18 for Chloe

Over the weekend I received some terrible news; a good friend of mine had a baby girl and lost her due to complications during delivery. We are truly devastated and heart-broken by this loss.

I will be attending the service this afternoon, so today I dedicated my MWMLR to angel baby Chloe.

18.0KM/11.2mi - 1:41:42 - 5:38/KM = 9:06/mi

Your good thoughts and prayers for the family during this difficult time would be appreciated; it is going to be a very sad day with many more to follow.

Ten Tempo Tuesday

This morning I ran my longest and final tempo run of this training cycle. My original schedule called for one more two weeks from now, but I'll be substituting a race instead. It's hard to believe that five weeks has gone by already since my initial 6K tempo; this summer is flying by. (And I'm not complaining because I've had it with this humidity. Sorry, summer-lovers!)

My legs felt absolutely dead during the first part of my warm-up, but fortunately they gradually woke up.

3K warm-up @ 18:43 (1K warm-up @ 5:23)

Target Tempo Pace - 5:00/KM or faster

4:59
4:59 - alright, this feels pretty good
4:54
4:52 - whoops, too fast. reel it in.
4:58 - that's better
5:00
4:59 - hold on tight, just a few more
4:55
5:05 - dying a slow death
4:43 - take that! (over-compensate, much?)

Average tempo pace - 4:56/KM (7:56/mi)



Overall, I'm pleased with how well each tempo run has gone. The conditions have been tough, with most mornings thick with humidity. Each week (with the exception of that first 6K), I was able to hit my target pace of sub-5:00/KM (8:03/mi). Hopefully this will pay off in dividends come fall when things finally cool off.

Intervals start next week!

This morning it was also time to bust out some new kicks. I realized over the weekend that I have over 800K (500mi) on my last pair.

Ya think???



I've lost count of how many consecutive pairs of Saucony Progrid Stabil CS shoes I have worn; I just hope they continue to bring good things.

Weekend Recap

On Saturday hubs and I spent the afternoon at the "Dirty Girls" ultra trail event cheering on some friends who were running. The course was a 10K loop with 30K, 6-hour, 12-hour and 24-hour options, so we got to see everyone regularly as they passed through the start/finish/support area.

We did our best to support our runners each time they came through, re-filling water bottles, retrieving gear bags, ensuring that they were eating, etc. As the hours ticked by, I simply could not believe that my friends were still running.

The trail was difficult and there were a few wipe-outs, but fortunately nobody was hurt.

The atmosphere was so different from what we are used to at road races. It felt very laid-back and casual. I can see why runners often say they don't have the usual pre-race nerves at ultra/trail events. Nobody seemed to be in a hurry and many stopped for several minutes between loops.

At the end of the day, we had one 30K finisher, one 6-hour finisher who completed 40K (24.8mi), three 12-hour finishers who completed 70K (43.5mi) and one 24-hour finisher who completed 120K (74.5mi)! Congratulations all around. I consider myself lucky to run with such determined and inspiring athletes.

I snapped this pic with Kevin (our current clinic instructor) and Patricia (a good friend) after their 6th loop before hubs and I had to head home.



The weekend continued with my long run on Sunday morning. It started off with muggy and overcast conditions, but the rain started within minutes and would continue through almost the entire run.

We got absolutely drenched as we splashed through puddles, laughing the entire way. Every so often someone would say "I think it's letting up" or "I'm glad I brought my sunglasses!" as the rain continued to come down. The squishing in my shoes was not a great feeling, but other than that I loved every minute. It felt so refreshing and I would take rain any day over thick, muggy air.

We stopped briefly at our support station (aka someone's house) to re-fill water and enjoy some oranges, cookies and candy (I stuck to a few orange wedges, my fave!) and I noticed just how soaked I was when I ducked inside for a pit stop. I might as well have jumped in a lake!

We were running a particularly hilly route (would you expect otherwise??) but we stuck to mostly quiet country roads, which is always more enjoyable. I felt good throughout with just a few kilometres of "Are we there yet??" toward the end.

31.0KM/19.3mi - 3:00:09 - 5:48/KM = 9:20/mi

And that wraps up my first 50-mile (80K) week of this training cycle. What's in store this week? You'll find out soon!

Tempo Tuesday Friday

Happy Friday!!!

Well, it doesn't quite have the same ring as Tempo Tuesday, but today was the day for my re-scheduled tempo run. I was up and running at 5:30, treated to a glorious 15C (59F) with no humidity! What a great feeling to actually have a slight chill at the start.

My legs felt tired, which I expected since this was my fourth consecutive day running. Tuesdays definitely work better after my rest day on Monday, but I did what I had to do this week and I made it through. (Despite almost talking myself out of it several times before I started!)

3K warm-up @ 18:35

Target Tempo Pace - 5:00/KM or faster

5:00
4:56
5:00
4:55
4:58
5:00
4:52
4:53

Average tempo pace - 4:57/KM (7:58/mi).

Done!

That's four days of running before work this week. I don't know about you, but I'm sleeping in until at least 10 9 8 7 tomorrow!

Have a great weekend!!

Three Things Thursday

1. Yesterday, due to a laundry situation, I ended up wearing an old sports bra that should be retired. Every time I wear it, I vow that will be the last time. Here's why:



I even used Body Glide because I worried that might happen! Now it is officially being taken out of circulation. I can understand chafing like this from a marathon or even a long run, but not an 11-miler! Ouch!

2. This morning I got to "sleep-in" until 6AM for a short recovery run. I'll be heading out after work for just a few more, running to and from our clinic session. I'm trying to save my legs for tomorrow's tempo run, so I thought that breaking it up into two shorter runs would be the best option for today. (Total 10K) My legs are undoubtedly tired from yesterday's MWMLR so I'm just hoping they'll cooperate tomorrow.

3. On Saturday hubs and I will be heading to the Dirty Girls 6, 12 and 24 hour trail race to cheer for some of our friends who are running. It will be my first time at any ultra or trail event, so I'm looking forward to seeing what it's all about.

Happy Thursday (almost Friday)!

MWMLR by Numbers

MWMLR = mid-week medium-long run


Time the alarm went off: 4:10

Time I left the house: 4:41

Sunrise: 6:08

Temperature: 23C/73F "feels like" 31C/88F

Distance: 18KM/11.2mi (longest ever mid-week run!)

Time: 1:43:57

Pace: 5:46/KM = 9:17/mi

Bathroom breaks: 1

Other runners spotted: 1 (hubs - we were running different distances and routes, but ran into each other at the park)

Rabbit sightings: 10? (these little guys are EVERYWHERE in the morning)

One of these days I'll get this shot right!

Back to Reality

What a fantastic long weekend in Ontario! We had perfect weather for camping... warm and sunny during the day for swimming and lounging with a book, but nice and cool at night for sitting around a campfire then snuggling up in the tent. We had a really good time with plenty of good eats, laughs, music, Scrabble and time in/on the water.

Hubs and I made it out for a short run on Saturday morning along the winding dirt road through the woods leading to our campsite.



That wraps up July's mileage at about 279 KM (173 miles).

After three days of indulgence and (mostly) laziness, this morning's alarm and subsequent 10K run were somewhat painful. I was definitely glad that I had decided to bump my tempo run to later this week. Time to get back into the groove!

I hope everyone had a great weekend; I'll be catching up soon!