MRW Half Marathon Training Week #3 Recap

Giddy up, Week #3 of half marathon training is done! It’s been a great week with a few struggles here and there. What’s MRW again? Maritime Race Weekend; takes place in Cow Bay, Nova Scotia, CANADA; Sept 11th & 12th. Yes, this is a double race (a.k.a. Tartan Twosome) 5k and Half Marathon distances for me.

You can get all caught up on week 1, week 2 or what training plan I am following, in case you missed those.

What was Planned v.s. What Really Happened!

Monday July 6thRest DayRest Day/PT Exercises and a little Sangria drinking with the hubs!

Tuesday5k5k morning run before 7am – I’m really loving these early morning runs so far!

Wednesday 7k7k Treadmill Run. I started the day off with Physiotherapy which meant I had more cupping done. When I started my run, my whole hamstring/IT band was sore but I managed to shake it off 😉

7k treadmill run

7k treadmill run

Thursday 5k5k “Runch”. It started off awesome but heat really got to me after climbing a few hills, I had to slow my pace down a lot.

july 9th run

Friday – Rest DayCross Train: Unwind Yoga Class! I woke up Friday morning and saw that a local yoga studio was having an “unwind yoga” class so I thought that would feel really good. It was also my birthday so I figured why not treat myself.

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You know your friends know you well when they send you these on FB for your birthday:

hbday

And….

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Saturday – 10k Long RunRest Day. Traveled to Halifax (1h), attended a baby shower for my SIL, then a BBQ with the family. My arms hurt from yoga. I took that as a sign to rest 😉

Sunday – Cross Train10k Run (my arms still hurt). I managed a good 10k training run while visiting my family on Sunday. I got up early and started running around 7:15. All the little and BIG hills got me but I managed to recover well from them all….eventually 😉

It’s been about 9-10 months since I’ve run 10 kilometres!!!! That’s right folks! This was a BIG run for me and my hamstring did great. I’m feeling stronger and almost like my old running self minus the speed. The speed will come later on – I hope!

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Week 3 Total KM: 27 km

Total training to date: 73 km

Highlights: 

  • Morning runs before everyone else is up/before work
  • Running outside more
  • Physiotherapy session
  • Last minute Yoga class

Overall: I really enjoyed my week of running. Super glad I had an awesome physio session and confirmed I want to start doing yoga more regularly.

What I am looking forward to this week: More running outside and trying to figure out how to do my long run since Sai will be away. Think I can get a babysitter for 6:30 – 7am for an hour and a bit ???

Ever get a babysitter for an early morning run?

What’s your favourite cross training activity to do?

How was your weekend?

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A Sub 60 – 10K Run

I finally did it. I ran a sub 60 – 10k!!!!

Saturday I was scheduled to run 11k for my 10k training program for the Bluenose Marathon (10k) I’m running on May 18th in Halifax, Nova Scotia. My husband was home but on a course so I couldn’t run it during the day.

The girls and I had an awesome play date in the morning with friends: picnic lunch, played at a playground – just a great morning all around. We got home, Hilary went down for a nap, Lilly went in her room for “quiet time” and I laid down on my bed. My body was completely exhausted and at this point I didn’t think my long run was even going to happen. Zzzzzz……….

17 months old!!!!

17 months old!!!!

My husband got home, we had dinner, played with the girls and got them to bed. Then I got my running gear on (no pictures, sorry).  I wore my new purple PRO Compression socks, new Asics, Capri running pants….I know, I looked hot, a purple short-sleeved running shirt {“I Run This Town” – Bluenose shirt from 2011} and a long-sleeved running shirt. ALL purple…my new favourite colour besides these:

And, in with the NEW!

And, in with the NEW!

I was a little worried I’d be too warm but it was perfect. Perfect temperatures outside, the sun was setting and I was running on a busy road against traffic. I got to see a stream I didn’t know existed, it wasn’t that bad running on the main road, the moon was stunning, had numerous cars honk at me {hello back}. I ran at a constant steady pace with my breathing under control and my legs feeling great the whole time. Well, 99% of the time.

Around 8k, I increase my speed a little and at 9k I saw I was at 53 minutes and some odd seconds so I pushed it knowing I would finish the last km on this dang hill that gets me at the end of every run. I thought about changing my route so I could avoid the hill but then thought, “no, do the hill – you will thank yourself after the Bluenose”.

So, I did the hill as best I could and died just short of the top but kept walking – this was not graceful. Once at the top I pushed the last .30/km as I knew I was going to get a 10k PB. In 2002, I ran a 10k in 1:02:07 on Canada Day. It’s been my goal for 2 years (pregnancy/postpartum included) to get a sub 60 – 10k.

I finally did it!

My sub 60 - 10k !

My sub 60 – 10k !

{5:49, 5:52, 6:06, 6:03, 5:46, 6:06, 6:04, 6:02, 5:39, 5:56, 6:30 = 1:05:58 in 11k}

Needless to say, I was happy and as soon as it read 10k, I stopped and took a few deep breaths and then continued to run my last km of the 11k training run.

I finished last week with 31km and had a total of 101km for the month of April! The Around The World Running Blog Relay 2014 has finished and we’re just waiting to hear how far we have collectively run around the world!

PS – my finger is JUST starting to heal from last week’s injury and “The Beast” (treadmill) is still waiting for it’s lube.

How long did it take you to reach a running goal?

When was your last *awesome* run?

Ever feel like you are over-dressed for a run but then realize your not?

 

Please note:

Taking my Running to a New Level

I’ve been thinking about this for a long time now…months even. My running is about to change.

I’ve been running since I was a kid; mainly on the soccer field, then on the roads to train for competitive soccer (distance, fartlek etc) and then I moved into just running for fun. I started to actually like running so much that I decided to train for a 10k race – my first ever race in 2005.

Since then I’ve done numerous 5k’s, a few 10k’s and one 1/2 Marathon which I loved! I ran during both pregnancies but more during number 2. While pregnant with baby #2, I craved running even though I spent 95% of my pregnancy feeling beyond ill. I even managed to run two races; you can read about them here and here. Shortly after those races I had some major pain in my pelvis and got taped for a few days by my Physiotherapist and then had to wear this awesome brace most days.

Don't be jealous

Don’t be jealous

Even with the brace I had to call it quits and only walk, do yoga or a prenatal DVD that I loved … and no longer need. Over the course of the summer months all I wanted and needed was to go for a good run. I just needed that rush, that feeling of sweat running down my face and accomplishment of having a great workout.  It just wasn’t going to happen while pregnant and it took me 8 weeks to come to terms with that.

Fast forward to today, I have a 3-year-old and a 9 month old and am able to get out for occasional runs by myself and with baby H in her jogging stroller. But, I am ready to take my running to a new level – no not competitive running or racing in Marathons – that’s just not for me and I’m cool with that.

I want to start focusing on my runs; good runs, bad runs, in the rain, sun and yes the cold snowy weather we will see in about 4 months; coincidently when I start back to work full-time. I want to track my runs, push my distance, train again. I want to get a personal best of:

  • 5k – under 29:18 minutes
  • 10k – under 60 minutes (or under 62 minutes)
  • 1/2 Marathon – under 2:33:56 (I am very proud of this time)

So I bought this while on our mini-vacation last weekend in PEI:

My Green Garmin

My Green Garmin

It’s been on my wish list for over a year and I figured it was time to just buy it and get going. I’m going to track my running and see where it’s going to take me. Hopefully to a new level…a new level of accomplishment, sweat dripping off my face and my two girls (and my husband) cheering me on.

Happy Running!

When did you decided to start tracking your running or work outs?

Did you buy any fun/fancy gadgets ?

What’s are your running goals?

National Running Day June 6th 2012

Are you Running today?

Today is National Running Day.

So go get your running shoes on (dig them out of the closet if you have to).

Lace ’em up.

And get outside for a run.

Why do you run?

I run…..

  • to be healthy for my family
  • to be active
  • to escape from life
  • to be fit
  • to accomplish a goal
  • for myself

Tell me why you run?

Murphy’s Law for Runners

So, I keep coming across these fun pictures on Pinterest and feel the need to share them on my blog. I can’t take any credit for these pictures ….but I can at least, share them.

Murphy’s Law for Runners (so true).

Happy Running!

And

Happy Friday!

 

Top 15 Reasons to Run

Top 15 Reason to Run

Picture from Pinterest.

Why do you run?

Working Out and Goal Setting

Since January 9th I have been setting weekly workout goals!

Crazy – sure, getting results – oh yeah!

Each Sunday I sit down and write a plan for the week. When will I try to run, when will I work out at home and when will I rest. Most weeks have been really good and I have managed to stick to my weekly workout plan. Some weeks were terrible – mainly due to being sick and trying to manage everything on my own.

I like using the S.M.A.R.T. goal setting guidelines:

Specific: Significant, Stretching, Simple. (What do I want to accomplish? Why?)

Each week I set simple goals for working out; and which day I am going to run v.s. working out at home.

Measurable: Meaningful, Motivational and Manageable. (How much, how many ?)

I aim for 5 days working out and 2 days of rest but realize each week may vary from the last and making my workout’s manageable is the way to keep me successful. If I only work out 3 or 4 days … at least I worked out.

Attainable: Appropriate, Action-focused, achievable. (How can the goal be accomplished?)

Being a single parent (only for 1 more week!!!), I have to be realistic about what I can do in a week.

If I am on the road with work all week, then it’s going to be more challenging to work out.

Sometimes I readjust my goals if I had a hard day and it was supposed to be a rest day, then I switch it up and work out and take my rest day the following day.

Relevant: Results oriented, Realistic. (Does this seem worthwhile?)

When I work out, I like to work out hard. Sure I like walking  and leisurely activities, but for me, I need a high intensity workout. This is when I get results; I like sweating and feeling exhausted after my workout. Also, I can’t go for a run when my daughter is home napping but I can do a DVD workout when she naps.

Time Bound: Time bound, time specific, Trackable.  (When; today, tomorrow, next month)

I don’t have a lot of time since I work full-time and have a toddler so I am very specific when I work out – I am time bound and I make working out a priority each week. I write my goals down so each week I can track what I have done and what I need to do.

Some people add in “E” and “R” for SMARTER goals:

Evaluate: Engaging, Ethical, Enjoyable.

Reevaluate: Reward, Revisit, Recordable.

This is week 10’s goals:

Monday – run at lunch ( I have no meetings that day)

Tuesday – run at lunch (again, no meetings that day)

Wednesday – Workout DVD at night.

Thursday – Rest Day (Grocery shopping night)

Friday – Soccer session at work 🙂 I love when a sport I’ve played my whole life crosses the path with my daily job. Life is Good.

Saturday – Rest Day – Sai will be home and Lilly and I plan to celebrate that!

I’ve also set two specific goals around running in this post here, but to highlight them:

Goal #1: Spring – focus on 5k’s and aim for personal best of under 29:16.
Goal #2: Fall – focus on 10k’s and aim for personal best of under 60 minutes.
This SMART or SMARTER tool is not just for working out – you can apply this to your every day life.
Like right now, Lilly is a sleep and I need to take the compost out, fold laundry, put another load on, clean up the kitchen, work out and shower and then maybe sit for a bit and relax. No SMART goals set but at least I have a list created 🙂
Some exciting new’s for Piper’s Run: It has been nominated for a Fitterati AwardBest Healthy Living Blog from Fitness Magazine! If you like this blog, please vote for Piper’s Run at this Fitness Magazine link. Thanks!

What are your workout/fitness goals ?

When do you set them – once a year, once a month, once a week?

Have you tried setting S.M.A.R.T. goals ?