Make Your Own Path

As I headed out the door for my long run I decided to grab my snowshoes and hit the trail. I spend alot of the week running my workouts on the road so the opportunity to snowshoe before the snow is gone was just too tempting. When I arrived at the trail I realized that the conditions were much worse then I expected. The trail was sloppy wet where the snowmobiles had travelled so I decided to go wherever the pristine white snow on the sides of the trail invited me to go. I also decided that I didn't have to run in a straight line as I was not heading to anywhere in particular so why not go off the beaten path and see where the snow takes me. Funny but many of the places I ended up running I found myself following in the tracks of some large dog who's owner I assume took the sloppy trail in lieu of the higher softer snow. Yes following the higher snow was a bit of a struggle forcing me to step a bit higher and slow my pace but it also afforded me the opportunity to take in some views of the lake I had not partaken in before. If there was snow heading down to the waters edge or up a hill I took it. I came to a piece of property that had a huge yard of pristine snow so rather then just run straight through it I decided to really leave my mark and trotted out a huge happy face. I climbed some snow covered rocks and discovered some long forgotten wooden staircase below which at one time would have been used to access the lake. Anyhow it was a great snowshoe run and great how I felt like a first time explorer on a trail I have run 100's of times. Today's run also reminded me of a saying I have hanging on my office wall,

"Do not follow where the path may lead. Go instead where there is no path and leave a trail"- Ralph Waldo Emerson .

This quote also inspired me to write down the following quotes. I am not sure if anyone has said these before or better but they just popped in my head-

The path you forge yourself is the loneliest path of them all.

Make your own path. Those you meet along the way are your kindred spirits.

2010, a Year of "FIRSTS"

I can't believe the first month of 2010 is already over. I spent the first week of January in Florida however upon my return to the "Great White North" I decided to take full advantage of our winter season and was able to mark a few "FIRSTS" (as in first time doing something) while I was at it.

Sydenham Lake after the thaw and refreeze

My first "FIRST" was finally getting up the gumption to run on the frozen lake just outside my front door. It was my first day home from the warm South but surprisingly the -10 degree weather didn't keep me from looking forward to my first snowshoe run of the year. As I was starting down the trail I noticed a snowmobile heading out onto the lake, I decided to follow. After my first few steps it all felt so natural...or is that surreal. There I was heading out to the middle of the lake where I had been aqua-running only a few months before. My friend's house which had always seemed so far away on the other side was now only a hop, skip and jump away. The lake was completeley snow covered and flat except for the tracks left behind by various types of vehicles.  The hard crusty snow made a perfect surface for the cleats on the snowshoes to grab onto and I found myself travelling at a much faster clip then I had imagined I would be. Running so effortlessly on the frozen surface I almost forgot what was below me...deep, dark, cold water. Then there was a crack, and a slump in the ice under me. I began to tip toe, as if that would help. I pictured myself immersed in the deep, dark, cold water the very image that had kept me from lake running before today. But alas all was well, just some snow layers settling perhaps. I met some skiers who said the ice was probably 6 inches thick and had been well used by ATVers, skaters, ice fishermen and their trucks so one lone snowshoer was surely safe. I finished my first run on the lake running towards the setting Sun. I was grateful I had taken the plunge onto the ice and especially grateful it was not into the deep, dark, cold water which undoubtedly would have marked my first "FIRST" of  2010 as my last.

Thank-you to the photographers at the race for my snowshoe running pics

My second "FIRST" of 2010 was running in a snowshoe race. It was the "First Annual Dion Frontenac Snowshoe Race". I was third in my second "FIRST" : ) Perhaps I will be second in my third "FIRST" whatever that may be. Other "FIRSTS" I am looking forward to is my first 1 mile road race, "The Limestone Mile" and my first track race as an adult, race to be determined.

I hope to make 2010 a year of "FIRSTS" as I have had a good start at it so I think I will just keep it up.
Wishing you all many "FIRSTS" of your own this year.
EJ

Frontenac Park Snowshoe Race 2010

Saturday 23rd of January 2010 was the date of the first (ANNUAL?) Dion Frontenac Snowshoe Race.
Results are here and a few more detailed race reports are here and here.
It was my first snowshoe race and I had alot of fun testing my skills on the single track trail winding up and down and around Frontenac Park. It was a beautiful sunny day and had time to chat with many friends I only get to see at events like this. Thanks to Derrick and Sara of Spafford Health and Adventure for putting on such a great event along with all of the volunteers who made this event so enjoyable.
I have posted a few unedited videos below my Mom Jane Newman-Ralph took along with a video of her and her dog JT for those who may be interested.

2009 Running Year in Review

The end of 2009 marked the end of my first full year of training-
-time logged running: 170 hours
-time logged aqua-running: 9 hours
-time logged strength: 65 hours
-time logged core: 55 hours

-kms logged during training: 1573 kms
This includes a 3 month period starting in June of low mileage due to my runners knee injury
-kms logged during racing: 28 kms

Races and Thoughts...
# of Planned Races: 7
# of Races Run: 4

-January, Richmond 10km, set a PR of 52 min., 5:12 /km pace
I ran this race in a snow storm on snow covered streets. I learned alot about perceived effort as I struggled to get traction and also maintain my goal pace. I finished 4th in age group as I race the girl who got third for the last 500m but was not able to catch her.

-May, Kingston 5km, set a PR of 22:50 min., 4:35/km pace
This was the first race where I ran sub 5 min per km. I was passed at 3km by a lady in my age group(Stacey) so I latched onto her and raced her to the finish hoping we were racing for a medal. As it turned out we were racing for 4th place. The end of this race marked the beginning of my runners knee injury and 3 months of rehab, low mileage on my legs and the introduction of aqua-running and rowing into my weekly routine.

-June, July and August
I missed planned races of Beethoven 8km and Wolf Island 5km due to my injury and I began blogging and a comic called Ultra Running Guy. Taking time off from training was hard during the first weeks of no/low running. I began trying to run 20 min. stints without my knee complaining. If that went well then I would add 5 min. to the next run for a couple of runs then drop back down to 20 minutes. There were so many times when I thought I was better just to have the knee start complaining again. Derrick in his infinite wisdom/frustration decided it was time for drastic measures and got me aqua-running 2x's a week. I took every workout as it came and was surprisingly calm and hopeful that all would turn out well during this time. I was so lucky to have a concerned and dedicated coach who customized every workout based on my progress or lack there of. I have come to realize that we are only as strong as our weakest part. Who cares if my right leg can go forever if my left leg is limping and struggling along. Dr. Greg Leeman helped me to understand the importance of muscle balance for runners. One strong or weak muscle can throw all the corresponding muscles off balance causing havoc to the mechanism which in my case was the knee. Injury other then that caused by trauma can be a sign that something needs to change. Muscles need to me strengthened or running form needs to be adjusted. In the end I strengthened my muscles and adjusted my form and was able to come back as strong or stronger then I was before the injury.

-September, Sandbanks 5km, set a PR of 22:35, 4:31/km pace
This was my first race after having rehabbed all summer. I had fallen a week before the race and received 7 stitches for the effort. Luckily I recovered quickly and the day of the race had me feeling very chipper. I ran a very fast 3km and then just tried to hold on for the last 2km. I learned that going out fast is a gamble. Sometimes you can hold on, sometimes you crash and burn.


-October, Sydenham 8km, set a PR of 37:13, 4:40/km pace
This was my home race put on by Spafford Health and Adventure(Derrick & Sara) for the past 4 years. I went out slow for this race but found the distance of 8km to be a challenge at the intended pace and fell short of my goal time. I had the opportunity to race beside a gutsy lady who's perseverance often replays in my head during the hardest parts of my workouts. I find myself saying "What would Kim do now? Would she quit? No she would push harder," so that is what I do. I learned that complaining about a race after it is run is useless and just makes you look like a big cry baby. Unfortunately you cannot rerun a race so if you don't want to be disappointed at the end of it all then the time to do something about it is while you are racing.


-December, Clearwater, FL, Say No To Drugs 5km
All of my training for the year was a build up to this event. It was to be the final race of 2009 and a way to celebrate all of my training, hard work and overcoming my injury. I was all ready to go and wound up like a spring when I was hit with a virus that would just not let go. This then led to an ear infection and in the end there would be no earth shattering final run of 2009. I did keep working out during this time when up to it and found a race to run 2 weeks later in the New Year on Jan. 2nd.

There is so much more to say about my first full year of training other then my race times. I put in approx. 170 hours of running training as compared to the 2 hr 15sec. I spent racing. When I look back what I remember is the almost daily routine(5-6 days a week) of heading out the door for the days run. Going for my daily run meant time for myself be it a 1 hour interval / tempo workout, a recovery run or a long run. What I love about time planned workouts is that no matter how fast or slow you run them the time is constant and dependable and never changing. An hours run is an hours run. That time belonged to me and nothing could rush it or take it away. I loved every minute I spent running this year and can't wait to do it all over again in 2010.

I want to thank everyone who supported my running dreams this year. All of your words of encouragement, congratulations and support have been greatly appreciated. I hope you all have a great year of running in 2010 and I look forward to following and sharing in your running dreams with you.

Wishing you all a Happy New Year,
EJ

PS
2010 Race
-January 2nd, Cape Coral, FL, 5 km, set a PR of 21:35, 4:18/km pace
It was quite cold for Florida with a temp. of 39 F and gusting winds down at the beach. For the first time I ran even splits and felt strong for the entire race. I found myself being inspired by the lead woman Lisa as she passed me heading back on the course looking so strong and graceful. It was not an earth shattering effort of a race on my part but I learned that I don't have to go out fast to run a fast race. What a great way to start out 2010. The dream continues. Stay tuned : )

TO QUIT OR NOT TO QUIT(COFFEE NOT RUNNING) THAT IS THE QUESTION?

All My Mugs                                                                   Mother's Day Mugs

This looks like my dog Gypsy, she was my first baby.

Old habits and addictions die hard especially when you have invested money into them. Take for instance my coffee addiction. I had bought a very nice coffee maker with a stainless steel and black finish to match my other appliances in the kitchen. Unfortunately it died on me yesterday despite my efforts to resuscitate it with the usual cleaning protocol. It was dead and I was now going to have to go out and replace it. Or was I?

I have been thinking about quitting coffee for sometime now. Perhaps this was the impetuous I was waiting for to finally just up and quit. I knew if I replaced the coffee maker that I would be investing in my addiction and furthering the probability that I would never quit. After all, once I have put out the money for another expensive appliance I would be damned if I would let it sit there unused. So as I stood there looking at my deceased coffee maker and trying to decide if I should go out and replace it with the newest model I began to empty out the dish washer and ponder the question further. As I opened the cabinet to put some dishes away I was struck by the sight of all of my coffee mugs piled atop of one another. OMG, how could I have forgotten about all of those. Perhaps 20 or 50 coffee mugs peered down at me, some with Loony Tunes characters, some with funny quotes, some with "I Love You Mom" on them. What would become of ALL the coffee mugs if I were to quit drinking coffee? There was the mug I was given when I turned 40, all the mugs I unwrapped at Christmas, mugs I picked up on vacation plus the ones I just couldn't resist in the Knick-Knack store and best of all the mugs my daughter gave me on Mother's Day. Oh yes, I had alot invested in those mugs, monetarily and emotionally. Sure if I was to get rid of them I would gain two entire shelves of cabinet space for storage, but then what would I replace them with? It is hard to replace all those gifts and memories with nondescript pieces of china or glassware. Well I didn't have much time to mull this all over as my husband arrived home with a new coffee maker and in no time I had that sucker cleaned and brewing.

As I sit here writing this I am enjoying a nice hot cup of coffee brewed in my brand new coffee maker and poured in to a very special mug which holds almost 2 cups of coffee plus the memory of the friend who gave it to me. OK perhaps I will quit after this new coffee maker dies and with our hard water that might be in 6 months or a year tops. Until then I will enjoy and savour some quality time with my tummy warming coffee and my heart warming mugs knowing that I could kick this addiction at anytime, if I ever really, really, really wanted to.

PS

Running went smashing this week. Lots of fast tempos and intervals which killed me and I loved it.

SYDENHAM FALL RUN...LATER THAT NIGHT!!

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2009 Sydenham Fall Trail Run Race Report

This report is a bit delayed as it took be sometime to chew, swallow and digest my "HUMBLE PIE".
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.

Sydenham Fall Trail Run Pictures & Movie - unedited

Thanks to Derrick and Sara and all of the volunteers for putting on such a great event. I will write more about it when I get time.

Official Pictures are here

It was also fun hanging with David and Kim after as well. Here is a picture as proof.

Hanging out with David and Kim

Sara and Derrick                                       David wins a pumpkin and a silver medal

Rob and Kim(silver for Kim)                         Me and my medal(3rd in age)

Kim, David and Eliza and pumpkins

This is an unedited video my Mom took of the race. You will note at the beginning Derrick is giving race instructions to the 200 runners then he is off on his bike to lead the mass of people to the race course along Sydenham Lake. You will then see Derrick and the lead runners running up the trail across the lake. At the finish Kim races in ahead of me in pink and it is nice to hear all the cheers of my name as I cross the finish line and pose for a picture with official photographer Sara.

A Sneak Peak at the Sydenham Fall Fun Run Trail

I went for a nice meandering walk on MY TRAIL today and took some nice pictures of the fall colours currently being displayed around the lake. This section of the trail is in really good shape for the race tomorrow and I suspect the rest of the trail is in similar shape.

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.

NEXT Sunday there is going to be a race on MY TRAIL! Every year a couple hundred people go trotting down MY TRAIL without even knowing that they are trekking on my territory. I can only hope that some will take a few seconds out of their fast paced race to recognize MY TRAIL'S beauty and grace.




At least I know the ones that don't care will be packed up and be on their way back home by late lunch time and the ones who saw something special might think of her now and again and may even be drawn back to appreciate her another time the way I do every day.

NO DOGS?

I have meant to put these photos from a trip to Florida up for a while. I just think the sign is hilarious.

I am pretty sure that the dog has more chance of outrunning that alligator then the guy does. 

The trail this sign was posted on looped around a swampy area and despite the sign I actually went for a jog there as it is the only dirt trail around and I was getting tired of running on the paved roads. It was the dry season so most of the alligators were not that far inland...I hoped.

Post Sandbanks 5km race I felt really good with no knee or calf problems for my effort. Just to be on the safe side I made sure to ice my knee and calve/achilles daily for the first few days. I had some easy NO Garmin runs and an amazing long run with a 50 minute slow tempo in the middle of it as preparation for the longer Sydenham 8km race which is only 3 weeks away.

Sandbanks 2009 The Movie

Sanbanks Official Results

My Goal: 22:30 and on a great day 22:00
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!!

My Trophies

Showing Off my "Trophies" scabs, stitches and ALL!!

My coach once had the nerve to tell me that the excruciatingly sore legs I was left with after my first goal race were infact my "TROPHIES". What kind of prize is that I thought, he must be CRAZY. But hey no one else was giving me any trophies so I took my prize and ran with it(them). The next time I raced my legs were sore again and as before I took my prize and ran with them. I have been running with my TROPHIES for a year and half now and I gotta tell you that these suckers are stronger and sturdier and faster then I ever thought possible. Sometimes I look down at them and I wonder where they came from and how they got attached to me. I am beginning to think that perhaps my coach was not so CRAZY afterall. I am very proud of my TROPHIES these days so I'm happy to show them off scabs, stitches and all and I must admit that my TROPHY CASE isn't looking too shabby either. If I do say so myself: )

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!

3 Lucky 7's

I was feeling amazing. I thought to myself that I wish I always felt so light and springy. I was nearing 2.5 km when I was thinking about a Pose Running Clinic going on in Montreal. I had missed the posting on line and thought that perhaps I could have gone...then I was down. My hand was bleeding and my head was a bit shaken although I did not hit it. I got up and kept going thinking how this was my second time falling in a month and I hoped I was not going to be making a habit of it as it was beginning to hurt. I kept running and rounded a bend on the trail at about 4.5km when a fawn saw me and began running down the trail away from me. I thought to myself I hope the Mom is not around and realized I was actually afraid of a deer. Hey one attacked my Mom and her dog once. Anyways I was thinking about all of that and BOOM I was down again...HARD. The ground came up so fast at me and I knew I was hurt. First thing I thought was I won't be able to finish this long run, 2nd thing I won't be able to run my Tempo on Tuesday or my Intervals on Thursday. I figured I could still run the race on the 20th if nothing was broken so I checked the body parts. I was bleeding from every limb and my left side of my body was all scraped up. The worst injury was my right knee. A thick flap of skin had lifted and was all mangled. GROSS. I thought about walking home but the blood was really coming down so I walk down the trail some more to a house and called my husband to pick me up. I have never had to make such a call to my husband and I hope I never will again. I spent the night going between Emergency rooms at the two Kingston hospitals. I finally saw Dr. Jones at KGH. He cleaned the wound out really good as it had half the trail in there and stitched me up. Which strangely enough leads me to another story. I was at Costco on Friday and my bill came to $77.77. I then went to a corner store and my bill was $7.00. I thought to myself that I was due for some LUCK and another 7 as things usually come in 3's. To my surprise I got my 3RD NUMBER 7 last night at the hospital as the Dr. finished stitching up my knee. 7 stitches in the shape of a 7. I am still waiting for my luck to kick in :)
PS
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: )

As Fall approaches...

For some reason this week I am finding it hard to finish my sentences and to form coherent thoughts.
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