Day 80 - I run everyday!

I thought I'd write about running everyday. Some people ask me why I run everyday, some say ' hey I didn't see your post today, did you run?' , some say ' shouldn't you have a rest day'! - There are 2 reasons why I run everyday! One is that, in the training program I'm following in Fred Lebow' s book ' Complete Book of Running & Fitness' it has a sure fire proof plan on how to run a 3:30-4:00 marathon runner at a 10K race pace and if these guys have done it than I can too! The second reason is that, mentally I just can't miss a day, if I let myself miss one day, I leave room to let myself miss another and so on and I will get off course. (I proved that last time I got off track a few weeks ago) So the moral of the story is to make sure I run everyday. Today was a weird day, I got up late having worked late last night so I was tiered. I would of had to push Sophie in the stroller 6 miles and just the thought of doing the run and then pushing 50lbs on top of that was not comforting. So I finally crawled out the door at 6:30pm when Dan took Sophie to Isabelle's soccer game. Oh yes, I had an hour to myself. For all you mothers out there, take the time for you!! It's so worth it. So just to confirm, if you don't see my posts everyday, don't fret!! I am still running everyday no fail! I've just let myself off the hook about writing everyday. It's not easy to get time alone at the computer....if you know what I mean :) To all you followers out there, reach out and touch base. I love hearing from you. :)

WED August 18th, 2010 6:30pm

Temp 23

Wind SW 13

Humidity 50

Today's Intention: to get my ass out the door, delayed long enough
Today's Stats: 6 miles, 9.70 km in 57:47, avg pace 5:57 /km, avg speed 10.1 km/h burned 860 cal
Listened to: Deepak Chopra & Dr. Wayne Dyer - How To Get What You Really Want - great stuff!!

Day 68 - A Personal Best

So again without even really trying, I beat my time today. I had an all time personal best at an avg pace of 5:46 /km, now if you do the math, that would convert to a Marathon Time of 3:48:59...wow, I could actually finish around the 4 hours mark!! But that's keeping the same pace throughout the whole 42 kms. NOT! Time will tell over the next few weeks of training if I'll be able to keep up to my 67 year old dad out on the marathon trail. I have a strong feeling that my mind will try and take over and try and convince me to quiet but I know I'll have my dad for inspiration and encouragement. The goal is to make sure we finish the marathon in 4:15:59 so Dad will qualify for Boston in 2011. As far as I can tell from looking at the race results from the last 5 years, there is no one in their 60's let alone age 67 who has ever run the PEI Marathon. That will be interesting!!

As for women in my age catagory,

In 2009 women in my age group finished the following:
1st - 2:53:22
2nd - 3:30:55
3rd - 3:43:59

I did the Boston Marathon Predictor at http://www.asksasha.com/boston-marathon-qualifying-time.php

How Much Speed Do I Need To Hit a Boston Qualifying Time?

Your Age:

Your Gender: Please Select M F

I run: miles a week

Results: The slowest you can run and still qualify for the Boston Marathon is 3:40:59. This is a 8:25 per mile pace. If you train at 35 miles per week, you need to run a 5 K in 21:51 which is 7:02 per mile pace.

I'm sure my time will continue to improve the biggest thing as Dad is always reminding me, it not to get hurt. To so lots of stretching and drink lots of water etc. etc.

FRI August 6, 2010 10:00am

Temp 18

Wind

W 26

Humidity 60

Today's Stats: 5 miles, 8.06 km in 46:27, avg pace 5:46 /km, avg speed 10,4 km/h burned 695 cal
Listened to: 101 Power Thoughts by Louise Hay (Affirmations)

Day 42 - finished day with run

So today I had to but up, out the door half way across the city to drop Dan off and then at a restaurant downtown by 9am. Hence I didn't get my run in the morning. When I got home at noon I could run, because Sophie was sleeping and then by 5pm I left to go pick up Dan in Gatineau. So, I ended up leaving for my long run of 6 miles at 7pm. I kept telling myself that no matter what I have to run every day. If I miss a day I don't think I'll forgive myself and/or I'll probably let myself miss another day.
Stats today: 6 miles, 9.91km in 59:00mins, avg pace 5:57/km burned 892 cal, fairly easy run, I started on the run, took a fairly even and consistent pace and stayed that way for the whole run. Just an easy run. I'm pretty pleased with my avg pace as it's below 6/km. Really need to hold that for all future runs.
Looking forward to an easy little run tomorrow to rest my legs. They are getting pretty tiered these days.

Day 36 - Faster Still

I have to say, I am very surprised and delighted that I am constantly improving my time.
Today's stats: 3miles, 4.84km in 28:32, avg pace 5:54/km burned 417 cal, great run, not to fast but just comfortable. I seem to be finding a rhythm that allows me to continually improve my time without much effort. Which is probably normal since I'm at a good age to peak in the sport, I should be able to find my own gradual pace to improve but I'm worried I'll plateau at some point and I'll really need a coach beside me. If I look ahead at my training program the 20 mile run that will come up in a month or two seems very daunting at the moment. I wonder how I will feel that day of? I wonder if I should go and make some running friends? I really enjoyed the Ottawa Race Weekend experience and it may be nice to have someone to push me a little bit here and there. Well beside my good old Dad who keeps on top of me to guide me on my training from a distance. I'm doing ok now but I"m just anticipating the future 'really long run days' will I be able to push myself?

Day 32 - A way of life

So I've adopted running as a way of life now! I don't even realize it but I'm like on automatic mode when I get up in the morning and I just go through the process of getting up out of bed and get ready to go running right away. I don't even think about doing it or not doing it, I just do it. I've reach a point in the training program now that I'm comfortable with the distances I have to run on a daily basis, I'm able to increase my mileage weekly on a gradual basis and my muscles and ligaments are adjusting well to the workouts and stretching. I have less pain and if any pain does happen it's the good type of pain. Pain of muscles building! :)
Today on my run I found myself thinking about more than just running: am I running correctly, fast enough, in rhythm, was I breathing in my nose and out of my mouth, running with the ideal posture, checking the time, the distance and my heart rate, I found myself thinking about all the amazing positive things I've learned or experiences since I started training a mere 32 days ago. Below is a list of things I came up with during my 40 min run this morning:
-I get to enjoy nature daily
-breath fresh air
-getting daily exercise
-shedding weight
-building muscle
-learning disapline
-developing my writing skills
-daily reflections
-time to myself
-learning a new sport
-developing new habits
-becoming more healthy
-learning to listen to my body
-healing myself from the inside out
-daily stretching
-time to brainstorm the day ahead of me
-setting up systems and processes in time management
-good example for my family to stay in shape
-daily encounters with animals (rabbits, dogs, ducks, turtles, birds, squirrels etc.)
-working towards an amazing goal to run a marathon with my 67 year old DAD

I could go on and on with benefits of running daily but overall, I found that this running thing really isn't about running at all...it's about living life. So all I can say is if you are looking for that connection with yourself, a time to relax, an opportunity to grow from within, give yourself an hour a day and exercise in someway. We all owe ourselves at least that, an hour!

THU May 27  08:00am

Temp 19

Wind

E 20 Humidity

56

Today's stats: 4miles, 6.48km in 39:02, avg pace 6:02/km burned 585 cal, felt great today, not to hot, wind was great to feel on my face, I would say the only annoying thing was I had a little rock stuck in the treads of my shoe today that wouldn't come out but I guess that is the price you have to pay for running on gravel trails.

Day 28 - Floating on the Clouds

Great run today! I was up early, well early for a Sunday, I wanted to get my run in early as it was going to be a hot day. I started my run it was 18 degrees and it was 20 degrees by 9am when I finished. I was some glad to have started when I did. I was glad I got to go out first and when I got back Dan went for his bike ride. He says the heat doesn't bother him as he gets lots of cooling off from riding so fast! :)
So the weather details were:

SUN, May 23 08:00am

Temp 18

Wind E 7

Humidity 77

Running stats: 6 miles, 9.65km in 57:30, avg pace 5:57/km, burned 876 cal, avg heart rate 156 bpm,
Everything about the run was great, I felt good the whole run, usually it takes a couple of miles to get into it but today it was like I was floating on the clouds today. I sailed my way from one mile to the next, not to mention at the end of my run, I came across 3 different groups of  about 12 runners. Probably groups from the Running Room who were just starting their run for the day. I flew past them and it felt great. Gave me a little extra boost of energy to know other people were around. Looking forward to my race next weekend. Even though I'm only running the 5km, I think it will be alot of fun. I hope I can bring Sophie with me, I think she would enjoy all the action of the race weekend.
I read on Pete Egoscue's twitter page that if you only breath through your nose during a run or walk that you can rapidly increase your fitness. What do people think about this? I tried this for a bit on my run today but I found it hard to get the amount of oxygen I needed to run properly. I guess this type of exercise would be good for developing your lungs and to help you control your breathing. Anyone else have an opinion on this?
So every two weeks I give you an update on my physique.
Here it is:
                 PreTraining        End of Week 2     End of Week 4
Weight          156lbs                  154lbs                  152lbs
Neck              13"                      12 3/4"                 12 3/4"
Breasts           38"                        37"                     36 1/2"
Waist              32"                       31"                      30 1/2"
Above Hips    37"                        36 1/2"                36"
Hips               39"                        39"                      38 1/2"
Thigh              22"                        22"                      21 3/4"
Calfs              14 1/2"                  14"                       14"
Ankles             8 1/2"                    8 1/2"                8 1/2"
Arm               12 3/4"                  12 3/4"                11 3/4"
Wrist              6 1/4"                    6 1/4"                   6 1/4"


Not bad for 4 weeks of training, as my mom would say 'slice cheese' :)

Anyway, I'm excited about my run today, how I felt and pleased with my time. My 4 milers don't seem to daunting anymore after such a great run today. Have a great long weekend!

Day 22 - Wedgie

So I'm glad I have all these small 3 mile runs to test out equipment, cause let me tell you. I don't think I could of gone another mile wearing the shorts I wore this morning!! Normally when I run I wear spandex shorts, I find they are comfy, cover my thighs, make for less wind resistance and never ride up! I should of known better but all my spandex shorts were in the wash so I grabbed a pair of what I would call more traditional running shorts, low cut shorts that matched one of my running tops. Big mistake, the shorts kept riding up in between my legs and my thighs were sticking together - it was so uncomfortable not to mention I probably looked like a retard picking my shorts out of my crotch every 30 feet. So the moral of this running lesson is go buy more spandex running shorts so that I never have to go running with out them again.
Now that I think of it, I'm pretty picky when it comes to what I wear running. I hate t-shirts, I hate anything on my arms restricting my movement back and forth! I always wear a tank top and if it's cold I'll put a light running coat over that but that's about it. My socks have to fit just right in my running shoes or I have to take them off and put my shoe back on again or get another pair of socks. I don't like wearing hats but I do where a visor if I have to. I have a sweatband I wear if it's really hot out cause I don't like the sweat in my eyes.
Oh my, I never realized how many things you have to take into consideration to have a good run.
All though I just thought 'I'll run a marathon!' why not, can't be that hard...it's week four I'm having lots of fun and love experiencing a new adventure each day, lots more to learn I'm sure.
Today's stats: 3 miles, 4.83km in 30:26, avg pace 6:18/km burned 428 cal, avg heart rate 161 bpm

Day 17 - She's Like the Wind...

NOT! I'm more like an elephant trotting in the woods with it's ears and trunk swingin'! I try really really hard to be light on my feet and have a consistent rhythm while running but it's not always the case. Between, breathing hard, telling my muscles what to do and watching where I'm going, 'elegance' doesn't come into play at the beginning stages of learning how to become a runner. I guess this is what you need to experience to gain endurance. Like in skiing, Dan would say one needs to move from initiation then to acquisition then to consolidation and finally to refinement stage before perfecting the sport.
I remember Dad telling us when we were younger, that 'your arms are just as important as your legs while running'. Keeping your arms in sync with your feet, moving back and forth at a consistent pace and using your hands to cup the air as you run.  I"m not as graceful as I'd like to be and I'm definately not 'Like the Wind', more like 'blowing wind'!
I did however improve my time, today I ran 3 miles, 4.86km in 29:56, avg pace 6:10 /km burned 414 cal, I did my easy run this morning, the one I should of done on Monday because I had to be back home early for a full day of meetings. It worked out well as I needed a short run today.
What is your definition of an 'elegant' runner? Can we be unconventional while running and still be effective and improve? What are the different stages in the sport of 'running'? I guess you can see I'm no longer looking at running as 'an action' that we can all do as humans to one degree or another. I"m really starting to analyze running as a sport. How to do the best training. How to make sure I"m using the best equipment. And how do I get from the starting line to the finish line the fastest.
I guess you can call me a serious runner now! Well once I hit 21 days I think I will officially be a 'runner', at least running every morning will be ingrained as a habit by then. Hopefully all you'll be seeing of me, is my 'Tail Wind'!!

Day 16 - no sleep and I still ran

For all you ladies out there that have a snoring husbands, your not alone. I think I must of gotten a total of 2 hours sleep last night. And of course all I could think about was my run in the morning being dead tiered. I did however pro vale and actually I surprised myself and improved my time again this morning. I ran 4:01miles, 6.45 km in 39:30, avg pace 6:08/km and burned 552 cal. I love beating my time to get it under the next even number. I know I will only get stronger and improve my time and for fun I decided to check out qualifying time for the Boston Marathon as these are the times to strive for. See below:

Age	Men	Women
18-34	3:10	3:40
35-39	3:15	3:45
40-44	3:20	3:50
45-49	3:30	4:00
50-54	3:35	4:05
55-59	3:45	4:15
60-64	4:00	4:30
65-69	4:15	4:45
70-74	4:30	5:00
75-79	4:45	5:15
80+	5:00	5:30

So looking at these times I know that being 31 years old I would have to run a marathon in 3hrs and 40mins. So then I wanted to know what pace I have to run at and compare it to what I'm running now. I found this great calculater that you can input your age and # of miles you are running a week and it will tell you the pace you will need to run at. Needless to say I have a ways to go.

How Much Speed Do I Need To Hit a Boston Qualifying Time?

Your Age:

Your Gender: Please Select M F

I run: miles a week

The slowest you can run and still qualify for the Boston Marathon is 3:40:59. This is a 8:25 per mile pace. If you train at 27 miles per week, you need to run a 5 K in 21:21 which is 6:52 per mile pace.


My #1 goal in training for this marathon is to run it and complete it with my Dad. Then goal #2 would be run it in under 4:15 so Dad can qualify for Boston one more time. I think that will be the ideal situation.

Anyway, I"m having fun learning about this sport of running that I thought I knew so much about. Like any sport should it be skiing, running or golf...we always have more to learn.

Day 13 - early, cold, painful and fast

Today was an early rising...I was attending a CAPS meeting at 8:30am this morning so I had to run with the birds again. Is was very cold, windy and hamstring didn't like the conditions it had to endure however everything else was strong and lively which made for a pretty good run 3miles, 4.83km in 30:00, avg pace of 6:13/km and burned 402 cal. (still need to get time down) I think the rule of thumb is 2 weeks to develop strong running lungs or is that your lungs will keep their efficiency up for 2 weeks after you stopping to run? I'm sure one of the running experts reading this blog will enlighten us on the issue! Whatever the case, I can feel my body getting stronger. I yearn for my run in the morning and know that the morning is my time to run, because if I don't get it done before I start my day it will never get done. So I've found my formula, get up, get dress, stretch, water and run...no matter what I have on the go that day or no matter how busy I will be. #1 is get the run done and out of the way.
I started thinking about what the conditions will be like on marathon day. As you know I train along the Ottawa river and some mornings it's quit windy and cold. The running conditions actually reminds me a lot of the PEI Marathon route and the weather along the Gulf of St. Lawrence. I'm not one for the cold but I'm sure I'll learn how to layer my clothing and prepare for a marathon in varied weather. The more I think about running a marathon the more I realize I need to research my facts and consult good old Dad for advice in all areas. All I know is I keep envisioning me hand in hand with my Dad, as we cross the finish line...Dad hope you are training as hard as I am. Love you! Long run tomorrow :)

Day 9 - Need new playlist

Bounced out of bed this morning! Not sure if it's because I'm excited to go running or excited to get the run over with! :) Today I decided to bring my iPod on the run with me. I usually never run with music, I guess I come from the old school of listening to your body and enjoying nature while outdoors. So, the experience I had was mixed. The idea of being entertained by music while I run interested me because it can get boring out on the trail especially running the same route all the time. However, when I listen to music I am emotionally effected by it, as I'm sure many of us are. But when I listened to the music I have on my iPod I found it very hard to run to. Between, Celine Dion, Metallica, Classical and my audio books I was more annoyed than pleased to have music on my run. So I'm guessing I need a 'Running Playlist', something to get me warmed up, pumped up and safely to the finish line. Any runners out there have a favorite song you like to run to? If so, I'd love to know about it. I will build a new playlist and try this running with music thing again. But not until I think I have the right music to run to.
Today I ran 4miles, 6.43km in 44:26mins at an avg pace of 6:55/km and burned 527cal. broke the 45minute mark. I can feel that my muscles and joints are getting strong each and everyday. Still some hip joint pain and 'Mr. Charlie' is still there off and on in my left ham string but over all body parts are working great, body is toning up and I'm shedding the winter coat! Running has always been a great way for me to loose weight fast and it's a great way to kick start the spring season. I just might entertain a bikini this summer!
Oh and before I sign off, I want to say a big THANK YOU to all my supporters out there! I love all the little messages on Facebook, emails of encouragement and pats on the back. If it wasn't for you all I would of given up by now...just kidding! Dad I won't let you down! :) Reverse psychology has always driven me to succeed...see you at the starting line.

Day 5 - hard at first but second half easy

Today was an easy 3 mile run. It started out not to good with an ache to chest, and a slow start but it's amazing how fast you warm up to the idea of running and your legs just wants to take off. The second half of my run was easier, smoother and faster. Today was 3.01m/ 4.84 km in 33.25, Avg Pace 6:54/km burned 407 cal. Overall fairly easy run, I took a different route along the Ottawa river today. When I use my Garmin watch it's easy to run where I want, the only thing is that it adds a little diversity to the course that I'm not always use to and I find that harder to run at first. Today was a big day to concentrate on stretching. I reviewed the running stretches in the running book the other day and added a few more to my routine. It feels great to do a full stretch before and after a run and I can see why it is so important. I have to incorporate alot of hip stretches and ham string stretches to make sure I don't seize up. Keep the spinal fluid flowing. All in all a great day out on the course, another easy 3 miler tomorrow. TGIF

Day 4 - survived last night's migraine and ran this morning

So I have a feeling, I'm going to get every test in the book during this journey of mine. It's only day four and I managed to make it out to run despite the massive migraine I suffered last night. At about 7pm last night I started to get a headache so I layed down for a few minutes before supper and managed to get up to eat. But had to go right back to bed, between the hockey game playing in the living room and my beautiful princess coming to give me kisses on my forehead it was hard to get rid of the pain. I somehow fell asleep and managed to get some rest so this morning the head ache was 95% gone. As stubborn as I am, I had to run. So I ran 4.02 miles, 6.48km in 45:34, Avg Speed 8.5km/h and burned 551 Cal. not bad for the night I just had. So now this is were I need the expert advice from all you runners, personal trainers and nutritionist. Did I not drink enough water? Eat enough? or maybe my muscles are pulling my spine in an awkward position to cause such a discomfort? Even though I was diagnosed last year (after 11 years of specialists) with sacrilicious - arthritis of the sacrum I am determined to figure out this issue as I believe a 31 year old athlete shouldn't have to suffer in this much pain. I always feel good during the workout it's after wards that the problem creeps up. So I survived another day! I'll drink a lot more water and eat more often today to make sure I don't get a headache like that again.

Day 3 - quick and painless

Today was an early run, Dan had to leave at 8am so I had to do my run before he left. It was a quick run today, fast and fairly easy. It's so nice to get out on the trail in the morning, I heard a woodpecker, saw two squirrels playing up in a tree, a bunny jumped across the trail in front of me and I even heard some ducks. Usually I run into people walking their dogs or people out for a morning job but no one on the trail this morning as I was the early bird. I ran 3 miles, 4.84km in 32:03, Avg Pace 6:38/km and burned 403 calories. I would of ran slower, like Dad suggested yesterday but had to get back to the house ASAP. The hard part of the run is at the end because I have a hill to run up. All I keep telling myself is 'baby steps baby steps, keep your head down and you'll be at the top before you know it!' and before I know it I'm at the top. Works like a charm every time! Thanks for all the good training when we were young Dad! After my run I go in the house right away and do my cool down and stretch inside, it's still a little to cold to stay outside and I don't want to get sick. That left ham string seems to be still bothering me, I will have to make sure I stretch it and roll it often. Lovin' this training thing especially right after the run, it feels sooooo good.

Day 1

My name is Laura, I've been running all my life. I grew up running with my dad at local 5km and 10km road races. I've always had an inner urge to run a marathon. Why? a few reasons, one being my dad has run over 26 of them and if he can do it at 67 years old than at the ripe age of 31 I should be able to do it too, secondly I think it will be a great thing to experience running a marathon with my dad and finally well it's healthy to exercise and training for the marathon will get me in great shape for the ski season.
So I've decided to start this blog for me, to keep me honest and dedicated to the goal at hand. And I've also started this blog for my dad, so he can read it afterward and see how much he has positively impacted my life and how much I look up to him.

Day 1

Woke up at 7:15am this morning, rolled over as most of do and talked myself out of bed. 20mins later I actually got out of bed. I'm a morning runner, don't get that confused with morning person! My family will tell you that is far from the truth. But I have to run in the morning because if I don't do it right in the morning I know once I start my day I will not do it later. So, the routine goes like this crawl out to bed, brush teeth, dress put shoes on and leave the house. I'm actually still half a sleep when I hit the pavement. But I quickly wake up in the first few steps.
This morning was a beautiful day to start a running program. I am very hopeful. I'm following Tom Flemming's Training Program for a 26 week intermediate level marathon. I've had this book 'The New York Road Runners Club Complete Book of Running and Fitness' on my book shelf for probably 8 years now. I think I actually got it from my father's library on a visit home. Dad's always a great resource for book that I like :) Thanks Dad.
Anyway, in this book there is a fully laid out plan of how to prepare for a marathon in 26 weeks. So I called Dad last night and told him about my interest and goal of running a marathon with him this fall. He was encouraging as usual but I could hear the dought in his voice. That's all I need to prove to him I can do this and I will work hard to achieve this goal to run with him in an upcoming Marathon in the fall. We talked about a couple marathons we could participate in, like the Saint John Marathon but that is in August, to soon. The Ottawa Marathon but it's next month, definitely not! Then I remembered having worked on the founding board of directors for the PEI Marathon back in 2004, and this marathon is held in mid October. Dad agreed this would be a perfect time to run. It will also be a great opportunity to return to the island and run the marathon I helped build.
Today's run started out great. I had my Garmin Forerunner 301 with me and started out the driveway. What is the first thing I run into...construction workers. Well you guessed it, 5 or 6 guys standing off to the side of the road almost pulled the muscles in their necks they turned so fast. I got the node, the good morning and as I run past them you can assure they did go right back to work...I chuckled to myself and said 'and this is Day 1 of 182, can't wait to see what other experiences I will have'
Today I was scheduled for a 3 mile easy run. I completed a 3.12mi in 33:09, lap pace of 10:36, burned 438cal. Not bad for Day one. I did my stretching before and after and had my Extreme Isolate 97 protein drink and now I'm eating a can of tuna.
I don't call myself a running expert at all, especially with my minimal knowledge in health, nutrition, long distance running, weight training, maintenance etc. I will do my best and try to incorporate as many good practices into this training. If any of you have suggestions or comments please share. Not to mention I will need lots of encouragement.
Till tomorrow...