TGIF!

Last night's 5 x Yasso 800 workout was a success! Once again, too quick on the first, but managed to hang in there and still tore up that last one at puke-threshold pace.

800m splits:

3:35
3:38
3:37
3:36
3:26

I'll be heading out for a short and easy run tomorrow morning followed by an epic 35KM (21.75mi) run from our local store to our coach's house out in the country. I enjoy point-to-point long runs, especially this one which offers gorgeous scenery along the way and a massive brunch fit for a bunch of marathoners when we arrive.



It should come as no surprise that the route will be challenging, including several significant climbs in the second half. Some of our friends who are headed to Boston and therefore tapering will be setting up two refueling/entertainment stations along the way. It's sure to be a memorable morning!

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Race pics!

Chilly Half Marathon

Around the Bay

**I do own more than one race shirt, I just love this one from my first marathon.**

And speaking of race shirts... the folks at Around the Bay were kind enough to send me a ladies medium after I got stuck with the mens originally. Never hurts to ask!

Have a great weekend!

Three Things Thursday

1. I had a company "lunch" (at 3PM) yesterday. A heavy meal including dessert and a glass of wine (oops) made for a pretty crampy and miserable run last night. It felt like I was running with a boulder in my gut, but somehow I made it through the 10+ K. Note to self: smarter fueling for 5 x Yasso 800 tonight.

2. As of yesterday, I've officially run more than 500 miles so far this year for Tall Mom's 1000+++ Club! I thought maybe I would aim for 1500 miles this year, but which is 2400+ kilometres. Might as well go for 2500...

3. Tonight hubs leaves for New Caledonia on a business trip for 4 weeks. Some of you may recall that he was there for 4 weeks last year as well. *sad*

Happy Thursday (almost Friday)!

Stay tuned tomorrow for more race pics from the Chilly Half and Around the Bay.

Twosday

Yesterday became "Twosday" when I headed out for a second run after work. I decided to join hubs for a nice light 5K, which is about all my legs could have handled after the 10K interval run over lunch.

Hubs is doing very well and easing back into it slowly and cautiously. It's great to have him on the road again, though he has taken to the water like a fish. He's been swimming several times a week and reporting excellent progress. Perhaps we will have a future triathlete in the family...

Tonight is a 10K group run, though the forecast is calling for rain and lots of it. It could be a wet one.

Happy Hump Day!

Lunch Intervals

I was in recovery mode from Around the Bay 30K last Tuesday, but today it was back to my usual lunch special.

Since I will be running Yasso 800s with my training group every Thursday from here on out, I opted for some longer/slower intervals today. I'm thinking of swapping this for tempo runs on Tuesday starting next week.

The plan:

3 x 2000m progressively faster from 5:00/KM (~tempo pace)

The results:

1000m warm up
2000m (4:54, 4:54)
500m recovery jog
2000m (4:53, 4:44)
500m recovery jog
2000m (4:41, 4:34)
500m recovery jog
1000m (4:24) **bonus**
500m cool down

I cruised through the first two sets, but had to make a very conscious effort to achieve a negative split on that final 2000. It certainly didn't help that I had turned into a pretty strong wind. After finishing the planned workout, I still had a good distance back to the office so I decided to see what I could do for one final 1000m. This was pretty close to puke threshold! (and also my target 5K pace for this year - eek!)

So far, I haven't received any comments on my appearance this afternoon. Maybe I wasn't working hard enough?

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Shut Up and Run is hosting an Insane Contest and Giveaway. You don't want to miss this!

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Long Weekend Recap: Running and more running...

Thursday Night:

We had 4 Yasso 800s on the schedule. I upgraded myself to a faster pace group because I knew I wouldn't get enough of a workout running 4:00 800s (that's only slightly faster than my half marathon pace).

Our target was 3:45-3:50 per 800. The results:

3:31
3:36
3:32
3:28

Oops! We all got a bit carried away knowing that we only had four repeats on deck. We were able to maintain the pace and had a great workout, but we'll definitely have to ease up as the number of repeats increases.

Friday:

Hubs and I headed out for a run together on Friday morning to test out his knee. (He has not been able to run at all in several weeks.) We took it nice and slow and just ran a few kilometres. Fortunately, it went very well. No pain during the run, afterwards, or the next day. Hopefully this means he can gently ease back into running and soon I'll have my running buddy/pace bunny back!

We spend the remainder of Friday having a brunch and BBQ. It was a gorgeous day (record-breaking temperature) well-spent with friends and family. Unfortunately I forgot the sunscreen and ended up with an April 2nd sunburn for quite possibly the first time ever.

Saturday:

Harry's Spring Run Off

Sunday:

It was time to meet up with my training group for our usual Sunday long run. It was a fall-back week to 25K/15.5mi and myself along with a few others decided to push the pace a little. I wasn't sure how my legs would react after Saturday's 5K and just a week after the 30K race, but I actually felt pretty good. We ran a hilly route (what else is new??) partially on trails, which gave our legs a good beating as we went up and down, up and down. We picked it up even more for the last few kilometers for an overall average of 5:40/KM (9:07/mi), by far the fastest I have ever run this distance in training.

My legs felt pretty trashed from the hills and I forced myself into an ice bath once I got home. This will likely become a regular occurrence in the upcoming weeks of big mileage.

The beautiful weather continued and we were able to spend the rest of the day outdoors with family.

How was your holiday weekend? I'll be catching up with everyone today!

Harry's Spring Run-Off (5K) Race Report

Late this morning we headed downtown for Harry's Spring Run Off at High Park, Toronto. Kenny gave me a heads up a few weeks back that this is not a friendly course to PR (High Park = HILLS), so I went into it without expectations. I planned to take it nice and easy, especially since it was another scorcher of a day, feeling nice and toasty by 11 AM when we toed the line.

We ran into Kenny in the starting area before creeping into the crowded corrals and had a nice little chat.



Jack Layton, leader of Canada's New Democratic Party and prostate cancer survivor, said a few words before sounding the starting horn.



The route took us along the scenic paved trails of the park. It was pretty narrow, winding and hilly. Fortunately I had been placed in the red (first) corral, so I didn't have to do much weaving and was able to settle in quickly. Not surprisingly, I soon found myself sucked into the "race vortex" and found myself running faster than planned. I decided to just run with it and put out a decent effort without killing myself.



I spotted hubs around 1.5K and I slowed so he could snap this pic.



I suffered in the heat (those first hot runs are always the worst) and had to work hard to keep up the pace I had started. I sucked back a swig of water (which I ended up choking on) and dumped another cup on my head around half way.

My first three kilometres were progressively faster, but I slowed down a bit in the 4th. There was a massive hill before the final turn to the finish, which was absolutely painful and resulted in my final kilometre being the slowest. I still found my finish kick and totally chicked three guys once we rounded the bend.



Results:

Chip time: 24:08.5
Overall: 160/1633
Females: 26/853
F25-29: 4/184

I was very pleased (and surprised) with my placement. This was not a fast race. (The winner was 17:13.6, not fast at all by 5K standards.) I'll be looking to beat my PR of 22:36 later this season.



We received medals and caps at the finish, in addition to the long-sleeve tech tees. Overall, a great race that I would recommend and run again, though not likely for a PR.



Shout outs to blog-buddies:
-Marky Mark who walked the 5K in a very respectable time just a few short weeks after having surgery for his own fight against prostate cancer. Mark also raised a tremendous amount of money for the Princess Margaret Hospital Foundation and placed in the top 10 fundraisers!
-Mel who ran a great 8K! Hmm, Mel and I were both at the Chilly Half, then Around the Bay and now Harry's. What's next, Mel??
-Kenny who ran both the 5K and 8K today!

Three Things Thursday

1. With half marathon and 30K PR's and a total of 268.8KM (168.0mi), March was a very successful month on the running front. April will include a 5K race this weekend (not racing), a weekend in Montreal for the half marathon (also not racing) and three long runs over 20 miles. Bring it on!

2. Last night I met up with my training group for a 10K run (and to swap stories from Around the Bay). I decided to add on a little extra before for a total of 15K (9.3mi). I may have been regretting that on the tail end of our run... my legs were tired! Tonight we start Yasso 800's! I love repeats and can't wait to get started.

3. We found out yesterday that my sister was selected as the grand prize winner ($1000) in the vervegirl.com before & after hair contest. Apparently the decision was unanimous among the John Frieda Beauty Panel. Thank you so much for all of your votes!


It's time to get this long weekend started! Have a good one and Happy Easter!