Training – Page 5 – Live, Laugh and Laces

December 5, 2014December 5, 2014

A Quick Look Back – Exciting Things For 2015

This time of the year excites me! I love looking back and evaluating how the year went. Often, the year didn’t go quite the way I planned. Through every experience, highs and lows, personal bests and setbacks or injuries, there is always an opportunity to learn and discover more about myself and, if I’m lucky, about others. This year was no different and through my injury I was connected to my now running coach and a ton of other great people.

2014 Year in Review:

Around The Bay and Ottawa Marathon were misses due to injury. My planned marathon for Calgary was downgraded to the 5K just so I could experience the race 🙂 My daughter and I volunteered and loved it, as usual, and I dressed up for the first time ever in a race to celebrate running through the decades. I started training for the Toronto Marathon as soon as my boot came off, and had a PB on race day. I ran my very first trail run, a 23K with the I2P run in Gatineau, QC, dressed up for the Ghost Run and ran one of my favourites, in the pouring rain, the Army Run!

My husband and daughter participated in their very first races this year (Strides for Ethan and Ottawa Foam Fest), it was amazing to do these with them. A few other smaller races and to top the year off I hired a running coach. Lots of firsts this year!

Setting Goals for 2015

This is also a time that I am looking ahead. I’m planning new race goals, distances, training schedules, and making arrangements for out of town events. Some events are still under wraps but staying true to myself, I am setting goals that take me beyond my comfort zone.

One of my goal races this year is The Ottawa Race Weekend Marathon. I originally planned on running my first marathon in Ottawa (and second) but due to injuries was side-lined from accomplishing this. I ended up running my first and second out of town. I am determined that 2015 is my year to run the Marathon in the city I call home.

I am so thrilled to have been invited to join The Ottawa Race Weekend’s Team Awesome. This is such an incredible honour for me. To share my love for running, encourage others to set race goals and connect with other runners throughout our journey to race day is something I’m already so passionate about – being able to do all of this as part of Team Awesome is a forever memory in the making!!

You can follow the entire Team Awesome on a variety of social media sites. We will be using #TORW2015 to connect and chat with all of you. We all have different strengths, personalities, interests and experiences so you’ll likely relate to more than one of us. Meet Team Awesome

If you’ve ran the Ottawa Race Weekend before then you know it’s a fantastic race and an incredible way to see the city. If you have not experienced this race for yourself, it’s a must and you should seriously register. Register Here

I also love volunteering for race kit pick up every year for Ottawa Race Weekend, as this is something my daughter and I do for numerous races in Ottawa. We even convinced my son to come with us for one event. This is such a great way for your kids to be inspired by others, share something with you that you love to do, and in their words, get cool free stuff! You’ll see me at Race Pick Up again this year – say hi if you see me!

October 9, 2014October 9, 2014

Acknowledging the Wins!

Do you set goals? Are you always looking ahead at what is coming up or do you take time to reflect on where you have come from?

How often do we take the time to just enjoy the moment or take in the day of a particular event or race.

I always have another goal or race coming up. It’s how I get up the next day and keep going. There is not a finish in sight for me but just moments and events to check off one at a time.

Having hired a running coach I am no longer “in control” of my running schedule and have submitted myself entirely to his plans and schedule for me. Part of my fall race plans included the Army Run. My coach suggested I run it hard. Now this can be up for debate with people as I’m training for a fall marathon (just 4 weeks away from the Army Half). Some choose to run it as such, a training run, slow and steady and others will race it. The difference when it falls into your training and is not your goal race is that you do not taper for it, you just run it. Tapering allows your body to recover before the race, and of course you’d take time to recover after as well.

After being told to race it, I had a time goal in mind. To beat last years time. I was short 18 sec. to accomplishing this and a tad disappointed when I realized how close I came. When sending in my weekly report to my coach, I reflected on my week in review. I quickly remembered that it was only 4 short months ago that I was removing a cast that I had on for 3 months! I had come back from a serious stress fracture (including a secondary minor one). I built my running back up quickly and most importantly I remained injury free!

So in fact, my race really was a victory for me. I had been training differently, focusing on building strength and using different muscles for only 3 short weeks. I went into the race after a hard training week, including a long run the day before, and I experienced some special challenges the morning of the race, and yet I still came in ONLY 18sec. short of my time last year.

My disappointment very quickly turned around and I was proud of how I ran. Proud that I have worked hard at correcting my running technique to run more efficiently and injury free and the Army run wasn’t my goal race. 🙂

Next up is my second marathon in Toronto. I hope to beat last year’s time, but again I have to celebrate the fact that after an injury I am going to be back running a full marathon and therefore need to be proud of that accomplishment regardless of my time. Getting a “personal best” is the bonus I hope to experience, however the real win has been the journey of getting to the race. The countless hours and kilometres that I’ve invested to achieve this goal.

I’ve had an exceptional training season, new friends, new connections, being part of special groups including the opportunity to be a Digital Champion for my goal marathon and being given the incredible opportunity to test out new running gear and become an ambassador for some of the gear I’ve tested out and loved.

So my question to you: Have you taken a moment to celebrate where you are today? The personal development or steps that you’ve taken to achieve a goal you have. Again, it doesn’t have to be running related. Are you still moving in the direction of the goals you’ve set for yourself? Are you better today than you were say, even one month ago? Remember why you are doing what you are doing and celebrate what you have already accomplished.

Keep going. 🙂

September 15, 2014September 15, 2014

The Running Continues With Some Help

Adapting to change was evident in this past weeks training. Although I felt good with my cardio my legs were tired. It was all I could do to complete an “easy” 5K on Wednesday! My mind kept trying to convince my legs to go faster, my legs were just not capable, but I pushed and got it done in probably the worst 5K time ever.

It’s funny when you switch up what you’re doing how quickly your body reacts to the change. I combined two training runs into one on Friday which started off slow but ended up feeling fantastic and strong. By Sundays run I felt like I was back, feeling strong and marathon ready! Sunday was a 29K run and I was back running with my running group for a change, it was awesome! Weather was a cool 3 degrees and didn’t rise much more than 9 I think. This is my kind of weather!

I have been using Pro Compression Socks for my recovery after my long runs and love how amazing they feel! On Friday (15K) I decided to try them running for the first time and could not believe how much support I felt with them. I believe that is why my run started off with tired legs but within the first 4K or so I literally had a bounce to my step, I felt strong and could have easily ran further.

My routine after a long run is to put compression socks on for recovery immediately after my shower, as it helps with muscle soreness and blood flow (circulation).

The pro compression socks are so light weight and comfortable I will now be using them for most of my runs for additional support and to help circulation during my long runs. They have the added bonus of keeping me warmer as we move into fall training. Not to mention they have the most amazing fun colours to choose from.

So here are the reasons I think you should try them:

PRO Compression helps increase blood flow which relieves discomfort and assists in recovery.
Super comfortable to be worn during and/or after your runs. Try them and see for yourself just how comfortable they are!
FUN cool colours to choose from.
Variety of styles to choose from (my favourite is the marathon sock).
Special discount code to get 40% off – Use CODE BLG14 at checkout Pro Compression Website

Would you like a chance to win a pair of Pro Compression Socks?

Simply share with me what you do to stay active and your name will be entered to win. You can comment below, facebook me or send me a tweet 🙂 (deadline is Sunday, Sept. 21st)

You might also want to sign up for the Sock Of The Month Email List for special deals and new product announcements (scroll to bottom of homepage).

You can also follow them on Facebook and Twitter to stay informed.

I now realize that I want a few more pairs, as colour choices are just too fun not to have a few, plus I can’t keep up with the wash. 😉

Don’t forget to message me and get your name in for the draw! Good Luck!

September 7, 2014September 8, 2014

For The Love Of Running

As a Digital Champion for the Scotiabank Toronto Waterfront Marathon I’ve had the amazing privilege of connecting with so many wonderful people online. Many training for their first marathons but a number of ultramarathoners as well. Interacting with so many runners motivates and inspires me daily!

August was a busier than usual month for me in regards to races and boy did I have fun! It’s hard to pick my favourite one however the Ottawa Foam Fest focused on FUNCORE. This is a quick video of what I experienced with my husband and daughter running their first official races Ottawa Foam Fest Video.

23K Trail Run - Halfway and still smiling! — 23K Trail Run – Halfway and still smiling!

Equally as awesome was my first ever trail run. I absolutely love Ray Zahab’s passion and vision for Impossible2Possible. So when I found out there was an organized trail run with distances ranging from 10K – 100K I wanted to be a part of it. All proceeds went to support the youth ambassadors with I2P. With a little encouragement I signed up for the 23K. Thank goodness two friends decided to run as well, as it would have been a completely different race experience without them! I think I’m pretty much hooked and am now including more trail running in my training.

My training has been going very well, I’m actually enjoying my progress and am having more fun! Long runs are getting long, like really long – today I will be running 32K. I still feel really good and cannot believe we are 6 weeks out from my goal marathon for the fall.

Oh and I have new shoes! I’ve finally made the transition (okay, making the transition slowly) to a lower profile shoe to encourage a more natural running form. So far so good, I still have happy feet!

Most recently (but certainly in my thoughts for 6 months or more) I’ve decided to get a running coach. I realize that there are so many amazing athletes who have expertise beyond my own experience in running. Running is not just recreational for me. I do run for fun, for therapy, and for the challenge and overall feel-good feeling I get by getting outside and running. However, I want to be challenged more and accomplish more than I think I can accomplish. I want to achieve some really awesome running goals and for that I will need someone who is more knowledgeable than me to help me achieve the goals I have.

I’ve decided to go all in (well, because that’s what I do! LOL) My training schedule has changed and I’m trusting in the plan and of course my coach. Week 1 of my new training schedule is now in the books and I accomplished everything I was told to do. Nothing more and nothing less. Okay, maybe a wee tiny bit more BUT I’m learning to do a little less for now 🙂 AND I’m happy to be dragging a few running friends along for the ride, making memories, having fun and simply getting out and running!

Up next for me is the Army Run. Not sure if I’ll be racing it or using it as a training run at this point but I know that it’ll be amazing and I’m looking forward to it.

How is your training going? What was your summer highlights? Would love for you to share.

August 9, 2014

Travelling for Training

Again, life has been busier and I’ve missed more runs with my running group than I had hoped for. Still getting my runs in but more and more on my own. I started hills and felt like a pro while doing them. 🙂

Being a part of the amazing Digital Champion Team (DC’s) for the Toronto Waterfront Marathon means that there are a variety of events happening in Toronto. There are a handful of us DC’s who do not live in Toronto therefore we must travel if we want to participate in these events. The event I chose to travel for was the Beaches Jazz Run 20K Training Run.

I managed to get 3 others to join me and our travel plans were set! We’d leave on the Saturday morning, drive to Toronto, relax Saturday night and be up early for a 7:45am meet and greet with other DC’s before the run began.

Travelling with others that you do not know well can be risky, but when you have health and fitness as a common denominator there is always lots to chat about! Turned out to be a great group to travel with! We happened upon an amazing restaurant for dinner, relaxed and managed to get to bed at a reasonable time. We had three alarms set and were all awake for 5:20am, because we needed time for coffee and of course proper fuelling for our run. Everything went smoothly and we were off to the Beaches.

I enjoyed meeting other DC’s who I’m getting to know through our connections online. It’s so nice to meet in person the people that you are cheering for and believing with to accomplish the goals they have set for themselves. Also, knowing that others were not there as they have had to put their plans on hold. Knowing all to well, how very difficult it is to be “forced” to post-pone your dream because of life’s circumstances or injury. When you are passionately driven to go after your dreams, it’s hard to have to sit back or change and adjust your goals so that you remain healthy. It’s making sure you have balance and that the timetable will work with what is going on in your life. I admire and respect these people for picking the hard choice and doing what is best for them!

It turned out to be a HOT day! The humidity was ridiculous and there did not seem to be much of a breeze, even though we ran along the water for a time. There were pacers for the training run but as far as I could tell only for continuous runners. I choose to do 10/1’s for my long training runs. So I lined up near the back, also noticing the slowest pacer was for a 4hr. 10min. marathon. Realizing that I’d be slower than that, my position in the back seemed to be appropriate.

I had the awesome privilege of travelling with two new friends who were both running their first official 10K’s. They were there to see me off (10K race started 45min. after the 20K). They took pictures and cheered me on when I headed out. I kept up with the 4:10 pacer for the first 2-3K and then gave myself permission to pull back and commence my run/walk plan. This was clearly going to be my own run.

I was not alone at the back but we were not many! This surprised me as I really believe I’m an “average” runner, so where were the other average runners?! It was a fantastic route, having met a number of people earlier on, it was so nice to pass each other on the out and backs and give high fives or simply yell “you’ve got this!” I think the hardest part of the run for me was when we turned off to do a 5K out and back towards Tommy Thompson Park! The air felt dead with little or no breeze and the sun just beat down on us!

Because this was a training run and not a race we were sharing the path and road with other runners and bikers. There were less people in front of me and I unknowingly followed a random runner across Lakeshore Blvd! This seemed very odd to me and didn’t feel right. There was a lot of construction and I realized seeing the Loblaws parking lot that I had made a wrong turn! There was a volunteer at Lakeshore and Leslie St. directing runners to turn down Lakeshore–not across it–BUT with my luck they must have momentarily stepped away and I just followed the runner ahead of me!

No big deal, right? That’s not what I thought when I added almost 0.5km to my run. Once back across Lakeshore I was on my way again to get this thing done! Heading back towards the beaches, I welcomed what little shade there was along the route. It was a lot busier now with people enjoying a family day and watching all us crazy runners actually running on an exceptionally humid day!

The end was in sight, once hitting the boardwalk my main goal was to not fall! Legs were tired, heck I was tired, so watching my footing was my priority. Oh, and hitting my Garmin when I crossed!

Met up with others, chatted about the experience, celebrated with everyone and then signed up for a quick massage!

My travelling friends and I quickly freshened up, found a great spot for an amazing brunch and we were back on the road again to make our 5hr. trip back home.

During the trip home our two friends who ran their first official 10K’s had decided that they would go for it and signed up for their first half marathons!!

All in all, it was a fun 34hr road trip!

July 19, 2014October 17, 2015

The Forgotten Marathon Bag – Yes, It Really Happened!

When I chose to sign up for my very first marathon I had no idea the challenges that our family were about to face. I could have chosen to wait and run another time but I had already made the mental commitment to run, I had already psyched myself into doing all that was required to run a marathon. Running during that time became very therapeutic for me, almost necessary. It became a place for me to process my thoughts and feelings, by talking it out with a new running friend, or being lost in my own thoughts and feelings on a long run. I believe training for the marathon saved me in many ways.

So what happened when I discovered every runners worst nightmare and forgot all my gear in another city the eve of my run?

Read about it here on the Scotiabank Toronto Waterfront Marathon where they posted my experience in their blog. Honey, I Forgot My Marathon Bag!

Have you ever experienced something like this?

July 14, 2014

With Or Without Others

The past two weeks are somewhat of a blur! I have had to run many of my training runs on my own because of my schedule. It’s been a great two weeks, my runs have been amazing and I’m feeling really good. It’s almost like I’m in a stage of newness again, like rediscovering running for the joy of solitude.

Don’t get me wrong, I LOVE running with a group. However, I’ve come to realize that maybe I’ve become a tad dependent on the group. Having to be somewhere at a specific time helps me get out for sure. I’ve had some unexpected things come up forcing me to get out more on my own which made me realize I’ve missed the long runs on my own. I’ve missed the strength I feel when I’m pushing myself at a faster pace OR pulling back forcing myself to slow down for the slow/long run. I’ve forgotten the satisfaction that comes from being in control of the course and the pace, the feeling of being lost in my thoughts and feeling renewed in my heart, thankful and grateful for my family and life.

I have always been a solo runner and I’ve trained for most of my races on my own. I never considered being part of a running group prior to training for my first marathon. When the kilometres started to really climb, I realized the benefits of group running.

I thrived in the group and loved getting to know other runners and feeling inspired and empowered by many of them while out on runs. Running in a group also allowed me to run in areas I wouldn’t run much alone, allowed me to just run without thinking about pace or direction and it certainly kept me company on those 3-4hr training runs. It was the perfect timing for me to connect with the Running Room and train with the marathon group.

This training period feels different though. I know I will get out with the group when I can, and it’ll be just as amazing when I do, however, some of my goals have me being away or training for different events, requiring me to do more training on my own. I think it’s good though, it’s kind of the best of both worlds.

What about you? Are you a loner? Do you like to run on your own or do you need to belong to a running group? Have you ever been a part of a group? This certainly can apply to anyone going to the gym, taking fitness classes or whatever new adventures you might be taking on. There are benefits to doing it alone and certainly joining up with others.

For myself, I think there is a time for both, and I’m thankful I can experience both as I continue to train for all the races coming up in 2014.

Being a part of the Digital Champions (DC’s) for the Scotiabank Toronto Waterfront Marathon has also allowed me to connect with some pretty inspiring runners and a fantastic online community that I am truly blessed to be involved with. So although many of my training runs will be on my own, I’m not really alone. A supportive online community can also be just what you need!

Here is a shot of the Ottawa Team, a small portion of the DC’s that are encouraging runners who have chosen to make the Toronto Marathon part of their fall racing goals.

Running alone has its perks and for me it is so therapeutic. It brings me back to the reasons I love running. It’s a place for me to really be in touch with who I am and process through the events in my life. However, I will never give up the joy of running in a group. The friendships, encouragements and challenges that come from pushing yourself with others, especially on those long, hot summer runs or, not so long ago, those unbelievable long, cold, snowy ones!

However you run, may you get all you can out of it and be renewed in your love for running!

June 28, 2014

The Ups and Downs of Training

Training for the Toronto Marathon officially began June 19th at the Running Room I run with. I was pleasantly surprised at the amount of runners who have chosen to run Toronto this year. I’m loosely following the Running Rooms Training Plan but will switch some of my runs on my own to trail running as I’m trying to challenge myself differently this season.

We ran an easy steady run on our first Thursday night together and it felt good. It was my first time back running with a group since my injury in February and I missed it. Saturday I was out for another easy 6K on my own and again felt really comfortable.

Before I officially signed up for the marathon, I had the privilege of connecting with Ray Zahab, who is the founder of i2p (impossible2possible)and chat with him about my injury and my goals for this season. I have been a huge fan of his for years, I recommend these books about his journey: Running To Extremes and Running For My Life: On The Extreme Road with Adventure Runner Ray Zahab. He was kind enough to connect me to Mike Stanish who runs runeffortlessly.com, a run clinic that teaches proper running technique (as well as raising money for local charities). I took one of Mike’s clinics and have since been working at staying relaxed during my runs, it seems to be a little more natural now. Mike then connected me to Dr. Troy from Holistic Clinic who specializes in helping athletes through torture, ahem, I mean ART (active release therapy) treatments. He has been helping me with my hip issue. Dr. Beauchamp and Mat from Sante Chiropractic and Wellness Center are part of my wellness team for massage therapy, acupuncture and chiropractic care, to help me get to the finish line injury free!

So back to training, on Sunday it was a 10K run with the Running Room and again felt really good. Feeling rested, lighter on my feet, and encouraged that perhaps I was back from injury and ready to get into the fullness of marathon training again.

I need to learn to bottle that feeling up, as we all know that we will run into bad training days.

Week two proved to be less than stellar. Easy 6K on Tuesday on my own and it was an okay run. Wednesday met with the group and we headed out for our 10K Tempo run, which was my first 10K continuous since February. I believe our temperature was 89% humidity and 25 degrees (not sure the ‘feels like’ temperature). So it was hot and humid! I was feeling pretty good the first 7K, even chatted a lot during the run (on a tempo run you should not be able to have a conversation with someone, you should be pushing yourself). I even thought to myself, this feels good, I’m even able to chat. AND THEN, I had to stop talking.

I found it difficult to keep up with the group but kept at it. I realized I should stop and take a walk break but the others in the group seemed good, so I fought with myself for 0.5km. I was wearing my new Bondi Band Headband that says “Find Your Happy Pace” and I was telling myself, this is my training, I need to run it smart. It’s okay to walk if you need to and so on. I smiled at the thought of my headband and the reality of finding my own pace. I pulled back and took a needed walk break. I then proceeded to run my own pace to complete the run. I was disappointed and filled with doubt about my upcoming races, including the marathon. I was already in a slower pace group than I was in the winter, in hopes of giving myself a recovery period to train smart and not over do it. Then I asked myself, what would you say to someone else, and I started to encourage myself with those same words.

On to Thursdays 6K steady run. I work long hours on Thursdays and need to bring my running gear to work and have a 15min. window to get to the running group. As I was changing I realized I forgot my socks. UGH! This means going home and missing the group talk before the run. Okay, no big deal, headed home.

Arrived as the group was about to head out. Again, humid day, high of 28 and lots of sunshine! We headed out and I intentionally pulled into the back to give myself room and run my own pace with only two others behind me. I ended up chatting again and it was a decent run. I turned to say something and missed the uneven sidewalk and for the first time in my life fell hard onto the ground. I’m not entirely sure how much of my body hit the concrete, but it seemed my shin, my right knee, elbow, shoulder and both hands showed evidence of the fall. AWESOME. Of course, the entire group stopped and helped me up and then shouted out “footing” the rest of the way back, LOL! I stiffened up after getting home but woke up feeling not too bad, the elbow/shoulder and knee sore but doing fine. So thankful, as the first thing running through my head when I got up to continue running, feeling some throbbing, was am I injured, is it adrenaline that is allowing me to run, fearful of another setback. Not concerned about much other than will this affect my training? 🙂

Isn’t training very much like life? There are highs and well, there are lows. I think we need to celebrate both. The highs build confidence and encourage us, and give us a boost, a place of rest almost. The lows build character and are a mental challenge that we all need to face and overcome. One thing I do know, we get up the next day and we do it again. We commit to the training and we work out the ups and downs on our runs.

Category: Training

The Running Continues With Some Help

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For The Love Of Running

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The Ups and Downs of Training

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