tag:blogger.com,1999:blog-62909957395371588322023-11-15T22:45:05.503-08:00FROZENKeep me sane in the winter please. I decide to keep running outside in the brutal frozen tundra of Alberta. Unknownnoreply@blogger.comBlogger32125tag:blogger.com,1999:blog-6290995739537158832.post-30116509916795702412015-03-01T22:42:00.000-08:002015-03-01T22:44:28.411-08:00A bitter sweet victory<br />
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I finished the Phoenix marathon with a personal best of 4.01!!!<br />
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Staying warm before the race</div>
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finished!</div>
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This is a great accomplishment considering my winter training. I did a test to see how my fitness would hold up after a few months of training in the cold outside just by effort. The outcome is that I kept my fitness and was able to finish in a fantastic time.</div>
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But there is a downside. The marathon is not a race to underestimate. For me every marathon I learn something. This time my old friend of intestinal discomfort visited me around mile 14. First I thought I was ok and could run on but I was wrong. I used the port a potty and lost maybe a minute of 2 or 3 but it didn't end there. After that I had two more stops to use the bathroom due to pretty bad diarrhea. In short, I could have done this race in about 3.55 or so. That means I could have qualified for Boston (50-55 age group) with a few minutes to spare. </div>
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However as every marathoner knows, there's always something. It's too hot, too much wind, diarrhea, too cold etc etc. It is what it is. I did very well and know that I can get my BQ. I just have to be strong enough to overcome whatever it is that particular race. </div>
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I also learned that with my colitis I need to travel at least 2 days before the start of the marathon. This race I arrived the day before and it just does not give me enough time to settle my stomach. I won't give you TMI here. Live and learn. </div>
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About the Phoenix marathon. It's a great race. The course is slightly downhill, I liked it a lot, not too much pounding for the quads. The weather was perfect. Dry, not too warm and overcast. Very well organized and lots of nice goodies at the finish line. I was also very impressed with the tank top that I got, very good quality. </div>
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It's not a race with a huge crowd and lots of support. There is some support though and the race is fairly new. I think it will only get better. I personally like a smaller race a lot. </div>
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I also got to see some of my running friends and of course my super supportive coach <a href="http://www.believetrainbecome.com/" target="_blank">Susan Loken</a>. She is the one that helped me to train hard and improve my time from a 5.30 to around 4 hours. Can't wait to see what else I can do, there's always new goals and improvement!</div>
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That's it for now. I am thoroughly enjoying my time in Phoenix and Seattle. Don't think winter is over yet, I will be shuffling through cold and snow until at least mid April. But I know it's worth it!</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-62805834144062407992015-02-27T12:31:00.001-08:002015-02-27T12:31:35.199-08:00Shake it out!Not much to mention this week. Tapering is hard. Especially the last 2 days because I hardly run and eat more. I feel like a sloth, a big one!<br />
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Did my 2 mile shake out run today in about 72F/22C degree weather. To me it felt like 85 degrees. Loved it! But I'm still happy the start is at 6.30 tomorrow morning.<br />
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It will be an interesting race tomorrow. I have never trained like I did this winter. I just ran by effort and basically have not really an idea how that will transfer to running in nice weather on the road. So we'll see what happens. I am determined to finish it no matter what!!!!<br />
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For now it's hanging out in the sun (no wine though ugh :( )Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-37726936446326282472015-02-19T15:57:00.000-08:002015-02-19T15:57:10.753-08:0025 pounds in 9 monthsFirst things first. I am in my taper for the Phoenix marathon on February 28. Now since I have been running by time and effort instead of miles it's a bit tricky to know how to do this. I am following the schedule my coach <a href="http://www.believetrainbecome.com/" target="_blank">Susan Loken</a> gave me for the NYC marathon. This taper was a little longer and worked well for me. However I am taking the miles and convert that into time (kinda). So if she wrote 5 miles easy that means I will run for about 50 minutes now. Running 50 minutes in extreme weather will not give me 5 miles but that's ok. It's all about the effort.<br />
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So this week is nice and easy. I am swimming on my off days just because I like it. Easy does it though!<br />
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Now on to good news. I lost 25 pounds since last May. That's right, slowly but surely. Anybody who wants to know what I did, I finally learned to be wise and went to a <a href="http://www.philosophynutrition.ca/" target="_blank">dietician</a>. I have been losing and gaining pounds all my life but always thought I could do it myself. With the result that I went from one way of extreme eating to the other. Sure I made my own food, ate mostly healthy but generally too much. I actually never really learned what worked for me. This time around I simply listened what Jess told me and did it without thinking I know better. She gave me great dietary advice for the marathon as well which has also worked very well for me. I had a metabolism test as well as a sweat test from which I learned a great deal.<br />
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Now the interesting thing is that I lost a large amount of that weight during the winter months. Usually I gain weight during the winter, especially here because it's so flippin' cold. That makes me hungry all day and because of the cold I really think I deserve some extra goodies. This winter I was determined to stick with my servings/amounts (It's a simple system but I won't go into it here). I am making a lot of soups and stews that are not high in calories, have a shipload of veggies and fill me up to satisfaction. This works great for me, especially in the extreme cold! I actually got really good at it, the combinations are endless.<br />
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I feel great! I have less intestinal issues. Running is obviously easier but what I like about it the most is that I feel at ease. I mean at ease with eating, at easy with stepping on the scale (which I hardly do but when I do I don't freak out because I know it's ok) But most of all at ease with feeling relatively full after a meal. I know what I ate was good, not too much and is fuelling my body the way it should. No panic feelings like OMG I ate too much so now I am going to starve myself tomorrow morning and workout more etc etc. I know this sounds psychotic but that's how I usually reacted. I realize that even more now that I don't have that response anymore.<br />
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Also I feel bones where I have never felt them before. Especially when I sit on a hard surface. First I thought I had a growth on my tailbone or something like that but now I realize my buttcheeks just don't cushen things up that much anymore.<br />
Problems problems.....:)<br />
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Anyway, I could go on and on about this but I won't. Ask me if you want to know more. I'm sure I can fill a few hours of your time.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-84710865154760392242015-02-13T12:14:00.001-08:002015-02-13T12:15:20.330-08:00Running by effortI have been busy that's why I'm a bit behind on my blog posts. Don't panic, I have been keeping up with all my runs. Another 20 miler last Sunday, I'm done with the really long runs now. Tapering until the marathon February 28.<br />
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Last weeks total mileage was 52 miles. All ran outside in a pretty brutal week. Temps around -30C/-22F. Windy. I added a layer for my legs (3 layers now) and that actually really helped. It's hard to find the right pant for winter temps. Some have extra wind stopper pads on the front but then my hamstrings get extremely cold. Legs need to warm up so more layers work.<br />
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<tr><td class="tr-caption" style="text-align: center;">Arizona and I are going to be friends, I can feel it!</td></tr>
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Tapering for Phoenix now. I'm very excited to spend a few days in warm temperatures. I also will be visiting my son in Seattle for 2 weeks so I'm for sure going to be spoiled weather wise. I know Seattle can be rainy in winter but I don't mind. I love it there and I think it's gorgeous!<br />
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I have been running by effort these past few months since the NYC marathon. No use of a gps since it's only going to be frustrating. The run will feel hard but the gps will show a slow jog. So that's why I am also going to run the marathon by effort, no watch. I am curious how I will do. Will I have a hard time even finishing it or will I have maintained a fairly decent fitness level? I don't know, we'll see. Either way it's going to be interesting.<br />
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I gauge my effort by the way I breathe. Long run effort is usually breathe in 3 steps, breathe out 2. Nice and easy. A tempo run I will usually run at 3 steps breathe in, 2 out then 2 steps breathe in 2 out. So that counts 3 in 2 out, 2 in 2 out. Faster effort like longer track workouts, a shorter race or the end of a longer race I breathe 2 steps in 2 steps out. Then you have all effort, 400 meters etc, anything goes, just breath hard and run hard until you feel like puking.<br />
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I have been racing one half marathon and one full marathon without a gps watch and I loved it. It's great to just listen to your body and run accordingly. It feels a lot more free from numbers. Also you don't have to panic if the watch doesn't receive the correct data like in big cities. Just go naked!<br />
Interestingly I have been doing quite well at the naked races. My half marathon was actually a pr and at the full I was only 2 minutes off my pr but felt extremely good until the end.<br />
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Just try to run without a watch if you can. Even if it's just your easy runs. You'll love it!<br />
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I want to be this dude!! (stolen from the <a href="https://adventurerun.wordpress.com/" target="_blank">adventure running</a> blog)</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-67406193550851563752015-02-02T13:35:00.002-08:002015-02-02T13:37:17.358-08:00Super Bowl Sunday Split I finished up a 48 mile week with a 20 mile run on Super Bowl Sunday. However I have to be honest, I did not run the 20 all consecutive. I ran 12 mile real early (6am). Then 8 mile mid afternoon.<br />
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I planned it that way. I really wanted to do 20 miles but I knew it was impossible to do it all at once. Running in subzero F temperatures is very hard on my body but also mentally a huge hump I have to get over everyday. I read up on splitting up the long run and decided to do it. I don't think it's ideal but under my circumstances it is the best choice. To get the best effect on running on tired legs I also ran 9 miles Saturday late afternoon. Hopefully that will give me the results that are most similar to a 20 mile long run. </div>
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I started in the dark at 6 am. It was -26C/-15F. I stayed in town so the wind wouldn't bother me that much. In the afternoon it luckily had warmed up some, I guess about -20C/0F or so. The final 8 miles actually felt good. I feel good about it. I'm curious where this winter outside training will leave me comes spring. Will I have kept my fitness? Improved? Got super slow? (my fear to be honest) who knows. I do have to tell myself it's a nice test and certainly makes me feel a lot better than logging the miles on the treadmill.</div>
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One of the reasons that I don't like to go out of town in the dark ^ apparently these whiskered friends seem to be around quite a bit. I am easily spooked!</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-34586088749958543712015-01-28T10:06:00.000-08:002015-01-28T14:18:47.321-08:00The porta potty is my friendHow happy am I that our town kept some of the porta potties down at the trail for the winter.<br />
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It's very obvious that I am the only one using it, it truly feels like home. Well not really. Taking your bottoms off at -30 is no fun albeit necessary when I know I won't make it back home. </div>
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Just a short update. 6 miles yesterday, just easy recovery miles. I will do 8 today, with 4 X 800 meters hard effort. Mustering up courage again to get it done. It's getting cold again. -30C/-22F forecasted for the coming week. On a positive note, the days are getting a bit longer. Spring can't come soon enough for me but I know I have a few months to go yet. </div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-57578375262885079452015-01-26T09:51:00.000-08:002015-01-26T09:51:58.348-08:00Long Sleeve SundayEnded a gorgeous unheard of week of nice weather. At least for us. Everything is relative.<br />
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How I felt running in 40F weather</div>
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Total of 45 miles this week with a 17 miler on Sunday. It did not feel that hard so I guess my training is going well. And yes it happened. I actually ran a few miles in just a long sleeve shirt. Only a few miles when I had the wind in my back. Running against the wind was still cold and hard. Crazy for this time of year here, but I'll take it.<br />
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On Saturday it was actually nicer and I felt so happy running in nice weather. Just wonderful. I can enjoy it for just a few more days because next week it's -20 again.<br />
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This is what I felt like eating yesterday, had serious sugar cravings.</div>
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This is why I don't buy any of these goodies. I would eat it all if I had it in my house. Instead I ate rice with lots of stir fry veggies and turkey. I did make a picture but it looks gross so I will spare you that. </div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-50694397526324218652015-01-20T14:12:00.001-08:002015-01-20T14:12:49.277-08:00The running procrastinator..It was a busy week but I still managed to run 53 miles. That seems like a lot but I'm not able to do much speed or tempo training therefor I'm not afraid of injury. I really had to take advantage of the nice weather.<br />
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I ran everyday with two long runs on the weekend. Running longer than 12 miles is very hard even though it's not that cold. It still is below freezing and there is a lot of snow on the ground. It's just harder than when the roads are clear. </div>
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I'm very happy though with my decision to run through winter. I really feel a LOT better than last year. Even though I often procrastinate and it's still really hard to do, being outside is just good for mind and body. </div>
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Procrastination is a serious issue though this winter. I really commit to running early in the morning but I just cannot make myself do it on some days. Like today. I really didn't want to write another blog post but it's better than getting out there in the cold so that's what I'm doing. Next will be panic and running out of time before it gets dark. Anyway, it sure is a luxury problem.</div>
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If you procrastinate you do see nice sunsets..</div>
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This is what other people see but if you are the one running there it still sucks!! </div>
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I feel invincible when I'm home though, so it's still worth it</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-32202855174004243262015-01-15T09:14:00.000-08:002015-01-15T15:24:07.796-08:000C/32F makes for...One sweaty Momma and a panting dog!<br />
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That's right. The body adapts to just about anything I guess. After a long stretch of extremely low temperatures freezing point feels kinda balmy.</div>
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Monday: 4 miles recovery</div>
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Tuesday: 8 miles, 3 miles tempo</div>
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Wednesday: 8 miles</div>
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It looks like it's going to stick for a few more days. Lucky me!!</div>
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Lots of running means good fuelling. Last night I had a wonderful winter salad. Spinach and kale with toasted quinoa, roasted butternut squash (yes plenty of olive oil) and some pulled pork. Very yummy!!</div>
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This is my favorite home made dressing: 1/3 cup of mix of lemon juice and balsamic vinegar (I use mostly lemon juice, just a splash of balsamic), 1/3 cup of olive oil, honey, tsp of good mustard, minced clove of garlic, salt, pepper. You can add herbs like basil if you want depending what kind of salad you are making. But it's good enough the way it is. </div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-67157191285828570782015-01-11T16:42:00.000-08:002015-01-11T16:42:46.762-08:00 45 mile weekFinished a 45 mile week today. It was a tough one. I don't think the temp. was above -30 for the entire week. It's been extremely cold for 2 weeks now and I had enough. I really need a little break. Hopefully next week is better.<br />
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Sunrise this morning.</div>
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I did 12 miles today but I divided it in a morning and an afternoon run. I just can't run that long in this cold. It's too hard on my body.</div>
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Polar vortex dog. Allie loves running outside in this weather</div>
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I also have to find a way to keep my butt and thighs warmer, they just get too cold no matter the layers. Anybody with suggestions feel free to let me know. </div>
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Ok enough with the whining. I am still going and part of the success is for sure you people reading this blog. This week I was seriously contemplating the treadmill but I made a deal with myself to run through winter so I'm going to keep at it. </div>
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Thanks for reading. :)</div>
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<br />Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-6290995739537158832.post-54523430974928231562015-01-06T15:14:00.001-08:002015-01-06T15:15:35.158-08:00What a difference a day makesBeautiful sunny day to run 6 miles. Can't believe what a difference of 10 degrees of windchill makes.<br />
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The temperature today was the same as yesterday -20C/-5F however the windchill today is -27C/-14F compared to -37C/-34F. This really made my run a lot easier. My bones were not so sore and I did not have to wear as many layers.<br />
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Sunset in freezing clear temperatures can be gorgeous. The snow reflects the beautiful pastel colors of the sky.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-71681945509982268002015-01-05T13:46:00.000-08:002015-01-05T14:13:50.818-08:00I want it back!!This will be just a short post. As some of you may know our truck was stolen at the airport when we came back from vacation and today is a lot of phone calls and paper work. It was an old truck so not insured for theft. UGH! I really hope we'll get it back, but still it's just money....<br />
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This is where the truck used to be..</div>
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Today was another brutally cold day in the frozen tundra. The forecast said -20C/-5F but it had a wind chill warning. With the wind it was -37C/-34F. That is quite a difference but very important for outdoor activity. That means an extra layer on my head and one for my legs.<br />
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I did 7 miles and got way too hot. It's almost impossible to dress for outdoor activity in this weather because safety will tell you to dress a certain way but the body eventually does warm up and produces a lot of energy. My legs actually never really warm up so running is hard on those legs.<br />
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The reason I mention the temperature on almost every post is that I really need it for my own feedback, this way I will be able to look back and learn from how I felt. But also I have noticed that I get a lot more traffic for my blog on days that I mention the temperature compared to days that I don't. Especially from other cold countries like Sweden, Lapland, Russia etc. I really hope other runners get inspired and get the courage to run in their climate. It's possible and rewarding!<br />
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Finally a picture from the northern lights. I did not take this picture but I've seen it this beautiful. I guess you need a good camera for that. There's beauty everywhere, go outside and look for it!!</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-4999751085849972432015-01-03T15:30:00.000-08:002015-01-03T15:30:04.265-08:00From plus 30 to minus 35And I'm back!!<br />
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After my last post I did not get to run again in Nicaragua. I had too much diarrhea and felt too weak. Fortunately I was not too sick to enjoy my vacation. I felt ok but too weak to run. I tried it once again but felt shaky and my heart really started to race. It just did not feel good.<br />
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Poor me feeling not so good ^</div>
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The t-shirt says <i>run now wine later</i> hahaha, I thought that was funny.</div>
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Goodness I look really terrible and visibly dehydrated in this picture.</div>
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I'm back in Canada now and happy to have free health care. I had all my fluids in and out of my body tested right away. No results yet but we'll see.</div>
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The good thing is that I feel basically normal again so I went for a run today.</div>
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It was -35C/-29F. Yes that is quite a difference to the heat and humidity in Nicaragua. But nothing that good clothing can't handle. </div>
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I don't know what I dislike more, extreme cold or extreme heat. I can handle dry heat like in arid desert climates but humidity is truly a battle for me. </div>
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I did 5 easy miles today. I thought it might still be a bit difficult so I prepared to go real slow but surprisingly I felt very good. I played a little with my tempo but kept it easy. Hopefully I will stay ok and be able to pick up regular daily training again. </div>
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I noticed that in this extreme cold shoes do not cushion at all. Whatever shoe I'm wearing it feels like a racing flat. I had noticed it before but not really paid attention to it. This time I really felt it. I guess the material it is made of is not working in these temperatures. It's not a big deal since the snow softens the landing on pavement anyway. I tried out a pair of shoes that I bought for winter running a few years ago but did not like. I actually do like them now, they are stiff but work well in this cold. They also have a double insulated layer so that my feet stay nice and warm.</div>
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Saucony pro grid razor ^ worth a try if you live in a cold or wet climate</div>
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No matter what, running outside is awesome. Forward movement is a wonderful thing!</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-7865800527972838952014-12-24T12:51:00.000-08:002014-12-24T12:51:25.528-08:00Montezuma's RevengeTraveling around in exciting countries can be so eventful. After my altercation with a stingray I had a visit from Montezuma. Anyone that has been to Mexico or one of the less developed Mediterranean countries knows what that means. Travelers diarrhea.<br />
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So that means another two days of rest from running, lots of running actually just not the right kind.<br />
Any runner knows that so much interference with training is not beneficial for mental well being. It plays tricks with our minds that all is lost. Of course that is not true so I need to repeat that many times. I'will be ok I will be ok etc<br />
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This morning I had a nice little run around Little Corn Island. It's a tiny Island in the Caribbean. Different Ocean than last week. We were at the Pacific coast last week and at the Atlantic Coast this week.<br />
Since I am still very weak from not eating and lots of fluid loss the last two day I took it easy but it still felt hard. Did 55 minutes of running/walking and taking pictures. Also I hate humidity.<br />
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This little girl thought it was fun to run with me for a while.<br />
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Anybody knows what kind of bird this is? You can't really tell but it's really big.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-71849844697325382272014-12-20T20:20:00.000-08:002014-12-20T20:23:59.846-08:00Post stingray survival run<div class="separator" style="clear: both; text-align: center;">
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I had two days of rest after my debacle with a stingray. Make sure you never get stung by one of those babies because it's seriously painful. My foot is still swollen from the venom but it doesn't hurt anymore. Actually I think I could have run yesterday but I did not want to push it.<br />
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We are in the north of Nicaragua now and it's the area of eternal spring. It's nice and warm but never hot like in the rest of this country. It's the area of coffee. </div>
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I did a 55 minute run in town this morning. When I got outside at 5.30 am I saw a guy with a shotgun sitting across the street. No uniform or anything just a regular guy. I did not know if this was a good or bad sign so I just started my run. It seemed there was a guy like that on the sidewalk every other block or so. Lot's of people out running and exercising here so all seemed good.</div>
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I wanted to take a picture of the guy with the gun but when I was done running he was gone. I did see him in the park where I took my last loop so I snagged a picture from the back. Him and his buddy.</div>
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I love early morning runs and see people get ready for the day. People in Nicaragua are extremely friendly and happy. It's a great country to visit. That is if you are a bit adventurous. If you are an all inclusive resort type this country is not for you. </div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-91401916142753911072014-12-16T06:05:00.000-08:002014-12-16T06:06:41.062-08:00Barefoot rancheros800 meter repeats barefoot on the beach how does that sound?<br />
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Not too bad right? </div>
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Yes after feeling sorry for me for the last few weeks you may now envy me. </div>
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We landed in Costa Rica on Sunday and I did a few easy miles early in the morning. There's nothing better than explore a new city on an early morning run. Great way to get to know the new place.</div>
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Yesterday we traveled up to Nicaragua, San Juan Del Sur to be precise. Met a great girl that I had missed for too long!</div>
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So this morning I did my 800 meter repeats barefoot on the beach. 6 of them, all in around 3.50-3,55. Not too bad after a night of margaritas.</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-66185683806149234302014-12-13T20:45:00.000-08:002014-12-13T21:05:47.005-08:00Travel timeLong run this Saturday morning. Last one before my trip to Nicaragua. I'm flying out tomorrow but we're heading to Edmonton today. The flight is at 6 am and the drive there is 3 hours so leaving tomorrow is not an option. I'm writing this blog lying in the most cloud like bed you can imagine. Very unfortunate that I can only enjoy that for a few hours.<br />
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Long run was 2.5 hours, about 15 miles. Nice crisp cold weather, nothing crazy.<br />
Every day I use the lacrosse ball and a foam roller to self massage and hit trigger points. Even more so after a long run. Now that I am going on a trip the lacrosse ball is coming along. It's small but can hurt oh so good.<br />
I highly recommend lacrosse ball self massaging. It's painful in the beginning though.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-40489759431492080082014-12-11T12:38:00.000-08:002014-12-11T12:38:07.047-08:00Cool off!<div class="separator" style="clear: both; text-align: center;">
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This is my Allie after a run in 7C/44F. She got so hot that when we came home she threw herself in a snow bank to cool off. So funny! She did not want to come in knowing that would be way too hot.</div>
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I guess it's a warm spell here, just a few days but so much fun to run in. Yesterday I ran 5 easy miles. Today 20 minutes warm up/cool down and 2 X 9 minutes @ tempo effort. I took my watch and actually ran a good tempo for the 9 minutes. Ran about 8.50 which would be about right for a tempo run. I am pretty happy with that because it means that when it's warmer I do run a bit faster even though there is still a lot of snow on the ground which is slushy.</div>
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I was very warm myself and had to take off my ear warmers and gloves. I bet I could have been running in just a long sleeve! Crazy for this time of year here.</div>
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I better get used to it since I will be traveling to Nicaragua coming Sunday for 17 days. Hope you guys don't mind tagging along and see some colorful pictures instead of these blue and grey winter ones.</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-11790911198128546282014-12-09T15:18:00.001-08:002014-12-09T15:18:06.057-08:00800 metersYes 800 meters are my nemesis. It's mentally one of the hardest workouts for me. I am usually procrastinating on that day of training.<br />
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I had 800 meters on my schedule this morning but it's a going by feel schedule. However it was not too cold so I thought it would be a great idea to measure out half a mile and do some repeats.<br />
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Ouch! Hello wake up call. I even took my gps watch with me and I really tried hard but gave up on the watch pretty quick. No matter how much I tried to pump my arms fast my legs just did not want to follow. I did the 800 meters in about 4 minute and 15 seconds while usually with good weather on the track I do my repeats at about 3.45-3.50.<br />
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What am I trying to proof and what was I thinking? I read everywhere that cold weather running is harder on the muscles and joints and there is no way you can get to your normal speed. Also there was quite a bit of snow on the ground so it's not that the surface is like a nice smooth athletic track. But somehow I thought that I might be the exception to the rule. NOT!<br />
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Sigh, oh well. I did 6 repeats and it was really hard. Physically I would say it was just as hard as when I do them in summer on the track. It felt hard and now, half a day later I can still feel it so I definitely had a good training. Oh and I am super hungry.<br />
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Today is a good day to remind myself why I am running through winter outside. It's not to break any personal record but to stay healthy and happy during the winter and be curious about my potential and what it will result to comes spring.<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-63688475044131121432014-12-08T12:53:00.000-08:002014-12-08T12:53:49.109-08:00Unbelievable!!! It's true. I'm doing my recovery run and another runner passed me. Seriously there are hardly any runners here. In summer there are lots of bikers and hikers but never runners. Getting passed by another runner in winter is truly traumatic. Of course I tried to speed up but this lady was fast too! Not cool!<br />
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This is not her. I was even too slow to get my phone out from under all my layers. </div>
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Did 4 miles, 2 with my favorite puppy and 2 by myself.</div>
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Then some weight training. Squats and Turkish Get Ups. At the same time watching netflix at home. </div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-38869455327651716302014-12-07T20:47:00.000-08:002014-12-07T20:47:37.431-08:002 thoughts that get me through the long runTemperature: -8C/17F windchill -13C/8Fb<br />
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Long run of 2 hours. 11 miles.<br />
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One of those days that the temperature felt colder than it should. Went back because my face was cold in the wind but I didn't want to put my balaclava on because I knew it would be too warm. Lathered a lot of vaseline on my face and went back out. Sure enough that did the trick. Can't do without vaseline in a cold climate!<br />
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One other pair of footsteps on the trail. Somebody's been brave!!</div>
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One of the things that keeps me going on a long run is thinking about the treats I am going to enjoy when back. Hot chocolate is one of them, the other is a hot bath with scented epsom salts. That's about it, I'm a simple woman.</div>
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<br />Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-6290995739537158832.post-38984269693136292842014-12-05T15:28:00.000-08:002014-12-05T15:40:08.405-08:00Trees grow through roofs<div class="separator" style="clear: both; text-align: center;">
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Everybody knows that!</div>
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5 miles today at an easy pace. Beautiful sunny day. Nice and crisp. </div>
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Temperature -10C -17C with windchill (13F/8F)</div>
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The wind came strong over the lake and that made one stretch pretty cold. The rest felt really nice. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisuosSWXhCBUlO08VlNIVeHx090u1yBVW1onyXifOFHsisI_ak6PUAshcuXg2yY6Rk-jemyA5eLS5X91g3juAVfk4cgS7ghfFe9VUGXtyMEpl4npU2xp5WuE7jRqYKknTgC15AkxX4FVMr/s1600/20141205_110736-PANO.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisuosSWXhCBUlO08VlNIVeHx090u1yBVW1onyXifOFHsisI_ak6PUAshcuXg2yY6Rk-jemyA5eLS5X91g3juAVfk4cgS7ghfFe9VUGXtyMEpl4npU2xp5WuE7jRqYKknTgC15AkxX4FVMr/s1600/20141205_110736-PANO.jpg" height="122" width="320" /></a></div>
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All the snow on the trails has been cleared now so that makes it easier.</div>
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I'm also doing Turkish Get Ups with kettlebells for strength daily (well I try). I definitely need to work on strength! It's the perfect strength exercise for runners, more about that another time.</div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-72133000363578763012014-12-04T18:17:00.000-08:002014-12-04T18:23:15.184-08:00Heat waveJust kidding of course. But -5C/20F feels mighty warm after crazy cold temperatures.<br />
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I only had a 40 minute run on my schedule but I wanted to take advantage of these warmer temperatures so I ran 1.15 minutes with some fartlek in the middle.<br />
Felt great! Days like these are awesome!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlctZcWdk2QeF-zWdvf-0kOzsBuUfB4ibP7aXGrBBZXmxf2nkl3A2UBaY7qMo-JsDbIvyvl4bNeGdgx39v-A-KFfv5N8e2pI_qelv-SaEM9-ditRws9fVj6qgjqS1H7lm2lbxotZEFNJLP/s1600/puppies.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlctZcWdk2QeF-zWdvf-0kOzsBuUfB4ibP7aXGrBBZXmxf2nkl3A2UBaY7qMo-JsDbIvyvl4bNeGdgx39v-A-KFfv5N8e2pI_qelv-SaEM9-ditRws9fVj6qgjqS1H7lm2lbxotZEFNJLP/s1600/puppies.JPG" height="239" width="320" /></a></div>
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A colleague at work brought her puppies. OMG YES PLEASE!!</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-79035707945628026612014-12-03T17:38:00.000-08:002014-12-03T17:38:39.323-08:00Running before workWasn't sure if I would make an early run before work. Had to start at 8 so I was out running at 6. In the end cold is cold, darkness doesn't really make it colder, well maybe a little....<br />
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<a href="http://2.bp.blogspot.com/-RCGKI8lYyvc/VH-37-pSfcI/AAAAAAAAMbM/_tiEn3xtnRY/s1600/vest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-RCGKI8lYyvc/VH-37-pSfcI/AAAAAAAAMbM/_tiEn3xtnRY/s1600/vest.jpg" /></a></div>
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I really need this ^^</div>
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Did one hour with 4 X 3 minutes at 85% effort. Temperature about 0F/-18C. I wanted to do at least 6 repeats but ran out of time because my app did not want to cooperate.</div>
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You see a gps/garmin only works if kept warm somewhere under my coat so I couldn't use that. My stopwatch also quits in the cold besides I can't see it in the dark anyway. </div>
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So I downloaded a few apps that beep on intervals that you can select yourself. You can hear it when listening to music as well. </div>
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I tried the gymboss app first but it really sucks, it stops beeping in the middle of the workout which is terrible. Now I have something else, can't remember the name but it's not perfect either. I will try a few different ones in the next few weeks.</div>
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By the way my phone quits too when getting too cold but I keep it inside a mitten in my pocket and that works so far. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSfruOXpuWdTvTQwM2Tn55FtuQ64HQ5yt3CiKrPhvUS4gPTjAUXm8WrfTXE3HRTn0lQYX7lNoM8o8g1o4rMvFQUYrfASSv2NHu2fpoTYaZMz-pdmucwZsbmBJ9UOuURjb33U_ET_dxGVtZ/s1600/nanospikes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSfruOXpuWdTvTQwM2Tn55FtuQ64HQ5yt3CiKrPhvUS4gPTjAUXm8WrfTXE3HRTn0lQYX7lNoM8o8g1o4rMvFQUYrfASSv2NHu2fpoTYaZMz-pdmucwZsbmBJ9UOuURjb33U_ET_dxGVtZ/s1600/nanospikes.jpg" height="296" width="320" /></a></div>
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I bought <a href="https://kahtoola.com/product/nanospikes/" target="_blank">these</a> and tested them out today. I'm very impressed with the performance. I had the microspikes before and really liked those too. However these are more specific for runners. They are lighter. You can really run fast on ice and packed snow. Love them! </div>
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6290995739537158832.post-42305011107570160142014-12-02T12:00:00.000-08:002014-12-02T12:00:36.844-08:00Running by effortYou would be surprised to know that running in -13C/8F feels extremely balmy after those brutally cold days. Well maybe not balmy but it did not feel cold at all.<br />
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Happy!<br />
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I'm training by effort. That means that I do not go by speed. Going by speed in this cold and all this snow on the ground means only frustration. No way you can keep the same tempo as when the temps. are fairly normal. Also all the snow makes it feel like you're running on a sandy trail. </div>
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I guess runners who live in an extremely hot part of the world do something similar in summer. </div>
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A gps watch is a great training tool. However I know myself and have the tendency to check it way too much and that way not be so much in touch with how I feel. Last year I started doing all my easy and unimportant runs without a gps and I have to say I loved it. It felt more relaxing and I had more time to actually enjoy my surroundings.</div>
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This winter I will run mostly by time and effort. This is how a week could look like:</div>
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Monday: rest</div>
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Tuesday: 50 minutes</div>
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Wednesday: speed, 6 X 3 minutes at 85% effort with 2,3 minutes recovery (plus warm up and cool down off course)</div>
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Thursday: 40 minutes</div>
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Friday: 50 minutes plus pick ups (fartlek)</div>
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Saturday: 40 minutes</div>
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Sunday: long run, time equivalent of 13 miles (probably around 2 hours)</div>
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<a href="http://1.bp.blogspot.com/-vfGtdVjSiDY/VH4ZrLV40JI/AAAAAAAAMa8/A2PIKjnAw0Y/s1600/FartlekFriday_Banner.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-vfGtdVjSiDY/VH4ZrLV40JI/AAAAAAAAMa8/A2PIKjnAw0Y/s1600/FartlekFriday_Banner.png" height="72" width="320" /></a></div>
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Obviously I have to consider the weather every day. If Tuesday is a beautiful day with little wind that would be the day I do my speed and not wait for Wednesday when disaster can strike again. Flexibility and ready to adjust without freaking out will be key. I know I will also miss runs here and there and that's ok too.</div>
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If any of you have other tips or experiences please let me know!! It's a lot of trial and error for me. </div>
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<br />Unknownnoreply@blogger.com0