tag:blogger.com,1999:blog-55639051316108410972024-03-27T19:53:51.798-04:00Ramblings of a Running AddictAnd Triathlon AddictMarcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.comBlogger186125tag:blogger.com,1999:blog-5563905131610841097.post-65333085601117626202011-02-08T23:44:00.000-05:002011-02-08T23:44:52.168-05:00Iron MaidenAre you training hard and experiencing poor or mediocre race results? Do you feel sluggish or tired even a few kilometers/miles into your run? <u><strong>Low iron levels could be a possible culprit. </strong></u><br />
<br />
Iron levels and running is a hot topic for runners. IMO, it is an important issue for all runners, but especially important for female runners. <br />
<br />
I have personally been plagued with low iron stores before. As a mostly vegetarian runner (no red meat or pork and only the occasional taste of chicken, turkey, and fish), I am at risk for having my iron levels drop again. In fact, I always start to worry about my iron levels when I am mid marathon training cycle. This constant awareness caused me to stumble across this good article <a href="http://www.running.net/read_feature/low-iron-may-have-you-feeling-fatigued">here</a> about low iron levels and the impact it has on running. <br />
<br />
<br />
<span style="font-size: x-large;"><strong>Why is Iron Important?</strong></span><br />
<br />
As runners, iron is vital as it is a key component to our oxygen transporting molecule, hemoglobin. It also has several metabolic roles in our body. It is also cited as the largest nutrient deficiency amongst Americans (I couldn't find a statistic about Canada, but I am sure it is a similar issue).<br />
<span style="font-size: x-large;"><strong>Reasons for Iron Deficiencies in Runners</strong></span><br />
<br />
<strong><u>1. Foot Strike Hemolysis</u></strong><br />
This basically means that as your foot strikes the ground, the impact can cause hemolysis (damage or death) to your red blood cells. You do regenerate your blood cells, but excessive hemolysis can cause your iron level (hemoglobin) and iron stores (ferritin) to drop.<br />
<br />
<strong><u>2. Sweat and Urine</u></strong><br />
Iron is lost is sweat and urine, this loss is compounded by athletes that sweat alot. Interestingly, iron is lost through the GI track in runners that train in hot humid climates (definitely not Ontario at the moment -22C tonight during my hill workout!!) Still even in the cold, I tend to sweat alot, and often come home with soaked clothes.<br />
<br />
<u><strong>3. Low levels of iron in your diet</strong></u><br />
Red meat and dark poultry tend to be good sources of iron (however, I believe you do not need to eat meat to have sufficient iron levels, you just need to be more conscious). Many endurance athletes eat carbohydrate rich diets that have lower levels of meat or other iron sources.<br />
<br />
<strong><u>4. Poor iron absorption</u></strong><br />
Iron is a finicky mineral. Certain substances such as coffee impede iron absorption, so although you consume the iron, you are not absorbing it.<br />
<br />
<strong><u>5. Blood volume</u></strong><br />
Endurance athletes have a higher blood level, making the iron a more dilute concentration in our bloodstream.<br />
<br />
<strong><u>6. Menstrual Cycle</u></strong><br />
This one is pretty self explanatory for us ladies!<br />
<br />
<strong><span style="font-size: x-large;">Tips for combating/preventing low iron levels:</span></strong><br />
<br />
a)<u><em> </em><strong>Get your iron checked</strong>.</u><br />
This involves two measurements:<br />
<strong>i) Hemoglobin</strong>: Normal hemoglobin concentration ranges from 14 to 18 grams per 100 ml of blood for men, and 12 to 16 grams per 100 ml of blood for women.<br />
<strong>ii) Iron stores (ferritin</strong>): Normal ferritin levels are 10-200 ng/ml for women and 10-300 ng/ml for men. <span style="font-size: large;"><strong>Training is seriously affected when ferritin levels drop below 20 ng/ml (ask your doctor for your lab results)!</strong></span><br />
<br />
b) <strong><u>Eat more iron containing foods</u></strong><br />
Meat, oysters, dark green leafy vegetables, legumes, enriched breads and cereals are example of foods that are rich in iron. You can also cook your food with cast iron pans to help with iron levels (I use my cast iron pan all the time!!)<br />
<br />
c) <strong><u>Eat foods that help iron absorption</u></strong><br />
Foods high in vitamin C such as orange juice help iron absorption. <br />
<br />
<strong><u>d) Avoid foods that impede iron absorption</u></strong><br />
Caffeine is a culprit for impeding iron absorption. Anyone know of some others?<br />
<br />
<strong><u>e) Take an iron supplement</u></strong><br />
Note of caution: It is best to have your levels checked before taking a supplement, as excessive iron levels can be toxic to your liver. <br />
<br />
I don't really want to resort to excessive meat in my diet, and having not eaten red meat or pork for seven years, I can't see myself returning to it. However the article mentions elite marathoner Deena Castor. She eats alot of red meat in her diet, and has really good iron <span style="font-size: x-large;"><span style="font-size: small;">levels, which she attributes to her excellent performance. Interesting food for thought. </span></span><br />
<br />
<strong><span style="font-size: x-large;">Are low iron levels a concern for you? How do you keep your iron levels normal?</span> </strong><br />
<br />
Thanks for reading!!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com263tag:blogger.com,1999:blog-5563905131610841097.post-57933104209650776472011-01-30T16:14:00.001-05:002011-01-30T16:16:22.931-05:00My Week in Workout Clothes, Part IOne of the biggest obstacles to overcome in getting out the door for a run can be all of the pre-run preparations required! Proper nutrition, hydration, and clothing requirements can be a <em><u>real</u></em> challenge especially during the winter season, when several layers of clothing are required to run outdoors. I thought it may be fun to document my preparations for the past week of my training. <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBhBiol_GFTpGVn1-TWmQAiPavnI6rYAGlRL29ZK6uT7O-130b3l2fM_6692hjw4puYdD60AmG-mT7GtnIvlznX6TxrShiJpVtW2i_sRMTOw6HNMMB0nST7h7RFSYUE9QE1_6qlKoh9qk/s1600/Picture+029.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>I normally follow a Monday to Sunday training schedule, so I usually begin my preparations for the upcoming week on Sunday afternoon after my long run (active recovery). I usually come home from my long run, shower, have a little nap, and then begin the preparations for the following training week. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><strong><u>Food</u></strong><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The weekly preparation begins Sunday afternoon with grocery shopping for the week. Moe and I often joke that we would make good prisoners because we can eat the same dish several days in a row without getting sick of it. Three cheers for leftovers!! I will often prepare two or three dishes on Sunday afternoon to eat for lunches and dinners for most of the week. I find this saves us money, dishes, and most importantly time!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>This past week I opted for two dishes:<br />
<br />
<strong><u><a href="http://cookingontherun.blogspot.com/2011/01/cucumbertomato-and-chickpea-couscous.html">Mixed Vegetable and Chickpea Coucous</a></u></strong><br />
<br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwfdjs-7-W32-QkqIDvrcSYjwFHkS90vOrQfmRwv6JG2mQMVl3wQvvDh6yt3N4JbbIjcmobuGlk8bpARbOq4fWoa5vcgmdPkoq0SRmZGCi2bichtxbP3m2aU9ESQMwoqNZl4wB3phObAA/s1600/Picture+012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwfdjs-7-W32-QkqIDvrcSYjwFHkS90vOrQfmRwv6JG2mQMVl3wQvvDh6yt3N4JbbIjcmobuGlk8bpARbOq4fWoa5vcgmdPkoq0SRmZGCi2bichtxbP3m2aU9ESQMwoqNZl4wB3phObAA/s320/Picture+012.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><strong><u><a href="http://cookingontherun.blogspot.com/2011/01/healthy-spaghetti-bolognese.html">Homemade Bolangnese Spaghetti Sauce</a></u></strong> (I have been making this sauce since I was sixteen, only now I make a much healthier version!)</div><br />
<br />
<div align="left"><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span id="goog_825257591"></span><span id="goog_825257592"></span></div></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWGktjqtG87kJSz1nrrP_uPdVQkwr3ShWpEtNuvL7m4d1dkYykBigOLaaxwZ87vfCln8lJKdUQ_kjRGjsBs5Cka0hfEl5rwO7EtdfL0jHAryG1SSoM-LG_rR3EPnLcNooB_yWpFKfaKUw/s1600/Picture+027.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWGktjqtG87kJSz1nrrP_uPdVQkwr3ShWpEtNuvL7m4d1dkYykBigOLaaxwZ87vfCln8lJKdUQ_kjRGjsBs5Cka0hfEl5rwO7EtdfL0jHAryG1SSoM-LG_rR3EPnLcNooB_yWpFKfaKUw/s320/Picture+027.jpg" width="320" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><br />
<br />
<span style="font-size: xx-small;">(If you want the recipes, click on the links above, I am trying to catalogue my recipes online)</span><br />
<br />
<strong><u>Hydration</u></strong><br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">I also wash and prep my fluid bottles so that I can just grab and go throughout the week.</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><a href="http://www.medioncorp.com/e-load-snapshot-p136227">eLoad</a> and Nathan canisters</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBhBiol_GFTpGVn1-TWmQAiPavnI6rYAGlRL29ZK6uT7O-130b3l2fM_6692hjw4puYdD60AmG-mT7GtnIvlznX6TxrShiJpVtW2i_sRMTOw6HNMMB0nST7h7RFSYUE9QE1_6qlKoh9qk/s1600/Picture+029.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBhBiol_GFTpGVn1-TWmQAiPavnI6rYAGlRL29ZK6uT7O-130b3l2fM_6692hjw4puYdD60AmG-mT7GtnIvlznX6TxrShiJpVtW2i_sRMTOw6HNMMB0nST7h7RFSYUE9QE1_6qlKoh9qk/s320/Picture+029.jpg" width="320" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div align="left" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div align="left" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDagQEsDnz4rQasesH3CNJxwAUpLCdLy6ycGDW4VuQR_7FZAWsUGAfAl1KUBJWq_ix7QLdCkzoheTWmSenlqLcoHf2gZbwHUA5QYeKiFaInu5Ildn-BkHFzDyetW5ScOZQO56eeJQ4u-c/s1600/Picture+030.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDagQEsDnz4rQasesH3CNJxwAUpLCdLy6ycGDW4VuQR_7FZAWsUGAfAl1KUBJWq_ix7QLdCkzoheTWmSenlqLcoHf2gZbwHUA5QYeKiFaInu5Ildn-BkHFzDyetW5ScOZQO56eeJQ4u-c/s320/Picture+030.jpg" width="320" /></a></div><br />
<div align="left" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">Filled!</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div align="left" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><strong><u>Clothing</u></strong></div> I start by finishing the laundry.. the only time my laundry room is neat is on Sunday evening!<br />
<div align="left" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8sRbUBg5bb1qwJp0MfKbVx2FzjOcXOWBLvE39FR_XcJhsVMOv8SDmX-ddFUDD3mmvQS3XP8BFGg-K-ypHa9BPXM3-ecYeN4vl3iolM1rJu6pMSqp9ai4d46mqlasr-JSG-lG_dXpak1E/s1600/Picture+001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8sRbUBg5bb1qwJp0MfKbVx2FzjOcXOWBLvE39FR_XcJhsVMOv8SDmX-ddFUDD3mmvQS3XP8BFGg-K-ypHa9BPXM3-ecYeN4vl3iolM1rJu6pMSqp9ai4d46mqlasr-JSG-lG_dXpak1E/s320/Picture+001.jpg" width="320" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"></div>Once I have cooked and cleaned up the kitchen, and got a handle on the laundry, I start prepping my clothes for Monday.<br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><strong><em><u>Monday (Workouts planned: Hot Yoga and Triathlon Swimming)</u></em></strong></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">Clothes (tank, sports bra, capris)</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMiURfWQ1BA6hUZzCwf4GAG5YoYf0CyzV1wiOGCbWKr1A20NBYCWznlXbyNlaGQKsIqYXU_-ELzH0K3mRE6t4PCDT8_0hvhGv9BPVNfUiwz9ZHVarc3CzDmGVZvBvC5cJ6QzA7qN-9Zwk/s1600/Picture+014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMiURfWQ1BA6hUZzCwf4GAG5YoYf0CyzV1wiOGCbWKr1A20NBYCWznlXbyNlaGQKsIqYXU_-ELzH0K3mRE6t4PCDT8_0hvhGv9BPVNfUiwz9ZHVarc3CzDmGVZvBvC5cJ6QzA7qN-9Zwk/s320/Picture+014.jpg" width="320" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Towel (From last year's Robbie Burns Race)</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEievP5STGeayjauo5I9BTfZY4_4iprdu7c_she0Oe2xlwTcBGz7M4l8uhk-pgLJDy2mhX9pFWK2WWZmIa3qsuEKUFSZzO89JWiTRu556jI14fOSBt3-si2VGcYBdDG1vuOK1dbvTTua0E8/s1600/Picture+015.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEievP5STGeayjauo5I9BTfZY4_4iprdu7c_she0Oe2xlwTcBGz7M4l8uhk-pgLJDy2mhX9pFWK2WWZmIa3qsuEKUFSZzO89JWiTRu556jI14fOSBt3-si2VGcYBdDG1vuOK1dbvTTua0E8/s320/Picture+015.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Fluids (e-discs, coconut water, Sigg Bottle)</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwbtUw5265NdAPzJ-I51Nf5ttkv5fHEiHO8U4f0FNPoWy5N883To-Ga0NxaMfHROKLtnYclLB5flG2NgmNJig5_HUCiFp8VLLj7CVZ1YyrZLLDBrYkAT8mGtVo15xbuSEupcijG8myzI/s1600/Picture+016.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwbtUw5265NdAPzJ-I51Nf5ttkv5fHEiHO8U4f0FNPoWy5N883To-Ga0NxaMfHROKLtnYclLB5flG2NgmNJig5_HUCiFp8VLLj7CVZ1YyrZLLDBrYkAT8mGtVo15xbuSEupcijG8myzI/s320/Picture+016.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: center;"> All packed in my trusty lululemon gym bag! + yoga mat (not pictured)</div><div style="text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiMo9Qvi06lLfOpATD78JtuYFqYGj-weYpiRhpIy6emk7bDNF5n7pgz4GIT-61DlHgENfLkiPbqA90TSd-RcIOdhCqj8pJN6720FN0TNWNTKaRA03Z4EHce7tFTmav3oM5CHxadqDchLk/s1600/Picture+020.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiMo9Qvi06lLfOpATD78JtuYFqYGj-weYpiRhpIy6emk7bDNF5n7pgz4GIT-61DlHgENfLkiPbqA90TSd-RcIOdhCqj8pJN6720FN0TNWNTKaRA03Z4EHce7tFTmav3oM5CHxadqDchLk/s320/Picture+020.jpg" width="320" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div>I go straight from work to hot yoga, so I bring my yoga stuff to work, and get home, eat dinner, and then head out to swimming:<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">Swim "stuff" - Flippers, goggles, cap, towel, suit and fluids</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2BOuu5x_ii_eO-8YjnRdHYz2JdE2CgOVa92bbvwGv1i-sVPmuJLdTG4vc_jwTHEvBcYWmR4d6zf_CchcJkP1VpOVSb7a6YXsgg6DOBcp6OYkYUI9JyAr8qQKmVPMDcQl8m91huzqVIFY/s1600/Picture+018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2BOuu5x_ii_eO-8YjnRdHYz2JdE2CgOVa92bbvwGv1i-sVPmuJLdTG4vc_jwTHEvBcYWmR4d6zf_CchcJkP1VpOVSb7a6YXsgg6DOBcp6OYkYUI9JyAr8qQKmVPMDcQl8m91huzqVIFY/s320/Picture+018.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Phew! That is just for Monday! Stay tuned for the rest of week in Part II of the post. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">Thanks for reading!</div>Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com42tag:blogger.com,1999:blog-5563905131610841097.post-50374431534753045832011-01-27T22:39:00.001-05:002011-01-27T23:42:41.405-05:00Basement Brick WorkoutDuring the Christmas holidays Moe and I slowly began finishing the basement in our house. We are completing the project in stages. Moe had insulated and drywalled the exterior walls, and framed our recreation room when we moved, but we had left alone since then.<br />
<br />
<strong><u>The Basement</u></strong><br />
<br />
We are fortunate to have a bright walkout basement in our home. The area where the gym is located is a large rectangular room (approximately 14.5 ft by 34 ft) and has two large windows and a patio door. I think when it is completely finished, it will be a nice bright spot to go and workout. For now though, we achieved a rather basic but still functional set up that I think we will both enjoy working out in.<br />
<br />
<strong><u>The Gym</u></strong><br />
We began by cleaning up our basement to make room for a gym. We took 4 car loads to the Salvation Army and two loads to the dump and gave away various items to friends and family. I do not keep much clutter, its amazing how easy it is to accumulate stuff!<br />
<br />
Our big splurge for the gym was a large 60 inch LED TV (<a href="http://www.bestbuy.ca/en-CA/sharp-quattron.aspx">Sharp Quattron</a>) flat screen TV. I Love it! Now I can watch my bike videos or the Biggest Loser, or even the Bachelor while working out! No more excuses!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Y16yuA9euJD5mbkXyM1GjFWYsFOZY8MtDFa2RYZBQU-q8Wn5odOUdZ1NOa4WLVg0_eFjVVpIjFQGwGD_KIs01c2B2R5MbuiNeOLwM1093dbg4gMSR1KerX8IaYS7kmr08HCIY_IdgHw/s1600/IMG_0422%255B1%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Y16yuA9euJD5mbkXyM1GjFWYsFOZY8MtDFa2RYZBQU-q8Wn5odOUdZ1NOa4WLVg0_eFjVVpIjFQGwGD_KIs01c2B2R5MbuiNeOLwM1093dbg4gMSR1KerX8IaYS7kmr08HCIY_IdgHw/s320/IMG_0422%255B1%255D.jpg" width="320" /></a></div><br />
We lined up our treadmill and my bike on the trainer to face our tv ofcourse.<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXaP-D8-ZO5HWTMWimtp_bj5pRTW9dr2x9YkkhjgQOaVHbVuZiCZPICA7sCdn91a4xX3FYMFDcJOYo8-0zK616DbUigkcV9oEsjSvWtLdpzT1id7agP-pHynnyF0Sxp8W853GMtr6NH10/s1600/IMG_0423%255B1%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXaP-D8-ZO5HWTMWimtp_bj5pRTW9dr2x9YkkhjgQOaVHbVuZiCZPICA7sCdn91a4xX3FYMFDcJOYo8-0zK616DbUigkcV9oEsjSvWtLdpzT1id7agP-pHynnyF0Sxp8W853GMtr6NH10/s320/IMG_0423%255B1%255D.jpg" width="320" /></a></div><br />
Hubs even put a step stool for me to get on my bike... its really high when its on the trainer!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3YwQsCLDcMB-3My8zYFuE5FR3MLgHltgjPk4Fb1O36NsE28LOMicBEO4OcfR_MJ1R57jQR7wsDTxHsBOVeMdHPuHPmhpQfI8P3cRhcnfiLTqrUPLeuD1bNxyvxprD5qGf_MFecJAbNN8/s1600/IMG_0425%255B1%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3YwQsCLDcMB-3My8zYFuE5FR3MLgHltgjPk4Fb1O36NsE28LOMicBEO4OcfR_MJ1R57jQR7wsDTxHsBOVeMdHPuHPmhpQfI8P3cRhcnfiLTqrUPLeuD1bNxyvxprD5qGf_MFecJAbNN8/s320/IMG_0425%255B1%255D.jpg" width="320" /></a></div><br />
I bought Hubs this <a href="http://shop.fitnessdepot.ca/FlatInclineDecline-Bench-P132.aspx">incline bench</a> for Christmas, its not fully assembled yet, but we can do ab work and chest press etc using the bench. We can also eventually add to it to. We also have some free weights.<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfUq4U0zsRP6wgwgHNFXF9LLRHxUKg7g9FZJn77sfmCdeepTuGvcy2__ESsNk7yyLnRDQzT54-U2NbzHrUqhlEHDSfpWIJSGaO_H0SOd8Ezck4wTt42B4s9MGzyMXoTEts9RYVIRf_ojM/s1600/IMG_0426%255B1%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfUq4U0zsRP6wgwgHNFXF9LLRHxUKg7g9FZJn77sfmCdeepTuGvcy2__ESsNk7yyLnRDQzT54-U2NbzHrUqhlEHDSfpWIJSGaO_H0SOd8Ezck4wTt42B4s9MGzyMXoTEts9RYVIRf_ojM/s320/IMG_0426%255B1%255D.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Stretching and ab work out area. (sorry for the blurry picture)</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OoDnkWXLfW8zvvsO7voo14pZf6vTClp1-p3PLOu3wC31Nfh5ttH1z2SP3s-rRywrVaUxUhwy_huMjopRnM5OnjyZepJ6_8f4uMnMSjHsZECCGVamSQ5AtyvoZ_2M9W-xFKSJzjqKctk/s1600/IMG_0420%255B1%255D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OoDnkWXLfW8zvvsO7voo14pZf6vTClp1-p3PLOu3wC31Nfh5ttH1z2SP3s-rRywrVaUxUhwy_huMjopRnM5OnjyZepJ6_8f4uMnMSjHsZECCGVamSQ5AtyvoZ_2M9W-xFKSJzjqKctk/s320/IMG_0420%255B1%255D.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I am going to pick up a large inexpensive area rug this week for this area, and a large wall clock for timing plank, intervals, etc. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><strong><u>The Workout</u></strong></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I had my first brick workout in my home gym this week. Here's what I did:</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"> -Thirty minutes on the bike</div><div class="separator" style="clear: both; text-align: left;"><em>*practice bike to run transition*</em></div><div class="separator" style="clear: both; text-align: left;"> -5K tempo run </div><div class="separator" style="clear: both; text-align: left;">-Ab work (leg lifts, 4 x 1 min plank, toe touches)</div><div class="separator" style="clear: both; text-align: left;">-Upper body weights (bicep curls, tricep extensions, and 10 push ups). </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">It was an amazing time efficient workout, and it was so nice to do it in the comfort of my home, especially when the weather is so cold and yucky! </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I made a spinach smoothie after the workout (3 handful of spinach, 1 cup frozen organic mixed berries, 1 cup almond milk, 2 scoops chocolate amazing grass protein, 1 scoop hemp protein, 1 tablespoon of chia seeds, 1/2 banana, and a few ice cubes). It was yummy, unfortunately I forgot to take a picture. </div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><strong><em><span style="font-size: large;">Do you have a home gym? If so, what equipment do you have in your home gym?</span></em></strong></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Thanks for reading!</div>Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com22tag:blogger.com,1999:blog-5563905131610841097.post-10276581387434639502011-01-23T19:14:00.004-05:002011-01-24T09:25:58.228-05:00Race Report: Robbie Burns 8KThis is the 3rd year in a row I have participated in the <a href="http://www.burlingtonrunners.com/index.cfm?pagepath=Club_Races/Robbie_Burns&id=5707">Robbie Burns 8K</a>. This fun race is sponsored by the Burlington Running Club, and is one of my favourite winter running events. I enjoy running it because it is a great value chip-timed race, has great swag, and being in the 3rd week of January, it helps beat the winter dull drums and get me motivated for the upcoming spring races. The Scottish theme of the event is really fun:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsODKmpXm2B68kLd9sWycNStKDutk4AUDvFVlAj6fwnS9ofL0hOsw3n1BDA94EnSbw6liGD_zQiqoFuUQXWX7JHJ5pva_VxFV1sDce-Hajn5cv55fxa6OMAlaxUPo-8o06hohtEu7VgXc/s1600/Picture+062.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsODKmpXm2B68kLd9sWycNStKDutk4AUDvFVlAj6fwnS9ofL0hOsw3n1BDA94EnSbw6liGD_zQiqoFuUQXWX7JHJ5pva_VxFV1sDce-Hajn5cv55fxa6OMAlaxUPo-8o06hohtEu7VgXc/s320/Picture+062.jpg" width="320" /></a></div><br />
This year did not disappoint. The race registration was 30 dollars, and for that fee every runner received a dri-fit running vest:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVRqGgF7_wFIpDRrExxvpiiWFtjq8lqaQ1Ndz4H2SW7eveCp1OrYtioyaHVtse12mSOHRsgCYOssT1Bt2PIYXPd4iGYvXUWrsStiCD3UBeI1J0I4N7FzWCYGX-D1lBQoC6HTyJMUupReI/s1600/RunningVest3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVRqGgF7_wFIpDRrExxvpiiWFtjq8lqaQ1Ndz4H2SW7eveCp1OrYtioyaHVtse12mSOHRsgCYOssT1Bt2PIYXPd4iGYvXUWrsStiCD3UBeI1J0I4N7FzWCYGX-D1lBQoC6HTyJMUupReI/s320/RunningVest3.jpg" width="198" /></a></div><br />
It's unisex, and a little boxy, but cute! I love when race directors think outside of the box and provide participants with unique useful swag! The two previous years were fleece pajama pants, and a cotton plaid towel.<br />
<br />
Unfortunately leading up to race day, the side of my left foot had been bothering me all week. I sat out my long run scheduled for Saturday, and I iced and took ibuprofen like crazy in hopes of being able to participate in the race.<br />
<br />
Race morning was <strong><u>freezing cold</u></strong>, and I am not joking. Yes, I live in Canada, and yes it can be cold, but it was abnormally frigid race morning. It was -17C/1.4F but with the wind chill -27C/-17F!!! Brr!! (insert explicits)<br />
Wanting to roll over and go back to bed, I instead decided to assess my foot. It was much better and there was no pain either, so I was ready to run! My friends M and M came over to my house, and Hubs drove us about an hour to Burlington to the race.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXw4UxZuS6h3-VGGIVZ_HqVkIDI2ZEsdRoSNWFwSXpegHmwoBPYxBNcX4eQ3eR0NMxF7BCHhP0dX_F3mvD9h7KPPWk543D3fpzbS5iwxuXn3j2KVUuwhuEbNX73U2HZK5r-2lP0D9E57c/s1600/Picture+045.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXw4UxZuS6h3-VGGIVZ_HqVkIDI2ZEsdRoSNWFwSXpegHmwoBPYxBNcX4eQ3eR0NMxF7BCHhP0dX_F3mvD9h7KPPWk543D3fpzbS5iwxuXn3j2KVUuwhuEbNX73U2HZK5r-2lP0D9E57c/s320/Picture+045.jpg" width="320" /></a></div>We picked up our race kits, and enjoyed a little pre-race entertainment. Thankfully, the runners are able to keep warm inside a local high school gym, complete with flushing toilets. There is not a porta potty in sight for this race!!<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyIhtCakrDYaRqj-O4cXH8TCJKLn2Dnq8gzwM0fX6gnRNOlw6TrsOQigvXeD2xzI2CaWBtm09z1xg_BDWSQsQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br />
There is a bag-pipe procession outside to the start line signalling that it is time for runners to line up at the start. We decided that since it was a cold day, and my foot was iffy, to line up towards the back and treat the race as a harder training run rather than a race.<br />
<br />
I was happy when we started running that I felt no pain, and we settled into a comfortably uncomfortable pace. The race sold out in November, so the field was crowded, and although we were trying to take it easy, we had to weave around many runners, so we were speeding along faster than anticipated.<br />
<br />
Surprisingly we all felt quite warm. I had worn two layers on the bottom (long johns and fleece tights) and four layers on top (tank, base layer top, fleece top, and running jacket). I also had a double layer of mitts, hat, and a neck warmer! (I don't mess around with -30C)<br />
<br />
The Sun came out when we turned South and ran towards Lake Ontario. It was absolutely gorgeous out! As much as winter running can be tough to get out the door when its cold, once you are out there, there is nothing like it, it really is beautiful. I enjoyed the beautiful homes along the lake shore and tried to take my mind off of the pain of a shorter faster run.<br />
<br />
<br />
Before we knew it, we were crossing the finish, done! <span style="font-size: xx-small;">(can you see the icicles on my hat?)</span><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEK0ebecP3rSqhxnGlIi4gCK6EE62g2BD5YXUnPEZEtThJGgBwgI0WIvVDAjzmYAehaiK9BgE5JLcbqKaC611l-I1oLgPOFdmj07THWnO9FSBxtSDPCJgD5z2_9nf7lp7QjY9igHkFrHI/s1600/Picture+057.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEK0ebecP3rSqhxnGlIi4gCK6EE62g2BD5YXUnPEZEtThJGgBwgI0WIvVDAjzmYAehaiK9BgE5JLcbqKaC611l-I1oLgPOFdmj07THWnO9FSBxtSDPCJgD5z2_9nf7lp7QjY9igHkFrHI/s320/Picture+057.jpg" width="320" /></a></div><br />
Time: 44:04 -5.31km/min (8:52mil/min). It was a course PW, I ran this course last year in 41:xx, but I was happy with the result, considering the temperature, my foot, and my current fitness level. Thanks to my fast friends M and M for running with me!<br />
<br />
After the race, there was a full breakfast - oatmeal, bagels and cream cheese, cookies, bananas, hot chocolate, coffee. They also have the awards in the school auditorium with door prizes. There are some serious fast runners for this small race. The top three females in my age group finished under 34 minutes, and the winning female finished in about 27 minutes! <br />
<br />
The race has me ready to up the intensity of training for the spring, and I am so glad I did it. Hope you all had a great weekend too!<br />
<br />
Thanks for reading!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com24tag:blogger.com,1999:blog-5563905131610841097.post-64883651557611341002011-01-21T15:29:00.001-05:002011-01-21T15:31:05.374-05:00Stylish!Thanks to <a href="http://mcmmama.blogspot.com/">MCM mama</a> for the stylish blogger award:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCVzGuuHggMCG0s0Yo1-yvdme2ovwVmdYslRgGxgLzm6hvt7xz_erw5wG3SnnldvyxDf5kpyb5oui-hVs5sdcRLqme7OjozER1ffUiobKQfrjXfZQb28oK4gYNLJ22yrbE1guiFMGddno/s1600/stylish-blogger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCVzGuuHggMCG0s0Yo1-yvdme2ovwVmdYslRgGxgLzm6hvt7xz_erw5wG3SnnldvyxDf5kpyb5oui-hVs5sdcRLqme7OjozER1ffUiobKQfrjXfZQb28oK4gYNLJ22yrbE1guiFMGddno/s1600/stylish-blogger.jpg" /></a></div><br />
<br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; line-height: 35px;">Here's how the award works:</span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif; line-height: 35px;"><br />
</span><br />
<ul style="color: #333333; font-family: Georgia, serif; line-height: 35px;"><li>Post and link back to the person who gave you the award</li>
<li>Share 7 things about yourself</li>
<li>Award 15 recently discovered great bloggers so we can share the love</li>
<li>Contact these bloggers and tell them they've won</li>
</ul><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;">1. I am a middle child. I have an older brother, younger brother and a younger sister. I think I may suffer occasionally from middle child syndrome, but I love having a "big" (by today's standards) family. I am an aunt to 3 nieces and 3 nephews on my side alone. The Hubs has 5 other siblings!</span></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;">2. I don't know why or how, but I lose my and re find my keys at least once a week. </span></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;">3. Because of number 2, my husband tunes me out if I panic when I lose my keys. He just stands there with his coat on waiting patiently for the calm after the storm. We are a perfect match!</span></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;">4. I am a high school biology teacher, and I have taught for 12 years. I absolutely love the challenge of working with teenagers. </span></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;">5. When I was growing up, I wanted to be an interior decorator. To gain early experience I moved to the basement of my parents house when I was 10 so I could decorate my own room (independently of my sister), albeit I decorated it with two lawn chaises pushed together for a bed, a cooler for an end table and a purple bean bag chair. I donned the concrete walls with posters of my childhood crushes (Cory Hart and George Michael). </span></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;">6. I lived on a crop farm from the age of 5-12. My dad used to pay us an allowance of 2 dollars an hour to rock pick from the wheat field. Strangely, the memories of this are fond.</span></span><span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, serif;"><span class="Apple-style-span" style="line-height: 35px;">7. I haven't eaten red meat or pork for over seven years. I still eat poultry and seafood, so I am neither vegetarian or a complete meat eater. Suggestions for the name of that diet?!</span></span><br />
<br />
<span style="color: #333333; font-family: Georgia;">I am supposed to tag 15 people, but being away from the blog sphere so long, I am not sure I can tag that many people and I am not sure who has been tagged already. Here are a few of my (and I'm sure many peoples) favourites: </span><br />
<br />
<span style="color: #333333; font-family: Georgia;"><a href="http://www.runnersrambles.com/">Aron at Runners Rambles</a></span><br />
<span style="color: #333333; font-family: Georgia;"><a href="http://lilyontheroad.blogspot.com/">Laurel at Lily on the Road</a></span><br />
<span style="color: #333333; font-family: Georgia;"><a href="http://marleneontherun.blogspot.com/">Marlene at Mission to a(nother) Marathon</a></span><br />
<span style="color: #333333; font-family: Georgia;"><a href="http://www.second-chances.ca/">Mel at 2nd Chances</a></span><br />
<span style="color: #333333; font-family: Georgia;"><a href="http://singletrackjunkie.blogspot.com/">JoLynn at Single Track Junkie</a></span><br />
<br />
<span style="color: #333333; font-family: Georgia;">Ofcourse if you want to play along, consider yourself tagged!</span><br />
<span style="color: #333333; font-family: Georgia;"><br />
Happy Friday and thanks for reading!</span>Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com5tag:blogger.com,1999:blog-5563905131610841097.post-17371819643492923562011-01-19T20:27:00.005-05:002011-01-19T21:03:09.304-05:00Marathon Training in ProgressSince my return to the blog sphere I haven't yet blogged about <b>running.</b> Don't worry, the running addict in me is still alive and well!<br />
<br />
You may have noticed the races listed for 2011 on the right hand side bar, an 8K (this weekend!), a half, a <a href="http://aroundthebayroadrace.com/">30K</a>, and the spring culminates with the <a href="http://www.flyingpigmarathon.com/">Cincinnati Flying Pig Marathon</a>. With vigour, I made my training plan, set out, registered and began running!<br />
<br />
Sounds great, right?!<br />
<br />
Except although I am amped up to train, I want <b><u>more</u></b>. <br />
<br />
More <b><u>marathon</u></b><u><b>s</b></u> that is.<br />
<br />
I usually run a marathon on the March break, and then another in the May, sometimes two. <br />
<br />
But I am often told, Marci you should focus on a specific race, you would run so much faster...<br />
<br />
Well I will be honest, I do want to run faster, what runner doesn't? But I also love running marathons, and I also tend to run well when I run multiples.<br />
<br />
So I have been casually shopping for a March marathon.<br />
<br />
Contenders:<br />
<br />
<b><a href="http://www.lamarathon.com/">LA Marathon</a></b> - I ran this last year, and it kicked my butt!! Seriously this course was a downhill quad killer, but incredibly fun!! I also want to go back and tour around LA a little more. It was the only marathon I have ran where there were volunteer drag queens at the water stations, and soy milk was given out on the course. (hilarious- who can stomach soy milk while running a marathon?)<br />
<br />
<span id="goog_179028058"></span><b><a href="http://rungeorgiamarathon.com/">Georgia Marathon</a></b><span id="goog_179028059"></span> - This would be another state for me (state number 9). I'll admit I am not that excited by this race, but maybe someone from the area or who has run it before can change my mind.<br />
<br />
<br />
Or maybe I should just stick with the plan, and train hard for Cincinnati. <br />
<br />
Help!!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com8tag:blogger.com,1999:blog-5563905131610841097.post-59787744222589630302011-01-17T16:54:00.002-05:002011-01-17T17:41:39.531-05:00Happy Blue Monday!Thanks for your responses about social media. I have decided for now to get back to posting and commenting on a regular basis and then maybe dive more into twitter and daily mile if my time/energy/desire allows for it. I get a little overwhelmed easily with all that is out there!<br />
<br />
So its Monday... Its the middle of January... and in many areas of North America, its fah fah freezzzzing cold. <span style="font-size: xx-small;"><span style="color: red;">(This morning in Southern Ontario it was -23C/-9.4F when I was driving to work!!</span><span style="color: red;">).</span></span> And according health researchers, today, January 17th, its the most depressing day of the year (otherwise known as <a href="http://www.silversurfertoday.co.uk/News/Story/?storyid=2487&title=Today_is_most_depressing_of_year_-_official&type=news_features">Blue Monday</a>)!<br />
<br />
We are lucky as athletes that we run/swim/bike.. it definitely helps any sort of seasonal depression. Still, I find myself falling victim to less motivation when temperature dips, and the days are so short. Here are some tips I find helpful to keep me happy and motivated this time of year:<br />
<br />
<strong><u>1) Connect with family and friends.</u></strong> <br />
Its a great time of year to get together for coffee and a little social time with family and friends, especially the ones you may have been unable to connect with over the holiday season. I find reconnecting and having a few laughs helps alot.<br />
<br />
<strong><u>2) Spend time with someone over 70 and under 6</u></strong><br />
I read this tip at this very <a href="http://www.lifeorganizers.com/">excellent site</a> and I think its true. Older and younger people see the world through a different lens that we do.<br />
<br />
<strong><u>3) Drink lots of fluids</u></strong><br />
For me, I drink a ton of Herbal teas in the winter, and its a ritual that I find very soothing and comforting and even uplifting.<br />
<br />
<strong><u>4) Try a new Activity</u></strong><br />
For date night this past month, Hubs took me to <a href="http://www.rockoasis.com/">rock climbing</a> and dinner. I had never been rock climbing before, and although I was initially terrified (I am a little afraid of heights), I absolutely loved it!! We had a great night and laughed more than we had in a long time. It was a great spirit-lifting feeling to try something brand new.<br />
<br />
<u><strong>5) Cross Train</strong></u><br />
We can get in ruts so trying other sports/mixing it up is important and can help us from facing boredom. I really love going to hot yoga especially in the Winter. The warm air feels so good living when its cold out, I get a good stretch, and I feel more connected with my overall health. Its a great strength training workout to boot too!<br />
<br />
This is just a hodge podge of ideas for staving off the depression. I am sure there are many others. Heck if all else fails, eat chocolate and drink wine!! <br />
<br />
<strong><em><span style="font-size: x-large;">What do you find helps to prevent the winter blues?</span></em></strong><br />
<br />
Thanks for reading!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com8tag:blogger.com,1999:blog-5563905131610841097.post-62864273479039234152011-01-15T22:18:00.003-05:002011-01-15T23:34:19.121-05:00Running and Social MediaThanks for the warm welcome back and the great feedback on <a href="http://ramblingsofarunningaddict.blogspot.com/2011/01/sleep-and-weight-loss.html">weight loss and sleep</a>. I have decided to keep a sleep log until I get a regular sleep schedule under wraps. <br />
<br />
Now that I am back trying to keep my blog more updated, I thought I would ask your opinion about social media and running.<br />
<br />
I find it very motivating to read all of your blogs. You all inspire me daily with your great posts, helpful tips and race recaps. I am exclusively a blogger and I have a facebook account. Although I have a twitter and daily mile account, I have yet to use them. I still find it most comforting and time effective to use a spreadsheet to track my workouts. In fact in case you are interested there is there is a fabulous running spreadsheet download <a href="http://www.davidhays.net/running/runlog/runlog.html">here</a>. Old school, I know...<br />
<br />
I do find that sometimes social media can leave me feeling a little exposed, but I know so many of you use other forms of social media for information and inspiration for your training.<br />
<br />
So knowing that I am <strong><em><span style="font-size: large;">very</span></em></strong> late to the party on this one, which forms of social media do you embrace or shy away from? Twitter? Daily Mile? Others? Have these helped motivate you with your training and connect with other runners?<br />
<br />
Any recommendations? <br />
<br />
Thanks for reading!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com11tag:blogger.com,1999:blog-5563905131610841097.post-80618640275875689942011-01-13T16:23:00.001-05:002011-01-13T16:25:43.803-05:00Sleep and Weight LossHello?!! Is anyone still out there?!<br />
<br />
Its been a long time.... A really long time! I kept thinking I would write a really grand post re-entering the blog sphere but it never seemed to happen, so I will just pick up blogging where I left off. I have reasons for not blogging at all in 2010, but I'll save that for another post. I have been reading your blogs, and have missed posting, so I am hoping this is the start of a regular posting routine again.<br />
<br />
This post I wanted to talk about sleep and its relation to body weight (an important topic for us runners!).<br />
<br />
I am historically a yo-yo dieter (+/- 10 lbs). I lose weight, then I gain weight. I was always able to lose the excess weight easily, until the last year or so I have noticed it to be much more of a challenge forcing me to take a closer look at exactly what I was putting into my body.<br />
<br />
Careful calorie counting, healthy eating, lots of cross training later, I felt frustrated that the weight wasn't budging. At first I blamed hitting my mid-thirties. I was always hungry. I would eat a healthy breakfast, lunch, snack, dinner. I would even blend spinach into shake and my work colleagues thought I was nuts!<br />
<br />
Even with the healthy, six small meals per day, I would have these INSANE nighttime cravings. Red wine, cheese, crackers= yum. Nacho chips + guacamole + wine = double yum. Cookies + wine =.... you get the idea.<br />
<br />
I thought, this is what getting older meant - loss of muscle, increase of body fat....increase in cravings...<br />
<br />
But then I thought of all the fabulously fit people I know, some who are decades older than me, and I realized that blaming my weight gain on aging was a cop-out. <strong><em><u>What are they doing differently</u></em></strong>? <br />
<br />
In an attempt to tune into reasons for my weight gain/insane appetite a little closer, I started evaluate my health checklist a little more closely and realized, I was depriving myself of a basic physiological need: <br />
<br />
SLEEP!<br />
<br />
I have always been a short-sleeper. In fact, it wasn't atypical for me to get 5-6 hours. With further research, I discovered that sleep deprivation (sleeping less than 7 hours a night) can cause:<br />
<div></div><ul><li>An <strong>increase</strong> in the hormone <em>Ghrelin</em> which is released to increase appetite. This explains my late night snacking habits!</li>
<li>A <strong>decrease</strong> in the hormone <em>Leptin</em>, which basically tells you to control the amount of food you shove in your mouth at any given time.</li>
</ul>Basically this results in stuffing yourself with high calorie food and still not feeling very full. A huge ah ha moment for me...<br />
<br />
Also not sleeping can <a href="http://thyroid.about.com/od/loseweightsuccessfully/a/sleepdiet.htm">(source)</a><br />
<br />
• disrupt your metabolism of carbs, causing high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.<br />
<br />
•reduces levels of growth hormone - a protein that helps regulate the body's proportions of fat and muscle.<br />
<br />
• increase your risk of diabetes <br />
<br />
•can increase blood pressure<br />
•can increase the risk of heart disease <br />
<br />
So I have been trying to sleep better since mid-December, and I have noticed a huge difference in my energy level, and control of my appetite. I've lost a bit of weight in the process too (although its a work in progress!). My workouts have also been better since I have been sleeping more. <br />
<br />
So I have moved sleep to the top of my priority list, even above working out!<br />
<br />
<em><strong>Do you sleep enough? Do you notice a change in your appetite/weight/energy with more or less sleep?</strong></em><br />
<br />
Thanks for reading!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com96tag:blogger.com,1999:blog-5563905131610841097.post-26037123477519273482010-01-17T16:54:00.002-05:002010-01-17T17:04:19.055-05:00New Year, New Goals -part IWell since this is my first real post for 2010, please allow me the chance to briefly reflect over 2009 and I can talk about what I hope for 2010 to bring for me for running and otherwise.<br />
<br />
I made some resolutions last year, so I want to briefly reflect on my progress.<br />
<br />
<strong>1. Eat clean at least 80% of the time.</strong><br />
<br />
Sucess, mostly. I started off 09 with good habits, fell off the bandwagon (gained 7 pounds), but finished the year eating healthier than I ever have and my weight is down overall 6 pounds! I like the 80% approach, I will always enjoy a treat every now and then. I have really learned that I need to treat my body well to fuel it for life, the better I eat, the better I feel. <br />
<br />
<strong>2. Get organized. I hate clutter.</strong><br />
Mmmm needs work. I still don't have a ton of clutter but I need to organize. How do you organize your running gear? Little things like that drive me nuts sometimes!!<br />
<br />
<strong>3. Stop impulse buying.</strong> <br />
Hahahahahahah!!! Funny. Well I have discovered a love for all things <a href="http://www.lululemon.com/">lululemon</a>. Seriously. I will save this for another post, but my ENTIRE running wardrobe is now LULU and I can't see myself going back. <br />
<br />
<strong>4. Running Goals</strong><br />
<em>Goal: I want to set new PR's in the half, full and 30K distance. </em><br />
Sucess- New PR in half (1:53) and full (4:02). I didn't run a 30K this year, maybe this year at Around the Bay!<br />
<em>Goal: I **will** run a sub four hour marathon this spring. </em><br />
Fail. Close, no cigar. But I am proud of my progress and I know sub 4 and beyond is in me, so I still consider it a semi-sucess.<br />
<br />
<em>Goal: Achieve Marathon Maniac Gold Status.</em> <br />
Sucess!! I ran 4 marathons in 5 weeks in the Spring, achieving gold status!!<br />
<br />
<em>Goal: Knock off 5 different states for the 50 state marathon goal.</em><br />
Fail. Much to my disappointment I had to cancel St.George, and thus only completed 4 states. Oh well. I am in no rush to complete all 50 states, and I loved all the 4 states (Vermont, California, Indiana, Virginia) that I have complete. 8 down, 42 to go!<br />
<br />
<strong>Races Completed in 2009</strong><br />
-6 marathons (Shamrock, Vermont, Cleveland, Mississauga, Sunburst, Steamtown, CIM)<br />
-6 half marathons (Chilly, Tom King, Scotiabank Toronto, Goodlife Toronto, Toronto Womens Half, Wine Country Half)<br />
-One 10 mile races (Burlington)<br />
-Two 5 mile races (Robbie Burns and Slainte Cup)<br />
-My very first Sprint triathlon<br />
-My very first Olympic distance triathlon<br />
-My very first HALF IRONMAN<br />
(A new-found love for triathlons was found!)<br />
<br />
Last year I posted a <a href="http://ramblingsofarunningaddict.blogspot.com/2008/12/so-long-2008.html">fancy slide show</a> of race pictures, this year I will keep it simple, this was by far my most memorable moment of 2009. Be prepared for the goofiest grin ever!!<br />
<br />
<object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/N89SBfAJHBs&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/N89SBfAJHBs&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br />
<br />
I would have never guessed 2009 would bring a half iron finish!! Next up, 2010 goals and preliminary plans! Thanks for reading!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com100tag:blogger.com,1999:blog-5563905131610841097.post-53121565280016610142010-01-16T20:25:00.002-05:002010-01-16T20:32:02.636-05:00Soles for Souls (Shoes for Haiti)<blockquote>Hi All,<br />
</blockquote>Happy New Year and I am sorry about my extended absence from blogland. I will be back soon, and I have been reading your blogs and commenting when I can. A running friend sent me this e-mail today and I thought I should share it with you. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5AcvyElZgIb8wRXIssSuqrFL4-hYw8euViSSM6OoKSPPrLT-Iv71FdVOa4kQ8x4eHbir8sfrnV9WYdSNDULdibH1NBs1ug9bd3iAmNC7zHvXBt4O5JSER_-h0zVYBs_s1uKMn9yfRNH8/s1600-h/haiti_img1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5AcvyElZgIb8wRXIssSuqrFL4-hYw8euViSSM6OoKSPPrLT-Iv71FdVOa4kQ8x4eHbir8sfrnV9WYdSNDULdibH1NBs1ug9bd3iAmNC7zHvXBt4O5JSER_-h0zVYBs_s1uKMn9yfRNH8/s640/haiti_img1.gif" /></a><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://www.softmoc.com/">http://www.softmoc.com/</a>.<br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I am not sure if the company "Soft Moc" is in the US or not, but perhaps there are other ways you can help. I read in the paper this morning that 1415 Canadian souls are missing in Haiti. I have to admit, I had no idea of the extent of the devastation until I read this, and felt guilty for being so caught in my day to day events, and these poor people (over 2 million) are suffering.<br />
Lets see if we can help, please donate your gently used shoes if you have the means. I have a bag ready to go for tomorrow.<br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Thanks for reading!<br />
</div>Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com65tag:blogger.com,1999:blog-5563905131610841097.post-26056993093481277412009-12-17T00:52:00.000-05:002009-12-17T00:52:45.841-05:00Secret Santa Gift IdeasHubs and I are meeting some <a href="http://www.riffraffrunning.blogspot.com/">running friends</a> for a little Christmas cheer this Saturday morning. We are going for a little trail run and then brunch at a running friends house. We are supposed to bring a running gift for a "mystery gift" exchange. Here's the criteria<br />
<strong>-10-20$</strong><br />
<strong>-unisex</strong><br />
<strong>-something a runner would enjoy</strong><br />
<br />
I need some creative ideas, and you guys are amoung the most creative people I know, so please, HELP!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com28tag:blogger.com,1999:blog-5563905131610841097.post-29887267810177533692009-12-12T23:00:00.000-05:002009-12-12T23:00:31.835-05:00Race Plans: What's Up Next?<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">First off, thanks for all your nice comments about <a href="http://ramblingsofarunningaddict.blogspot.com/2009/12/race-report-california-international.html">CIM.</a> I am still riding on a high from that race. It will take a special marathon to beat that experience!<br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I am beginning to put in place my race plans for the remainder of 2009/spring 2010. I definately want to be more selective about the races I complete, but here is what I have planned so far:<br />
</div><br />
<strong><span style="font-size: x-large;">Registered</span></strong><br />
<br />
1. January 24th - <a href="http://www.burlingtonrunners.com/index.cfm?id=5707">Robbie Burns 8K/5 mile road race</a> (Burlington, Ontario)<br />
<br />
I ran this last year in 44 odd minutes, so I know I can do better. It is a really fun little race, cheap registration fee with a full breakfast served after - a good pick-me-up for the dead of Canadian winter. Plus you get an instakilt with registration...<br />
<br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU3rq_z6v7ewkbyWxYHNDve0ZqEjMRm4-JCmjJPje-mkmRXvms_um4qktSktFb693-HDkzK_uHM7DtF5mvJutdW9qLAMHJx2Ea5UKmwmEPnl5Jb1NJddY7iPryzMrQpW8ZGp5OmeC8md0/s1600-h/instakilt_300_pixels.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU3rq_z6v7ewkbyWxYHNDve0ZqEjMRm4-JCmjJPje-mkmRXvms_um4qktSktFb693-HDkzK_uHM7DtF5mvJutdW9qLAMHJx2Ea5UKmwmEPnl5Jb1NJddY7iPryzMrQpW8ZGp5OmeC8md0/s320/instakilt_300_pixels.jpg" /></a><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">LOL... I am not sure I will be using that.. Maybe on race day or possibly Halloween?<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">2. March 7th - <a href="http://www.vrpro.ca/hm/">Chilly Half Marathon </a> (Hamilton, Ontario)<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">I run this half marathon every year as a tune-up for the spring running season. This year it has a new route along Lake Ontario. Should be fun. Who else is running this? Maybe a blogger meet-up?<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><strong><span style="font-size: x-large;">Possible Registration</span></strong><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">1. December 27th, 2009 - <a href="http://s122036257.onlinehome.us/images/race_apps/runfortheranch/runfortheranch_main.htm">Run For the Ranch Marathon</a> (Springfield, Missouri)<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">I know I just ran CIM, but this marathon would allow me to meet my goal of 5 marathons in 5 different states for 2009 (It will be my 9th marathon of the year). It is a 5K loop, and I would visit my sister in Nashville afterwards to celebrate the New Year. I think it will be a game time decision, if the weather is crappy, I won't run it. <br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">2. March 28th - <a href="http://www.aroundthebayroadrace.com/">Around the Bay</a> (Hamilton, Ontario)<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">Depending on the other races I choose, I may or may not run this one. It is a great course, and a really fun event, with great history. The race itself is older than the Boston Marathon, a fact that is widely advertised on the race shirts. Last year I sat this one out sick! :(<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">3. Feb 14th - <a href="http://www.mbmarathon.com/site3.aspx">Myrtle Beach Marathon</a> (Myrtle Beach, SC)<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">The timing of this marathon is good - we have a long weekend for family day as well. <br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">4. <span style="font-size: x-large;"><strong><a href="http://www.lamarathon.com/">LA Marathon</a>!!!!!!</strong></span><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">Last night I was at a Christmas party (full of running friends), and a plan was formulated to possibly run LA!!! Yes copius amounts of wine and beer allowed us to come to this decision! It is at the tail end of my March break, and I was thinking of visiting my Dad again in San Ramon, and then doing the coastal drive (that I've always wanted to do) down to LA and finish with the marathon. The elevation change is similar to CIM, rolling hills, which I loved. Its a brand-new route, running from Dogers Stadium to the beach. Here is a promo video of the new course:<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/KOxcRQW0Mrw&color1=0xb1b1b1&color2=0xcfcfcf&hl=en_US&feature=player_embedded&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.youtube.com/v/KOxcRQW0Mrw&color1=0xb1b1b1&color2=0xcfcfcf&hl=en_US&feature=player_embedded&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="425" height="344"></embed></object><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;">I am trying really hard not to race too many races, but there are so many good options out there!! If you know anything about Myrtle Beach or LA, I would appreciate your feedback.<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: left;"><br />
Hope you are all having a great weekend! Thanks for reading!<br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div align="left" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div>Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com19tag:blogger.com,1999:blog-5563905131610841097.post-66072496092892647262009-12-09T15:52:00.003-05:002009-12-10T21:52:20.193-05:00Race Report: California International Marathon (with pics)I arrived home yesterday from California, and I had a blast! Here is a quick recap on my time in the San Franscisco area, and ofcourse the highlight of the visit, the <a href="http://www.runcim.org/">California International Marathon</a>.<br />
<br />
This race was really special since my sister was also running it. As many of you know, my Dad also lives near San Franscisco in the town of San Ramon, so it was the perfect opportunity for me to get a visit and run a marathon that I had heard so many of the Cal runners rave about last year, and maybe get a chance to meet a few of these ladies as well!<br />
<br />
Friday I had plans to meet Jolynn but awoke after travel, with a headache and a really bad case of pre-race nerves, so unfortunately I did not get to meet her! :( Hopefully I will get to meet her when I return possibly in March. I spent most of the day Friday low key catching up with family and trying to rehydrate after feeling very dehydrated after the 5 hour plus flight on Thursday.<br />
<br />
Saturday morning came and we made the 1 hour trip to Sacramento. We got there had lunch, and then hit up the expo! It was a small expo and rather unremarkable, but well organized none the less.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV5syBbdJSlridwdcRsfZ_TnmzgEQ60S0RsqW7tw9UOLe5sPTTx8CDQVMPwj0UV0p18pHSjdSdYi-45aGsmdZ0PjInuJxMn7wBP3pI2TJHSG2_acQg5j4g5ACCrtBpRohli2qkv8qPN-s/s1600-h/cim5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV5syBbdJSlridwdcRsfZ_TnmzgEQ60S0RsqW7tw9UOLe5sPTTx8CDQVMPwj0UV0p18pHSjdSdYi-45aGsmdZ0PjInuJxMn7wBP3pI2TJHSG2_acQg5j4g5ACCrtBpRohli2qkv8qPN-s/s640/cim5.jpg" /></a><br />
</div><br />
We had a quiet afternoon and evening, and went to bed early to ready ourselves for our 4 am wakeup call. When the morning came, I felt really calm. Usually I dread the start of a marathon, but today I felt calm. I just went over the messages I had gotten from friends and family prior to the marathon in my head. One good friend in particular told me "<strong>Stay strong out there, we are with you with, you can do this</strong>". It really stuck with me and became my mantra whenever I struggled throughout the race.<br />
<br />
This race is a point-to-point course (which I loved), so we stayed on the warm buses until 10 minutes prior. I said goodbye to my sis (who lined up at the front - she ran a 2:53 marathon), and went to stand in line at the bag check, which was poorly located close to the start line. This created a mob-like jam in front on the trucks that would transport our gear back to the finish, and people began to push each other towards the bag check. People also began tossing their bags towards the trucks in spite of being told not to. It was kinda hilarious, like a bad comedy skit. I manuvered my way through the crowd (benefit of being short), and dropped my bag and got the heck out of there! Nicole said they lost her bag, CIM work on this organization please!<br />
<br />
The race started out and I felt a little crampy but since I started slow, I told myself not to worry, it would be OK (which it was, but I had lingering mild cramps throughout the race including a calf cramp - maybe dehydration?) Aron had warned me the course was rolling hills and she is right. The course is really quite challenging, and one must do proper hill training to run a good race. I found myself LOVING the rolling course, it was never boring, and everytime you ran up (which was endless), it was usually followed by a downhill. <br />
<br />
As you ran past each mile marker, there were gentlemen in top hats that would yell out your total time and splits and pace. I love this!!! What a great idea! At first my splits were in the 10's but after I got onto to pace, they were either high 8's or low nines, and I loved hearing "you are on pace to run a 3:58 or 4:00 hour marathon" It helped motivate me to stay on track and I vowed to hear them say that until mile 20 at least!!<br />
<br />
I ran my first half in 1:58 (gun time), and felt a little tired, but I just kept telling myself I can do this, and before I knew it I was at mile 20. My mile 20 split was 3:08 (gun time), and I was told, "you are on pace to run a marathon in under 4 hours). I decided I needed to go for it.<br />
<br />
Ahhhhh the last six miles, I ran my best, only taking my very brief water breaks at the water stations, but past mile 23 I could hear people yell "yah 4 hours!". I knew the 4 hour pace bunny was on my tail. I could hear the mob like "clump clump clump" of the feet behind me, and honestly, I tried to hold them off as long as I could. <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSa1T43poR63Vq4UfabVVSMWMxwe6Itz21E89-TODio8j-JqNIZAYC3RtmzhKsUu414fZoLXI6jf27AiSnFsWPFMi0qsRuG4udwDffCwVXD7Nq_unnxfNyXoF4hkvaeHWhNwLCgUgkUqQ/s1600-h/cim-3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSa1T43poR63Vq4UfabVVSMWMxwe6Itz21E89-TODio8j-JqNIZAYC3RtmzhKsUu414fZoLXI6jf27AiSnFsWPFMi0qsRuG4udwDffCwVXD7Nq_unnxfNyXoF4hkvaeHWhNwLCgUgkUqQ/s640/cim-3.jpg" /></a><br />
</div><br />
When the 4 hour pace bunnies (there were 2) passed me at mile 24, I was a little relieved, it was easier to chase then to have them breathing down my back. I did my best to keep them in my sights, but man those last two miles are tough. I really felt like I was outside my body watching down.. I really and truly gave it all I had, and crossed the finish line at 4:03:20, with a chip time of 4:02:01.<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnS-g7AcpTZ7eTxQvGhLNxN2OQuGcM4Bj0V8QGYW-7HUx0HAB2YEmE_k_WDkS7a9j-CaxSndUUORJquAXvUOBLQw8RMZqZilV4jsBazfd3-mTuzVpyWBBdZWSwV3WZxrbdxh76xSskdwk/s1600-h/cim+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnS-g7AcpTZ7eTxQvGhLNxN2OQuGcM4Bj0V8QGYW-7HUx0HAB2YEmE_k_WDkS7a9j-CaxSndUUORJquAXvUOBLQw8RMZqZilV4jsBazfd3-mTuzVpyWBBdZWSwV3WZxrbdxh76xSskdwk/s640/cim+4.jpg" /></a><br />
</div> I missed seeing my dad, sister and brother in law at the finish -it was so crowded!! I am so proud of how I ran this race. I never gave up, and I know I have a sub 4 hour in me. After this race, I know I can eventually chip away and get my 4 hours and maybe a BQ with alot of training and hardwork. That is what I love about running. The constant challenge!!<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeB8h67PS6tkTGeUq0VjPBdG9NxzbCNptOKA0-MqBKWLfdhrK2zuoFT2QNQI20iYeS5l6N5sct1sif4eOqYr4gWKNYZ9sniFPA4fcRP8DiSukdAC41fM7SQ8TtwnMHnQTFaiwRBs8NpmU/s1600-h/cim2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeB8h67PS6tkTGeUq0VjPBdG9NxzbCNptOKA0-MqBKWLfdhrK2zuoFT2QNQI20iYeS5l6N5sct1sif4eOqYr4gWKNYZ9sniFPA4fcRP8DiSukdAC41fM7SQ8TtwnMHnQTFaiwRBs8NpmU/s400/cim2.jpg" /></a><br />
</div><br />
The next day I met up with <a href="http://runnersrambles.blogspot.com/">Aron</a>, <a href="http://runs4fun26.blogspot.com/">Tara,</a> <a href="http://chicrunner.com/">Danica</a> and <a href="http://nicole--marie.blogspot.com/">Nicole</a> for breakfast in Walnut Creek. It was so fun meeting these people, and hearing about their marathon experiences. Everyone ran awesome races! Aron BQ'ed, Nicole had a PR, and Danica and Tara are now marathon maniacs. Congrats also to <a href="http://roadbunner.blogspot.com/">roadbunner</a> who got a great PR race day. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPP3vWMENzdjm7mMtILRsmgdt_iGWN4MgNkPQ9PL6a26w1Vm7Gwgd2gA4FI8JKQqKYwZihnDqmJCxis3wpD5PZuZPJIsFgJeNl-8xc5r25xxQY-p-PFqGZbYUqUx2xgG8xPaXMq9kxdgQ/s1600-h/cim9.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPP3vWMENzdjm7mMtILRsmgdt_iGWN4MgNkPQ9PL6a26w1Vm7Gwgd2gA4FI8JKQqKYwZihnDqmJCxis3wpD5PZuZPJIsFgJeNl-8xc5r25xxQY-p-PFqGZbYUqUx2xgG8xPaXMq9kxdgQ/s400/cim9.bmp" /></a><br />
</div><br />
<br />
<br />
<br />
After breakfast I went to Napa to sample wine, and had an awesome day. Sigh.... Napa is so beautiful. (sorry I only had my blackberry so excuse the crappy pictures!)<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnW2DkapBK0Rm5pMnHSUfKxgzG82nP2qz7GHWzYrTyEzEJXZOq0QQF_t6YZt3zIBYTnvH03OLQ7e57S-RS_sycfQZg16noo_uZ5heCUMtrfEGyZcdaVx0eACvrZIT9ngPY8Ta64qQN60E/s1600-h/cim6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnW2DkapBK0Rm5pMnHSUfKxgzG82nP2qz7GHWzYrTyEzEJXZOq0QQF_t6YZt3zIBYTnvH03OLQ7e57S-RS_sycfQZg16noo_uZ5heCUMtrfEGyZcdaVx0eACvrZIT9ngPY8Ta64qQN60E/s640/cim6.jpg" /></a><br />
</div><br />
I flew home Tuesday and when I got home Hubs surprised me with this min chocolate cake:<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyGr652BPbGVblPGwIzNto4CEkeGVCdCINCpLL8DlHFD8QfHaQAay040QY-KGhHpf95bnMs2V5g1IVryNmnlgOrgfWjet9pyB6FDMOjPhQI9aopwo1FknD5Ys65kDFLlkwNMs4NriHs5g/s1600-h/cim7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" ps="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyGr652BPbGVblPGwIzNto4CEkeGVCdCINCpLL8DlHFD8QfHaQAay040QY-KGhHpf95bnMs2V5g1IVryNmnlgOrgfWjet9pyB6FDMOjPhQI9aopwo1FknD5Ys65kDFLlkwNMs4NriHs5g/s400/cim7.jpg" /></a><br />
</div><br />
It was so yummy!! What a sweetie!<br />
<br />
<br />
All in all I LOVED this marathon, and I just may have to come back and run it again! The state of California is now done (8 states total down!)<br />
<br />
So what's next?! I have a few plans I am mulling over, which I will post about in a few days. I am considering another marathon in 3 weeks also.... :) <br />
<br />
Thanks for reading!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com34tag:blogger.com,1999:blog-5563905131610841097.post-18963901902989211692009-12-06T23:53:00.000-05:002009-12-06T23:53:27.897-05:00CIM marathon: race resultIt was a cold (even for this Canadian) and windy day at CIM, but perfect weather for running a marathon. I had a great race, and a almost 7 minute PR, final time 4:02:01... dang! If I had known I was that close to 4:01 something, I would have sprinted to the finish. All in all although I wanted a sub 4 (and wasn't passed by the 4 hour bunny until mile 24), I am very happy about my result. <br />
<br />
Congrats to all the marathoners today, in particular Aron, who I am sure most of you, ran an amazing race and qualified for Boston. <br />
<br />
Full race report to come, soon. Tomorrow I am off to Napa Valley to sample some wine to celebrate! Thanks for reading.Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com26tag:blogger.com,1999:blog-5563905131610841097.post-86606037570366814872009-12-01T23:56:00.004-05:002009-12-02T00:05:42.054-05:005 mile race report/CIM here I come!**sigh** Its been awhile since I have posted, time seems to be scarce lately, but I wanted to update you before I leave for California on Thursday to run <a href="http://www.runcim.org/">CIM</a> this weekend (I'm super, super excited!!). <br />
<br />
<strong><em>Training Update</em></strong><br />
I previously posted about my <a href="http://ramblingsofarunningaddict.blogspot.com/2009/11/update-and-need-for-speed.html">need for Speed</a>, and fully intended to keep you all updated weekly on my training. Overall it went well, I did all of my speedwork, long runs and tempos. I also did my hot yoga twice weekly, and my weekly swim. I let the weekly bike go due to time restraints, but I will pick it up after CIM is done.<br />
<br />
I have <strong>great</strong> running friends to thank for keeping me on track and motivated for CIM. They ran my long runs and did speed work with me every week even though they are not running any marathons until the spring. We also are participating in Angela's <a href="http://ohsheglows.com/abs/">Whittle My Middle</a> challenge, and I have noticed a significant improvement in my core strength.<br />
<br />
<strong><em>Race Update</em></strong><br />
I decided to run a <a href="http://www.roadrace.ca/race4.html">5 miler</a> this past weekend to test my progress (and for <a href="http://ambitiousaspirations.blogspot.com/">Alissa's </a>Turkey Trot Race). The race advertised to be a downhill course, but there was no downhill in site, but it was a relatively flat course with a few small rolling hills. Anyway, although it was VERY windy, I managed to pull out a 3 minute one second PR, with a finish of 39:38 (4:58 km/min pace) . As a added bonus I was fourth (out of 16) in my age group, so I was really happy with the result. I feel ready as I can be for CIM. I will try my best to relax and hopefully to marathon day will unfold with a PR for me. I feel as ready as I can be at this point!<br />
<br />
I am also participating in <a href="http://runtothefinish.blogspot.com/">Amanda's</a> Bootie Buster Challenge and maganged to rack up 35 points last week. This week I will have less since I am in taper mode.<br />
<br />
So I am off to California to see my dad. My sis and BIL are also running. I am meeting up with <a href="http://singletrackjunkie.blogspot.com/">Jolyne</a> on Friday, and also hope to meet <a href="http://runnersrambles.blogspot.com/">Aron</a>, and a few other bloggers. <br />
<br />
P.S - Although I missed this past Friday, <a href="http://marleneontherun.blogspot.com/2009/11/56-hbbc-points-42-lbs.html">Marlene</a> is also hosting Cans for Comments every Friday.. Marlene will donate canned foods to a food bank for your comments.. what a great cause.<br />
<br />
Hope to catch up with you all soon, I'll update you about CIM soon after I finish! My bib number is 1081.. although I don't know if you can track live or not.<br />
<br />
Have a great hump day, and thanks for reading despite my irregular updates!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com22tag:blogger.com,1999:blog-5563905131610841097.post-30005376056441741892009-11-10T18:31:00.011-05:002009-11-10T19:04:22.298-05:00Training Update and a Little InspirationHappy Tuesday everyone... tomorrow is hump day and today is my <strong>much needed</strong> rest day!<br />
<br />
Last week I posted my 5 week countdown to<a href="http://www.runcim.org/"> CIM</a> plan, and its been going well. Here is a little summary:<br />
<br />
<strong>What I planned</strong><br />
-4 x 800 m (7-8 miles)<br />
-6 mile tempo<br />
-1 recovery run (4-6 miles)<br />
-long run 30K <br />
-one swim, one bike, and 2 hot yoga workouts<br />
<br />
<strong>What I actually did</strong><br />
- 4 x 800 @4 minute 19 second per K (~7 miles)<br />
-4 mile tempo<br />
-long 30K run<br />
-two hot yoga classes<br />
-one swim class<br />
<br />
I skipped my bike and recovery run, as I was getting over the last part of my cold, and my tri swim class was intense. By the time Sat rolled around and I planned a bike and recovery run, I knew I would benefit more from a rest. On Sun am, I ran a VERY hilly (300 meters of elevation climb) run with some friends so it turned out to be a good idea to take a rest today. Today (Tuesday) is my rest day this week and I am enjoying every minute of it!<br />
<br />
This week I will up my mileage before taper, but I feel great, I am really trying to listen to my body rather than just piling on the miles and wearing myself down. I think I can thank the return of hot yoga to my schedule for awaking my awareness of my body. I absolutely love my hot class. I am so happy to be back doing it twice a week. I've really noticed a difference in how I feel and the weight seems to coming off better. Today I weighed myself and I am now down 10lbs from a few months ago.<br />
<br />
Speaking of yoga, hubs sent me a link with a video of a climber's trek to <strong>Mount Everest Base Camp (altitude </strong><strong>5360 metres (17600 ft), </strong> a bucket list item that he wants to complete in his life... (hubs has read every high altitude climbing book out there). The thought of it both scares and thrills me at the same time. <br />
<br />
The music that accompanies the video is beautiful. I first heard this song at a yoga studio and I immediately bought the CD at a yoga show. I listen to it whenever I need to be empowered or need to feel calmness. Its appararently a Tibetian (sp?) chant for <strong>world peace</strong>. The positive karma you feel when watching this video and listening to the music is wonderful. Enjoy!<br />
<br />
<br />
<br />
<br />
<br />
<object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/zDqPhbTccd8&hl=en&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/zDqPhbTccd8&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Do you have a bucket list? Are there items on your bucket list that scare you, but you know you must do them sometime in your lifetime?Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com20tag:blogger.com,1999:blog-5563905131610841097.post-48886934951589828822009-11-03T15:56:00.001-05:002009-11-03T16:20:19.106-05:00Update and the Need for SpeedHello everyone! I haven't felt much like blogging lately, but I have been commenting sporadically on your blogs. Some great marathon/race finishes lately.. keep up the great work! I'll try to keep this blog more updated and visit your blogs soon.<br />
<br />
I was to run <a href="http://www.hamiltonmarathon.ca/">Hamilton marathon</a> this weekend, the same marathon <a href="http://marleneontherun.blogspot.com/">Marlene's</a> hubby Mark ran, and that I ran <a href="http://ramblingsofarunningaddict.blogspot.com/2008/11/race-report-hamilton-road-to-hope.html">last year</a>. I have had a cold lingering since Steamtown, but I still managed a decent half marathon the week after at Toronto International Marthon (1:55:30), not a personal best, but it felt really good and it was a great day. <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSj3vi-ykud7ARpanRyvQ_Ed3JyuPjXJ49NDE0BTjNS-n536yKIs1uqTf2GX1Nze1BjQkqd4dN-taD4WQB2x9AcI4yqAqfgg1PJwTpUSN8bAa0_Yss1dGkpmd-pLMBO2iHh_WUhV31GzU/s1600-h/image_server.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSj3vi-ykud7ARpanRyvQ_Ed3JyuPjXJ49NDE0BTjNS-n536yKIs1uqTf2GX1Nze1BjQkqd4dN-taD4WQB2x9AcI4yqAqfgg1PJwTpUSN8bAa0_Yss1dGkpmd-pLMBO2iHh_WUhV31GzU/s640/image_server.jpg" vr="true" /></a><br />
</div><div class="separator" style="clear: both; text-align: center;">(Rats.. head was down!!)<br />
</div><br />
That left two weeks until Hamilton, and I felt great, but unfortunately my cold got worse. I stayed home from work Thursday and Friday, but felt much better Fri evening, so I decided to try. Shortly after I started running, I knew that it was not a good idea. I felt overall tired and weak, so I stopped at an aid station to have Hubs pick me up. I love this course, and I knew if I was healthy I stood a good chance a good PR, but alas, it was not meant to be. <br />
<br />
So now, I am focused (and super excited) about <span style="font-size: x-large;"><strong>CIM!!! </strong></span><span style="font-size: small;">For those of you wondering why CIM (being I am living in Ontario, Canada), my dad lives in San Ramone California, and to top it off my sister Melissa and BIL Richard are also running the race. Added bonus is meeting some really great California <a href="http://runnersrambles.blogspot.com/">bloggers</a>. </span><br />
<br />
<br />
Which brings me to to<br />
<br />
4 weeks <strong><span style="font-size: x-large;">Need for Speed</span></strong> or maybe <strong>I need Speed</strong>!! Countdown to CIM!<br />
<br />
I am working on a speed plan, here is my rough idea. <br />
<br />
<strong>Week one (November 2-8)</strong><br />
-4 x 800 m (7-8 miles)<br />
-6 mile tempo<br />
-1 recovery run (4-6 miles)<br />
-long run 30K (yes, I flip constantly between kilometers and miles, some distances I like in miles, some in kilometers! .. weird I know)<br />
-one swim, one bike, and 2 hot yoga workouts<br />
<br />
<strong>Week two (November 9-15)</strong><br />
-1 x400m, 4 x 800, 1 x1000 (8-9 miles)<br />
-8 mile tempo <br />
-1 recovery run (4-6 miles) w/10 strides<br />
-long run 22 miles<br />
-one swim, one bike, and 2 hot yoga workouts<br />
<br />
<strong>Week three (November 16-22)</strong><br />
- ladder workout (400-800-1000-1600-1000-800-400) (10 miles)<br />
-1 recovery run w/ 10 strides (5 miles)<br />
-1 steady run (9 miles)<br />
-10 mile race (possibly) or 24K long run<br />
-one swim, one bike, 2 hot yoga workouts<br />
<br />
<strong>Week four (November 23 -29th)</strong><br />
-3 x 1600 m (8 miles)<br />
-1 recovery run w/10 strides<br />
-1 steady run<br />
-10 mile run with 4 miles at race pace<br />
-one swim, 2 yoga workouts<br />
<br />
<strong>Week 5 (November 30th - Dec 6th)</strong><br />
-3 x 800 m (6 miles)<br />
-recovery run with /10 strides<br />
-one hot yoga before I leave for SF!!<br />
<strong><span style="font-size: x-large;">-CIM (December 6th)</span></strong><br />
<br />
Anyway, that is the plan, but I would love/greatly appreciate any feedback. Thanks for readingMarcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com23tag:blogger.com,1999:blog-5563905131610841097.post-65892080966661907612009-10-14T16:23:00.001-04:002009-10-14T16:23:59.010-04:00RecoveryThanks everyone for your nice messages about my Steamtown race result. It definately turned out to be more than a training run.<br />
<br />
I am working on my Steamtown Report, but unfortunately got a little cold post marathon sniffles that leaves me napping on the couch after work. I hope it doesn't hold on, I want to do some speedwork in preparation for the Hamilton Road to Hope marathon November 1st!! I am also thinking of running a half marathon this weekend in Toronto. I have some goals for that race, Hamilton, and then CIM the next month.<br />
<br />
Tonight I am meeting a friend for Hot Yoga, which is my favourite post race recovery activity, which brings me to the topic of this post<br />
<br />
<strong><span style="font-size: x-large;">What is your post-race recovery routine?</span></strong><br />
<br />
Here is what works for me<br />
-Epsom Salt baths (eucalyptus)<br />
-Massage<br />
-Extra Sleep<br />
-Herbal tea<br />
-Potato chips (seriously)<br />
-Hot Yoga<br />
<br />
<br />
So what do you do?Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com26tag:blogger.com,1999:blog-5563905131610841097.post-23714147543060678852009-10-12T09:31:00.003-04:002009-10-12T09:31:47.786-04:00Happy Canadian Thankgiving and Steamtown Marathon Quick ReportFirst of all Happy Thanksgiving to all my Canadians blogger friends. Hope you are relaxing and enjoying the holiday! I am cooking a turkey dinner today for my mom and sister (she came home from Nashville to visit!). Great for active recovery!<br />
<br />
Despite a recent post about losing my <a href="http://www.blogger.com/post-edit.g?blogID=5563905131610841097&postID=7216891535425354949">mojo</a>, I surprised myself with a small PB yesterday at Steamtown. I finally felt like I had some kick in my legs and ran my first ever NEGATIVE split marathon.<br />
Time - 4:08:54 (a 26 second PB). Given that this was a training run, and I was doubting even a 4:30 finish, I am very pleased with this result.<br />
<br />
Full report to come. Major congratulations to all the marathon runners out there this weekend, there were a ton of great results, and I look forward to reading your reports.<br />
<br />
Now you'll have to excuse me, I have a turkey to stuff and get in the oven and an apple crisp to bake. Have a great Monday!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com24tag:blogger.com,1999:blog-5563905131610841097.post-85377705422222904492009-10-06T22:37:00.001-04:002009-10-06T22:38:03.837-04:00Full Steam Ahead!I am officially registered for <a href="http://www.steamtownmarathon.com/">Steamtown Marathon</a> this weekend! <br />
<br />
***insert happy grin***<br />
<br />
I decided to opt for this marathon over Hardford since its on the Sunday, and Hardford is Saturday and I can't register online anymore, and it would be rushed to get there with no entry guarantee. This last minute marathon will replace my planned 22 miler this weekend (whats 4 more miles..). <br />
<br />
I don't have a race plan yet, but I will be conservative since this is not my "A" race, so I will likely start out slow and see how it goes. Weather looks good - partly cloudy low 34F, high 57F so that should help.<br />
------------------------------<br />
This week we have been eating so well. Its harvest time in Ontario, and I made a wonderful homemade tomato soup and homemade sphaghetti sauce with fresh tomatoes and basil. While at the farmers market look what I picked up for $2.50!!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://fromapplestooranges.files.wordpress.com/2008/11/brussel-sprouts.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img $r="true" border="0" height="420" src="http://fromapplestooranges.files.wordpress.com/2008/11/brussel-sprouts.jpg" width="315" /></a><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">One brussel sprout tree!! I never knew how brussel sprouts grew.. Either way, I rarely make brussel sprouts, anyone have any good suggestions for preparing them. Hubs doesn't like them very much, so I am determined to make a tasty dish that he will like.<br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Good luck to all the racers this weekend! Thanks for reading!<br />
</div>Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com36tag:blogger.com,1999:blog-5563905131610841097.post-26287705071809795572009-10-03T16:13:00.006-04:002009-10-03T16:28:59.367-04:00When one door closes...<em><span style="font-size: x-large;">another one opens..</span></em><br />
<br />
<span style="color: black;">I felt this way this morning anyway, but certainly not the last few days. I decided for a variety of reasons (which I'd rather not disclose on this blog), that I couldn't go to run St. George today. Instead I enjoyed a great 29K run with friends this morning. I felt the best I have since Muskoka, so it was a good call on my part, but it sucked to let my registration fee/Utah trip go. Sigh.. next year. I hope I am able to get in through the lottery. My plane ticket was credited, so all is good! :)</span><br />
<br />
I am running <a href="http://www.hamiltonmarathon.ca/">Hamilton Road to Hope marathon</a> November 1st, then <a href="http://www.runcim.org/">CIM</a> on Dec 7th, so this week called for a 29K ish run, and next week will be a 35K/22 mile trek. It is also Canadian Thankgiving next weekend so I have the Monday off work, as does Hubs.<br />
<br />
<strong><em>Do you see where I am going with this? (door opening!)</em></strong><br />
<br />
I have a long run scheduled, and a long weekend. (Inside voice: <span style="font-size: x-small;">Why not run a full marathon instead</span>?!!) <br />
<br />
I want a driveable-to marathon, so after a quick bit of research on <a href="http://www.marathonguide.com/">marathon guide</a> these are the contenders.<br />
<br />
1) <a href="http://www.steamtownmarathon.com/">Steamtown Marathon</a> - this course is similar in nature to the Hamilton course, and the CIM course. Some rolling hills, but overall a significant downhill. Practice makes perfect (I hope), but the only con is that I have run PA state twice (2 Philly marathons). <br />
<br />
2) <a href="http://www.hartfordmarathon.com/site3.aspx">Hartford </a>- I would love to travel here, nice flat course. It would knock Connecticut off of my 50-state list. Cons being well there is no more online registration (just the expo), and I am not sure it will be the best prep for Hamilton. <a href="http://absolutlyfit.blogspot.com/">Laura</a> also recommended this marathon to me.<br />
<br />
I may not choose to run a marathon next weekend. I am trying (its hard when you are a running addict...) to choose my events wisely and not just enter everything. If I feel good and recover well (so far so good), I will register. Also I am watching the weather, so no hot, humid marathons that are going to zap me!<br />
<br />
I am going to cut this post short. I am craving a nice Salmon dinner with a great glass of red wine, and Hubs and I are going out to eat!! Hope you all are having a wonderful weekend and I will catch up with your blogs soon. Thanks for reading!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com23tag:blogger.com,1999:blog-5563905131610841097.post-72168915354253549492009-09-29T00:49:00.001-04:002009-09-29T00:51:27.200-04:00MojoMy mojo (my running mojo that is) has left the building! I still feel sore and worn out from Muskoka 70.3, and realized this while running the Scotiabank Waterfront halfmarathon this weekend. Even though I took it "easy", it was truefully not an easy race for me. I was sore and sick after, I seem to have some lingering blisters that are really affecting my running gait, making everything sore and achy. Anyway I guess I'll just keeping plugging away to get out of this running slump! <br />
<br />
After Scotia marathon I met up with some friends and watched our friends finish (including Marlene rocking her redemption, and Hubs ran his 28th marathon!!). One really cool feature of the Scotia Marathon is special celebrity guest runners called "running legends". One of them I have mentioned on my blog before, <a href="http://ramblingsofarunningaddict.blogspot.com/2008/06/alfie-shrubb-8k-fun-run.html">Ed Whitlock</a>. Ed Whitlock ran the 2004 Scotia marathon at<strong> age 74 in 2:54:49.</strong> <strong>Today he is 78, and ran the half marathon in 1:37:33!! </strong> Incredible! I also got to witness what I would have previously declared IMPOSSIBLE. <strong>Fauja Singh is 98 years old and finished the 5K event in 35 minutes. </strong>I felt a wave of emotion when I saw him approach the finish line. What an inspiration!!<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbtiMK04DtNASDh125ksz1jg6YjqFto4JjiIu085yrR34BIS4GkzJqk_-uRQ8Sk9DB_1rFYPeFBrdhC_2P69OlxsoZGHY7maRhdREaTLnjGMJMI_eGE9eL7VtRnyEsoqXEnPgLmfZM1_Q/s1600-h/13marb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iq="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbtiMK04DtNASDh125ksz1jg6YjqFto4JjiIu085yrR34BIS4GkzJqk_-uRQ8Sk9DB_1rFYPeFBrdhC_2P69OlxsoZGHY7maRhdREaTLnjGMJMI_eGE9eL7VtRnyEsoqXEnPgLmfZM1_Q/s400/13marb.jpg" /></a><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">98 and running a 35 minute 5K. Even more inspirational I read that he didn't start running until he was 81. Incredible!!<br />
</div><div align="left" class="separator" style="clear: both; text-align: center;"><br />
</div>--------------------<br />
<br />
<br />
So while my running mojo has left the building, thankfully there are other sports I love to keep me active and motivated. Today I went to newly formed staff weight training club after school. I generally dislike lifting weights and want to spend as little time at the gym as possible, so it was good to just do a simple 45 minute circuit after school. The club meets Mon and Thurs, so this should be enough in terms of weight training for me and it felt good to get a strength training workout in. Today was arms and I did the following<br />
-15 pushups <br />
-50 situps<br />
-incline press (15 reps of all of the exercises below)<br />
-chest press <br />
-dips<br />
-seated row<br />
-upright row<br />
-tricep curls<br />
<br />
I just did one set today since I didn't want to be super sore tomorrow (I probably will be anyway), but it is a good start anyway. Thursday is legs!!<br />
<br />
I also went to an <a href="http://www.epicureselections.com/">Epicure</a> party tonight, and sampled some delicious dips. I bought mini pizza pans, which I am super excited about.. mmm homemade pizza. <br />
<br />
After the Epicure party, I went to my second triathlon swim class. The class is coached by Paul Johnson and so far its pretty good. Alot of sprinting and speedwork. I hope we also get some stroke improvement tips. We also do alot of drills with flippers, so I went out and bought a pair.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1MDtaB__ZEgfNnOPgkNLxZhCUmEWvpDA9c43iQdYIlZc6CAMAFVEXNsLq8n-d4iQ3Bq0ws7MJntC9RiWvnsEh8a9RjMz2A9g8T7fHGk0YXjUVGzftiQ4K7t-1NXPukTFj4RbSPBqGC40/s1600-h/P1011078.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iq="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1MDtaB__ZEgfNnOPgkNLxZhCUmEWvpDA9c43iQdYIlZc6CAMAFVEXNsLq8n-d4iQ3Bq0ws7MJntC9RiWvnsEh8a9RjMz2A9g8T7fHGk0YXjUVGzftiQ4K7t-1NXPukTFj4RbSPBqGC40/s400/P1011078.JPG" /></a><br />
</div><br />
<br />
Tonight we didn't end up using the flippers, but did a few challenging drills. One was an 8 x 50 meters sprint with 15 seconds rest. After each set our "rest" began after we jumped out of the water onto the pool deck, an extra upper body workout! Anyway I am really liking the class so far, although it is definately a good workout!!<br />
<br />
Sorry if this post is full of typos, I'm tired and need sleep!<br />
Hope you all had a great Monday. Thanks for reading!!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com30tag:blogger.com,1999:blog-5563905131610841097.post-4105389061095019482009-09-26T19:26:00.001-04:002009-09-26T19:28:27.184-04:00Fall Five Miler Race ReportI participated in <a href="http://runninglaur.blogspot.com/">Running Laur's</a> Fall Five Miler Race on Wednesday this week.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><br />
</div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6WdBPibNzRFZjzZ49MY3nSrYJ8_0J6hUEOd-lV1VXPCgepFBippdD-ZkGOQVXdL2qhIbP60VAVQDv8DCvgNQWUCi1z-WyyK3xYu35bJ6nkRU5ANjD87LPaWOoDfUr0I1IYHp3YfVklYc/s1600-h/Fall5Tan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iq="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6WdBPibNzRFZjzZ49MY3nSrYJ8_0J6hUEOd-lV1VXPCgepFBippdD-ZkGOQVXdL2qhIbP60VAVQDv8DCvgNQWUCi1z-WyyK3xYu35bJ6nkRU5ANjD87LPaWOoDfUr0I1IYHp3YfVklYc/s320/Fall5Tan.jpg" /></a><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I went for a trail run with friends Wednesday evening on the <a href="http://www.seatonhikingtrail.org/">Seaton Trail</a> which located along the West Duffins Creek in Pickering, Ontario. The trail is very pretty and has some very challenging terrain and is the perfect run location for a fall-themed run. Unfortunately I forgot my camera, and I didn't wear a watch, so I don't have much to report, but it was a really nice run and this event helped get me out and doing it! One of my running friends said our distance was 8.9K which is over 5 miles. Thanks Running Laur for organizing this (you rock!). I **love** fall running!!<br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">And it has finally felt like fall running lately!! Although it was a humid mess earlier this week, it has cooled off just in time for marathon season. <br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">I have decided to go it alone (sans Hubs) to St. George as well, I think it will be an adventure and I am super-excited! In order to better prepare, I made a last minute decision to run the half tomorrow at the <a href="http://www.torontowaterfrontmarathon.com/">Scotiabank Watefront Marathon</a>. No big PR plans, just a forced faster -closer to marathon paced run. I am still recovering from my half iron a few back so I can't afford to overdo it. Hubs is doing the full as a "training run" Crazy nut! <br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Congrats to all of the racers this weekend. A few <a href="http://mel-2ndchances.blogspot.com/">triathletes</a> <a href="http://singletrackjunkie.blogspot.com/">were</a> <a href="http://runs4fun26.blogspot.com/">born</a>!! And ofcourse good luck to all of the Scotiabank runners especially <a href="http://marleneontherun.blogspot.com/">Marlene</a> who is seeking her redemption this weekend also at Scotia!<br />
</div><div class="separator" style="clear: both; text-align: left;"><br />
</div>Hope you all have a great rest of your weekend!! Thanks for reading!<br />
<div class="separator" style="clear: both; text-align: left;"><br />
</div>Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com15tag:blogger.com,1999:blog-5563905131610841097.post-62506312536082466922009-09-20T20:22:00.003-04:002009-09-20T20:26:54.969-04:00Moving ForwardThanks everyone for your kind words about my Ironman 70.3. I find it amazing that some of you said you were inspired by me, when so many of you inspire me daily!! I definately will complete another half iron, and I have an Ironman in my sights/thoughts, but first I need to work on becoming a faster triathlete. I plan on running a few marathons this fall, but to keep up the cycling and swimming. I wish I could keep doing triathlons throughout the winter!<br />
<br />
In the meantime, I have <a href="http://www.stgeorgemarathon.com/">St.George Utah marathon</a> on Oct 3rd. At least I thought I did... Hubs is having trouble getting the time off work so I may have to go alone, or not go at all. I keep wavering between the two. In one respect I really want to run the marathon. The course looks beautiful, and I have already paid my registration fee. <strong>Would you travel by yourself to a marathon?</strong><br />
<br />
On the other hand training for the Muskoka 70.3 had me running less than I normally would for a marathon. I did run a few 30+ K runs, but haven't focused on speed to any large degree. This week I have been tired so I stuck to easy workouts (1 swim, 1 bike and 2 runs). I don't mind just completing the marathon, but I was sorta hoping to PR it or at least enjoy it with Hubs. <br />
<br />
I do have some other news. I am running the <a href="http://www.hamiltonmarathon.ca/">Hamilton Road 2 Hope marathon</a> on November 1st, and then I am even more excited to announce that I am running the <a href="http://www.runcim.org/">CIM mar</a>athon December 6th. My sister and brother in law are also running it, and we are going to stay at my Dad's in San Ramone. I hope I can meet some of my favourite west coast bloggers. I can't wait to run a marathon with my sister (although she will be much faster than me)!! <br />
<br />
Here are a couple of more pictures from Muskoka 70.3; <br />
<br />
<div style="text-align: center;"><strong>Swim to Bike Transition</strong><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkwzB5w0hUzEQ7q-tXPPx-BtYgbOpgIiXBRSMY1ZJoPOA2gz2zQDYtzgpd_We6MBcyUu4iK2-8cmw8T92jd-DTNo0EhKv-ClAt4_2pZl7UMeN8FzOBiYgFcelL_Txv1ezccgm2k0K76FA/s1600-h/biketrans.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iq="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkwzB5w0hUzEQ7q-tXPPx-BtYgbOpgIiXBRSMY1ZJoPOA2gz2zQDYtzgpd_We6MBcyUu4iK2-8cmw8T92jd-DTNo0EhKv-ClAt4_2pZl7UMeN8FzOBiYgFcelL_Txv1ezccgm2k0K76FA/s320/biketrans.jpg" /></a><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><strong>Bike</strong><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXkcq0JFAYjXzOGea9j57KTK87CaZLeqBszpl4xz3iKyc4vTkSAm4h2RHFDlcLj-kpgg3IFqjjYBudkoDc_bVB0a6t68dqQhxApSksKvhBVKdHUizHE9rNhcPJcc8Aa0eBAuzamtBNq9Q/s1600-h/bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iq="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXkcq0JFAYjXzOGea9j57KTK87CaZLeqBszpl4xz3iKyc4vTkSAm4h2RHFDlcLj-kpgg3IFqjjYBudkoDc_bVB0a6t68dqQhxApSksKvhBVKdHUizHE9rNhcPJcc8Aa0eBAuzamtBNq9Q/s320/bike.jpg" /></a><br />
</div><div style="text-align: center;"><strong>Bike</strong><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvA0m-UUrILCnsrKy4GjaIWBSAxP163XfK2bV92nHsF2ArLoO2jDwMqhwXe4u5w3mWTMRSiHMzJYHKJe_mQg-jj0FIt9-fB-2le_i90nrG3GJVcqq54qsgsLFqgckY1uQ97jCt7CGa5BY/s1600-h/bike2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iq="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvA0m-UUrILCnsrKy4GjaIWBSAxP163XfK2bV92nHsF2ArLoO2jDwMqhwXe4u5w3mWTMRSiHMzJYHKJe_mQg-jj0FIt9-fB-2le_i90nrG3GJVcqq54qsgsLFqgckY1uQ97jCt7CGa5BY/s320/bike2.jpg" /></a><br />
</div><div style="text-align: center;"><strong>Run</strong><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNSHdkp62lmVCVzar-fiJfeVkTjCnLyT8-exMSECYQDizk2lCSvN8T9ryyTrTk-hzl8UB07Su1uAf9qisnfMmE9IzvzUD0D7VhR81Bsoih10KqtJwDMGmhl1Fvt5s5AmfyaEBptqPQqPg/s1600-h/run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iq="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNSHdkp62lmVCVzar-fiJfeVkTjCnLyT8-exMSECYQDizk2lCSvN8T9ryyTrTk-hzl8UB07Su1uAf9qisnfMmE9IzvzUD0D7VhR81Bsoih10KqtJwDMGmhl1Fvt5s5AmfyaEBptqPQqPg/s320/run.jpg" /></a><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: center;"><strong>Finish line (My wave started 33 minutes after gun time)</strong><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTMaSEo24dM8Kwg9J09iakUyqNOJmMSrFX4O1hYh1x7nRHXkhw1mHRkHOsboKieZN_TTmreYfgeFDh-JS0yRF5EdDcIoXfTaTpZ4k1O2DqvtOt4Mo_8RJS533QrqHipFYJwGVdEggnlZA/s1600-h/finish+line.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" iq="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTMaSEo24dM8Kwg9J09iakUyqNOJmMSrFX4O1hYh1x7nRHXkhw1mHRkHOsboKieZN_TTmreYfgeFDh-JS0yRF5EdDcIoXfTaTpZ4k1O2DqvtOt4Mo_8RJS533QrqHipFYJwGVdEggnlZA/s320/finish+line.jpg" /></a><br />
</div><br />
Congratulations to all racers this weekend, I look forward to reading your race reports. Hope you all have a great Monday, thanks for reading!!Marcihttp://www.blogger.com/profile/11514393906061742296noreply@blogger.com30