It’s hard to know where exactly to start this recap, as this race has been a long time in the making, and something I’ve been looking forward to all year, and in a way, for years. I’ll start last Wednesday though. Tim and I flew out to Seattle Wednesday night (my birthday). We got to the hotel, checked in, and then went out for a quick drink. Thursday was American Thanksgiving,
Running a marathon this fall started as an idea in mine and my hubby’s heads way back over a year ago. Last fall was the official 10 year anniversary of our first half marathon, that we ran together, trained together, and started dating soon after. Last year we thought, ‘Oh, wouldn’t it be cool if we could run a race together to celebrate?’. Read More…
I think I’m officially in count-down mode! I posted that after my last super long run my calf was feeling tight. I took an extra cross training day last week on Tuesday, and rode the spin bike instead of running. Then on Wednesday, I did our scheduled 12km MLR, and the next morning my ankle and Achilles were definitely tight and sore. I decided that this needed to be nipped in the bud and scheduled a chiropractor appointment that morning. He found that my pelvis was out, and adjusted that, and also grastoned my calves and foot. Read More…
I’ve been thinking of doing a post about women’s bodies, fat shaming, and whole host of topics along that line. They are so prominent in media and social media these days. Lauren Fleshmen wrote a blog post this week titled ‘Keeping it Real’. For anyone who follows her, you might have seen her Oiselle runway pictures. She is seriously hot in those photos and was something like 3 months postpartum when they did the shoot. Read More…
I spent this morning (Remembrance Day – a holiday in Alberta) making up another big batch of freezer to slow cooker meals. My other post with the Slow Cooker meals has been pretty popular, so I thought I’d document this batch as well. Read More…
I have to say, I’m pretty excited to be tapering, this might change in the next few weeks but I’m certainly ready to run just a bit less. I’ve really enjoyed this training cycle, and am really happy that my body has come through mostly unscathed. My total mileage for the last week was 81.86 km’s (or 51 ish miles). I think that’s the most I’ve ever run in a week, and I definitely had the longest long run I’ve ever done at 34 km’s.
Here’s a quick summary of my week last week:
Tuesday was a progression run. Did 2k WU, then, 2k @ 5:45 ish (5:43,5:44 ), 4k @ 5:30 ish (MP) (5:31,5:22,5:24,5:24 ),2k @ 5:15 ish (5:13,5:13), 2k @ 5:00 ish (HMP) (5:01, 4:57), and CD . I really thought the MP paced km’s were good practice, and was a little surprised how hard it felt to run that ‘slow’. I know that a lot of marathon plans have a lot of MP workouts in them, but I haven’t really done any. I really have been careful with how many ‘fast’ km’s I’ve been running because I’ve been worried about being injured and not making it through the training cycle. I’ve done some tempo runs, but that’s those have been my only ‘paced’ runs.
Wednesday, Lori and I did our medium long run. It was 16 km’s (10 miles), and felt hard, mostly because the stomach bug that I had the week before randomly resurfaced during the day on Wednesday, and my GI tract was not cooperating with this run.
Thursday I did an easy 7 miles on the treadmill at work.
Saturday was our long run. We planned another reasonably hilly route, quite similar to our last 32 km run, except we did not run through Weaslehead because it’s not cleared during the winter. Both Lori and I felt way better on this run than we had on our last super long run. That was a big relief! Our average pace was 6:16/km or 10:05 ish/mile. The pace felt nice and easy, and we walked through all our gel breaks, plus up the end of a few really long hills, so overall that’s a good pace for that run! My legs felt pretty good, other than my left glute and left foot. They weren’t too bad, but I could feel them. Once I was home, my left foot and calf were definitely tight, I’ve spent a lot of time since them rolling my calves and massaging them and my foot, and it’s helped a lot to loosen things up. I’m really not too worried about this, as it’s already almost back to normal after a couple of days.
Sunday I did an easy treadmill run. I decided to copy Lori and do 8.2 km’s so that my Saturday and Sunday mileage would add up to 42.2 km’s (26.2 miles)! I also added the times for the two runs together, just for fun, and got 4:25 – which would be a PR, so as long as I can run this marathon faster than my training pace, I’m sure to PR. I’m hoping I can go quite a bit faster than that!
The week before last I had been feeling a bit burnt out and tired from all this training, but by Saturday, I was all over it again, and really enjoyed that run. I’m excited for my mileage to be a bit lower for a few weeks, and also to see what it all adds up to in Seattle! I’m also excited to start to think about what might be next in the spring, but am trying not to get ahead of myself.
We are all running more of our runs in the dark. Whether you tend to run in the morning or the evening, this is the time of year when anyone who lives very far north is running a lot in the dark.
Last night Lori and I ran what will be our last really long midweek MLR (medium long run). We started nice and early (5:00 pm), but ran 16 km (10 miles), so we were out there a while and it was dark for a lot of the run. We chose a route that had a fair amount of street lights but still had large sections of pathway that were completely unlit. The route we ran is a major commuter route for the cyclists of Calgary and was very busy. The vast majority of cyclists do have some sort of light on their bikes and a lot of runners did as well but we did see some stealthy bikes and quite a few ninja runners dressed in black. At one point when we were running along in one of the dark sections we heard a crash and an expletive from a cyclist behind us. He and a runner had collided!! Everyone was ok from what we could see, but it looked as if the cyclist had come upon the unlit runner, had failed to ring a bell or announce his presence and had tried to pass her when she made an unannounced move in the dark and bang, crash!!
It was a good reminder for Lori and I that we need to be on the defense. There is no point in arguing fault here, we need to be responsible for our own safety and visibility. Last night Lori and I both had headlamps, she had hers strapped around her abdomen and I had mine in my hand. She also had a red LED band around her arm. We both have running jackets with reflective strips on them.
What about you? How do you adjust your running in the dark winter months? Do you avoid running in the dark, take your chances, wear a light of some sort?
Wow, November already! That means big things to me in my running life… mainly that I just have one more big week of training, and then I’m tapering for the Seattle marathon!
October was a record setting month, and little did I know that September was too! My October mileage ended up at 302 km’s ish.., September was 256 km’s and before that, I think my biggest month was around 237 km’s. I exported all my Dailymile logs into an Excel spreadsheet one day this week, and was having fun playing with the data, making some graphs
The most exciting thing, as I keep repeating on here, is that I’m not injured! YAY!!
This past week has been a cutback week, which is a good thing, because we’ve had a stomach flu going around our house. My oldest daughter had it last week, and this week both my younger daughter and myself have fallen to it. I haven’t missed any runs, but have had some not so great ones, and have dropped my mileage a bit.
Today’s was my long run for the week, and I was super happy to get to do it with my hubby! We have run together since we very first became friends, but don’t get to do it very often anymore, so when we do it’s a huge treat. It was a crazy day out there, weather wise. Calgary had a snowfall warning and was supposed to get 10-25cm’s of snow. By the time we started the snow was falling pretty hard.
I originally had 21km’s on my schedule but had already decided, based on my flu, and level of energy, that I was ok with going shorter. We ended up running just 15 km’s (and walking an extra km). I’m totally good with that number, and was just happy it was a cutback week, as I would not have wanted to do 32 km’s (20 miles) in these conditions! The worse part was that it was so warm that the snow was sticking to the bottoms of my shoes, and I kept having to kick it off.
Oh and the other exciting thing that happened…? I got my marathon shoes!!!
This week was also halloween, and I’ll include one last picture of my kids, because I think they were completely adorable! Maiya was the big bad wolf (she has been totally obsessed with the big bad wolf for almost 2 years now), and Olivia a little piggie.
So as I posted yesterday I did a little experiment with my Garmin on today’s long run. I’ll post the process I took to get the garmin course loaded onto my Forerunner 405 first, and then I’ll talk about how it went.
First I was inspired to try this out from THIS post by DCRainmaker. It turns out though that his post is from a couple years ago and a few things have changed.
Step 1- Create a route
Step 2 – Export the route
Then I went to export the route as a Garmin/CRS file, but this option no longer exists on mapmyrun, so after googling a bit more, I found that I could export it as a GPX file. To do this, click on Actions – Export Map. It’ll then give you an option to save a GPX file to your hard drive.
Now unfortunately the Garmin Training Center doesn’t recognize the GPX file and needs a CRS file, so I found a web page that would convert it. I went to THIS page, and linked in my GPX file, and it popped out a CRS file for me. Easy, right..
Step 3 – Import the route into Garmin Training Center
Now if you’re like me, you probably don’t use Garmin Training Center much anymore… well I tried to do this via Garmin Connect, and quite easily made a Course from within Garmin Connect, but couldn’t find any way of exporting it to my Garmin… which I thought was a little weird and pointless, and maybe I’m missing something? Please clue me in if I am!
Anyhoo, I used Training Center. I opened it up, clicked on the Courses button, then on File - Import to current user account – Courses, and then selected the CRS file I had created above. It then uploaded the course into Training Center.
Step 4 – Upload the Course to Garmin
So last but not least, I uploaded the course to my Garmin. This was easy, there’s a little button in Training Center, if you hover over it it says ‘Send to Device’. After this I went and looked on my Garmin, under Menu, Training, Courses, and then I could see the new course I had created.
Those were the steps I went through last night to get my garmin ready to run! Phew…
Then this morning when we started our run, instead of just pressing START and taking off, I had to go into Menu, Training, Courses, find the course, select it, and then select Do Course. I had created the course with a pace of 6:10/km and by setting a Course my Garmin automatically turns on the Virtual Partner, and tells you how far ahead or behind the partner you’re running. I wasn’t really concerned with whether we hit this pace, and was just using this as a test, so picked a pace off the top of my head.
As we started running it all looked good, we quickly went off course in the very beginning to use the bathrooms at Edworthy, and then as we were heading west towards Bowness we passed the ‘Finish’ of my course, and my Garmin played us a little song and congratulated us on our workout… umm ok, we had only run 300 m’s at that point. Then we kept running, but most of the run it actually didn’t think we were on course, the online maps of the Bow River pathway system must be off of where the paths really are, and my garmin didn’t register us as following the course. It didn’t affect it’s tracking our distance, pace or time as usual, but the virtual partner was useless and didn’t function when we weren’t ‘On Course’.
I don’t think I’ll be using this Course function again, it didn’t seem to work, and it was a lot of effort to actually get the map onto my Garmin. I will try the virtual partner again though, and just set a distance and time or pace goal, and not use a map. I’ll try that next weekend and report back!!
There’s nothing like running a marathon that makes you over analyze details is there? C’mon, you’ve done it too, right? What pace should I start at, what should I do the first half in, what should I use for fuel, what should I wear??? Well all these kind of questions have been starting to go through my head lately. My marathon is feeling closer than ever lately! I have 3 big long runs left and then it’s taper time.
My big question today was on pacing. I was hitting up some of my favorite running moms for advice on pacing today and the discussion got me thinking. Maybe I should use some of the fancy features from my expensive GPS that I run with. How many of us went out and paid $200+ for a fancy device that can do everything but run the race for us. If you’re like me, then you’ve used about 10% of it’s features, basically just tracking distance pace and time. That leads me to experiment #1. I’ve made a course for tomorrow’s long run (29 km’s) and have uploaded it to my garmin. It has a pace associated with it (6:10/km) and a map.
So that’s the experiment. I will report back tomorrow with how it went, and I’ll also do a detailed post on how I got the route onto my garmin.
Have you used any of the fancy features on your garmin or gps watch? What are you currently obsessing over?