Tuesday, April 01, 2014
race goals -
base: sub 2:50 (equivalent to marathon pace)
stretch: sub 2:48:56 for a PR
reach: sub 2:45 to qualify for corral placement for next year's ATB.
After 3 consecutive crappy races to start out 2014, combined with the never ending winter, I was not confident with my training, despite my training paces getting steadily faster. None of the crappy races was entirely my fault due to poor training (snow & ice covered sidewalks, extremely cold temperatures, and again snowy roads) but it didn't do much for my confidence.
So I wasn't feeling particularly peppy or awesome on race morning despite my adorable outfit. A couple of cases of mistaken identity while on the way to FIRST ONTARIO CENTRE - we saw a car on the highway that looked just like Robin's complete with Boston 26.2 sticker..Amy sped up and passed in the left lane, honking, we all waved only to discovered it wasn't her. Then a lady who looked just like Kathleen Wynne, but only from behind.
Emma and I made our way to the open corral to line up in the very front, as the race organizers assumed anyone gunning for sub 2:45 would have corral qualification and the posted time for the open corral was 2:46+.
I have to admit that I enjoyed (well at least didn't hate with the fire of 1000 suns) the new route. I really liked running past all the little restaurants and boutiques on James St. and I read a few complaints about the 'scented' Hamilton air. I'm probably oblivious to it because I live so close by. There were 3 overpasses and 1 exit ramp in the new section, which of course is more difficult than flat, but overall I felt like the new course was faster. Or maybe it felt faster because I ran the first 10K faster than ever before. I'll never know which one!
10K split: 54:22
Emma fell behind at about 8K, she caught up to me the first time but said she needed to take the hills slower due to a wonky calf. So for the first while, I looked behind me periodically to see where she was, but then I couldn't see her any more and was resigned to running the majority of the race by myself. I settled into a groove and the splits were all below PR pace (5:29/k). So far so good!
Greg said he'd be at 18K. There was a huge crowd of spectators around there and I feared that I'd missed him, but he was closer to 19-20K. "I lost Emma 10K ago!" I screamed at him. "she's ahead of you!" he shouted back. WHAT?!?!?! all these questions flew through my head: how the hell did Emma pass me without me noticing? why would she be so nasty as to not even tap me on the shoulder or yell for me?! how did she manage to make up all that time?
So I almost lost it right then and there. I'm on pace for sub 2:45 2/3rds through the race and I wanted to pack it in and go home. Then I had 1 sane thought - even if Emma was having the race of her life, why should that stop me from reaching MY goals, even if she finishes ahead of me? I took the first of 3 walk breaks after seeing my husband. After the race, I'm thinking Greg somehow mistook Nicole for Emma, or maybe he saw someone who looked like her.
20K split: 1:48:48, which means I ran the 2nd 10K in, you guessed it, 54:22. Just call me metronome girl!
I was one hurtin' unit for the last 10K. Blisters were forming on my left foot. I put in a few crappy kms. 24K was 5:44. Last year 24K also did me in..that km is flat, but comes right after all the hills. Weird though. I hit 25K around 2:13:57 and thought I only need to keep the pace under 6:00/km to hit my goal, but decided to run between 5:35-5:40/k. Made the last turn onto York and I wasn't feeling the downhill at all, but at least the decline kept my legs moving. My Garmin always shows the course a bit long and at the 30K beep the time showed 2:44:xx so I gathered everything that was left in me for the final kick. The clock read 2:47:xx as I finished so I didn't know I reached my goal until I got back to the stands and Irina assured me that I did indeed.
Official chip time: 2:44:54
Pace: 5:29 / kilometer
Field Placement: 2072 / 6762 (30.6%)
Age group: 35 – 39
Group Placement: 115 / 491 (23.4%)
Gender Placement: 629 / 3305 (19%)
Saturday, December 28, 2013
as of today -
2466.9K run - still have about 12-15K planned. I hit 2400K about 1.5 weeks ago and deliberately planned my schedule so I would not end the year 249x, that would drive me NUTS.
248:06:31 time spent running
14 races (1 marathon, 1 30K, 6 half marathons, 1 10 mile, 5 5Ks)
5 PRs (I PR-d in every distance that I actually raced this year)
3 half marathon pacing gigs (my best was 2:00 continuous, chip time was 2:00:17)
17,595 fitness minutes (goal: 18000)
I don't really keep track of ST PRs, but highlights of 2013 include: squatting my bodyweight, rack pull (partial deadlift) of 160 lbs, and I'm regularly and comfortably using 40 lb dumbbells for my 1 arm rows.
Some goals for 2014 include:
sub 40 min 8K.
sub 24 min 5K.
sub 50 min 10K.
sub 4 marathon.
Monday, November 18, 2013
This story starts with a forgotten Garmin. We had just started our 1000 km trek to Richmond (literally just went around the block) when I realized I forgot it. Turned around, got it and shoved it in the front pocket of my suitcase.
The forecast on race day called for the showers overnight to be clearing by the morning. During my stumble to the hotel lobby in search of coffee, it was still raining.
My husband's 8K started at 7 am, so the plan was to leave at 6:15 and find some breakfast beforehand. As we tried to leave the hotel, we had a hell of a time getting out..WHAT? the race goes right by the hotel? So breakfast-acquiring time turned into try-to-navigate-the-road-closures time. Then OH $HIT I FORGOT MY GARMIN! There was no way we were going to try to make our way through the road closures again, so it was apparent that I would have to race Garmin-less. We got to the race start and miraculously found a parking spot a very short walk from the start line. At this point it was pouring rain. I was thankful for my space blanket, which kept my body mostly dry as I headed off to find Mitzi, who was at a hotel a few blocks away. Thankfully there was a Starbucks, and I bought coffee cake and finished it about 30 min before race start. Usually I finish breakfast at least an hour before a race and have lots of time to digest beforehand. The hotel was filled with runners and I couldn't help noticing that in general the women were dressed far nicer than at Canadian races, lots of colourful skirts and cute socks.
Upon hearing that I forgot my Garmin, Mitzi was nice enough to let me wear hers and even change the settings to metric so I wouldn't have a nervous breakdown from seeing my empty wrist and having to pace in miles. I went to the side to drop off my space blanket and a last minute bush stop at the exact moment they called for our corral to move up. OMG! where was Mitzi? fortunately she is super tall so I was able to spot her in the crowd.
The race plan was to run 5:40/k and then gun it on the downhill for a finish just under 2 hours.
The first 10K of the race was uneventful. Light rain on and off. I was wearing my dollar store socks for arm sleeves and was a bit warm, but not warm enough to want to toss them. Ran past the hotel and I wished for the millionth time that I had the superpower to mentally summon the Garmin from my suitcase.
10K split - 56:05.
The course had occasional mild rolling hills that were not bad at all, but probably due to eating the breakfast cake later than usual, I was feeling mildly nauseous. Took a 10 second walk break and a couple kms later took another walk break, after which I told Mitzi that I didn't care about sub 2, I just wanted to run an easy pace, not feel like crap, and enjoy myself.
Then something strange and miraculous happened. After I gave myself permission to slow down, the nausea subsided and sub 2 pace suddenly felt manageable.
The grand finale:
(stolen from Richmond Marathon FB page)
Have you ever seen a finish quite like this? For the locals reading this, it would be the equivalent of running down Chedoke. 500 m of nearly uncontrolled ass over teakettle running and then trying to screech to a halt at the bottom.
Flying down the final hill. Weeeeeeeeeee!!!!!!
Mitzi and I at the finish. HM #15 complete. See I wasn't lying when I said she's really tall. Or maybe I'm a midget.
Official chip time: 1:59:03
Field Placement: 2441/7740 (31.5%)
Age group: 35 – 39
Group Placement: 190/744 (25.5%)
Gender Placement: 1116/5024 (22.2%)
But the real purpose of this trip was to meet up with my fellow supermoms, an amazing group of women that I've known for 3+ years.
So that's it for 2013..I'll be back sometime soon with a wrap-up post!
Monday, November 04, 2013
So doing 3 half marathons in 6 weeks (4 total in fall 2013) seemed like a good idea at the time..
After all, I was only racing 2 of them! Except that those 2 were 2 weeks apart.
Fresh off my Scotia non-PR, I got caught up with a lot of people returning to their gym routines, threw down 2 quality strength workouts and 1 week post Scotia, my legs were still not recovered.
Ran the bare minimum in the week leading up to R2H, getting a bit tired of the old weather forecast stress, compound that with dropping race day temps that led to frantic group messages flying around FB:
"skirt or crops?" "long sleeve or short?" "I need to find throwaways, AGGGH!"
The skirt brigade once again carpooled to the race, Sam scored a really sweet parking spot steps from the finish line and caught the bus up the start. One of my gloves fell out of my pocket during the bus ride and when I panicked, Emma had picked it up for me. I also left my sunglasses on a bench in Nathan Phillips Square after Scotia and Emma picked those up for me too. Clearly I have my $hit together.
I'm not sure if it was the change in start venue or if there were more participants since the last time I ran R2H in 2011, but the community centre was absolutely packed. I was trying to find my friend Brandon - he described himself as a tall skinny white guy, super easy to find at a race ;) - in the mob. Krista Duchene walked by us camped out in the hallway and I was too starstruck to ask for a picture. Went into the gymnasium, where the runners sitting, lounging, stretching on the floor instantly reminded me of the hospital scene in Gone With The Wind:
After shedding our super sexy throwaway gear and clambouring up the muddy slope to the driveway, the race started. I loved how the pacer signs had balloons on them, they were so easy to spot! Emma, Amy and I started right behind the 1:50 pacer. Surprisingly, the crowd thinned out very quickly, aggressive weaving wasn't really necessary.
5:13, 5:15, 5:09, 5:12, 5:16
I had a custom pace band from tazrunning.com, a site recommended by my friend Jessica. The plan was to run the Red Hill VERY aggressively, and maintain around a 5:18/km pace the rest of the way. So we were a bit fast...
4:56, 4:46, 4:58, 5:08, 5:20
We turned on the firepower heading down the ramp onto the Red Hill. We were aiming for anything faster than 4:55/km. Hit an unofficial 10K PR (51:11). Then inexplicably, the really slow 2K. It felt fast still, but I think the combo of the headwind and the highway flattening out at the bottom caused the slowdown. At this point, we were still ahead of the 1:50 pacer, who was supposed to be running even splits.
5:16, 5:19, 5:26, 5:05, 5:28, 5:30
Coming off the Red Hill was the part I'd been dreading the most: the trail. I don't mind the weird bricks they have lining the road during long runs, but the angle of the hill plus the bricks makes it a real momentum killer during races. The only silver lining was that the bottleneck that I was worried about didn't materialize, despite the narrow path. Don't remember why those 2 splits were so poor...one of them I took an 8 second walk break and then probably the wind got annoying, we lost the 1:50 pacer. There was a girl who wanted to latch on to us and have a conversation, but I guess she thought we were bitches, since none of us were exactly running at a conversational pace. Saw a guy with a very large hole in the butt area of his tights, that was a bit of a distraction.
5:19, 5:21, 5:20, 5:09, 4:59
Home stretch, coming into super familiar beach path territory. Most of this section I was chasing Emma and Amy but Amy, having WAY fresher legs than Emma and I, made a break and was a few metres ahead. At one point, she looked back and Emma and I screamed, "GOOOOOOOOOOOO!!" At this point, I knew sub 1:50 was out of reach, but damned if I was going to let stupid mental games deprive me of a PR. With 1K to go, I was thankful that it wasn't an uphill like at Scotia and again I remembered my track workouts and dug in. I didn't even notice the collapsed runner being resuscitated just steps from the finish.
Official chip time: 1:51:10
Field Placement: 631 / 1750 (36.1%)
Age group: 35 – 39
Group Placement: 53 / 148 (35.8%)
Gender Placement: 242 / 1005 (24.1%)
So...I will rethink my race plans next year, as I am certain that I could have achieved sub 1:50 had I not raced Scotia 2 weeks prior. I am not too upset over not having punched my card to magical Corral C at ATB, as I know I'll have Amy and Emma to keep me company with the masses in the open corral.
Burlington Skirt Brigade + Nicole, post race.
One more race in 2013 - Richmond HM on November 16th! It will be a relief to run easy after these 2 races.
And a footnote - I usually am not hungry after long races (weird, I know) but I was staaaaaaaaaaarving yesterday.
This burger is called the Slum Cat Millionaire - Grilled eggplant, tomato, red onion & curry mayo. And a side of POUTINE. And a Caesar. It disappeared in less than 15 minutes.
Monday, October 21, 2013
I feel like I've come full circle, STWM was my first half, waaaay back in 2008. This was the first half I've actually trained for since that one, all of my other HMs have been part of full marathon training.
I noticed that the weather pattern was identical to Oakville a month ago - horrible downpour on expo Saturday, and miraculously clearing on race morning.
Met up with the DM crew pre-race, everyone else went off to bag check and that left Emma and I with Dan, her brother and Barb to enjoy the swanky secret bathrooms.
The plan was to run 5:20/k for a small PR.
The start (5:45, 5:24, 5:16, 5:12, 5:13, 5:02)
Got in the corral, but woke up seriously dehydrated so I had chugged a large amount of Gatorade + water along with coffee and that along with nerves made me have to take a last minute potty break while O Canada was playing. First couple kms were slow due to the crowd, but we hit a significant downhill stretch at 4K and made up the time.
Lakeshore (5:21, 5:18, 5:24, 5:22, 5:18, 5:23, 5:15, 5:19, 5:27)
I honestly don't remember much of this. The pace didn't feel bad, but I was focusing inwardly, stay relaxed, good form. I was so focused that I didn't even notice if anyone was wearing a particularly hideous outfit. Cheered for the elite Canadian women as they went by and looked for Sam/Kenny/Nicole but I think they passed right at a point where the road split off into a wider V. The final split was the hill at Jameson, which has killed me at previous races (40K of Goodlife FM 2012) so I just took it at even effort. Didn't even remember running over the 10K timing mat, but Emma tells me we hit it just as I yelled out a split.
The final stretch (5:22, 5:28, 5:24, 5:35, 5:12, 6:38, 4:00)
The most memorable and horrible thing that happened was my water bottle falling out of my belt, not once, but TWICE at 19K. Both times I stopped and went back to get it, and I could have let Emma go, but I was determined to finish with her. I sprinted right on the Lakeshore overpass hill (ow ow ow), mustered every last bit of energy I had left and screamed, "EMMA! I'M RIGHT BEHIND YOU!" and managed to pull even. Saw Paul around 19K and barely managed a wave.
The final kilometer is a very mild uphill. It is brutal on spent legs. The first part is the tunnel that screwed up my satellites big time, hence the 6:38 split. I remember briefly glancing down and seeing 5:0x, even though it felt like running through molasses. Of course my legs wanted to give up and my brain wanted to give up like I had on so many fast training runs this cycle. But somehow I remembered my track workouts and pushed through even when I wanted to die.
Garmin go cuckoo! Stupid tunnel and downtown buildings. I couldn't go that fast even with a rocket strapped to my butt.
So this is the fastest half marathon I've run in 2 years and although not a PR, it somehow felt like a PR as this was a good test of my fitness on a "normal" difficulty (not downhill) course.
My next HM is in 2 weeks, it is the downhill course and I will see if I can finally better my time.
Official chip time: 1:53:56
Field Placement: 2939 / 10103 (29.1%)
Age group: 35 – 39
Group Placement: 135 / 777 (17.4%)
Gender Placement: 890 / 5363 (16.6%)
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