Scotiabank Calgary Marathon-3:48:25

I took the whole weekend off from work and was able to pick up my race package at the Max Bell Center on Saturday morning. The Center was busy with a lot of excited volunteers and race participants! This energy was great to be around the day before the race! So, I hung around the Expo and got to see a lot of new dietary aids and gadgets. Around noon I headed to Stanley park in the snow/rain :) to walk Tikka and calm my pre-race day jitters.

Before going home Tikka and I headed over to see some of running fans...my sister and my niece and nephew!! It was a fun visit with lots of laughing and relaxing. Then homeward bound around 4:30 to make lasagna for my pre-race supper which also happens to be one of Trent's favorite meals! After supper Trent and I sat down to decided were on the course he would be to drop water and GU off to me. we decide on 5 drop spots (1st at corner 14th and 17th, 2nd at top of Shagannapi, 3rd & 4th Corner of 49th st and 40th ave for 2 drops going and coming out of Varsity....and last across from Tri it shop ). Then it was off to bed to try to get some sleep.

I got up at 4:30am to make sure I was relaxed and not time stressed. I had a bottle of boost right away and continued to get ready and then followed up with lots of water and 1/2 English muffin + 1/2 banana .

 The temps were low at  2 degrees Celsius with high of 6 degrees Celsius expected for the day! it was also overcast with a chance of ran/snow !!!! Is this spring or fall?? Since I get cold very easy, I decided on this outfit for the race...which worked out perfect :)

 Picture of my outfit.

The race start was 7am. So Trent and I headed down to the start to find parking and since it was my first marathon I wanted to be there early to get the whole experience! We walked around and took lots of pictures. The weather actually felt really good and at times the sun peeked thru the clouds! There was such a positive vibe floating around and I was so excited to be a part of it!

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Calgary Marathon Course with elevation

Then it was the count down and we were off.!!! Ya WhOOO.... The first 5 miles before I met up with Trent were great!

mile 1...8:16...Thinking wow legs feel great
mile 2...8:28
mile 3...8:19
mile 4...8:25
mile 5...8:29
 

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mile 6...8:14
mile 7...8:29
mile 8...8:23
mile 9...8:32
mile 10...9:02...Shagannapi hill (best 7:38/mi avg 9:02)...time in 1:24:37...were I  was 1.11 min ahead of 3:45 BQ :)
Meet up with Trent for a water switch out and a GU at the top of the 2km hill!! Picked up the pace again around the university and was still feeling strong

Top of Shagannapi Hill

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mile 11...8:25
mile 12...8:34
mile 13...8:33
mile 14...8:33...saw my sister and niece and nephew...lots of cheering!!!!!!!!!
mile 15...8:32...Water swap with Trent

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mile 16...8:49
mile 17...8:25
mile 18...8:32
mile 19...8:37

Wow varsity was so hilly...Just up and down constantly  my quads were getting cranky and I still had to go back down shagannapi 2km mountain ...I mean Hill :)

My sister cheering me on with a get going hand slap :)







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mile 20...8:47....descending  2km down Shagannapi my Quads were screaming!!! I have never experienced this before? must have been all the hills and then the final straw was this down hill. everything else was excellent (no hamstring, calf or feet issues) see: Shagganappi Hill
so I started to slow down :(

mile 21...8:50 (best 7:36)
mile 22...8:52 (best 7:41)
mile 23...9:06 (best 7:45)...My friend and co-worker, Laura, and her son, Bradley, came down to memorial Dr to cheer me on..it was so great to see them!

mile 24...9:05 (best 7:59)
mile 25...9:24 (best 8:02)....bad mile (but I was determined not to stop, Quads were dying on me)
mile 26...9:17 9best 7:52)
mile (last 0.2 miles to 26.2)...5:34...PUSHED IT REAL HARD ( and then forgot to turn off garmin..so shows 0.42miles not 0.2 miles)

Then across the finish Line....YAAAAA WHOOOOO!!!!! I had planned on doing a celebration dance as I passed over the line, but my Quads would not have any part in it!!!!!

Time..................3:48:25
Pace..................8:40
Female 35-40....8/57
female overall.....56/345
overall................251/857

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Then to finish the race off I was so very lucky to have, Andra, one of my blogging friends, whom I have never met in person, volunteer at the marathon and she actually gave me my metal! How great was that ;) Thanks Andra!!!!!That was the perfect ending to my very first marathon!

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Below,  my sister is pointing to the clock saying LOOK,  LOOK you broke your goal!!!!  

There is no better friend than a sister...and there is no better sister than you. Love you Rose xoxoxo

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My sister, and my niece and nephew....Thanks for cheering me on  when it was such a cold day! for 3+ hours...You are the Best xoxoxo

Me and my Hubby (you are the best support anyone could ask for...Thank you so much for being You! I could not have did this without you!!!!xoxoxo)

Me and my running buddy (Tikka). My Lips are blue in this photo below...I was just getting home and I was still very cold after the race.
After this photo  I had a recovery shake, a ice bath, a hot shower and a nap (all in that order)...then a pizza super at my sisters....best day ever!!!

Now for my next one?????

Final training days

Yesterday I had my last interval workout before the marathon. I did it on the treadmill so I would have a measured course and constant pace.

The goal was to fatigue myself with the duration of this workout not the speed.  The pace should have been moderately hard and it was more important to get faster with each repeat than to run fast in the first few and slow for the final few.I kept the pace constant, (maybe a little to fast...I was definitely at my VO2 max at the 200meter intervals :O)) but all went well and I finished with energy



Here is how it looked:
Cruise Interval Workout 

8.5 miles
30 minute Warm-Up (Treadmill, 1% incline, 9:45 pace)
4 X 1000 meters (1% incline, 7:54 pace) with 200 meter recovery jog between  (1% incline, 9:45 pace)
Followed by:
3 x 200m (1% incline, 7:05 pace) with 200m recovery jog (1% incline, 9:45 pace) 
30 minute Cool-down (1% incline with decrease in pace every 5 minutes until reach a brisk walk)

Today just a 40 minute easy run! and trying to keep the nerves under control! I am excited and anxious all at the same time! I'm still not sure what I will be wearing. I ran in a practice outfit last week but with the cold weather and possibility of rain on Sunday I don't think its going to work. So, I gotta get think on that!!!

Cheers..Nice shoes!!!!!!

April and May

Its been a while! and a lot has happened. I have been busy at work, training and vacationing :)

Work has been crazy and I am now back managing the Pharmacy!I have a very positive outlook on this and have many great ideas! But, its review time for all my staff and license renewal for the Pharmacy and us Pharmacist ... which ='s a lot of work :)...but I digress

First an update on races

Glencoe Ice breaker in April. It was a great 10k race and I PR'ed with 49:48(Garmin). I got there early and did a 15 minute warm up and headed to the start line! I paced myself good thru the whole race and felt confident at the end!

Finished......49:48
Age group...7th
Overall........156 out of 544

 








Na Holo Wahine 2010 in May. It was my first 5k  and it was an Awesome awesome run! The run was on the last day of our 16 day stay in Maui. So it was bitter sweet :) and such a great way to finish off the vacation!.Our flight was not until 11:30 that evening so we had all day to enjoy! We asked for a late check out so I would have time to come back after the race and shower and get all packed away. The Sands of Khana were great and they had no problem wit that request. We were staying in Kannapali and the race was in Wailuku, so about a 45 minute drive. I got up around 5:30am and had some oatmeal and coffee and we hit the road at 6:10am for the 8am start. We arrived at 7am  and we had lots of time to meet some local runners and some out of state participants too....( but no other Canadians ). Around 7:30 I did a quick 15 minute warm up run and then back to the start to hear the description of the figure 8 course. We all shared some friendly good lucks and off we went. It was cloudy when we started which was a great, but then has we approached the water front the sun broke thru and it was HOT!!!

Side note:
.....I faithfully did all my training runs in Maui for my May 30th Marathon, but after the first one on April 24th  at 9am I found out that they would have to be way earlier before the great ball of fire came out!!!....I am not complaining, especially with all the cold winter training in Calgary this past season, but my goodness it was hot!!!!!!!
ed a


I checked my garmin and saw 7:10 mile pace and my legs felt great, so I pushed thru the heat. I passed the aid station the second loop around and instead of drinking the water I tossed it over myself to cool down. I looked at my garmin and saw 16 minutes and knew I was close to the finish. I saw Trent taking pictures of me up ahead at the exit to  Keopuolani Park! He took off to get a picture of me at the finish...so I went faster to caught him!

Finish.....................22:16
Age group 30-39...2nd
Overall finish........9th out of 81


We got Ti Leaf Leis when we crossed finished line....In Hawaiian culture, ti leaves are a symbol of protection and are believed to bring good luck. I also got a Ti Leaf ceramic Plaque for 2nd place in 30-39 age group.....which I will cherish forever!!!!!!





Ti Leaf Leis

After the race we had some snacks and chatted with some locals about upcoming races on the Island. I hope to do the Maui Marathon next September!

It was a great morning! Trent said it was one of his favorite mornings on our trip! Even though he doesn't run he is VERY supportive of me running! For instance April 27th I had my long run but was very nervous because of the heat in Maui and I don't like to wear or carry water bottles. So, he got up at 6am with me and I did a 3mile out and 3 mile back loop (3.5 times=21 miles) and he walked carrying my water, so when ever I passed him on this 3 mile loop I grabbed a cup of water! Thanks sweetie u are the best!!!

We headed back to the condo at 9am and showered and went to breakfast at Lulu's Lahaina Surf Club & Grill. After Lulu's we went to Paia and sat on the beach to watch the windsurfers and surfers and enjoy the sun for one more afternoon! Then on to Mamas Fish house for supper!!! See you next year Maui!!!!!!!

Yup! It worked like a charm! Dam it!

I was almost hoping it wouldn't so that I could cross it off my to do list after a hard workout! This is my 2nd ice bath and its the 2nd time it worked so unfortunately for me its now #2 on my post-hard run to do list...
 
1st --- a liquid RUNRR 
2nd--- an ice bath (with hot tea and a good magazine)
3rd--- hot shower
4th--- compression socks
5th---(usually 2-2.5 hrs after run) a real meal

I worked out this morning at 8am (ran my scheduled 7 miles and 40 minutes of weights), no soreness from yesterdays 19 miles! I felt fresh and good to go :) So cheers to nasty ice baths!

Cheers
Barb

19 miles

 Again, I can't believe its the end of March! Where does time go? Training is coming along nicely. 

Today I had 16 miles scheduled but thought I'd do an even 3 hour run which ended up making it 19 miles.

Most of my training references have me written up to do a slow conversational pace at 9:27 - 10:27 and heart rate around 70%.....seems slow hey!  But, this is my first marathon so I am taking the word of the experts to heart! fingers crossed for no injuries! They, (Hal Higgins and Greg McMillan....yes I have two personal programs that I have mashed together), state that this once weekly long run should be SLOW. So I did exactly that with the help of "Mr. Garmin"!  I kept my heart rate between 72 and 75% and my pace avg was 9:45.  I was asked to do 1 min pick ups from time to time during the run if I felt frisky :)....so I did! and it felt great.  I finished in 3 hours which ended up being 19 miles (including warm up). I finished the run off with a quick chocolate boost drink and finally I feel confident that I will be able to complete the marathon.

Oh, and I did a 15 minute ice bath after my run this morning. It was a struggle getting in. But, I took some advice from other bloggers and placed the ice in there after I was submerged in the cold water. I also had some nice hot green tea and my runners magazine to occupy my mind while time seemed to stand still. It wasn't that bad, a lot of shivering in the legs and the feet got a bit painful. Hopefully my lower limbs will feel the benefits tomorrow!

I am having tummy issues at around mile 10 of my long runs and I am not sure why? It may be  related to pre-run fuel or fuel during the run? I am still doing the trial and error thing with that. I used only 1 Gu gel today because I was tying it out...not to bad overall so I think I may stick with this. My next issue is hydration...I totally dislike the belts and I tried a hand held but felt so irritated holding it for so long???

23 more sleeps before vacation time!  I couldn't have picked a better time to go on vacation...NOT....I will be at my peak mileage and on vacation, I hope I can do that! But, on the positive side, I can't wait to do early morning runs in Maui!

 Have a great week and Happy Easter
Barb

Update

Saturday was my first road race of 2010 :) ....The Original St. Patrick’s Day Road Race 10K.

Place   O/A  Bib#    Name       Div     Pace    Chip time 

25/117  251/653  76 BRYAN, Barbara  F3039 08:15  00:51:04.00

Since I'm relatively new to Calgary and have never did this run before I was unfamiliar with the course.  I had attended the 27th Annual Calgary Therapeutics Conference on March 3/4 at the U of C so I decided to walk  the 5km repeat loop to see the elevations. I was quite happy to find out it was flat with just a few short inclines.

My hubby had to work at 7am the morning of the race so I was up at 5:30am with him to have a light breakfast. I usually work Saturdays so no biggie getting up early, but that day I took a vacation day to do the race.

When I look Tikka out for her am bathroom run it was quite windy and cold! Great I thought...I have to change my plans on wearing capri's. So I opted for long Nike running pants and a base layer long sleeve thumb hook shirt, (a new obsession), and the race long sleeve shirt, (for the green color...Happy St. Patty's)....I guess you can figure out I don't like to be cold!

I  parked about a mile away from the start, (in Charleswood), so that I could have a warm up run before the race. I just made it in time to the start!!! which was good since I didn't have time to cool down, but I got a bit anxious that I would be late! Next time I willl park close and run repeats close to the race! I started off in the back of the group which made for a slow start trying to pass by other runners. After I got out on 24th ave things thinned out and it became a great race. I did pr for a 10k (51:04)...I only have did 1 other 10k (53:13) so my goal for the Glencoe ice breaker 10K on April11th is 49:59 !! I want to break thru the 50 min 10k! I have a lot of speed work in my training schedule starting this week, so hopefully this will help me with this goal :).

After the race I did a quick cool down run and headed back to the McMahon Stadium for a snack and to see if I could see any familiar faces, (bloggers), that I may know, but, no such luck....hopefully at Glencoe!!!!!
Then I headed to my sisters for a visit and a rest!!! Overall a great day!

Now its time for my 7 mile run ... since I swapped Mondays workout for Thursdays (it was pub night so cross training was easier for me to fit in on Monday). Tomorrow is hills so we'll see if that was a good idea :)

Cheers
Barb :)

March 14th !!! I have been Crazy Busy

Wow...where does time go?  I have been extra super busy with work the last 3 weeks and I have missed blogging  8)...But 24 hrs  really only allowed me to  Run, Work , Eat  and Sleep (yes...in that order!! LOL). Things are winding down at work but now creeping up at home since we are in the process of selling and buying! Fun times 8)....That vacation to Maui can't come fast enough.

Even though I was (am) busy I did keep my marathon training on schedule (see above)!  My 14 miles on Wednesday went very well. However, I did not have time to prepare a post run smoothie to take with me so I grabbed a boost meal replacement (recommended by Mr Greg McMillan himself) 


The Runner's Ultimate Nutritional Recovery Routine (RUNRR)

This actually worked really well! I felt great after and the next day on Thursday I had no problem X-training (no soreness at all)! Also the 15 minute dreaded ice bath was good on the knees 8)  

I am doing the Original St. Patrick's Day 10K Race tomorrow so I hope all goes well!

Have a great weekend

Cheers 8)