Running Blip!

My training schedule for the past couple of weeks has included more speed work along with some marathon paced runs to get this old body used to running at a faster, consistent pace again. Looking back at the 21k marathon paced run I did on the treadmill back in January, I am really chuffed with how much I have already improved in terms of pace. I guess it helps now that we don't have the extreme cold temperatures to deal with, nor do we have two feet of snow that we have to battle through, although this has now been replaced by extremely icy conditions as the temperatures rise above freezing during the day, only to dip down again overnight. The freeze/thaw cycle is the most frustrating for runners, and you never know whether to wear spikes, road shoes or trail shoes as the conditions underfoot can vary so much, even if only doing a short 5k easy run!

The good news is that I have been running outside, and it is only during the week when I have to run in the dark that the ice really is a problem, simply because I can't see just how slippy it is. It's far better on the weekends, and last weekend's 25km run where 18k was to be done at marathon pace, went extremely well.

 Back in January, my marathon pace was just over 8 minute miles, but last weekend, I was averaging around 7.45s and I was extremely happy as things have been moving in the right direction, with me edging closer to the pace I need to do in May at the Red Deer Marathon. I ran on the local range roads simply to avoid traffic and people walking, and also because those range roads can be tough on the mind given how long and straight they are. Last week they were also still snow covered, but it was firm snow rather than ice, and it really wasn't too bad at all. However, the wind was horrendous, and in the last couple of miles as the sun started to set, I faced a strong headwind and much icier conditions as the temperature started to drop once again.

Come Sunday, it was back to glorious blue skies again for my easy 10-miler, and I had a wonderful run around Telford Lake. The legs were feeling really good despite the faster pace from the previous day, and I had so much fun.

 

Tuesday night sessions still tend to be speed sessions, and for the past couple of week, they have been 1km or 800m rep sessions which have had me really pushing hard in an attempt to get some of that leg speed back. Last Tuesday though, it was back to a progression run, and given how icy it was outside thanks to more freezing rain, I ended up heading to the rec centre and hitting the treadmill.

 I say it so often that treadmill running always seems much easier - I think it's because the belt pushes you along, whereas outside you have to put the effort in on your own - so I always tend to run much faster on the treadmill. Tuesday was no exception, and over the last 3 or 4km, I was running hard and fast, hitting that sub 6.30 minute miling. I was feeling so good, so strong, and was really happy with how I'd got on at the end, hitting my targets bang on.

Having had such a great run on the Tuesday, I was looking forward mu usual midweek 10 miler, especially as I was planning on running some of it with Wilson and April. But as I headed out on my lunch time walk at work, my hip suddenly seemed to tighten up, it felt like their was an electric shock going down my leg, and I was unable to put any weight on my leg. It wasn't sciatica, but it did feel like a trapped nerve or something, and it didn't seem to clear up during the afternoon whilst sitting at my desk at work.

 I arrived home feeling a little anxious and feeling like I had let the pups down as I knew I wouldn't be able to run tonight. I was really hoping it was just a blip, just a minor niggle that with a bit of stretching and rolling, would clear up and allow me to run the following day. Things had been going so well in training, I really wasn't prepared to take a step back. My hamstrings were feeling a little sore from the treadmill run the prvious day, and I automatically assumed that it was the tightness in the hamstrings that were causing the problem. I'd had similar problems in the past and had seen a physio about it, who had suggested some strength building exercises and stretches to help in the hips. I spend some time on Wednesday evening doing these stretches and exercises, and within a couple of hours, the twinging in my right hip had gone and it felt like nothing was wrong. I felt relieved but also still quite cautious - I would see how things felt on Thursday before I committed to running again any time soon.

 Thankfully, by Thursday evening there was no signs whatsoever of any tightness in my hips or legs, and so I headed out with Wilson and April for a tentative 5k run and met Tillie and the hubby at the dog park. I felt great on the run, the dogs had a fabulous time and seemed really happy, and so I decided to carry on and complete the 10 miles that I should have done the previous day.

 

Things got icy, cold and windy again but I did a decent pace without any problems - I knew that yesterday was just a blip, but it also made me acknowledge that I really must stretch far more often to keep these niggles at bay, and also need to keep doing the strength work. I can be quite lazy when it comes to stretching, but I guess if I want to hit my racing goals this year, I really must start being far more disciplined about looking after myself!

This weekend has been another fantastic weekend of running, with 10 miles yesterday at a nice easy pace which was still close to those 8 minute miles, and then today, it was back to marathon paced runs again.

I've not hidden the fact that I am hoping to go sub 3.15 in  Red Deer, but my training paces recently have made me wonder whether I have been a little too ambitious with my goal. Yet after today's run, I still think that 3.15 is quite realistic assuming I can avoid injury and keep the consistency going with my training over the next few weeks.

I had 30km to do today, and I decided once again to hit the range roads as the choice of route last week enable me to really get into a good pace and keep things going. The last 20k today was to be done at my current marathon pace once again, and I was hoping that I could improve on last week's pace even though it was a longer run. It was another gorgeous day and on the mild side, although the wind was still quite brisk and made it hard work in parts. The other problem was that now most of the snow had melted, there were still some icy stretches on the roads, and where it wasn't icy, I was running on the gravel which made it feel like a trail run. Despite the conditions though, I hit my target marathon pace of 7.30 miling, I held that pace for pretty much the entire 20k, and whilst it wasn't easy, it felt comfortable, and I was over the moon! I did get a bout of runner's trots in the last 5k and my tummy was cramping terribly which forced me to stop a few times, but I was still holding that 7.30 pace when I needed to, and I was so, so happy.

There is still a good 3 months until race day, and I feel like I am already getting fitter and stronger and faster, and I'm really hoping I can stay on top of things so it all comes together on race day. I've also lost a little bit of weight which has been one of my goals. I'm not paricularly heavy anyway as I do exercise a lot, but I did feel the need to lose a few pounds to help me get down to my racing weight. I still have  a couple more pounds to go, but I have already noticed a huge difference, and with the added weekly strength session and teh more regular stretching, I'm hoping I am giving myself every opportunity to run the race I want at the end of May.

As ever, outside of my running I am still walking the pups, and as mentioned, they have joined me on a couple of runs recently. I would so love to run with them far more often, and I know that wilson and April love the running as much as I do, but with the ice on the pavements it can be a bit dicey when two dogs are pulling you along - not ideal at all! It's back to winter again next week though with colder temperatures and snow once again in the forecast - silly as it sounds, snow and cooler temperatures are far more ideal for running with the dogs, so I am kind of hoping for some puppy company this next week on some of my runs :)

Of course the videos are still in production, and I recently did a the camp out in my own back yard, and then yesterday we started doing the footage for the headtorch video. We were hoping to do a hot tent video and some snowshoeing, but the mild weather means there is a lack of snow, and the hot tent video wouldn't have been that interesting as a result. Next week may be an option, but the temperatures will be back to -15 or lower overnight, and it might be just a little too cold for the equipment we have - we'll see!

 Next week I also have the half marathon in Edmonton. The long range forecast is calling for snow and chilly temperatures, but I am still hoping for a good run that will mean I hit my target finishing time. Then it's Family Day, so maybe we'll have something to share on my youtube channel by then.

 For now, happy running folks, and snuggles to all those lovable pups out there :)

 

 

 

Let Marathon Training Commence!

The past couple of weeks have seen the weekly speed session recommence, as the focus now turns to getting myself ready for the marathon. It's not been easy as the winter weather has been so up and down, and we are still having that mix of freezing temperatures and snow, then back to melting snow and slush, which then turns to skating rinks overnight on the pavements as everything freezes again.  For us runners, it's been horrendous - add to that another bout of extreme cold this past couple of days, I think we could be forgiven for wondering when spring will finally arrive!

Compared to this time last year, my runs have been slow, but then last year I was running during the daytime in much warmer conditions. With working full time, I now run in the evenings, and running in the dark does make it seem like you're running much faster than you actually are. I haven't really minded so much, but now that my aim is to get some leg turnover back, I have been getting frustrated at the wintry conditions and losing some of the confidence I was getting towards the end of last year.

Last week, I finally got to run with Wilson and April again. It had been a while since they had been out with me - it had either been too cold, too icy, or too far for them to join me and I will be honest in saying that I was missing their company. Wilson was also acting like he was depressed - he always gets excited when he sees me putting on my running kit, but every time I was telling him no, he would give a huge sigh and go and plonk himself down in a corner, looking like he had been rejected and not happy at all. It always upsets me to see the dogs like this, so I decided to split my 10 mile runs - the first three miles, I would run with Wilson and April to the dog park where we would meet Andy and Tillie (Tillie doesn't like to run too much, especially this time of year,but she is always happy to see us when we meet at the park), then I would head off to do the remaining seven miles on my own.

 

 

One night following a winter storm, I ran around the local Telford Lake again, and the snow was ridiculously deep with the snowdrifts. I thought I would get really peed off with it again, but it was such a lovely night otherwise, albeit windy, and I did kind of enjoy the run despite the snow again. I had a couple more runs like that again - feeling really good and raring to go, but held back by the weather, but then I can't control the weather on race day, so I may as well embrace whatever Mother Nature throws at me :)

Last weekend, I headed up to Edmonton to do the parkrun again. I was really hoping for a decent run as things had warmed up, but despite a good start where I hit my target marathon pace, things went backwards very quickly, and I barely broke 23 minutes again. I averaged out at around 7.40 miling which was pretty good compared to of late, and whilst I could quite easily have been mega disappointed, I took it as a sign of progress and knew that I could improve on things over the coming weeks.

 

A good massage afterwards was much appreciated, and it made me realise that I really must go to see Paul more often as these old legs were like planks of wood being massaged!

That same weekend, we had booked a cabin for the night with the intention of doing a winter camp out if there was space nearby. Unfortunately it wasn't what we were expecting, and our plans for making another video for release in January went pear shaped. We went home disappointed and frustrated at not having recorded anything, but we had some ideas that we hoped to put in to practice in the next couple of weeks, so not all was lost.

As I mentioned, specific marathon training is now in my schedule, with planned speed sessions and marathon paced runs. Last week I did 5 x 1km repeats with a goal pace of sub 7 minute miling - I couldn't get anywhere close, averaging out at 7.40s which was disappointing again. The following Saturday, I had 25km to do with the last half at my current marathon pace, which at the minute is probably around 8 minute miles and I really need to speed things up.

I went out on my run in fairly mild conditions and I felt great! I really enjoyed the run, and whilst the second half felt hard, I was chuffed to be running a relatively comfortable 7.52 average which was slightly quicker than a similar session I had done ont eh treadmill a couple of weeks earlier. I felt so good last Saturday that come Sunday, I was once again really looking forward to my run, and I felt even better than the previous day, doing my easy paced run much more quickly and feeling comfortable the whole way.

 

Tonight saw me doing another speed session, this time it was 5 x 800m. The temperature has plummeted again, and we are once again under an extreme cold warning. When I ran at 5.30pm, it was already feeling like -29 celsius, and I was once again feeling like the Michelin Man with all the layers. It was also extremely icy in some sections and I had to ease back a little to make sure I didn't go flying, and yet I had a really good session and felt really, really strong. I am definitely edging closer to those sub 7 minute miles, and it is making me feel much happier and far more confident. I have a half marathon in a couple of weeks and I'm hopig for some favourable conditions so I can finally have a decent run and not blame my terribly slow pace on snow, ice and the cold!

 The winter weather again means that some of the videos we had planned had been put on hold, but the good news is I did get a running update posted which detailed my race plans for this year as well as what else is coming to the channel, and then last weekend, I finally got to do the winter camping trip.

The camping took place in my own backyard as I wanted to be close to home should the sleeping setup fail in the snowy and chilly conditions. It turned out to be a great weekend and you'll be able to see that video shortly once we have finished all the editing. And if you didn't know already, you can of course view my channel and all the videos by following this link.

 

So as I say, running is going well and I am starting to see gradual improvement in my pace. We are now in February and I can already see that the the nights are starting to draw out and it is daylight until around 5.30pm which means I get to see some beautiful sunsets when heading out on my runs. I'm sure there will be more cold spells, I'm sure there will be more snow - that's just the nature of Alberta - but I also know that things will now start to warm up, and hopefully things will get easier when out running on the roads.

 For now, I shall keep chugging forwards and do my best, with every intention of enjoying my runs, and knowing that with every session, I can only get better.

Happy running folks!