Taper Truths

Well folks I am less than a week away now from HMRoad2Hope and wanted to fill you in on what's been going on with me during this 'Taper' time.

This is the hardest week of taper for me because after completing Tuesday's 4 miles easy, I only have 2 training runs left. I am used to running on average 6 days a week, and this week I have 4 runs with very low mileage...UNTIL Sunday. As hard as it is not go out quick during these runs I know I have to take it easy and rest my body. The cost of going too hard during the taper can interfere with your race plan/goal. It can also cause you to hit a wall (not something I ever want to experience again). It's all about placing trust in your training to this point knowing that it is designed to get me across the finish line at goal pace. Other runners and people I know get nervous about the drop in mileage because they may have had a poor last LSD run and want the confidence of getting one more under their belt. They push hard during the taper, adding mileage to compensate, and the body does not have enough time to adequately recover prior to race day.

So what do I do with all this free time? Thankfully it's close to Halloween and I have a 4 month old on my hands to keep me occupied. I've turned my extra time into QT (quality time) with my family. Here are some of the fun things we've done in the last week in pictures:

• Ladies afternoon tea with my dear friend Katie and her daughter Georgia

• Bath time is THE BEST! 

• Game nights with 'Bananagrams' and 'Taboo'

• Pumpkin carving

• Fall family trail walks

• Fall family photoshoot (Kevin snapped this one between our photographer Carly's shots)

• Swim lessons with Iyla
  
  

• Watched a scary movie ( I hate scary movies, most wouldn't even consider it scary but I do!)
• 4 month doctor appointment for Iyla
• Watched Ryerson Rams in their final playoff game win in overtime to make it to the Final4

Now I also use this free time to increase my mental preparation for the race. Here are some things that I do:

• Course map review...Once I looked up the map online I used google street view and walked myself through the course to have a mental visualization of what each street actually looks like
• Evening Visualization...For the past few months I have spent every night before bed visualizing myself running the course route and feeling good as I pass each mile/km marker
• Running Visualization...Every training run I do I practice the following scenario at every 2 miles: saying "water" out loud and reaching for an imaginary cup, pouring some water out, folding it at it's corner and drinking from it before tossing it. I look absolutely crazy to any onlookers ha, fortunately only one person has caught me in the act and just stared. During my training I also picture being on the course, so if I'm wrapping up my run I picture finishing up my race and how I will feel etc. 
• Setting a reward/rewards...One of my rewards post race will be hitting up a great food joint with friends to celebrate. Another reward will be signing up for another race (I have 3 in line, but it's going to be 'Around The Bay'). The other races aren't a priority at this point. Around The Bay sells out every year and the price goes up on the 3rd of November, so it looks like I will be signing up after my race.
• My wins map...See the picture below for more detail! It's a map of the route with each celebration marked on it. That includes: Every time I get to have water, my gels, I complete 10 miles, I make it to the downhill section, I make it to the waterfront, Kevin joins me for my final 10k and I cross that finish line WOO! 

Ottawa Bound

This past weekend Iyla and I dropped off Kaiser dog at a friends to make a road trip to Ottawa. We went to go watch my husband coach his women's soccer team, Ryerson  in their final regular-season games.

Ottawa is a city I'm not very familiar with, having only traveled there once for figure skating many years ago. I've always heard that it's a must city to run in because of all it's trails. I figured I l'd catch some soccer games and do my second last LSD run before the marathon there.

Iyla was a good sport on the way there, continuously chatting away between her many beauty sleep naps. Once at the hotel I set up her play yard and ordered some pasta dinner for delivery (sticking to my Saturday night pasta ritual). On that Saturday night we watched the game from the hotel, actually I watched and iyla went to bed. I used this quiet time to figure out my route and what I would wear since the weather was going to be pretty close to freezing.

All those reviews about running in Ottawa were spot on. On mapmyrun I couldn't even figure out where I would go because there was so many options. Thanks to Twitter and a friend who lives in Ottawa I had a run route that would let me explore a little bit of the best trails. 

I got up at 6:30 feeling sleep deprived after an evening of laughing at Iyla talking in her sleep (now that she's in her crib it was the first time I've heard her do this). Weather was at 3'C So I wore crops, compression sleeves on my legs, gloves, ear warmer and a long sleeve swiftly. With 16 miles ahead of me I was out the door.  

Within the first 2 miles I was on Ottawa River and had many pictures under my belt.  I decided to put my focus back on the run. 

WOW!!! I couldn't have chosen a better place to do my 16 miles. Not only was the scenery beautiful, I was surrounded by so many athletes from runners to cyclists. I hardly see a living soul on my long runs! It was such a pleasure to be able to wave to other runners and have them respond back with a smile or gesture. Having other runners en route also gave me a focal point of a person I wanted to catch as if I was racing against them. My pace flowed effortlessly at a 8:12 min/mile average. 

I kept trying to slow myself down to an 830 minute mile but my body just naturally wanted to run faster. I think this was due to the flatter course and the energy from all the runners around me.

I completed this run feeling confident and excited for Road2Hope race day. I can't believe that it's less than two weeks away. 

Once back to the hotel I quickly showered, fed Iyla, bundled her up and out the door we went to go watch Ryerson Rams play Ottawa. 

Not surprisingly she slept the whole game!

Unfortunately Ryerson loss that day despite a much improved season over last. 

Ottawa not only won the game but won my heart as a top Canadian run site! I can't wait to go back, but next time It will be for a week instead of one night and Ryerson will walk away with a win!

Don Olson Classic 5k Race Recap

Don Olson Classic

Events: 2.5k and 5k Trail Run/Walk
Date: Saturday, October 5, 2013
Location: Albion Hills Conservation Area, Bolton, ON
Supporting: Bethell Hospice Foundation
Start Times: 10am and 11am
Website: 310running.com
Fee: $20-$25 before Sept 22, $30-$35 after
Swag: Long sleeve t-shirt
Course Map:
Aid Stations: At the start/finish area water will be available
Post Race: Jumbo pretzels, cookies, chocolate, and Tim Hortons coffee and/or hot chocolate
Awards: 5k: Top 3 overall male and female athletes, top 3 age category, top 3 master athletes, and top 3 male/female junior athlete. 2.5k: Top 3 in each age category

I can tell you for placing in an age category you receive a medal, a 310 running tuque, and 310running white hooded cozy sweatshirt.

Age Groups: Under 15, 15-19, 20-29, 30-39, 50-49,50-59, and 60+ 2.5k: 8 & under, 9-10, 11-12 and 13-14
Awards: Top 3 in each age group receive a gift card for adidas and $24,900 is distributed to the top 10 runners overall, the top 3 in the masters division and the top 3 in the push rim wheelchair division.
My Time: 22 minutes and 58 seconds
Category Place: 35th out of 163
Gender Place: 12th
Winning Women's Time: 19:22
Winning Men's Time: 17:04

Pre-Race:

With my hubby away to coach over the weekend I was grateful to have the opportunity to take part in this special race. My friend Katie and her husband Jordan are the reasons behind my participation. Don (who the race is named after) was Katie's running coach and close friend. Sadly this past April Don lost his ongoing battle with cancer. Despite his struggles Don was an avid runner, and Ironman competitor. The Ironman is arguably the most physically gruelling challenge in the world. Katie informed me of the race several months ago and thanks to her wonderfully supportive husband, Jordan I was able to participate baby free.

This was my first race back post baby and my game plan was to race at a 7 min mile pace (4:20 km pace). I figured despite being hilly I typically do my tempo runs at a 7:30 min mile pace and that's 5 miles steady. Only having to do a few miles I thought I could push a 7 no problem. Weather was overcast and calling for rain, temperature was a bit chilly. I wore my shorts, compression socks, asics gel-fuji racer trail shoes and tank top. My pre race meal was oatmeal with berries and a bit of peanut butter and honey added.

Race Time:

As we all lined up to race I was feeling nervous, I always do no matter if I'm running for fun or a set time. Many kids were lined up in front of me, all from different cross-country teams and clubs. Fast runners! The gun went and I was on my first loop of this two loop course. Quickly I noticed my breath thicken as my stride started fast. The first bit of the loop is uphill and it took me mid loop to get in stride. Side bar: I should've warmed up before running this quick race). The course is more uphill than down (at least that's how it felt) and was covered in leaves making it difficult to see rocks. My eyes were more focused on the ground than where I was going. My pace off the bat wasn't quite at a 7 and I just focused on my breathing and my strategy with the hills (run steady/easy the 1st two thirds and pick up for the last third). I felt as if I was doing strides. My first loop was completed in 11:23. I told myself in that moment to try to make my second lap just as quick if not quicker.

First loop, chasing

Second lap started and my breath was now returning back to normal and I focused on my body positioning when climbing and descending the hills. Making sure to lean forward as I decline so that less stress is sent to my knees. During these loops I kept picking a target ahead to gain on. The great thing about not starting at the front of the pack is always getting to chase and pass someone. Once near the end of my second lap I turned my pace up a notch till I hit the finish line. My second lap was done in 11:30. Making my average pace a 4:35km and/or 7:22mile.

Finished my 2nd loop...First race post baby complete!

Overall I didn't hit the pace I was hoping to but I was still happy with my result and for maintaining the pace I did on such a hilly route. I was more proud of myself for finishing my first race post Iyla and feeling strong afterwards. It didn't hurt to also find out that I won my age group, that gave me even more motivation towards my Hamilton marathon training. Was pleased with my trail shoes and that despite the course being covered with slippery leaves, I always felt steady on my feet.

My dear friend Katie and her baby Georgia Rose and Iyla with me post race

Iyla's first time on the podium

Katie and I in our medals and new sweaters. Katie finished 2nd in her age category! (This was also her first race back post baby) Congrats Katie.  

Last Words:
If you want to try your first trail race, and/or want a race with a community feel that is welcoming and fun, this IS the race for you. There was so much love all around and I felt proud to introduce Iyla into the running world with this race. Everyone is chatty and supportive making for a warm atmosphere. Looking forward to doing this race again next fall.

Trail Mazes and Fall Fun

Today I went out for my run with the intention of exploring some new trails while completing an easier paced 8 mile run. Not long after hitting mile 1 I took a turn on a new trail that was secluded and beautiful with the sun streaming in at 8 in the morning. This trail was suppose to connect to another trail  but just seemed to end and I wound up on some street that was not marked. Thank goodness for having my iphone! I figured I'd just find out where I was at and get back on route.

(Normally I wouldn't mind being lost for however long on a run but with a baby at home and no bottles pre pumped I knew I was on a time schedule. IYLA is very routine and poor Kevin would be in for a crying round if I didn't make it home ).

I pulled up my 'mapmyrun' app that I use to create routes. I found my location and thought to myself "this cannot be right I am WAY off where I was meant to be". I apparently took the wrong trail and I had a mile to go to get back on the right one. Off I went and soon enough I was where I was meant to be only to get lost again since the trail decided to split into 5 different directions. Mapmyrun did not show all these options. I felt I was in one of those corn mazes and that someone up above was probably laughing at me.

My phone was unable to help me at this point so I had to just try different paths till I found the right one. This went on 2 more times on the way out and 2 times on the way back. Your probably wondering how did this happen on the way back...Well I wanted to take the original trail I had planned so I didn't end up doing a straight out and back run.

All in all I was only 20mins over my planned time, baby was fine, and I got to see tons more trails than I thought. I honestly can't wait to try this run again now that I have a somewhat better grasp on where to go.

Once home I had a quick turn around so that our family could go out in this fantastic warm sunny fall weather to pick up some outdoor decorations. We headed a bit North to a place called, 'Terra Green Houses'. They had a large assortment of pre arranged fall flowers, pumpkins and more. With mine and Kevin's back thumbs, pre arranged flowers is the way to go and makes life a little easier!

Iyla and Kevin enjoying the warm sun

I love this little pumpkin

Iyla meeting a witch for the first time, she seems undecided

Love the long stems on these pumpkins

Checking out

Ready to start decorating

A Playlist 'To Make It Better Better Better WAAA'

Many of you have been asking about music lately, WHAT I listen to and WHEN do I listen to music.

I love MUSIC, I can't just pick one genre or decade, there's so much at our finger tips to choose from. I switch my music up as often as I do my training routes...That means ALL the time. I do this for motivation, I find I can get annoyed if I listen to the same playlist over and again. I typically keep it for a week.

When and where to listen to music while running...

I do listen to music currently on majority of my runs because my training is around baby time. Baby time means I train by myself when my awesome husband, Kevin can watch her. When running with others I never bring music with me, conversation takes over instead.

Safety is key when listening to music while running on my lonesome. This means if I'm running on the side of a road I don't have my music or earphones in so that I can hear and focus on what's happening around me. I turn my music on when on sidewalks and/or trails. Even when running on sidewalks/trails it's important to either have one earbud out or your volume turned low enough so that you can hear cyclists and others that could be near.

Something new I've been doing with my music is using it as a reward for meeting a goal. For instance I will treat myself to music if I hit a certain pace by a certain mile or once I make it half way through my run, I'll allow myself to listen for the second portion of my run.

Music while racing... I typically don't use music to race, but I'm considering it for my upcoming marathon since I've trained with it so much. I like that when I have my music on I can't hear myself breathing (I know it's good to hear how your doing aka listen to the body) because I feel mentally stronger if I don't hear myself tired. Not sure if that makes since for anyone else but it works for me! When racing I need to have set music that is upbeat enough to keep my tempo up, if it's too slow my pace naturally slows. A lot of strategy goes into making a playlist if I race with it. Starting songs will be a little more chill till I get into my tempo and then they will pick up.

So now to what you are all really wanting to know...What I'm listening to. Currently due to being inspired by the latest episodes of Glee (tribute to the Beatles) I am on a Beatles kick. There are many MANY great Beatles songs and lot's of great covers by incredible artists. Here are a few that have a tempo that works for me and have made this weeks playlist.

Of course they are running!

1. Hey Jude by: Paul McCartney, Elton John, Eric Clapton, Sting, Phil Collins (helps me to find my breath and gets me on a steady pace)
2. Help
3. I Saw Her Standing There
4. A Hard Day's Night
5. Twist and Shout
6. You've Got To Hide Your Love Away- Eddie Vedder
6. Come Together-Michael Jackson
8. I've Just Seen A Face- Brandi Carlile
9. All You Need Is Love
10. Got To Get You Into My Life-Glee
11. Imagine-Jack Johnson
12. Across The Universe-Rufus Wainwright (cool down)

What Beatles songs would you add to this playlist?

Besting Yourself

Running is an individual sport in which we are always in competition with ourselves. From training to races, we continuously push ourselves to run stronger, further and faster. Before I get to my tips on how to better yourself mentally and physically, take a look below at the comparison between 2 of my training runs. Both were at a distance of 22 miles and happened a week apart.

              Monday Sept. 23rd          Monday Sept. 30th

Mile 1:    8:26                                 8:28
Mile 2:    8:31                                 8:24
Mile 3:    8:41                                 8:23
Mile 4:    8:58                                 8:25
Mile 5:    8:44                                 8:32
Mile 6:    9:52                                 8:50
Mile 7:    8:59                                 8:45
Mile 8:    8:51                                 8:58
Mile 9:    9:08                                 8:01
Mile 10:  9:27                                 8:13
Mile 11:  9:11                                 8:04
Mile 12:  9:06                                 8:24
Mile 13:  9:00                                 8:16
Mile 14:  9:18                                 8:13
Mile 15:  9:15                                 8:41
Mile 16:  9:25                                 8:29
Mile 17:  9:03                                 8:18
Mile 18:  9:35                                 8:25
Mile 19:  10:11                               8:26
Mile 20:  10:05                               8:26
Mile 21:  9:36                                 8:33
Mile 22:  9:41                                 8:31

Avg:       9:13 min/mile                   8:26 min/mile

(Glad theres no more miles in there)

Elevation:

Quick video of my run!

Review:

After my first 22 miler run in which I didn't hit the pace I had in mind I was fired up to better myself.

As you can see my long run this past Monday was on average 47sec quicker per mile compared to my previous 22mile run. During my first run, my pace never returned to under 9mins beyond mile 9, and even hit as high as 10min miles on my last hill. This past Sunday I managed to keep each mile under 9mins....even THE HILLS.

Here are my tips that made this improvement happen and hopefully helps you hit a PB whether it be on the road, in the gym, or at the office:

Step 1: Reflect
Take the time to reflect on the event that occurred. When reflecting ask yourself about the wins and the areas of opportunity. I ask myself what would I do differently if I could redo it. Look at all the factors, controllable's and non controllable' s.

For me a win was completing the 22 miles (it had been an increase of 2 miles in my training). The areas of opportunity I saw was in my pre-run controllable's (what I ate, how I slept, what I wore, time of day I run, weekly strength training and my weekly runs leading up to my long run). What I would do differently is better manage my controllable's. Non-controllables for me included the weather (temperature), Iyla teething and waking more in the middle of the night leading up to the run.

Step 2: Controllable's into Actions
Once you have reflected on your controllable's, choose the actions needed to change them and ACTION THEM. 

My actions included eating more nutritious meals, meals that would give me longer, lasting energy. Instead of eating my Kashi cereal before my run I had oatmeal with peanut butter, berries and honey. I made sure to complete all my weekly runs on my training plan. I took some weekly naps when Iyla slept since I know I can't control how often she wakes in the middle of the night. I was sure to do my strength training in the week. I moved my run time to 830am versus 1030am the week prior. I wore compression sleeves on my shins/calves.

Step 3: Rewards
Set rewards that are both internal and external. Make rewards to occur during different times of what you are working on. Rewards help because it's something that can keep you motivated, as you look forward to them happening.

During my run my internal rewards included, celebrating when I was a quarter way done, a third done, half way done and so on. Other internal celebration rewards happen when I make it as East, West, North or South as my run goes, sounds like this..."AMAZING I have ran as far North as I'm going today, it's South from here". I internally allow myself to celebrate when I am on pace, and when I reach the top of a hill. 

My external rewards during my run include having my gels (tri-berry GU) every 45mins. Getting to have some water every 2 miles that I run. I use my music as a reward too! I will allow myself to listen to music once I am a third of the way into my run. Sometimes as of late I will allow myself to stop to take a picture of my run. After achieving my long run I reward myself by having a special treat on long run days. This past week it was a ginger molasses cookie from Starbucks. My favourite cookie of ALL time! Other times it might be Super Nibs, or gummy bears. 

Step 4: Positive Self Talk
Talk to yourself in a way you would talk to your best friend to lift them up and support them in what they do. Words of encouragement! I believe this step is an underlying factor to ones success in anything you do. You can choose to be your best friend or your worst enemy.

"Whether you think you can or whether you think you can't, you're right". -Henry Ford

Throughout my run I celebrate myself every time I hit a mile marker, a pace I aim for, a hill that I've reached the top of, and when I turn onto a new road etc. As you can see there's a lot of celebration happening on my run! I find many different ways to enjoy myself and what I'm doing. As silly as this may sound I will say things like this, "Yes Calea, well done...You're killing it"...This is followed by some claps out loud for myself, or a slap on the back to myself. At the end of the day you have to find the words that work for you and give you energy.

Leaves are changing on the trail now.

Love the colours in the fall.