June running plan

Hello there race fans! Are you getting your June race plans in order? We have some great plans in our household! The kids and I have signed up for the Enfield Penguin Run on June 1st, which is in our community, so we are excited to participate with the Penguins for the first time.  If you haven't signed up yet, visit their site at http://penguinrun.ca/ and check out the mock-up of the medal:

Since I plan on attending a few races this summer, I also joined Run Nova Scotia. Got my card in the mail yesterday! With that membership you get a discount on a number of races throughout the province.

Todd has to skip the Penguin, except he will be in his role as a cheerleader. He broke a bone spur in his foot a couple of weeks ago, and on top of that is fighting Plantar Fasciitis. The road to Disney's Wine and Dine is starting off slowly for him.

Since time was running out, we all signed up for the Johnny Miles Marathon Weekend. We are all going to do the 5k, and kids registration was free!! And for the adults, I have to say I think the medal is pretty cool!  Here's Johnny........

Having grown up in Pictou County, I've always known about the Johnny Miles and for a LONG time just thought that was something that I couldn't do. I mean,  I am one of the most uncoordinated people you have ever met. Remember that post about my first running experience? Yeah, that road rash was earned on the roads of New Glasgow! LOL.

But this is my year! Now granted, I have fallen off my running game a little and at this point can guarantee that my 5k will be a mixture of running and walking, and I highly doubt I will break the 40 minute mark at either the Penguin or at Johnny, but there is that small chance that if I try to keep up with my son I *might* squeak in under the 40 minute mark.

Oh, and guess what else I am doing this month?  I was SOOO bummed about not getting a registration for the Sole Sisters 5k in Dartmouth on June 8th. And our spring schedule is coming together and I figured out I can volunteer that night at the race! So if you are running, watch for me! I will be cheering you on somewhere!!

I am also eyeing up the July races on the Atlantic Chip and Run Nova Scotia sites.  I am seriously considering the Run for the Lobster race in Pictou the weekend of July 7th. It looks like there is a 5k and 10k option. From what I can picture in my mind I think the course is relatively flat so I am thinking this might be a good run to move it up a notch to the 10k. If you are familiar with the course and can confirm its flatness, please let me know!  I can't seem to get on to the website to confirm the course layout.

Having said all that I guess I will see if I can get myself out the door tonight. June 1st is going to come quickly!

169 days until I Run Disney!!!

That's me, waaayyyy at the back! ;-)

Have you registered yet for the Tartan Twosome?? You should see the BLING!!

I am so excited! A peek at the medals was shared last night for the Maritime Race Weekend in September.We are doing the 5k Sunset race Friday night and the 10k Sunrise race Saturday morning to earn the Tartan Twosome medal and buff!

Here's a peek for you!

And don't forget the buff:

You may not hear me saying "Ahoy,matey" as we run along the water in Eastern Passage that weekend, but I'm pretty sure I will be saying "Aaaaaarghhhh" as I finish the 10k Saturday morning. It looks like a great race route and I have read great reviews of it from last year:

So, if you would like to join us at Maritime Race Weekend - sign up here for the Tartan Twosome (70% sold today!). See you there!  http://www.maritimeraceweekend.com/coastalrace/

Boston, Basketball, and Blogging

So it's been a little while since I did a post. March and April are busy months for accountants, and in the middle of that we took a little trip to Boston to see the Celtics play with a big group of friends. Twenty-six of us managed to tour the city, do lots of shopping, watch the Miami Heat play the Celtics, and have a lot of fun over a five day trip. Boston is a beautiful city, and if you have never been I would encourage you to go. Don't let this week's crazy events stop you from visiting a city that is home to the Freedom Trail and the National Holocaust Memorial, clear evidence that Boston is a peace-loving city.

The Holocaust Memorial is a moving tribute to the millions who were murdered by the Nazis during the second world war, and this large boisterous group of travellers all stopped and quietly read the memorials and digested the visual lesson on how many innocent people were a part of that time in our World history.

Each glass tower is etched with the numbers of the prisoners taken to the concentration camps. The sheer size stuns you into disbelief that this could have happened.

Upon our return from Boston, we then had the provincial basketball tournament at Central Kings Rural High School in Coldbrook, NS. There was a lot of tough competition,but the boys came home with provincial bronze medals and everyone had a great time. The Kings Gators deserve a lot of credit, this was by far the best basketball tournament we have attended. From the opening ceremony where the kids got introduced and heard two Acadia Basketball players speak, to the foul shooting contest, to the canteen and the friendly spirit of the hosts, the tournament was a standout and I congratulate them on a job well done. Basketball Nova Scotia may want to find out what was done here and give format suggestions to other tournaments, because it was incredibly well done.

And so now I return to running and to blogging. We all know what happened on Monday at the Boston Marathon. So on Wednesday I joined the running community and ran 2.62 miles in honour of those who lost their lives and those who were injured in Boston. 

Tomorrow we are running the Earth Day 5k as a family. Our medals have arrived, and after we complete the race we will be presenting the kids with their Earth Day 5k medals.

Lots of my friends are starting to run, and that is awesome! What's funny is that these same friends are the ones who now motivate me to get out and run. Seeing them enjoy the activity, and hearing their positive thoughts about running, encourages and motivates me to keep at it.  So don't worry about being in last place, and don't worry about how much you walk compared to how much you run. Just get out there and move!! You will enjoy it too!

A little magic

Have you ever heard of a magic mile?

I have been using the Jeff Galloway app for time improvement and he had me run a Magic Mile last week. Basically you warm up, get ready, put everything you can into this mile and then check out your pace to help you determine a reasonable estimate of you race time for your longer race (after you train adequately!).

So I did my magic mile, and I was thrilled to accomplish that mile in 12 minutes exactly. Doesn't sound like much, but that is four minutes faster than the necessary pace to avoid the pace bunnies who DQ you at Disney, so the most important thing is being ahead of that pace.

Speaking of Disney, today was the day registration opened for the Wine and Dine Half Marathon and I am excited to say Todd and I are both registered!! Now the hard work really begins! It was quite funny to see me dancing around the office with my registration paper, beaming about the fact that I am now officially registered to subject myself to unknown physical demand along with the potential for public humiliation! But excited I am!

My Training Partner

So, I have recently mentioned this guy who is my training partner for this year. In the heat of the moment, when I randomly suggest one winter day that WE should go run a half marathon at Disney, my sweet husband Todd agrees and says, "Sure, how much time do I have for training?"

Todd is actually the person who first introduced me to running. I think I briefly touched on that topic early in my blogging. I was 19 at the time, Todd was 21, and he was VERY fit. He ran regularly. I ran to the fridge, to the snack cupboard, and on the weekends to the bars.

But because Todd loved to run, I agreed to go out on a run with him one fateful summer evening in July. Now, I did have some minor experience with running. I was a track star in elementary school, regularly winning ribbons for the 50 meter dash, the 100 meter dash, and I believe once or twice for the obstacle course. So, thinking "How hard can it be?" I went out the door, down Todd's driveway, and took a right turn to head UP the mountain with him. Because by running up first, you at least would get the benefit of running down at the end. Or at least that's what Todd told me.

That theory really didn't matter. I believe we made it about 400 meters when I landed my foot in a pothole.  HOW you ask????

I suspect I was likely watching Todd ahead of me and not the road. I don't know. But my foot landed in a pothole, I twisted my ankle and landed on the asphalt like a ton of bricks. As Todd helped me up and we surveyed the damage, it was clear that I was covered in road rash from my ankle to my arse. Literally.

We turned and hobbled back towards Todd's house. A neighbour stopped and asked if I needed help. I WAS SOOO EMBARRASSED!! I hid my face and said "No" to Todd, and when he told the people in the car they haughtily replied, "We weren't talking to YOU, we were talking to HER."

So I replied that No, I was fine and only my dignity was hurt, and we made it back to Todd's house where he lovingly poured a bottle of rubbing alcohol over my leg, "because alcohol won't scar your leg like peroxide will." 

Todd's mom arrived home to the bathroom scene of Wanda shrieking her head off like a crazed banshee and Todd trying to be supportive and no doubt questioning what he had gotten himself into.

I swore I would never run again. I figured I was as graceful as a 1980's robot and just wasn't cut out for that kind of sport, and quickly returned to my routine of running to the fridge, to the snack cupboard, and to the bars.  Of course, I took Todd along for the fun and helped him to find a few extra pounds. Per year. For the last twenty-two years.

So, it was quite surprising when I decided I was going to be a runner. Even more surprising that I have not fallen yet during this quest that I am on. Although I am much more careful to watch for potholes now, and dips in the road, etc.

And now I have convinced Todd to join me. He is returning to his former exercise of choice - running. And he has been at it now for six weeks. During that time, he has run the New Year's Rock 'n' Run 5k, the US Road Runners Movie Marathon 5k, and his last race, the Love on the 5k Run.  It is this last race that I find mildly humorous.

Todd ran this race one winter evening, round about February 14th. And it was exceptionally icy here that week. And my husband can be a little stubborn at times (how we get along I will never know, we both have heavy doses of the stubborn gene). So as he was leaving I gave him some advice, to run on the roads through the subdivision, because there was a lot of melting that day and the sidewalks on the main road had been flooded in many spots when I was out. That was sure to freeze to ice but the roads themselves would be salted and fine.

Approximately 40 minutes later my phone dings and it's a text from Todd.

"Ouch."

And me, "What?"

"I fell."

"Want me to come get you."

"No, I'm fine."

I put the phone down and ponder what I am sure has happened. About ten minutes later, Todd walks in the door, knees ripped on his pants and dirt all over him. He confirms that he took the sidewalk route. And that he fell again. Ouch.

Now, unlike me way back when I was 19, Todd has not sworn off running. He has continued to go out the door and work towards his goal of losing some of those extra pounds and joining me through several races this summer and 13.1 miles of Disney in November.

But I have come up with a personalized name for his Love on the 5k Run. I have taken to calling it "Twice on the Ice."  It has a special ring to it, don't you think?

A Long Distance Accomplishment

It has been an exceptionally busy week for our family. After an injury and physiotherapy all last week, Noah's basketball team was in play-offs on the weekend for their division in the Metro Basketball Association. After three great games, the team won the championship game against the St. Margaret's Bay Slam by a score of 39-36. No easy task, the Slam were a strong team all year and our boys had not won against them during the regular season. But with a really tough defence and their offensive talents of outside shooting mixed with great rebounding and inside shots, the boys took the division championship.

Here they are, the Tri-County Tigers MBA Champs:

The win wasn't without disappointment. Both teams were given blue T-shirts to celebrate the tournament. No trophy, no medal, no banner. Nothing to mark the win for the boys. Which was disappointing for them because other divisions were given awesome trophies. So while I give kudos to the MBA for their great work in organizing such a great league for the season, they really need to get some consistency in what they are giving out to winning teams at the end of the season.

The boys are playing this weekend in the Bedford Classic, known as the largest minor basketball tournament in Canada. So far it has been great, and the boys are playing today and tomorrow at the Canada Games Centre so they are pretty excited about that opportunity!

Around the life of a basketball fan, I did a LONG run Sunday night, quite by accident. The dog showed up by my feet at 8:45pm holding his leash. I felt bad for him, no walk or run Sunday, so I got dressed and went out for a run. After I got started I realized it was 400's, which are timed intervals designed for you to push yourself a bit and see what times you can consistently get on that distance. I decided to give it my best effort, and ran my BUTT off for the first 400.

After what seemed like a very long time, I thought to myself, "You know, I MUST have run 400 meters by NOW." Checked my phone and realized, to my utter dismay, that I didn't have the GPS turned on so my phone had not registered that I had run any distance!

Another rule of thumb for my collection.
Don't set off on a timed distance run without GPS turned on.

At this point I had two choices. 1) the one I would usually be inclined to take: walk home and say to hell with it. And 2) turn on the GPS and start the intervals.

I'm not entirely sure why, maybe it was my sympathy for Boomer who clearly wanted to run, but I turned on the GPS and did the SIX intervals. Granted, at the time I decided to do them I thought there would only be FOUR intervals, but Jeff Galloway decided to trick me up and add two more to this weeks workout.

My goal for these intervals was to run the entirety of every 400m interval. Since I have been using Jeff Galloway's Run/Walk method, I haven't been pushing myself to run longer periods. So I thought I would give it a try for the interval training.

I was really excited by the end of the run. I had run all of the intervals (granted, it was slow running), and I made it home without sore shins or a sore lower back. These two areas have really bothered me since the mishap at the Fieldhouse Track, and I wasn't sure how they would hold up.

When I got home, I used Map My Run to figure out my distance (since I didn't have the GPS on the whole way). In the end, I went 6.5 km. I covered the 6.5 km in 1 hour, 1 minute and 33 seconds. Not a remarkably fast time, but don't forget this included my warm up walk, cool down walk, and a mid-run recovery walk since I wasn't used to running this far.

I was VERY excited by this! To complete this distance, run all of the intervals, and come out on the other side with no pain is a very exciting accomplishment!

Next up........let's talk about Magic with Jeff Galloway and it's place in training for distance runs.

Love on the Run 5k!!

So I got out the door today for a break from being stuck inside with my sick boy and working from home. Although I ran 6.5 km in total under the Jeff Galloway program, I used the middle 5km as my Love on the Run 5k. I forgot my bib though!!

It was an interesting outing today. The weather was nice for February, it was really mild. The roads were good through the subdivision, and I walked up to Carriage Lane before starting my run. Keep in mind I wanted to stay close to home, just in case the boy needed me. I followed my current run:walk ratio of 2 minutes running and 1 minute walking and found that this worked well for me. The first kilometer went great and even though Boomer tried to trip me and mess up that sore sciatic area on my left I still managed a time of 7:13 on the first kilometer.

I always seem to struggle with the second kilometer, my legs get tired and I just feel like I'm not going to be able to keep going. I usually take a slightly longer walk break here, give my body time to recover and then start in again. My time here was 8:23. I picked it up in the third kilometer and finished that one in 7:45. Then I struggled again in the fourth but pulled out an 8:39. I would just like to point out that this fourth kilometer consisted of me trying to puddle hop through several flooded areas on the sidewalk. After slowly going through four of those areas but somehow managing to still get wet, Boomer and I stepped out onto Highway 2 and started running there to avoid the last flood zone that was sure to ruin my sneakers. The last kilometer was uphill (yes, I said uphill, the four letter word of my running world) for 500 meters and then I turned around and ran back downhill for the last 500 meters. In spite of the up portion of that kilometer, I still managed to pull off a 7:45.

So I don't do those grand things called negative splits...that's okay. I move in the right direction: forward. I did, however, manage to pull out a PR (personal record) today. My time of 39:50 was my first time breaking 40 minutes for 5k!! That's more than a full minute faster than my time 3 weeks ago for the Movie Madness 5k!

I figure my actual time is at least 15 seconds less than this, because of stopping and switching up with the dog, the puddles and yes, even snowbanks. But that's okay, I will take a sub-40 time today and be extremely excited about it!! I even did a little dance on Bona Crescent when I finished!

Here's the details from my Garmin.
Love on the Run 5k by wandaleese at Garmin Connect - Player

Don't forget my medal:

Thank you Jim Parker at www.muffinstomarathons.com for creating these great virtual races that we can do on our own time, at the location of our choosing, and yet with a great group of people over the internet!

Todd has to do his 5k tonight...did I mention that I have convinced him to join me on this hare-brained goal of running at Disney in November??

My Other January Medal Came Today!!

I was so excited at the mailbox today, my New Year's Rock 'n' Run 5k Medal arrived from Muffins to Marathons. It is awesome!!! I have to run the Love on the Run 5k tomorrow and get my time in to them so I can get my February medal on its way!

My race bib came on Sunday and it is even personalized!

I am still working on my decisions about the races I want to do this summer in Nova Scotia. I can't waste much more time, since some of them are selling out early and I don't want to miss out! I don't plan on doing the Bluenose weekend because that is our long weekend at the trailer and I won't miss that for anything!!  Hold on, let's think about summer for a minute...

Sorry, I got a little distracted there!

I am thinking I will do the Enfield Penguin Run (5k) in June, in our village of Enfield. That is on June 1st and is a chip-timed event if you are interested. http://penguinrun.ca/

Next up will be Johnny Miles weekend in New Glasgow on June 16th. Not sure if I will do the 5k or...maybe even the 10k. http://www.johnnymiles.ca/

Then I think I will take a brief pause because June is generally a busy month. Then in July if the mood is good I may do the Run for the Lobster in Pictou. Again, not sure if I will do the 5k or the 10k at this point. I would like to do a couple of 10k's over the summer/fall to get a time to use for Corral placement at the Wine & Dine.

For those of you who don't know, Disney uses Corrals to group runners before the start line. Those who run fastest are in Corral A, then B, etc. If you don't have a time to use for Corral placement you are placed in the last Corral. I would like to be ahead of the last Corral. Mostly this is because I think that it might gain you a few minutes of grace before those pacer bunnies knock you out of the run if you don't maintain that 16 minute per mile pace.

Next possibility, Not Since Moses at Five Islands on August 11th. This one will be for the kids, not me. Running in mud and getting all dirty. Yuck.

We are going to take the kids to the Runway Run at the airport here in Halifax on Sunday, September 8th too!

My big planned race for the fall is Maritime Race Weekend, September 13th and 14th. We are going to do the Tartan Twosome, which is the Sunset 5k Friday night (with the kids) and then the Sunrise race Saturday morning. Planning on doing the 10k on Saturday. Then I will get three medals!!!  http://www.maritimeraceweekend.com/coastalrace/

After that, I think I will just stick with training for Disney!!!  I'm glad I figured this out - now I have to start registering!!  Anyone want to join me?

Prepping for a Storm

So our forecast is calling for 40+cm of snow over the course of tomorrow evening and Saturday. For you Americans, that's 16 inches. I'm curious how other runners run in snow. I don't have winter runnng shoes,  just have the same ones I always wear. So RUNNERS, how do you run on ice and snow and not break a leg? Or an arm...

I've heard a friend mention grips. Do they work? Or do you wear winter running shoes? Enquiring minds want to know. Preferably before I have to go out and run in snow this weekend. LOL

Last night I ran inside at the fieldhouse on the track.

Sounds great right??? Not so much. There is an explicit danger in running on that track. Many, many parents cross the track to take their kids onto the field for soccer practice. And wee little brothers and sisters run out on the track from time to time. And lazy parents sit on the benches and stretch their legs out ACROSS THE TRACK. All while you are attempting to run your run around the track.

I thnk they can't read. There are signs there. All in capital letters. They say:

KEEP THE WALKING TRACK

CLEAR

AT ALL TIMES!

Or perhaps as is typical, they think they are special and the rules don't apply to them. So for the bargain price of $2 each visit, I can pay to use the track for those five times a year I deem the roads and sidewalks to be unsuitable (even though my property taxes have a Sportsplex surcharge and this is the ONLY use of the Sportsplex that anyone in my family has). And in return I can attempt to run and avoid the adults, children, feet and shoes that try to trip me up each lap. Last night I pulled a muscle in my leg and did something to my sciatic nerve as I tried to avoid a collision with a Mom and her son. Thank you.

Anyway, I felt the need to vent about that. Glad I got it off my chest.

On to brighter things. Do you Zumba? Apparently Zumba at the Sportsplex is great on Tuesday nights! Not that you will ever see me there....I am not graceful enough for that shit. I did Zumba in the basement once. Todd laughs every time I mention it. But just thought I should let you know in case you are looking for something new and exciting.

Did I give you the link to Muffins to Marathons yet? This weekend I am going to do the Love on the Run 5k for my February medal. I managed two medals in January, so I am well on my way to accomplishing my 13 in 2013. @ramblingchick is doing 13 in 2013.1 and I have to say I kind of like that slogan. And it most definitely applies to me since my first 12 are the leadup to race number 13: the 13.1 miles I am going to cover at Disney in November!

Anyway, if you are looking for some virtual races to get you started and carry you through the winter, check out the link at:

http://www.muffinstomarathons.com/virtual-races.php

I had really wanted to do the Frosty 10k but it sold out before I registered. Same for the Sole Sisters 5k in Dartmouth in June. I guess I just have to start registering as soon as I find these races!!

Tell me what you use on your feet for winter running please!!!

Road to runDisney's Wine and Dine Half Marathon

So the last time I posted I told you I had big plans. Well, here is my official announcement! I have started training for the Disney Wine and Dine Half Marathon to be held at Walt Disney World, Florida, November 9th, 2013.

Here - have a glimpse at the 2012 event:

http://www.youtube.com/watch?v=Xou-qiN_rWM

So, let's be clear. I'm doing this for two reasons.

#1. The bling. Yup, that medal is super-cool and I can't wait to have one of those.
#2. The party. True to form, I can't wait to hobble from the finish line to the beer table, grab me a cold one and begin the coolest post-race party ever: at Epcot's International Food & Wine Festival, until the wee hours of the morning.

What's the breakdown? Race time is 10pm Orlando time. I hope to finish in the upright position before 2am. And then party until 4!

We've got our accomodations all booked for this magical weekend of pain and bling:

Disney's Boardwalk Villas! I love this place, have wanted to stay here for years but it's quite expensive. I got a lead on a deal though and our long weekend accommodations at this Disney Deluxe Resort are really reasonably priced. And the best part about the Boardwalk is that it is a short walk from Epcot so when we run out of steam at the after-party we can just hobble back to the hotel.

Did I mention the bling?

So I've been training since November, after I found those heel lifts and solved my sore leg issues. Made it back to 5k distance pretty quickly. But I wasn't happy with my time...or, to be more specific, at that speed the pace car would definitely be picking me up before the end of the race....SOOOO I have begun training to improve my 5k time using the Jeff Galloway Easy 5k app.

So far I am liking this app. It uses my music, let's me set the run/walk ratio that I want to use, and tells me when to run and when to walk. It changes up the speed of the music to match the pace I should be moving at, and I like to run to the beat so I find it keeps my feet moving longer than they might otherwise move.

I started the program last week and finished week 1 on Saturday with a 45 minute outing that nearly killed me. Everything seemed very hard on Saturday. Today I did the first day of week 2, and because of a program malfunction (that's fancy talk for "Wanda screwed up and restarted the program about 9 minutes in") I ended up doing 42 minutes. And today it seemed much easier. No muscle fatigue. Not nearly so much difficulty breathing. Of course, I was inside on the track today and not outside in minus 10 degree Celsius weather, so that may have helped too.

I think I am going to make 2013 the year of the medal. I've already got two:

New Year's Rock and Run 2013

Movie Madness 5k 2013

And I have a few more targeted in my hunt for thirteen medals in 2013. There's the Love on the Run Virtual 5k, Run Rock Shamrock Virtual 5k, Too Hop to Trot Virtual 5k, Mother Knows Best Virtual 5k, and Wait Till Your Father Gets Home Virtual 5k. These are all through Muffins to Marathons at http://www.muffinstomarathons.com/virtual-races.php and will see me through until running season gets underway here in Nova Scotia.

I've got a couple of races targeted here in Nova Scotia too! More to come on that next time. Have a great week and don't forget, February is Heart Month and that means it is a great time to start YOUR exercise program!

Moving forward...one foot in front of the other

I am moving forward - running even! - and although I got off to a rocky start I think I may have turned the corner.

I spent the long weekend in November reading (with envy) all about a running event that I really wanted to do, but couldn't, because of this issue that seems to occur every time I try to run (aka shin splints, plantar fasciitis, etc.). I decided that come hell or high water I was going to get past this, and figure out a way to run this event in November 2013.

So...I did what every wannabe runner does in the event of an emergency......I googled 'running coach Nova Scotia'. And I came up with a lady who is the former Executive Director of Run Nova Scotia. So I jumped on to her LinkedIn profile and tried adding her as a contact. When she graciously accepted me, I promptly messaged her and told her what all this was about.....I need a running coach!

At our first meeting, Nancy told me that I definitely have excessive pronation issues. She referred me to Freeman Churchill at Orthotics East, but I was going to have to wait a week to meet with him. In the meantime Nancy put together a training plan for me for eight weeks, and we dove into it. Of course, I encoutered shin splints in my left leg every time I attempted the "R" word. But I was patient and took it easy, and met with Freeman last Friday. After assessing my gait and  scrutinizing my stance and my feet, he did a cast for custom orthotics, put heel lifts in my shoes, gave me a tip on improving my run so as to reduce the chance of shin splints, and sent me on my way.

I ran Saturday with Nancy and after a LOT of running (for someone who hasn't really run in say, nine months) I finished up with some minor leg soreness that was gone by Sunday. I ran again Wednesday evening this week, and am pleased to report that I only experienced a little bit of a twinge in me left leg and had no problems the next day (other than general muscle soreness from not having run in awhile - but that's okay, different from the shin splints issue).  So I am slated to get back out tomorrow and run, hopefully with success again.

And today is the day I should be booking accomodations for this big event in November...I forgot about the date until I just noticed it, but I think I will see what I can do. I have been having no luck with tickets through aeroplan, but I will keep trying. And if all goes well I will let you in on the destination run I plan to do!!

Hit the Reset Button Please!

It has been a long time my friends.

After finishing the C25k program last fall and running the Island Girl 5k, I had to give my legs a serious break due to the pain I was having. After a few weeks, I started running again, and for two months ran two times a week using intervals of running/walking and generally going easy on my legs. I also ran a lot at the Field House in East Hants, and I think the track was gentler on my legs than the asphalt. This didn't stop the pain from returning, and by early February I went back to Aerobics First and got fitted for a new pair of running shoes. It took two weeks for them to come in because I have big feet, but when they did I loved them. I continued to run twice a week until we went to Jamaica for March Break. Then I stopped to give my legs a rest. I was still having pain and figured time would heal my issues.

I have given it a LOT of time! LOL. It was a great rest. 

I have found all of the weight I lost.

But I have come to realize that I likely need to do some work at strengthening the muscles in my ankles, legs and knees. They still ache at times even though I haven't been using them for any significant reason. And I have made a decision to start running again. Somehow.

I am meeting with a lady on Tuesday who is a certified running coach. I am hoping she can help me get my legs in shape so that I can hit the restart button on this process. I have a dream, ladies and gentlemen, and as long as I get a green light on Tuesday that I can make this work, I will share this dream with you. Heck, you may even want to join me in this challenge.

51 weeks from today, at 1:00, I will be pre-loading my body to prepare for an incredible event. Stay tuned!!!!

My First Official Race Report! Island Girl - Toronto

WE DID IT!!

I have a great story to share about my first 5k race. And some pictures too!

We flew to Toronto on Friday night, and walked around our old neighbourhood. Stopped at Alexandros for take-out Greek food, and did about a 5k walk up Yonge Street and back down Bay Street about 11pm local time.

On Saturday morning we were up and on our way up the subway line to Queens Park at Bloor Street to pick up our race kits. Excitement was building as we checked out our loot bags and got our personalized race bibs:

For those of you that don't know, that's the shy friend who I convinced to take on this task with me.

We spent the rest of Saturday (de) hydrating and walking the city. My best estimate of our walk from Queen's Park to Yonge Street and then all the way down to Queens Quay puts it at about a 10km day. We did head to bed relatively early to prepare for our big day on Sunday.

We were up bright and early to catch the 7:30am ferry to Centre Island:

Poor Todd is taking the picture, so you can't see him!

There was a lot of spirit on the ferry, and teams dressed for the half marathon relay (or who were doing the half marathon together). We enjoyed the ride over and got off the boat ready to take on this challenge.

After getting situated with our running gear on, we were given lai's and our timing chips. I considered sending the timing chip on someone else's leg, but figured that was probably an illegal tactic at an official race.

Once we were ready it was time to join the crowd in the starting chute to do the ten minute warm-up routine:

The warm-up was a lot of fun, and went by pretty quickly. Almost too quickly. I'm sure there was a look of terror on my face as we waited for the 2 minute countdown to the start to end.

At this point, I was scoping out what individual I could surely beat to avoid last place in this race. There had to be one....

Before I could figure it out the gun went and it was time to run. My favorite picture is at the beginning of the race. We look like runners in this photo:

Granted we are running at the tail end of this thing, but nonetheless you can't dispute the fact that we look like we know what we are doing.

The first minute of the race was fast as everyone took off to prove to the spectators that they were all real athletes. I went a little faster than my usual slow pace and after about 90 seconds thought I should assess the situation to see how much I could slow down. When I turned my head to count the people behind me, it was a rude awakening to see that there was NO ONE there. Needless to say, I kept on running faster than my usual slow pace.

The race starts over a bridge that connects to the road on the island. So you run up one side of the bridge and down the other, around a pretty fountain and then away down the road. About three minutes in several ladies started to walk, and I finally got to move up from last place. I passed about five people during that first kilometer, and then started in on my steady pace for about three minutes.

After passing the 1k sign, Pretty Vegas came on and I picked up my speed again. I passed about four more people (including Michelle) and continued on my merry way. The first two kilometers of this race were the fastest kilometers I have ever run. 7:13 on the 1st and 7:37 on the second.

I made it to the 2.5k mark and the water station before goofing up. On most race reports I have read, the volunteers at the water station pass you a glass of water that you drink and toss as you continue running. I took my water and drank it, went to toss it and the next volunteer said "No, no - you have to put it in the garbage can over there."

So I had to backtrack about ten feet and cross the road to put my glass in the garbage.

I went back and continued on, and next thing I knew the guy was yelling at my again and Michelle was laughing at me. Apparently this was where you were supposed to turn around. So you were supposed to take the water, drink it while you made the turning loop, and then toss it in the garbage.

I'm pretty sure I lost at least a minute at the water station just screwing up where I was supposed to be going.

After that point, Michelle and I ran together for a few minutes, passing by several people who were quite a piece behind us. It was comforting to know that other people run as slow as I do, too!

We FINALLY reached the 3k mark and I was pretty sure I was never going to see 5k. My legs were sore, my ankles hurt, and I was thirsty from breathing through my mouth. That was all partly due to my lack of training for the last four weeks, due to my injury. Fortunately the ibuprofen and the physio had helped enough to dull the extreme pain that I had in the beginning.

Michelle and I played cat and mouse through the fourth kilometer and then came up with a plan of attack for the end of the race. We were going to pace ourselves and take our good old time during the first half of the last kilometer, and then when we reached the fountain we would pull out all the stops and look mighty fine crossing the finish line.

So we jogged along for what seemed like forever, passing Chelsea Beach, finally took the left turn and headed for the fountain. This time the fountain seemed more annoying than pretty, since it was an obstacle that I had to run AROUND in order to get to the finish line. We had our finish line music all set, and I chose Holding Out for a Hero for the end of my race.

We started up the bridge and as we came over the top and down the other side, the cheering started from the spectators and half marathoners who were waiting to start their races. We started around the turn towards the finish line and the crowd was really supportive:

We kept pulling for the finish line, and together we crossed the finish line with a chip time of 41:20. This was a personal record for both of us!!! (Yes, it was our first time officially running 5k).

And great news! Michelle and I tied for first place in the Atlantic Canadian division of the race.

After we walked off the course, we were given medals and trophies:

These great awards were provide by our husbands. There were many envious women on the Toronto Islands after that race, let me tell you!

And the glamour shot:

All in all, it was a great event and we were really proud of ourselves for accomplishing out goal. As soon as she was done, Michelle suggested that we should definitely do the Run for Wine in Wolfville in November. Guess the full 5k didn't scare her away from running!

What happened to me - I disappeared!

So you are all probably thinking I have fallen off the face of the earth. And to an extent I have, although I have been fighting to keep this running thing going.

Three weeks ago yesterday I developed a lot of pain in my legs after running. I thought they were shin splints and took a full week off to give my legs time to heal. I went out two more times without any issues, but the third time I went out after 8 minutes of running I had to stop - the pain was too bad.

I walked home and took another 5 days off. By this time, I was starting to get antsy. The big 5k race day was two and a half weeks away and I had not run MUCH in the last two weeks, AND I couldn't seem to shake this pain. I ran Thursday and Saturday, both days doing a VERY slow run and still experiencing pain.

Sunday was the worst. The pain had settled in my legs and my feet, and my arches were incredibly sore. On Monday I went to the doctor. She thought I might have plantar fasciitis, and definitely an issue with my leg, so she sent me to physiotherapy.

I started physio yesterday with a great lady. She spent 90 minutes with me, assessing where I was having pain and the type of pain I was having. Then she told me that the sore legs and feet are not the issue. They are the resulting symptoms but not the issue. The issue was sometime else, likely a back issue. So she spent some time assessing my running shoes and if they were doing their job (which she felt they were), and then took me to the gym and put me on the treadmill to assess my gait.

Bingo- she quickly found the problem. Apparently Wanda can't walk correctly. Or run, for that matter. My left stride is shorter than my right stride, my right side (including my arm) swing more than my left, and as a result I have a weird pelvic twist that requires my left calf to overcompensate and is likely the reason for the significant pain in my left leg and foot.

I blame my years marching in a pipe band, pushing a drum with my left leg while swinging my right arm. Who would have thought??? And I might never have known that I walk weird, if I hadn't started running.

That was the easy part. Then she taught me some exercises to do to work on balancing out my body and my pelvis. And she taught me how to walk better, and not twist my pelvis in this funny way.

So between now and Monday I am to do these exercises and practice walking correctly. If I get comfortable with the correct walk posture then I can advance to a faster walk, and only if I'm good can I move to a slow run.

My legs still hurt too much to run anyway. She did electrical therapy of some sort and that REALLY helped my arches, they feel much better. My legs are still quite sore though.

Now that I am home and able to practice this correct walking form, I am having trouble remembering what I am supposed to do, because let's face it, it feels really awkward to me. So last night I was googling walking form to figure out what I am supposed to do. I found some articles on Chi Walking and Chi Running and they seem to refer to the pelvis and what it is supposed to be doing, so I think I will use that site to help me figure this out.

So what about the big race? (not to be last....)

Well, it is ten days from today. I have yet to run 5k - the closest I have achieved is 4.25 km.  I am not allowed to run till I perfect this form.  And I have run only 4 times in the past three weeks. My goal to not be last is seeming harder and harder to achieve.

I have added pressure because I convinced my best friend to take up running and do this with me. Imagine if we arrive in Toronto and while she takes off at the starting line with her best run, I walk. She might kill me.

A lady I work with ran the Boston Marathon in 2010, and told me not to worry about it. She was not able to run or train for the entire month before Boston due to an injury. And yet she was able to run the marathon without any trouble, her body remembering what it was supposed to do.

That is encouraging - but to be frank she is in much better physical condition than me...obviously since she qualified for Boston and I am just trying to run my first 5k.

What's my plan? I am going to go with the flow. It's my usual approach anyway.

Finished of the Couch to 5k Program

So, one day last week I went out and did the last day of the C25k program from Cool Running. Had a great run and between my warm-up walk, my 30 minutes of running and my cool down walk I managed to cover the full 5k.

I AM A COUCH TO 5K GRADUATE!!

I've got a bit of work to do before the 5k race, but that's okay. I've got some time.

The first problem though is the 'hurt' I did to my legs on Wednesday night last week. Got on the treadmill (it must have been raining out or dark, I can't remember which) and after ten minutes of running I had to stop because my legs hurt so badly. I'm not sure what I hurt, but I definitely did something to my lower leg on the inner part. Both legs are sore, but the left WAY more than the right.

I waited it out till Friday and they just ached all day at work, so Friday night I started icing the sore spots two or three times a day. The icing is helping and there is definitely improvement, but they are still sore by times.

I golfed eighteen holes today, and apparently riding along in the golf cart didn't help because they are very sore tonight. I am about to pop a few Advil and start the icing process again. If they are settled down tomorrow then I MIGHT try going for a walk to assess if I can maybe start running again Wednesday, which is a full week off!!

This isn't good for the 5k training! But this too shall pass....

The 5k Wine Run

That's right - I have found another run to consider. It's in Wolfville the first week of November at the Muir Murray Estate Winery and provides water AND wine during the run.

Now, I know it will be chilly in November, but if I can have a glass of wine every 2.5k how cold and cranky could I possibly be?

I think you need to seriously consider doing this fun run with me. How fast could the expected pace be? We're gonna drink wine every 2.5k (and afterwards!). And....you have eleven weeks to train, plenty of time to do the Couch to 5k program. And...you could have the pleasure of being at a run with Michelle and I (supposing I can convince her that her health depends on her participating in this fun run (after all, wine is good for your heart, right?)

I did week 9 day 1 last night, 30 minutes of straight running. Had to use the treadmill because Todd was out with friends and I didn't want to leave the kids. My legs were sore afterwards but are surprisingly fine today AFTER I got moving a bit. The first 10 minutes weren't so pretty.

I made it 4.5k in my 30 minutes of running plus 12 minutes of walking.

Think about the wine run!!

Lessons Learned from Running (and NOT running)...Take Two

Last night I finished week 8 of the couch to 5k program. This week I move in to week 9 and will graduate from the program a week from today.

The last two weeks have not been without their challenges. This has caused me to spend some time thinking about this running business, and whether I really want to do it. Eight weeks in, and here's what I have discovered.

Running is hard! When you have to run for a long period of time (aka 28 minutes like this week, or 25 minutes like last week) it is really hard to do it.

WHY?

Well, when I have been doing these last six runs, I have realized some things about myself. First off, my muscles don't generally hurt THAT much when I am out running. I did have some unusual calf muscle pain last week, but I think that was because I actually pushed myself to cover some distance (as opposed to nearly running in place which is sometimes what it feels like when I am running).

Second, breathing isn't really ALL that difficult, unless it is hot and humid. Or if I am pushing myself a bit too hard.

I have learned something big about running. 

Your ability to run is not dependent on your physical ability or your lung capacity. Running success isn't impacted by the brand of running shoes you are wearing, or even how quickly you can cover your target distance for the outing.

Running is a mind game. Plain and simple.

And maybe you achieve the elusive 'runner's high' when you overcome your mental limitations, block out your thoughts and allow yourself to achieve a successful run. The 'Just Do It' of running. Whether it's a beginner's run....like the lady I ran past last night who 'was just trying to get through ten minutes of running' (trust me honey...I've been there and if Wayne saw either of us he would have opened the truck door to put us out of our misery). But is it misery???  

Or a slightly more experienced runner attempting her very first 5k, thrilled at the starting line to be one of the group and realizing when the starting gun blasts and the others all take off and leave her behind that she isn't as experienced as she thought...but then overcoming that mental wrench and cheering the significance of her accomplishment as she crosses the finish line after running FIVE ENTIRE KILOMETERS.  

On Saturday I went out to run day 3 and after 3 and a half minutes of running I called it quits because my legs hurt. I started again a few minutes later and managed to run another minute before my legs hurt again. Four minutes of walking and then I decide I have to do this so I start to run again. Three minutes later and I can't breathe properly and give it up again. After walking for about 8 minutes I try again and manage to run about five minutes. I gave up when some sciatic nerve pain kicked in and I walked the rest of the way back to the trailer. Feeling pretty miserable about myself. Questioning why I am even trying to do this. And if I really CAN do it.

After enjoying some beach time and some family time, I returned home last night thinking I should try it again. I turned up beer with the neighbours because I knew I had to try this again (I know that's hard to believe!). And I walked out the door and started day 3 over again.  For the first 15 minutes of walking and running, I almost turned my brain into a chant machine. If I wasn't singing the song on my ipod, I was repeating: "I CAN DO THIS". And then, after 15 minutes of running, you can't stop because you are past the point of no return.

I can't stop now...that would waste all of the good effort that I just put into the first 15 minutes of running.

Even the slight hill in front of the Magnolia didn't slow me down. Shake It came on for the last three of my 28 running minutes and I hit my stride, full on with long legs extended. I can cover a lot of ground when I do that! And then it hit me...the feeling that I REALLY can do this, that I really can do anything....the elusive runners' high.

Well, until the three minutes of sprinting ended and then I had a near death experience. *LOL* ...but that only lasted for about 25 seconds.

And then as I walked through my cool down, I lavished in the feeling of accomplishment and knew that this whole running thing is a mind game. And I am going to keep on trying to win.

And another race idea....

Hello....in spite of the pouring rain last night I made a special visit to the treadmill in my basement to complete Week 8 Day 2 of the C25k program. I knew if I moved some junk around and cleared my way past basketballs and the mini-hoop net I would find a treadmill in that room somewhere. ;-)

I spent two hours Wednesday night making a special playlist for myself at the beat per minute rate that I figured out is somewhat comfortable but also challenging for me to run to. I am still striving to get to 5k so I need all the help I can get.  I headed to the basement last night with my new playlist loaded on my ipod and off I went.

Here's my new playlist:
 Warm-up walk (7 minutes):
     One Week - the Barenaked Ladies
     Pink Cadillac - Natalie Cole

 Running Music (28 minutes):
     Jump (for my love) - the Pointer Sisters (135 bpm)

Two minutes in and my calves started to hurt for the first time in weeks. What's with that???

     Beat It - Michael Jackson (135 bpm)
     Pretty Vegas - INXS (136 bpm)
     Rio - Duran Duran (142 bpm)
     That's Not My Name - the Ting Tings (146 bpm for 5 whole minutes. Youch)

This is about the time the sweat was rolling over my lip and likely splashing the floor.

     Thunderstruck - ACDC (128 bpm)
     Shake It - Metro Station (150 bpm for the last 3 minutes)

I was pretty sure I might die before that last song ended. Of course, Abby was standing beside me watching every gasp for breath that I made.

And then the cool-down walk to U2's Beautiful Day.

I managed to cover 4.5km during my 40 minutes of exercise. That was very exciting! There is hope that I might manage to do 5k yet!!

Tomorrow is w8d3 and then next week is my final week of the Couch to 5k program. Can you believe I am almost there? I can't. It's not that long ago that I couldn't run for 90 seconds at a time, let alone a half hour.

I found out this week that there is a race in my hometown on Labour Day (September 5th). The Jimmy Hawboldt / Fred Lays Sr. Memorial Road Race offers a 1 mile course and a 5 mile course. So I think I might enter it with the kids and do the 1 mile race (cause there's no way I am running 5 miles by then!!). They also have kids races in the park and stuff, but I know Noah and Abby can outrun me so they can come with me in the 1 miler. My first race, and doing it with my kids! Wish me luck!
    

Back from Vacation and BIG NEWS!!

Hey there everyone! After a two week vacation at the beach, I've got some tales to tell and then I've got some big news to share.

We hauled the trailer to Gulf Shore Campground two weeks ago today, July 25th. It was a beautiful day and after getting situated we swam in the Northumberland Strait for a few hours. The water was warm and I couldn't believe my two week beach vacation had finally arrived.

If I had known then that it was going to rain for 11 of the 14 days I would be at the beach, I would have swam MUCH longer.

That week at Gulf Shore was warm, even with the rain. I completed week 6 of the C25k program on the road along the Gulf Shore, mostly cursing the hills but occasionally the heat as well. It was very hilly along the way there, and even smiling at Anne Murray as she drove by me one morning wasn't enough to cheer me up about how HARD it was to run on that road.

We had a great week at Gulf Shore, dining and visiting with the Porters and then with Michelle and Wayne, too. The Richards (complete with Mama Richard and Emmy from Quebec) also visited at Gulf Shore, and joined us in the wait for the sun to shine. At this point in time I was wondering how much rain you could get on your beach vacation - it couldn't last forever, could it?

On Sunday the 31st we moved along the North Shore to Brule Point, at Sunset Watch Campground. It was a nice day and in all the excitement about the sun I forgot sunscreen so I managed to get a sunburn. First thing Monday morning Todd was out of bed for his walk. He was back in no time, swiping at bugs, out of breath and warning me about the crazy Brule morning mosquitoes. He ended up running most of the time he was gone, and seriously recommended avoiding running up the road and past the field.

So I went back to sleep and at 8:15 decided I would go into Tatamagouche to run. I didn't map out a route beforehand, so I kind of went by feel. The sidewalks are awesome in Tatamagouche, and I had a good run.  I struggled twice on hills and had to walk for about a minute each time, but otherwise felt better about running in Tatamagouche than on the Gulf Shore Road.

This was the last day of sunshine for MANY days. Wednesday was very overcast with intermittent rain, but I went into town and measured my route BEFORE I ran it. Did well with the 25 minute run, but still had those two 60 second walks in the middle.

On Friday, the morning dawned bright and if not warm, then at least not cold enough to require the heat be turned on in the trailer. This was Michelle's day to return to running after her Gulf Shore injury. We drove to the Mennonite Bakery and set off for our respective runs. The shy friend is FAST...I couldn't keep up to her! The run along the Brule Shore Road wasn't as easy as in Tatamagouche, the pavement is falling apart in spots and it would have been very easy to turn an ankle. Anyway, we finished up and went to the Bakery for more sticky cinnamon buns and home made bread and coffee. Yum.

Friday afternoon turned out to be sunny but cold due to a strong northerly wind along the shore. Thanks to the Porters, we got the heads up about seeing the Northern Lights over PEI and ran out from the 45's tournament to see them. That was really neat.

Saturday was beautiful, the morning dawned with blue skies and seals playing in the bay, jumping like dolphins and then lounging on the rocks. That was really cool!

The hottest and nicest beach day of my two week beach vacation was Sunday, the day we had to pack up and move the trailer home. Some things in life just aren't fair.

Today I started week 8 of the program and ran 28 minutes straight, covering 2 miles (3.2km) during that time.  I had to run on the treadmill for the first time, since it was raining so hard today. But I must look on the bright side...I am all set for my birthday 5k. It's September 25th and takes place on the Toronto Islands. And my shy friend Michelle is coming to run it with me! The 'Island Girl' Marathon Weekend is for Women Only, and is a Caribbean themed race. Of course, the supportive husbands, Todd and Wayne will be there to cheer us on.

http://www.islandgirlrunning.com/gallery.html

So I've got to get my act in gear and get some better distance in on these runs. Distance training starts two weeks from today after I finish the C25k program!

Happy Monday everyone!

I FEEL GOOD!

Seriously - this is week 6 of the C25k program and today was day 3. After the warm-up walk I ran for 25 minutes to a fun mix of 80's music. It is my first day of vacation today, so I left home at 8:00 before it was too hot and had an amazing run.

I've been struggling with my pace and my breathing this week. I've been trying to increase my pace a bit, but I have found breathing hard this week due to the humidity and some mild asthma that I have that only surfaces when the humidity is really high. Thursday's run was a struggle, I had to focus so hard on my breathing and at one point I had to stop and walk for a minute to catch my breath.

Today though, it was a breeze. My muscles were in agreement with this run, my breathing came easy, and I kept a good pace throughout the whole run. I even picked up the pace at the end for the last 3 minutes, and for the last minute I ran full out.

Saw Natasha and Rodney Hawco out in their yard, and I even waved at them but I don't think they recognized me. I think Rodney shyly wondered who the heck I was but wasn't really sure. That's okay - I have a new cover for when I'm running so people passing me won't know who I am for a few weeks. There have been a LOT of second glances in the last couple of days.

I have to admit, I was very proud of myself at the end of the 25 minutes. Honestly, I wasn't sure I would be able to do this. Admittedly I am as stubborn as a mule and when I put my mind to something usually have great success at it. But I have never been able to run any more than maybe 200 meters without feeling like I was ready for a heart attack. It was hard to believe that I could start this program and somehow a few weeks later everything would be ready for me to run for 20 or 25 minutes without stopping. And yet, here I am, six weeks later and just done of a 25 minute run that went really well.

I LOVE having this period of 30 or 40 minutes a few times a week that is mine.  I listen to my music, bop along and have fun, the kind of thing that we likely did as kids and teenagers and took for granted. Now I finish my "ME" time and come home feeling great and like I escaped the world for awhile.

If you are looking for some sort of exercise program that doesn't take a big commitment, try this. Thirty minutes three times a week...you just might be surprised at what you can do!