my cue to pack it in lately.
It has been 3 months since my knee problems began and one year since I ran in the Kingston Tri which was the goal race that got me training in the first place. It will be nice to start working towards some new/old goals now including the Sandbanks 5km and the Sydenham 8km.
Sunday, August 2, 2009
If running has taught me anything about life it would be quite simply to keep moving forward. At least when you move forward you end up somewhere new, hopefully somewhere better and at the very least somewhere not the same. Getting out there to expand your horizons, to learn, see and experience new things is what running and life are all about.
Monday, July 27, 2009
I had that thought the other day while I was aqua-running at my usual snails pace and being blown out of the lake by the swimmers including World Champion Triathlete Scott Takala. What if this aqua-running thing is just an elaborate scheme that my coach thought up to keep me off my feet so as to let my runner's knee heal? I really hope that all of this treading water fast and going nowhere slow will somehow translate into maintaining my running fitness and get me land running more again soon.
Last week's training was a smorgasbord of fitness activities having added sculling into the mix on Monday and Wednesday nights, core on Tuesday and Thursday, aqua-running Tuesday, Wednesday, Friday, and land-running Monday, Thursday, Sunday. With all that I put off weights until my day off Saturday and only did my arms plus leg rehabs and pull-ups. It was a bit intimidating to get back on the water in a scull but by the end of Thursday's row I felt I was almost back in the swing of things. I also feel that I really hit my aqua-running groove on Friday's interval run and land-running had me meeting or exceeding my planned time outs before yee ole knee began to whine.
Monday, July 20, 2009
I was able to get in a good week of training while vacationing on Georgian Bay. The weather was better at the beginning of the week and I was able to get in a 25 min. aqua-run on Wednesday however skipped Friday's planned aqua outing due to the whitecaps on the lake and the chilly water temps. I had to venture out quite a ways in order to get deep enough because of the rocks and boulders close to shore. I also had a few good runs with an interval workout on Tuesday and a Tempo run on Thursday. Saturday's long run was a bit of a disappointed when I had to end my planned 50 min. run at 39 minutes due to my long suffering knee pleading for mercy. I was also able to get 2 weights and core workouts done between all the fun the girls and I were having with Grandma & Grandpa who really spoiled us with great food and non-stop activities.
Sunday, July 12, 2009
-Monday was 35 min. running with 2 x 8 min. light tempos and 2 min. recovery's.
I only made it through 30 of the planned 35 min. due to a building knee ache but luckily managed the tempo segments fine and ran them perhaps a bit fast at 4:12 pace. Derrick suggested that perhaps my fresh legs played a factor with my speed but I am wondering if my Garmin is just completely messed up. Plus weights x3 and leg rehabs.
-Tuesday was 30 minutes of aqua-running.
I think my first attempt of aqua-running went quite well. I still had some form issues to work out but could see how this would be a good substitute for running on land. As I fastened the aqua blue float belt around my waist and headed towards the lake I could sense that some kids who had barely grown out of their water wings were a bit confused at my getup. In a way I kinda felt like a Superhero in my Super Belt as I waded deeper and deeper into the lake. Finally I could walk no more so as instructed just kept my legs moving like I was running on land. I was able to go across the lake and back before my teeth began to chatter from the cold water so I ended my test aqua-run a bit early at 27 mins. Missed core again...felt bad but got over it.
-Wednesday was a 30 minute easy run. I found my legs felt a bit tired and heavy from the aqua-run the day before.
-Thursday was another aqua-run for 30 minutes with 5 x 90 second intervals and 30 seconds recovery.
I did even better on my second attempt and the water was warmer so no teeth chattering. I also saw the cutest gaggle of geese out aqua-running. There was 20 of them and as they passed in front of me in a long line I felt as though I could have joined right in behind them. Plus stretch/core class.
-Friday was 35 minutes running with 15 minutes Diagonals on the soccer field.
Same workout as last week with 5 more minutes of Diagonals. I wore a patellar tendon strap which seemed to keep my knee a bit more stable. Plus weights circuit x3 and leg rehab exercises.
-Saturday was my one day off this week. Only one day off, how did that happen? Feels fantastic to have added in the aqua-running on what would have been off days due to my knee. Plus leg rehab and pull-ups
-Sunday was a 40 min long run. My knee was just about to complain as I hit the 40 minutes. I can't figure out how Derrick got that one just right. It is nice to have someone calculate all this for me.
Friday, July 10, 2009
Wednesday, July 8, 2009
Despite the discouraging run on Saturday I was happy with my other workouts and that my speed has not abandoned me completely. I do feel however that I should back off a bit now that I have confidence that it is still there.
I like to reaffirm my running goals on a daily basis to keep my mind focused on the future and not bogged down in the disappointment of my current knee problems. I repeat mantras such as, "I will run a sub 20 minute 5km in 2009....I am a fast runner who runs hard and finishes strong". Keeping my mind full of positive thoughts keeps me moving forward mentally if not physically at this point in my training.
-Monday was weights x 3 circuits plus rehab for knee.
I decided to go for a push-ups record so as per usual counted backwards from my goal # of reps. This time I was going for 30 so counted down to 1 then dropped to knees to do 10 more. Arms were toast for the rest of the workout though it was nice to have a new baseline. Dropping down to knees to get in 5 or 10 extra has been key to getting my reps up over the past year.
-Tuesday was running 25 min. with diagonals on the soccer field.
I ran for a total of 15 min. corner to corner with a recovery run over the top or the field then corner to corner etc. etc. This was a fun workout and easy on the legs. "Easy on the legs/knee" seems to be the theme of my workouts these days.
Skipped core due to lack of babysitting for the day. Almost talked my daughter into doing the class with me but she backed out at the last minute.
-Wednesday was my day off. I may have done leg rehabs and pull-ups but if I don't write it down I forget quickly. Thank goodness for running journals( I use Training Peaks with my coach).
-Thursday was the run I had been looking forward to all week. 31 minutes with 4 repeats of 3 min. with 3 min. recovery.
I did my warm-up, recovery's and cool down on the grass edge of the track and ran the interval repeats on the track. I had my Garmin with me but really wanted to run how I felt. I was hugely surprised after the workout when I noted my pace and realized I ran 4:42, 4:45, 4:26 and 4:00. I almost made it around the track twice on my last 3 minutes. I swear I was NOT STRAINING.
-Friday was weights and rehab for knee
-Saturday was a 45 minute run with a 15min. tempo thrown in to mix up the speed.
My Coach thought that if I could make it 45 minutes without my knee complaining then the worst was behind me. Unfortunately my knee was unhappy from the get go and put an end to my little running party 10 min into my tempo(25 min. into the run) and I walked/jogged(mostly walked) home.
Plus 3 x leg rehabs and pull-ups with 5-4-3 reps(must admit that I was not lowering myself much during the set of 5 but was a nice way to mix it up a bit)
-Sunday was another day off
Thursday, July 2, 2009
I am glad I saw the race yesterday as I now have the tools I need for a great year of visualization exercises, and if my knee continues to co-operate then I can start getting back to some solid training based on my fitness level and not my pain level.
Monday, June 29, 2009
-Monday was a disaster stopping at 19:30 of a 20 minute run Plus weights and leg rehabs
-Tuesday was core/stretch and I also saw my Chiro. for some Active Release Therapy and discussed the Pros and Cons of running using The Pose Method.
-Wednesday had me running 25 min. with 3x2 min repeats and 2 min recoverys on the grassy edge of the track. The repeats felt so good that I declared "Life is Good...Again". Plus leg rehabs x3 and pull-ups
-Thursday was core/stretch
-Friday was 25 min. on grass Plus weights and leg rehabs x3
-Saturday was a total day off
-Sunday was the BIG 40 minutes with a bit of Fartleking thrown in to break up the speed. Plus leg rehabs x2 and forgot pull-upsI am excited also that this Wednesday is the 2009 Limestone Mile Road Race. This race will be my focus over the next year as I plan on running it in 2010.