Posted by: Karen | July 1, 2008

A Visit Back Home, Training Included

First of all, Happy Canada Day! Here’s a flag photo I took last month at the Columbia Ice Fields.

Canadian Flags at the Icefields

Last Friday I packed up Little Runner and we headed off to the Ponoka Stampede Parade. Yahoo! We met up with my mom’s kin to watch the horses, bands and floats go by. My grandma is 91 and more frail than she’d like, but she had a great time at the parade!

Grandma at the parade

I hope to age as well as my grandma someday, but right now I’ve got time to make the most of my youth and health.

Saturday morning I went for a nice 110 minute run in the country. It was mostly flat prairie dirt road, but I did run down and up out of a valley twice. It was hard to keep running towards the end – just wanted to walk – but I started counting my steps and it kept me focused long enough to finish strong.

After lunch Little Runner and I got hair cuts and then played at the Camrose swimming pool. I didn’t swim any laps, but it felt good to keep the muscles moving, and the cool water helped with recovery.

Saturday night I got the bike out of my trunk and rode it around a bit to make sure it was ready for at least an hour’s ride the next morning before church. Sunday morning the back tire was a little low, so I pumped it up. I was not gentle enough in removing the pumper thingie and must have weakened the tube at the valve connection. It went kablooey on me a block from the house, and I’d forgotten my spare tube kit at home. Phooey. Oh well, more time for visiting, eh?

That afternoon we dropped by my cousin’s and my auntie’s homes in Wetaskiwin and Millet for hugs and visiting. We had so much fun I forgot to take pictures. Monday (yesterday) morning we dropped off some fresh flowers and a couple more hugs with Grandma and headed back to Calgary.

Last night I went swimming for the second Monday in a row. I like being able to swim late in the evening. I don’t have to rush supper like when group running or orienteering. Liesbeth joined me at the pool and gave me some very helpful pointers about my feet (keep them closer together and pointed if possible) and hands (cup them).

It finally dawned on me that breathing every other stroke works much better than every 4th one. It made the difference between dying in 2/3 of a length and making it 5 laps in a row. I floundered around with a mix of breast stroke and front crawl in the first five laps, and then knocked off the next 5 laps of front crawl (after the epiphany) in no time.

I cooled down with a couple of laps of breast stroke. I’m still not “relaxed” while doing front crawl, but there’s a more sustainable rhythm now. I think I need nose plugs. I came away refreshed and looking forward to my next swim.

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Posted in Bike, Canadian Content, General, Swimming

Posted by: Karen | June 28, 2008

Orienteering & More Skeeters

I remembered our hats, but I must remember to bring the bug spray. Yay, it’s finally warm enough for bugs? I also need to remember my camera, to share with you the beauty of the parks we explore every week.

This week the O-course was set in Riley Park, a friendly, inner-city, flat, civilized place with mowed lawns, old trees, a wading pool and cricket pitches. There were a few cricket teams out practicing their pitching and batting and whatever else cricket players practice. It was strange and interesting to see – I’ve never watched a cricket game. Why didn’t I learn about cricket in phys. ed. in school?

The Super Junior Orienteers played a map-bingo game, where they learned to check symbols on their bingo card to make sure they were at the right control flags. I finally got it through my head that maybe if I learn the symbols too, I’ll be able to understand the courses better. I have homework to do before our next session!

Riley park is not huge compared to the other parks in which we’ve been getting lost orienteering lately, so I agreed to let Little Runner follow a map all by herself. I made sure she had the simplest course, and just followed about 10-20 feet behind. I only got to look at her map twice, and only offered general guidance by asking questions. She did really well, only missing one control, and when she realized her mistake she back-tracked and found it.

At one point she realized that the next control was on the opposite end of the wading pool from where she was. Should she go around the wading pool, or could she get wet and go through it? It was a warm night – who was I to stop her? She grinned big-time as she traipsed right through the pool, soaking her shoes, socks, and pants right up to her knees.

Cool! For a while there I was wondering if she’d ever stay focused long enough to figure out this map reading thing. Now I have more hope.

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Posted in General, Orienteering

Posted by: Karen | June 28, 2008

Orienteering & More Skeeters

I remembered our hats, but I must remember to bring the bug spray. Yay, it’s finally warm enough for bugs? I also need to remember my camera, to share with you the beauty of the parks we explore every week.

This week the O-course was set in Riley Park, a friendly, inner-city, flat, civilized place with mowed lawns, old trees, a wading pool and cricket pitches. There were a few cricket teams out practicing their pitching and batting and whatever else cricket players practice. It was strange and interesting to see – I’ve never watched a cricket game. Why didn’t I learn about cricket in phys. ed. in school?

The Super Junior Orienteers played a map-bingo game, where they learned to check symbols on their bingo card to make sure they were at the right control flags. I finally got it through my head that maybe if I learn the symbols too, I’ll be able to understand the courses better. I have homework to do before our next session!

Riley park is not huge compared to the other parks in which we’ve been getting lost orienteering lately, so I agreed to let Little Runner follow a map all by herself. I made sure she had the simplest course, and just followed about 10-20 feet behind. I only got to look at her map twice, and only offered general guidance by asking questions. She did really well, only missing one control, and when she realized her mistake she back-tracked and found it.

At one point she realized that the next control was on the opposite end of the wading pool from where she was. Should she go around the wading pool, or could she get wet and go through it? It was a warm night – who was I to stop her? She grinned big-time as she traipsed right through the pool, soaking her shoes, socks, and pants right up to her knees.

Cool! For a while there I was wondering if she’d ever stay focused long enough to figure out this map reading thing. Now I have more hope.

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Posted in General, Orienteering

Posted by: Karen | June 28, 2008

Speedwork & Skeeters

Tuesday, Fiona and I joined the CRR 10k group for some drills, plus 10 push-ups and sit-ups. I was okay with 10 push-ups but not so much with the sit-ups. Normally when I’m there I just do 10 crunches, but this time I actually tried getting my elbows all the way to my knees. Ha, only managed 3 of those, not very well, and my belly hurt for 3 days after.

Some of the Roadrunners are training for a half marathon, so they set off on 5 x 1 mile repeats. Fiona was new to speed repeats, so we stuck to 5 x 800m instead. We found a good, consistent pace that didn’t make Fiona want to kill me, but it kept us going faster than we would have normally run.

It had rained earlier in the day, but the sun – and the mosquitoes – came out later. The mosquitoes didn’t bother us much as long as we kept moving.

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Posted in General

Posted by: Karen | June 28, 2008

Speedwork & Skeeters

Tuesday, Fiona and I joined the CRR 10k group for some drills, plus 10 push-ups and sit-ups. I was okay with 10 push-ups but not so much with the sit-ups. Normally when I’m there I just do 10 crunches, but this time I actually tried getting my elbows all the way to my knees. Ha, only managed 3 of those, not very well, and my belly hurt for 3 days after.

Some of the Roadrunners are training for a half marathon, so they set off on 5 x 1 mile repeats. Fiona was new to speed repeats, so we stuck to 5 x 800m instead. We found a good, consistent pace that didn’t make Fiona want to kill me, but it kept us going faster than we would have normally run.

It had rained earlier in the day, but the sun – and the mosquitoes – came out later. The mosquitoes didn’t bother us much as long as we kept moving.

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Posted in General

Posted by: Karen | June 23, 2008

Swam

I remembered my swim cap, but forgot goggles and moisturizer. It’s a salt water pool, so my eyes will survive.

This was the first time I’d ever used a swim cap that I can remember. It felt weird, but it kept my wet hair out of my mouth while I was gasping for air – cool! I only choked once, when a rogue wave surprised me while doing the breast stroke.

Most of the swim was breast stroke, but I did manage about 5 lengths here and there of front crawl. I’ll try for more front crawl next week.

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Posted in Swimming

Posted by: Karen | June 22, 2008

Since Then

Since the BJ Relay I have not accomplished a lot of intense workouts, but I haven’t been a total computer potato either.

Orienteering:
On Wednesdays we’ve continued to get lost in one way or another, either on the way to Orienteering, or actually on the course. Two weeks ago we found the park location easily (Nose Hill Park, 14th St side) since I’ve been there before for XC races. We then proceeded to get lost for 40 freakin’ minutes between the 3rd and 4th controls on a course that should have taken us under 40 minutes total. Most of that lost time was due to total pig-headedness on my part. I got a wrong direction stuck in my head, and it nearly took a volunteer with a sledgehammer to set me straight. We found out later that after that debacle the organizers actually sent out scouts to keep an eye on us, to keep us from getting further frustrated. Aw, they do care.

This week, after arriving 10 minutes late due to originally looking for the event in a different part of Fish Creek Park (sigh), I begged the Junior’s organizer to give us the baby-course. Yes, the one they give to kindergarteners. She reluctantly acquiesced, and Little Runner and I savoured the giddy taste of success. No getting lost, and we finished before all the cookies were gone. Hooray!

Running:
Last week the runs escaped me, except for Sunday the 15th, when I put in an hour wogging over 10 hills on local dirt trails. I thought about going around some hills, but then reminded myself that the Moose Mountain race does not go around the mountain, it goes over it, and so must I. I did the same route this morning, too.

Tuesday evening the Roadrunners 10k group held a potluck barbeque after the run, so I showed up and ran along with Fiona and also chatted with Dawn, Liesbeth, Leana and several others.

This running thing has to happen more often than twice a week, and for more than an hour at a stretch. Tonight I’m marking up my calendar with the summer’s workout plans (now that I’ve pretty much set the vacation schedule). Plan the work, work the plan.

Cycling & Swimming:
Nonexistent in the last two weeks. I’ve been working up my courage to try a bike ride in to work one day soon. Leana has been quite inspirational and helpful with her recent experience and tips. I need to try it soon!

Swimming ~~~ need to work that in, too. Seven weeks to the Strathmore Sprint Tri. Back to the calendar.

While I’m at it:
Oh, and while I’m wedging everything into my summer, I should mention the Robert Hamilton Memorial 5 & 10 Mile Race I’m directing on Sunday, August 24th (9 weeks to go). We’re still hoping for a few more sponsors, if you or your company is interested in helping us out. If you’re around, I hope you’re planning to race it, or at least drop by to volunteer or cheer. You’ll be glad you did.

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Posted in General

Posted by: Karen | June 19, 2008

Playing Tourist

The day after the Banff Jasper Relay, Nancy and I cooked up a nice little egg mcmuffin-type breakfast on the camp stove. The rain held off while we ate breakfast, but as we finished it started coming down again. We quickly threw everything in the back of the Jeep and decided to cancel the bike ride we’d hoped for earlier.

In Jasper we connected with some friends, grabbed some amazing coffee and pastry at the Bear’s Paw Bakery and stopped at the gas station to fill up before heading back. We’d been given some gas vouchers in thanks for our efforts, so aside from the very reasonable camp site cost, our trip was costing us very little.

We headed out to Athabasca Falls to look around. By the time we got to the Falls the sun started to peek out, and we snagged some great pictures. After that we headed south the Columbia Icefields and learned about glaciers. We didn’t take a guided tour up onto the glacier, but I think next time I go I will. It’s not safe to go wandering on the icefield willy nilly. There are too many hidden crevasses that can entrap and freeze victims before they can be rescued. There were many graphic signs and warnings against wandering on the ice.

Then we came straight as the mountainous road allowed us to come home. We’d had a lot of fun, but now it was time to unpack, do some laundry, and get ready for the week.

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Posted in About Me, General

Posted by: Karen | June 19, 2008

Banff Jasper Relay Volunteering

Our weekend out in the mountains between Banff and Jasper was a lot of fun, considering the cold rainy weather. My friend Nancy and I packed our two road bikes, Alan’s bike, the tent, assorted camping gear and some food into the back of her new Jeep and headed out shortly after 6 a.m. Saturday morning. The race started in Banff at 7 a.m., but we didn’t need to be at our post near Jasper until about 2:30 p.m.

We met Stephen, a runner I know, when we stopped for coffee in Lake Louise for coffee a couple of hours later. He warned us that it was snowing up at Bow Summit and officials might have to close that stage of the relay, but when we got there the road was clear. We found Alan after he ran his relay stage, and then carried on further north.

We didn’t see as much mountainous scenery as we would have liked to that morning, as the cloud cover was very low. It was still a beautiful drive, and Nancy is great company, so the time went quickly.

We found Stage 14 just south of the Mount Kerkeslin Lookout turn off with plenty of time to spare, so we popped into Whistler’s Campground and set up my big tent. Setting up the tent itself only took us about 15 minutes. We headed back to our post and munched on lunch until other volunteers and race related folks turned up.

The timing guys set up their car at the transition mark, a line painted on the side of the road. We met Wray and Gail from Edmonton, who’d volunteered at this post last year. They helped us arrange the pylons and kept the runners organized at the hand-off. Gail had a big cowbell that she rang enthusiastically whenever a runner was coming in, which added to the excitement.

Nancy and I stood at either ends of the transition, waving big SLOW signs at motorhomes, tour buses and other traffic. It was cold and lightly raining on and off, so we wore our winter/rain gear and mittens. When I got tired of standing around sometimes I danced a little jig.

My experience as a team mate at last summer’s K-100 race helped me understand some of the feelings of the runners and supporters as they came and went through our little transition bubble. I saw high fives and hugs, sweat and fatigue, anticipation and apprehension, curious looks from tourists and warm smiles of recognition.

Somewhere around 6 pm? all of the teams who hadn’t made the cut-off had to send off their remaining runners in a forced start.  This sounds a lot more violent than it actually was. No cattle prods were necessary. After that we cheered in the remaining stragglers, packed up the gear for pick-up, and headed into Jasper for a nice warm shower and dinner.

Alan, the ultimate buddy, had offered his hotel room shower to anyone who wanted a warm-up before dinner. What a great guy! Once we were all squeaky clean, we joined the throng of racers, support crew and volunteers at the community centre for a fantastic meal of lasagna, salad and garlic toast. I had a lot of fun visiting with folks at a few different tables. it was a great way to end the day.

We made it back to our tent sometime after 10, just before sunset. It didn’t take us long to fall asleep, and we kept warm under plenty of layers. The next day we stopped and played tourist on the way home. I’ll elaborate more on that in my next post.

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Posted in Road Races, Volunteering

Posted by: Karen | June 12, 2008

Slow

SLOW

I’m slow at posting to the blogs this week. In the words of many other Penguins like myself, however,

“I’m slow. I know. Get over it.”

This will have to tide you over until I can get the rest of our Banff Jasper Relay & Touristy Adventure written. We had a BLAST!

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Posted in General

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