Pictures from today’s marathon
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Category Archives: Run
Pace Work
The plan for today is to get out on the track and do some pace work for the marathon this weekend. Hopefully, the slippery snow doesn’t screw up the plan too badly. I’m hoping that by 3:30-4pm today the track at Kerrisdale won’t be too bad. My planned marathon pace work is based on the following numbers: 9:40/mile = 6:00/km = 2:24 per lap. A 10min/mile = 2:29 per lap. I’m terrible at time-based math, especially during workouts so this tool comes in handy.
Cuddly Friends
Overall, it was a busy week with Xmas parties canceling workouts during the week. The weekend involved the Vanoc 2010 volunteer training, so I only managed the bike commute downtown. Because of the Vanoc workshop, I ran my long run on Saturday. My route to MacDonald Beach was awesome! Almost 30km, right from my doorstep, with almost all of it on trails. I’ve got this pile of old socks and spare running gloves that I’ve been saving. This week (and weekend) I finally found some time to put them to use. These cuddly friends are going to be secret santa gifts… if I don’t fall too much in love with them first.
Weekly Totals – Dec 1-7th, 2008
| swim | bike | run | core/stretch |
|---|---|---|---|
| 1hrs – 3200m | 1h15 | 3h40m ~38km | 1.5hr Yoga |
Totals: 5:55 + 1.5h Yoga
Week Highlights
This week the highlights included a big day of spin/swim on Wednesday and two runs with Penney. She’s becoming quite the runner. Friday’s swim included a 100m TT where I pulled off a 1:24.
| swim | bike | run | core/stretch |
|---|---|---|---|
| 2hrs – 4.7km | 3h25 | 4h ~40km | 2hrs |
Weekly total = 9:25 + 2hrs core/stretch/yoga
On the weekend, some wet mountain biking with Bronwyn and Clayton was in order. On Sunday’s run, I went much longer then I would have by myself thanks to good company. Thanks, Andrew. It was a flat route with perfect running weather, misty and warm. A good solid weekend of training. A couple of naps, and I’m feeling pretty good.
Two Weekends Until Worlds
I’ve got one last weekend of training to go. Next weekend, I’m in Boston for work, and then World’s are upon us. With 40 nations represented, I start with the wave of 85 other women in the F30-34 category. Our start gun goes off at 7:35am in the morning. Ack, that will be chilly! With not too many other waves in front of us we should have a relatively clear bike course. Me, I would have put a few more warning in this bike course video. I wonder what the symbol would look like for “crotch jamming pothole!”
After the 5km time trial at the track last night, I find my legs heavy and I’m definitely ready for the next two weeks of tapering. Last minute training is hard on the body.
5km time trial (ran with Jody)
22:40 (ran an even pace of ~1:48/400m)
BareBones Duathlon
Barebones Duathlon – Provincial Championships – 3rd place F30-34 ~1:50 (official results) 5km, 32km, 5km; 23:23, 1:03:35, 23:19
Race summary
- Wind, wind, and more wind. A nasty head wind along East Side Road = 20km/h on the way out, 40km/h on the way back
- The field was full of pro’s. I raced alongside NZ’s Samanth Warriner (OK, I admit, I wasn’t exactly right beside her). She’s amazing!
- I enjoyed myself (see my big smile in the photo)
Happy Mothers Day! Can you spot my Mum in the photo?
Racing Flats
Coach Drew had me in racing flats for the 400m pieces. Fast and strong, that’s how I felt. After so much long slow stuff, it was refreshing to do a teeny bit of speed work. Let the taper begin!
run group
15 min warmup jog
2 x 400m, 4 min rest (fast; split @ 1:21)
3 x 10min, 2 min recovery (easy; 9:45/mile pace)
2 laps jog
Peach City Rocks
Peach City Runners put up aid stations on the IMC bike course this weekend. 
Cold water, free gatorade, and lots of friendly encouragement. It was awesome!
bike
5h:55:12, 157.0km
Avg HR 137
2992 Kcal (12 gels + 3 gatorade = 1500Kcal intake)
Avg Sp 26.5km/h, Max 72.4
Avg Cd 88, Max 111
run
45 min brick
(ate 2 gels on the run)
No Speeding Tickets
This was a “learn what your IronMan marathon pace feels like” workout. Ten minutes per mile feels slow. There’s no way around it. My body felt relaxed but slow. Near the end of the workout, I started getting bored and feeling tired aches in my back, calf, and other niggly spots. I think I let myself get dehydrated and as a consequence didn’t sleep very well. I tossed and turned, and woke up in sweats a few times. Not a restful sleep. We’ll see how that sets me up for the big weekend ahead, ack…
run
10 min w/u
6 x 1 mile @ 10min/mile pace
2 min recovery
5 min c/d
Snakes Make Me Sprint
The grey morning light switched to a brief rain storm at Sasamat today. Swimming in rain is interesting. The splashing drops mix with your spraying water on the calm lake top. 1hr 20min is a long time to swim. I did two big loops. I kept catching glimpses of the other caps but decided to take the outside solo route. A good swim, and no sore shoulder.
I did my long run with Jean-Yves, Alison, Chung, and Bronwyn. We had a little rain in the parking lot and enjoyed some sun breaking through on the way back. I showed them the transcanada trail route that I found when I decided to run home a couple weekend’s back. We saw a snake. It was pretty funny. I jumped out of my skin – very entertaining for everyone.
We ran out for 1.5hr and were back by 2hr 42min (damn those negative splits). To finish up, we ran around the back side of the lake trail. All in all, another great long day of training for the books. After a protein shake at Coach Drew’s place, then lunch with Bronwyn and Alison in Newport Village, I even had the energy to grocery shop on the way home.
swim
1h20min, 2 loops around Sasamat = 4km+
run
3h15min, out/back on transcanada trail route