Proper Tempo Run

I did 4 k at 7'46 today, my ipod told me '45 at the end of my run though. So, as that's my goal pace I'd prefer to go with that time. At the end of my runs my Nike+ give me a little rundown (time, distance, pace and calories burned) of my run. the pace time is always the one that I wait for and I noticed today that I literally held my breath until I heard it. I really want to keep this 7'45 pace goal. It was a nice run today, a bit warm and I could tell that my legs were tired from yesterday's 5 k, having done the tri training in  a much shorter running distance (only a quarter of what I want to run in November) my body's not used to the distance nor using the same muscles a few days in a row as I was mixing it up with cycling and swimming.

My last little information about doing temp runs. For those of you out there doing recreational running (like me) 20 minutes at tempo is great for general fitness or a 5K. I'm training for a 10 so I should be doing 6.5 to 9.5K at a tempo pace so that my body gets used to that pace and those hydrogen ions get used by my muscles. The key to remember for tempo running is keep it comfortably difficult. The talk test for this training is being able to say 2 words like, pace ok?


Wrapping up. Here's a great story about a dad who does triathlons carrying his daughter with CP. http://www.dailymail.co.uk/news/article-2188373/Rick-van-Beek-Devoted-dad-runs-triathlon-carrying-teenager-daughter-cerebral-palsy.html?ito=feeds-newsxml
Mad props to Rick van Beek. It's an incredible and heartwarming story.

More Tempo Running

I took a brief hiatus there, due to... I don't even know what. A virus of some sort then a small bout of pancreatitus but I am ship shape today! It was perfect running weather today. 20 degrees and sunny when I headed out at around 11AM. Last night I passed numerous runners out at around 9 when I was heading to my second site for work and envying them. As much as I like working nights, I also like running then, especially this time of year when the evenings are noticeably cooler. C'est la vie. You do what you gotta do.

The run I did today was a proper tempo run. I did a warm up and cool down of 1K trying to stay at my average 7'45 pace time. It was difficult to do at the end, trust me. In between I did 2-3 minutes at tempo with 2-3 minutes back at my average pace for the 3K sandwiched in between. I don't tend to focus so heavily on my pace time as tempo running requires. I'm not sure if it was the technique, the weather or the fact that I hadn't been out in a week and a half but I really enjoyed the run.

Given that I had such a good time. Here's some more information on why temp runs are good for you care of Runner'sWorld.com:

"Tempo running improves a crucial physiological variable for running success: our metabolic fitness. "Most runners have trained their cardiovascular system to deliver oxygen to the muscles," says exercise scientist Bill Pierce, chair of the health and exercise science department at Furman University in South Carolina, "but they haven't trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently."

How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles, says 2:46 marathoner Carwyn Sharp, Ph.D., an exercise scientist who works with NASA. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster."

I am interested in seeing how this will affect my pace time. Especially  as my distance increases.

I always like to share good stories that I come across and here's another one. http://blog.spartanrace.com/team-x-t-r-e-m-e-heroes-heat-heroic-finish/

I'm not sure how familiar you are with Spartan Races but they're kind of an extreme obstacle course. The story is about a team with 3 wounded warriors on it (they focus on one who's missing 3 limbs) that completed the race.

Tempo Runs

4K @ 7'51.

As I mentioned, I've registered for my 10K run. I would like to work on my speed a bit. From what I've read 'tempo runs' are good for that. They are longer runs at a faster pace with a slower warm up and cool down.

They (professionals) recommend a 15 minute warm up followed by a faster middle section and then a 15 minute cool down. As it is my runs are only around the half hour mark so I think I will have to adjust the warm up/cool down phase time. Today I would have only run at tempo (or lactic threshold) for 2 minutes.

Getting back more heavily into running is going to be fun. I like that there is so much less to plan. I grab my iPod, put on shoes and go. No need to worry about where to do a swim, figuring out a cycle distance, finding a less heavily trafficked location or paying to get into a park to do a swim.

The Big Day

My set up in the transition area

Race Day. It was kind of nice that the race wasn't until 1:15. I still woke up pretty early at 7 and kind of dawdled around slowly gathering my things. I got to the site about an hour early after hitting a brief construction delay which stressed me out more than normally would. The parking was kind of inadequate and I just pulled into a random Region of Niagara driveway.


I unloaded my backpack and bike and walked to the race site.  I kind of wandered about missing the signs that were clearly marked step one, two and three. So, I went to the transition area and set up my bike. While I was doing that I hear a loud pop and looked around to see who had set off a starter pistol. That was not the noise I had heard. It was a tire popping for someone who had done the sprint tri earlier. I thought what he said, that it was good timing for it to happen. What struck me was the range of people there, every age, shape and ability. As I was wandering I saw someone who'd obviously crashed out. It scared me a bit. He was all wrapped up.


After the swim
(care of photofinisher)


I finally figured out where I was supposed to register and went and grabbed my kit, got my chip timer and was numbered. They write your bib number on your arm and your age on your calf. I was also warned not to walk through the gate into the transition area because it would set off my chip timer. I decided that I wouldn't put it on until race time, just in case. I hit the bathroom and chatted it up with some women in line. Everyone was so friendly! It's a very different environment from the running races that I've done.  I was still waiting for my friend to arrive so to make her process easier I went to check her bib number. She was 618. We're not sure how that happened as she registered months after I did, but I took it as a good sign.



Check out the chip
timer (care of
photofinisher)

I was pretty much all set up and went to talk to my friend who had her bike on the overflow rack. As it turns out, she was parked in the same random driveway as I- another good sign (in fact, post race we found that she was parked right across from me). I was cool as a cucumber knowing that I could do this. A race official came by to tell us that it was a bit of a walk down the beach to the start line and that we should get going. So we headed down together chatting with others while we walked along the rocky shore. At about 300m of the 375 I looked at the person in front of me and came to a horrifying realization- I hadn't put on my chip timer!



Cheering me on

I told my friend and then took off sprinting down the beach to go get it when I spotted some yellow shirts that the volunteers wear, it was a posse of teens and I explained the sitch asking if I could start in a different wave if I had to. One of the girls told me she'd go run and get the timer for me. Fortunately. I was only the 2nd bike in on my rack with a bright blue backpack so it was easy to explain where it was. While she did that I ran back down the beach to the start line looking for the one official. He was up at the top of a wall of very large rocks with a megaphone. I scrambled, barefoot up the embankment fearing that I would turn my ankle in this endeavour. When I got to the top I asked him what could be done and he assured me that I still had 5 minutes and I'd be surprised that she would turn up in time.



This picture cracks my
mom up. I'm going
uphill (care of
photofinisher)

I was not wearing my glasses and scanning the crowd for a yellow clad teenager. She got back in time and I gave her a hug thanking her profusely. Next, I had to find my friend. She was right at the front of the pack and gave me a big wave so I went over to her and we were chatting when they announced 1 minute. We kept talking and I asked her if we just leaped forward, I uttered those words, she turned to answer me and before she could say a word the race was underway. I now know what it feels like to be trampled in water.



I like this one because
I'm in the
background totally
nonchalant  and
taking it all in
(care of
photofinisher)

It felt like people rushed over me, beside me and all around me. When I finally managed to come up for air I was a little panicked. Swimming in Lake Ontario was different than anything I'd done before. Being used to breathing on alternating sides, having the waves wash over me to the left really threw me because on every other breath I was swallowing water. I was swimming really hard and felt like I wasn't getting anywhere so I started to worry about my time because you have to finish in under 20 in order to continue competing. I just couldn't get into a rhythm so I finally flipped onto my back and started backstroking. I felt much more comfortable doing that. I was clearly closer to the back of the pack and I could hear people coughing and sputtering around me and I thought that someone was fully going to drown beside me. Plus, the woman behind me repeatedly swam into me, even though she was wearing goggles and if she had have moved over a foot she would no longer be bumping into me. I tried to move out of the way but she followed. In retrospect maybe she was swimming so close to save her energy, but I doubt it. At this event you can touch the bottom the entire time so if you're not a strong swimmer I recommend this event. (Grimsby, Subaru series). I was really concerned about my time as I left the water but no one was stopping me telling me that I had gone over the time.



Nearing the end of the
cycle (care of
photofinisher)

I then had to go uphill into the transition area. Once there my friend was yelling words of encouragement. I was surprised that she was still there so I figured that I wasn't that bad off. I was getting my shoes and shorts on trying to pin my bib to myself and failing at that. I also had a HUGE sense of relief and knew that if I could get through the ordeal of the swim that the rest was a piece of cake. It was at that point that I decided to just enjoy the rest of the race. I don't think the smile left my face after that point. A woman in a wetsuit was on the rail next to me and she couldn't get unzipped so I helped her out, had a couple bites of an energy bar, drank some water...I wasn't really in a rush. I grabbed my bike and  exited the transition area. You have to wait until they tell you that it's ok to get onto the bike. I did that all decently and headed out for my ride.
My biggest fear is always burning my legs out. Plus, I was totally in the moment. I really did a leisurely bike ride. I was in NO hurry. The houses were done up nice along the lake. People all along the way gave words of encouragement it was quite lovely. I passed a 12 year old girl (ages on the legs, remember) and was so impressed because it meant that she had finished the swim faster than I had. At the halfway point there was a police officer cheering me on (because at this point I was well back from any pack, on my Sunday ride) which I really appreciated as it was a bit on an uphill at that point. In fact, I told him his cheering was much appreciated.


Gus, the pug even wore a sweatband for my big day!



Almost done!
(look how high my bib
is haha) (care of
photofinisher)

The ride back felt quicker when I was close to the end of the cycle my friends were there cheering me on with signs! They were the only people there with them. I loved it. At the finish of the ride my friends who were down from Ottawa were also there. I was so enjoying the race I considered just a brief chat, but felt it may be somewhat inappropriate.

I entered into the transition zone again, all alone, racked my bike, got confused as to where to go, figured that out and started the run, on grass. On verrrry wobbly legs. There was a slight downhill and I thought I was gonna take a tumble. My confusion did add some time for me to get my running legs back after the cycle My friends moved up and cheered me on at the start of the run as well.

I went from grass to road, my friend told me what was to be expected at she ran by, lookin' good I must say. It was on the run when I realized I had a big grin on my face, my cheeks were getting kind of tired and I thought perhaps I was mistaken but then I noticed everyone who ran by me gave me a smile. So I kept plugging along. At the water station I even took a cup of water, just to say I'd done it. I wanted to get the whole experience.  After the road I headed into a forested area which displeased me as I was afraid that so close to the end I would turn an ankle. I survived but at the end there was an incline. I told myself that I HAD to run up it as I often write about how much I love uphills. I did it for you guys! That's when I passed the one and only person on the run- as I panted up the hill I said, now this is just mean and she responded with "I know, what the fuck?!" Then, apologized for swearing. I felt it entirely appropriate. 

Action shot. At the end of my run

On my way back I saw the 12 year old running with someone. She was NOT happy, I willed her to finish the race! I was lovin' it and I just hoped that she would cross that finish line. On the way back I ran through the hose spray they had going. I had told the hose handler that she had the best job and she responded that she knew and everyone loved her! A volunteer told me that there was 400m left, which was quite helpful. My Nike+ tells me the same thing and I usually end my run with a sprint that distance. So I tried to give a little bit extra and saw my friends and realized just past them was the finish. I was smiling away and another volunteer told me to keep that smile for my photo at the finish. Then I heard my friend very excitedly yelling at me to look at my time. It was under what I had predicted!



Crossing the finish line with authority (care of photofinisher)

I crossed the finish line and my friend was there to take a picture. I was SO HAPPY. It was difficult but one of the greatest days of my life. I enjoyed every single second (after the swim, but in retrospect even that wasn't too bad).

The Cheerers and the racers (minus the one taking the pic
who's racing next year)

Sooooo my official times were as follows: Swim- 10:50, Transition 1- 3:42, Cycle- 33:57, Transition 2- 1:28, Run 23:57 for a grand total of: 73 minutes 15 seconds. A solid 21minutes and 45 seconds under what I had anticipated it would take me. My friend finished in 56 and change, 20 minutes under HER goal! I finished 3rd last. Behind me was the 12 year old (She DID finish) and a 70+ year old. See? I told you there was a great range in people. For the try tri there were about 500 people approximately 300 of which were women. I cannot believe how much I LOVED it. I can't wait to register for races next year and I will have my brother and a friend who came to cheer me on joining me. It was such a fantastic experience. I'm glad I got to share the race with my best friend and I look forward to next year and sharing it with other newbs and hope they love it as much as I did.

Post race: they had pulled pork for us!

Again, I want to thank everyone who came to cheer me on. It was a very special moment for me seeing you there. In addition, since having posted about my runs and tri several people have told me that it's inspiring. What a fantastic compliment. I appreciate it so much. That in turn, inspires me. Just get out there an be active. You don't have to wait for the body that you want to get out and live an active lifestyle. Why deprieve yourself of doing something you enjoy because you feel like you don't have the right body? Hey, I just posted pics of myself running, IN A BATHING SUIT and it was the time of my life.

Next up: A 10K on November 3.

Here's the link to my finisher photos. I was bib 617 if it asks: http://www.finisherpix.com/search.html
My race results (in case you don't believe me, or want to check out some truly amazing times) can be found at: http://www.sportstats.ca/displayResults.xhtml?racecode=102867

If you want to read about a spectator's POV on the sitch, plus see a beautiful blanket go to: http://operationstayhome.blogspot.ca/2012/08/casting-off.html



Last Training Session

About a week before my Tri I headed to Gulliver's Lake and did a run then a swim. I am really glad I did this brick training in this order. I had a fantastic run, doing 2.5 at 7'38. It felt so very good that I decided to really be in the moment and remember precisely how it felt so that when I headed to the tri regardless of how tired I was I wanted to remember that I love running.

For the swim, the part of the tri I was most confident about, I actually took it pretty easy. I found the water to be a bit warm so I didn't particularly enjoy the swim as it wasn't refreshing. I like the bracing cold. It invigorates me.

Following this training day I took the week off. You may notice that this means that I had not actually done the tri in it's entirety. My theory heading into the race was that I KNEW I would be able to finish because I absolutely could do the swim/cycle portion of the race and could walk the 2.5 K if I had to. I also was completely uncertain as to what to expect for the transitions.

Also, on the Friday before the race I wrote my final final for my BSW. It relieved a lot of stress (now it's only the stress of waiting for the grade). Having finished, provided me with some mental breathing room. It was a big week!

So, I had done all that I could do and the night before the race visited with some of my nearest and dearest in a sort of university mini-reunion as I had friends visiting from Ottawa staying with my co-racer. It was the best thing I could have possibly done. It filled my heart and cleared my head and I knew psychologically I was in a fantastic head space going into the race.

 Doing the calculations I figured the swim would take 15 minutes, the first transition 5ish, The cycle 45, another transition of 5 and then the run 25 for a grand total of 95 minutes. In reality, my goal was just to finish, all the better if I could do it without stopping.

Still Catching Up

I've inspired mon petit frere to participate in a race next year. No word on him if he's gonna attempt the try tri or a du as he can't stand running. Regardless, I'm impressed this kid is (actually as of Aug 3 WAS) a smoker and long time couch potato. I'm not insulting, he's the first to admit it.

We headed out for another cycle settling on 12k for a distance on a path down by the waterfront that he'd told me about. It's lovely because it's a marked trail. I think that this is my favourite place to go in the city now for training. I love, love, love that it is a marked trail, every 200m.

We've got a  nice little sibling rivalry going. I am not competitive by nature except in this one instance. You may recall that I hate cycling but the last time I went out with him I had a blast, so I was looking forward to this ride. I also knew that being down on the beach it would be a pretty flat ride. He led for pretty much the entirety of the ride. Here's the thing though, I have this theory men-especially ones new to working out- they tend to overextend themselves at the beginning then it gives women an opportunity to catch up/surpass them. I told this theory to my brother and that I would beat him because of it.

Well he led most of the way, I passed him around the 5K mark and took great pleasure at yelling "LEFT" at him. He let me lead for like 10m then passed me, being sure to respond with equal enthusiasm. As we moved along after the half way point she gained a substantial lead of 200m. I watched him as he rode though and his rpm were above mine so I figured he was in 2nd while I was in 3rd and I noticed him standing up a lot more and taking a brief rest. I knew he was getting tired.  I was most definitely cursing him and the back of his stupid white shirt as I rode not actually sure that I could make up the distance between us now and just hoping that he was really gonna tire himself out. I made up my mind to try to catch him in the last K so for the 2nd last one, I bumped it down to the 2nd gear to give my legs a bit of a rest (ps I have no idea if this is AT ALL the correct terminology, you know, how there are 3 bigger gears in the front, then 7 smaller ones in the back...the first 3 things are the ones I am talking about.) and then in the last K poured it on. I could see him looking back at me so I yelled that I was coming for him and I did, indeed finish ahead of him, just barely. He was doing a gear change as I was passing him and it skipped or something, I heard it. He claims that he would have beat me had that not happened but I am not so sure. I feel like it was too late for him. He defends himself by saying he was a smoker, I say I'm diabetic.

I had really wobbly legs afterward, which is good. I also really liked the approach that I took giving my legs a bit of a rest. I remembered to store that mental nugget away so for the race. It was another really great cycle and I had a blast.

Olympic Break Over

 I have to apologize because over the past 17 days I slacked on my blog. Clearly, I LOVE the Olympics and there were several great moments. My favourite was definitely the Women's Soccer team winning a bronze medal. I absolutely cried my way through these games. Paula Findlay, Simon Whitfield, Usain Bolt, among a hundred others, inspired me. These games reached me on more of personal level than ever before because of my recent training. I marvel at the human body, dedication, and soul.

I ran (and biked and swam) my try-tri today but I'm gonna play a little catch up first. So you're just gonna have to be patient.

I did a cycle and run as part of my brick training a couple of weeks ago. It was a pretty toasty day out and I hadn't done this combination before. My friend who's completed a sprint tri and is competing with me in the event had told me that I should get used to running on tired legs. My legs were sufficiently tired! It was literally, the most difficult thing that I had ever done. 

Between my cycle and run I was getting shaky- a sign that my sugars were low. So I gulped so orange juice and made sure I was going to be ok before heading out for the run knowing that I would have to fiddle with my insulin some more before the race to figure out how much I should take.

I almost immediately wanted to stop running and repeated the Canadian Olympic Team's motto of give your everything to keep me motivated. Plus I knew that if I had have stopped running that I wouldn't be able to start again. At 2 K my second wind kicked in and I made a mental not of this for race day so that when I was that exhausted on the day of I could remember that the last half K would be the best if I could just dig deep and get to that point.  It was by no means an enjoyable training day. It totally freaked me out. I was proud that I had done it but was terrified for race day. I got home and jumped in the pool, clothes and all. There was never a better feeling.

1

After checking out the site of my try tri to see if he could make it to watch me, my brother saw that there was a Du of swimming and cycling at the event and told me had he known that, he would have trained. Regardless, he is going to give it a go next year. The first step for him was quitting smoking. I really hope he can stay committed. He's quit before. His decision to train has also been a nice motivation for me. Nothing like a little sibling rivalry! I'm glad that I have the upper hand right now. I'm sure he's going to catch up to me though (hopefully he's not reading this, it will make him smug).

Dustin Hodgson plays paralympic soccer for Team Canada. He's been playing since he was 6 and his Cerebral Palsy doesn't hold him back. In fact, his nickname is The Turbo, for his speed. He is dedicated to his sport, training 7 days a week. Rtbot.net explains: The sport is played with modified FIFA rules. Among the modifications are a reduced field of play, a reduction in the number of players, elimination of the offside rule, and permission for one-handed throw-ins.

Meaghan Benfeito is the second half of the 10m synchronized divers. This is her second time heading to the games and will also be competing in the individual event. She started because of that her now teammates Emilie Heymans and Alexander Despatie. She hails from Montreal and can be found on twitter @megbenfeito.