Speed Trials

What a nice day for 9k!

Today marks my last long run before the race. And it almost didn’t happen. I really didn’t want to go for a run today. Like for reals. I wanted to hang out with these guys:

But instead I put on all of my gear and headed out into that -14*C weather. It was pretty cold to start, but I still worked up a sweat. Here are my splits:

1 – 5:50
2 – 5:37
3 – 5:41
4 – 5:37
5 – 5:41
6 – 5:34
7 – 5:36
8 – 5:31
9 – 5:19

See that – I even had enough in the tank for a little sprint at the end. Actually, the whole run felt great and I went from being all *whomp whomp* before the run to being really amped by the time I got home. It was a good solid run and a nice end to my long runs. I’ll probably run a couple more times next week, but I’m generally going to take it easy and look after my legs. They’re a bit tight and sore in some spots, and I don’t want to risk an injury right before the race (or even on race day).

Other highlights from the week include a grueling skate along the Rideau Canal. I was pushing the stroller on a day that reached above freezing, so the canal was really soupy and it was tough slogging. I think I skated about 4k in total, and walked maybe another 3-4. On Tuesday I went on an ambling run around the neighbourhood, checking out houses!

I can’t help it, I’m obsessed! (not that I would give up our new house for anything, but it’s nice to see other people’s curb appeal…)

The Afternoon Run is really a double-edged sword. On the one hand, it was lovely to linger in bed this morning with Nico and Angelo, make some oatmeal, enjoy my coffee, and take the time for a bathroom break before going out for my run. Being well-fueled and rested really makes a difference in the quality of the run. Not to mention the weather outside had a chance to warm up a smidge.

On the other hand, waiting till noon to run meant that the run almost didn’t happen. After all that lounging and relaxing and enjoying the morning, the last thing I wanted to do was get out in the cold and hit the pavement. But after re-reading last week’s post about how three runs a week hits the running sweet spot (best for sense of achievement AND for physical performance) I just put on my running gear and eventually I headed out the door.

This week’s long run was 8km.

And wouldn’t you know it, it was the best run of the week! I wanted to maintain a pace of 6:00/km but I was feeling good, so I didn’t mind inching it up into the 5:30′s and 5:40′s. I’m proud to have run farther and faster than last week’s long run. It also really pumps me up for the race that’s in two short weeks.

Other runs this week included a devastating 2.5k run on Wednesday that sucked so hard. Our winter has been marked by freezing rain followed by cold snaps that led to ice, ice, ice. The sidewalks were like a skating rink, and with every step my foot would slip back. I was making no progress, and I was straining my knee in all kinds of bad ways trying to keep from falling. I cut it short and headed home. Then two days later I went for an early morning 5k – the weather was better and Nico had settled down in our bed so I seized the opportunity to run. The race was threatened in the first kilometer by a case of the “oh god where’s the nearest bathroom??” but a lovely hostess at a local restaurant saved the day and let me use their facilities.

So, we’re two weeks away from the BIG RACE. I figure it’s time I shared my loose goals. My goal time for this 10k is 55min. That’s an average pace of 5:30/km. Pretty doable, but still a bit challenging. Adrenaline on race day always ups my time by 3-5 seconds per km so I’m hoping I’ll be able to come in around 55min. HOWEVER I know that external obstacles may come down on me and threaten my time goal. For one, the weather could seriously turn on us (hello freezing rain and/or deep freeze!) and who knows how Nico will sleep in the couple of nights leading up to the race. Not to mention that I will be going out for back-to-back birthday dinners for my brother right before race day. So, my second goal is to allow myself to tone down the pace and even walk if I need to. As much as it would be swagging to come in under 55min, I’d much rather have a decent (if slower) run that won’t make me super miserable.

Next week’s long run will be my last before race day, and I’m hoping to run the actual race course just so’s I can get a lay of the land. Hopefully the weather will cooperate!!

If Goldilocks taught me anything, if given the option of one, two, or three runs a week, the middle option should be “just right”. But that’s really not the case.

See, if I only manage one run a week, then at least there’s a sense of accomplishment because I made it out there at all. If I run three times a week, then I stay loose and limber and my muscles are used to the exertion.

But if I only manage 2 runs a week, I get the worst of both worlds: there’s no sense of accomplishment because technically I’ve fallen short of my 3-run goal, and both runs are pretty brutal because there’s so much time lapsed between them.

So yeah, this week hasn’t been stellar. In fact, it looks a lot like last week’s training, which is fitting since my sleep has been just as lacking and the weather just as poor.

This morning’s 7k run was on sidewalks and paths that were basically sheets of ice. I ran it nice and slow (average pace of 5:55) and finished it in 41:23.  Halfway through the run I stepped on some ice that gave way to a freezing cold puddle underneath, and it instantly soaked my foot. And before I could correct my footing, the other foot landed in the same puddle. After that I didn’t even attempt to avoid the puddles along the path. My feet were so cold and wet by the time I got home, but it felt SO nice peeling off my socks and warming my feetsies on the rad!

A few people have asked if I wear anything special to run in icy conditions, and the answer is no. I just wear my regular ol’ runners, but I am terrified of falling (and re-injuring my knee) so I make sure to really shorten my stride during the winter months. My feet always land directly underneath me, so I remain pretty stable.

I’m going to make this short and sweet… Kinda like my training plan this week. Derp.

I don’t know, maybe it’s the cold weather and icy conditions, maybe it’s the fact that Nico had more night feedings (4/night) than usual, maybe I just needed a break, but I bailed on my mid-week run, and I didn’t do much in the way of cross or strength training this week. Though I ran 5k on Tues and we have gone on some outings as a family unit, so it’s not like I’ve been sitting on the couch doing nothing… Okay, I did a bit of that too..

So because I flaked on exercise during the week, I couldn’t very well ignore my long run this morning. I dutifully woke up, put on some gear (including my new Run for It Tights from Lululemon) and headed out the door. The run started off a little bit tough; I was a bit rusty after all. I had some tightness in my legs, but after the first km I was warmed up and the next three seemed to go by quite effortlessly. But then the last 2km dragged on and on and on. I kept looking down at my watch hoping I’d put more distance behind me, and I was always surprised at how little progress I’d made. Finally I got home and overshot my house a bit to round out the last km. I was SO HAPPY it was over. Here are my km splits:

1 – 5:54
2 – 5:44
3 – 5:48
4 – 5:53
5 – 6:10 <– Ooof
6 – 5:51

I ran it 2min faster than last week’s 6km, so I’m happy for that. I still don’t know what my time goal will be for the race on Feb 19, but I’ll take a look at my past runs and come up with a loose goal this week.

Oh yeah, one final thing: notice how I’ve done zero strength training yet. Well, lifting, carrying and babywearing a 16lbs boy is taking a toll on my lower back. It’s sore probably 70% of the time now, so I have to get smart and start working out those muscles. Cos you know, that boy’s only going to get bigger!

I’m feeling a lot better today than I did on Tuesday. And thanks to Crystal for her lovely comment on my last post – I guess I must remember that we’re all trying our best!!

This morning was truly idyllic – I was enjoying my morning coffee with Angelo, we were reading the paper while Nico nursed and slept in my lap. For a brief moment I was completely at peace with everything – no nagging anxiety about dishes or dustbunnies, no needless worrying about diapers or lack of sleep. It was just lovely to hang out as a family (yes, Enzo was there too). And then I looked out the window…

It was very sunny out, but the kind of winter sun where you just KNOW it’s frigid out there!! Across the street I could see a neighbour scrapping her car of ice, and she was NOT making any headway. “I really should go for a run” escaped my lips, and immediately the stress of adhering to my training plan crept back into my neck. After all, I didn’t go for my 5k run yesterday because of the snowstorm, but today’s conditions are no better since there’s a dusting of snow over VERY icy roads.

I looked down at my beautiful sleeping boy, and I decided it was now or never. He was napping, Angelo was home, I could lace up my shoes and be back in 30min.

The run was neither easy nor challenging – I was working to keep a good pace, but the effort wasn’t herculean.  And all at once I felt that same peace as I had over breakfast. And for the first time in 4 months, I felt good being completely alone. Sure I thought about my baby while on the run, but I certainly enjoyed the scenery and the solitude, too.

And hey, despite icy conditions and strong winds, I managed a 5k in under 30min. Added bonus: Nico was still asleep by the time I got home!