"Running is a big question mark

that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner

10K @ 8'15

http://nikeplus.nike.com/plus/activity/running/detail/2044257936?external_share_id=5e5c5c09-82bd-4cae-8657-4b6201f418d5

I really liked my route today! Here's where I ran:

Today's run was SO GOOD. I probably could have gone further. I think my body's finally adjusted to this distance. I had a great sleep last night and being well rested really helped. The cooler temperature was glorious and at the halfway point I was very surprised it didn't feel like I'd gone 5 kilometres at all. At the end of the 5 K there's a really steep uphill. In the summer I couldn't get up it but today it I made it up without having to take a break. It's one of those small victories that I love so much.

It wasn't until I was well into my run when I realized that my runs during the week had not been the most enjoyable. It's funny how that will happen. It seems I'll hit a string of yucky runs where my body resists running and I push through AWFUL runs and then get a beauty like today. I even had my pony-tail swing on. Which is one of those small things that make me smile when I jog. I'm not sure why, I just love it. Seeing my shadow hair swaying back and forth in rhythm to my run.

 Every Wednesday I have a standing date with my best friend (the one who did the tri with me!). It's one of the highlights of my week and keeps me balanced. This week we went to Harbour Diner for lunch (highly recommend http://www.harbourdiner.com/) then headed to the waterfront. While we were sitting there watching the sailboats on the lake my friend asked if I'd ever sailed. I told her glibly that I hadn't as it seemed like too much work. We then began a discussion around laziness and she complimented me by saying that I was not someone that she associated with avoiding work.

We then began to joke about ourselves in 2nd year looking at ourselves of today not believing that we would have done a triathlon this summer. 2nd year is when I picked up running and stopped drinking and tried to stick to a low fat diet for the benefit of Dank, who didn't really respond as strongly as I'd hoped to this new pure lifestyle and after 6 months returned to my old ways (of drinking at least). The low fat thing stuck around a bit longer and I guess I've been running on and off since then. Regardless, we were very lazy people at that time in our life. It got worse for me once I'd finished university and moved back home. I do believe I stopped running altogether at that point. I don't really remember...My point is this- it's difficult to get started, but once you do, no matter how slow the process (hello! A DECADE LATER) an active lifestyle is achievable. Find your 'thing' and do it.

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.

A Weather First

4K @ 7'30

My run today was a hill run. My hill runs entail repeatedly running up and down across a highway overpass. I did try running up the escarpment and ended up crying. So maybe I will get to that again one day. The instructions on the running program I'm using says to run hard on the uphills and take it easy on the downhills. I am quite pleased with my 7'30 pace time and it felt really good. As I have written before, I really enjoy uphill runs. I like the fact that there is immediate gratification once you get over the crest of the hill and go flat or, even better, head downhill.

I obviously am a couple days behind in running as I was scheduled to do this on Friday. I woke up to a very very grey day and the sound of rain. Drats! Rain, my natural running enemy. I do not enjoy it. I often find myself uncomfortable. So, I waited until I couldn't hear anymore raindrops. Then, I hustled it out of the house. It rained a bit while I was out there but my unhappiness was neutralized by my enjoyment of running the hill. In my last half kilometre home it began to hail. Which was a first for me.

Exactly one fortnight until race day!
Sponsor me at: https://www.runningroom.com/dashboard/donations/index.php?raceId=7510&eventId=23519&memberId=UzMCPFQzUzQGYgQ1BzE%3D&item=8&guest=1
I'm only 15 dollars away from my goal!

"All it Takes is All You Got"- Marc Davis

5.63@ 7'34
http://nikerunning.nike.com/nikeos/p/nikeplus/en_CA/plus/#//dashboard/

Today was a very lovely run. I really enjoyed it and am back in the training phase where I am actually running for fun right now. I realized this after talking to a friend of mine about how I don't really consider myself to be in shape and she said sarcastically, "Oh no, you just run 5K for fun". I had put it out of my mind until today when I found myself singing along with my music. In that moment I realized that I was having fun.

I'm still focused on my pace time but it's remained below 7'45 and when I checked it initially it was below 7'20 which was cheering and motivational. I did a bit of my run on the rail trail today. It's a decent place to go. Asphalt surface and there's sufficient nature. Last time I went along there I came across a garter snake.

I also came across an older woman all bundled up who stopped me and asked if I was cold. Which of course, I wasn't. It was perfect weather for me to run in. I am hoping for similar conditions on April 15.  The big race day! Speaking of- I'm still not at my fundraising goal- You can sponsor me at: http://www.giving.runningroom.com/hm/index.php