Day 121: speed training on ice is not fun.

falling on iceIt took every ounce of effort to get out this evening. It has been one long-@ss day. I was up super early and went non-stop until about five minutes ago.

At any rate, the temperature wasn’t too bad (around -10) but there is a ton of black ice and it was lightly snowing while I was out; yes. That spells disaster. I cannot tell you how many times I yelped and had to do some sweet-manoevres to avoid falling. I’m sure I’ll be sore tomorrow, not from running, but from tensing up on the ice.

The focus for tonights run was sprints. I finally completed a true-fartlek. I did not plan it out. I sprinted when I felt like it and slowed down when I felt like it. I even got that burning sensation in my chest that I used to get when I played basketball (for any of the gals I played with, you know what I’m talking about – SUICIDES!)

I finally got so frustrated with the amount of ice that once I found a dry spot (after about 25 minutes of running) I started running back and forth over about 200m. I looked ridiculous, but I didn’t fall. And I couldn’t handle the annoyance of having to slow down to a walk every 50m …seriously.

And P.S: Willow Park – sand your damn sidewalks!

Anyway, here are tonights stats. kat macaulay running results ice speed training

  • Distance: 5.62 km
  • Time: 35:29
  • Pace: 6:19
  • Best pace: 3:44

Day 110: Best motivation to get out and run is…

It’s been a long day. When it came time to run this evening I literally had no juice left and looked to my SM family to give me a  boost. Best motivation for running This by far hit the nail on the head. There is nothing quite like the satisfaction of having an awesome run and hitting the shower afterward, followed by a reward in the form of vino. Thanks friend!

And tonight was also my very first run of this beautiful new year so I didn’t want to be a Debbie Downer and not go out. I also know darn-well that running is a gift that I shouldn’t waste, so in combination with that and the motivation I got from friends online I kicked my arse off the couch. And although I moved a little more slowly getting my sneaks and running gear on, I did get out.

bonespur_runner_footThe plan tonight wasn’t anything too hectic, however, I did decide to do some speed training so chose Fartlek train #2 on RunKeeper. I forgot why I stopped using it and remembered about 1.5 km in. It’s tough. Run 1.5 to warm up, run 2.5 steady (under 6:15 min/km), then alternate 0.25 km fast (under 6:00/km) and 0.25 km slow (under 6:30/km). This went on for just over 5km. I probably should have gone longer but I realized the other evening I may have my second running “injury.” Actually, I’m not even sure if it’s classified as an injury but in any case, I think I have bone spurs on the top on my foot. The picture really doesn’t do it justice because it’s really quite out there. Ew. They’re not too sore yet but are swelling. Naturally, I googled what to do so I’m going to ice them and see if they come down. If not, I guess I’ll have to see my family doc (boo. I mean, she’s the best but I was really trying to limit my visits to her this year!)

And the other reason I decided to come in early this evening was because felt spooked. I was warned the other evening to be very careful while running at night, especially since a Calgary woman went missing. This has weighed on my mind very heavily and I haven’t been able to shake it. It seems like lately there has been a terrible string of violence all over the city. It makes my heart sick for the families and I pray that she is found unharmed and returned home. So with that on my mind, I purposely turned my music down low, switched running jackets, put on a vest and tried to run faster than usual. I felt pretty awesome and strong, but I really couldn’t enjoy it. I kept thinking of the segment Oprah had on how to fight off attackers (which, by the way, if you missed it you just drop like a ton of bricks and scream “FIRE!” though in my head I also kick them in the nuts). But at this point I really started creeping myself out, so I booted it home. Where I enjoyed a little visit with my son before bed. (He is still protesting now that he’s in bed; I love his determination.)

Here are tonights stats:FartlekRun_Kat_Calgary

  • Distance: 5.35 km
  • Time: 32:12
  • Pace: 6:02
  • Best Pace: 4:12

Hilarious Twitter Run MotivationP.S: I got this after my run and it made me laugh and laugh and laugh – THANK YOU! I needed it 🙂

Day 95: 5km of speed training in #WillowPark

I’m not going to lie, I did not want to get out this evening; at all. In fact, I was conversing with a friend and commenting on how much I was dreading speed training (but running in general tonight). It’s not even the weather, the temperature is a balmy +1… if you can believe that! I guess I must be hitting a bit of a wall. Anyway, after much procrastinating, I did manage to get myself out there.

pruneyMy original plan was to run two minutes slow and then one minute sprints (ten rounds in total). In actuality, I started out and completed just over two (2) full intervals (1.12 km) when my dang phone shut off. This is right after I started researching the Garmin and thinking, what the heck do I need that thing for, my iPhone works just perfectly… WRONG.  It may, or may not have something to do with running in the POURING rain while home in Cape Breton (because my “issues” with it started while there). But at any rate, it annoyed me. I kept going and just guessed at distances (usually by the street lights) though in Willow Park they are rather sporadic.

About ten minutes went by and my phone turned back on (so creepy). I restarted RunKeeper. Again. This time I made it 1.84 km. I was super aggravated at this point because I had absolutely no idea what time it was and took it as a sign to head home. I was annoyed with myself because I knew that I should have put a case on the phone before going out (knowing darn-well that it is finicky) but didn’t. And I was also annoyed because I thought for sure I didn’t get the 5 km of speed training distance in. However, I was pleasantly surprised to find that I had indeed met my speed distance! I pulled up trusty old google and sure enough, 5 km on the button! YAHOO!

Anyway, I’m glad it’s over for the week. Tomorrow is just a regular old run. Looking forward to a Wedgie run on Thursday evening 🙂

P.S: the picture has nothing to do with running, but after having a kind of “annoying” day – I thought I’d share and hopefully lighten my mood and anyone else who isn’t have a terrific day!

 

Day 70: How to beat the Arizona heat with a terrific early morning run.

As a Canadian, despite it being considered a “cooler” time of year in Arizona in which people wear hoodies and long pants during the day, we stand out with our tank tops and shorts.   It’s been a lovely transition from the snow in Calgary to the sunshine and heat here, however, it also means planning a little bit more for my training. Of course, with any extreme temperature, whether cold or hot, you need to make sure to prepare. I have been running with water here (something I never, ever do) but am thankful it was suggested because I sweat a lot more in the heat. I’ve also been wearing tank tops, something I haven’t done since before the kid came along.

This mornings run was great. I got up early (6:30’ish) had some breakfast, let it settle and headed out the door. When I left the temperature was already 18 C and sunny! It was a nice run, lots of people out and very friendly. I did meet one poodle who decided to lunge a bit at me, I’m sure just to let me know who was boss. And I’ve been busy scanning the ground looking for snakes, scorpions or whatever! FACT: living in a gated community does NOT protect you from said scorpions and snakes. We’ve found three dead scorpions (thank goodness they’re dead) in our friends home. I was doing the “Plank-a-day” challenge and to my shock there’s Mr. Scorpion right there. I don’t think I’ve ever sprung to my feet that fast!

Anyway, back to the run. It was good. I felt strong, though I must let you in on a little secret: due to the heat yesterday I have the worst chafe marks on my left thigh. I know. TMI. But it is so sore! I wish I was lucky enough that my legs didn’t touch at all, but I’m not! Hah! I’ve been putting Aveeno on it since yesterday and I’ve been busy looking for places here that sell BlodyGlide! Other than the pain, my time today was pretty good. I managed to keep it faster than my usual three mile runs; it’s definitely a mental thing because for some reason I can get my pace faster on longer runs and then when seemingly easier runs come along, my pace increases! Does anyone else experience this? Next week is the last week before serious mileage build up again. Oy vey.

Other than that, I plan on hitting the pavement the same time tomorrow morning.

Here are todays stats: 

  • Distance: 4.85km
  • Time: 27:55
  • Pace: 5:46
  • Best Pace: 4:42

Day 45: 3 delightful miles…

Today was a 3 mile kind of day. I decided to change things up a bit and run on the highway (truth be told it was the most convenient place to run today.) At any rate, it was exactly as terrifying as I remember! Trucks clipped by as fast as they could and I could feel the wind from them pushing me around. I started out at my parents summer place and headed up the hill. From there I headed down the highway (downhill) for almost 2.5 km. At the turnaround point I must have hit the pause button so my iPhone didn’t pick it up (crap!) At any rate, my time and pace were really good and I’m happy with my recorded results. It was a really good run, I felt good when it was over and thought if I had to I could probably go a few more kilometres. I was looking at my distances for the coming weeks and I have a 5 miler coming up – barf! So I assume this is why my distances are slipping back.

HUGE thanks to whoever passed by and laid on the horn… I don’t wear my glasses when I run so I have no idea who you were, but I’ll take the horn honking as encouragement. I apologize to those who wave and honk (some have said “hey- you didn’t see me when I passed by..”) but I literally did not see you. I can’t see too far ahead without my spectacles but I appreciate your support all the same! I am really enjoying my time here in Cape Breton and especially running through familiar terrain- it has been a while.

Here are todays stats:

  • Distance: 4.70 km (+200m)
  • Time: 27:17
  • Pace/km: 5:48
  • Best Pace: 4:14