Posted by: Karen | March 2, 2009

Sniffle *SNEEZE* Snerk ugh

Within mere HOURS of my announcement to train for the Police Half, I began to feel the symptoms of a head cold. Maybe if I get it all over with at the beginning of training I won’t have to worry about one interfering with my runs later. Yeah, that works.

In the meantime, I’m sucking zinc lozenges, taking ColdFX, and smelling like Vicks Vaporub.

I did run and swim on Sunday morning despite my clogged head. The 55 minute run through the doggy parks was interspersed with several walk and doggy-greeting breaks. The swim included relaxed laps in between playing with Little Runner during family swim.

Sunday afternoon I just knitted. Rather, I un-knitted.  De-knitted? The pattern kept going all funky on me until I realized I’d dropped a stitch a couple of rows back.

I most likely will not be doing speedwork at the Oval tomorrow night.

Posted by: Karen | February 25, 2009

I Stand Corrected

On Running Indoors

Apparently, even though my Olympic Oval running pass expires this weekend, we still get to run inside for two more weeks. Then, starting on March 20th, the CRR 10k group will start training outside again.

It’s Dawn’s Fault

Also, I had previously thought I wouldn’t be running the Police Half this April, as I hadn’t actually registered before it sold out, and I’ve been a lazy bum in avoiding long runs this winter.

My ineligibility to race now also seems to be a false assumption, as today Dawn offered me her spot and I didn’t turn it down.

I tried, kinda.

I was quite sure that if I did the math, that I wouldn’t have time to work up enough healthy distance in the ~8 weeks between now and then. I like to use a 10% per week increase in run time and/or mileage as a guideline when building up distance runs. Funny, it turns out that if I apply this rate of increase to my current weekly (cough) “long run” over the next 8 weeks, it adds up perfectly to a decent half marathon range.

Huh. I should stop doing math.

So now I’m writing run distance goals on my calendar for the next two months. I’ll write in some hill repeats, too.

You Know What This Means

This means that Dawn has to take over my cheering activities for the Police Half. I relinquished this post I’m so fond of to Dawn on the condition that she blows a kiss to the Mayor for me. I wonder if she’ll accept a bulk order of sidewalk chalk in payment for the race bib.

Posted by: Karen | February 25, 2009

Don’t Try This At Home, Folks

Yesterday at the end of the work day, my place of employment generously tacked on a fun activity, wherein an expert was brought in to educate us on the topic of heavy and light wines. There was cheese too. Good stuff.

After carefully swirling and slurping a flight of six lovely fermentations, I headed out straight from there to join the Roadrunners 10k group for our track workout. Yeah, no further nutrition included, unless you mention a couple of chocolate bonbons and a handful of mixed nuts.

The track assignment was 4 x 1000m again, just like we’d done a couple weeks ago. This time my times were 5:50 (ouch), 5:44, and 5:33. I was glad I was able to pick it up as the workout wore on, but stopped at 3 x 1000. No sense getting dehydrated.

I got home and heated up something frozen for a 9:30 pm dinner. As fun as it was tasting the wines, I don’t recommend heading straight into a track workout immediately afterwards. Ugh.

Posted by: Karen | February 22, 2009

Roadrunners Honour Streaker

Yesterday on my way to the Weaselhead XC race, I met my friend Dianne at Costco to pick up a cake for a very special occasion. Her husband, Derek Wilkinson, would be running his 100th consecutive CRR XC Grand Prix race that afternoon.

Some of our local die-hard trail runners have run 100 of these races over the years, but no one in the club’s 30+ year history has ever completed 100 in a row, so this was cause for celebration.

Before the race, Kathy Taerum, Series Organizer and Photographer Extraordinaire, had collaborated with others to highlight Derek’s accomplishment. She printed up a big poster of Derek’s running photos, which we tacked up behind the registration table. She brought meter-long banners, which we taped on the soup counter, the club clothing display, the dessert table, the men’s bathroom door, the fridge, and near the start/finish line.

By the noon-time start, the sun shone and the temperature hovered around freezing. 95 racers gleefully headed out over crunchy, technically challenging, hard-and-soft snow towards the rabbit trails. Here’s a shot of Derek heading out gingerly so as to preserve his challenged achilles tendons on the variable terrain near the start/finish.

Derek beginning his 100th consecutive CRR XC

Derek beginning his 100th consecutive CRR XC

Only a few runners fell down on the way out. I wiped out within full sight of the finish line myself, but we trail racers are made out of rubber. We bounce back and keep on going.

The Grand Prix series consists of 10 races per year, so 100 consecutive races translates to 10 years of perfect attendance. I remember seeing Derek on this race course a few years back – he’d recently had eye surgery  and had started earlier that morning to complete the course by walking it, as he was under doctor’s orders not to run.

Another time Derek had tickets and a flight booked to the most prestigious oldtimer’s hockey game ever in Edmonton, but somehow he managed to pre-run the Okotoks race course that morning before driving straight to the airport and taking in the game in very, very cold temperatures.

3/4 done his 100th consecutive race

3/4 done his 100th consecutive race

After his race yesterday, as at many of these races, Derek stayed behind at the finish and cheered in all the rest of the racers before helping pack up the clock. Derek’s also an organizer of this series, and enjoys keeping it going for others.

Back at the Glenmore Sailing Clubhouse where damp, happy,  sweaty participants warmed up with soup and dessert, Rob Stitchbury the race director handed out age group awards and various organizers made announcements. Pink Chick‘s granddaughter, Nikayla, sang a song. Paul Roberts, whose longest race streak in this series stretched to 83 races, presented Derek with a $100 gift certificate to Gord’s Running Store and an engraved bronze popsicle stick like the wooden ones we use in our timing system.

Derek graciously mentioned a few of the other streakers coming up close behind him, told us a few good stories about some of the sacrifices he’d made for the streak, and inspired us all.

My CRR XC race streak is 41 races long so far. I hugged another Roadrunner who completed his 70th consecutive one yesterday. What’s your running streak like? How far do you think you can take it?

Posted by: Karen | February 21, 2009

AFK Weekend

The second week in February the only running I did was at the Oval on Tuesday night. We ran 4 x 1000m and I ran hard enough to feel it later in the week. I have no good excuses for not running more than that, except that I spent Thursday shopping and packing up to spend the weekend at a cabin in the foothills.

Last weekend I was AFK – Away From the computer Keyboard from Thursday evening to Monday afternoon. The kids had some extra time off school, so Hubby and I took it off with them.

We took Little Runner out to a relative’s cabin and subjected her to jigsaw puzzles, Monopoly, cheese fondue and a hike around the fishing pond. There was a dvd player and t.v., so we rented Madagascar 2 and she enjoyed watching that several times. Previous to our trip I’d discovered that a nearby town hosts a public swimming pool, so we got in a nice long swim, too.

On the Sunday, Hubby returned to kidnap Serious Boy (formerly known as Soccer, or Band Boy) and we subjected him to Monopoly as well… but it totally backfired. He enjoyed himself thoroughly as he cleaned us all out. We roasted a few marshmallows in the fireplace, too.

I also got in a 35 minute jog around the cabin and a fair bit of knitting. I ended up ripping out the knitting, as the size I’d chosen for that hat was too big for that yarn.

This Tuesday I showed up for my second last track workout of the winter and ran 5 x 800m. I started out a little fast in the first one (4:22!), but in the next two repeats only gained a second and two seconds respectively. The wheels fell off in the 4th repeat (4:39), with 20 seconds gained, but I pulled the last (5th) together again with a 4:32.

Thursday instead of running I caught up on Survivor Brazil on-line and then settled onto the couch for episode 2.

Today I made up for Thursday’s laziness with my fastest ever Weaselhead XC race. More on that tomrrow.

Posted by: Karen | February 12, 2009

Gunfire, Lights & Siren Run

Just an administrative note, before I get started, to anyone thinking of joining us at the U of C soon: The Olympic Oval running track closes at the end of February, so we’re making the most of our time there this month. After that I guess we’re back to training out on the icy streets and pathways.

Running at the OO is never boring. This week while we ran around the ice, the speed skaters were racing against each other, complete with lane markers, flags and starting pistol. The sound of gunfire can jolt the adrenal system, even if you’re ready for it. There were dirt bike racers practicing their ramp starts in one small section near the spin class, with starting lights. There were also occasional flashing lights and a loud siren whenever the zamboni had to make an appearance to clean up a hockey rink.

This Tuesday between the warm up and cool down we ran 4 x 1000m repeats. I managed to keep my first 3 steadily under 5:50, with only a few seconds of variation. In the last (4th) one I was tired, but halfway through the last lap Liesbeth verbally kicked me in the butt and I picked it up to finish in 5:43.

We cooled down nicely and I made sure I stretched afterwards, but my quads began to ache last night (24 hours later) and reminded me that they were busy recovering. At least my calves seem recovered from Saturday’s race.

I’ve got two visits left on my Oval pass and two Tuesdays left in February. I’m looking forward to what time I have left inside on the grey rubber track.

Editorial Note 22FEB09: I just found this post in my drafts folder and backdate-published it to the 12th. So if you wonder why you missed it, that’s why.

Posted by: Karen | February 8, 2009

In Other News

Thursday I didn’t get out for a run, even though I dressed for one right after work. The evening got away on me and all too soon it was too late to run outside. It wasn’t too late to get on the bike, however, so I rode the bike in the basement for half an hour, and then worked on the magenta mitts.

I finished knitting the second magenta mitten this morning. Little Runner is excited to wear them!

This morning (Sunday) I worked out some stiffness from yesterday’s trail race by doing some laps in the pool. It was family swim time, so Little Runner came with me and we played the Leopard Seal game in between my laps.

I wasn’t particularly focused on accomplishing a set swim workout. I just went back and forth for a while doing breast stroke and occasional front crawl around the other families in the main pool. It was kind of fun, and it made me look up every now and then to make sure I wasn’t running into anyone.

My muscles were much happier with me the rest of the day.

This afternoon I drove south to the ceramic store where we’ve been painting mugs for the XC Grand Prix awards. We’re having a little fun with this year’s theme of “back to your roots/routes”.

Posted by: Karen | February 8, 2009

If Trail Races Were EASY…

… we wouldn’t feel so righteous for conquering them, eh?

Saturday I baked up a big pan of banana chocolate chip squares and Little Runner and I took them to the Nose Hill trail race.

It was a fairly nice day compared to last year, but there was still enough snow and ice on the trails to make the course an “ankle turner”. There wasn’t much wind leading up to race time, but just before we started it began to blow. On this race course, wind is part of the challenge. Nose Hill Park is a big prairie plateau with very few trees, at an elevation that overlooks much of the city.

This race begins with a huge, calf-cramping, uphill climb that does not serve well for a warm-up.

One of these years I might actually do a warm up run before the race, but I don’t want to seem like I think I’m an elite runner. I’m definitely not that.  A bunch of my other non-elite buddies snapped a few pics together at the start and then we were off up the first of a few monster hills.

Yes, the park is a big plateau, which is mostly flat on top. Fortunately for sadistic trail race directors, the boundaries include the steeply sloping edges of the plateau. These edges provide interminable lung-busting climbs and a-a-a-a-ah-I-can’t-sto-o-o-op descents. On the former I tried to keep in mind that it’s not supposed to be easy. I rather enjoyed the latter.

We didn’t get much respite on the flats in between the hills, because the melted-refrozen snow/ice/mud kept us concentrating hard on our balance. Our race photographer remarked to me afterwards how hard it was to get good photos of us because  “Nobody was looking up.” I did get a few quick glimpses of the mountains in the distance, but mostly I remember what the ground looked and felt like. Check out photos of the race on the Calgary Roadrunners site, and in Dawn’s Flickr page.

It took me a long time to finish, but not for lack of effort. I was reminded again this morning of the effort I put in, with stiffer muscles than usual.

I was again glad that I’d opted for the 8k distance instead of the 4k. Now that I’ve run my 6 x 8ks in a season, I qualify for the Grand Prix season standings. Also of note, this was my 40th race of this series in a row. At 10 races per season, that means I’ve run in every one for the last 4 years. My goal right now is to tack on at least one more year to reach a streak of 50.

Posted by: Karen | February 4, 2009

Fast Shorts

Good news! I found my erstwhile missing new tri-shorts that I bought at the Tech Shop over the Christmas break. They were still in the shopping bag. I tried them out while running at the indoor track last night.

Our assignment was to do a speed ladder of 600m, 800m, 1000m, 1200m, 800m, 600m. A few years ago I would have winced at it and cut the distances in half. Last night I just winced.

I whined a little at the 1200m and was tempted to skip it, but Liesbeth held me to it, and I’m glad she did. I did the whole workout in good time. I felt challenged and strong and smooth and fast and whupped at the end. It was just as it should be.

Heck, it was better than it should be. My times in the repeats showed that I must have totally sandbagged the 6 lap test last week. Either that, or these new shorts are much faster than the old ones.

Posted by: Karen | February 1, 2009

New Swim Goggles

For Christmas my sister-in-law gave me prescription swim goggles, which I LOVE. They fit well and don’t let water in. Actually being able to SEE not only took away that foggy feeling I get at the pool, it made it way easier to keep track of Little Runner there today, too.

I took Little Runner and the boy-next-door to the Winston Churchill pool this morning. They played in the main area and I got in a few laps in between some games of catch and “Happy Feet” with them.

“Happy Feet” is a game that reminded me of the penguin movie. I pretended to be a leopard seal and the kids were penguins. They laughed and scrambled up onto a foam raft to get escape me before I could grab their ankles underwater. Great fun.

I even tried practicing flip turns towards the end. I did a lot of somersaults before actually getting close enough to push off the wall, but I figured it out.

We were in the water for about 90 minutes. I probably swam laps off and on for about 45 minutes, with plenty of breaks. I did a pattern of 2 laps freestyle, 1 lap breaststroke for most of it. I did a some left-side and bilateral breathing, but it was mostly just comfy right-side breathing.

It’s time for a new swimsuit. The one I’m using is all stretched and baggy.

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