Accountability & Weekly Workouts

A week or so ago I joined a group online that was going to keep me accountable to strength training. You know, you state what you plan to do for the week, do it and share it on the Facebook group page.

Well, all is dandy and I was trekking along and when it came time for my specific strength training session – Iron Strength – I totally bailed out. On top of that, I haven’t check in with the group since then because I totally bailed on that workout. Bad group member here!!!

All is well though as I got back on track the next few days after that missed workout. Some days you just can’t do it all. I have those days once a week or every two weeks. You become burnt out, exhausted from dealing with your day that working out at night just is too much. I know, I know, I can workout first thing in the morning or at lunch time but that doesn’t always work out for me either. It’s a challenging balance.

Last week’s workouts:

  • Monday: Ran 5k with Carmacks.
  • Tuesday: Missed my Iron Strength workout – whoops!
  • Wednesday: Soccer Game + 3k running.
  • Thursday: Planned to do Yoga but we got home really late.
  • Friday: Walked Carmacks for 3k.
  • Saturday: Ran 8k with Krystol.
  • Sunday: 6k Leisurely Cycling & 2 walks with Carmacks (2k)

Monday night I ran with Carmacks while both girls were at Girl Guides. Carmacks is our retired sled dog and boy can he run! Tuesday I was just exhausted from my day and bailed on my workout last minute and went to be early.

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Wednesday was super warm here and I had a soccer game at 8pm; we won 4-2. When I got home I went for a little 3k run since I was already sweaty, I figured why not. My legs were heavy from all that sprinting but it was a good run.

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Thursday and Friday didn’t allow for much of anything as I was on the road both days. As Friday night approached, I wrote my running buddy Krystol and we decided to go for a run Saturday morning together. She hadn’t run in three weeks and I really needed some motivation to get out the door.

We planned to run between 7 and 10k and managed 8k together before calling it a day. We also may have agreed to start training for the hypo half in January. Guess we should get on a training plan.

Sunday was spent walking the dog twice, cleaning the house (vacuum/mopping), book store purchase, mowing the lawn and a fun bike ride. My girls and I walked Carmacks at 8:30am with jackets, hats and mittens while at 3pm we were in shorts and a t-shirt riding our bikes for just under an hour. Crazy weather we are having in Nova Scotia! Picture_20171030_143621066[1]

Though I skipped a workout or two, it was still an active week so I can’t complain! Now just to be more engaged in the accountability group to keep me going.

Have you ever trained for a race you aren’t going to register for until last minute? Due to weather conditions like snow/ice?

How was your week/weekend?

Anyone committed to an accountability group or monthly challenge in November?

https://hohoruns.blogspot.ca/

I’m joining the Weekly Wrap hosted by HoHo Runs and MissSippiPiddlin

 

October Runfessions

Hello last Sunday of October! I was planning on having this post ready to go on Friday since that’s when Runfessions happens with Marcia, however life got in the way.

October was a decent month but I have a few runfessions to share with you. It’s been a rather warm month in Nova Scotia with temperature highs of 22C (71F) which is abnormally high. I’ll take it!

Runfessions

Runfession #1: I runfess that I took advantage of our late summer weather and ran in shorts and a tank top a few times. I even ran 3k after my indoor soccer game because, well, why not? I was already sweaty and warmed up.

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Runfession #2: I runfess that I had great plans to run the half route of MRW since I missed my race back in September but it’s just not going to happen. I’m not in half marathon shape and it’s going to take another month or so to get back there. I just can’t pull it off right now and I think I’m finally okay with that. Which leads me to my next runfession.

Runfession #3: When I didn’t run my race in September, I still got all the swag items: tank, mug, bib strap holder, hat and socks (lots of swag at MRW). That swag is still in it’s bag under my dresser as I just don’t feel like I should wear it since I didn’t run it.

Runfession #4: I runfess that I really want to run the Hypothermic half marathon on January 14th in Halifax. This is a race I wanted to do for a long time. I volunteered a few years back at a water station which was a lot of fun. However, it was a horrible year for snow and ice and the route was entirely ice. I saw so many people almost wipe out and fall as well….something I’m not interested in. So this will be a wait and register last minute depending on the conditions. It’s an expensive $80 or so for a last minute registration fee but if I trained for it, I would have something to focus on over the coming months. Anyone else in NS planning to run Hypo half?

Runfession #5: I runfess that I finally learned how to add my stats to a picture on Garmin to share! Seriously, I just learned this.

How To Add Garmin Stats Yo Your Photos

  1. Open Garmin Connect on your phone.
  2. Open up your recent run that displays the time, distance and calories in little bubbles.
  3. Click the share button.
  4. Options are to a). photo with stats or b). web link. Choose photo with stats.
  5. Pick photo you want to use, crop photo and then share on social media. Done!

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I still can’t believe it was that easy to add the stats to my photos. Obviously, I’m not that tech savy 😉 That’s all the runfessions I have for you! Nothing major but a few runfessions none the less.

What do you want to runfess from October?

Do you throw out Halloween candy at all?

Ever wear swag for a race you didn’t run?

You can check out my other Runfession posts: September, AugustJuly, JuneMay, AprilMarchFebruary, and JanuaryI’m linking up with Marcia for today’s Runfessions post. It’s hosted on the last Friday of each month (not Sunday…like me this time around).

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Weekly Workouts; Run, Soccer, Cycle.

Happy Monday!

I’m feeling like November is just too close for comfort! With basically a full week away, it’s going to be here before we know it. Which means, wrapping up October with some runfessions later this week and Halloween fun for all this week I’m sure!

Weekly Workouts:

  • Sunday: Iron Strength Workout / Bike Ride / Walking Carmacks *ankle roll*
  • Monday: Restorative Yoga
  • Tuesday: Rest Day (was on the road for work all day)
  • Wednesday: Short 3k run with Carmacks before the kids were up.
  • Thursday: Soccer Game (we lost 3-1 but it was a great game).
  • Friday: Rest Day.
  • Saturday: Rest Day / Girls had their first basketball session and then I had to work. But it was fun work hosting a gender equity workshop for women interested in becoming board members (in sport & recreation). Though it was a super long day with my girls + working (they came too), it was a good day.

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  • Sunday: AM: Cleaning/washing and more cleaning. PM: Leisurely bike ride. I had the best bike ride with my girls. It was about 45 minutes in length but we stopped to say hi to a friend, then to play at a playground and in the woods, then back on the bike for some more fun before heading home.

Also, this is what biking with your kids looks like, granted this was an empty parking lot:

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Running:

I feel like running has totally taken a back seat lately. I have very little interest in running before work but will do a short run with our dog. I enjoy going for a runch but really have to plan those ones out. I’m exhausted once I finally get the girls to bed at night and just not feeling like doing anything but dishes, making lunches, folding laundry – just kidding. I have a treadmill so it’s not like I have an excuse when my husband is working.

I’m sure running will creep back into my life more but it is what it is! I want to run a “Jingle Bell Run” early December and maybe even thinking about a winter half. A winter half in Nova Scotia can mean running on ice, snow or clear roads, it’s really hit or miss.

Though I might not be running, I am really loving getting out on my bike with my girls. Usually, they just bike up and down on our quiet road but last weekend I decided to bike with them. Yesterday we decided to bike to a friends house and the adventure just continued from there. No, I wasn’t going at my normal pace but it was so much more enjoyable to go at a slower pace WITH my kids.

My ankle is healing but not 100%. I wore a brace at my soccer game (and running) last week which helped. I was actually planning on weaning myself off the brace from last year’s ankle injury (inside of ankle not outside like now). Anyway, looks like I’ll be wearing it for a few more games until my recent ankle roll is 100%.

Have you ever run a winter half marathon?

Are you even thinking about Christmas themed races yet? (too soon). 

How was your week?

I’m joining back into the Weekly Wrap hosted by HoHo Runs and MissSippiPiddlin.

https://hohoruns.blogspot.ca/

Little Ankle Rollin’

Hello Wednesday!

I feels like this has been the longest week and it’s only Wednesday! I started off the week on a bad note. I some how managed to roll my right ankle while walking my dog – no joke! We had spent the day pretty active – a leisurely bike ride with the girls, an afternoon walk with Carmacks and yeah, even the boring stuff of doing laundry and dishes.

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Hilary and I went for an awesome walk with Carmacks on the Harvest Moon Trail (old rail bed to trail). Hilary ran more then walked and would run back to me when she got too far down the trail. At one point I told her to run to the closest gate and wait for me (I could see her and she could hear me). There was a runner coming in the other direction. As she ran towards the man, she raised her hand to wave hello and kept running. He waved back and responded with a surprised hello!

As he approached me, he said “you have a good runner on your hands”….we sure do, I replied! I was a proud mama runner.

As we approached our car to drive back home, I rolled my ankle on nothing. I could still walk but it wasn’t great. Ice became my friend and I missed yet another planned run that evening. I decided to brace my ankle and do an Iron Strength workout which kicked my butt. My body hurt until Tuesday night…sitting down hurt, walking up stairs hurt and maybe even laughing hurt too.

My ankle felt better this morning so I took Carmacks out for a quick 3k run to start off the day. No pain in the ankle so it’s healing well. Man, is it ever hard to get up at 6am, bundle up and get out the door for a run. I seriously had to talk myself into that run. I kinda want to go back to summer mornings and yes the heat too, just so I feel more motivated to run.

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This weeks workouts so far:

  • Sunday: Cycle, walk and Iron Strength
  • Monday: Restorative Yoga.
  • Tuesday: Rest Day (aka – travel to the city for a full day of sitting, oh I mean meetings).
  • Wednesday: 3k run with Carmacks to start the day.

Tomorrow, it’s back to playing soccer as the indoor season has starts. I’m looking forward to playing again.

Also Wednesday started off with some sad news as Gord Downie passed away (Not to mention John Dunsworth and Tom Petty last week). My oh my, what a man, what a musician, what an advocate! His songs hit your in your heart. His poetry brought you home and his advocacy leaves you with wanting to do more in life – to be a better person. If you don’t know who he is, please take a minute to look him up and listen to his music as the Tragically Hip are one of the most amazing Canadian bands.

Some favourites songs: Bobcaygeon, Wheat Kings, Ahead by a Century, Courage, Long Time Running, Fiddler’s Green…just to name a few, RIP Gord.

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How’s your week going?

Ever roll/tweak your ankle walking?

Anyone else struggling with their morning runs?

 

Valley Harvest 10k Pace Bunny Recap ’17

Where to start? I had an absolute blast running this race. I was pacing the 1:10 pace (7:00 minute/km) and enjoyed every minute of it!

I started the day pretty early at 5:15am and snuck the dog out of the house for a quick pee without waking up the whole family. THIS was a big mother runner win! I needed a little time to wake up, change into my running gear but managed to get out the door about 6:08. With no traffic in sight, I made my way to Acadia University and parked on a side street to later avoid crossing runners on their route.

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I met up with with a few runner friends from the city and then got my 1:10 pace sign and bib. It was such a beautiful and WARM day….17c and it wasn’t even 7am at that point! It was a little muggy but still overcast which would later clear and just get hotter. I was able to see Ben Brown take off (Para Track Athlete) for his 10k, the full and half marathon runners start and then it was time for the 10ker’s to line up. We started at 8am.

My running buddy Krystol managed to find me (even with my sign not visible at the time) before we started. I had a few people say that I was their pace bunny or that they wanted to stay between me and Sherry (1:15 bunny). Perfect! As the gun went off we all shuffled forwards only to be halted abruptly as you are at the start of any race. A few laughs later and we were on our way again. Garmin’s chirping all around.

Traditional Pre Race Selfie with Krystol.

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KM: One to Six

We weren’t very far into the first kilometre and I was worried I was running too fast. That first km is always the hardest to run the slowest but when you are a pace bunny you’ve got to be really careful. I slowed my pace down a little and kept moving forward. It was rather quiet during the first few kilometres but a lady in red (sorry, I can’t remember your name) started chatting with me. She had paced races before and asked how my pacing was. I said pretty accurate and she said “oh good”.

After climbing Hennigar’s Hill (on the way out) my pace slowed down a bit but I got it back on track and we were about 15-20 seconds ahead of the 7 minute/km pace. I thought I had missed the bucket to drop my sign in and was trying to decide what to do with it. Do I just drop it and pick it up on my way back, do I run with it the whole time – no???? Eventually, there was a volunteer collecting them and I gladly gave mine over and shook out my upper body.  You know, it’s not easy running with a sign!

Down the hill we went to the first water station where I gladly took some water – it was getting HOT! It was extremely flat at this point and runners (50 minute pace bunny) were coming on the opposite side of the road. I always love seeing super fast runners. I enjoyed a few conversations with some runners and made the turn around at the 5k mark. I started to lose a few runners who wanted to finish between 1:05 and 1:10. The sun was blasting on our faces at this point and occasional gusts of wind would stir up and push against us. Luckily another pace bunny (Greg) reminded me of this at the start and I was prepared.

After the wind, we hit the water station again (yes please). We then climbed the hill by the Irvin gas station which I think is the hardest one on runners. The location and the incline and really can get you and as a continuous pace bunny, there was no stopping. I just kept going but slowed down my pace slightly, cheered on those running or walking and made my way up the hill to recover at the top with a slow pace before picking it up again.

KM: Six – Ten.

As I mentioned, I lost a few runners at this point – they either picked up their pace or dropped behind me but I always had small groups of people near by. We had half marathon’s zoom by us which was amazing!

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Back towards Hennigar’s hill – the last major hill to climb – I again, just kept moving forward and encouraged other runners. From there it was smooth sailing at a nice and steady pace. Towards the last kilometre there is a long incline that most people forget about or don’t realise they still need to run UP before entering the track. As we got to the top I was a little worried I was too fast for my time but managed to smooth it out a bit.

The track is like heaven on your body at the end of this race. The pounding on the pavement vs pounding on the nice soft track is like night and day. I managed to find my running buddy and kept going to the finish line.

One ear up!

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I crossed in 1:09:37 out of my 1:10 pace time! I’m pretty happy with my time though there is a little part of me that wished I was closer to the 1:10 like I did two years ago (1:09:59). I had a blast!  I had a few runners come up and thank me for pacing them which was awesome. To know that you did the job that was expected of you during the race is pretty darn sweet.

I guzzled a bottle of water, stretched and grabbed a cookie and banana before heading back out again. WHAT? Yes, that’s right. Most of the pace bunnies when back out on the course to help other runners in. This was a whole other experience.

Post race….happy runners!

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Pacing others.

Though my race pace duties were done, I went back on the course and cheered on the runners. You know sometimes that little boost is all a runner needs. I saw some runner friends and lots of people I didn’t know. I came across this lady (which I never got her name) but she wasn’t feeling great and just done. So we walked together for a bit and then ran and walked some more. She had run a half marathon the week before (amazing, eh!!!!) but just wasn’t feeling great during this half.

We talked a bit more and made our way into the stadium on that sweet soft track where we walked again. I took her water belt as it didn’t seem to be comfortable for her, so I figured I could carry it and she’d feel a little better. She made her way to the finish line and I stayed with her for a bit. This was probably the best part of pacing – helping a complete stranger finish her half marathon when I believe, all she wanted to do was stop. I wish I would have gotten her name as I’d love to connect with her to see how she made out.

I went back out a few more times and some runners where really having a hard time with the heat. I reminded them to slow their breathing down along with their pace and ran them through to the finish area. There is nothing better then the finish line at a race. To see the faces of all the runners (the fastest to the slowest) is amazing. The blood, sweat and tears that have gone into all that training and their final run – a great accomplishment achieved!

I’ve had a few people say “how do you pace a race?”. Well, you run your run. You trust yourself (practice your pace). You use a Garmin or two like me. You do the math in your head constantly and focus on the other runners not yourself. In the end, you cross the finish line when you cross the finish line and more then likely if you’ve done your job right, you crossed as close to your finish time as possible.

Eventually, I had to leave to get back to my family and make the trip to the city for Thanksgiving dinner with my larger family. That meal was THE BEST MEAL EVER! I ate so much and then crashed hard at 9pm. My body was done!

A big hats off to all the pace bunnies with White Rabbit Pacing last weekend. They all did amazing! I’m looking forward to pacing again next year.

How was your weekend/Thanksgiving?

Anyone race? 

Love hot races in the fall or hate them?

 

 

Valley Harvest Kids Run Recap ’17

WHAT A BEA-U-TI-FUL WEEKEND! We had summer like temperatures over Thanksgiving weekend – what more could you ask for!

We started off our weekend by moving a cord of word…yeah…all four of us. Though I’m sure it might have been more productive if it was just 1 or 2 of us big people moving it but the girls wanted to help. PSA – playing the soundtrack of “SING” can make your kids enjoy outdoor chores that much better. And it can provide entertainment when they start randomly dancing and singing.

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After that, the girls and I grabbed a quick lunch and left for the Valley Harvest Kids run while my husband stayed back and finished cleaning up the last bits of wood. It was HOT; like 27c but felt like 34c! They got their race shirts and bibs and we hung out with some friends.

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There were a few age categories before us (under 5 girls/boys A-M, N-Z), then Hilary ran 800m (5-6 yrs) and Lilly ran 1200m (7-9 yrs). Hilary wasn’t too sure she wanted to run it by herself so her and her friend B started the race and I joined them. They both had smiles on their faces and were just LOVING it! They were the happiest runners I’ve seen in a while!

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This would be Lilly’s first time running 1200m; around the track, outside the stadium, around another field and back into the stadium to finish. Again, she had a smile on her face that you couldn’t wash off. She walked a little around the field but said she felt good and just kept going when she was ready.

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Once all the kids in our little group finished we quickly went inside to hide from the heat, get a snack. After sorting out a little meltdown with Hilary, we decided to head home for the day so Mommy could go carb load for her race the next day 😉

It was such a great event. SO MANY KIDS running! Though for parents it might be a crazy and busy time waiting for your child’s race to start in the heat but it’s so worth it. To see your kid run and enjoy it (hopefully) is a pretty awesome thing! Whatever sport or activity my girls participate in, I love watching them. I like to see the joy on their faces, see them making decisions on their own and coming up with their own strategies to navigate through those decisions.

Fun medals!

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It was also so much fun watching other kids run (and some parents too). They ran so fast, so hard, so happy and there were a few tears here and there. I greatly appreciate the time and energy that goes into a running even and even more so when it’s a FREE kids event! Yeah, it was free for all kids! Great job Valley Harvest Marathon!

Anyone’s kids run at the VHM?

Do you enjoy watching your kids (nieces/nephews) at races?

Can you believe the weather we had on {Canadian} Thanksgiving Weekend?

 

Pacing It Up at Valley Harvest Marathon

Only a few days away until the Valley Harvest Marathon oh, AND Thanksgiving Weekend! You know there is nothing better then a good run (race) and then eating all the Thanksgiving food you can!

Sunday, I’ll be lacing up my runners and pacing the 1:10 – 10k (and eating later that day). Two years ago I was lucky enough to pace my first ever race with White Rabbit Pacing at Valley Harvest Marathon. I ran the 10k  – 1:10 finish and finished in 1:09:59. You can read about how it went here.

I may have had a lot of fun!
Finish photo at Valley Harvest marathon Pace Bunny

Valley Harvest Marathon is a great local event and it’s celebrating it’s 25th year!!!! I’m excited to be apart of White Rabbit Pacing again and hoping I manage to finish in one hour and ten minutes.

Pacing for me is a way to help other runners accomplish their goals. It’s a way of meeting new runners. A way of contributing to the running community – and local community at that.  I plan to wear my tutu and bunny ears again, fingers crossed the weather holds out!

1:10 – 10k Plan

My plan is to run a continuous pace of 6:55 – 7:00 per kilometre (not 10/1’s) to ensure that we finish in 1:10. Below is roughly the pace I’ll be aiming for – give or take a few seconds on the few hills and to recover.

  • 1km – 6:55
  • 2km – 13:50
  • 3km – 20:45
  • 4km – 27:40
  • 5km – 34:35
  • 6km – 41L30
  • 7km – 48: 25
  • 8km – 55:20
  • 9km – 1:02:15
  • 10km 1:09:10

So if you are running the Valley Harvest 10k this weekend and wanting to finish under 1:10 or around it – come find me. Introduce yourself and let me know what time you are wanting to finish in (well before me or with me). I’m really looking forward to having people to run with but also having people reach their goals and finish before 1:10 as well.

You can pick me out in the crowd!

And maybe one of my ears 😉

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Good luck to all those running Valley Harvest this weekend! And good luck to all those eating Thanksgiving dinners – don’t forget your stretchy pants!!! Check back on Tuesday for an update on my run as Monday I’ll be recovering from eating all the food 🙂 Or you can follow me over on Instagram for some updates.

Have you ever paced a race before?

Have you ever used a pace bunny (pacer) to finish in a certain time?

Have you ever avoided a pacer to finish in a certain time? (I have!)

Happy (Canadian) Thanksgiving this weekend!