Chicago Marathon Training update

I set my goal to run the Chicago Marathon over a year ago, when I was training for Detroit and now it is less than 2 weeks away… time flies when you are having fun and training.

My program is based loosely on one from my “unofficial” running coach Kate Laing at Smooth Running, and is based on a 16wk buildup that we used for half and full marathons – the difference is that this year I did most of my training solo.

The amazing part was that I found it easy and enjoyable to train – the early morning weekday and weekend long runs were not a chore but actually things I looked forward to, and as it turns out, I have already logged almost 1300km by the end of Sept which is 200km further than I ran all last year.

My initial goal of 1500km is now well within range, and I expect to exceed 1600km with a stretch goal of 1700km factoring in the unpredictable Ontario winter coming up.

During the training I have managed to run a few races to help with motivation and to provide a changeup to training runs, these included one trail half marathon as well as 2 races with my 13yr old son. Some of these runs were highlights of a very busy summer and I an anxious to hit the road in Chicago with the ultimate goal of my first sub-4hr marathon…

Through it all the biggest factor has been my nutrition. My regimen consists of ENERGYbits before runs as well as every hour, Pocket Fuel nut butters every 45min during runs, as well as RECOVERYbits post run. Another thing I have added is chia pudding made from chia seeds and almond milk which has now become a daily staple in my diet.

The weekly running schedule is at least 3 weekly runs for 6-8km in the mornings, usually at 5am, and then at least one long run (20+km) and this has been relatively consistent all year.

During the last 2 months I have logged over 500km and finished the Nike+ Chicago Marathon 4hr Challenge of 362km in 45 days (I finished in 14^th place) which in itself is an accomplishment I am proud of…

My dedication to this has been key to building up the mileage and the confidence that the goal is achievable.

Stay tuned for a post Chicago update in the upcoming weeks.

North Face Endurance Challenge Ontario half marathon review

I heard about this event on Twitter and decided to enter this to provide a challenge and change it up from just road running. My training partner and I accepted the challenge and began to work on mileage training.

We have both run numerous half marathons but this would not only be our first trail race, but on what is listed as one of the most challenging courses in Canada. Just what were we getting ourselves into? We were soon to find out…

The morning started out with showers as we drove the hour north to Blue Mountain and I knew it was going to be tough as I was running with traditional road shoes, the weather was only going to make it tougher.

The run started with a quick dash across a few slopes and it became obvious that we were going to be battling showers all morning and dealing with mud and slick conditions. As we made our way across the slopes we encountered a few bottlenecks and the crowd kept moving and warnings were shouted to keep runners behind aware of mud, water, and dangerous footing.

Kerry and I kept a good pace for the first few KM with the constant climbs and narrow passages in the trees it was important to keep moving and my first break was once we hit an open area with a bit of road on the downhill portion of the first part.

The climb approaching the first aid station was long and challenging but I walked when I needed to so that I had the energy to carry on. At the first station (5.5km) I caught back up to Kerry and we carried on now that I had recovered and again we ran on this second section feeling strong.

The views were spectacular and the trail was in good shape considering the rain we had. This second section was not as challenging as the first but it had sections once we crossed the second ladder that worked through the hills with a few series of switchbacks and single paths that were slippery and made everyone cautious about footing and grabbing the small trees for balance and support. It was during this portion that Kerry pulled away in traffic as I struggled in spots with footing but kept on determined to run strong heading towards the second aid station.

Knowing that the major climbs had passed was relieving, but having seen the elevation map, I also knew that the next 10km was going to be a constant series of ups and downs as we headed into the loop sections that brought us back and forth across Blue Mountain with gorgeous views of Georgian Bay.

It was through this section that I carried on conversations with numerous people as we ran and walked along and began to enjoy more of the trail camaraderie that I would normally have missed by running with earbuds and music. Many were veterans of trail races or marathons, but we were all enjoying the challenge of this course and inaugural race as the first Canadian stop in the North Face Endurance series.

Mentally I was fine until around 16km at which point “Just. Keep. Moving. Forward” became my mantra. At some points the trails was hard to see in the trees especially if there was no one else around so it forced me to pay attention to all possible paths which also kept my mind of the distance and fatigue that was settling in.

I had properly hydrated and fueled using both ENERGYbits and PocketFuel packets which kept me from “crashing” but the energy output definitely was high as this course  was way more challenging than the local trail I had run on for training.

My goal since registering was to finish the race – which meant I needed to stay ahead of the 4hr pace, which was never in doubt even with the much needed walk breaks. No matter how bad I felt, or tired I was, I was not going to stop or complain, and this was more a result of coming across a female running the 10k who was navigating the course with one prosthetic leg (a blade) and whose determination was incredibly inspiring.

As we made the final descent the course was again tricky and treacherous as evidenced by my wipeout going down a set of stairs. Thankfully I landed on my butt and avoided a major injury – only a few bruises and sore ankle…

As we cleared the downhill section and doubled back on the path we started the Village and crowd was audible in the distance and that motivated me to carry on strong and finish with a smile. Triumphant.

As I came to the line there was Kerry to cheer me on and the rest of the crowd at the finish line was inspiring and realizing that I had completed this course intact and with little energy left meant that I had left it all out on the slopes.

With many refills of water bottles, a quick spray of the hoses, a stop at the Clif tent for fuel we headed to the ice bath to soak the aching legs and change into dry clothes. The weather by then had cleared and warmed up significantly so the atmosphere was just one big party – a great reception to end a great day.

The event staff are to be congratulated for an amazing event, one that I will definitely be back for… next time I will train for the hills and will then focus on running a stronger race.

The goal was to finish. I did. That was a victory and I can’t wait to get back out there again – but I will take some time off to rest the aching legs… they earned it.

Summer running

Now that the days are longer, and supposedly warmer, my training program will focus on morning runs to avoid the humidity and late day sun and heat… and even at 5am it is light enough that I don’t have to carry a light (but do to be safe).

My morning run consists of a simple 6+km loop down the hill, and through town, returning uphill to finish off… from here I can add a small paved path run to add on 2km or depending on time of day and add significantly more distance as required.  Ideally I like to run the loop 3x a week and then at least one long weekend run.

I have recently begun running around the lake on a trail and if running this as part of a loop I can significantly add both mileage and difficulty to a simple road run…and if I drop the boys off at the skate park I can do an “out and back” on the trail as part of a 15+km run in under 90min.

The addition of the trail run has been great as it has helped me to train for The North Face Endurance Challenge Half Marathon trail run in July. This race is taking place at Blue Mountain, near Collingwood ON, and I am so looking forward to the experience. This event sounds more fun than Warrior Dash and Tough Mudder, both of which I have previously run. I love the idea of trail runs and am looking at making them a staple in my annual running calendar.

The training plan has merely been a continuation of the half marathon training I did for Mississauga in May, with the trail runs added on to give me more of a feel for what is in store in a couple of weeks. The thought of running up the ski hill is still daunting, but having completed a few obstacle races I am sure it is something that I can handle…

This year my race calendar is full – 7 planned races with the gem being the Chicago Marathon in Oct, but the actual highlight has been my 13yr old son asking to run with me, and to date he has completed a 15k race and today we signed up to run the Oasis Zoo Run 10k at the Toronto Zoo in Sept. He has trained with me in Florida over the holidays and has run with me in evenings and on weekends and his desire to spend time with me and keep active is what is keeping me going.

Having a training buddy is great, it motivates me, and hopefully inspires both of us to remain active and healthy. We are working on healthy eating – gluten-free where possible and have eliminated most processed foods to keep clean. We also fuel our runs with ENERGYbits and PocketFuel as needed. I am beginning to think that Kris runs just so he can have a smoothie to recover when we get home… but I am not going to argue….

So as the summer begins and kids are out of school, I hope to keep going – I set a goal for 1500km in 2014 and am almost halfway there, so with the marathon training kicking into gear, it should be achievable and having my son there to run with me and cheer me on, I am looking forward to the next run….

13yr old training and race recap

This past Christmas while we were in Florida, my son decided that he wanted to start running with me, and began to come with me on my morning 5k runs. Once we got home, we signed him up for a local 10k clinic and began to find a goal race.

We ran in the cold and snow and over time managed to get his mileage up to the required distances for the 10k race, but his basketball season kept interfering with goal races.

He was flying through the weekly long runs and after consulting the coach we decided that we would extend the training and set the Mississauga Bread and Honey 15k as the goal race. Every week we added 1km to his distance and over the last few weeks added in multiple runs to improve his conditioning and push him to stretch in his running.

We found a local trail around the lake and began to add in variety to the traditional road training. As the mileage increased Kris began to ask about fuel for running and has taken to ENERGYbits as his energy source.

The increased running program paid off for him during the final weeks of basketball season as he had not only more stamina, but a shorter recovery period, and his desire to run with me made for more time together doing something we both like to do.

But now on to today’s race… 

  We met the Smooth Running team at 6:30am and drove to Mississauga for the 8am starting time, and he seemed a bit nervous but claimed he was fine. Right before the start he downed his 10 “bits” and we headed to the starting line. My goal was to pace him and encourage him through this his first race and to try to eliminate any fears or doubts…

The race started and the start line was very crowded which meant a slow start. I wanted to avoid jostling for position to ensure he had room to run, so we stayed back and found a comfortable pace and worked our way along. We ran without music and I kept checking in with him to make sure that he was in good shape.

The crowd was big and it wasn’t until the 4k mark when the 5k runners headed back to the finish line and we turned away to complete the longer portion of the course with a few small hills that we had more room to get into the groove. Kris cruised to the 6k mark and then had to stop to walk as he was struggling a bit but with a water break and gel he was fuelled for the rest of the way.

As the race went on he kept a solid pace and before we knew it, he was past the halfway point and about to hit the turnaround point. He also had a chance to cheer on our running partner who was cruising along ahead of us and his words of encouragement and high-five seemed to energize Kris.

Once we cleared the last overpass, he was encouraged by some race volunteers as the first youth runner they had seen, and it was as if he was re-energized and continued to run strong, with only one quick stop to retie his shoes and grab a water break, he powered along Mississauga Road and turned for home.

He was smiling and looked at ease, but I knew he was tired but because there was 1k to go meant that he was determined to finish strong, and once the finish line was in sight, he kicked it into high gear and pulled away with me cheering him on. The whole Smooth Running group and his big sister were there to cheer him on just before crossing the finish line and that helped even more.

The entire race was so well organized and the weather was perfect – a bit sunny early and cool by the time we finished which made for perfect running conditions.

His first race was complete and successful -15km done in under 1:30:00 with a bit of room to improve. The smile on his face means that he will be back and running as often as he can.

Mississauga Half Marathon

On May 4th I raced the Recharge with Milk Half Marathon (for the 3^rd time in the last 4 years) feeling somewhat confident that it would be a good race. The key was if the weather would co-operate as we have seen some pretty inconsistent weather so far… and Sunday was no different.

Prerace preparation included tons of water, pasta the night before, extra RECOVERYbits before bed, and then 2 bowls of crockpot steelcut oatmeal and maple syrup for breakfast, and extra ENERGYbits in the morning.

Sun morning it was just above freezing at 5am and the wind was expecting to be gusting up to 50km/hr from the west… We arrived at the starting line WAY too early – like 6:15am for a 7:30 start and it was cold… windy and cold, but we stayed warm and kept each other upbeat as we waited for the start.

The Smooth Running group consisted of a few veterans of the race, a few running this race for the first time but not their first half, and one newbie… and the support we had for each other was incredible!

The prerace events were normal … we managed to huddle around a store front and kept ourselves as warm as could be before heading to the chute to start. I took another serving of ENERGYbits and a banana before heading to the starting line to ensure that I would have enough fuel for the race.

My running buddy and I decided in advance to try to place ourselves ahead of the 1:45 pace bunny so as to not have to try to track it down, but the crowd towards the front was pretty packed so we found a spot in front of the 1:50 pacer and waited for the start.

We took off at a decent pace – and headed into the wind for the first 5k – pacing around 5:00/km which would hit the 1:45 goal I had set for myself. I kept Kerry in sight but let him move ahead and felt great heading into the U of T Mississauga campus and ran my best at the 6k mark posting a 4:44/km pace.

Heading towards the lake I kept running strong and was averaging around 4:57/km factoring in the slow wind start and kept going feeling great. I took only sips of water from my bottle, avoiding the chaos of water stops and took some more ENERGYbits as fuel at the top of the hill at the 12k mark and felt the best I had ever felt on this course – and looked forward to a strong finish.

Before I knew it, I was running towards the lake and approaching the 17k trail when I ran through a cloud of midges (bugs) and increased my protein intake with a mouthful of them requiring another swig on the waterbottle…

At this point there was just around 3k left and I knew I had more in the tank so I started to increase my turnover rate and proceeded to power through to the finish feeling tired but so excited to cross the line with my first sub-1:45 time(1:44.01)! It felt great to have set a goal of beating my PB (1:47.47 at that race) and trying to achieve a specific time and doing it! To tell you the truth I never even saw the 1:45 pace bunny and felt so in control that I never even worried about it…

The race went perfectly – it wasn’t too hot or cold, though the wind picked up after and made it very blustery watching everyone else finish. The crowds along the route were great – they’re cheering and signs always uplifting and amusing and having the bands playing is also a welcome addition.

The Mississauga race is a top notch event – the coordination is smooth and the event is always enjoyable which makes it a must on my race calendar.

Milestone

Today was a pretty cool day, in that today I had another great run, and crossed a threshold I had never really given a lot of thought to, but reflecting on it now, is quite an accomplishment.

First I’ll talk about today’s run in the Egg Nog Jog, a challenging 10.8k run through the rolling hills of Terra Cotta, ON. The first time I ran this a few years ago, I came into it thinking that 10.8k was nothing as I had run half marathons, 30k races and even one full…. but I took the course for granted and it humbled me. The event is a local running gem, a well-organized winter run limited to only 600 runners so it is not over-crowded. So this year, I feel my overall training was better and knowing what was in store for me also made it easier.

The challenge comes between the 4-6km marks as the incline is significant and the duration of it makes it even more intense. This year I powered up the hill and forced myself to maintain a steady pace and was surprised at how many people I passed with ease, and stayed behind me the rest of the way. I even had enough reserve energy to dial up the pace at the 8-9km mark to improve my chances to finish strong with a very respectable time. The last 1km is mostly downhill (after all the climbing you do have to come back to the starting point in this loop race) and I turned it on and ran across the finish line with a sub 1-hr time for the 10.8km distance.

It was during this race, the milestone occurred, in that I crossed the 1000km mark for the year, and given the spotty routine from previous years this was a major accomplishment. Even this year there were a few very light months – most recently November, as I took a few weeks off after the Detroit Marathon to rest and lost my motivation to run in the dark, cold, late fall mornings. My heaviest workload was August as I was in full training mode and ran over 250km but also had 3 other months of 100km+.

So as the year winds down, I will be heading south for the holidays and plan to run every day when not driving and should be able to record another 100km+ month. This sets up the goal of 1600km (1000 miles) for 2014 and one that is firmly within reach.

Back at it...

I’m back – not only writing but running again. In the past few weeks it has been only a couple of runs – including a much deserved 10k after a busy week of business travel.

It is difficult some mornings to get up and run, knowing that I have a full morning ahead, and need to be in the office before 8am a half hour run at 5am sometimes just didn’t happen… but it needs to

I like the feeling of accomplishment after having dragged myself out of bed and onto the road, and maybe because there hasn’t been a “goal race” ahead that I have let it slide… so I have 2 so far…

The Egg Nog Jog is 2 weeks away so the 10.8k distance is not daunting, but I want to feel good about this run, so I need to dial up the training before next weekend. Discipline will be key and that often wanes in the cold and dark of Canadian fall and winter months.

The big race is the Around the Bay 30k in Hamilton at the end of March – this will mean weekly training runs with the Smooth Running group – my training team as this event is a group favourite event and the distance sets up well for a Spring full marathon – maybe Ottawa this year, if I can work on a few fellow runners.

Diet wise – I don’t go crazy in monitoring intake, but the switch to EnergyBits and RecoveryBits to fuel instead of gels and other items has been great, and I will continued to be #PoweredByBits in hopes of demolishing previous PB times and just an overall improvement on health. It has been over 3 years since I last had carbonated beverages (pop/soda) and my only true vice is coffee – and since starting a regular EnergyBits intake I have been able to reduce coffee consumption by at least one cup a day and find that on weekends it is almost non-existent.

So it is time to refocus – not only on the miles but also on writing… thanks for indulging me….