WEEK TEN Half Marathon Training - Oct. 4-10

Monday OFF

Tuesday 8K

Wednesday 8K

Thursday 6K

Friday OFF

Saturday LONG RUN 20K

Sunday OFF

FESTIVAL CITY 10K - Runpiker Series - A NEW P.R !!!!!!!!

A big post for a big day !!!!!! :) :) :)

I am THRILLED beyond words. I set a new PR today AND "un"officially achieved a goal I set out for myself. My previous PR for a 10K was 1:12:22. I set it in my first 10K last October in the Halloween Haunting run. This year, I have been in two 10K races so far - Embro 1:14:08 and Ingersoll 1:14:13. I went to the race today hoping to crack 1:14 and crossing my fingers that I would crack 1:12 and set a new PR. The fact that I cracked 1:10 has had me on a huge runner's high all day !!!!!!! One of my favourite races to date!!!!

But back to the beginning ... Stratford is 45-60 minutes away from London so Ben and I decided to make a day of it by going for brunch with friends who live there after my race, which is an extra treat in itself - I really do love having my man with me at these runs! :) We parked at the famous main festival theatre, right by the water with all the ducks and swans, including a gorgeous black swan, before heading to pre-registration. Best swag bag to date with a great tech T, a little Shopper's Drug Mart bag filled with moisturizer, cookies, a SS water bottle and the usual advertisements. :) Off to the washroom, which is the best park washroom I have been in to date and was shocked by how wonderfully hot the the water was for washing hands. How pleasant for a change! Then I was off to the starting line. I noticed how most runners wore shorts and a long sleeved T for the run. I opted to stay in my track pants rather than change into shorts, and I kept my running jacket on over my tech T, but took my hoodie off because I was only using it to keep warm until the start. It was my first time in pants and my jacket of the season so this felt a little odd. We were then off!

It was a slow start as, surprisingly, the people in front of me were slower, almost walking, but eventually the crowd thinned out and "everyone" (so it seemed!) pulled ahead of me. I noticed my pace was faster than usual (but on target for an adrenaline-fueled start), but I kept myself in check. We ran around and down out of the park, and through the parking lot where we had parked earlier.

This is when I saw a sight that warmed my heart tremendously. I saw my Benny running across the soccer field to get to the sideline in time so he could see me again. I tell you, I really do know how lucky I am to have such a sweet soul in my life!! :) I am no fool! I grinned at him and ran up to give him a kiss and thanked him for making the effort. As I ran past, I could hear some women calling out to him, but could not make out what they said because I was wearing my iPod buds. When I asked him later about the exchange, he told me that a group of older women had laughingly told him that they could ALL use that kind of inspiration and he just grinned at them! :)

About one K into the race, I started having problems with my iPod. In hindsight, I think I pressed the voiceover button too hard and that it got stuck, but all I knew at that moment while I was running, when checking to make sure I had the right music on, the iPod went dead. I kept turning it on and off and trying to get it to work but it wouldn't. I ran for a little while, feeling panicky about not having my music to motivate me for over an hour and also feeling upset that something bad had happened to my new Shuffle! Some self-talk to calm down, a decision not to stop and walk with it, and voila, after giving the little thing a few minutes off, I turned it on again and it worked. Not a pleasant experience but I got through it.

Stratford is a very pretty city to run in, and I enjoyed the "tour" overall. This is one aspect of running that I am enjoying, seeing different towns and cities in Southwestern Ontario.

Once again, I had a runner yo-yo with me for ~1-1/2K. I did feel bad for him - he would run a few metres, and then stop to walk, repeat. He clearly had burned himself out at the beginning of the race because I encountered his burnout in the 4K-ish zone. My beef if how irritating it is to have someone like him set his sights on me as the person he does NOT want to have pass him. He continuously ran by me, and then start walking. Eventually my pace would catch up to his walking pace at which point he would zoom ahead. It was as if he made it his personal goal to keep ahead of me, which is fine, I guess, except I find it quite irritating, when I am trying to keep focused on my race, to have someone zip zip zip back and forth beside me. I told myself to be patient, and just keep at the pace I was running as this yo-yoing was happening before the race's halfway mark; therefore, he would be walking the rest of the race pretty soon. Sure enough, another 1/2K later, I ran past him and didn't see him again. :)

One of my biggest highlights of the race was seeing Ron. Ron is 70+ years old and has been at every Runpiker's run that I have. A very nice man who is a retired schoolteacher. We first noticed him in Woodstock, how steady and consistent his pace was, and how he blew us away by the middle of the race, always finishing multiple people ahead of us. He ran Embro in 1:06, a good 8 minutes faster than me. Well, when I realized it was him ahead of me (he has a distinctive cadence), I was thrilled. I was in the same running zone as Ron! Wouldn't it be cool to finish behind him? I was so proud of myself to think that my running had actually improved this much! I also got to thinking about how much my long runs HAVE helped because I would not be running just under 7:00 min/km on average if it hadn't been for my long runs. When I started to tell myself to slow down, to bring my pace back down to 7:30, I debated internally whether to let myself keep running at the faster pace because I had run 18K last weekend after all! Clearly I should have a little faith and be a little experimental by letting me run at the faster pace that I was clearly comfortable running! I am so pleased that I did! :)

And then a funny thing happened ... I noticed how I was creeping up behind Ron and a group of women who were running just ahead of Ron. I kept checking my Garmin and realized that I was the one keeping steady - it was Ron and the women who were slowing their pace! The closer I got, the more I realized that I was actually going to pass Ron! And I didn't want to do it! :( My goal was to follow him in, not pass! However, this was happening in the 7-8K zone and I had no choice, but to keep pace and pass him. I realized that his pace was off (comparatively to other races), and I had no choice. After smiling hello and passing the group of women on the hill, I was suddenly out there on my own with 2K to go ...

It was initially a bit of an odd feeling. I am accustomed to watching all the runners ahead of me, and now, here I was, successfully passing 12+ people and no one ahead of me to pass. I checked my watch again and suddenly realized that 1:10 was achievable. What a new amazing feeling!!!! I told myself to go for it and to keep my pace up so I could do it - this was my race to win! I kept chanting that to myself as a mantra.

Well, the last hill UP to the finish line was challenging and killed whatever cushion time I had left to make it in under 1:10, and it was great to see Benny again at the finish line cheering me on. He told me later was so impressed to see me just before the 1:10 mark when I had told him I would be crossing the finish line eventually after this time. :) I admit that I was feeling a little verklempt as I neared the finish line when I realized I had done it. :) :) :)

Now here's the thing ... do I count my actual time or the chip time? :) LOL !!!

Garmin 1:09:26

Chip (official race time) 1:10:19

My little beef with these smaller races is how the chip is not accurate except for those runners right at the starting line. Those of us who start further back because we are slower therefore have another 15-20 seconds to get across the start. In large city races, the chip turns "on" the moment the runner crosses the start line and then again at the finish line. However, in these smaller races, the start line is usually a ladder and a thin rope. EVERYBODY has the same start time. I tend to start my Garmin when I cross the start line so I get a more accurate reading (and usually I am within a metre as my Garmin km alerts beep as I pass the km markers along the route). Normally this is not an issue except in this race. I am officially 19 seconds slower than my ultimate 10K goal for the year, but in reality, I came in 30 seconds faster. How funny that I am obsessing over this, eh? LOL!!!

I am now understanding just a little better about why runners can get so fussy. 19 seconds ... "if" only I had started closer to the starting line ... "if" only I had run up that last hill faster ... "if" only I could have run up that one hill without zig zagging around the runners who suddenly stopped to walk in front of me ... "if" only I hadn't stopped to kiss Benny ... LOL !!!! How crazy is all that but I have a better understanding of it now - I don't want to be that kind of runner, but if a runner is within seconds/less than a minute off their goal, I can see how easy it is to become obsessed with all the run moments that slowed the runner down ... :)

So! Next Saturday - 20K. My final long run 2 weeks before Niagara Falls. The following Sunday - 10K @ The Pinery. I will decide during the race whether to run it to try to beat 1:10 or just to say "no biggie - just enjoy it" because less than 10 recovery days later, I am running my half marathon. And 7 days after the big big day, I have my last 10K of the year - a "rematch" of my very first 10K - the Halloween Haunting. I know for sure that I will be running with my dog, Angus. Ben has already mentioned it multiple times because last year, a woman ran with two dogs. Ben has wanted Angus in a race since. And at today's race, a runner ran with her dog, which inspired Ben to talk about it again. :) I would prefer going with Wallace, but it will mean so much more to Ben to see "his boy" running with his Lit'l Sweety ... :)

Cheers!

Post-race

From John Stanton's, "Running" (page 385)

This is the time to think of maintaining the level of performance your body has reached as an athlete. The key to maintaining your level of fitness is a maintenance program while you contemplate a new goal.

For the 10K racer, keep your long run in the 8K range and use your new level of fitness to run some fast 5Ks. Your base training is in place, and you can use 5K races to improve your overall self-assurance and speed.

Half marathon runners can schedule a long run of 12K to maintain their endurance. The half marathon runner on the off weekends can schedule some 10K races to work on strength, speed and self-confidence.

How often can we race?

From John Stanton's, "Running" (page 379)

For the most part, the longer the race, the greater the stress endured by the runner. For the trained runner, the rule of one day recovery for every kilometre raced is an intelligent guide. A 5K requires one week's recovery; a 10K racers can expect to run one every other weekend; half marathons one every two or three weeks; and full marathons one every month or two.

Your recovery time will be dependent on the intensity at which you race. The faster you race, the more recovery you will require.

Monthly Review - SEPTEMBER 2010

146.8 km TOTAL

18 hours 58 minutes TOTAL

6 1/2K instead of 9K, but that's okay ...

49:58

7:40 min/km

I slept in this morning and was soooo not feeling it when I got up this morning, but I forced myself out the door because I knew I would feel worse about not getting out. I actually felt a little stiff in the last few days because of my 12K and I have been thinking that I really should cut back on this week's mileage because I am running a 10K race this week i.e. I should be scaling back in preparation for it rather than trying to catch up on mileage for half marathon training. therefore, when I did head out the door with Kim, I took it easy and by the time I hit 4K, I knew 9K really was not feasible so I cut myself off at 6 1/2K. I am also going to take tomorrow off (I usually don't run on Fridays anyway), and I will head out for an easy 5K on Saturday as a warm-up to my 10K race on Sunday. Although sluggish, it ended up being a better run than expected and I am so glad I didn't waste a great morning for running!

12K !!!!!!! I am thrilled!!!!

1:31:23

Pace 7:34 min/km

Look at that pace! I ran 12K at that pace without stopping! I have never done this before.

If you take a look at some previous posts (in particular, July 11, July 25 & Aug. 14), you will understand why I am so thrilled today. Back in July is when I started having problems with every run longer than 10K - I was struggling. This is why I found most of the training programs I was looking at confusing because they all ASSUME that the runner can add 1-2K or 1 mile EVERY week to the long run minimum, but I couldn't understand why I had to keep adding mileage when I had clearly hit a wall. I had the same experience in the 10K running club last year. Very frustrating. I have learned since then through my reading from various sources that this is NOT uncommon, and why many trainers insist you need to listen to your body. When you look back at my long run posts, you can see that I was not progressing "according to schedule" and the only way I got over this hump was by starting a 10:1 run/walk method for the long runs.

So this brings me to today, when I was simultaneously excited and overwhelmed by the idea of running 12K on a weekday as a training run when I have yet to run 12K without walking. To not only complete it by running it the way I do with my regular runs, but at the same pace, is just thrilling!

And thank goodness for this blog and previous posts because I have a record of how I was feeling and now, of how I persevered! :) :)

To address my lack of runs so far this week since my 18K long run ... I was scheduled for a 2 day rest and an 8K yesterday. However, it literally poured all morning and afternoon so I was unable to get outside for a run. Not a drizzly rain that some people can run in - a full on downpour that soaked anyone who walked a block or more. I am scheduled to be off tomorrow but will likely run 8K tomorrow, and run on my scheduled day off Saturday in order to meet my mileage goals for the week.

IT'S OFFICIAL !!!!!!!!

I AM REGISTERED TO RUN IN THE NIAGARA FALLS HALF MARATHON ON OCTOBER 24TH !!!!!!!!!!!!!!

$90+ later (including the bus and taxes), I am REALLY doing it! :) :) :)

Week NINE - Half Marathon Training - Sept. 27-Oct.3

Monday - OFF

Tuesday - 8K

Wednesday - 12K

Thursday - OFF

Friday - 9K

Saturday - OFF

Sunday - FESTIVAL CITY 10K

Total = 39K

18K :):):):):)

2:17:28

Pace 7:38 min/km

Very very very happy. :)

First, I decided Friday a.m. after a very poor night of sleep that I would not run. I had been planning to try to catch up on the days of running I had missed, but hesitated because of my scheduled long run on Saturday (today). What was more important to me - getting the mileage in for the week or doing well in my 18K? My lack of sleep helped to determine this for me. :(

It turns out that this was likely the best decision for me as I ran 18K today and it went very very well! ALL my splits except for the 16K were in the 7:30 min/km zone which really excites me! I ran with Kim and Wallace, who were great running partners, and the weather was perfect for running (10 degrees C, overcast). I ran into some issues with an ALS Walk in the park - the very large group of walkers blocked the majority of the footpath so I spent a great deal of time stop/starting at one point and running on grass/dirt along the side of the path in order to get around the walkers. In an odd sense, this might have helped me run better, in that I was concentrating so much on getting around everyone, I did not concentrate on my pace or my running much.

I think I am surprised to see that, even with the minute of walking every ten minutes, my pace is still comparable to my running pace in shorter runs. It is feeding my secretive hope that maybe I can run my first half marathon closer to 2:30 than not. I am still fascinated by how long 18K is - it blows me away that I am running all the way to Springbank Park (Byron), all the way around it, and then all the way out to Gibbons Park (North London). Wow wow wow. :) :) :)

I need to register by this Wednesday for the Niagara Falls half marathon if I REALLY am going to do it. Ben is gone for the weekend, but this is something we will need to discuss tomorrow after he gets back. :)

It helps that when I woke up this morning and put my running clothes, I suddenly noticed in the bathroom mirror how my hips have shrunk! :) :) I thought that it bode well for my long run.

10K ... a little late!

1:15

Pace 7:33 min/km

Guess who has been a bad runner this week?

Life (specifically school assignments) got in the way of running this week. I was up late a few nights and as a result, slept in rather than going for early morning runs. I made it out today with Kim and I am intending to make up for another missed 10K tomorrow morning. This will leave me 8K short for the week unless I go out Sunday, which might be pushing it since I have 18K scheduled for Saturday!

Kim went with me today and he was a superstar running partner. I had to stop at one point to pick up a soft poop (yuck!) and then had to run with it until I found a public garbage can (double yucky!). He stayed the course, in spite of barky dogs and tempting squirrels so he's my guy! :)

This is what I thought about while running this morning. I "usually" run 4 times per week. Tuesday, Friday, and Sunday are my days off. My sister is currently running 6 days a week on her new program with an optional second day off. I am not half as fit as my sister. I have been sticking to my plan because I feared over-training and hurting myself when I am in the process of losing weight and getting more fit. I hesitate running 6 days a week.

However, I have been leaning toward adding another day. Most programs have scheduled runs 5 days per week and my program was one of the few which had 4 days per week. I find it harder to get out to run after a day of rest and I am wondering if I might be more prone to stick to my training program is I added another day. I would rather add one day now and then, if I decide to follow this PR-prescribed training program, add a 6th day then.

It is suggested that we all exercise 6 days per week with one day off "officially" as a full rest day. I already run at a much slower, easier pace so I am thinking that adding another day is an additional fat burning workout of 45-70 minutes ... I will look at my schedule and see ....

WEEK EIGHT Half Marathon Training - Sept. 20-26

Monday - 10K

Tuesday - OFF

Wednesday - 10K

Thursday - 8K

Friday - OFF

Saturday - LONG RUN 18K

Sunday - OFF

My First 17K Ever! :)

2:16:05

Pace 8:01 min/km

The neat thing about all my posts for the next little while is that they will be a collection of firsts ... every weekend, by adding an additional K to my long run, means running another first! :) Very cool and I want to enjoy this aspect of my training.

I slept very poorly last night. We have company and gave them the master suite so we were in the basement room. First, we got to bed late. Second, my dog, Wallace, started baying @ 1:30 a.m. and I awoke in time to see someone's feet go by the basement window! Ben ran outside ready to catch the thief/vandal, but as it turns out, it was our neighbour. Her dog, Ralphie, the blood brother to Wallace, slipped by her at the door and decided to run over here to visit his brother! Credit to her for admitting it to Ben rather than remaining quiet about it. Unfortunately, we slept poorly for the remaining hours before Ben got up @ 4:30 a.m. to go hunting. I was so tired and wanted to stay in bed when my alarm went off, but my mom was aware that I had planned to get up @ 6:30 a.m. so guess who was tapping on the floor above my head as a friendly way to ensure I got up?!?!

So, in spite of my exhaustion, I went for my long run. My BIL dropped me off at one end of the city, the start of the Thames Valley trail, and I ran all the way downtown before taking another route by heading out to and past the University before returning home. 17K - wow! The last 1-1/2K were tough, but otherwise, I did okay! I honestly think the 10:1 run/walk is helping because it does a great job of breaking the run down into sections to concentrate on (i.e. I listen to two songs and concentrate on when I am going to hear my 1:00 minute lullaby denoting walk time rather than dwelling on how many K I have left).

I FINALLY remembered to bring my Starbucks Coffee card with me this time, but funnily enough, I was not in a mood for a coffee by the time I finished my run! :( I did use up all my water so I did buy a bottled water for my walk home.

Did you know that it is suggested that one does NOT stretch after a long run? My sister told me this and it makes good sense - I have naturally NOT stretched after my long runs, instead choosing to walk steadily for a longer period of time. When I told my sister I was doing this, she told me that it was the best thing to do. Karen is using a new training program for her upcoming half marathon (her third) and it is designed to help her break her current PR. She is really liking it, and sees a big improvement in her running. I am considering trying it for myself but will write about it in a separate post.

Next weekend - 18K !!!