Week 4 Half Training MRW

It was a week of a variety of activity for me: running, cycling, soccer and a little more running and cycling. I’m enjoying adding in cycling to my training as it’s a great leg workout yet low impact on your body.

On Wednesday I surprised myself with an awesome run after a long day and coaching U6 soccer on one of the hottest and most humid night of the week. Those poor kids were feeling the heat just as much as all the coaches.

What was Planned vs What Really Happened

Monday: Stretch & Strengthen | Stretch & Strengthen. I was really stiff after my soccer game on Sunday, so during my lunch break I transformed our office boardroom. After moving tables and chairs around, I did a 20 minute Melissa Bender stretch & strengthen workout. It was just what my body needed.

Tuesday: 6k | 10k Cycling. I wasn’t feeling the best as a stomach bug was going around our house so sitting on my indoor trainer was the best option for any activity.

Wednesday: 35 tempo run | 37 minute (6k) negative split run! This was the best run I’ve had in ages. I started out with no intentions of trying to run negative splits but it just sort of happened. As I was knocking off the km’s, I noticed I was getting faster but didn’t know if I could hold that pace for the last 2km and going up a steep hill. Somehow I managed to really push my pace and even saw 5:45/km! The breakdown of my run per km: 6:47, 6:33, 6:21, 6:04, 6:02, 5:45.

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Thursday: 5k + Strengthen | 20k Cycling. I rode my bike to work 9.92 km and then home for 10.42 km. This was my first time bike commuting to work and I loved it. Though I can’t do it all the time, I sure enjoyed it and can’t wait to do it again.

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Friday: Rest Day | Rest Day. Nailed it!  I was pooped from my week and my legs/boy were just ready for this rest day. I ended up hanging out with my running buddy that night without kids and without running! We may have enjoyed a nice summer beverage 🙂

Saturday: 3k | Leisurely swimming. I had wanted to try and get in my long run Saturday as I had soccer Sunday night but it didn’t happen. Instead, my girls and I swam for 4-5 hours in my parents pool!

Sunday: 11 km Long Run | 10 k Long Run + Soccer Game. WHAM! I decided to get in a 10k run before my husband went to work Sunday morning. My legs felt heavy for the first 5k but I seemed to get into a better rhythm for the last 5k. After a busy afternoon (mowing the lawn, playing outdoors with the girls and walked Carmacks), I somehow manage to play soccer. The girls came with me and had a blast on the playground while we battled it out on the field. We lost 5-2 but I got a goal….from half field! It was kinda weird as it just bounced passed everyone and we all weren’t sure it was a goal or not. Anyway….I did a lot of sprinting that game so my legs are toast! I’m sure looking forward to some stretching tomorrow.

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Weekly mileage: 16k running, 30k cycling.

Though I wish I didn’t miss my run on Tuesday and Thursday, I’m still happy I got in some good leg activity on my bike. I really enjoyed riding my bike to work and hope to do that again this summer at least once more. My week ahead of running might be all over the place but I’m going to do my best to get in what I can.

Do better: I need to do better with my strength training. I missed yoga and with confess I haven’t been doing many PT exercises for my ankle. They need a little TLC, so back at those PT exercises this week.

I’m linking up today with Darlene at My First 5k & More,  HoHo Runs, and  MissSippiPiddlin Don’t forget to check out their blogs!

How was your weekend?

When was the last time you did double sports in one day?

Do you have a “do better” for this week?

Started Training for Another Half

I’m two weeks into another round training for my next half marathon. This will be my 2nd planned race this year and 2nd half marathon this year. It’s actually a double race: 5k Friday night and half Saturday morning at Maritime Race Weekend in Cow Bay, Nova Scotia. Rrrrrrrrrrrrrr, right! It’s a pirate themed event.

I’ve been following a plan that I used last year and another race a few years ago but I haven’t sat down to modify it. By modify, I mean move things around, include my soccer games and changing my long run days around to meet my families’ needs. Last week started off a little rough due to a long weekend road trip to Ontario (I’ll tell you more about that soon). Little sleep for a family of four is hard on everyone!

What was Planned VS What Really Happened

Monday: Stretch & Strengthen | Nothing. Late night of little sleep – no workouts.

Tuesday: Yoga | Rest Day. Literally, I booked it as a vacation day as I knew I’d need it from the long Canada Day weekend we had.

Wednesday: 30 minute tempo run | Ran 5k. It was a pretty basic 5k but I enjoyed it.

Thursday: 5k + strengthen | Soccer game. We had no subs, so it was 60 minutes to running, sprinting and recovery. Needless to say, I’m taking this as my speed work/fartlek training week. And we won 1-0.

Friday: Rest day| Rest day. Nailed it.

Saturday:  5k Race | 10k Long Run. I went out mid morning Saturday in the rain and just ran along our main road/highway. It was muddy and I ended up with lots of sand on my legs by the end. It warmed up throughout my run and I thought the heat was going to get me but I managed to finish strong (which felt good).

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Sunday: 9k Long Run | Cycling 10km on my trainer. I had a rather long day at home with the girls (challenging day) and needed something to do Sunday evening. I jumped on my bike which is still on it’s trainer and got in 10k in 30 minutes. I also planked, did some abs exercises and PT exercises for my ankles – gotta keep them happy.

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Though I didn’t follow my training plan to a T, I still managed a pretty good week of workouts. I’d love to know how many km’s I ran during my soccer game!

Weekly mileage: 15k (1 soccer game and 10k cycling)

How was your week?

Anyone else run in the rain this weekend?

What’s your favourite cross training workout?

I’m linking up today with Christine @ Into the Glimmer, HoHo Runs, and MissSippiPiddlin. 

Happy Monday!

 

Post Race Weekly Recap

Ummm….last week was a zero running week for me! ZERO!!! It wasn’t because I didn’t want to but it just didn’t happen. And, I’m okay with that.

Last Sunday I ran my 5th half marathon at Johnny Miles, if you missed the recap you can find it here. It was good, bad and ugly and good again – I’m happy with it. I took Monday off work (planned) and was wanting to rest and take it easy but it ended up being a really busy day of errands (unplanned). This is what my week looked like:

Post Race Running…or Rest Days.

Monday: Rest & Recover Day. I wanted to do a shake out run but that didn’t happen. My thighs hurt so much going down stairs.

Tuesday: Yoga. Oh, yoga felt great…except for the chair pose. I wasn’t having any of that and everyone laughed at me as they knew I just ran a half marathon. I did alternative poses when needed. My thighs still hurt.

I also wasn’t feeling awesome and thought I might have had a touch of heat exhaustion based on the systems I was having. Lots of water and rest in between work and kid stuff.

Wednesday: Rest Day. Relief with my thighs came on day three post half marathon. Hilary had soccer which I’m coaching so I was on my feet that night for a bit.

Thursday: Rest Day but I really wanted to run.

From my garden.

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Friday: Rest Day. I planned to run but decided I need to just do nothing. Honestly, I sat down in front of my TV and couldn’t even figure out how to watch a show because it’s been so long. (We don’t have cable but Netflix).

Saturday: I planned to run that evening but totally wimped out last minute and watched Netflix that night. (It was a busy day between errands with the girls and an outdoor birthday party in the rain (it was fun!) in the afternoon. That run just wasn’t happening that evening.

Sunday: SOCCER!!!!!!!!!! Finally, I moved more then walking! Oh, how I love soccer! I do, I do! It was great. Well, not great, we lost but it felt great to play. I need a tan!

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That’s it. Super relaxed, super non-active week! I’m thinking I really need to get my butt in gear as I’m pretty sure I should be at least one week into my next half marathon training. That would be for Maritime Race Weekend 5k & Half Marathon September 15/16th. I might not be on track with training for that but I’m going to get more focused this week and figure out my training plan.

Anyone else take a full week off after a race?

What’s the best thing you do to recover after a race?

How long do you wait to run your next race?

Today I’m linking up with HoHo Runs, MissSippiPiddlin and Zenaida Arroyo. Don’t forget to check out their blogs!

WWGuest-Zenaida

Year of Running {2016}

Well, my year of running in 2016 is summed up in a few races out of a handful that I did last year. I had a rough year with three different injuries (2 minor and 1 major) so running was a roller coaster of good and bad.

I wanted to share with you some of my best running of 2016, especially for those newer followers to Piper’s Run. Last year’s recap can be found here: 2015.

Best Race Experience: Maritime Race Weekend was simply the best. The weather was perfect, the hype was awesome and the atmosphere both days was energetic and motivating. Though I went into MRW with a fresh ankle injury and dropped down from the half to the 5k race, I had a blast.

Best run:  Back in August was my last long run during training and it was my favourite! It was week six of training for MRW and I ran it early in the morning from my parents house. I paced myself well, saw many runners on the trail, ran out of Nuun, stopped at a grocery store to refuel and even managed to pick up my pace for the last 2 km. It was just great…then I injured my ankle at soccer the following week….whomp, whomp!

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Best new piece of running gear: It’s not necessarily “running gear” but I love my Qalo rings. My husband and I both got two rings each. He wears his all the time and I wear mine when  I run/workout. They are silicone rings that move with your finger if you are picking up weights (or other objects) and won’t catch on anything like a stretcher (my husband is a Paramedic).

Best running advice you’ve received this year: Best to not run and take time to heal.

Best Advice I Can Give: Just because you are injured now, will not mean you are injured later. Take time to rest, heal and get stronger.

Most inspirational runner: I was pretty excited to see Kyla from Early Bird Runner, run her first Boston Marathon. She trained well and finished solid. I also got to meet her last year when she was visiting home visiting family which was fun.

Favorite picture from a run or race this year: Maritime Race Weekend 5k. After a disappointing soccer injury, I was just happy to be running.

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Race experience you would repeat in a heartbeat: I’ve already registered for Maritime Race Weekend 5k & Half Marathon (Tartan Twosome) for next September.

Worst Running Moment & Favourite Medal: Johnny Miles Half Marathon. This is only for personal reason, the event itself was wonderful and I want to do it again. This was my goal race.

It was to be my comeback race from my hamstring injury from the previous year. It was a weekend away with my running buddy. However, it was such a struggle – mentally and physically. Looking back, even though I felt I failed myself miserably, I ran at a time when I was grieving the lost of our dog. This might sound silly to some but I was more devastated about MacLean’s death the I ever thought I would be. It happened suddenly on Friday morning and I ran the half on Sunday morning.

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It was extremely hot (that’s fine) but I struggled through every single step. I wanted to give up after 5k and quit but I kept running….and walked a lot. I almost ran a personal worst and I STILL don’t know my exact finish time. I cried at the finish. It was rough.

It’s taken a few months but I can say now that I am proud this finish and love this medal. Definitely, my favourite medal for 2016.

If you could sum up your year in a couple of words what would they be? Disappointing, challenging and determined.

Eat Pray Run DC Year of Running 2016

The “Year of Running”is hosted by Courtney from Eat Pray Run. 

What’s your “Best” of 2016 in Running?

Who is your most inspirational runner?

Best running gear?

Maritime Race Weekend Sunrise 5k Tartan Twosome Recap 2016

One of the fun parts about Maritime Race Weekend is that you can run two races if you want to and it’s called the “Tartan Twosome”. You get a medal for each run plus one more medal for completing the Tartan Twosome duo!

If you missed my Sunset 5k recap check it out here. That was the Friday night run and this is about Saturday morning’s Sunrise 5k, which was supposed to be my half marathon. Though I was really wanting to run the half I’m so glad I made the decision to change over to the 5k.

Saï and I got up at 5:30 AM and left the house around 6:20. The race started at 8 am but we wanted to get there before 7am to get a decent parking spot which was about 1km away from the start area. It was cool enough to need a long sleeved shirt and I even saw some people with gloves on! We hit up the porta-potties cause you never know on race day, right! Then made our way to the start and waited for the crowd to fill in.

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Eventually, Krystol met up with us. Somehow she always finds me in the start area in time for a selfie and good luck wishes. Both her and Saï were running the half and thought they’d probably run together.

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As the gun went off to start the race, I wished them both good luck and that I’d see them later on. My ankle was a little stiff but after the Sunset 5k the night before, I was expecting it. This run would be an easy run, take in the scenery and just be present. I quickly lost Saï and Krystol and just tried to focus on a comfortable pace for my ankle.

High five happy

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A house was blasting Michael Jackson from their home stereo, the small waves were crashing on the rocks, lots of chatter and excitement between runners and the most beautiful view you’d want to see at 8am on a Saturday morning was off to our right. Kilometre 1 hit, 6:35 and I thought, perfect…just where I need to be. As I kept running my ankle loosened up a bit and it felt good.

Kilometre two hit, 6:10…apparently I picked up my pace a little. At the 2.5km mark, all the 10k runners, half and full marathoners kept running straight while we turned around and headed back to the start. There was a massive sea of red shirts on my right and the ocean on my left. I took a number of glances to the ocean as the sun was just hitting it right. If I wasn’t running a race, I would have stopped to really admire the view but instead I just glanced back three or four times.

Kilometre 3 hit and I saw 6:07. Part of me got a little excited and though maybe I could run a negative split! However, reality of no training for four weeks hit and I had to slow down and take a short walking break at a water station. I was back at it as kilometre 4 hit and 6:22 came across my Garmin. Dang…no negative split but hey I’m running pain free – win win win!

I started to pick up my pace again and my last kilometre was 6:01. I crossed the finish line with a smile on my face in 32:18. No complaints, no regrets, nothing but happiness. It was the run that I needed.

My booty!

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After I finished I managed to find a number of RunATCan {Running Atlantic Canada} folks and hung out with them for a while. I used the foam rolling station *loved this* and ate an amazing bagel. I saw family friends and spent a short time with them, then found Krystol’s husband Casey and kids.

We waiting on the side of the road for them to finish and I saw Saï coming in the distance and jumped up to take some photos. Casey took some great shots of us running!

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It was then that I had tears in my eyes. I was so proud of him. He was looking so comfortable, like he was out for an easy Sunday shuffle and gliding across the pavement with ease. I knew he was going to finish under two hours as we smiled at each other and high-fived as tears fell down my face. I was truly excited for him. However, it was the first time that I was really sad that I didn’t get to run my half marathon. I honestly had the half distance out of my head and was so focus on getting through 5k that it kinda just hit me. By the time he finished and came out to the road for us to see Krystol finish, I was all done with my pity party.

Finished!

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Saï finished in 1:54:45 and Krystol in 2:03:xx. We all had great runs, loved the views and just had a great weekend of running. Maritime Race Weekend is such a great event and we didn’t even take in all the events; race-kit pick up, fireworks, temptation station on the half route (candies and Adirondack chairs to take in the amazing view), a Captain’s bell you can ring if you PB and the kids parade to name a few. We did go to the candy shop and bought our girls some treats…which I may or may not have taste tested.

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I had some issues post run with my chip time not showing up in the stats which didn’t really bother me until I had three people tell me I wasn’t in the stats. I contacted Atlantic Chip timing and they shorted it out quickly. They were so easy to work with..

My ankle held up amazingly! No pain, no aches, no problems. It feels stronger but I know it’s not close to being better. The good news is that I see my PT tomorrow!!!!!!!!

Anyone run the Sunrise 5k, 10k, half or full?

Post race, what do you do right away? Water, food, stretch?

And yes, I’m signing up for the half marathon next year!

Ever done a double race?

 

 

Maritime Race Weekend Sunset 5k Recap

I don’t even know where to start! The weekend was great, just great in so many ways!

Friday actually started with 4 laps around Lilly’s school soccer field for the Terry Fox Run and then a drive to the city. We dropped off the girls to my parents and drove over to Cow Bay to find parking and make our way to Fisherman’s Cove. My gawd it’s beautiful there!

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This was one of the views on our runs! I taped my ankle in the car and then we walked just around 1km to the start area. This was nice as it gave my foot some time to settle into the tape job I did and this was the best one I’ve done so far this injury.

Just *some* of the race swag!

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We met up with my friend Tracey and then Krystol (my running buddy) and her family. As the race time approached we headed to the starting chute and waited. Garmins turning on and beeping, space getting limited, making friends with your neighbours you were standing by and the sun slowly setting behind us.

With a few minutes to go we were all jumping up and down doing a warm up. However, when the lady said to kick your butt, we all turned around to make sure we didn’t kick the person behind us. Everyone kinda laughed and just moved as they could – WE HAD NO ROOM TO MOVE.

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The gun went off and we slowly moved forward. It took us 1:17 to get to the starting mat and then we were dodging runners. It was expected with all 2000-2500+ people running all together. I was a little further back in the crowd then I wanted to be but my husband and I just started weaving around people when it was safe. There is literally people everywhere on the out and back course.

My watch hit the first kilometre and I saw 6:08 and I thought…nice, but that’s fast for me. We kept moving forward through the sea of mostly red shirts. My Garmin beeped kilometre 2 with a pace of 5:51 and I though oh shit this isn’t good, this is too fast for me. As we came close to the turn around the middle of my chest was painful, likely from breathing too fast. My fitness wasn’t there and this pace was too fast, the middle of my back started hurting too!

Shortly after this my husband said to breathe in twice – or at least what I thought he said. For some reason I took two breaths in and then two breaths out which actually relieved some pain. However, that is not what he said or meant but when your running sometimes you can’t always hear the person running beside you clearly. We had a laugh about this post race.

My husband wanted to pick up his pace so we wished each other good luck and we’d meet up at the finish. At kilometre 3, I hit 6:01 and wasn’t sure if I could keep this pace as my body wasn’t loving it so I slowed down and too a break walking and stretch my back out for a few seconds. I was trying to relieve the pain I was having in my back and it work.

I saw so many old and new friends running, I high-fived some I’ve met on twitter which was fun. As kilometre four hit and my Garmin beeped 6:22 and I was having no pain in my ankle still – yeah! As I approached Fisherman’s Cove where you run a semi-loop to the finish line I picked up my pace even more. Pushing my body forward, keeping my posture upright and trying to just enjoy the pain of finishing hard. I’m confident I had the ugly runner’s face on as I knew I was so close to a sub 30 – 5k.

I cross the finished line and paused my Garmin {30:14} and had to take a break on the side of the chute where I saw Krystol. Her face was looking like she was concerned for me but I assured her I was okay and that I just pushed it a little too much for my current fitness level.

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I was happy. My husband finished in 26:31 and Krystol in 25:08, she was just 8 seconds or so off a PB!! We grabbed a banana and met up with Krystol’s family, found Tracey and Saï. We took off after a few pictures in the long line of cars and made our way back to my parents house. Both girls were sound asleep when we got home but Saï got to snuggle with Hilary as she woke up for a short period of time.

I had no intentions of running so fast with my current fitness level and injury that I’ve been told “not to run on” but I have no regrets. It felt good minus the chest and back pain but I’ve done very limited upper body strength as well. You don’t just run with your legs! It was fun running with Saï, seeing friends, then finishing the race really strong. It was just great!

Race recap for Saturday’s Sunrise 5k to come next (provided I have time to write it).

Anyone race this past weekend?

MRW Runners: did you love Friday night’s Sunset 5k?

What’s the first thing you do after crossing the finishing of a race?

MRW: Goals for an Injured Runner

Drum roll…….race day is TOMORROW!!!!!!!! The Tartan Twosome is a double race at Maritime Race Weekend and I’m supposed to be running 5k & a half marathon. Right now I would be freaking out, panicking a little about my upcoming hilly half marathon. I’d be questioning my training, double checking my fuel for race day, packing my clothing must haves and yes, butterflies of excitement in my stomach.

However, I’m just relax’ and maxin’, I’m freaking out because I have nothing packed and ready to go for my family (it’s a family trip to the city) and I don’t even know where my Garmin is. That’s a lie, I know where it is 🙂

Runner Plays Soccer: Get’s Hurt.

As I mentioned before, I made the decision to play soccer back in June knowing injuries can happen. It was training for soccer that got me into running. I hated it at first and I remember I was so slow at the beginning of our season. However, over the four months that I trained: speed work, fartleks, sprints in between power poles, puking occasionally at the soccer field, going for a long run, I eventually became one of the fastest forwards on my team. I was 15/16 years old.

Lucky for me, I continued to play soccer and run. Lucky for me, I get to still play both sports with a young family and husband that works shift work. Lucky for me, I get to make these decisions. Sometimes decisions have consequences and you have to live with the outcome. Getting injured during soccer was always something that “could” happen and it did to me.

Do I regret playing soccer this summer…ha ha, heck NO! I loved it and am waiting patiently (or trying to) until I can get back on the field too. Yes, I’m going back to playing soccer when my ankle is ready for it. My cleats aren’t ready to retire.

So, really…I’m just feeling happy and thankful. Thankful that I get to be at such a fun event, thankful that I get to see my family and so many friends running. Thankful that I’m going to run/walk two 5k’s, thankful I get to show my daughters that I have goals, passion and am not going to let anything stop me, and thankful that I have a supportive husband. I’m happy he is running HIS half and can’t wait to see him cross the finish line.

Life throws you lemons, so you make lemonade and ENJOY every last sip!

Me making lemonade at yoga Tuesday!

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Injured Runner Race Goals

My goals for both 5k races are to simply enjoy them; take in the gorgeous scenery, pose for selfies with friends, enjoy the atmosphere, cheer on other runners, wait for my husband and Krystol (my running buddy) to finish rocking their half marathons; and really JUST BE PRESENT.

I couldn’t run last year due to injury but was so lucky to be able to volunteer last minute. Though I feel my ankle is a minor injury, I’m still going to wait until next week to get an accurate diagnoses to figure out long term running. Why? Well, I signed up for another race in October….seriously! Lemons and lemonade folks!

Good luck to all those running Maritime Race Weekend Friday night and Saturday morning. May your feet feel light, the weather just right and finish your race with a fight.

You can see all the fun on Instagram!

Anyone else running Maritime Race Weekend? Say Hi if you see me!

Anyone racing this weekend?