tag:blogger.com,1999:blog-24224804784600827822024-03-13T12:27:13.092-07:00 thoughts of an elite masters runnerrunmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.comBlogger15125tag:blogger.com,1999:blog-2422480478460082782.post-28553916277529198042017-10-24T18:01:00.000-07:002017-10-24T18:01:32.232-07:00Scotiabank Toronto Waterfront Marathon I am home now from Toronto and have had some time to reflect on my marathon experience on Sunday. Going in to Sunday's race I knew I was fit and ready to run a great race, I also recognized that this is a marathon and sometimes it doesn't matter how fit and ready you are things happen and the race doesn't unfold as expected. Although I say that, I went in to this race truly believing that great things could happen and that this could be the day that I finally get this marathon thing right. My training all pointed to that, and the half marathon I had run 2 weeks prior also indicated I was on the right path. I was feeling pretty confident that this marathon would go well.<br />
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I had been pretty open regarding my goals this training cycle, which can be a scary thing. My A goal being to PB and break the Canadian 45+ marathon record currently held by the amazing Marilyn Arsenault, my B goal to place in the top 10 of Canadian athletes (this race also doubled as the Canadian National Marathon Championships ) and my C goal to get to the start line healthy. It's hard to put goals out publicly sometimes as sometimes it feels hard when you don't achieve them. I do truly believe however that it doesn't mean you fail, it just means that this wasn't the right time . It also means I am dreaming big and aspiring to higher goals, which is necessary to grow as an athlete and person. I was able to achieve both my B and C goals which is ok but I did want more. I"m not going to lie, I am disappointed in my time result. I wanted more, I trained for more but it just wasn't there that day. In fact it wasn't there from quite early on in the race which made the entire race much more of a mental than physical race for me.<br />
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Standing on the start line was amazing. <a href="https://www.instagram.com/alnbrookes/">Alan Brookes</a> and Clifton Cunningham of the <a href="http://canadarunningseries.com/">Canada Running Series</a> had put together a fantastic elite field and provided us with all the support needed to help us achieve our goals, including pacers. My plan was to run behind our 2:39 pacer Johanna for as long as he stayed in the race. I was really excited as there were several women also hoping to achieve similar times, meaning I would have other women to run with over the next 42km. The conditions were pretty nice at the start, a bit warmer than I would have liked and also higher humidity than ideal but I still felt the temps were manageable. I have definitely competed in worse conditions (Pan Am Games Marathon 2015).<br />
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The horn blew and we started, Johanna said something and seemed to bolt ahead. I didn't quite catch what he said but <a href="https://www.instagram.com/melmyrand/">Melanie Myrand</a> thought he said we would all connect around 1k, so Melanie, <a href="https://www.instagram.com/annaboniface12/">Anna Boniface</a> <a href="https://www.instagram.com/lyndsaytessier/">Lyndsay Tessier</a>, Kate Toohey, Faviola Perez and I set off together. Lyndsay was only with us briefly before she moved ahead, a very wise move, as she had a stellar race with a huge pb and a second place Canadian placing! It wasn't long before the rest of us connected with Johanna and we formed a strong crew all working together. We ensured we gave each other space around getting our bottles and would move up and down positions within the group. It really was a fantastic group of women to work with and I feel extremely lucky that I had them. Running always feels easier when you are working in a pack.<br />
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I had decided before the race to only look at my splits at 5k intervals as I don't like to get caught up in splits too early. I had wanted to run by feel, plus having a pacer took much of the guess work out. The pace felt pretty comfortable early on so I just went with it. Our first 5k split was slightly faster than our goal time at 18:39 (goal was 18:50) however the next 5k went by in 18:27. This meant our first 10k was in 37:06. Around this time we also arrived on Lakeshore Drive.A nice long stretch of road, however it was in full sunlight with no shade to be had. I started pouring water on my head during this stretch to ensure I didn't get to overheated as I was definitely feeling a bit warmer.<br />
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Our little group stuck together for around another 6-7k but around this time Faviola and I fell off the back of the pace group, Anna disappeared (I found out after her foot was injured and she had to DNF) and Kate had also fallen back behind us. This left Melanie with the pacer and she was running really well (she finished 3rd Canadian in 2:39, great racing). Up ahead we could see Natasha Lebeaud and her husband Marco. Natasha was having a rough day and had to DNF but she was really encouraging to me and told me to keep going even though I wasn't feeling great. Basically at 16-18k I was feeling like I thought I would feel at 35k. Part of me thought maybe this was just a rough patch and things would improve but sadly that wasn't the case.<br />
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I was definitely slowing and then my stomach began to churn. I have experienced GI issues several times in marathons and I really had thought I was on top of it this time as was only taking in liquid fuel and had taken Immodium prior to racing. Sadly though at 23k I had to pull off to the bathroom. Never a fun moment but thankfully it was only the once i had to stop. When I came out of the bathroom I was on an out and back stretch of the course and was able to see Leslie Sexton, Tish Jones and Lyndsay coming by the other way and all looking strong. I yelled encouragement at them and then continued to grind out my miles.<br />
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Basically from here until the finish of the marathon I was in survival mode. I was dealing with a bit of calf cramping and my body just didn't want to cooperate. 19k is a long way to be in survival mode and it took a lot of mental grit to keep moving forward. For me it was really important that I finished this race. I already knew there was no way I was going to get the record but I did know that I would feel so much better going home having gone the distance. I also knew there was still a strong possibility of achieving my B goal of top 10 Canadian. So I kept running.<br />
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What I will say is when you are in that zone of hurt it's amazing the power of someone yelling your name or encouraging you. I may not have looked up or over every time but the crowd really made a huge difference to me being able to push forward. When I see the photos from the race, I see how deeply focused I was on moving forward. I am very proud that I was able to be that mentally tough for so long and it did pay off. I was able to finish. No it wasn't pretty and yes I did almost collapse at the line but I finished and to me that was everything that day. My time at 2:49 was well off my goal but it represented mental strength and perseverance and that means a lot. That time did give me the Canadian National Masters Marathon win and took me to a top 10 performance overall and 5th Canadian.<br />
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What do I take away from this experience<br />
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1. the marathon is tough. it is a beast and it beats you up but it also can give you the highest of highs. Three women: Leslie, Lyndsay and Melanie killed it out there and had those highest of high experiences. They ran well and they deserve a huge congratulations for their efforts.Watching them achieve that makes me want to get out there and chase that feeling again, maybe not in the marathon for a while but I love that feeling when it comes, that elusive feeling when it all comes together and you just flow<br />
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2. The race is just the pinnacle of the hard work you put in. It is important to celebrate the journey there, and I loved the journey. This training cycle was a huge confidence builder for me and even though it didn't come together in the race all that work is still there and will pay dividends going forward<br />
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3. Our running community is amazing. I had the opportunity to run with some amazing women and we all worked together. I also got to meet marathoners from other countries and that is always fun. The crowd support out on the course was phenomenal as was the support from runners on the course.<br />
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4. It's ok to dream big and not reach those goals right away. Yes it's disappointing but it's ok. It's not the end and there is always more time to grow.<br />
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5. Getting selected for doping control post marathon it is tough to pee! I spent a long time trying to produce a sample but I am extremely grateful to be part of a running community that respects the integrity of sport and importance of athletes competing clean. Thank you Canada Running Series and Athletics Canada for ensuring drug testing is in place at these competitions.<br />
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Lastly I need to say a huge thank you to so many:<br />
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Firstly my family, who support me in this passion of mine for running, my friends and running community who sent me so many beautiful messages both before and after the race. Seriously they brought me such joy and lifted me up. My friend and Oiselle Team Mate Sasha Gollish who hosted for a few days before I moved into the hotel.<br />
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My coach Richard Lee who knows what to say even in those tough moments. My BC Endurance Project teammates who encouraged me in workouts, who sent me funny messages about oatmeal, who all love this sport as much as me. Also a huge thanks to Brian McCalder and BC athletics for supporting and believing in high performance training groups.<br />
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Alan Brookes, Clifton Cunningham and all the Canada Running Series Staff who put on an exceptional event and really promote the sport of running here in Canada.<br />
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The volunteers who ensured we were fed, well rested and got where we needed to be over the weekend.<br />
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Lastly thanks to my sponsors who have supported me as a masters athlete. Not all companies are willing to support older athletes and I love that these companies believe in the life long pursuit of goals and running. Oiselle, Nuun, Zensah, Addaday Canada, Forerunners, New Balance Canada Thank you !<br />
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JP Bedard & I. JP ran 6 marathons over the course of the weekend to raise awareness for childhood sexual abuse. What an accomplishment and inspiration! <br />
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Sasha and I after my last workout pre marathon! best host and pacer around </div>
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Me in my focused zone through the beaches (thanks Claire for the pics)</div>
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the final push to the finish (thx Mimi for the photo) </div>
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com0tag:blogger.com,1999:blog-2422480478460082782.post-70252253270023036432017-02-28T13:15:00.000-08:002017-02-28T13:50:00.550-08:00Spring races & Nutrition tweaks I am back to full training and it feels so good and so tiring at the same time. I am running 3 workouts a week, with one of those workouts included in my long run, while keeping my milage relatively low at around 70 miles per week. I am finding that the half/marathon pace workouts are starting to come back, but my speed still needs a lot of work. I know it will come so I am just plugging away and enjoying the process. Apart from a bout with the stomach flu and a tough emotional week I have managed to keep my training pretty consistent. I am working on ensuring my easy days truly are easy days and that I am taking the time to recover between sessions. Lot of rolling, attempts at good sleep and proper nutrition are the focus.<br />
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Speaking of nutrition, in early February I had a slew of blood taken by the lovely people at Inside Tracker <a href="http://www.insidetracker.com./">www.insidetracker.com.</a> My intention was to see how well my nutrition is holding up while starting back to training, A baseline of my blood values so to speak. I am hoping that learning more about my blood levels will help me to have less colds/flus and also help me to stay healthy physically and recover well from training. I will be interested to see how increases in training, moreover racing impacts these values with future testing.<br />
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I was happy to learn that in general my current nutrition and supplement use has me on track with optimal levels in most of my blood levels. I have been concerned with ferritin levels in the past but my ferritin levels were optimal with this testing. I had never previously had my Vitamin D levels tested, and living in the PNW I was concerned about these, again these were optimal indicating my daily Vitamin D and Iron supplements are working.<br />
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Also of interest to me were areas where I can improve to bring myself to optimum levels. I plan to use food as my primary intervention. The fantastic thing with Inside Tracker is they provide you with food suggestions to help increase levels that aren't optimal. Another great thing with Inside Tracker is they also answered any questions I had when I didn't understand certain levels.<br />
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For instance my TIBC was low. I wasn't sure what this meant, but after consultation with the dieticians at Inside Tracker it turns out this isn't of concern as my Ferritin is optimal. Here is what they let me know<br />
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<span style="color: blue;"> "f</span><span style="font-family: "helvetica"; font-size: 12px;"><span style="color: blue;">erritin is the most important metric for iron metabolism. Since that is optimal, no need to tweak anything related to iron intake. TIBC is a function of iron and TS. Since these measures can change on a daily basis they are less important for overall iron function. Ferritin takes much longer to change. TIBC is in relation to serum iron in the blood, not the stored iron, ferritin. It does not mean that the body cannot use the ferritin stores, but rather has to do with iron before it is stored. But again, since ferritin is optimal, it is not a concern.</span>"</span><br />
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<span style="font-family: "helvetica";">I was also low in DHEAS and here is what they said regarding this: </span><br />
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<span style="color: blue;">"DHEAS does decrease with age. The optimal zones are adjusted for age so your result is in relation to where a women your age should expect. Yes, it can be low due to stress. It is not necessarily related to colds; however, stress and high cortisol negatively impact the immune system. WBC may be in the optimal range, but they fluctuate frequently. Cortisol suppresses the immune system which makes you more susceptible to illness. "</span></div>
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This to me means I need to be really focused on recovery both with nutrition and rest to keep my stress levels lower. I also need to be diligent in using yoga or meditation or both to keep my cortisol levels down. I have quite a few outside stressors and I need to manage these as best as I can to optimize my health. My low DHEAS also can be a reason for my feeling of fatigue often through training. Some of the foods that I will increase in my diet to help my DHEAS levels include fish, avocados and dark chocolate, all foods I enjoy! </div>
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Anthers area I need to improve is my LDL. Again increasing fish intake will help with this as well adding spirulina to my smoothies and increasing my oat and barley intake. </div>
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I am hopeful that by tweaking my diet, improving my sleep, and adding meditation and yoga daily, I will be able to continue to train at a high level and to recover efficiently. My coach Richard Lee and I have decided that going in to the spring racing season I will be focusing on short races. My longest race will be Bloomsday in May, and that is a 12k. I am starting my racing season with a rust buster this coming Saturday at the West Van Run 5k. I am truly excited to get out there and try and run fast, while getting a sense of where my fitness is at. I am also going to be racing way outside my comfort zone and running a couple of track races this spring. I will return to the longer races in the fall. </div>
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I am really excited to get the race season underway and to see how little changes in my lifestyle impact my racing and training. A huge thank you to my family, coach Richard Lee, BCEP team mates, Oiselle, Forerunners, New Balance Canada, Nuun, RunGo, Addaday and Zensah for their continued support. It takes a community! </div>
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Out for a tempo during my long run with Coach Rich</div>
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Enjoying the sunshine and scenery of Jericho Park on a gorgeous day</div>
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Post snowy run with the New Balance crew</div>
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Showing off our favourite New Balance Shoes</div>
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snowy trail runs have been more often than usual this year</div>
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runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com1tag:blogger.com,1999:blog-2422480478460082782.post-55311242041664371872017-01-24T11:54:00.000-08:002017-01-24T14:39:04.337-08:00A new year and I'm back up and running...So I've neglected this blog since being injured in September. Perhaps as the injury lingered for 12 weeks and I didn't have a lot to report on in the running front, and I didn't feel motivated to share all the joys of cross training (elliptical, cyber arc, pool and bike workouts just don't seem as fun to me). Now, however, I am back up and running and excited for the new year. It's been about 8 weeks since <br />
I started my walk/run program and I am now back up to running every day. Last week I started back to a full workout schedule. Every time I start back I realize how much I missed running, while simultaneously recognizing how much running fitness I have lost and that running is not easy!<br />
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I plan to take the next month to continue to build some fitness while continuing to focus on the little things, or the foundation if you will. I have been diligently rolling every day and performing my physio activation exercises before every run (thanks to Addaday Canada for taking me on as a rep, their tools are extremely helpful with pre run and post run recovery). I have also been getting massage and visiting my physio as frequently as needed. I have started back with strength training that involves more than just body weight exercises and am working at getting in at least one yoga class per week. I signed up for online yoga (@jasyoga) as it enables me to do quick yoga sessions when I can't get out to class. I am scheduling all these workouts as if they were a run to ensure I get them done, as in the past, these were always the first to go if I was busy, I am now giving them as much priority as a run.<br />
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I am also being proactive with my nutrition going forward. This piece of the puzzle is one I feel will make a big difference in my training. Generally I eat well and maintain a healthy diet, however I do have a sweet tooth. Moreover, during parts of my training blocks I often feel run down or tired, or get sick, or have difficulty with sleep. I have decided to partner with Inside Tracker after reading many other athletes positive experiences with this company to help me get on top of my nutrition, and hopefully get on top of these issues. A rep from Inside Tracker (www.insidetracker.com) will be drawing some blood from me next week and they will be analyzing it to determine where I am being successful with my nutrition and will pinpoint areas I can improve on. I look forward to seeing the results and implementing their suggestions in to my diet in hopes that this will keep me stronger and healthier going forward. As a masters runner I really feel that I need to be on top of all aspects of my health even more so than when I was younger. I feel that right now is a great time to get a base level of where I am at nutritionally as I am just building up workouts and milage and am not into peak training and racing season yet. I plan to repeat the tests throughout my training cycle to see how my nutrition tweaks make a difference with my training and racing. I do believe they will make a big difference.<br />
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As for my training and racing plans going forward, I plan to follow the guidance of my amazing coach Richard Lee who knows when to push me. There is a possibility I will be lining up at a half marathon in about 12 days. It is a local, yet very competitive event. If I decide to run it will be to test were I am at in my fitness and to get a hard training session in, as I am not race ready with only a couple of weeks of workouts under my belt. I love getting out to race and it is never easy to toe the line with a big question mark as to pace, but it's a great opportunity to get back out there, see a ton of my running friends and to push myself. After that I will be making some decisions as to what I want to focus on in the Spring for racing. I might try hitting the track at some point, getting really out of my comfort zone! I will also be planning some road races. I will definitely not be doing a marathon this spring as I want to give my body plenty of time to get used to running again before putting myself through a marathon training cycle.<br />
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Thank as always to my amazing sponsors Oiselle, Nuun Hydration, Zensah Compression, Forerunners Vancouver, New Balance Canada, Addaday Canada and RunGo app.<br />
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Thank to Inside Tracker for helping me get on top of my Nutrition.<br />
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Thanks to all my friends and family who support me through the highs and lows and to my coach Richard Lee for all his support.<br />
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Yes there have been some chilly days in Vancouver this training season :) Beautiful though!</div>
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Running in Poco with my training partner Kirsten Lee</div>
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First run back with the BCEP crew</div>
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warm, sunny family vacation days make for great recovery </div>
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showing off some of my new training shoes courtesy of Forerunners and New Balance</div>
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Enjoying being back out there</div>
<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com0tag:blogger.com,1999:blog-2422480478460082782.post-48212330457433630542016-09-28T09:15:00.000-07:002016-09-28T09:15:52.108-07:00That fine balance......It is funny how sometimes life repeats itself. A year ago I found myself in this same position. I was training for a fall marathon and as September rolled around I found myself injured. So what happened ? I was deep in my training for the TCSNYC marathon when I started to have a bit of IT band pain. It wasn't bad, it was definitely runnable and it wasn't consistent. We were away on a family holiday when it started. I was running some pretty hilly routes where we were staying and all on concrete. Normally I mix up the terrain I run on, incorporating flat runs on both trails and concrete as well as hilly runs on both as well. We were gone for a week and I noticed some tightness in my right leg on two of the runs. When I got back I went straight for physio and had some needles to help release my leg. The next day I woke up feeling a bit like I was getting sick so decided to be smart, listen to my body, and take a couple of days off to get back on track. Two days later I headed out for a run and my right leg had no power. I limped around and recognized this was becoming a serious issue.<br />
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The last three weeks have been a combination of cross training and treatment. A desperate attempt to maintain fitness so I can race. I have spent many hours in the pool, on the elliptical and spinning on the bike and yet my leg is still not well enough to run on. The emotional challenge of not knowing when or if I will be able to run NY started to take it's toll. Yesterday, I met with a sports med doctor. She believes I have a bad case of ITB. It came on suddenly and may require weeks to heal. I recognize that with NY only 6 weeks away I am not going to be ready. It is extremely disappointing to let go of this dream but it is the right thing to do. I was offered a cortisone shot to perhaps allow me to run again, but I wasn't going to NY to just run, I was going to compete, so I am going to take the time the injury needs to heal so that I can come back stronger. I have been here before and know it takes a lot of work to get back, but I am still excited about running and can't wait to get back out there.<br />
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A wise friend reminded me that this past year has been an extremely emotional one for me. Losing my mom, as well as some very challenging family times have left me emotionally spent. She reminded me that not only do I need to heal physically, but emotionally as well. Perhaps this time off will be the time I need to heal myself fully. I won't be escaping the emotions by pushing my body to it's limits, I will need to feel them, acknowledge them, experience them! I hope this will lead me to be a stronger person in all aspects of my life.<br />
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I am continuing to pursue this journey in the elite running world, and although I won't be in New York this year I will be cheering extremely loudly back in here in Vancouver.<br />
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Thanks as always to Oiselle, Forerunners, New Balance Canada, Zensah, Nuun and RunGo app for their support!<br />
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One of my runs on our holiday to the beautiful Okanagon</div>
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Views on my Okanagon run</div>
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Pool running is so much more fun with friends</div>
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Kits pool, my fave pool running spot</div>
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getting some treatments</div>
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com0tag:blogger.com,1999:blog-2422480478460082782.post-80067074352706113802016-07-20T17:31:00.000-07:002016-07-20T17:31:01.524-07:00Moving forward and Back at it!My last blog post mentioned the emotionally difficult times I was having in April. These emotional challenges increased in June with the loss of my mom. My mom had been unwell for a long time, 11 years in fact. She was diagnosed with Early Onset Alzheimers at the age of 58 and had a very fast downward spiral culminating in the loss of her ability to self-care, to eat, to communicate and to be mobile. She remained in this state for many years. I felt I had lost many parts of her over the years and that I had grieved these as they happened, however, I was unaware that despite my grieving over the years I would still feel so unprepared when she went. The waves of grief continue to come over me, although they do move further apart. <br />
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After my mom's death I did do one more race. This had been on my schedule as my final race for the season and I decided I would like to do it. It was the inaugural Toronto Waterfront 10k. I had been running some really good workouts leading up to my mom's passing so knew I was fit but in the couple of weeks after her death I had not had the energy or desire to do anything more than easy comfortable runs. I went in to the race wanting to run a hard effort and see what happened. It was a warm and humid day in Toronto so I decided to just run by feel. I went out at what felt like a fast but conservative pace and hit the 5k mark at 17:04. I was in about 5th place I think and mentally kind of gave in. The next 2 k were slow and my motivation wasn't there. At 7k I had renewed sense of competitiveness and decided to work to catch the woman in front of me. I pushed harder and was able to overtake her at about 9k. I finished the race in 4th, and was first master. My time of 35:08 wasn't my best but I was happy I was able to push through and finish.<br />
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Following the race was my season break. I took a week off where I just ran a couple of short easy runs then I took 2 weeks where I ran daily but all easy runs. Some people like to stop running completely on their break but I find mentally I need to get some running in. With how I was feeling emotionally as well, running was my outlet and meditation time, a much needed release. I am now ready to start training again so this week I have added some fartlek runs to get the legs turning over again.<br />
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I plan to start racing again in September, with my goal race being the New York Marathon on November 6th. I have been invited to race as part of the elite field and am so excited to line up with the elite/pro women in New York. I will be aiming to be fit and ready to run fast. My last marathon was just slightly over a year ago at the Pan Am Games so I am ready to embrace the training.<br />
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I am sure I will continue to navigate through the emotional challenges of life, but I am ready to focus on my running journey again.<br />
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I also want to send out a huge congrats to my friends and team mates in Canada and the US who secured their spots on the Olympic Team. What an incredible honour to represent. Also if you anyone is interested in #Rule 40 and what it means for athletes check out oiselle.com for a blog on it's impact or follow Lauren Fleshman or Sally Bergesen on Twitter. I feel incredibly fortunate to be part of a team that supports and advocates for not only it's own athletes but all athletes. http://www.oiselle.com/blog<br />
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Thanks as always to my amazing friends and family for their support during these challenges, to my sponsors Oiselle, Nuun, Forerunners, Zensah, New Balance Canada and RunGo App! And to my coach Richard Lee, I couldn't do it without you all. It really does take a community.<br />
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Enjoying some downtime on Savary Island</div>
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Heading out for an easy run on the island during my break</div>
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Doing some strides with the puppy to keep the legs moving </div>
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Throwback to my last marathon at the Pan Am Games</div>
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com1tag:blogger.com,1999:blog-2422480478460082782.post-46305426000085246822016-04-28T14:42:00.000-07:002016-04-28T14:42:29.006-07:00Emotional Stress and runningAnother long overdue blog post, but I think it's because I have been wondering how to approach this blog. It has been a blog in the making for a while but it is one of those hard ones to articulate as although it's my story to tell, it is personal and also involves others.<br />
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The last month or so has been quite possibly one of the more stressful months personally that I've had. This stress has led to very minimal sleep and a huge amount of emotional ups and downs. I am not going to get into the details but I am going to say that trying to train and race while in this state of exhaustion has been difficult.<br />
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It's funny as I read stories often of how people continue to thrive through adversity, and I like to think I am one of them, but this experience made me recognize that sometimes attempting to thrive or push through the stress isn't the best idea. In fact sometimes it may be better to be aware of the impact of the stress and to adjust expectations accordingly. The battle between being that outwardly strong woman while inside feeling lost is difficult.<br />
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I did try to push through some training sessions while feeling exhausted. The easy runs felt therapeutic, but the intensity sessions just felt draining, plus I didn't feel happy with the results of the sessions as I wasn't running well. It wasn't that all workouts were bad, it's just that they weren't as strong as I would have liked. However, looking back now, given how little sleep I was getting they were actually not bad.<br />
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The culmination of this month was at the Sun Run. This is one of my favourite races of the year. I have run 3 of my best 10kms here, with last year being the fastest at 33:52. I went into the race having not slept at all and feeling emotionally fragile. I got to the start line and already felt defeated. Many of my running peers asked how I was going to do and I just said I was hoping to finish strong. A few already were aware how I was feeling so I didn't explain to everyone.<br />
<br />
We lined up on the start line and my stomach dropped. It was strange starting my favourite race feeling so low. The first km went out fast and I knew it would be a tough day. I decided that I was going to finish but my goal would be to win the masters title and not worry about anything else. At 4km I was still in 2nd in the masters race and about 10th overall. We hit the short, steep climb up to the Burrard bridge and I decided to push a bit. Just before 5km I caught Maria Zambrano (1st master at that point) and Lisa Brooking and Lisa and I pushed ahead. I passed 5k at 17:12 which was 12 seconds slower than the previous year and I wasn't feeling good. I decided to just work with Lisa and see if we could get each other to the finish. It wasn't easy, it was a complete mental battle for me. The exhaustion made me want to quit numerous times but I kept pushing. I finished in 34:47, 1st master and 9th female.<br />
<br />
Yes I met my goal of first master, but no it didn't feel good. I smiled for some photos then sat down on the curb and just let myself feel. There were tears, not for the race, but for the emotional toll I had been experiencing. Allowing myself to be vulnerable and show my emotions allowed my friends to come and comfort me. It probably would have been smarter to have sat this one out and just let my mind and body rest. I was in no way really ready to push myself this way, but in some ways I'm glad it did as the physical exhaustion allowed me to let go emotionally.<br />
<br />
So what does this mean going forward? Well the last week has been a bit better. This is an emotional journey that will continue for a long time as this is not a stressor that will just disappear. I will say that I am getting some more sleep this week and that I am feeling stronger in workouts. In fact I had a couple of good ones this week! The amazing support of friends, family and my coach Richard Lee have really helped me work through this. I recognize that it's important to share when things aren't going well just as it's important to share when things are going right. There are lessons in both. My coach articulated it well by encouraging me to forget about times and to remember that feeling I love of running fast. I am taking that to heart.<br />
<br />
I am heading to Spokane Washington tomorrow for a quick trip to race the Bloomsday 12k this weekend and I plan on racing hard while enjoying the experience of a tough challenge. I am excited to connect with fellow Oiselle team mates Lyndy Davis and Trisha Drobeck as well as the amazing masters runner Marilyn Arsenault. I will embrace my love of running and be grateful for where I am, enjoying the journey.<br />
<br />
thanks again to my amazing family and friends for all their support, my other family Oiselle and my great sponsors Nuun, Zensah, RunGo, Forerunners and New Balance Canada<br />
<br />
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com0tag:blogger.com,1999:blog-2422480478460082782.post-34647781637298769482016-03-17T09:18:00.002-07:002016-03-19T10:36:47.791-07:00Back to the runners playground<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">We are now
well in to 2016 and I have neglected my blog. I’m not sure why but it is now
time to update. So far my running has taken a few steps forward then a step
backward. Just as things started to get back on track this year I developed the
flu requiring me to take a step back again. That said, if there is one thing I
have learned from my injury time off is that patience is crucial and that when
my body says it needs to rest for whatever reason I need to respect that. I am
not going to say that resting is an easy decision for me. My natural tendency
is to push through, however I am trying to be wiser and keep the long term results
of my decisions in mind.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">When I am
healthy and running, I recognize how fortunate I am, so I am practicing
gratitude. I am reminded that running for me is my playground (Lauren Fleshman
says this and it’s so true) So when I head to run (even on the pineapple express
stormy days in Vancouver) I try to remember how grateful I am to be running
again and to appreciate the experience. When I am feeling good and running
well I can’t get the smile off my face.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">When
January rolled in, I was back to running most days and was starting to sprinkle
a little speed in to my program under the guidance of my amazing coach Richard
Lee. This generally appeared in the form of fartlek runs and short tempos. Rich
and I decided in January it would be good for me to jump into a local 8k race
to see what kind of speed I had managed to maintain through cross training and
where I was at. This was scary to me, as I find it challenging to put myself on
the line having no idea where my fitness is at. At the same time, it was a
great reminder to me of how much I love to race, plus I got to see a ton of the
local community out there. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">The race
was the Icebreaker, and although there was no ice to be broken there were
60km/hour wind gusts to battle along with some cold rain. The course is an out
and back along the Steveston dyke, with about 2km of the first half on gravel.
My goal was to give a hard effort and just see where that took me. I was really
hoping to be under 30 minutes but wasn’t sure what my legs had in them, plus
the weather was going to make for a slow day. I set out at a pace that felt
hard but sustainable into the wind and rain and found myself in no-mans land
for a while. There was a group ahead of me but I just couldn’t seem to bridge
the gap. We got to the halfway clock and 15 min something popped up. Uh oh I
thought, breaking 30 might be a challenge. Then I made the turnaround and the
tailwind felt great. I decided to pick up the pace and push hard. I finished in
29:32 and was first female overall. A nice start back!!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">After the
race, coach Rich and I sat down to plan out the spring. We decided to make this
a fun spring targeting some races I normally wouldn’t run, then focusng the
latter part of the spring on speed and getting some fast times on the track. I
am really excited about this as last year I spent the majority marathon
training (which I loved) but I really would love to develop my speed again! Two
races which I am so excited to be heading to include the United Airlines New
York Half Marathon and the Bloomsday 12k. I will also be running some local
races as well. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">One of the
local races I decided to run this year was the First Half Half Marathon in
Vancouver. This took place on Valentines day this year. It is a competitive
race that is one of my favorites, as it is early in the season and a great way
to test fitness. I knew I wouldn’t be in top shape going in to this half and
that Krista Duchene, Dayna Pidhoresky and Erin Burrett would all be out there racing
hard in hopes of getting on Canada’s world half team, but I was really excited
to race and to see where I was at. The day before the race about 12 of us had
got together to watch the US Olympic Marathon trials so we were all feeling
inspired. Although we didn’t have to deal with the ridiculous heat the US
marathoners contended with, we contended with strong winds and cold rain,
making for a slow day for all out on the course. I set out at a comfortable pace
and decided to just take 5k splits and run on feel. I was fortunate to be
running in a group of guys and with my friend Anne Marie Madden and we took
turns leading. It was a great group and we stayed together until around half
way. I believe we split 10k in 36:52 so were rolling along nicely. <span style="mso-spacerun: yes;"> </span>Once the group split up I concentrated on maintaining
the pace I had run in the first half. I kept my eyes on the people ahead and
tried to reel them in. At one point the course turns onto a gravel section
around the lagoon and it was here I noticed I was starting to pull some of the
group back who had gone ahead and was gaining on some other runners. I was
feeling quite good and decided to pick it up. I was able to run the last 5k
strong and finished in 1:18:08 which was good enough for 5<sup>th</sup> overall
and 1<sup>st</sup> master. I was very happy with race as it proved my fitness
was coming back. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;"><span style="mso-spacerun: yes;"> </span>At the end of the race I felt really cold and
had a very hard time warming up. Setting out for a cool down with a group I
still was having a hard time warming up. The next morning, I felt ok so went
for a run, however later that afternoon I started to feel awful. What ensued
was the full blown flu. High fever, chills, body aches and nausea took me over
for quite a few days. I couldn’t eat and had no energy at all. I started to
improve after a week but still had barely any energy and developed a deep
cough. It was disappointing knowing I was just getting back to fitness to take
another week off but there was no chance of running. After a full week off I
still wasn’t feeling great but started on some easy runs for another week. By
the 3<sup>rd</sup> week I was still low energy but was able to start some
workouts again. The first few felt awful. I really didn’t know how I was going
to get back but again knew patience was the key. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Week 4,
finally starting to feel better and the end of the week meant another race. The
BC Champs were being held at the St.Patricks Day 5k . This race brings in a
stellar field of elites. Karen and Steve who organize this race, go above and
beyond to ensure it is an amazing experience for everyone. It is a rolling
course with a longish hill up to the finish. Again I just wanted to run a super
hard effort and again felt a bit like I was going in to the unknown after being
sick. I set out fast and figured I would just hold on as long as possible. I
realized at the mile I had gone out really fast in 5:10. I recognized I
probably wouldn’t hold that pace but just kept running hard. I finished 5<sup>th</sup>
overall and 1<sup>st</sup> master in 17:03 and was super happy with the effort.
My team mate Rachel Cliff won the event in a course record time of 16:05. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">So now I am
heading to New York to run the United Airlines Half Marathon. I am super
excited to see how it goes. I am finally feeling good again and I get to go to
New York! My family is coming too and we are making a fun trip out of it.
Looking forward to exploring the city.<span style="mso-spacerun: yes;"> </span>A
huge thank you to David Monti for hosting me as part of the elite field.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">I also want
to say a huge thank you to my sponsors/supporters. Oiselle is not just who I
run for they are my running family. Oiselle has stood by me whether injured or
not. My Oiselle team mates provide me with inspiration daily and the
relationships developed in person or via social media have been a source of
strength for me not only when I was healthy, but also when I was injured and
returning to running. As I said to Sally Bergenson, I am in the right place
with the right people and that feels so good. So grateful to all of Oiselle for
everything to do!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Also thank
you to Nuun who are supporting me in their elite team for another year. Their
product rocks and again they provide such a great network of support. I love
that their product is all natural. My fave flavors at the moment are watermelon
and citrus fruit. I also love a Nuun Boost before a race. I don’t drink coffee
so a caffeinated Nuun is a perfect substitute. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Zensah,
thank you for your continued support this year. Your ultra pro calf sleeves are
my faves and I sport them in just about every race I run! Loving all the colour
choices.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Forerunners
Vancouver in partnership with New Balance Canada, thank you for keeping my feet
happy. I love the 1080 fresh foam, the Zante and the Vazee Pace for easy and
long runs and I can’t get enough of the 1400s and 1600s for workouts. I
appreciate your support of me. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">RunGo is my
newest sponsor. Check out their app or peruse their website. This app is a
great way to explore new routes in your neighborhood or when away travelling.
They have tons of race routes on their app too so if you want to check out a
course you are running this is the place. RunGo uses voice direction via your
earbuds to guide you on your run. You don’t have to look down at your phone or
map instead this app takes you where you want to go handsfree.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;">Thank you
to my coach Richard Lee, who ensures he challenges me in my training program
and racing, and pushes me to be my best. He is a great coach and also a friend.
Thanks so my running friends. I love getting out for training runs with you all
and lining up beside you racing, but I also love just hanging out and
supporting each other. Grateful for you all. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;"><br /></span></div>
<div class="MsoNormal">
Last but by no means least, thanks to my family who have stood by me through all the training, the injuries and the racing. I couldn't to it without you.</div>
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Pic from the First Half Half Marathon photo cred: Rita Ivanuskus<br />
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<div class="MsoNormal">
<span lang="EN-CA" style="mso-ansi-language: EN-CA;"><o:p> St Patricks Day 5k finishing photo cred: Greg White</o:p></span></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
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runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com0tag:blogger.com,1999:blog-2422480478460082782.post-54951920576394582062015-11-29T10:51:00.002-08:002015-11-29T10:51:46.353-08:00Testing, cross training and patienceI am running again! It is not far or fast but it is running and I can feel my body starting to remember. It's the most amazing feeling but also so hard as I must be patient. Coming back is going to be a long road but one I can't wait to run!<br />
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It's been over 12 weeks now since my foot gave me the signal to stop running. Yup 12 weeks. Those weeks have been filled with appointments at my Physio, Chiro, Sports Med and Osteopath as well as many minutes of cross training in the pool and gym. They have also been filled with the emotional ups and downs of not running. Some days just seem harder when you can't get the endorphins flowing. That said though, in general I think I've managed the cross training pretty well and have kept the tougher emotional days in check. I have had some good cries but also some great highs along the way and I've made some great connections with other runners who are experiencing similar setbacks.<br />
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Over the last 12 weeks I've had the following diagnostic tests to determine what is going on: x-ray, bone scan, CT, MRI and diagnostic ultrasound. Yes they know me at the hospital imaging department now. So with all those appointments and tests what do I know? The X-ray was clear, however a follow up bone scan indicated a hot spot leading my injury to be treated as a stress reaction/fracture. I began using a bone stimulator (thanks Dylan Wykes for the loan) and avidly cross trained in the pool with lengthy pool run sessions and some swimming. Not my fave but I was lucky enough to have friends hop in and join me, making the pool much more tolerable mentally. I also started some bike spinning. A few weeks into cross training I didn't notice much improvement so a CT was ordered for more detail. This ruled out a stress fracture/reaction. Great news as my sports med cleared me to run. YES!!! I was so excited, that was until I took those first few steps and it hurt. It didn't seem much better than a few weeks earlier. I was supposed to do a 6min run but it hurt too much. I started to panic, called my sports med and explained my predicament. He suggested trying the run again a few days later but running 30 seconds with a 4 min 30 second walk. This felt a bit better than the continuous run but I knew that my foot wasn't ready for full running yet.<br />
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This led to the MRI, which indicated some thickening of the tendon under my second metatarsal and some mild bone edema. Again not a lot of info but helped explain why my foot was still sore. After that a diagnostic ultrasound was used to check for a neuroma. No neuroma but I do have some fluid in my second metatarsal joint as well as osteoarthritis in my big toe (likely due to a bunionyectomy many years ago). Interestingly enough after the testing which was completed over about 9 weeks my foot started to improve. I started using a toe separator, a metatarsal pad and having lots of massage, physio and ultrasound on the area. AND I was again given clearance to try running again.<br />
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In conversation with my coach we agreed we needed to take things slowly and see how much the foot could tolerate. This meant starting with sessions of a 1 min run followed by a 1 min walk. I did this using the toe separator and metatarsal pad in my shoes. I did this every other day for a few sessions, then progressed to 5x1min run/walk followed by a 3 minute continuous run followed by the walk/run again. A few weeks into this I have just started running 3 days in a row followed by a non-run day. My middle run between the walk sessions has grown to 35 minutes. It is huge progress for which I am really grateful. I am still cross training on top of these run sessions so the pool is still happening as is the bike, and I've been able to also add in the elliptical. I am also doing lots of rehab physio exercises as well as strength training in hopes of improving my running form and preventing further injuries going forward. It is amazingly time consuming rehabbing an injury but it is gratifying to be busy rather having too much time to think about the injury.<br />
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I believe that I will come back stronger as a runner as I continue to build back my milage. I know that I will be more disciplined with my core and strength exercises going forward. I also plan to be on top of my nutrition. It's the little things that can make a huge difference. I am so excited for when I can go for long continuous runs with my friends and team mates or I can push myself running intervals on the track or road. I visualize this, I know it will happen but I must practice patience now and listen to my body. It is so easy when things start to feel good again to jump back in full force but I know this will just affect me negatively in the long run.<br />
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I plan to enjoy this journey as I return to elite running form and I am so excited for what is to come. <br />
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I have to thank all my friends and family who have been very understanding and supportive of my injury. My amazing coach Richard Lee who always knows the right thing to say and the right guidance to give. Thanks to Dr. Jim Bovard, Marilou Lamy, Chris Napier, Dr. Donald Grant, JP Snip and Bobby Crudo who have been supporting me and treating my injury. What a team! Also thanks to the amazing Oiselle who embrace the sisterhood whether injured or healthy, Forerunners Vancouver who along with New Balance help to support these feet, Nuun for ensuring I drink enough and Zensah.runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com7tag:blogger.com,1999:blog-2422480478460082782.post-80898587096637015622015-10-13T14:40:00.000-07:002015-10-13T14:42:53.025-07:00Getting into the cross training grooveIt's been 3 weeks since I last ran and yes I miss it. Running is such a huge part of my daily life that it's removal has taken some time to adjust to. At times it feels like part of me is missing. The bone scan showed a hot spot on my second metatarsal head, although it didn't discern if there was an actual fracture, a hot spot still means to practice caution and let things heal. Fortunately, prior to getting the bone scan results, the decision had already been made to take a break so I was already in the "no running" mindset. <br />
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The first week without running felt surprisingly good both mentally and physically. I made sure I rested lots and actually felt no inclination to run or cross train. My body has worked hard for me this year and it was definitely letting me know it was needing a break. It is very rare that I don't have the desire to run so this made the start of my break much easier. I am always amazed how much "free" time I have when training is taken out of my routine. I replaced that time with baking (one of my favourite activities) and reading ( you must check out Elena Ferrante's Neapolitana series).<br />
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I also headed down to San Jose the weekend of the half marathon, as my ticket was not refundable. I was hoping to take some photos of fellow Oiselle team mate Shaluinn Fullove but she ended up not being able to run. I did head down and cheer though as I knew lots of people running. As much as I love competing, there is such a great feeling being on the sidelines cheering on the runners. I felt so lucky to see Meb break the American Masters Half Marathon record, and was inspired watching so many different people achieving their goals. It was also lovely to spend the weekend with my fave girls Tash & Dayna.<br />
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As week 2 of no running began, the running itch returned. This is when it became harder. I find the first thing to go is the positive mental attitude and I had to work hard at trying to not feel sorry for myself. Surrounding myself with great friends and having lots of family time really helped me. Plus thinking about the challenges many of my friends and team mates have had with injury and recovery, reminded me that being positive and focused is important, and that it is possible to come out the other side stronger and more determined. I'm not going to say I am always positive, I definitely have my days where I am low, but I am trying!<br />
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At the beginning of the 3rd week I was able to start cross training. What a relief mentally that was. Just knowing I was able to go and move and expend some energy made a lot of difference. I've primarily been pool running and swimming, as with no impact this is the best choice for me. I have also done some light spinning on the bike, however, I am trying to limit the bike until my foot is more stable. My friend Dayna has lent me a waterproof MP3 player which has made the pool running experience much better and Dayna has been amazing about joining me in the pool. Keeping the pool running social makes it much easier. Thanks also to Kendra for keeping me company.<br />
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As I begin week 4 the pool running is starting to become easier as is the swimming. I am focusing on my core workouts, which I am adapting to have no foot pressure (meaning no planks), and on my active isolated stretching and rolling. When I get the clearance from my sports med I also hope to add back in some strength training so when I start back running I am strong.<br />
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I know I still have a few cross training weeks ahead of me and than even when I start running again it will be a slow, gradual build up so I am going to try and embrace this stage of my journey. This running journey is definitely full of ups and downs but I do believe it is how you respond to the challenges that is important.<br />
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In other news I have a new running relationship. Forerunners Vancouver, has partnered with New Balance Canada to support me with New Balance shoes going forward. I am so excited about this partnership, as I have known Karen and Peter for many years and we have worked together on previous fundraising runs such as The Joshua Run. They are huge supporters of the running community and I am extremely grateful for their support of me going forward. New Balance makes some fantastic shoes. My favourite shoe this summer was the New Balance Zante. Perfect for long runs. I've also raced my three marathons this year in the NB1400. I am excited about when I'm back running again in my New Balance shoes.<br />
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Thanks again to all my sponsors, Oiselle, Forerunners, New Balance, Nuun and Zensah for standing by me through this journey!<br />
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Also a huge thank you to my family, friends, teammates and coach who have supported me through all the ups and downs.<br />
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Enjoying the sunshine in San Jose (the Rizzo bikini from Oiselle is amazing by the way )<br />
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Doing some Active Isolated Stretching<br />
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Part of my Fall Oiselle Shipment. This cheered me up as it arrived in week 2<br />
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The position I spend lots of time in to rest the foot<br />
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My new training venue! </div>
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Bike spinning, so sweaty even at an easy pace<br />
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core workout<br />
<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com2tag:blogger.com,1999:blog-2422480478460082782.post-2329048417953897182015-09-29T10:37:00.001-07:002015-09-29T10:43:23.420-07:00Time for a breakToday is a beautiful fall day and it felt like the perfect time to sit down and write about running. Normally on a day like today I would be out running but I'm not as I am on a running break. This break came a few weeks earlier than I had anticipated, however, I am trying to embrace the rest and let my body and mind recover from a huge year of training and competing. Originally my break was scheduled for after October 18th, when I was hoping to be competing at the Canadian Marathon Championships in Toronto at STWM. That goal has now been put to the side.<br />
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When I came back from Pan Ams in July, my coach Richard Lee and I sat down to determine my fall goals. Knowing I had already run 3 marathons, Houston, Eugene and Pan Ams we knew aiming for a 4th was a gamble, however, I had managed to stay healthy throughout the training, and with Pan Ams not having a marathon build training cycle prior, due to the short notice, I had really only completed two marathon training cycles. We recognized it was a gamble as to whether I would remain healthy building to Toronto and were cognizant that I may have to pull out if my body or mind led me to. Richard developed a training plan for me that included 2 lead up races, the Eastside 10k in Vancouver, followed by the San Jose half marathon in California.<br />
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With it being summer I also had a couple of trips planned. In August, I had the opportunity to go to Bird Camp. This is a camp put on by my sponsor Oiselle and was held in Leavenworth Washington at the beautiful Sleeping Lady Resort. Prior to camp I had only met my team mates via social media, so I was really excited to meet them in person. What an incredible experience. Oiselle is a company that truly practices what it preaches. Oiselle's love of running, along with their belief in pure sport, and their creation of communities and relationships made me even more proud to be a part of their team. I met some amazing women and had some incredible experiences that included running, hiking, eating, river floating, meditation, yoga and core work.<br />
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Following camp, I headed with my family to Naramata in the Okanagon. This is a usually one of my favourite trips as it is a beautiful lake getaway. The running involves lots of hills and it is typically hot but it is a great strength builder during a marathon build. Unfortunately, this year the forest fires from Washington were enclosing the area in a smoke filled haze. The air quality wasn't great and it made running not so much fun. It caused my asthma to flare up which made running more difficult but I was able to continue running.<br />
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Upon returning to Vancouver, my running workouts were going okay. I didn't feel as fresh as I had hoped to and I was experiencing a bit of a foot niggle with my left foot. It was strange as the bottom of my foot began to feel bruised. The pain wasn't anywhere specific and it tended to come and go and move around. I had a callous buildup on the ball of my foot, and some swelling on the top of my foot, but again this came and went and with treatment would often dissipate. I consulted with my sports med Dr Bovard and with my physio Marilou Lamy and we determined that I could continue to train as long as the pain didn't increase. </div>
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My first race, the Eastside 10k was on September 19th. It was a very wet rainy day making the roads a bit slick. I warmed up for the race with a group of running friends and did not feel fresh, although I often feel this way in the warm up. I also was aware of my foot as it was hurting a bit. I didn't feel the pain was greater than usual and believed I would be fine to race. I put on my flats, the gun went off and I started to run. I knew from the start something was off. My left side just wasn't turning over probably and I had limited power from my left foot. I wasn't able to turnover any faster and it was frustrating. I didn't feel any pain in my foot, however, I was aware I wasn't planting my foot properly. I finished the race pain free but nowhere near as fast as I knew I was capable of. Starting on my cool down my foot started to really hurt. I realized I was limping and this scared me.<br />
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Fortunately I had a pre-booked appointment with my sports med doc for the Tuesday following the race. When I saw him and explained what had happened he decided we needed to do some testing to see what was going on. He sent me for an X-ray and a bone scan. He also told me I needed to stop running as he suspected a stress reaction or fracture. The X-ray came back clear and the bone scan showed a hot spot. I am still waiting on final results from the bone scan as they had a CT component that should be able to pinpoint whether there is a fracture or not.<br />
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After meeting with Dr. Bovard, prior to the tests, I talked with Richard again and we decided it was time to call it a season. There is no point in trying to recoup quickly from this. We both know it is better for me to get healthy and strong again for the spring season. So where does that leave me now?I know I am not running until I am pain free. I will start cross training next week, but until then I am having two full weeks off to recover from the year. It has been quite a while since I had a long break and I am managing it quite well at the moment. I always find it hard when it is a beautiful running day and I wish I was out there doing what I love to do, but I know I need to be smart, patient and remain positive if I want to come back and compete.<br />
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I am also embracing running by cheering on my friends who still are running. So many of my amazing running friends will be competing in marathons over the next few weeks and I can't wait to see how all their hard work pays off. I will continue to enjoy the journey as I get healthy and strong.<br />
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A huge thank you again to my coach Richard Lee, whose guidance and support are exactly what I need. Also to my sponsor Oiselle, who not only make the most kick ass running gear, but who are an example of the power of a running community that speaks up for what it believes in. Thanks to Nuun who keep me hydrated by making such yummy flavours (especially watermelon and grape). Thanks to Sports Uber and Zensah Compression who make sure whenever my calves get tight or I am flying somewhere that I am compressed and supported. Also thanks to Fast and Female, for whom I am an ambassador. They work hard to help motivate girls to stay in sport. check them out!!<br />
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Enjoying the view after a hike at Bird Camp</div>
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A beautiful long run with Oiselle team mates<br />
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Some of the Oiselle crew post long run<br />
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With Leanna Keto, a fellow Canadian Oiselle team mate and Kristin Metcalfe the best team leader!</div>
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post long tempo run in the smoky Naramata haze<br />
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A Naramata sunset our last night, after the smoke cleared<br />
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The start of the Eastside 10k in Vancouver<br />
photo cred: Dave Burroughs<br />
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Racing the raindrops in the Eastside 10k<br />
photo cred : Dave Burroughs<br />
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com1tag:blogger.com,1999:blog-2422480478460082782.post-53504960319329049322015-07-28T13:45:00.000-07:002015-07-28T13:45:26.080-07:00The week that was Pan Ams #PanAmazingWow, where to begin. I have just returned home from one of the most incredible weeks and I am still relishing the experience. What a crazy ride life is and I am certainly enjoying it.<br />
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About 4 weeks ago, or 3 weeks before the Pan Am games marathon I received a call from Athletics Canada offering me a spot on the Pan Am marathon team. I had pretty much put aside my dream of competing for Canada at the Pan Am games after my Eugene marathon, so this call came as a complete surprise. It turned out that a spot had opened up after another athlete decided to compete in a different event. I immediately said YES! The next question from Athletics Canada inquired as to my fitness. Well I was fit but not necessarily marathon fit. Post Eugene I had taken a break and some down time in training so I had only been doing workouts for a couple of weeks and was still at relatively low milage. A call to my amazing coach Richard Lee was made and he said that YES we could be ready in 3 weeks and that instead of a taper we would build to the marathon. Now that the decision was made the work began.<br />
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Three weeks to a marathon is not ideal but I was determined to get there and to be able to compete. Instead of a typical taper my 3 weeks pre marathon consisted of long progression runs, long interval workouts and an increase in milage. My body seemed to remember and I was running quite well. I was also getting extremely nervous. I had thoughts that I was out of my league, that I wouldn't represent Canada well, that I wasn't ready. My coach, friends and family all reminded me that the training I had completed earlier this year when training for Houston and Eugene would still be in my legs and that I was just as capable as anyone else out there. A week out from Pan Ams I did a 20 mile progression run and the legs felt great.<br />
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Just over a week out from Pan Ams I started to have some GI issues while training. I'm not sure whether it was the heat and humidity, nerves, or a virus, or possibly a combo of all the above but my confidence was a bit shaken. I am extremely thankful to Dr. Jim Bovard and Dr. Trent Stellingwerff who worked with me to minimize the issues I was having.<br />
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I arrived in Toronto the Tuesday before the race. I wasn't able to access the athlete village until the Thursday prior to the Saturday race, but had decided to fly in a bit earlier to get time adjusted and climate adjusted. The weather in Toronto for the marathon was anticipated to be hot and humid. Thursday I moved in to the Pan Am village. The village is amazing. Each country has it's own building or block in a building and then we all share the cafeteria, and gym areas. I was in a room for 6. My roommates were great and love chocolate as much as me, always a bonus! We had access to IST support and I was able to get a flush out massage from the incredible Danielle and a physio tune up with Ron O'Hare and I felt great.<br />
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The Friday prior to the race involved a tech meeting, course briefing and outfitting for Team Canada gear and race kit gear. It also involved me eating lots of rice, yams and some chicken. It is tough to be in a food court filled with so many options and have to stick to plain food, but it was necessary with my upcoming race. My first view of the course was on an elevation chart and it didn't look easy. The course consisted of a 2.195k loop to start then a 10k loop we were to complete 4 times. The loop headed along Lakeshore Drive then headed into High Park where we climbed a steep long hill. It is a 9% grade at parts. There was also a hill on our return up Lakeshore which luckily wasn't as steep or long but was still noticeable. Rachel Hannah (my team mate also running the marathon ) and I realized that this was going to be a tough course with 8 climbs and 4 of them being long and steep. To add to the difficulty the forecast for the marathon was for the hottest day so far this year in Toronto with an extremely high humidex. I was told that when we started running the humidity was over 90% and the temperature over 20 degrees and that while we were running the temperature was over 30 degrees celcius.<br />
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The morning of the race I woke up at 3:30 am to go have breakfast. My awesome room mates had left a fun note on the door to get me going :) (thx Jess & Sasha) Rachel and I both opted for oatmeal that we had brought with us. It was already hot at that time in the morning so we knew it was going to be rough. We took a bus to the start with the other athletes and our Team Canada support team just after 5am. I did a short warm up with drills and strides. Thankfully Team Canada was prepared and after running my warm up I was given an ice vest to wear while doing my drills and strides. The ice vest keeps your body core temperature down so that when you start the race you are not already overheated. It wasn't long after that they called us to the start. It was funny I had been quite nervous leading into the race but once we were corralled to be introduced and led to the start line, a feeling of calm came over me and I just became excited to run. When both Rachel and I were introduced the crowd went crazy and it was such an amazing experience. My dad, husband and kids were in the stands and I was able to see them before I started running. My coach Rich was also out on the course on his bike, so I was well supported.<br />
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The gun went off and we started the first 2k loop which went out and back in front of the stands. It was hot and I reminded myself to be conservative as I wanted to finish strong. My goal going into the race was to finish strong and to hopefully place in the top 10. There were 17 women listed on the start list and one didn't show so it was a 16 woman race. I hung on the back of the pack with another woman from Paraguay and Sarah Cummings of the USA. Sarah had a similar lead up to me and hadn't had a lot of notice coming into the race. After about 5k the race started to pick up with an increase in pace. I elected to remain at the pace I was at, knowing it would be smarter for me in the long run. It was hard to watch the pack move ahead but I had to trust that given the course and conditions people would come back to me. Both my coach and Trent had told me prior to the race that this would be a race of attrition, and it was.<br />
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Around 7k we hit the High Park climb for the first time and it was steep and long. It was also an incredible part of the course, as all the way up and down the hill were Canadians cheering on the runners. They had written chalk messages to Rachel and I on the road up the hill and they were cheering so loudly for us. It was surreal and amazing and their support meant everything as I was able to focus on them and it kept me smiling even when the going got tough. The crowd support was beyond anything I have experienced before and I truly appreciated it.<br />
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The first two loops I felt pretty good and focused on staying relaxed and in control of my pace. I was taking bottles of Eload every 5k and was also pouring water on my head whenever possible to keep cooler. Team Canada was manning our aid station and Trent would update me on my splits and how others were doing in the race. At 20k I took a gel (my plan was to take one at 20 and 30k). The gel did not sit well in my stomach and I spent the next 5k cramping. I hit the bottom of the hill climb again at 25k and recognized a pit stop was in order. Not what I had wanted to happen but thankfully there were lots of bathrooms. After the stop I felt much better, although I lost a couple of minutes I was able to get back on pace after. Trent had also let me know that competitors were dropping out due to the course and heat and that I was getting close to top 10.<br />
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The last loop was a mental battle. It was so hot and to climb that hill again was daunting but I was determined. I could see a woman ahead of me and she looked like she was slowing. I passed her just before the climb. About 2k from the finish I could see another woman ahead who was also slowing. This was a great motivator for me and I pushed as much as I could. I passed her about 500m from the finish. Running down the final stretch with my family cheering me on in the stands was incredible and a moment I will cherish. I finished in 9th and was so happy. Rachel Hannah finished in an amazing 4th place. Tough as nails!<br />
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Running the marathon for Team Canada on home soil was definitely a highlight in my life. I am beyond grateful for the opportunity and so proud that I was able to run a decent race on limited preparation.<br />
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The night after the marathon I was able to celebrate with my family. Then for the rest of the week I was able to enjoy cheering on my friends and team mates at the track. I saw some unbelievable races live at the track with some outstanding Canadian performances. I watched friends get medals, some while they were running with one shoe only half on (Sasha). I also got to experience Canada House and the village and a fantastic dance party on the last night.<br />
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I made lots of new friends and got to spend tons of time with some of my best friends. It truly was a #PanAmazing week. I am still enjoying this amazing journey<br />
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THANKYOUS<br />
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I want to thank my coach Richard Lee, who prepared me so well for this race in a limited time frame.<br />
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My family who flew out to watch and support me and who stood by me when I had to miss our family vacation the week before Pan Ams.<br />
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My friends who sent me so many words of encouragement, who showed up to cheer me on and who support me in so many ways.<br />
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Athletics Canada for believing I could do this and for supporting me on the team. Also for handing out bottles, providing us with treatment pre-post race, for the ice vests and for the support.<br />
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The running groups and people who showed up and cheered us on during a really hot day and who made the experience one I will never forget. You guys seriously kept me going!!<br />
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Alan Brooks and the CRS Staff who manned the course, who have supported me on my journey to Pan Ams and who were there at the finish. These guys love running!!<br />
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The amazing volunteers! Thank you for cheering for helping us athletes and for making this such an incredible experience.<br />
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My incredible sponsor OISELLE. The Oiselle manifesto is how I choose to live my life and their love of sport is admirable. They have taught me to challenge myself and recognize that although situations are scary it is better to give it my best shot than to run away.<br />
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photo cred; Cathy Vandergeest</div>
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at the entrance to High Park, my name in chalk and an amazing cheer crew from Pace & Mind running club</div>
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An amazing crew of talented, fun and strong women before the closing ceremonies</div>
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The BC Endurance Project crew on the last night of Pan Ams</div>
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photo cred. Cathy Vandergeest</div>
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being cheered on the hill, amazing crowd support</div>
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Worlds biggest smore made by the Pan Am cafeteria chefs. It was delicious :) </div>
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Enjoying life in the village</div>
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Our last run at Pan Ams </div>
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On our way to the closing ceremonies on the bus. </div>
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com3tag:blogger.com,1999:blog-2422480478460082782.post-2674705661755329012015-05-12T11:40:00.000-07:002015-05-12T11:40:37.962-07:00Celebrating the unexpected in EugeneIt's been 2 days since the Eugene Marathon and I am still overwhelmed by the whole experience. What a weekend it was. Whenever I attend a running event I am blown away by the running community and this event was no different. In fact Eugene reinforced what an awesome group runners are.<br />
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I headed down to Eugene on my own for this marathon, as the kids schedules made it difficult to bring the whole family, yet through the weekend I never felt alone. I was fortunate to meet an amazing group of runners from Phoenix, the Sonoron Distance Project. This group of women had come down to Eugene to get the US trials B standard. They had their coach, partners and a pacer with them. They embraced me into their group immediately and I had an absolute blast getting to know them and celebrating with pizza and Voodoo donuts the evening after the race. Thanks to all of them for being so generous and kind. The race didn't go the way they had hoped but they will get it next time!<br />
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Going in to the Eugene Marathon my A goal was to be as close to 2:35 as possible. My training leading into the event had me confident that this was a realistic goal for me. My long tempo runs on hilly loops had been strong and I had completed two 22 milers in a week with marathon pace efforts built in, that had gone really well. Three weeks prior to Eugene I had run the Vancouver Sun Run 10k and off marathon training had run a PB of 33:52 to place 6th overall, 3rd Canadian and 1st master.<br />
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A few days after the Sun Run I had a bit of a strain come up in my Obdurator (google it if you're not sure what this means). This was causing some discomfort when I was running. Luckily my amazing support team of Chris Napier (physio), Dr. Jim Bovard (sports med), Marilou Lamy (Physio) and Bobby Crudo (RMT) fixed me up very quickly and I didn't really miss much training. As that started to heal I came down with a virus the week before the event. Not the best lead in, but I kept focusing on the positive and by the time I was down in Eugene I was feeling a lot better.<br />
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Race day was a beautiful running morning. It was around 12 degrees at the start and a bit overcast. My plan was to go out at 5:55/mile. The half and full marathon start together in Eugene, and I found myself running beside Eva Vail who was running the half. This was great as she was running the same splits as me and we worked really well together. The half marathon splits from the full at 9 miles and from that point on I was pretty much alone. At this point in the race the course moves on to the river path for a while before heading in to the Springfield neighbourhood, then returns for the last 10 miles to the river path. The River Path is beautiful although a bit more windy and with more small elevation changes than I had anticipated. It was also hard to see too far ahead and know where others were on the course. I was told by a spectator that I was in second place.<br />
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As I exited the river path in to Springfield I could just make out Erin who was running in first place with her pacer. As I ran I realized I was gaining ground on her and that she was struggling. It is never fun to see someone struggling in the marathon, especially that early on, so when I caught her I gave her some words of encouragement and kept moving on. Remarkably, although she was struggling early on, she was able to still pull herself to a 3rd place finish, that is toughness!<br />
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Erin's pacer moved up with me for a couple of miles then dropped, but it was nice to have someone to run with. At this point I entered back to the River Trail past Pre's trail and kept focused on the race. It was a little intimidating being in first place and not knowing where anyone else was. I just wanted to keep moving forward. I passed the half point in 1:18:45 and realized it was going to be tough to get under standard unless I kept pushing the pace. I tired to just focus on moving and hoping the time would come. When I got to 20 miles and saw my split 2:01:43 I think I realized it was going to be tough to get my A goal and standard as I was definitely starting to struggle. This is where the run became really a test of mental strength and perseverance. Knowing the goal I had worked so hard for was falling out of reach was disappointing but I was in first place in the marathon and this kept me going. I kept visualizing breaking the tape and thinking how great that would feel.<br />
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The end of the marathon finishes on the track at the historic Hayward Field. As I turned the corner and hit the track my legs picked up and I tried to sprint to the finish. The feeling entering the stadium is unreal. It still feels surreal to me now. Hearing the crowd cheering, running down the straightaway and breaking the tape are moments that I will never forget. I am beyond grateful for this experience. Although I didn't hit my A goal time wise, I achieved something so memorable instead. The love and support I have experienced from everyone has been incredible.<br />
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This is only the beginning. I intend to continue to learn from these experiences and improve some more. I am not finished with the marathon yet:)<br />
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I must thank some of the amazing people who have helped me get here<br />
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My family, whose support and understanding of my love for running enables me to pursue this incredible journey.<br />
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My Coach, Richard Lee, whose belief and confidence in me has taken me to places I only dreamed about, and who somehow always knows the right thing to say in those moments post race!<br />
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My wolf pack - I love you girls! Natasha and Dayna who are my running inspirations and who support me unconditionally in this running adventure and who are killing it in their running!<br />
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Ian Dobson - elite coordinator at the Eugene Marathon who made sure things ran so smoothly and seamlessly that as athletes we had nothing to worry about except for running.<br />
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My friends who have sent me so many amazing messages of congratulations and support. It means so much!<br />
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The amazing team at Oiselle who believe in me and my abilities! You guys rock!<br />
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Dave at Distance Runwear who has supported me in this journey<br />
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Zensah Compression and Sports Uber who have kept me fueled and compressed!<br />
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Bobby Crudo, Chris Napier, Marilou Lamy, Dr. Jim Bovard - thx for keeping me moving forward :)<br />
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What a weekend and one I will not forget. I am enjoying every minute of this incredible journey.<br />
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The river path and Pre's Trail maps. We ran pretty much all of the river path during the marathon</div>
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Kerry Camberg from the Sonoron Distance Project and I pre-race</div>
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The finish line at Hayward Field before the race</div>
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Top 3 women in the marathon (myself, Emily Harrison and Erin Nehus Vergera)</div>
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My sprint to the finish on Hayward field </div>
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photo cred: Kerry Camberg</div>
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With my finishers medal after the win</div>
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photo cred: Laurel Mathieson<a href="http://runningmagazine.ca/catherine-watkins-wins-eugene-marathon-celebrates-ultimate-mothers-day/"> </a></div>
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Media from the event</div>
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<a href="http://registerguard.com/rg/sports/33075910-81/on-a-whim-leon-wins-again.html.csp">Article from the Register Guard, Eugene's paper</a></div>
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<a href="http://runningmagazine.ca/catherine-watkins-qa-on-eugene-marathon-win/">Q&A with Canadian Running after the marathon</a></div>
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com0tag:blogger.com,1999:blog-2422480478460082782.post-66571861375679788852015-03-24T15:13:00.001-07:002015-03-24T15:13:10.281-07:00The Return to RacingThis past weekend was my first foray back in the racing circuit since the marathon. I had hoped to start racing the week prior, however, a nasty virus decided to circulate through the family and I got it a couple of days before the race (why do the mom's always get it last?) I had to make the decision whether to race or not. This was a harder decision than it should have been for me. I don't like to miss out on races, and the St. Patricks Day 5k is one of my favourite on the circuit, however, the marathon is my goal for the Spring and that is where my focus is. So I missed the race took a couple of easy days and jumped back in to training. Definitely the right decision. Unfortunately, the virus is lingering and I am still coughing almost 2 weeks later. I have been able to train though, and was able to run my first race back this past weekend.<br />
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The Modo 8k is a Canada Running Series (CRS) event and is their opening event in the series. CRS puts together strong elite fields and a fun event. Last year running this race I had already run a few races leading in to it and was focusing on speed workouts on the track. This year with my training focusing on the marathon I knew this would be a very different experience, as I would lack the speed training. When focusing on the marathon, often speed is sacrificed for longer workouts, as maintaining marathon pace for a long time is key, not running a series of fast 400s on the track. Also I would not be tapering at all for this race, instead I would be running 3 big workouts the week prior. The Sunday before I had a 20 mile run with 10k at marathon pace, followed by 5x2k/2'' the following Tuesday and a 25k run with 15k of alternating km paces. I am really loving all these longer workouts. Seriously :)<br />
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The plan going into this race was really just to go out hard and try and hold a fast pace as long as I could. The race went out fast with Lanni Marchant, Rachel Cliff and Dayna Pidhoresky leading and me trying to hold on. I was already a few seconds back at 1km which I went through in 3:14 (it's a fast start with some downhill). I just tried to focus on moving my legs. It was interesting as I felt like I was running hard but my legs didn't feel like they wanted to turnover. Also with the fast pace my breathing was not sounding great. I didn't panic though and just kept moving forward. I was in no mans land for most of the race until around 6.5 k where I caught a couple of the guys and one of them went with me. The last km of the race is uphill and I really felt this. My coach was mid way up the hill and yelled "only 90 more seconds", I think it was longer than that but it helped to know I was close. I crossed the finish line in 28:00 flat, 4th overall and 1st master.<br />
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Crossing the line, my initial response was disappointment. In 2014 I had really had a great year and had set PBs at every distance, so to start the 2015 season without a PB felt strange. Upon reflection though I recognized that this was actually a pretty strong start given my training that week and lack of speed training and taper. To not be far off last years time, where I focused on the shorter races was really encouraging. As the day went on I became really happy with the result. I think this is great start to the season and I can't wait for the marathon. I am excited to hopefully PB at the marathon distance and it will definitely be worth the sacrifice of the shorter races maybe not being as fast as last year.<br />
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A huge congrats to Lanni, Rachel and Dayna who finished in that order in strong form! And thank you to Dayna who accompanied me on part of my long run following the race. Also thanks to Natasha Wodak who always gives the best cheers and presented us with our awards!<br />
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I am excited for what the season ahead brings and loving being back in the racing community. Loving this journey....<br />
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Thanks to Rita Ivanuskus for always taking great race photos. I think I was in a lot of pain at this point. </div>
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At the awards ceremony with Natasha, Dayna and Rachel (apparently I missed the memo to wear pink)</div>
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Photo cred Natasha Wodak. Me in my race kit on a gorgeous morning in Vancouver</div>
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Beautiful Spring Blossoms in Vancouver</div>
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A poster I did for CRS and Oiselle</div>
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Some new Oiselle goodies</div>
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My race kit, loving the Asics Hyperspeeds for the short races</div>
<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com2tag:blogger.com,1999:blog-2422480478460082782.post-57385347085266898822015-03-07T17:27:00.001-08:002015-03-07T17:27:10.745-08:00Post Marathon now what? So the marathon is over and it's time to regroup so now what? Upon returning from Houston I was feeling pretty mixed about things. It's always hard when you have set goals and they haven't quite gone to plan. That said I was looking at the positives of the race and recognizing my accomplishment.<br />
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I sat down with coach Rich to discuss the Spring and we decided that I'm not finished with the marathon yet. Building in some recovery from Houston then building back to a Spring marathon became the plan. So yes, I am embarking on another marathon journey and excited to see where this one takes me. Hopefully a Pan Am standard, sub 2:40, which I know I am capable of. Even if I make the standard I know it is unlikely I will make the team given the depth of fast women in the marathon in Canada at the moment, however, for me it's important to know I can achieve the standard and be considered for the team.<br />
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I also needed to check in with the family to make sure they were OK with me embarking on this journey again. It's not just the time required for training, but the time to recover which includes rolling and massage, strength training, nutrition and just being tired! The family was awesome and jumped on board. Unfortunately the flu hit a couple of members of our household just as my mileage and training ramped up so I ended up pretty tired, even though so far I've been spared the flu.<br />
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So after 3 weeks of easy lower mileage I began to build back up and add some fartleks into my runs. Six weeks later I am back to full mileage in the marathon build. It's fun being out there doing long workouts again, plus it's been much easier with the absolutely amazing weather we have been having. Going for long tempos, long interval and track sessions when the sun is shining is so much easier than the rain.<br />
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My typical week at the moment hovers around 140km and includes a long run, which typically has a workout built in to it, as well as two more sessions including a track/trail interval session or a long tempo or long interval session workout. I find any more than 3 big workouts a week too much for me and I seem to adjust pretty well to this schedule. Most of my track work is long sessions as well, so not any quick speed workout which is what I am used to doing at this time of year. I am definitely tired moving back to full training but excited to see where it takes me.<br />
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Next weekend will be my first race of the season, The St Patricks Day 5k in Stanley Park. I love this race, as the organizers Steve and Karen put on a great event for all, and the prizes and post race party are always fun! I have no idea how it will go, as I haven't been doing any short speed work, so basically I am just hoping to make my legs go fast. I will have a workout right after as well.<br />
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<a href="http://www.stpatricks5k.com/">http://www.stpatricks5k.com</a><br />
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The following weekend I will be racing the Modo 8k. This is a Canada Running Series event and again the organization is superb. Hopefully the 5k will get my legs into gear for this race. I love supporting the Canada Running Series as they go above and beyond in supporting us as athletes. Leading into this race my sponsor Oiselle will be teaming up with the Canada Running Series for a fun giveaway.<br />
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http://www.canadarunningseries.com/spring8k/<br />
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Basically both races will be an opportunity to get the legs moving but will be more of training runs. I am excited to get back out there with everyone. I feel so fortunate to have such an amazing running community.<br />
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I also wanted to mention that Asics Canada has been extremely generous in working with Distance Runwear, and has provided me with a fantastic pair of shoes for training.<br />
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Also for a great article on my coach Richard Lee and the BC Endurance Project that I train with, check out the current issue of Canadian Running.<br />
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I look forward to the events ahead and I am constantly remembering to enjoy the journey on the way!<br />
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My new shoes from Asics Canada and Distance Runwear </div>
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Just before a 10 mile tempo in the park with Natasha Wodak, Dylan Wykes and Rob Watson</div>
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Cooling down post km repeats with Natasha Wodak and Dayna Pidhoresky</div>
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Vancouver </div>
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com0tag:blogger.com,1999:blog-2422480478460082782.post-39833014286498363672015-01-24T18:42:00.000-08:002015-01-24T18:42:11.158-08:00The 2015 Houston Marathon, Enjoy the journey as the outcome isn't always as planned....Back in October, my coach and I decided to embark on the marathon journey. I was feeling fit, had run some good half marathons and the standard for the Pan Am games of 2:40 had been released. Although a much faster time would likely be needed to be selected to the team, it seemed like a good goal to aim for.<br />
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I will admit I was scared at first. My experience with marathons hasn't been the best. 10 years ago I ran a couple for fun at an easy pace and that was great. But my attempt at running at a competitive level in Chicago several years ago didn't go well. I got the flu right before the race and was unable to finish the race, despite having a fantastic marathon build up in training.<br />
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Also, I had to consider the impact of marathon training on my family. Lots more time in training and with recovery. The family was supportive and excited for me so that helped.<br />
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I set out training with the goal of enjoying the journey! Given my past with marathons I recognized that despite best laid plans, the marathon was a race where anything could happen. My training went really well. I only had one set back, a cold, which couldn't have come at a better time as it was my down week, so didn't impact training too much. I loved heading out on my long runs and long tempos. I am lucky enough to be surrounded by a crew of amazing women who came out and supported me on my runs when they could, or constantly reminded me of how fast and fit I was getting. The training also made me tough. Long tempos in pouring rain and wind on hilly loops showed me I was ready for the race.<br />
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I arrived in Houston the Thursday before the race. The elite crew in Houston is unbelievable. They really want to ensure you as an athlete have a great race. Meals and snacks were provided and they were there for any questions you may have. They even provided me with bottles to fill for race day and decorating equipment so I could easily identify my bottle on course.<br />
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The weather for the race was optimal with temps between 10 and 15 degrees celcius. As elite runners we were required to be on a bus at 5am to head to the start line. Access to the start was only available by bus. This meant a 4:15am wake up to give time to get organized, eat and get to the bus. Houston is 2 hours ahead of Vancouver meaning my body felt like it was the middle of the night. I wasn't too worried about this as the adrenaline before the race usually means I am full of energy at the start. I did my usual pre race routine, although shortened due to the long race ahead and lined up at the start line.<br />
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The gun went off and I settled into a rhythm and remembered Patience, a word that had been told to me by just about every experienced marathoner I had talked to, and my coach before the race. The pace felt good but my stomach didn't. I won't get into details but I experienced stomach cramping and GI distress. Unfortunately this caused some unplanned stops along the way. This is where I had to dig deep. When you have to stop in a major race that you are aiming for a time goal in, you have to be flexible and change your goals as you go. As I watched time slip away I started to become disappointed and had thoughts of dropping out. I had to talk myself into continuing. That's when all those miles of training helped. I recognized that a DNF would feel so much worse than not achieving my time. I had not done all that work to not finish. I started just focusing on the moment I was in and putting one foot in front of the other, mile after mile. The crowd support really helped and although I was not running as fast as I hoped, I was running.<br />
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When I crossed the finish line in 2:44:59 I was so proud that I had finished as it was probably the most uncomfortable run I had ever done. I was also so happy that Alan Brookes of the Canada Running Series, was there to meet me. Having a friendly face there to help me was so needed. I was really disappointed with my time but having finished lets me know that I am capable of so much more. I am already thinking about my next marathon and redemption!<br />
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When I decide on my next marathon, I will once again remember to enjoy the journey, hopefully the outcome will be much faster, but if it's not I will remember how much fun I had on the way:)<br />
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Crossing the finish line Photo cred: Alan Brookes</h4>
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Meeting Meb! We sat beside each other at dinner. Nicest guy ever:) Winner of the 2014 Boston Marathon</h4>
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Race numbers - one for the front and one for the back</h4>
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<br />runmommasterhttp://www.blogger.com/profile/14861791193863777650noreply@blogger.com1