Stats for this week and an awesome day

 Tuesday Stats

**6 miles (9.6 km), 5:30pm after work

**Neighborhood, 2 loops of 3 mile hills, 

**Garmin Pace Avg 9:06...very hilly, 

**55 minutes

**It band...no issues :)

**sore calf's...on my toes too much on Monday nights run, plus a lot of ice 

**Mizuno Wave Rider 12 + Yak tracks

Wednesday Stats


**60 minute spin class, 9:30am

**6 miles (9.6 km),11am, Edworthy Park, Partner (Tikka...2 year old Nova Scotia Duck Toller)

**Garmin Pace Avg 9:32, some sprints...flat, but..very snow covered on Douglas fir side of trail and Tikka likes it a little slower

**57 minutes

**It band...no issues :)

**Calf's still a little tight...Foam roller
**Nike trails + ice cleats

**45mins weights, 6:30pm

Thursday Stats...Interval day

**Cathe HiiT DVD---High intensity interval training (30 minutes), 7:30 am

**4 miles (6.4 km), 8 am

**Treadmill, 1% incline 

**Intervals for 4 miles

**35 minutes, (Max pace 7:45/mile...Min pace 9:20/mile)

**It band...no issues :)

**Calf,s...much better

** Nike Pegasus 

**1 hour hike with Trent and Tikka
**Fish Creek Park

What a wonderful day! It was beautiful, Sunny blue sky and a welcomed -2. 

I got up early and squeezed out my intervals on my treadmill before Hubby woke up. It would have been nice to run.. outside, but I was a bit nervous about not getting the speed in due to ice...and oh ya... I like being injury free :).

I only had 4 mile intervals to do,  which I knew would take about 35 minutes, so to keep the cardio at 60 minutes I decided to fatigue the legs before the intervals with 30 minutes of  Cathe HiiT DVD.  I wanted to see if I could still pull off my interval times with tired legs. Crazy...maybe.., but,  I like a little itty bitty challenge every day...nothing to extreme...just something to keep my spunk up! 

Wowzers, Cathe's Hiit tape is awesome!!!! and it gave me that challenge I was looking for. My lungs and quads were tired!!!! However, I pushed thru the run and made my goal time. So, I think, without fatiguing my legs before,  I can shorten my recovery on my next interval day (better time). I'll chat with my trainer, Iris, tomorrow about this.

I had a relaxing 15 min stretch session and then refueled right away for recovery.

Nutrition:

Smoothie made with Vita mixer:

1 large bunch of Kale de-stemed...about 2 cups

1 lemon

1 banana

1 cup blueberries

1/4 --1/2 cup water/ice

2 Tbsp Hemp seed protein powder

Then it was on to the day! We went for a hour + hike in fish creek and on our way back home we stopped to  pick up some extra Christmas lights for the house. When we got back home Trent put up the lights and I finished off the outside wreaths and now we finally have the exterior decorated and I must say it looks great!

After Supper we decorated the Christmas tree and relaxed the rest of the evening. We both have to work tomorrow and the weekend, so the rest of the decorating  will happen on our next day off....Tuesday.

Have a great night everyone

BB

Fingers Crossed

Well Fingers Crossed...but I think my IT band issue has finally settled down. I hope I don't jink myself by blogging about it. 

Wow, 6 months! Thats how long I had that injury. With the help of a Physiotherapist (Graston...ouch!!! and IMS) and a great trainer I am on the 90% mended side of the injury spectrum. I ran again last night (7 miles)  with no issues!!! and it felt awesome. This morning was 60 minutes with my trainer at 9 am and then a 60 min spin class at 10:30. 6 miles planned for tomorrow morning...I can't wait :)

Cheers
BB




 
 

Oh my I haven't posted in so long and so much has happened.

The main thing I have been dealing with is a knee issue, which I think is IT band related. 3 days after my marathon I slowly started easing back into a running plan and did a total weekly mileage of 15miles. Then the 2nd week I started to experience knee pain on the outside of my right knee. the pain started after about 3miles and consistently got worse has I tried to run thru it. I never had any injury before, so I am not sure how this one happened? Maybe the long Shaganappi down hill at the 20mile mark in the marathon did something? I'm just so confused? I have been trying to run and stopping has soon has I feel pain and then cross-training. I have been icing, foam rolling and at least resting from running, (still cross-training which does not bother it?). I am very worried and upset since I feel like all my hard work since last September will now be lost! I felt so driven to train hard for this up coming Victoria marathon, where I hoped to qualify for Boston!  But, now I don't know whats going to happen? I want to be proactive, so I booked an appt with the "Calgary running injury Clinic". Hopefully they can find the root of the injury and determine the optimal treatment for it so I can get back to the joy of running :)...I miss it so much!!!!! Today was a 6am spin class and a 3 mile run/walk (some knee pain at end). Then ice. foam roller and compression.

I hope everyone's training  is going well and you stay injury free. If you have any suggestion for me please let me know..Thanks

Cheers
Barb

Post Marathon

I registered for the Victoria marathon on 10/10/10!!!!!!!!! ya whooo! I am so excited

Last week was mostly recovery with some light running and CT. I did 15 miles and 3 hrs CT  total :).
My quads were sore on Monday, but, by Wednesday morning they were good! So my first post marathon run was a 4mile recovery.followed by a 5 on Friday and a 6mile recovery on Sunday. But that's what my recovery plan called for. I have the 2nd edition of Advance Marathoning  by Pete Pfitzinger and  Scott Douglas. I am following the 5 week recovery and 12 week (55- 70 miles/wk)  marathon training schedule, which will take me up to Oct 10th!

Yup, I think I got the bug, the good one that is:)
Cheers

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!!!!!!!