18K – My First Real Long Run Since My Injury… and only 3 weeks til my 30k

After my botched 20k yesterday that quickly turned into a 7k, I hoped to get the full 20k in today. The temperature was perfect for running, a gray but warmer -2. I was able to run comfortably in regular running tights, compression socks and 2 long sleeved running shirts. It’s nice to be able to run without several more layers of constrictive running clothing for warmth.

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Since I hurt my leg in December I haven’t done much running at all. My longest run lately was 11k, so I was hoping to do 20k in about 2hrs. Well, I ran until 18k  (144m of elevation) and I was so exhausted that the run ended there, but I managed to do it in 1:47 which made me happy. The 30k Around the Bay Road Race that I signed up for before I hurt myself is only 3 weeks away.  I’m hoping to do a 21k this Tuesday and maybe a 25k the following weekend. Hopefully I’ll be prepared enough that I can finish the race.

Anyway, an 18k, even though it is 2k short of 20k, still deserves a treat. I made this awesome Apple Fritter cake, and ate several pieces of it. It is delicious – I’ll be making this again and again. (BTW if you make it, I doubled the apples and only cooked it for about 30 minutes based on other peoples comments and it turned out perfectly)

applefrittercake

I’ll be a little anxious over the next 3 weeks worrying about the race. If you have any suggestions of what I can do over the next 3 weeks to be a little more prepared, I’d love the advice!

Happy running!

Jackie

– Jackie –

Running links I liked this week…

The inspiration Pic:

I love this because I started running to lose weight, but the more I run the stronger I feel. Now I run to stay strong and to push myself to see what I can accomplish next.

The gear:
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Lululemon Base Runner Long sleeve

I’m loving the Base Runner long sleeve running top by Lululemon. I have this one in the blue stripe (got it on right now). It’s so soft and comfortable, a great layering piece and so cute! (check out the little ruffle details and thumb holes – you must have thumbholes)

The Race Link:


5 Peaks Trail Running Series

This is a goal for me someday. Registration just opened for this great series. I like the idea of mixing up my 10k and half marathons with some challenging trail races.

The healthy recipe:
black-bean-brownies
Fudge Black Bean Brownies recipe

Okay – it’s always good to have a good gluten free recipe for when you have company with gluten issues. She says these don’t taste healthy – I’m skeptical, but I’m going to give this recipe a try this week. (I hope it turns out better than my Quinoa Mac n’ Cheese…)

The not-so-healthy recipe:
:crab-mac-n-cheese
Crab Mac n Cheese recipe

Because that’s also why I run. (And because there is no Quinoa in it 😉 )

And finally – a good idea to try: (my feet need some attention)


Five ways to show your feet some love!

MY 31 DAY RUN THROUGH DECEMBER challenge

I have to admit that I tend to hibernate through November and December. I always have good intentions of keeping up my training and maintaining the fitness level that I have achieved over the summer, but it never fails that November and December are a complete failure for me running-wise.

Every spring I plan a large run, this year I have a 30k (Around the Bay 30k in March) and a half marathon (Mississauga Marathon in May), that makes me start running in January to get ready. Then I have 10ks throughout the summer which keeps me motivated through the hot weather. In the fall I plan another long race like the Toronto Marathon or the Springbank Park Half Marathon – that, along with a few fall 10ks where after all that marathon training I’m gunning for a PB, keeps me going until the end of October.

The problem occurs in November when I don’t have any local runs to plan for and when the weather gets cold, I just can’t force myself out the door. Then December gets colder and I really, really don’t want to get out. I always do the Resolution Run on January 1st, which is a lot of fun by the way – and you get a great jacket, however, since it is a fun run and there is no official time recorded, I don’t feel overly motivated to keep training. So, when January begins and I have to get my butt out the door to start my 30k training, I feel like I am starting from square one.

Well, this year I want it to be different. After reading my fellow Outrunning blogger Mandy’s “Hindering Hibernation” post I decided what to do. Mandy had some great suggestions:
1. Join a social running site such as www.strava.com. (I am on Strava and love it)
2. Sign up for an online running challenge. (I do that, but this helped my form my plan)
3. Get some new gear. (yep, got that covered – perhaps a little too well :o)
4. Plan out each week. (Okay, I don’t do this at all unless I am training for a big run)
5. Reflect on what you’ve accomplished during the last few months, and think about what races you want to do in the spring. (I want to maintain the level of fitness I’ve attained)

Mandy’s suggestions, coupled with a recent article I read in the December issue of Runner’s World magazine (A Season to Streak) helped me form a plan. I’ve decided to do a 31 day run through December challenge. I want most of my runs to be 5k, 8k and 10k, but on days when things are less than ideal, like perhaps a snow storm or feeling a bit under the weather, I’ll do at least a mile (1.6k). On days when I’m tired I’ll do the walk/run method (run 10 minutes then walk 1 minute) to help avoid injury. I’m going to take Mandy’s number 4 suggestion and work on a schedule over the next couple of weeks. It should be interesting when I’m away on holiday for a week, but I have some ideas on how to make that work too. (How about running up Smuggler’s Notch Road in Stowe Vermont – it’ll be closed for the winter season – I have that planned with my running friend Cathy.)

I’m going to keep track of how it went and write a weekly post of my progress, so check back throughout December. I hope this helps me maintain, or even increase my ability so that I can start my Around the Bay 30k training schedule more prepared than I was last year.

Who’s up for it?

Jackie

FALL 2013 RUNDOWN RECAP

The Rundown Race is a favorite of the Outrunning girls. It is run twice a year in Waterloo, ON. A fun race where the winner is the person who comes closest to their predicted finish time.  Here is a little recap of how the Fall 2013 Rundown went.
rundownjackie
Jackie: I signed up for the 10k for this race. It was a brisk and gray day but it didn’t rain as forecast, so it turned out to be a good day for a race. The runners bundled up, wore blankets or stayed warm in the car until their assigned start time. I predicted I would run my 10k in 51:50 so I started at 12:08:10 and I was the third runner to start. Because the runner ahead of me predicted a time a couple minutes slower than mine, I was a little lonely at the start of the race since there was no one in sight, but about a km into my run I met up with my friend Shannon who had taken a wrong turn and was running back towards me – she promptly turned in the right direction and off we ran. (I’ve taken a wrong turn in this race in the past as well.) It cost her some time, but I sure enjoyed having someone to run with. It made for some amusing stories at lunch too. Except for a short blizzard around the 8k mark it was a smooth race – and the gray sky made for some great pictures. I got a time of 50:57 which explained why I felt like I was pushing myself the whole thing. (Oddly enough I find that sometimes I run races faster without my Garmin)
rundownshannon
After the race we gathered at the Lancaster Smokehouse for our results, awards and gift table, as well as an awesome meal that Mandy said even running a Marathon wouldn’t justify. I enjoyed my giant bacon cheeseburger – it was worth it. I came home full and tired but happy, with a new pair of running socks from the gift table. (btw the 10k winner came in under 4 seconds from his predicted time – kudos!)

How was your run Mandy?

Mandy: Pretty good, Jackie! 😉 After running a few 10k’s this fall, I felt like trying something different, and ran the 5k race.  Short and sweet.  My predicted time was 26:30, and I was the second last person to head out at 12:33:30.  It’s a weird feeling having everyone start the race before you, almost like you are being left behind.  The volunteers at the start/finish line were very friendly and fun to chat with so the time went by quickly.
rundownmandy
When I run, I rely way too heavily on my Garmin watch.  I look at it constantly.  It’s not a good thing.  For this race, watches are not allowed, and I felt like I was missing a limb.  I had no idea how to pace myself or any concept of whether I was running too fast or too slow.  I think this winter I may need to challenge myself to not rely on my watch so much.  Nonetheless, the turnaround point seemed to come quickly, and around then I started to get passed by many of the 10k runners, including Jackie.  It was nice to see them!

I came over my predicted time at 27:35.  At the finish line, we waited around for a few minutes in the cold for some walkers to come in, and then took the traditional group photo.  You know a race is small when you can fit all the runners in one picture!  Despite being small, it’s a great race with a fun group of people!

rundowngroup

The Rundown Race – Waterloo, Ont

rundownmandy

 

Okay, would you like a different kind of race experience? The Rundown race is a fun and unusual run to try. This unique race allows any runner of any speed or level of fitness to go home with the trophy. The key to winning is knowing your own ability.

The cool thing about this race is that you are really running against yourself. Runners email their predicted time a week before raceday, they are then given a start time based on their predicted time. Your start time is based on all the runners finishing the race at 1:00, so if your predicted race time for the 10k is 51:30 for example, your start time will be 12:08:30.  Of course, no watches are allowed. The runner that finishes closest to his or her predicted time is the winner and the runner that comes in the most under his or her predicted time goes home with the “Shoe of Shame” award.

This run works sort of backwards because you start one at a time and as the race nears the last km, runners start to get closer to each other. Finishers usually all come in within a couple minutes of each other at the end.

The Rundown offers a 5k and 10k race (trophy goes to the 10k winner). The out and back course follows a scenic paved path running through Grey Silo golf course and continues into a quiet neighborhood on the edge of town. This Friday afternoon race happens once in the spring and once in the fall and is organized by a friendly group who just love to run. Prizes and times are given at the restaurant of choice after the race. Want to do this race? Check out their website, under current info, and email the Race Publicity director to get on their email list. The Outrunning blog girls love this one and we seldom miss it.

 

http://www.rundownrace.com/index.htm

THE PINERY PROVINCIAL PARK ROAD RACE

I think I ran one of my favorite races this month at Pinery Provincial Park. It was a beautiful crisp but sunny October morning. The 10k was a fairly flat course with slight rolling hills. An out and back starting at the visitor center and going out towards the Dunes area and back. I enjoyed how peaceful this run was. Just a line of runners, a nice rolling paved road and plenty of trees and scenery. I felt happy and relaxed the whole run, not a car or a house to be seen.

The run was well organized even though it was a small run. Although they didn’t offer timing chips, they said they are thinking of having them next year. A friend of mine enjoyed running the 5k and our kids had a blast doing the 2k. The 200m Fawn Run was a joy to watch – little runners in the making.

This is a great race to go to for a personal best.

The Pinery Park race weekend also includes a Saturday 4k or 8k trail run (a 4k loop) that looks like a challenging but fun 4k or 8k run that includes paved road, stairs, beach and paths.

The only things that put a damper on the weekend were that I was unavailable for the Hog-nosed Snake trail run and that my fellow Out Running blogger Mandy wasn’t there running.  Next year the Road Race and the Trail race are a must do on my race roster.

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