Back to the runners playground

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.

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.

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.

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!!

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.

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.  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^th overall and 1^st master. I was very happy with race as it proved my fitness was coming back.

 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^rd 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.

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^th overall and 1^st 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.

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.  A huge thank you to David Monti for hosting me as part of the elite field.

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!

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.

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.

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.

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.

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.

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.

Pic from the First Half Half Marathon photo cred: Rita Ivanuskus

 St Patricks Day 5k finishing photo cred: Greg White

The Return to Racing

This 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.

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 :)

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.

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.


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!


I am excited for what the season ahead brings and loving being back in the racing community. Loving this journey....

Thanks to Rita Ivanuskus for always taking great race photos. I think I was in a lot of pain at this point. 

At the awards ceremony with Natasha, Dayna and Rachel (apparently I missed the memo to wear pink)

Photo cred Natasha Wodak. Me in my race kit on a gorgeous morning in Vancouver

Beautiful Spring Blossoms in Vancouver

A poster I did for CRS and Oiselle

Some new Oiselle goodies

My race kit, loving the Asics Hyperspeeds for the short races

Post 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.

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.

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.

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.

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.

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.

http://www.stpatricks5k.com

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.

http://www.canadarunningseries.com/spring8k/

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.


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.

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.

I look forward to the events ahead and I am constantly remembering to enjoy the journey on the way!

My new shoes from Asics Canada and Distance Runwear 

Just before a 10 mile tempo in the park with Natasha Wodak, Dylan Wykes and Rob Watson

 

Cooling down post km repeats with Natasha Wodak and Dayna Pidhoresky

Vancouver