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cold temperatures to deal with, nor do we have two feet of snow that we have to battle through, although this has now been replaced by extremely icy conditions as the temperatures rise above freezing during the day, only to dip down again overnight.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 :)
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