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 109: #YOGA with @BryanJonesYoga — SLAINTE!

yoga stretchSo TRX didn’t happen. It was a busy morning at our joint and I didn’t manage to get over to the gym in time, so I pulled out the old yoga mat and followed along with Bryan Jones on YouTube. It had been a while and was long overdue.

It felt really great to do the stretching and complete poses that a few months ago I found incredibly tricky. It’s unreal how it gets easier and easier; binding isn’t nearly as painful as it used to be (it’s still not always comfortable though). The pace of his yoga session allowed me to push just enough, but not too hard to quit. I also spent some time afterward doing a few circuits of weights and planks. It was grand!

Now that I’m all stretched out I’m ready to bring in the new year with some great friends!


Day 98: 6.5 mile #run listening to @bookgal #powerfulbookpromotion

I would be lying if I told you that I looked forward to this mornings run. I took a second rest day yesterday because I was feeling tired and just thought I needed the break (it was just a short run anyway, or so I tell myself). Instead, I prepared for the holidays which included baking two loaves of banana-chocolate-chip cake, banana muffins, four batches of fudge and some brownies. (No wonder we get fat over the holidays; oh well, it’s worth it!)

And today I woke up and thought there was no way I would be able to run. I was still tired, kind of sore and just not in the mood. But, because it’s that season where time is at a premium I knew if it was going to get done today, it would have to be this morning.

I layered and laced up, and out the door I went. It was a gorgeous morning and the temperature was pretty-well as perfect as you can get this time of year. In fact,  I wore my big mittens from Cape Breton and ended up taking them off less than 10 minutes in. The sidewalks were still a tad slippery in spots, so I had to be careful. but I met lots of people out walking, running and enjoying the outdoors with dogs (I even saw one kitty!). Unfortunately, I had an ice cream headache for at least thirty minutes of the run, which made it somewhat uncomfortable.

I have to make a confession. Despite today being a long run training day, I didn’t listen to ANY pump up music. You know what I listened to?… I’m kind of embarrassed to admit it… I was listening to Penny Sansevieri‘s podcast: Powerful Book Promotion Made Easy. I know. Who the heck listens to podcasts while running? This girl. I’ll admit that I intended to kill two birds with one stone (work + fun) but I truly enjoyed it! For anyone in the book publicity industry or just has an interest in it, the podcast is a gem.

When it was all said and done, I ran 6.5 miles. I’m feeling great, but I am glad it’s done for the day. Now it’s time to get some more work done and prep for the holidays.

Hope everyone is happy & healthy out there!

Here are todays stats: 6.5 mile run calgary

  • Distance: 10.47km
  • Time: 1:06:11
  • Pace: 6:19
  • Best pace: 4:47



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 47/48 – Personal bests, weddings and road trips!

Alright, I haven’t been so great at my usual daily blogging, but I do have legitimate excuses. You know what vacations are like – you’re all over the place trying to cram as much into your time as you can. This vacation has been terrific – we’ve been all over the place: Descouse, Port Hawkesbury, Whycocomagh, Sydney, North Sydney … I’m pretty sure we’re on the road daily. At any rate, I have been getting my runs in, I just haven’t been diligent enough to write about them.

Yesterday I ran my fastest 3 mile run since I started tracking. I felt great and really enjoyed it. For those of you who know Baddeck, I did the Shore Road and part of the Bay – the shoulder on the Shore Rd is awesome with tons of space in comparison to the Baddeck Bay Road but definitely need to pay attention to the pavement rise. The steep drop-off to the gravel is deadly and definitely worth paying attention to; I had a few awesome moves going from gravel to pavement as I try to move as far over to the left as I can when I meet oncoming traffic. Yes. I know some runners don’t…. but I’m not sure why… I mean, why the hell would you want to put yourself in a position of getting clipped by a car? I was really happy to finish yesterday and get the email saying it was a personal best. I was in the middle of doing some stretching and yoga on the boardwalk across from the Alexander Graham Bell Museum. The village is definitely getting busier and busier with the start of Celtic Colours. There were tourists hanging out on the benches giving me the side-eye. Oh well. These are the same people that jaywalk incessantly so I dare say they’re not in a position to judge. I’m still loving the yoga but can’t wait for classes at the Trico Centre with Rachel – it’s hard to do it on your own all the time!

Here are yesterdays stats:

  • Distance: 4.82
  • Time: 26:55
  • Pace/km: 5:35
  • Best Pace: 4:30







Now for today, I have to admit I did not want to run tonight. The past two days have been super busy with loads of driving. Yesterday my cousin got married in Whycocomagh (beautiful wedding) and I MC’d the reception. Yesterday was a rushed day. I finished my run around 11 am. Got ready for wedding. At 1 pm we left for wedding (25 minute drive). At 3:15 we came back to my parents house (another 25 minute drive.) And at 4:30 we left for the reception (60 minute drive.) So…when we left the wedding around 10 pm, we had another 60 minute drive back home. Needless to say we were exhausted! And today we did a trip to Sydney (60 minute drive both ways). We did a lot of driving in two days. However, it was all worth it. I had a terrific time at the wedding and then speaking at the reception,though I can’t speak for the poor suckers who had to listen to me. There’s one other unrelated running thing I want to tell you. When the night was coming to the close and the bride and groom were getting ready to do their first dance, what they didn’t know was that I had rallied some people do sort of a flash mob ahead of them. So I said something like, “It’s time to get ready to click your heels Gangnam Style….” and up these amazing people got up (THANK YOU GUYS!!!) And we all did the first few seconds of the dance; then the music cut and the lovely couple had their very first dance as man and wife. It was so special to be part of the day.

Okay. Enough of that. Now back to running. Today, I was tired. But I had another two personal bests: distance and elevation. Was super pumped because I felt terrible starting out. I do, however, believe that my moms macaroni was the only thing that gave me energy today. Oh. my. goodness. So. Good. And of course, fresh biscuits. Not too much to say other than I did the museum hill three times, and rounded water street twice. It was good. The only thing that made the run difficult was coming through Water St. and having oncoming traffic turn their high beams on. It made it terribly difficult to see the ground and I pretty much needed to stop on a few occasions until said people passed by.

My ankle is still a little tight and I’m not too sure what to do to stretch it out better but I’ve been doing the ABC ankle exercises and I hope they do the trick.

That’s really it, I think!

Here are todays stats:

  • Distance: 7.25 km
  • Time: 47:05
  • Pace/km: 6:30
  • Best Pace: 4:31