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.
Sunday, 13 November 2011
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
Sunday, 10 July 2011
This is your mission if you choose to accept it...
I initially found out about the UBC minimalist footwear study on my twitter friend @becomingajock's blog. At the time I was shopping around for Nike Frees to wear to work and I've always been interested in running in Vibrams. So, the study seemed perfect. I did a phone interview with Maha and was scheduled in for my baseline session.
I arrived at Lady Sport in Kits and Maha explained the study to me. It will try to figure out if new minimalist running shoes actually strengthen feet or cause injury. The study requires runners to train in the shoes for 14 weeks, following a training schedule laid out for them by the study: 3 runs a week by yourself and one run as a group on Saturday mornings. The runners will slowly work up from a couple of hours at home in the shoes to eventually all of their runs in the assigned shoe.
I was given a lengthy questionaire about my history as a runner. It included questions about my running frequency, duration and any injuries I might have had. We also discussed personal best finishing times, I got to boast about my recent personal success in the half and full marathon. Then Maha randomly assigned me to Vibram FiveFingers. I'm really excited that this shoe was chosen for me, its the shoe I would have chosen myself.
I then had measurements taken of my feet, legs, my Q angle, which apparently can be an indicator of how likely someone is to get injured but they didn't tell me what my angle was. I've never had a lot of knee/shin/leg/hip injuries so I guess it must be close to normal. The ladies drew on my legs and feet. Then I signed some release forms and learned that Nike was sponsoring the study.
It was finally time to get fitted for my new shoes. Putting on the first shoe was tricky, it was hard to tell my little toes where to go. The girl helping me fit them said that a guy she helped the previous day took like 15 minutes to get each one on. Thankfully I did not have any big problems and the second shoe slipped right on. I tried on a size 38 and it felt big. However, I am used to huge running shoes, as I am sure every runner is as well. I then tried on a 37 and they felt snug, like a glove. They were more comfortable than I thought they would be and they felt really supportive despite being so much less shoe than my current pair. Because we were unsure of the size I took them out onto the side walk for a little jog. Walking in the store I felt like I had mud between my toes. Taking my first few strides I felt two things almost simultaneously: I felt short, I felt free. I have not gone outside and ran barefoot since I was a child, being able to run free but have protection from gravel, glass etc felt unbelievably freeing and really cool. I felt short because I am, and I felt even shorter not having the extra 2 inches of cushioning. I returned the shoes to the girls in Lady Sport and Maha told me that they would order my shoes and that they would arrive mid August and that the study would begin shortly after.
I am really excited to run on a schedule that someone else has created for me. I'm really looking forward to seeing how my feet and the rest of my body do in minimalist shoes. I think this is going to be really fun!
I arrived at Lady Sport in Kits and Maha explained the study to me. It will try to figure out if new minimalist running shoes actually strengthen feet or cause injury. The study requires runners to train in the shoes for 14 weeks, following a training schedule laid out for them by the study: 3 runs a week by yourself and one run as a group on Saturday mornings. The runners will slowly work up from a couple of hours at home in the shoes to eventually all of their runs in the assigned shoe.
I was given a lengthy questionaire about my history as a runner. It included questions about my running frequency, duration and any injuries I might have had. We also discussed personal best finishing times, I got to boast about my recent personal success in the half and full marathon. Then Maha randomly assigned me to Vibram FiveFingers. I'm really excited that this shoe was chosen for me, its the shoe I would have chosen myself.
I then had measurements taken of my feet, legs, my Q angle, which apparently can be an indicator of how likely someone is to get injured but they didn't tell me what my angle was. I've never had a lot of knee/shin/leg/hip injuries so I guess it must be close to normal. The ladies drew on my legs and feet. Then I signed some release forms and learned that Nike was sponsoring the study.
It was finally time to get fitted for my new shoes. Putting on the first shoe was tricky, it was hard to tell my little toes where to go. The girl helping me fit them said that a guy she helped the previous day took like 15 minutes to get each one on. Thankfully I did not have any big problems and the second shoe slipped right on. I tried on a size 38 and it felt big. However, I am used to huge running shoes, as I am sure every runner is as well. I then tried on a 37 and they felt snug, like a glove. They were more comfortable than I thought they would be and they felt really supportive despite being so much less shoe than my current pair. Because we were unsure of the size I took them out onto the side walk for a little jog. Walking in the store I felt like I had mud between my toes. Taking my first few strides I felt two things almost simultaneously: I felt short, I felt free. I have not gone outside and ran barefoot since I was a child, being able to run free but have protection from gravel, glass etc felt unbelievably freeing and really cool. I felt short because I am, and I felt even shorter not having the extra 2 inches of cushioning. I returned the shoes to the girls in Lady Sport and Maha told me that they would order my shoes and that they would arrive mid August and that the study would begin shortly after.
I am really excited to run on a schedule that someone else has created for me. I'm really looking forward to seeing how my feet and the rest of my body do in minimalist shoes. I think this is going to be really fun!
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