Foto Friday

Our LT run was cancelled yesterday due to particularly miserabe conditions and we set out for an "easy" 10K instead. There wasn't anything "easy" about it as we slipped around on black ice (one guy went down in the first 5 minutes and Juliana saved my a$$ from going down too!), trudged through snow, fought whipping winds and wiped snow from our stinging eyes.

Yesterday Shelley asked for before/during/after photos, so here they are.

Before - in the car and not too sure about running in that weather.



Check out my MITTENS!



"During" (post-run) - in the car and glad to be done.
I realize that I don't really look any different, except maybe a bit wet. The snow and ice had already melted from my eye lashes and hat.



After - this is how you'll usually find me after a cold winter run.
(I got home just in time to see the Canadian Women win GOLD in hockey!)



Have a great weekend!

P.S. Win some GU @ I Run Because I Can and Bondi Bands @ Run Mommy Run

Three Things Thursday

1. Yesterday morning I got up early for a pre-dawn run so that I could hit up a Spin class last night for the first time in a few weeks. I've been having some trouble trying to fit in the mileage I want in addition to strength- and cross-training. Ideally I would love a weekday morning Spin class, but the earliest one is 6:15, which wouldn't allow me to get to work on time. Hopefully once daylight comes earlier, I can squeeze in a longer run before work at least once a week. I should also get back into my morning gym routine once or twice a week.

2. We're expecting some significant snowfall over the remainder of this week. It won't be as crazy as what some of you have experienced recently, but it should make my next few runs interesting. I have a group tempo/LT run tonight, easy run on Saturday and long run Sunday (somewhat of a taper for next weekend's Chilly Half Marathon).



3. I have to mention the stellar day that Canada had in the Olympics yesterday, with 4 medals including gold and silver in the Bobsleigh. We have also tied the record number of gold medals ever won by Canada in the Winter Olympics.




(Note: staying up late to watch the Olympics is not conducive to morning workouts...)

Happy Thursday (almost Friday)!

Intervals! ... and logistics of lunch running

Today I set out for another round of Tuesday Lunch Intervals.

We woke up to a pretty hefty snowfall this morning and it has been a mild day (-1C/30F) so this resulted in sloppy, slushy sidewalks. Some sections were relatively clear, but I was soaked to the ankles before starting my first 1600. Good times....

Target: 3 x 1600 at [goal] 10K pace = 7:38 (4:45/KM)

(1000m warm-up jog)
1600m @ 7:22 (4:35/KM) - this feels pretty decent, but oops too fast!
(400m recovery)
1600m @ 7:22 (4:35/KM) - can I hold on to this pace?? 1600 is sooo looong!
(400m recovery)
1600m @ 7:10 (4:27/KM) - HOW! MUCH! FARTHER!?
(1500m jog back to the office)

Pretty sure I may have yelled "HELL YEAH!" as I hit the lap button after that last 1600. Maybe.

***

Many of you have commented on my previous lunch runs, asking how I make it work and often mentioning how nice it would be to have a shower at work.

Well guess what? I don't have access to a shower! Aren't you glad you don't share an office with me?

I always pack my bag the night before so I'm less likely to miss something. I will never forget that time I neglected to pack a sports bra and socks, but I ran anyway.

In addition to the running essentials, here's what I pack in order to freshen up as much as possible post-run.

towel



baby wipes



body spray



deoderant



translucent powder

It's not ideal, but at least I'm presentable for the remainder of the afternoon. I try not to leave for more than an hour, so I have just enough time to change, run ~8K, freshen up and change again. (I eat my lunch at my desk when I get back.)

And there you have it! When's your next lunch workout?

Red Mittens Winner!

Thanks for all of your entries on my Red Mittens Giveaway.

The lucky winner is:

Kelly at She Wears a Red Sox Cap

Please send me an email with your mailing address to sykes (dot) marlene (at) yahoo (dot) ca.


Enter to win eggs @ The Happy Runner and various prizes from Exercise TV @ Prior Fat Girl!

Marathon+ Weekend

Is it really Sunday already?

I decided that I would tackle the marathon distance this weekend, spread out over Saturday and Sunday.

I was able to recruit some company on Saturday morning for run #1. We set out from a local park along trails, some parts clear and some parts icy/snowy. It was a mild morning, right around freezing, with some wind - a pretty pleasant morning overall. We chattered away and before we knew it, the run was done. 15.2KM/9.4mi.

We got together Saturday evening at Juliana's along with some other friends for drinks and snacks. We had a great time as always with many laughs. It was a later night than I would typically have before a long run, and both Juliana and I found ourselves yawning on Sunday morning before setting out.

Our group had planned for a 22K run, so I set out ahead of time to log 5 extra (and found a few other crazies to join me). It was a much colder and windier morning, though sunny. I found myself frequently too warm, but quickly felt the cold when we turned into the wind. It was a good run overall, though I was feeling it for the last few kilometres. 27.6KM/17.1mi.

Total weekend mileage: 42.8KM/26.5mi. I had a much needed snooze this afternoon.

I hope everyone had a great weekend!

Watch for the Red Mittens winner tomorrow.

TGIF!

Two posts in one day? Tall Mom must be rubbing off on me.

Make sure you check out my Red Mittens Giveaway posted earlier this morning.

Just thought I would post a quick recap of yesterday's tempo run. I took the lead starting our tempo portion after a 4K warm-up. We were scheduled for a 3K tempo, but I had hoped to increase to 4 like last week. A guy from my pace group came up from behind on the second kilometre so naturally, I had to keep up. This led to a faster split than planned and realized I wouldn't be able to hang on for 2 more. My legs were still feeling Tuesday's intervals and I was having some tummy troubles. I decided to stop after the 3rd, so I gave it my all for that final kilometre... and don't worry, I ended up passing that guy who had pulled ahead. :)

Splits were: 4:56 (this feels good), 4:51 (oops, too fast), 4:40 (!%$*&^#%!).

After a run like last night, I find it hard to believe that I ever ran a 22:36 5K (4:31 pace). Juliana is right that there is much to be said for race day adrenaline.

***

I'll be running a marathon this weekend... okay, not really, but I do intend to run the marathon distance over Saturday (15K/9.3mi) and Sunday 27K/16.7mi). I better not forget to add the 0.2!

On Saturday night a few of us are getting together for some drinks at Juliana's - hmmm, a different form of carbo loading??

Have a great weekend!

More Giveaways:

Yurbuds @ Shut Up & Run

One More Mile shirt @ I Run Because I Can

Red Mittens! (Giveaway - Limited Time!)

(I shamelessly 'borrowed' this idea from To Be The Whole Package - thanks Toronto Girl Out West!)

I think I have made it quite clear that I am extremely excited about the Olympics and I've been watching as much of the action as possible (this often entails tuning in to the live feeds from my computer at work, shhhhh!).

You may have also noticed my snazzy widget tracking the Olympic Medals up above.

In honour of The Games, I'm excited to announce this special Vancouver 2010 Giveaway. Wouldn't you love to own a pair of your very own Red Mittens?



As Danica has clearly demonstrated, even Cali girls can wear red mittens!

The red mittens that you can win are extra special because they have been up close and personal with my sister's Olympic torch.




To win Red Mittens:

(1) Tell me anything you like (or dislike) about the Olympics! What's your favourite event? Any particular athlete(s) you are rooting for? Leave a comment!

(2) Follow this blog or let me know that you already do. Leave a comment!

(3) Link this giveaway on your own blog. Leave a comment!

This giveaway ends on Monday, February 22nd at 12 Noon EST.

Three Things Thursday

1. Yesterday I met a girlfriend for a nice and easy 10K run. We had made plans to get together after work and I originally thought I would have to get up early to squeeze in my run... suddenly it occurred to me to just ask her to join me before our dinner. It worked out perfectly. (I'm fortunate that almost every single one of my closest friends are runners, so it's usually easy to incorporate 'social' time with 'running' time... no excuse to miss a run!) Group tempo run tonight!

2. There are officially less than 3 months until my next marathon. I still have several weeks of training ahead, but I'm already pumped. With the Goofy Challenge under my belt, I've been feeling strong in this training cycle. Good things to come!

3. Why do short weeks always feel the longest???


Giveaways Gallore!

Running Essentials @ Tall Mom on the Run

Champion Shorts @ The Happy Runner

Nuun @ mom vs marathon

Champion Gear @ Run Zoe Run

Running Skirts @ Endurance Isn't Only Physical

Kalyz Sports Bra @ I Run Because I Can

Road ID @ Running Fool

Lunch Intervals + Sunshine Award

This afternoon it was time for another round of Intervals for Lunch. I decided to switch things up for a shorter, harder overall effort.

On the menu: 4 x 1000m

(1) 4:35 - I am never eating chocolate again.
500m recovery interval @ 3:14
(2) 4:34 - This hurts. How did I ever run a 5K at this pace? FASTER than this pace??
500m recovery interval @ 3:15
(3) 4:35 - Wheeze! Wheeze! Wheeze! (wow, nice and consistent though!)
500m recovery interval @ 3:08 (+ emergency gas station pitstop)
(4) 4:24 - Almost done, PUSH PUSH PUSH (die die die).

Ideally, I would have liked to complete 5 repeats, but I just didn't have time and had to get back to the office. I feel good about this workout. It was a hard effort, but I know I'm capable of faster on a good day... perhaps on a day that does not follow a 3-day junk food binge...

***

Both TMB @ Racing With Babes and Anne @ Asthma and the Gift of Running were kind enough to bestow upon me the Sunshine Award! What a pleasant and welcome gift on this dreary February day. Thanks, ladies!



It's my pleasure to pass this award on to the following bloggers, selected for leaving the first comment on each of my last 12 posts. (I know Lacey is laughing because I am obsessed with being "FIRST!" comment on her posts, lol!)

I hope it brings a ray of sunshine to your day!

Jocelyn
Laurel
Lacey
Laura
Stacy
MCM Mama
D10
Shannon
Staci
K
Beth
Jen

Long Weekend Recap

On Friday night we stayed in and watched the Opening Ceremonies, along with most Canadians. It was a spectacular show, with the exception of a slightly embarrassing technical difficulty during the final cauldron lighting (oops).

Saturday morning I headed out early for a cold but sunny 10K run. I caught a glimpse of my colourful self in the mirror and had to snap a pic.

(Don't mind the mess of my bathroom counter or unmade bed in the background...)

We did some family visiting on Saturday afternoon followed by spaghetti dinner with hubby's dad. Perfect carbo loading for my unofficial "Million Inch Run" on Sunday morning.

I met up with my training group for our scheduled long run of about 22KM/13.6mi. I decided to add on a few extra on my own before we headed out, finishing the run with a total of 25.7KM/16mi, or 1,013,760 inches.

It was a pretty nice morning and a great run despite some sloppy footing resulting from overnight snowfall. We ran one of our typical "scenic" (read: hilly) routes where we faced several long, gradual (and some not-so-gradual) climbs. It makes us stronger, right?? Post-run Valentine's Day cupcakes (courtesy of yours truly) made it all worthwhile.

Hubs and I spent the rest of Sunday eating too much chocolate and a few indulgent meals while watching the Olympics.

We even toasted Canada's first ever gold medal on Canadian soil with some Jackson Triggs Vancouver 2010 Ice Wine in my grandfather's official 1988 Calgary Olympics glasses.



Today we're having a pretty quiet day, going to see a movie this afternoon and later on watching - you guessed it - more Olympics!

I hope everyone had a fantastic weekend and Valentine's Day. I'll be catching up with you soon!

TGIF!

Last night's tempo run was a success! Juliana and I stuck together for most of the 4K tempo portion and busted out some speedy splits of 5:12, 5:09, 5:01 and 4:45 for an average of 5:01/KM = 8:04/mi (compared to last week's average of 5:18/KM = 8:32/mi). Feeling strong and confident!



Will everyone be tuned in to the Opening Ceremonies tonight? I can't wait! I'm definitely more enthusiastic about the Olympics this time around since Canada is hosting. GO TEAM CANADA!

We also have Valentine's Day to look forward to this weekend! Last year hubby was all the way on the other side of the world and I was bummed about my ongoing shoulder issues and blood clot. Sarah was kind enough to ditch her own hubby to spend the evening with me and I will never forget it. Speaking of Sarah, she's in some pain but recovering well. Thanks for all the good wishes! I know she's reading.

This V-day I'll be joining my training group for a long run in the morning, then enjoying a nice hot brunch with hubs when I get home. We're having a pretty low-key day, going to see a movie in the afternoon then making dinner together at home. Chocolate fondue for dessert!

Best of all, it's a long weekend! Who else has Monday off? (I can't keep track of which other provinces and states have a holiday.)

Have a good one!

Giveaways:

Core Ball + DVD @ Setting You Free

Lift Your Sole @ It's Just One Foot in Front of the Other

Athlete's Spa Gift Set @ Running Off at the Mouth

Champion gear @ Shut Up and Run

Three Things Thursday

1. My BFF Sarah had an operation yesterday. Her hubby filled me in and everything went great! Sarah is doing well and should be released from the hospital today. ~Thinking of you and hoping you have a great recovery, Sarah!!~ XO

Sarah & I

2. Tall Mom is organizing some pretty spectacular fundraising efforts for Marathon for the Cure including a virtual race! Check out her post yesterday to see what it's all about and get involved.

3. Yesterday I opted to run 10K with my training group instead of my usual Wednesday evening Spin class. It was another cold, dark and windy one, but the miles ticked by easily with good company. Tonight we have another tempo run on tap... I'll be aiming to improve on last week's splits. What do you think, Juliana?

Happy Thursday (almost Friday)!

Intervals for Lunch

Thank you so much for your comments on my Quality VS Quantity post. I value your input and, as always, find your ideas and advice helpful. Your feedback is appreciated!

Today I headed out for a run over lunch. Tuesdays and Thursdays are workout days and, while I have a set schedule for Thursdays (with my training group), Tuesdays are up in the air based on what I feel like doing that day. I like the flexibility.

Today's lunch menu featured:

1000m warm-up @ 6:00
2000m interval @ 4:53, 4:52
1000m recovery @ 5:53
2000m interval @ 4:52, 4:45
1000m recovery @ 5:59
1000m interval @ 4:29

Total: 8K (5mi) @ 5:13/KM (8:24/mi)

I exceeded my expectations by far and felt great doing it.

What did you have for lunch today?


Bondi Band was kind enough to send me some products which I received yesterday (awesome goodies!) so watch for a review and another giveaway coming up soon.

Also, don't miss a great giveaway for Champion gear over at Shut Up and Run.

Road ID Winner!

Thanks to everyone for entering my Road ID Giveaway.

Random.org selected Lucky # 3 and the winner is:

Laura - Live, Laugh, Run, Enjoy

Please send me an email to sykes dot marlene at yahoo dot ca to claim your prize.

Special thanks to Road ID for sponsoring this giveaway and remember to be safe out there!


Other giveaways to check out:

RunningSkirts long sleeve top @ Endurance Isn't Only Physical

Whooha shirt @ Worth a Tri

Recovery Socks @ Tall Mom

Champion gear @ The Happy Runner

Quantity VS Quality

I seem to have been in turbo workout mode for the last couple weeks. Here's what I've been up to:

Saturday 23rd: 10K run
Sunday 24th: 18K run
Monday 25th: AM 30m cardio
Tuesday 26th: AM 30m cardio, lunch 6K run, PM 1h interval class
Wednesday 27th: AM 30m cardio, PM 1h Spin class
Thursday 28th: AM 30m cardio, PM 7K run
Friday 29th: AM 30m cardio
Saturday 30th: 20K run
Sunday 31st: 19K run
Monday 1st: AM 30m cardio
Tuesday 2nd: AM 12K run, PM interval class
Wednesday 3rd: AM 30m cardio, lunch 8K run, PM 1h Spin class
Thursday 4th: AM 30m cardio, PM 9K run
Friday 5th: rest
Saturday 6th: 20K run
Sunday 7th: 21K run

I'm not too sure what initiated it, except that I wanted to take it up a notch. I ended up losing a good chunk of weight over two weeks, bringing me the lowest number on the scale since high school. I felt great for the most part, but definitely noticed that it was starting to take a toll.

Many of you commented that I should remember to give myself a rest, and I appreciate that. I think we've all learned that the rest days are just as important (if not more so) as the workout days.

I would say that the last two weeks made for a good kick-start to a higher level of training, but this is not a schedule that I can maintain on a regular basis. I often caught myself slacking off during a workout without giving it a full effort, simply because I was exhausted. This happened during morning cardio several days as well as Wednesday's Spin. I was also dragging some serious a$$ toward the end of yesterday's long run.



It's time for me to start thinking about the QUALITY of my workouts as opposed to just QUANTITY. While I do want to push myself to work while fatigued, I also realize that I will benefit more from a good quality workout where I can give it my all, as opposed to just going through the motions or putting in the miles.

I've never incorporated cross-training while marathon training before, so this is a learning experience. I have given myself the confidence that I can get out of bed early enough to squeeze in a run or workout before work, so I intend to continue doing so a couple times a week to help with scheduling.

I also plan to continue with double long runs every two to three weeks because I have never felt as strong as I did toward the end of Goofy training.

Other than that, I'll be figuring things out as we go along. Penny for your thoughts!


P.S. The RoadID Giveaway winner will be announced later today!

Feature Friday

TGIF!

Allow me to introduce my good friend Juliana of Running for Rett Syndrome.

I have the pleasure of running with Juliana often and I'm excited that she's decided to take the plunge and start blogging about some of her adventures.

Juliana's daughter has Rett Syndrome, hence the blog title. She has inspired many with her commitment to this sport while simultaneously juggling more than most of us could imagine. Juliana is also the driving force behind Run4Rett and we're already gearing up for this year's event in October.

If you have a chance, drop by to say hello and welcome her to our little community.

***

Last night's group tempo run went really well. We start small with a 3K warm-up, 3K tempo, 3K cool-down. My average pace over the 3K tempo was 5:18/KM (8:32/mi), which is where I should be for a tempo. The final 3K were a little faster than planned, but I had some pep in my legs so I decided to just "run" with it: average 5:36/KM (9:01/mi).

Have a great weekend!

P.S. Want to win red mittens? Drop by To Be The Whole Package today!

Three Things Thursday

1. Hubs is injured. :( It's his knee this time (good old "runner's knee") and it started acting up right after Goofy. The prognosis is no distance running (5K max for now) or back-to-back days, so his Spring marathon plans have been side-lined. Please send some good vibes his way for recovery (mainly to keep him sane and positive during this recuperation period). I'm trying to encourage him to enjoy the down time, get healthy, build a strong base and have a wicked comeback later this year.

2. I had my annual check-up at the doctor on Tuesday. I love these appointments. Coffee? No. Cigarettes? No. Drugs No. Alcohol? No. Sometimes. Exercise? OH YEAH! Doc wanted to check my iron level and a few other things because of all the running so I'm waiting on those results, but otherwise I get an A+ for Healthy!

3. I have a lunch date today with the lovely Mel of Second Chances (and a mutual friend). We live/work extremely close together (less than a marathon distance apart, as Mel put it) and don't see each other enough, so this is long overdue!

Happy Thursday (almost Friday)!

Wednesday Triple

Just like Tuesday Triple, but... Wednesday. :)

Today was my 8th work day in a row working out in the morning - I've been to the gym every day, except yesterday when I ran instead. Keeping the streak alive! As much as I love hitting snooze and snuggling up in the blankets for "just a few more minutes", it feels fantastic to start my day with exercise. Most days I'm not doing much - just 30 minutes of moderate cardio (combo of elliptical, bike and/or stair climber), but it's a 30 minutes more than I've ever done in the morning so that counts for something.

Today's triple went as follows:

AM: gym - 30 minutes cardio (elliptical and bike)

LUNCH: ran 8K at steady/moderate pace

PM: gym - 1h Spin class

I did it! I had to push really hard to get through the last 15 minutes of Spin class and I am completely exhausted at this point.

Back to the gym tomorrow morning...


Don't miss these giveaways:

RoadID

Oiselle Running Apparel @ Endurance Isn't Only Physical

Recovery Socks @ Tall Mom on the Run

Bondi Band @ Adventures in Running

A Year of Sport Travel (book) @ The Happy Runner

Race Day Staples @ Racing With Babes

Happy Hump Day!

Road ID Giveaway

Until recently, I would often run alone without any form of identification (or a cell phone). I have since realized the error (and danger!) of my ways and invested in Road ID for myself and my husband.


Note: In this photo we are wearing the same pants - as in, sharing the same pair of pants! My left leg and his right. As you can imagine, we had a laugh trying to set the camera timer...

We both wear the Original Ankle ID. There are several varieties available, including Wrist ID, Fixx ID (dog tag), Shoe ID and the all new Wrist ID Elite (with rubberized band and watch-style buckle).



Road ID "Original" includes up to 7 lines of personalized text. I used my full name, city, phone number, 2 emergency contacts with numbers and an inspirational quote.

Road ID "Interactive" includes a fully updateable, secure Emergency Response Profile (ERP) that is available to first responders via telephone and internet. You can also personalize the first 2 lines of text.


Here's what Road ID says:

- Road ID manufactures the premier line of identification gear for outdoor athletes so they can be identified in case of emergency or accident.

- Road ID is designed to give medically trained first responders the information they need to immediately contact family members, access medical information and prevent serious delays in case of injury. The company’s line of customized IDs is an integral part of any active person’s gear and can be worn on the wrist, shoe, ankle or around the neck

- A full line of innovative ID products is available for cyclists, runners, triathletes, skiers, kayakers and other outdoor enthusiasts.. Since 1999, the father-and-son-owned company has been providing safety gear to help make training and racing safer.

- Our dream is to see the day where wearing ID is as common among athletes as wearing a seatbelt is among motorists.

- Our mission is two-fold: One, to educate outdoor enthusiasts (runners, cyclists, triathletes, skiers, snow boarders, kayakers, walkers, and anyone that doesn’t spend all of their time on the couch) about the importance of wearing ID. Two, to provide these athletes with innovative identification products that they will want to include as part of their gear.

- With "Interactive" models, customers only pay one membership fee per Emergency Response Profile (ERP). So, if they have 5 Road IDs assigned to 1 ERP, they only pay 1 annual fee, not 5. In fact, they get a FREE year of membership with each ID purchase. So, if they purchased 5 Interactive Road IDs, they get 5 years of membership for FREE.



Top 10 reasons to run with ID:

1. If you can’t speak for yourself, Road ID will speak for you.
2. Road ID enables First Responders to immediately contact family members and friends.
3. Road ID enables family members to provide additional details about your health or give consent for potentially lifesaving procedures.
4. Road ID enables hospital staff to locate vital medical records.
5. Road ID can communicate medical conditions or allergy information to medical staff.
6. Road ID can prevent serious delays in treatment by saving crucial time during the “golden hour” of medical treatment.
7. It’s far better to have Road ID and not need it than to need Road ID and not have it. It’s not just a piece of gear, its peace of mind.
8. Accidents happen far more than you think they do. Each year approximately 450,000 of us are taken to hospitals unconscious and without identification.
9. Road ID looks good on and makes a statement about your athletic lifestyle – not to mention that studies would probably prove that people that wear Road ID are considerably smarter than those that don’t.
10. Road ID can save your Life. Period.



Giveaway!


What you can win: Road ID e-card valued at $35.00 to be redeemed online at http://www.RoadID.com or by phoning 800-345-6336. See here for products and pricing!

To enter: Please visit Road ID online and let me know in the comments which product(s) you are most interested in.

Winner will be announced on Monday, February 8th.

Dean Karnazes wears Road ID!



Be safe out there!

***

I have my annual check-up this morning at 10 so I took advantage of the extra time and headed out for a 7 mile run instead of hitting the gym. Strength/aerobics fitness class tonight after work and then back to my usual 6am gym time tomorrow.



Other giveaways in bloggy land:

Nathan Handheld Bottle @ Running Off at the Mouth

Lift Your Sole @ It's Just One Foot in Front of the Other

SeaSource Detox Spa @ Weight Loss Mama

Mom's Best Naturals Cereal @ The Happy Runner

Weekend/January Wrap-Up + Lift Your Sole Winner

Yesterday's 19K run went well, although I could tell that I had run 20K the day before throughout the second half. I still managed to find a kick for the last few kilometres, which is how I hope to finish most of my long runs this time around.

That wraps up January's mileage with 212 KM (132 mi) which includes the Goofy Challenge.

Now that I'm in training mode again, I'll be looking for some higher numbers this month.

In other news, I was at the gym at 6am again this morning. Going for another streak this week!

***

Thanks so much for all of your entries in my Lift Your Sole Giveaway. If you're new to the blog, I hope you'll stick around! I'm gradually finding the time 'visit' everyone who commented, so thanks for your patience!

And now, here's what you really want to know. The winner, selected at random, is:

Kerrie @ mom vs marathon

Thanks to Jill at Lift Your Sole for sponsoring this giveaway!