Tag Archives: training

On the Run Again

running kms
I’ve started running again. In 2013 I trained intensively between January and April, completed a full marathon in May, and ran infrequently afterwards until IT band issues sidelined me. After two months without any running, everything feels good and I’m looking forward to hitting the road again.

Runs on PlantsMy goal is to run the the BMO Vancouver Half Marathon on May 4 in under 1 hour and 30 minutes. I’m also going to run the Modo Spring 8k on March 23. It should be a good tuneup and I love that Modo is sponsoring it.

Last year I joined a Running Room clinic, but this time I’m doing most of my training on my own. I’m enjoying the flexibility in scheduling when I go running but it is harder getting motivated, especially with all the rain we’ve been having. I don’t want a repeat of the injury problems I had last year (I strained my calf 4 weeks in), so this time I’m being careful to slowly ramp up the intensity and frequency of my workouts. I’m also spending more time stretching and going to yoga once a week.

If you’re on Strava, you can follow my progress here.

T-10 Days Until the Marathon

Dundarave Run
10 days. That is all that stands between me and my first marathon. What a terrifying thought.

I’m almost ready. Or rather, I’m as ready as I’m going to be. I’ve started tapering now, so the focus is on staying healthy. In some ways it is liberating knowing that it’s too late to improve my fitness levels.

Right now the biggest weakness in my training is my low weekly mileage. The most I ran in any week was 67 km back in January, and that was the week I injured myself. Since then I’ve averaged 40-60 km a week. I wish I had run more, but there was never enough time and I was worried about reinjuring my calf.
Marathon Training Graph

I’m happy with how my workouts have gone. This week I recorded my fastest training times in the 1 km (3:17), 5 km (20:38), and 10 km (42:49) during my tempo and track workouts. So my speed is definitely where it needs to be to run a fast marathon. My worry is with my endurance.

My primary goal for the race is to run in 3:30. My secondary goal is to just finish. I’m going to spend the next 10 days doing some light running, eating good vegan food, and prepping for race day.

Marathon Training – Week 10

UBC Trail Run
I ran for 30 km on Sunday, the farthest I’ve ever run. We went out to UBC, through the trails in Pacific Spirit Park, and back. It took 3 hours. I’ve never run that long before, so I had to figure out what to eat. I wanted something with real food in it, not chemicals, so I made my own homemade power gel. I adapted it from recipes and ideas in the Thrive Diet, combining lots of dates, coconut oil, dulse (seaweed), lemon juice, lemon zest, 1/4 banana, and a chunk of papaya. It looked disgusting, especially when I put it in a ziplock bag, but it tasted good and kept me going for 3 hours. I’ll have to get some GoToobs to pack it into next time so people don’t think I’m crazy.

My energy levels felt good, but my legs were hurting, especially after 20 km. I almost stopped running because my right hip flexor was so sore around km 25. But I mixed in some walking and shortened my stride and that helped enough that I was able to finish. I’m going to start doing exercises to strengthen the hip muscles.

The workouts on Tuesday and Wednesday were in monsoon-like conditions. I think the rain did a number on my phone. It’s been twitchy for a while, but after the rain it was really having problems. I sent it in for repairs, so we’ll see if the rain voids my warranty or not.

Day Distance (km) Workout Time Pace /km
Sunday 30.0 Long 3:01:27 6:02 map
Monday Yoga
Tuesday 12.0 Hills 1:00:00 5:33 map
Wednesday 10.0 Tempo 0:47:30 4:45 map
Thursday Strength
Friday Off
Saturday 5.5 Slow 0:33:06 6:02 map
Running Total 57.5 5:22:03 5:36

10 weeks done, only 7 more until race day. Let’s hope the weather improves. Last weeks results are here.

Marathon Training – Week 9

Stanley Park Seawall
My training is back on track. I ran 21.8 km on Sunday (half marathon distance) and felt good. My calf isn’t bothering me at all. Of course, new aches and pains have taken its place. Next week I think I’ll add a fourth run into my workout schedule.

Day Distance (km) Workout Time Pace /km
Sunday 21.8 Long 2:04:05 5:41 map
Monday Yoga
Tuesday 11.5 Hills 1:04:09 5:33 map
Wednesday 10.7 Tempo 0:56:55 5:19 map
Thursday Strength
Friday Off
Saturday Off
Running Total 44.0 4:05:09 5:34

9 week done, only 8 more until race day. I’m on the home stretch now. Last weeks results are here.

Marathon Training – Week 8

Sunny Sunday Seawall
More running. No injuries. All is good.

On Sunday, Erica and I (both recovering from injuries) only did 15km instead of the 26 the rest of the group did. I felt ok (other than the nipple chafe from the rain), but didn’t want to push it.

I was disappointed when the Vega rep cancelled his guest lecture for our running group on Tuesday. I showed up early all set to get some sweet samples and impress him with my knowledge of the Thrive Diet. But the rep got the flu. Obviously he’s not a real vegan, as real vegans are immune to disease.

Instead we went out and did a hard hill workout at Queen Elizabeth Park. I killed it. Not only did I run them quickly, but more importantly, consistently – my 6 reps up the hill were between 2:02 and 2:05.

I’m really enjoying the runner’s yoga course. Lots of stretching of the hamstrings, strengthening of the core, and the dreaded plank position.

Day Distance (km) Workout Time Pace /km
Sunday 14.8 Long 1:29:20 6:02 map
Monday Yoga
Tuesday 12.7 Hills 1:14:14 5:49 map
Wednesday Off
Thursday Physio
Friday 8.3 Tempo 0:38:20 4:38 map
Saturday Off
Running Total 35.8 3:21:54 5:38

8 week done, 9 more until race day. Almost half way there. Last weeks results are here.

Marathon Training – Week 7

Running along the Seawall
I’m slowly ramping up my marathon training to the level it was when I hurt my calf. This week I added some speed work and was able to run 10 km without any pain. In addition to running, I went to my first runner’s yoga class on Monday. There was a substitute teacher, so I’m not sure what it will be like when Mike Dennison is there, but I’m going to continue going to the course. I need the increased flexibility and core strength.

Day Distance (km) Workout Time Pace /km
Sunday 7.9 X-Country Skiing 1:27:26 11:01 map
Monday 6.0 Tempo 0:29:59 5:59 map
Tuesday Off
Wednesday 10.4 Steady 0:54:39 5:16 map
Thursday Off
Friday Off
Saturday 5.2 Fartlek 0:24:47 4:48 map
Running Total 21.6 1:49:25 5:04

7 week past, 10 more until race day. Last weeks results are here.

Marathon Training – Week 6

Walking and Cycling on the Seawall
I’m on the road to recovery. The soleus muscle in my left calf is still a bit sore, but I can run without pain. I’ve been doing a lot of strengthening and stretching exercises for my calves and hamstrings, and slowly building up the kilometres. I’m still far behind what the rest of the Running Room group is doing (they’re going on a 23 km tomorrow), but I’m catching up. My longest run was 10 km this week, without any issues.

Day Distance (km) Workout Time Pace /km
Sunday 4.4 Snowshoe 1:15:58 17:12 map
Monday 5.3 Steady 0:30:33 5:43 map
Tuesday 7.4 Steady 0:43:10 5:49 map
Wednesday Off
Thursday Physio
Friday Off
Saturday 9.9 Steady 0:51:55 5:13 map
Running Total 22.6 2:05:38 5:34

6 week gone, 11 more until race day. Last weeks results are here.