Not quite following the plan, but...

So last week I set out my training plan, and I'm off it already! Not such a good track record, but I have been running (most days I'd planned)...

* Monday ~ 10-12K
* Tuesday ~ Strength Training (Upper/Core)
* Wednesday ~ Long run
* Thursday ~ Yoga
* Friday ~ Speed Work
* Saturday or Sunday ~ one day a rest day, the other hills/stairs

Week of Nov 15

• Monday - Run 7km/44min - Walk 2.7km/27min
• Tuesday - Walk 4.24km/ 55min; Gardening No Strength Training
• Wednesday - Run 11.53km/73min - Walk .74km/7min
• Thursday - Run .9km/5min No Yoga, but cleaned the house
• Friday - Run 5.13km/36min; Walk .4km/4min
• Saturday/Sunday - no run.  Too icy/snowy or dark in times I was available to run

And I probably missed some of the walks to and from school....

Week of Nov 22

• Monday - Run 4.52km/27min - Walk 3.1km/37min
• Tuesday - Run 7.63/50min - Walk 2.4km/ 27min
• Wednesday -
• Thursday - 
• Friday -
• Saturday/Sunday - 

Planning ahead
Now for the rest of the week... what will I run?  Well I'll get my long run in tomorrow at at least 12km (weather permitting).  And Thursday I'll get a short run in, as long as it isn't too cold or wet- I'm going out with my mom for the day, so not sure if I can get my yoga in.  And Friday, I need to winterize my van (including snow tires) so it really depends on the weather.  If its nice, I'll run, if not I won't.... since I don't want to be hanging around waiting for my van to be serviced while soaking wet from a run!  Saturday is a busy day here, but the kids are headed to my mom's on Sunday, so I'll get in a run then.

Training Starting Again

After taking the past month off, with a number of short runs... some fast, some slow... its time to get serious again. And accountable!

So here goes... My next half marathon is in approximately 100 days (just over 14 weeks)

So my training plan is:

* Monday ~ 10-12K
* Tuesday ~ Strength Training (Upper/Core)
* Wednesday ~ Long run
* Thursday ~ Yoga
* Friday ~ Speed Work
* Saturday or Sunday ~ one day a rest day, the other hills/stairs


And I start tomorrow with a 12km run in the pouring rain!

Offical Results Posted & Future Goals

Place Age Place in Age Group   Chip Time    Gun Time
107   37     29       F 30-39  2:13:36.7    2:13:59.4

So I finished slightly ahead of what my Garmin time! YEAH! I am so impressed and amazed at what I've accomplished. Many years ago I had a teacher who wanted me to get into Cross Country Running, he bribed me with Computer time (back in the days of the Apple & Apple II). I did compete that year in the district Track and Field event and came in near the very end (or possibly at the end...) and definitely didn't enjoy the experience. I now love running. The race was great for the most part - I did have a few self doubts about "Why anyone would want to do this?" a few times during the race. But otherwise it was a beautiful day! And a beautiful race.

So would I run the Rubber Ducky Half again - maybe. The route isn't my favourite, the boardwalks scare me, the stairs hurt, and truthfully I hated running km 9 & 19! So I don't know if I would run the Rubber Ducky again, I will definitely be running Half Marathons!

Goals
So my next major goal is the Disney World Princess Half Marathon On February 27, 2011! That leaves me with the next 4 months to recover, and train for my next one.

I would also like to compete in the Chilly Chase 15km race - I did the 5K in 2010 as my first race... it is a well run event on a wonderfully flat route! I figure the 15K race will fit nicely into my distance training for the Princess Half...

As for my training plan, my current thoughts are

• Take it easy for the next week.  Get out for some walks, do yoga and yard work.
• Oct 25th resume ChaLEAN Extreme again!
  Hopefully this time I can complete it
• Start running 3x per week.  
• Long Run of 10-15km on a weekday
• Interval Run 
• Short Run 5-8km
  I am better getting out for a run on the weekend than doing strength training.  And as usual hill training is always included given where I run!

Completed first Half Marathon!

Today I completed my first half marathon...

I didn't feel prepared for the race today as I had injured my foot a few weeks ago while doing yard work. I have taken it easy the last couple of weeks ensuring to take a day or two off between runs and limited the distance of my runs. My foot has healed but I totally felt under trained for this event.

The first hurdle was getting everyone up and out of the house... My youngest was convinced that it was too early to be up!  And that she would rather sleep!  We all agreed that it would have been better to be snuggled in bed, but we were out of the house just after 7AM.  My husband packed a picnic breakfast for he and the kids and we arrived at the race location about half an hour before the event start.   After walking around and trying to keep warm, there were two very energetic ladies who led the warm-up and then we were warned about ice and the clock started... it didn't take me long to get over the start line, but I did have to pass some walkers to start...

The day started out beautiful, clear but foggy down near the lake - at a local regional park. The route was a double loop around the lake with a short out and back towards the parking lot to get the distance correct.

Half Way!

The lake trail is listed as 10.3km around the lake... so twice around the lake plus a little more. It was a small event capped at 500 runners, but I don't think there were 500, and final results aren't posted yet. There was also a 7miler route as well (they did one loop of the lake). The trail is well maintained and fairly flat, but is built on a bog and does wind around the lake, so its not completely flat, nor is it straight.  Some of the route is over bridges, on boardwalks and up and over the dam.  The first few bridges were frosty! But we had been forewarned to expect ice on the bridges.  The dam has a 8 or so steps up and one of the boardwalks has 5 - I didn't find them took difficult the first time around, but the second the ones up the dam at approximately km 16 and in the 19th km were the hardest.

For the most part the run went as expected, I did keep myself slow during the first part of the race averaging just under 6min/km.  I finished the first 10km in
59:30, so not my fasted 10K pace, but I didn't push it in the first half as I knew I'd have 11 more to go when I got to the 10K mark. The second 10K was 1:04:37 so I didn't manage negative splits, but wasn't too far off!

Rubber Ducky Half Marathon by l3designs at Garmin Connect - Details

I found the worst part of the trail around the 9th and 19th km markings, the trail winds, has the nasty boardwalk with stairs at either end, is "bumpy" not really hilly, but short up and down spots...

The only other difficult part was the out and back right before the 21st km.... we were so close to the finish line, yet we had a to run AWAY from the finish line first! I crossed the finish line at 2:14:02 according to the clock, and 2:13:40 according to my Garmin! I beat my goal time of 2:15:00! And felt great at the end, except stopping to have my chip removed, felt like I was going to fall over if my legs didn't keep moving....

The only other request I would have would be an additional water stop... I chose to run without my water thinking the water stops would be as advertised at km 1 and 6, but the water stops were actually at km 6 and 10... so on the second loop, it was really long between the water stop at km 10 and km 16.5!

After there was a pancake breakfast: pancakes, apples, mandarin oranges and water/Gatorade...

Sunrise

Out of Comfort Zone - 30 DSLR

OK - so this wasn't today's post, but finally getting caught up!   This struck home as in 3 weeks I will run my first half marathon.  This is TOTALLY out of my comfort zone. 

Even though its my goal, it seems unbelievable.  Growing up I was not an athlete, and only occasionally active.  But even though I'm out of my comfort zone I feel great.  It is getting to be more "me".  I still shake my head in amazement when others ask to run with me... Wednesday last week I ran 4km with another mom who didn't run much over the summer (but in the spring I really had to push it to keep up with her) - I pushed her for the run - and then she headed home and I finished another 12km!!!

Now I am training for a half marathon.  I did a 16km run on Wednesday and have a 21km run planned for Monday... Today my run was 11km long and absolutely wonderful.  I did run 1km walk 30sec and felt great for most of it and on my "slow jog" down the hill home - my pace during this nice easy run was 6:33 min/km as I was trying to cool down.  My splits weren't negative due to all the hills on my route - but had some great fast kilometres and some nice slow UPHILLS....  It was a great run, but still need to figure out the best way to carry my water.

• I can't stand the taste of plastic containers so can't use the FuelBelts - I love the way the belt fits, but the water (in plastic) makes me gag...  
• I have a torso pack that holds my KleanKanteen vertically so I'm limited to the smaller sizes as it hits me in the back, and the belt rides up as I run.  So I use it, but its frustrating.  
• There is also another one available at running room that holds the bottle on an angle and maybe that would be better, but I'm worried about it riding up as its a similar style to the one I have. 
• Holding it (with or without a hand carry sleeve) works for short runs, but hard enough on a 10k - definitely can't do that on my longer runs
• And due to circulation issues, I can't run with a backpack style on my back.

Suggestions?

Resting - 30 DSLR

Someone was to be napping...  I think the wrong person was!

Sleeping!

Some days allow more time to rest!  Others are very busy. Sometimes its hard to rest or nap or take time to just sit.  Responsibilities, activities, cleaning, volunteering, ...  In the first photo, my brother fell asleep on the floor and managed to stay asleep with an active 11 month old on the floor...  In the second photo, my son fell asleep on the floor, all tuckered out...

Rest is very important as are relaxing activities.  As a mom, it is easy to forget this.  We need to remember to take time out to enjoy a cup of tea, read a book, have a nap, or do some yoga.

Resting is also important in exercise.  The body needs time to rest and recover.

30 Days of Self Love -- Perseverance

Over at Faith, Fitness, Fun Tina blogged today about Perseverance.

• What ways have you seen the benefits of perseverance in your life?
  
  Perseverance has helped me complete many things in my life... Getting my gliders license, private pilots license, my many years studying engineering, and most recently my journey to a healthy life and my half marathon training.
  
  My weight loss journey has been a struggle, as losing 100lbs seems very daunting. It is unbelievable the changes that have occurred in my life in the past two years, because I have become active and lost my extra weight. I have become an inspiration to others and have others saying that they should come running with me! That is what perseverance has done - it has helped me run!
• If you don’t want to get too personal, what are some small acts people can do to keep on keeping on?
  
  Sometimes when things look bleak, its just the small things, and keep them up. One step, one glass of water, one trip around the block... They all lead to another. A long journey can be broken into smaller steps and its ok to pause and regroup before heading on...

Running
Today was a rest day... I tried to cut the yard (mainly weeds & moss, grass needs water to grow) but the lawnmower won't start! I did walk 3.6km to and from school today

My plan to run tomorrow has been changed - it was to be my long run, but a course I am signed up to take is now 2.5 hours earlier so I will get in a shorter run after my course. Then a long run on Friday...

30 Days to Self Love -- Finding Joy!

What will bring YOU joy? It’s yours for the taking….so take. 

Today many things bring me joy!  Joy is all around and ours for the taking.
Today I got great joy in heading out for my run. It was wonderful to head out to run, and a beautiful sunny day!

What else brings me joy?

My kids: Today my youngest went to school for half a day, and tomorrow starts full-day kindergarten. The joy and happiness in her as she heads off to school is great. She was a joy to pick up from school, and is growing into such a beautiful and wonderful little girl. My other two children are also joys as they are excited to embark on new activities this year. As I ran home past the school my oldest daughter, was so excited to see me and excited about her yummy pumpkin-apple muffin I made last night.

My Husband:  He has made an amazing transformation in the past year... I am so glad that he has joined me in my healthy and active lifestyle -- he too has lost over 100lbs and is running and exercising many times a week (although he runs much faster than I)... My husband who got up early to head out for his run before work -but before leaving, he emptied the dishwasher and took the garbage out!  Made my morning much easier - thanks...

My mom & step-dad:  I love that they think of the little things, and are such great helps.  They were recently in the Okanogan and have brought me home apples (as my apple trees were barren this year), and also some beets to make pickled beets.  They are wonderful with the kids and a great help.



My Running: 
Now that all three kids are in school, I am able to run on weekdays.  I keep reminding myself that I will need to take a rest day sometime this week.  I've done 3 hard days of running, so although I would love run tomorrow, I will start back with either Jillian Micheal's Yoga Meltdown or ChaLEAN Extreme.

Today run included a 3km "warm-up" run to the oval with an average pace of 5:45min/km.  Then a .8km walk (at a 7:52min/km pace), then onto 200m run with 200m walk repeats (did 9 of them, was trying for 8, but mis-counted).  My pace for the run ranged between 4:30 and 4:50 with the last one at 5:17 (oops I was tired). My walk intervals were generally at a 8:30min-km pace.  After my repeats, I walked for half a km, then ran nearly 3km back to the school.  Forgot to turn my garmin back on after talking to my daughter I missed the last .9km home.


The following table shows my stats, excluding the .9km walk/jog to and from the school (walk up with kids and jog home)

	Time	Distance(km)	Pace(min/km)
Total	1:12:00	10.85	6:38
Running	0:45:42	7.74	5:54
Walking	0:26:18	3.11	8:27

Perfection - 30 Days of Self Love

Day 8: Perfection
In what things do you try to seek perfection? Why do you even want it? How does desiring perfection actually hurt that area of your life? What would letting go of the hope for perfection do for you?
I am not nearly as much of a perfectionist as some in my family, but do try and control the urges to do things perfectly. To do things perfectly takes time away from other things, and just isn't possible in many situations. When I sew and craft, I'd love to do things perfectly, but I have gotten to the point where I can leave a few small imperfections alone without redoing them. As my grandmother always says "A blind man would love to see it!"

Two of my children struggle with perfectionism. My son really struggles as he sees the only way to do something is if he can do it perfectly. This has caused him much frustration. With lots of work, he is starting to realize that he doesn't need to be perfect - he just needs to try.

My youngest daughter (age 4) is currently going through a stage - I hope its a stage - where she won't do anything if it isn't perfect and gives up saying "I can't do it!" She really can do it, but is judging herself against her older siblings and knows that she isn't as skilled as they are so she won't attempt the task.


Quote to Reflect On
Once you accept the fact that you’re not perfect, then you develop some confidence. ~Rosalynn Carter
This quote is so true in our family.  Developing confidence does help, but is really difficult to teach a child.

My Reflections on 30 Days of Self Love Challenge:

Todays topic of perfection is a wonderful topic for today.  I'd fallen behind over the weekend with some of my responses to the topics.  BUT I have been thinking about them, there is nothing that requires me to write everyday and so todays post has helped me realize that I don't need to do this perfectly.  I just need to reflect and when I have time, I will write up some of my relfections.

Thanks Tina for this Challenge!

Self Love - Intrinsic Beauty, Trusting your Body and Love from Others

Tina at Faith, Fitness, Fun is running 30 Days to Self Love Reflections.  This weekend she has highlighted 3 more topics of Self Love and really had me thinking.  Her first topic, on Friday, was reflecting on inner beauty -- on looking below the surface to find inner qualities to cherish.  Intrinsic love is hard sometimes to grasp, because as we search, we need to look below the surface.  For someone who has always struggled with body image issues finding the intrinsic beauty in myself is sometimes difficult. Saturday's topic had us thinking about trusting our bodies.  We need to trust our bodies in so many ways, and listen to our bodies.  We need to trust our body on what it needs for fuel, and when it needs rest.  We need to trust our body that it will provide us with the energy to pursue a happy life.  On Sunday, we were to reflect on love from others. 

These topics are difficult to put the "answers" into words. Answers isn't quite correct as this isn't a test or homework assignment. I guess the word should really be "responses". 

My Gram and youngest daughter

Day 3:Intrinsic Beauty
How do they showcase in your life and make you beautiful?
I am truly beautiful because of my love, my love of my family, my friends and my faith.  My love is showcased as I embrace life, to share my time, love and support with my children, my husband, and my extended family.  It is also showcased by my time spent volunteering and helping - helping at the school, at church, and at dance.  

Quote to Reflect On
Some people, no matter how old they get, never lose their beauty – they merely move it from their faces into their hearts. ~Martin Buxbaum  
When I think of this quote, I think of my Gram.  And at 94, I think this picture shows her true beauty - her love and interest in her family (especially her great grand-children).


Day 4:Trusting Your Body
In what area do you know you need to trust your body more? How do you plan to do so today? There are two areas where I need to trust my body - the first is my instincts with food and the second is with running.  I need to continue to listen to my body and honour it by listening for cues so it can be healthy.  It is getting easier to nourish my body with natural and healthy food, but some days I still struggle.  I also need to trust that my body can support me as an athlete. As a child I was never athletic and it was never required of me to be active.  We did a few activities as I grew up that were active (water & downhill skiing, wind surfing, biking), but they were seasonal and never competitive sports.  My brother was the athlete, and he was encouraged to explore his interests trying different sports as his interests grew and changed.  I was never encouraged (bribed by one teacher) to become active, to find a sport or activity I loved...  From this I have difficulty accepting that my body can be athletic, that I am an athlete... but I am!  

Quotes to Reflect On
There is deep wisdom within our very flesh, if we can only come to our senses and feel it.  ~Elizabeth A. Behnke

This statement is so true.  We must listen to our bodies, and listen with our bodies.  It is so easy to listen to the negative statements running through our brains and forget to feel what our body is really saying.  As a non-athlete for over 35years, I have difficulties trusting that my body can know how to run and that I'll be able to complete my upcoming half marathon.  I still think of myself as the person coming in last, the one who never finishes the runs...  I remember at 17 unable to complete a 1 mile run (I did walk it, but was unable to run it), and definitely didn't finish it in the goal time.  BUT now I can run that mile (and a few more), and although I can't remember the time goal of the mile we were to complete, I'm pretty sure I could complete it under that time.  Until last year, I never really had been taught to run, on how to pace myself, on how to build my endurance, on how to listen to my body and feel how wonderful it was to run.  Now I run, I listen to my body, and try and banish those negative statements that come from others buried in my memory banks...


Day 5: Love from Others

My Cousin

On Friday we attended my cousin's wedding.  It was a beautiful event and few of the people there knew my struggles with my weight, other than family.  Due to our busy schedules we don't see my uncle and his family all that often.  Over the past few years, we get together at Christmas.  My cousin has always been an athlete, she has participated in many sports, including Varsity Sports at University, and making the National Field Hockey team.  Growing up we didn't have much in common, I was 5 years older and she always seemed closer to my brother than me -- they were both athletes, and closest in age.  I was truly blessed on Friday, when she congratulated me and told me that I looked amazing and fabulous.  She is quite proud of my accomplishments.  I doubt I'll ever run as fast as her (she's run a number of half marathons and probably some full marathons too!) but I really felt her love and respect for me.  (I think my mom got a photo of the two of us at the wedding, but since my mom's on holidays I'll have to post the photo later...)

My uncle (her dad) also said some amazingly supportive things to me at the wedding.  I'm glad to have his support and love. 

So many people love me and support me.  My husband and kids, my parents and their spouses, my grandmothers, my extended family, and my friends.
I'm sure they've loved me all these years (as have other family members) no matter what I've weighed or what my fitness level was.  And I'm glad they are standing with me in my journey through life.  I am happy they care, cherish me, love me, support me, and need me.

Try to think of all those wonderful things about you that others care for and use those to fuel your day.

My children love how wonderful I am, how I am there for them, how I comfort them, how I teach them and bless them.  They believe in me, and strengthen me.  It is for them I will continue to post and reflect this month, even as some of these topics are really hard to respond to.

My Running
I have been struggling with running ever since my husband went to Europe. It disrupted my schedule (such that it was) and now I'm having troubles getting back into routine. Especially since any routine I would have gotten into the past week would have then been changed come the start of school after Labour Day. BUT I do need to get moving as my half marathon is fast approaching. In the morning I will go for my long run.  I will post later about my recent runs and about my goals and reflections on some of my issues with running.

41 Days until my first Half Marathon!

Self Love - Gifts of the Body

Today I will celebrate 3 things about my body.  Sure its easy to criticize, but our body requires our love.

My Grandmother & her great grand kids
June 2006

1. First I thank my body for giving me 3 wonderful children. Motherhood is truly a blessing!
2. I thank my Heart for beating so I could share my love with those around me. 
3. And finally I thank my Feet for walking and running and taking me so many places.

Confidence

January 2010 - My first 5K Race!

Tina at Faith, Fitness, Fun is running 30 Days to Self Love Reflections.  The first topic is Confidence!  I have confidence in many things, but do struggle with confidence in a few areas.  In those areas where I am strong it is easy to be confident. But in those areas where I haven't excelled in the past it is difficult to be confident. I am working on my weaknesses and it takes determination to change what was set in motion years ago.  Growing up my strength was academics, I was a reader, I was good at math and science, A's were expected in most subjects, but it was OK for me to get a C in gym. 

My newest strength is that  --  I am a runner! This is a new strength.  I grew up learning that I wasn't athletic and given that I was smart, it didn't really matter (according to many adults in my life) that I wasn't a runner, soccer player, dancer, etc.  Some days it is difficult to believe that I can run, that I am a runner, and that I will soon complete a half marathon.  My training has been derailed the past two weeks because of self-doubt, but today I started again!  And got out for a run and a walk.  The past two weeks are in the past, they don't matter... what does matter is the run I completed today and those that I will complete going forward.  I am a runner and I can do it!


It’s not who you are that holds you back, it’s who you think you’re not. ~Author Unknown

My 4yo daughter today is exclaiming "I am a genius!"  She has confidence - and I hope as she grows she can keep her confidence.  That I can continue to nurture and strengthen her.  And lead by example, to show her that she (and her older brother and sister) are worth it and that they too can do what they set their mind to! 

No running

I haven't been running recently. Just not in the mood, nor feeling 100%... I really need to get out, but I'm tired of the trails, hills, and uneven roads here. Looking forward to some flat routes when I get home.

And as for today, I was supposed to head out, but think I'll wait a bit, maybe the wind will peter out...

Priorities....

A couple of days ago, Caitlin at Healthy Tipping Point posted today about a presentation at the Healthy Living Summit about orgainziation and Priorities.

Caitlyn posed the following questions: What are your priorities? What do you want to pay more attention to? What extraneous commitments do you wish you could focus less on? Sometimes just putting it down on paper can help make it a reality!

Step one: Realize that there are 168 hours in the week. 56 of those hours should probably be spent asleep. In order to maximize our time and schedule in ‘free time,’ we need to be more aware about how we spend our energy.


I really try to get 8 hours of sleep a night, but realistically I get 7 or 7.5 average... I am trying, and think I'm doing much better as I used to get 6-7 hours.

Step two: List out your priorities. Some of these priorities are negotiable and some are probably non-negotiable. Of course, these priorities are different for other people.

Here’s my list in order of priority:
* My husband and kids
* Getting an adequate amount of sleep
* Working out 5 times a week/training for my upcoming half marathon
* Shopping for and preparing healthy meals
* Being there for my kids and helping at their school
* Keeping active with my husband and kids
* Sewing and Crafting
* Spending time with family and friends
* Interacting with other bloggers and reading other blogs
* Volunteering with three programs the kids are involved in
* Reading actual books, relaxing, and writing for pleasure
* Watching my favourite television shows

Step three: Identify which priorities you can downgrade or drop completely. Also identify new priorities that you would like to focus more on.


In the fall I will be taking on more care of my Grandmother as my mom will be out of town. This will include weekly trips to visit her for approximately 6 weeks. I really enjoy spending time with her and will schedule it in.

My youngest starts Kindergarten and will be attending full days (the first year of full day kindergarten available here). I will be volunteering now with 3 kids in the same school and helping in all 3 classes. I hope that I can be of assistance to the Kindergarten teacher as she transitions to teaching this new program -- there has already been a call out for volunteers with group reading, family lunch times and other activities. I will also be helping the running program at the school to get my older two kids involved again.

The volunteering include being a Spark (Girl Guide) leader, the webmaster for a dance association and the secretary for the school PAC. I hope to get organized and schedule time for these so I don't have to do anything in a rush. I want to be planned and organized ahead of time. And to keep the prep time spent on this under 1 hours a week; plus the weekly spark meeting, monthly PAC meeting and quarterly dance meeting.

Truthfully I'd love to be able to drop the shopping, cooking, cleaning, etc - but realistically that's not going to happen. I hope to work on getting a routine set to get these done while the kids are at school and meals planned ahead

Step four: Get organized by using a paper calendar or online calendar. Look for ways to plan ahead so your priorities get accomplished and you don’t feel overwhelmed.


I already use Google Calendar to plan my families activities. I also keep a paper calendar in the kitchen and a white board calendar on the fridge. It works -- most of the time!

A Short? 10km

Today I ran a "short" 10km out and back route... When did 10km become SHORT? A year ago, I was barely completing the C25K program and wasn't even running a 5K... I completed my first 5km race in January.

Today I wanted to work on achieving negative splits - of course this was easier because of the hills - they did work to my favour.... The route was 4.5km uphill, 1km little down, then turn around, with a short uphill before the remainder of my run downhill...

Lap    Time     Dist    Pace
                (km)  (min/km)
 1   00:04:33   0.38   11:54   (warmup)
 2   00:07:13   1.00   07:13   (uphill)
 3   00:06:07   1.00   06:07   (uphill)
 4   00:06:17   1.00   06:17   (uphill)
 5   00:06:11   1.00   06:11   (mostly uphill)
 6   00:05:33   1.00   05:33   (slight downhill)
 7   00:06:11   1.00   06:11   (slight uphill)
 8   00:05:50   1.00   05:50   (mostly downhill)
 9   00:05:26   1.00   05:26   (downhill)
10   00:05:17   1.00   05:17   (downhill)
11   00:05:12   1.00   05:12   (downhill)
12   00:06:09   0.63   09:48   (cool down)

I had to walk a little extra at the end as my heart rate was too high to stop moving... Guess I pushed it a little harder on the downhills

Then I did 50min of yoga to stretch out my tight hamstrings, calves and thighs..

30 Days of Reflection for Self-Love

Tina over at Faith, Fitness, Fun is running 30 Days of Reflection for Self-Love

I'm interested in what the month will bring!

I can do it! 21.9km Walk/Run

My plan today was to run 18km, and I did it! Actually I ran 18.49km, jogged 1km and walked the remaining 2.4km. As usual when living on a small island you do lots of hills! I figured my run would be rather flat today, but in reality, it wasn't... but it felt flatter than many of my other routes....

1 00:10:41 1.00 10:41 UPHILL
2 00:06:07 1.00 06:07
3 00:06:02 1.00 06:02
4 00:06:19 1.00 06:19
5 00:06:10 1.00 06:10
6 00:06:09 1.00 06:09
7 00:06:03 1.00 06:03
8 00:06:39 1.00 06:39
9 00:06:40 1.00 06:40
10 00:06:41 1.00 06:41
11 00:06:57 1.00 06:57
12 00:05:55 1.00 05:55
13 00:06:35 1.00 06:35
14 00:08:01 1.00 08:01 SNACK Break; UPHILL; jogging
15 00:06:13 1.00 06:13
16 00:06:51 1.00 06:51
17 00:06:44 1.00 06:44
18 00:06:32 1.00 06:32
19 00:06:25 1.00 06:25
20 00:06:32 1.00 06:32
21 00:00:30 0.08 06:35 Running to the bottom of the hill
22 00:05:33 0.53 10:33 WALK UP the HILL--I was NOT running it
23 00:02:48 0.41 06:47 A little more of a run
24 00:07:57 0.88 09:01 Walking down the steep rocky road


So the next goal is to run more of my route... I can do it! And I know that I will complete my half marathon in under 2-1/2 hours!

Added benefit to todays run - I got to explore areas of the island I've never driven...

I am a runner! A journey to love our bodies (Operation Beautiful)

A while ago I stumbled across the Caitlyn's website at Operation Beautiful. She is releasing a book that hopes to end negative self-talk or “Fat Talk.”

In celebration of the release of her book, there has been a request for readers to respond to the post at Change The Way You See, Not The Way You Look Week



My Journey
Two years ago I was struggling with my body image and weight, I was at 250lbs and really wanted to lose weight but I didn't want to "diet" and didn't know where to start, and tried many times to get the momentum going. I'm not going to say this journey was easy, it wasn't and still isn't. This is a life journey, a new lifestyle! I started by saying to myself that "I can do it" and "I am worth it". As a mom to 3 young children, it is easy to put yourself last, but it is important to take care of yourself. My journey started by making small changes and keeping up, one small step at a time. It is so much easier to make changes making small ones.

Those were great first statements, and in Dec 2008, I started exercising and tracking what I ate. I started by buying a pair of runners as I hadn't owned a pair of runners since high school! I made the commitment to walk with the kids to school as often as possible and not to make excuses as to why we couldn't walk. No we didn't walk every trip (3 or 4 trips a day), we even managed to increase our speed, so the journey has been reduced from 20min to 15min for the 1km hike uphill to the school (and since then we've decreased our time again, and usually do it in 12min). I started exercising in the evenings after the kids were in bed. As the weather improved and my fitness level improved, I would strap my 3yo into her stroller and we would head off for a walk. My first 7km continuous walk was in April 2009! When possible I fit in some longer walks that spring, and even started jogging a bit as my speed got faster.

I wrote the following in another blog on June 2, 2009

I am trying to keep scheduling time for me. Unfortunately for the next 3 months most of this time will be after the kids are in bed. BUT that is OK - I can and will exercise then. I am on track and loosing both weight and inches. I know from the last time I lost weight (12 + years ago) that getting from down to 180lbs will be difficult, but I can do it as I am changing my LIFESTYLE... And I will do it for myself, and for my family!

In July 2009 I started the couch to 5K running program. Prior to this I have not been a runner, I always HATED running. I was never athletic, and never encouraged to find an activity to keep me moving as I grew up. It was never encouraged to keep active year round... Nor was I encouraged to keep active and healthy, sure I skated, biked, downhill & water skied, hiked, and went wind surfing...

By July 22, 2009 I posted a blog titled "Really want to RUN". What? That came out of my mouth? I wasn't a runner, I didn't like running, but here I was craving a run! This wasn't highschool gym class anymore, there was no one pushing me to do this, just ME and I was enjoying running. Enjoying the time alone, enjoying the music or podcasts, enjoying being more active. On July 23, 2010 I ran 18km and walked an additional 6.9km with my family!

Since then I have run a 5K, 8K and 10K race. They were all exhilarating experiences and I have come to understand that I am an athlete -- I may not excel at baseball, basketball, lacrosse or hockey nor am I a gymnast or dancer but I am a runner. I may not ever win a race, but "I am a runner" and am getting faster with all my training.

Within the first year I had lost 95lbs and was then running 3 times a week, now I've lost nearly 110lbs, am at my lowest weight in over 20 years and am now I'm training for a half marathon (actually two!.)



And the best thing I have included my family in this journey. My kids are active and can easily walk 5km, even the 4yo with few complaints! My husband has joined me and he too is training for a half marathon and we are both signed up to do a half marathon at Disney World. My son would love to walk a 5km at Disney World so he is now working on walking faster...


During this journey I have had days where I've struggled with positive thoughts, but as the days go on, the positive thoughts outnumber the negative. On the weekend I have a planned 17km run. I will do it! And enjoy it... But I am a RUNNER! I am worth it!

My training plan

So my training for the summer isn't the ideal or typical schedule. I am doing two runs on the weekend and then fitting in some cross training or interval training or at most some short runs up and down the driveway. But it is working for me. Saturdays are my long runs; Sundays I do a shorter run (8-12km).

In July I had two weeks following this schedule and for August I have 3 weeks where I will only get in weekend running. It has worked quite well and I do enjoy my weekend runs, but last week while my husband was here on vacation, it was great to get some weekday runs too!

My long runs are increasing slowly in distance. Two weeks ago my long run was 18km, this past weekend I'd planned a 16Km and was a little short finishing at 15.4km of running - plus an additional 1km of power walking! Next week I plan to do an 17km, but am debating the route -- I have been having some difficulties with the out and back route and my left hip... so might try another route where the roads aren't quite so curved.

The other thing I've noticed is that my pace has increased. My average pace in April was 6:30min/km on a 6-8km route, now my average pace is 6:10 (or faster) on a 10-18km run.

This morning I went out "early" for my long run. Today's early wasn't all that early, but for me it was. I finally got out of the house at 6:45. I still don't enjoy morning runs but did enjoy getting it over with by 9AM. I am still not a morning runner, my first 2-4km are usually required just to wake me up -- and are therefore relatively slow...



This route is nasty... its a pretty much gradual hill from sea level to a peak of 140m, descends back down to 40m and then up to approximately 65m before turning around and doing the whole thing in reverse!

Half Marathons

I have signed up for a local half marathon on October 17, the Rubber Ducky Half. It is at a park my husband runs regularly, but I have never run around the lake, and am not sure if I'll have a chance to run the route prior to the event... hopefully it won't be too wet...


And my husband and I signed up for the Disney World Princess Half Marathon in February... so we are now planning a family vacation! And we may enter the Family 5K too... or at least some of us...

15km Run

Sorry I've been absent from here... I have been running, just not getting online much.

Today I headed out early to beat the heat. Good thing as its now over 25C at noon (in the shade). The route was nice and shady today with only a few patches of sun. I took a scenic route home so it did affect my pace and total time, but looking out at the morning sun over the Pacific Ocean and walking home along the logs, are definitely worth the time hit on my training run. Might be a different story if I was aiming for a PR.





Time: 01:51:38
Distance: 15.26 km
Elevation Gain: 239 m
Calories: 1,058 C
Avg Temperature: 19.0 °C




Now for the logistics of organizing half marathons. My husband has decided he wants to run both the events I was interested in... but that raises the issue of child minding. We might both need to run different events in the fall... the only problem of other events are the dates. I have setup my training plan for a race on 17-Oct. Other local events are 26-Sep or 21-Nov, so 4 weeks earlier or 5 weeks later -- but later makes it much closer to the Princess Half Marathon in Disney World. For Disney World, my mom has said she & her husband will come with us!

10K Longest Day Road Race at UBC

Tonight my husband and I went out to UBC to run a 10K -- it was our first 10K race and our first race together.


This did take some planning and lots of driving on my part... After picking the kids from school I drove the kids out to my mom's for a sleep over, but mom lives in the opposite direction from the race, so then turned around drove back and headed to pick my husband up on our way out to UBC (luckily his work was on the route). We arrived early as traffic wasn't a problem and we generally prefer to arrive early.

We had plenty of time to go for a walk before the race as we had our numbers and bathroom break, etc all complete one hour before the race. We went out for a 2.75km walk and did check out part of the route in our warm-up walk.

The plan was to run it together. By 1K he was already a number of paces ahead of me, and I couldn't keep up and never caught up with him. Well I could have probably caught up with him momentarily but I did know I wanted to finish the race in a decent time and not crash before the end of it...

We were running at a ridiculously fast pace (for me)... and I hadn't run anything close to 10K in nearly a month due to my injury (last 12K run was May 22nd). My leg didn't bother me at all on Friday evening and had a great run, with some wonderful times, but not very consistent in splits! The route was a double 5K loop that had a wonderful downhill in KM 1 & 6, and some tough uphills in KM 2 & 7. My total time was 0:57:00 -- a personal best.



Official Results
I finished 308 of the 511 entered in the 10K. My 5K split time was 27:17.96 and 10K finish time was 57:00.95, with a pace of 5:43!

KM Pace
1 00:05:03
2 00:05:49
3 00:05:35
4 00:05:43
5 00:05:34
6 00:05:26
7 00:06:33
8 00:05:56
9 00:06:19
10 00:04:56

My husband (and his longer legs that I didn't keep up with) finished in a personal best time of 52:35! I've joked with him that he's not allowed to do any speed training! I can't keep up with him as it is...

A great run

After taking 2 weeks off running to let my quad muscle heal, I`m back running. I did 5km run today at an average 6:23 min/km, with an additional 3.25km of walking before and after.

Mundy Perimeter Trail Plus NitNat by l3designs at Garmin Connect - Details

No running

A week ago I bruised my quad muscle and it still bothers me. My daughter jumped into the pool and landed on it! The swelling is now gone, but it is stiff. So I have been walking, but no running. This past week I completed 2 7.25km walks plus various walks to and from school. I plan on walking again today and may try some intervals on my next run.

The kids are off school today for a Professional Day so I won't be able to get my run in... so my next run should be Wednesday...

To Market, To Market, the 12K route home

Today was the first day of the farmer's market here on Gabriola Island... So we drove up and wandered the stalls at the market, and then I ran home. Wanting to get in a 12km run, I ventured off heading a route I haven't run before. I did look it up on the map before I headed out knowing that the area has lots of streets that are long loops and dead ends (and its rural so it can be a long detour if you end up on a circle route).

Here is the map of my route -


The nasty part of this route was the hill at 10km! Normally the hill is in my first 2kms so I'm fresh, but today since I ran home it was at the end... the 1km uphill was LONG and I ended up walking most of it today.


And for my birthday my brother gave me a gift card from lululemon and I purchased a Long Sleeve Summer Weight Running top. I love it!

No I didn't run in my crocs....



An interesting driftwood sculpture


Some wild life on todays run


Heading down to the water.



And if you go downhill, you must go up again....



Past the Ferry Terminal





And up the marked trail.

Nice trail, well marked....

10Km into my run -- it starts going UP

AND UP!

And after a little dip UP again!




Now at 11KM and it starts DOWN




AND DOWN some more....
And down the hill we go... according to the map this is a "road" connecting two neighbourhoods, but it is completely on private land and is very rough and although it connects the two areas it is very rought.


back to the driveway


And back home at the beach




And stats for the hills on this run: TOTAL Ascents: 1201m TOTAL Descents: 1247m

Do I use Garmin Connect or Garmin Training Centre?

I am just learning how to use the Garmin software for my Forerunner 305... and I'm trying to figure out which software is better.

On first evaluation, I like the maps on Garmin Connect much better... From todays run, without installing google earth, the training centre has me running in the middle of the water!