Just had my first ever run in the snow in my Vibrams. For the record my favorite runs are in bad weather, give me rain and snow over hot sun any day. There is something so still and peaceful about running by yourself in crap weather. I know I winged a lot about yesterdays weather but it was still quite nice to be alone on the seawall with nothing but my foot falls to keep me company.
However, tonight my feet were cold after about 5 seconds and were so cold by the end of the short 30 min run that my toes and the tops of my feet were numb and tingling. It was actually painful. It's one thing to enjoy solace, another to be so uncomfortable you're in pain. As much I hate to say this, I think the Vibrams will be for indoor and summer running only. How sad. I really love to run in them. Perhaps I will explore the sock option however, I don't think it will actually add much in way of protection from the elements. Don't know til we try. Have you had any experience running in colder weather with vibrams? How do you do it?
I really hope it isn't snowing on race day or I'll be one cold little lady!
Thursday, 17 November 2011
Sunday, 13 November 2011
The Best Paleo Dessert I've Ever Had..so far
Today marks my 5 month "anniversary" for lack of a better term on Paleo. I thought I would celebrate by posting one of my favorite indulgent recipes.
I met a dietitian about 3 months ago that specializes in Paleo nutrition, among other things. She gave me loads of great advice and great recipes and I would like to share one with you.
1/2 cup Organic Cold pressed Coconut Oil
1/2 cup Raw Organic Cocoa Powder
1/4 cup maple syrup
1 cup shredded coconut
dash of sea salt
1. Melt coconut oil
I met a dietitian about 3 months ago that specializes in Paleo nutrition, among other things. She gave me loads of great advice and great recipes and I would like to share one with you.
Paleo Macaroons / Raw Chocolate Macaroons
1/2 cup Organic Cold pressed Coconut Oil1/2 cup Raw Organic Cocoa Powder
1/4 cup maple syrup
1 cup shredded coconut
dash of sea salt
1. Melt coconut oil
2. Mix all ingredients together and form into balls
3. Pop into fridge and let set
4. Try not to eat all in one sitting
I have taken these little treats to parties, had them as dessert at my house, I've even given them as gifts. Everyone loves this simple, easy delicious recipe. I hope you will too! :)
Plans for Jan-June 2012
My race goals for the first half of 2012 are as follows (I've read it's useful to write down goals so that you actually achieve them, I'll one up that by publishing it on the internet where no one will ever read it)
February: First half My goal will be, as usual for a half, a PB.
(Technically my best 1/2 is 1:59:03, which was unofficial since it was the first half of the marathon in May. I did officially finish first half this feb in 1:59:20. It makes me very happy that after like 4 years of trying to break 2:00 in the half and coming very, very close on many occasions that I did it twice in 3 months.)
Feb 5, 2012 Edit:
My goal for this race is 1:49:59. I am very confident that after aprx 12 weeks of training with a coach that I can achieve this goal. We did a lot of strength training and drills in the early days at the track and for the last 3 weeks have done M-pace long intervals. As long as I can mentally and physically recreate those training runs I should be able to reach my goal.
March: UBC Duathlon This will be my first ever race involving a bicycle. I'm a little nervous about the transitioning but think it will be fun and a great way to keep me motivated to cycle this fall/winter.
Feb 5, 2012 Edit: I wont be doing this event. I volunteered for Chilly Chase a few weeks ago which gets me free entry into Green Sock Half which i would rather do. Especially since it's free.
May: BMO Vancouver Half Marathon I'll be training for the full with the girls, but racing the half with my Dad. We're planning to finish together. My Dad ran me in for my last full but we have not raced together side by side since 2007 when we finished in 2:01:56 at the time a PB for me and a slloowww finish for him.
June: Scotia Half I've always wanted to run this, and have even signed up for it on a few occasions but have not ever run it. In 2012 I finally will!!
I may also do some 5ks along the way depending on their schedule. Short races are fun! And I do intend to run a full marathon in the fall, just have not decided where or when yet.
February: First half My goal will be, as usual for a half, a PB.
(Technically my best 1/2 is 1:59:03, which was unofficial since it was the first half of the marathon in May. I did officially finish first half this feb in 1:59:20. It makes me very happy that after like 4 years of trying to break 2:00 in the half and coming very, very close on many occasions that I did it twice in 3 months.)
Feb 5, 2012 Edit:
My goal for this race is 1:49:59. I am very confident that after aprx 12 weeks of training with a coach that I can achieve this goal. We did a lot of strength training and drills in the early days at the track and for the last 3 weeks have done M-pace long intervals. As long as I can mentally and physically recreate those training runs I should be able to reach my goal.
March: UBC Duathlon This will be my first ever race involving a bicycle. I'm a little nervous about the transitioning but think it will be fun and a great way to keep me motivated to cycle this fall/winter.
Feb 5, 2012 Edit: I wont be doing this event. I volunteered for Chilly Chase a few weeks ago which gets me free entry into Green Sock Half which i would rather do. Especially since it's free.
May: BMO Vancouver Half Marathon I'll be training for the full with the girls, but racing the half with my Dad. We're planning to finish together. My Dad ran me in for my last full but we have not raced together side by side since 2007 when we finished in 2:01:56 at the time a PB for me and a slloowww finish for him.
June: Scotia Half I've always wanted to run this, and have even signed up for it on a few occasions but have not ever run it. In 2012 I finally will!!
I may also do some 5ks along the way depending on their schedule. Short races are fun! And I do intend to run a full marathon in the fall, just have not decided where or when yet.
Sick. Nervous. Slipping.
I'm really nervous for race day. Just have to get that off my chest.
I had a really bad cold and missed almost 2 solid weeks of runs. I'm nervous because the course is pretty hilly and running in my vibrams on hills is a challenge. As I said before, when I run up or down hill my toes slip out of their pockets and it makes running at a quick pace a bit of a challenge. I had planned some hilly runs to practice so I wouldn't be as frustrated on race day but I have now missed those runs.
My goal is to go under 52 minutes. I figured that was pretty solid easy goal since I did it in the first 10k of First Half in Feb and I figured if I could do it then and then still run 11k it should be easy enough to just do it and then be done. Now I worry that with the toe slipping it won't happen. I guess it's not a big deal. I just like beating goals. Having had personal bests in all my races this year I wanted to really push it on the 10k. I've never actually trained for a 10k before, it's usually a part of training for something else. My current best (official) 10k time is 55:17 on the same race, different course though I think, that was also in 2006 so at this point it's really like comparing apples and oranges.
I'm sure what ever happens I'll end up having a fun day as usual, no matter what my finishing time ends up being.
I had a really bad cold and missed almost 2 solid weeks of runs. I'm nervous because the course is pretty hilly and running in my vibrams on hills is a challenge. As I said before, when I run up or down hill my toes slip out of their pockets and it makes running at a quick pace a bit of a challenge. I had planned some hilly runs to practice so I wouldn't be as frustrated on race day but I have now missed those runs.
My goal is to go under 52 minutes. I figured that was pretty solid easy goal since I did it in the first 10k of First Half in Feb and I figured if I could do it then and then still run 11k it should be easy enough to just do it and then be done. Now I worry that with the toe slipping it won't happen. I guess it's not a big deal. I just like beating goals. Having had personal bests in all my races this year I wanted to really push it on the 10k. I've never actually trained for a 10k before, it's usually a part of training for something else. My current best (official) 10k time is 55:17 on the same race, different course though I think, that was also in 2006 so at this point it's really like comparing apples and oranges.
I'm sure what ever happens I'll end up having a fun day as usual, no matter what my finishing time ends up being.
Saturday, 22 October 2011
Mock 5k race. Do your damn hill training!
I'm obviously not very good at blogging, apparently not great at keeping promises either. I got an email 2 weeks ago from Maha at the study reminding me that I promised both verbally and on paper that I would attend the mandatory Saturday runs. Up until last Saturday I had not been going to the runs. I had some weeks covered by good excuses, conferences, moving, weddings but let's be honest mostly I was being lazy. I prefer to sleep in and run alone. I tend to run faster when left to my own company and my itunes. I recently downloaded a mix from rockmyrun, it literally rocks my run and I think it makes me run faster. I love it, I recommend everyone checks it out. Its totally free too.
Last week I ran at the shop with a woman that does the same job as me. We got to know each other over the 6 mile run in a way that only running can really bond strangers. It was a really fun way to spend 75 minutes. I hope shes at the next 2 weeks 10 milers to keep me company. Its nice to chat to someone that I have stuff in common with.
So today we did a "mock 5k race" at the clinic. It was fun, in hindsight. Most of the run I felt like I was pushing pretty hard, not all out but probably 75-80% effort. I say it was fun in hindsight because I was mad at the end cause km's 4-5 were all up hill, a very steep, very hard hill. That I had to walk part of. Cause I thought I was going to barf. It was actually that bad. I don't walk hills. I don't know who thought it was a good idea to make me run that hill. I was mad cause it brought down my pace, and cause I had to walk. The good thing is though, it taught me a very valuable lesson, that yes, I already knew but a good lesson none the less. Run hills. Hills should be a part of everyone's training sessions obviously or you'll suffer when you encounter hills. I did some hill stuff when clinic called for it in the past but most of my runs are totally flat. I live like 4 blocks from the seawall why would I add hills? I guess I'm going to have to. I'm glad I have 4 weeks until race day so I can add hills now and shouldn't be too bad off. I'll post my splits below.
Happy Hill Running! Oak street here I come!
1k avrg 4:56
fastest 4:34
2k avrg 4:40
fastest 4:34
3k avrg 4:57
fastest 4:40
4k avrg 4:57
fastest 4:46
5k avrg 7:47... see what happens when you DONT hill train!?
fastest 4:40
5.76 avrg 4:52
fastest 4:37
Overall: 30:59 5.67km avrg 5:23/km
Last week I ran at the shop with a woman that does the same job as me. We got to know each other over the 6 mile run in a way that only running can really bond strangers. It was a really fun way to spend 75 minutes. I hope shes at the next 2 weeks 10 milers to keep me company. Its nice to chat to someone that I have stuff in common with.
So today we did a "mock 5k race" at the clinic. It was fun, in hindsight. Most of the run I felt like I was pushing pretty hard, not all out but probably 75-80% effort. I say it was fun in hindsight because I was mad at the end cause km's 4-5 were all up hill, a very steep, very hard hill. That I had to walk part of. Cause I thought I was going to barf. It was actually that bad. I don't walk hills. I don't know who thought it was a good idea to make me run that hill. I was mad cause it brought down my pace, and cause I had to walk. The good thing is though, it taught me a very valuable lesson, that yes, I already knew but a good lesson none the less. Run hills. Hills should be a part of everyone's training sessions obviously or you'll suffer when you encounter hills. I did some hill stuff when clinic called for it in the past but most of my runs are totally flat. I live like 4 blocks from the seawall why would I add hills? I guess I'm going to have to. I'm glad I have 4 weeks until race day so I can add hills now and shouldn't be too bad off. I'll post my splits below.
Happy Hill Running! Oak street here I come!
1k avrg 4:56
fastest 4:34
2k avrg 4:40
fastest 4:34
3k avrg 4:57
fastest 4:40
4k avrg 4:57
fastest 4:46
5k avrg 7:47... see what happens when you DONT hill train!?
fastest 4:40
5.76 avrg 4:52
fastest 4:37
Overall: 30:59 5.67km avrg 5:23/km
Tuesday, 30 August 2011
No Longer a Vibram Virgin!
Last week I tried out the Vibrams for the first time. It was a really unusually long day. It started with 6 am "Run Day" Boot camp, then I worked my usual 8.5hr Thursday shift. After work hubbs and I went straight to the new apartment we are looking at moving into. By the time we got home and had dinner and got out the door for the run it was nearly 10 and I'd been on the go for over 17 hours.
From the time it took to get from my apartment to the seawall walking (ten or so mins), my feet were super sweaty and hot. I felt like I was walking in mud, you know when it gets squished between your toes? Like that. My husband was making fun of me saying the Vibrams looked ridiculous. What do I care? I have to say part of why I love running is because it is truly the only time when I am out in public that I don't care how I look. Clothes don't match? hair looks silly? no make-up? Don't care, here to run. Anyways, I was actually a bit scared to run for the first time essentially barefoot in the dark but after about 2 seconds I forgot all about it. I was running pretty slow- even slower than easy- cause I was exhausted and full up on the half chicken and sauerkraut I had for dinner moments before we left. My big toes were catching on the pavement as we ran and I had some like 2/10 discomfort in my foot where the big toe meets the actual foot. However, I think that was from my sloooow speed. For the last 2 minutes I sprinted and it felt amazing. I was up on my toes running like a pro. The other cool thing was that I was almost totally silent. It felt really good. All the pain and toe catching went away when I sped up. I'm really looking forward to running my natural pace in the Vibrams to really see what I can do in them.
I was reading Greg's blog and he said that after trail running in his barefoot shoes that he really felt his heels and calves. I have to say that wasn't really the case for me, again probably because of my slow pace. So far I really like running in the Vibrams, they sure make my chunky neutral cushioned shoes feel big and clumsy!
As for the Saturday group run I have no update. I skipped out due to being exhausted from the crazy week and as well I had my cousin in town to visit with. I still managed to get almost 6 hours of fitness last week so I don't feel so bad about it. I'm supposed to be starting track tonight with the first workout being Fartlek but I have to work so I will do it on my own tonight on the seawall. Official track work starts next week and I will definitely make it a priority to be there with Steph after work to get my paces in. I'm really looking forward to it.
This weeks schedule:
Saturday: 5 Mile run ...skipped see above :)-
Sunday: Rest ...rested
Monday: 40 Mins Easy ...ran 7.35km/40:03 on seawall at lunch
Tuesday: 40 Min Fartlek ...60 min "Leg Day" Bootcamp + 6k cycling before work, Fart 7.45km/40:03 after work
Wednesday: Rest ...looking forward to sleeping under my desk
Thursday: 30 Mins Easy in Vibrams
Friday: Rest
From the time it took to get from my apartment to the seawall walking (ten or so mins), my feet were super sweaty and hot. I felt like I was walking in mud, you know when it gets squished between your toes? Like that. My husband was making fun of me saying the Vibrams looked ridiculous. What do I care? I have to say part of why I love running is because it is truly the only time when I am out in public that I don't care how I look. Clothes don't match? hair looks silly? no make-up? Don't care, here to run. Anyways, I was actually a bit scared to run for the first time essentially barefoot in the dark but after about 2 seconds I forgot all about it. I was running pretty slow- even slower than easy- cause I was exhausted and full up on the half chicken and sauerkraut I had for dinner moments before we left. My big toes were catching on the pavement as we ran and I had some like 2/10 discomfort in my foot where the big toe meets the actual foot. However, I think that was from my sloooow speed. For the last 2 minutes I sprinted and it felt amazing. I was up on my toes running like a pro. The other cool thing was that I was almost totally silent. It felt really good. All the pain and toe catching went away when I sped up. I'm really looking forward to running my natural pace in the Vibrams to really see what I can do in them.
I was reading Greg's blog and he said that after trail running in his barefoot shoes that he really felt his heels and calves. I have to say that wasn't really the case for me, again probably because of my slow pace. So far I really like running in the Vibrams, they sure make my chunky neutral cushioned shoes feel big and clumsy!
As for the Saturday group run I have no update. I skipped out due to being exhausted from the crazy week and as well I had my cousin in town to visit with. I still managed to get almost 6 hours of fitness last week so I don't feel so bad about it. I'm supposed to be starting track tonight with the first workout being Fartlek but I have to work so I will do it on my own tonight on the seawall. Official track work starts next week and I will definitely make it a priority to be there with Steph after work to get my paces in. I'm really looking forward to it.
This weeks schedule:
Saturday: 5 Mile run ...skipped see above :)-
Sunday: Rest ...rested
Monday: 40 Mins Easy ...ran 7.35km/40:03 on seawall at lunch
Tuesday: 40 Min Fartlek ...60 min "Leg Day" Bootcamp + 6k cycling before work, Fart 7.45km/40:03 after work
Wednesday: Rest ...looking forward to sleeping under my desk
Thursday: 30 Mins Easy in Vibrams
Friday: Rest
Sunday, 21 August 2011
I'm a Nike Sponsored Athlete
Yesterday was the first meeting for the Nike Minimalist shoe study. We had our first run and picked up our shoes. I arrived really early, probably only a handful of other runners were there. I started to get really nervous, I was worried that everyone else would be way fitter than me and that I would be eating their dust. Slowly more people started to come and people started chatting to each other. I overheard several people saying that they were disappointed that they didn't get the Vibrams. I feel pretty lucky that I did.
Promptly at 9 am Phil started talking and making introductions, then Jack Taunton took over. He talked about how this is a landmark study that the media is very interested in. I'm pretty sure he commented on how we're all rock stars and that the world is watching us. Which I have to admit was pretty cool to hear.
Jack continued to talk about the Nike Global Research Foundation over the last 10 years and how he has worked with them to publish many studies. He talked about the Nike Free and how it was designed to be a sports rehab shoe by a Canadian female who's name I can't recall (how rude of me!) He talked about how Nike used to have 40 research centers but since the economy went bad that its down to 10 and he/we are one of them.
Then he started to talk more specifically about our study. That we are 104 participants about how hard it was to get the Pegasus, which is why we started late because they sent him the wrong ones and the right ones had only come in at the very last moment. He said that everyone wants to know what happens to statistically fit people that are randomly assigned to use different shoes after 12 weeks. He mentioned how his last study, that involved pronation control shoes and half marathon distance, saw 90% of the study finish the distance and every single person had a personal best and that he expects the same from us. This made me super happy, free shoes AND a PB?! Yes, please!!
Jack mentioned a recent health set back that would not allow him to be able to run with us but he did assure us that he would run again!!
Jack talked about how Brent will put us through our paces on Tuesday nights to build strength and speed. He thanked us for giving our time and energy to the study and asked us to be totally honest and specific about how we feel during the study. He said Nike is delighted to prove if the product is any good. He said that we are all very valuable and we will all be stars. He then thanked the store and its staff and introduced Bruce who spoke briefly about how speed work is for strength and different intensity and they want to see how the body reacts. Bruce said that we would see speed improvements and be able to tolerate running faster. The goal? A better 10k time for all. They talked about how important it is to follow the schedule as closely as possible and stressed how important communication is. There has never been a study like this before and they have a follow up study planned. We were introduced to group leaders: Moses, Steph, Chris and Ron. I'm not sure if I am remembering everyone. They said in the future we would run on Saturday with pace groups, 9/10/11/12 minute miles. We were all thanked again.
We then ran to the end of the block and back, did a group active stretch then ran 25 minutes out to the sea wall and back. The run was bloody hot, 21 degrees at 1030 am when we finished. I have to say the heat kicked my ass, I am used to running at night and have not run in like 3 weeks because I've been to sick with strep throat. I ran 8.42km in 49:27 average pace 5:52, which I guess isn't that bad considering for most of the run I was talking Stephanie's ear off. I asked her about a million questions about the study and she very kindly answered them. She is super nice and I look forward to working with her. I'm also pleased to say that I was not eating everyone's dust. There seems to be a really good mix of paces in the group.
My Vibrams are actually super cute.
This weeks Schedule:
Saturday: 50 min run
Sunday: Rest Day
Monday: 30 min easy
Tuesday: 40 min run
Weds: Rest Day
Thurs: 20 min easy in my Vibrams
Fri: Rest Day
Promptly at 9 am Phil started talking and making introductions, then Jack Taunton took over. He talked about how this is a landmark study that the media is very interested in. I'm pretty sure he commented on how we're all rock stars and that the world is watching us. Which I have to admit was pretty cool to hear.
Jack continued to talk about the Nike Global Research Foundation over the last 10 years and how he has worked with them to publish many studies. He talked about the Nike Free and how it was designed to be a sports rehab shoe by a Canadian female who's name I can't recall (how rude of me!) He talked about how Nike used to have 40 research centers but since the economy went bad that its down to 10 and he/we are one of them.
Then he started to talk more specifically about our study. That we are 104 participants about how hard it was to get the Pegasus, which is why we started late because they sent him the wrong ones and the right ones had only come in at the very last moment. He said that everyone wants to know what happens to statistically fit people that are randomly assigned to use different shoes after 12 weeks. He mentioned how his last study, that involved pronation control shoes and half marathon distance, saw 90% of the study finish the distance and every single person had a personal best and that he expects the same from us. This made me super happy, free shoes AND a PB?! Yes, please!!
Jack mentioned a recent health set back that would not allow him to be able to run with us but he did assure us that he would run again!!
Jack talked about how Brent will put us through our paces on Tuesday nights to build strength and speed. He thanked us for giving our time and energy to the study and asked us to be totally honest and specific about how we feel during the study. He said Nike is delighted to prove if the product is any good. He said that we are all very valuable and we will all be stars. He then thanked the store and its staff and introduced Bruce who spoke briefly about how speed work is for strength and different intensity and they want to see how the body reacts. Bruce said that we would see speed improvements and be able to tolerate running faster. The goal? A better 10k time for all. They talked about how important it is to follow the schedule as closely as possible and stressed how important communication is. There has never been a study like this before and they have a follow up study planned. We were introduced to group leaders: Moses, Steph, Chris and Ron. I'm not sure if I am remembering everyone. They said in the future we would run on Saturday with pace groups, 9/10/11/12 minute miles. We were all thanked again.
We then ran to the end of the block and back, did a group active stretch then ran 25 minutes out to the sea wall and back. The run was bloody hot, 21 degrees at 1030 am when we finished. I have to say the heat kicked my ass, I am used to running at night and have not run in like 3 weeks because I've been to sick with strep throat. I ran 8.42km in 49:27 average pace 5:52, which I guess isn't that bad considering for most of the run I was talking Stephanie's ear off. I asked her about a million questions about the study and she very kindly answered them. She is super nice and I look forward to working with her. I'm also pleased to say that I was not eating everyone's dust. There seems to be a really good mix of paces in the group.
My Vibrams are actually super cute.
This weeks Schedule:
Saturday: 50 min run
Sunday: Rest Day
Monday: 30 min easy
Tuesday: 40 min run
Weds: Rest Day
Thurs: 20 min easy in my Vibrams
Fri: Rest Day
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