The 14 Miler

I did it!  A new distance PR.  14 miles ... check!

Saturday we ventured out to Vancouver and ran the Stanley Park Seawall again (the site of last week's race).  Once again, we were blessed with ideal running weather despite the prediction for mass amounts of rain.  I'm beginning to wonder if the weatherman just likes to keep us depressed with all these negative predictions.  Anyhow, it was gorgeous.  A few sprinkles during the last mile, but so light you barely noticed.

I've agree to run at my friends pace and while it was slower than I would run, it wasn't much slower.  We averaged just slightly over a 10:00 mile.  She had figured we'd be closer to 11:00 miles, so that was really good.

The seawall loop is just under 6 miles, so we did 2 full loops and then ventured out to English Bay to finish up.  The first loop I think I talked the entire way and really it zipped by super quick.  We stopped after the first loop to swap out water bottles and make a pit stop.  It took us a little longer than we would have liked and we will try to tighten this up on upcoming runs. 

The 2nd lap didn't feel quite so fast.  I think I was running out of conversation and my friend was getting pretty tired so her part of the conversation was dropping off.  However, we actually picked up the pace in that lap and ran it faster. 

Another stop after the 2nd loop.  This one we didn't take as long.  We had about 2 1/2 miles to go and decided to head in another direction.  These last couple miles were pretty slow.  I would have liked to have run them faster, but stayed with my friend.  Our intention was to check out a place that makes traditional spanish hot chocolate ... apparently they made a spicy variety that quite interested me ... however, the business had closed down and we were out of luck.

NOTES

(this is for me to reference later)

Consumer prior to run:  handful of pretzels, 2-3 cups water
Consumed during run:  2 water bottles filled with Gatorade, few pretzels, 1 halloween candy (yuck)
Immediately after run:  chocolate milk & a banana
Approx 1 hour later:  2-3 cups water, 1 cup pasta with spaghetti sauce and mozzarella

Stomach issues:  none (yay!)
Energy level during run:  Really good, never felt like I bottomed out
Muscles:  Pretty tight.  Felt it start to tighten around 11 miles.  Ongoing problem, not just this run.

Aftermath:  Relatively little muscle soreness.  Hamstrings a bit tight in the afternoon.  Achilles area very tight by the middle of the night - ongiong problem. Exercise induced headache came on about 3 hours after run.  Killer!  Took two tylenol and a 15 min nap.  Would like to find a solution to this problem.

Things to try on next long run:  pre-run meal

So there ya go, longest distance to date.  I nailed the 14!  Next week taking on 16.

Keep Active!

Heidi

♥♥♥♥♥

Race Recap & Halloween pics

Another amazing weekend!

First, there was Fran's Virtual Pink Dress Run. For me it wasn't a long or fast one, but it was a fun one!  I had planned to participate both Saturday and Sunday, but as you will see below, I wasn't able to work in the pink on Sunday.

We went out for another nighttime trail run. This time on a safer trail. It was only 2.5 miles long, but it sure is alot of fun running in the dark. So quiet, a bit mysterious, challenging not being able to see exactly where you are.  We put a flashing LED on the dog and let her rip around. She looked like a little UFO.  Here's me in my cheesy pinkness:

Sunday morning we had a race.  It was the 40th Annual James Cunningham Seawall Race.  If you are ever in Vancouver, take the opportunity to run around the seawall.  It's just gorgeous!  And if you are local, try out this race.  The distance was a bit odd at 9.5K (5.9 miles) but it is the distance of the entire seawall - which the race represents.

As I said the other day, this race was about participation, location & FUN!  It was definitely all of that and more.

When we started out I had no intention to actually "race".  I was going to run at a comfortably fast pace and just enjoy the route.  At the start line I contemplated running with our friends, but quickly decided that I wanted to run a little faster than that.  However, I didn't bother weaving through traffic like I would normally if I were racing it.  If traffic opened up I moved through, but I took in the scenery and enjoyed checking out all the costumes.

I had made a conscious decision to NOT look at my Garmin until at least the 5K mark - just because.  I wanted to run by feel and just see what happened.  I expected to finish between 55 minutes up to an hour, or about a 9:30 pace, give or take.  Around 3K though I was feeling a bit tired and wondered if I even had it in me.  I've been running alot of 10:00 paces lately due to a variety of reasons and had no idea if I was capable of more right now.

At the 5K mark my husband asked me if we were at a 9:30 pace.  I checked and was shocked to see that we were at an 8:35!  Especially since we were running in costumes (which you will see shortly).  This inspired me to put in the effort to hold, or improve, on this pace.

By about 8K I wanted to be done.  This is tyipically where I fade on this distance.  I just wanted it to be over.  I was HOT and parts of my costume were beginning to bother me.  My husband also started to get bothered by chafing from his get-up.  But I wanted to finish strong and do the best I could do on that day.

We crossed the finish line together at 50:02.  My Garmin said 49:59, so I was happy to be under 50 minutes, but I must have missed the first timing mat.  Oh well, close enough.  Our average pace was 8:27, which is faster than the last race I did (without costume and with a faster start). 

I was 10th out of 59 in my age category.  I'm pleased with that!

Every race sure teaches me more and more about my strong & weak points and I'm learning where to make little adjustments.

Now ... for the costumes.  We had decided as a group to go as cats, however my husband couldn't wrap his head around that for himself (and neither could I really).  He likes to go big or stay home.  When we were in high school he dressed as a caveman for Halloween once and spent the whole day grunting instead of talking and he ran around hunched up and sniffing everyone, climbing on lockers.  He considered dragging out this costume again ... which immediately made me think of the Geico commercials "So Easy A Caveman Can Do It".  I told him if he was going to wear the costume, he had to carry a sign with that saying on it.

Here we are pre-race:

As soon as we arrived people starting asking for pictures.  The race photgrapher grabbed us immediately.  I can't find any race photos posted yet, but I'm sure we will be in some.  The entire race people were laughing at his sign and couldn't believe he was running in that outfit.

The sign provided quite a bit of wind resistance and by the last half of the race he said his shoulders were feeling it.  My boa wasn't nearly as annoying as I thought it would be, but certainly added some unnecessary warmth.  I worried that feathers would get stuck all over me, but it wasn't an issue.  The great thing about my feathers was that they fell off constantly, so our friends behind us had a good laugh knowing they were trailing us the whole time.  They kept watching to see if my feathers trailed off to a washroom - which I'm pleased was not an issue this race (yippee!).

After the race we scored WELL!  There were a ton of door prizes to be given out and we stayed for it all.  They started out calling bib numbers, but most of the people weren't there, so they resorted to calling random things - which is my favourite!  I'm very keen when it comes to that game and almost always leave with something.

They called out for the first person who has bunny ears ... first person who is bald ... etc.  Finally they got to the first leopard and I dove to the stage and won myself a $10 Subway card.  Moments later they called out for someone with ears (as part of a costume).  I didn't want to go as I had just won something, so I shoved my friend who was in the same type of costume.  She was a moment late, but she sprinted and then literally flung herself on stage doing a roll into the announcer saying "Me, I have ears!".  It was hilarous.  She won a $50 gift certificate to a swanky restaurant.  I don't remember what the call was for, but my husband then won a visor and key chain.

The announcer was running out of ideas and so she called for the first three people to do 5 push-ups.  My friend and I didn't even consult one another.  We both lunged to the stage and dropped for 5.  Though I literally dropped!  I went down and crashed belly first to the ground with barely the strength to get up.  But I squeaked them out and I won a $25 running room gift certificate and she won a $10 Subway card.  SCORE!  It amazes me how many people don't even bother trying for these things.

Then it was time to announce the costume award for the day.  They chose 3 people to come up to the stage and then the crowd got to cheer individually for each one to choose the winner.  My husband was among the 3 ... and he easily won!  WOOOHOOO.  I have quite the hollering cheer so that helped, but he had tons of crowd support.  Funny thing was he didn't even know there was going to be a contest.  Numerous people came up to him earlier saying they hoped he would win the prize.  He won a Polar Heart Rate Monitor.  I'd say overall we more than got our low entry fees back.

Aside from the prizes, it was a fantastic race and I will definitely enter it again.  The location is gorgeous.  The entry fee is low.   Seeing so many people in costumes is fun.  Just awesome!

This is post race, at home again.  Make-up a little smudged, but still happy.  After this I showered and crashed.

Keep Active!

Heidi

♥♥♥♥♥

Weekend Recap

Despite having many periods of torrential downpour this weekend, it actually went pretty good and I was lucky to not get caught in it during any of my outdoor activities.

Friday night a good friend came over and we watched The Last Song.  I didn't cry near as much as the first time I saw it, but still really enjoyed it.  I haven't spent alot of time with this friend for a while and it was nice to just hang out and not really do anything.

Saturday my daughter had a soccer game.  As we prepared to leave the skies emptied.  I got all geared up in warm/dry clothing, she put on an extra layer ... and we headed out.  It was an hour drive to the field and on the way there the skies cleared and it actually got hot.  I had a teensy little tank top on under my sweater and wasn't quite comfortable enough to strip down to that.  Almost felt wrong to think about complaining about the heat. :) On the way home from her game I spotted a new trail that I can not wait to try out!!!

Later that afternoon, we went to one of the local schools for a little run.  Her gym class has been doing a timed 2400 Meter (1.49 mile) run.  They need to complete it in 24 minutes to pass.  Seriously ... 24 minutes?  Does that not seem exceptionally slow for a run, especially for 14 yr old kids?  I can walk faster than that. 

I was curious how long it would take me.  My daughter said she's done it in about 15 minutes and she's not at all a runner.  My son, who could be a runner but choses not to, said he averages around 10 minutes, with about 9 minutes being his fastest.  That's a 6 minute mile - I dream of that.  My daughter dropped out of her practice run halfway through, but I continued on.  I thnk she was a bit intimidated because she couldn't keep up with me on the first loop.

It took me 11:38 to run it.  Average 7:48 mile pace.  It was tough!  Had it been any longer I could not have kept up that pace and am a little surprised that I was even able to do it.  I definitely see a benefit in doing this short, fast distance more often.  It was probably 10 times harder than any regular run I ever do.  We also did a few short sprint races after.  She's pretty fast on about a 100M sprint, but then peeters out.

And boy did I feel it the next day when my husband and I went out on our weekly long run.  We started out with our friends but then branched off onto another trail that is quite hilly.  My legs swore at me on every little incline and my pace was painfully slow.  After we came home we both crashed.  Had a quick breakfast followed by a one hour nap.  The rest of the day was a write off for me.  So lethargic, sore, a bit of a headache.  I've had this before and I think it's just from pushing hard.  My body will adjust.  After being sick last week I think I'm still in recovery mode a bit.  We did 7 miles, and while I'm proud of that, I am so painfully impatient to get back to long runs.  7 miles used to be easy, comfortable - not a long run.  I can not wait to test myself on the upper teens & beyond.

Today every muscle in my body hurts from the added weights workouts.  Abs, arms, my entire legs.  OUCH!  I've been stretching all day at work.  Tonight will be a nice, easy light run - followed by some strength work.

EDIT:  Hmmm, I just went back and read a previous post from when I had this headache/extreme fatigure type situation after a run before.  A few interesting things/common threads here.  One, the recently added strength workouts.  Two, the next day weight gain.  Yesterday I ate 22 out of my 21 allowed WW's points.  With that run I would have earned about 7 points that I could have eaten as well.  My last meal was finished by about 6:00, so no late meals and I definitely didn't go over my calorie/WW points budget - yet this morning I weighed 3 lbs more than I have in the last week.  I'm not worried about the weight gain, but it is strange seeing the similarities here.  Definitely someting going on.  I feel like I've had adequate water lately, but maybe was still a bit dehydrated from being sick. Hmmmm, interesting.

Keep Active!

Heidi

♥♥♥♥♥

Gone to the Beach

Bye folks ....... I've gone to the beach ......

OK, maybe not THAT beach (I wish!) .... but rather, this beach:

As I mentioned in yesterdays post, recently I've been struggling with sugar ... and coincidentally (or not)STILL struggling to get off this last bulge.  On the long drive home I made the decision to once and for all TRULY give this diet a shot.

I've thought about it before ... alot.  I've even attempted it years ago, though admittedly half-assed, and not while I was truly in a mental position to pull it off.

Last Friday (the day after we got back) I kicked the plan into action.

Essentially phase 1 (2 weeks) is lean protein & vegetables at each meal, a little healthy fat, low/no-fat dairy is allowed, and a serving of nuts per day.  Absolutely ZERO sugar, no starchy carbs (bread, pasta, rice, oatmeal, grains, cereals, potatoes, corn, etc.), and no fruits.  Though I don't completely agree with the no fruits and have had approx. 1 serving per day.  Sugar substitutes are allowed, but I try to avoid those at all costs so have been going completely cold turkey on that.  No sweet tasting treats for me!

Day 1 I was pretty much afraid to eat and to be honest, I avoided it as much as possible.  It was actually easier to just not eat, than to face the decision on what to eat.

Day 2 a slight headache began and I felt very discombobulated.  I was a bit dizzy, very fuzzy-headed and extremely lethargic (though I can't say for 100% certainty that this wasn't associated with the long travel and alte nights).  Day 3 was pretty much the same.  I questioned my safety behind the wheel and thus did not drive those days.

My kids got called a few names as I saw them eating granola bars, cereal ... and when my daughter asked if I'd make her my most recent favourite recipe of Oatmeal Pancakes I thought I would explode.  But I forged on and have stuck to it. 

I did do a few long walks and runs during the first few days and let me say that they were HARD!  I could definitely feel when I hit a wall part way through, and sometimes the entire run was difficult.  I would NEVER take something like this on if I were in the middle of some serious training.  It's even recommended that you don't.

The first few days I was also a bit (ahem) "backed-up", but a bit more fluids and more veggies and things got sorted out again.

Since Day 4 things have gotten much easier.  I don't feel like strangling people who I see eating carbs.  And I no longer have to switch channels as the 45 zillion candy/chocolate commercials come on.  My energy is definitely coming back and I feel pretty good.

I noticed almost immediately that the bloaty feeling in my stomach went away and it seemed flatter.

My husband joined in on this plan to support me ... and also because he realized that the thought of going off of sugar made him react like a crack addict entering detox.  He doesn't need to lose an ounce so I was a bit concerned about him.  He lasted 2 days following the diet as I have been, then he reintroduced a few carbs and fruit to his diet - which is what I thought he should do anyway.  He is still trying to keep with the no sugar aspect which is what he needs to focus on anyway.  I think his headaches were worse than mine.

After 1 full week following this program I'm feeling pretty good.  My cravings have definitely subsided and I have good energy.  My clothes look better, my stomach is definitely slimmer (main objective here), I'm down in my measurements and I've lost 3 lbs this week for my lowest weight in 2010 of 145.8.  My lowest in the last few years is 143.6 (very briefly) from last November.

I plan to follow this phase for another week, then in Phase 2 you slowly reintroduce fruit & healthy starchy carbs.  Can I say that I'll NEVER eat sugar again?  No, I definitely can not say that, I know I will.  But, I do want to eat ALOT less sugar than I was and eliminate it from things that I'm learning to enjoy without (plain yoghurt, tea, hopefully eventually cereal and oatmeal).  I don't believe that sugar & starchy carbs are evil, but I know that I easily overindulge in these items and my goal is to reduce from the amount I had been eating.

 June 1 - 5 mile/8K run

June 2 - 30 Day Shred Level 1
June 3 - 4 x 1 mile treadmill intervals and core
June 4 - 30 Day Shred Level 1
June 5 - 2.5 mile walk and 1.5 mile run
June 6 - 3 Hours heavy clean-up

June 7 - 5 x 10 minute treadmill intervals and some core

June 8 - Shred Level 1

June 9 - 45 min run/walk

June 10 - lifting & walking

June 11 - lifting & walking

June 12 - 30 min run & dancing

June 13 - 30 min hike

June 14 - run & walk

June 15 - 2+ hours walking

June 16 - swimming & stair climbing

June 17 - 7 mile treadmill run

June 18 - walking

June 19 - stairs & walking

June 20 - 8 mile run (pretty fast)

June 21 - 6.2 mile steady run

June 22 - 6 mile run

June 23 - 7 mile run

June 24 - 7 mile run

 Keep Active!

Heidi

♥♥♥♥♥

Killer Headache

On Sunday I went out for a run.  Did 8.5 miles, part of it with a running buddy.  It wasn't a fast or tough run by any means.  In fact, I was disappointed because I didn't allow enough time to run farther.  I totally felt like I had more in me.

But, later that day I felt quite drained.  Could have used a nap, but someone came over to check out one of my horses.  I thought maybe it was a lack of hydration so I drank more water, plus had a big glass of milk (thinking my body could use the protein in it too).  By about 7:00 I was not only wiped, but I had the most dreadful headache.  I could literally feel my pulse throbbing at my temples.  Plus I felt a bit dizzy and queasy.  I took an ibuprofen, grabbed a cold washcloth for my head, and snuggled into a blanket on the couch.

By 9:00 I managed to have a 30 minute nap, but really didn't feel much better.  I took another ibuprofen, got my cloth cold again, and headed to bed praying that I would fall asleep.  I was almost in tears it hurt so bad.

When I woke up Monday morning it was all gone, except my eyes seemed a teensy bit swollen.

I had this same sort of situation after a race back in February.  I have felt exhaustion after a long run, and needed a nap, maybe had a slight headache ... but nothing like these two instances.

Did a little Google research and did see some interesting things.  One thing mentioned was of course dehydration.  While I didn't feel dehydrated ... maybe I haven't been drinking enough water.  I know it's been pretty cold and miserable lately and I likely have been drinking more hot black tea and less water.  My weight was also up 4 lbs the next morning ... that's got to signal something because it certainly wasn't due to food intake.

Another thing it mentioned was possible muscle tension.  Hmmm, that's a possibility.  I pulled out the 30 Day Shred on Saturday (ahahaha I just accidentally typed the 309 Day shred - wowsers, that's a long one).  Having not done much weights recently it REALLY kicked my butt ... and my chest, back, arms..... 

When I began my run on Sunday morning I definitely felt tension through my back, chest and shoulders.  Perhaps I was too tense on my run.

The common thread I do see between these two situations is that I was wiped after my run and wasn't able, or just didn't, take the time to lay down and let my body recoup when it was clearly exhausted.  Maybe that's the lesson I need to take from this?

You gotta love blogging for having a little piece of history to help you figure things out.  I will monitor this situation to see if it happens again.

Day 3 and going strong.  Left it until after 9PM again, but got it done.  Did 1 mile intervals on the treadmill and was super happy with my average pace.  Speed work is kind of fun.  Between intervals I dropped and did some core work.

 

June 1 - 5 mile/8K run
June 2 - 30 Day Shred Level 1
June 3 - 4 mile/6.4K - 1 mile intervals on treadmill at avg. 7:28 pace and core

Keep Active!

Heidi

♥♥♥♥♥