Another Race, ELM's Half Marathon Clinic and Random Thoughts for the Week

Today I switched gears and raced as a downhill skier in the annual Royal LePage Snow to Surf Race.  I was part of a two team Equilibrium Lifestyle Management (ELM) contingent who took home gold and bronze in the Master's Women's category and 2nd and 4th women's teams overall.  We had a SUPER fun day.  My part involved climbing up a part of the ski hill in my ski boots with poles, clipping into my skis and then tucking straight down to the bottom where I handed off to a snowshoer, who handed off to a nordic skier, runner, runner, mountain biker, kayaker, road cyclist, and then 2 canoeists.  The team required 10 women in all, making 20 ELM women on the course all cheering, sweating, smiling and having a grand old time.  It was great to relax and enjoy the day as this is my absolute favorite race day of the year.  Winning a chocolate medal and a spot on the podium at the end of the day didn't hurt.

Last Sunday was supposed to be the start of our 4 week taper.  Because we were racing in the STS today, I needed to get the 30K planned for today in on Friday.  My husband is away for a few weeks and the only way I could make that happen was to do 30K over a 24 hour period Thurs-Friday.  So that meant 10K hill repeats (again on a LONG hill in town breathing horrid exhaust fumes) Thurs night while a girlfriend watched my kids, 10K the next morning on the treadmill while my son's babysitter was the iPad, and then another 13K Friday afternoon while he was in his 2 hour gymnastics class.  That meant that over a 6 day period this week I ran 86 km, 10 hours 27 min and 4 sec, completed 1982m of elevation and burned 5886 calories.  That didn't feel like much a taper to me.

I'm tired.  With my husband away, I've had to make friends with my treadmill again, and have paid more than I'd like in babysitting fees.  My house is a mess, we haven't been eating that well, and I haven't been getting enough sleep.  But I am getting my work done, took the kids to church and camping for 1 night, the laundry is done, and I'm committed to cooking more and restocking the freezer this week.  Something has to give when you are running 10 hours per week as a single working parent.  I've chosen to clean up the day before my DH gets home, and to buy takeout occasionally for supper.  So be it.

Liza Howard and baby

On that note, there a two GREAT URP podcasts that I want to mention right now.  Two moms that have inspired me.  This interview with pathologist Pam Smith was one of the first URP podcasts I listened to.  She is a physician mom who talks about making it work in the real world of motherhood.  I like her style, her attitude.  Another interview that really interested me was just posted this week with Liza Howard.  She’s 42, she just ran a course record 15:07 at Umstead 100, and she did it all while stopping to pump on the floor of an outhouse.  She also did a 40 mile training run on a treadmill.  Wow. The co-hosts sat down with her to talk about running through-and post-pregnancy, adapting to training with kids, wilderness survival, beer, coaching, and running camps.  If you’ve got questions about normal women running after pregnancy, this is not the podcast for you. However it was interesting to see what can be done.  There were a few new moms on my Snow to Surf Team who are kicking ass as they get back into shape and this one is for you ladies!

Finally, the registration deadline for ELM Off Road 1/2 Marathon Clinic is less than a week away.  I will be coaching this awesome clinic (with the help of Sarah Seads and special guest instructors) starting a week from today.  If you are a runner who wants to get off the road with a good group of people with no fear of getting lost, with great coaching, resources and support...then this clinic is for you!  First time endurance runners will build gradually up to their goal distance with a focus on safety and injury prevention. Experienced distance runners will work on fine tuning form, training techniques, building strength and increasing stamina to reach their goal race times.

This is not just a running group! This is a weekly coached training program designed to improve your running performance, skills and knowledge. Learn effective running techniques to increase performance and decrease risk of injury. Learn trail running safety skills. Learn how to train smart, fuel smart and race smart. Get ready to work hard, have fun and improve your endurance this summer in the Valley's beautiful trails!

 Program includes:
14 Weekly on-trail coached training sessions.
Weekly e-coaching.
Files of all maps/routes travelled
Detailed 50+ page ELM Running Clinic training manual (e-version)
Detailed 14 week training program for the Half Marathon goal of your choice.
Free Entry into the ELM River Run Half Marathon Trail Race Challenge in August!
Inspiration, challenge, fun and big smiles :)

A part of our 2013 Off Road Half Marathon Crew!

Time: Sundays 8:00am

Dates: May 4-August 3th

ELM River Run Half Marathon Challenge: August 10th

Deadline: May 1st

Location of classes : Various trail routes in the Comox Valley area.

Instructors: Kim Senechal, Registered Physiotherapist, Sarah Seads Practicing Kinesiologist, and special guest instructors.

Prerequisites:  No speed requirement!

Novice: Ability to run:walk 8kms following a 10:1 schedule.

Intermediate: Ability to run 14km.

Experienced: Ability to run 21km.

Ever wonder if you can run far?  Let me tell you, you CAN.

Controlling the mind - how I'm staying sane!

This week it all came together.  My last long run before the big race.  It was
supposed to be next week, but the Snow to Surf is next week and I will be rather preoccupied
racing this awesome relay with the super ELM crew as a downhill skier no less.

Wildwood Forest Powerline Trail

By this time in my training plan I've spent a LOT of time out on the road and trails.  I've been spending an average of 6-7.5hrs/wk running over the past month.  All but my long Sunday runs have been alone.  Sometimes I don't want to listen to music so my legs can find their own rhythm, and at those times I listen to ultrarunnerpodcast.com. Eric Schranz (and Scotty) do a stellar job at interviewing the top ultrarunners in the US on a weekly basis.  I discovered them on iTunes, and have their podcasts set to download automatically to my phone for listening while I run.  I enjoy listening to the women and older runners the most as they are the most down to earth (no offense to the elite guys) and offer some great tips that have really helped me.  I also appreciate how the podcasts move along efficiently without a lot of self promotion like some other podcasts I've come across.  URP really focuses on running and the runners...the people, their stories, and what we can all learn from them.  Check them out!

I also am loving the current Top 100 Hits on my Jango Radio app.  It's not often that I like listening to the top hits of the season, but I have a mix of new music made up to use from 40-50K when my mind and legs need a boost that includes:

• Happy (Pharrell Williams)
• Radioactive
• The Walker (Fitz & the Tantrums)
• Wake Me Up (Avicii)
• Pompeii (Bastille)
• Summer (Calvin Harris)
• Love Me Again (John Newman)
• Counting Stars (One Republic)
• Blurred Lines (Alan Thicke)
• Everything at Once (Lenka)
• Anything by Linkin Park, Meteora
• Several ACDC classics

  

  Broke in my new Mizuno's pretty fast Thurs night in a torrential downpour!

  On the long Sunday runs, Sarah Seads, my training buddy/friend/coach keeps me sane.  It's amazing how she manages to stay clear headed the whole time chatting about everything under the sun, reminding me to pace properly, asking me if I've eaten, asking me how I feel, reminding me to not allow negative thoughts to control me..I often forget to ask her how she feels!  A good friend and one who is an experienced ultrarunner, is such an asset during those long runs into unknown territory. I'd highly recommend teaming up with someone who's been there before you if you ever decide to do something crazy like running an ultra!

Summit 1: Queso Grande

And I can't believe that I haven't mentioned that Sarah has decided to come and race at Sun Mountain with me!  So in addition to having my two besties along for the road trip and crewing for me, Sarah will be there running as well.  I have no illusions that we will be running together as we will need to each run our own race, but it will be so great to share my first time doing 50K with the person who has seen me through it ALL...and another bestie besides.

Summit 2: Nekkei Mountain

This week's run down: We ran for elevation and time rather the mileage this week.  Our goal was 5:45 and replicating the 3 peaks of elevation in the race as closely as possible doing the "Cumby Triple Crown" that normally only mountain bikers do.  We managed to blow past our elevation goal and ended up doing 1500m gain of elevation in 5:40.  I took salt pills every hour, drank Hammer Endurolytes, ate a LOT during the run, and drank 2.25L total which wasn't quite enough but adequate.  I wore my new shoes for the 1st 2 hours and then changed to the old ones to lower the risk of switching to new shoes at high volume.  I have seen a lot of amazing terrain over this training period but today only saw one cat scratched tree with no cat around :)

Summit 3: Upper Thirsty Beaver (or somewhere around there) I was quite tired to say the least. This series of 3 shots shows our progressing state of fatigue but we are still smiling!)

Total Distance: 38K elevation gain 1500m
Time: 5:40
Fuel: 1 Oskri bar, 1 Lara bar, 1 SunRype fruit bar, 1/2 cup mashed potatoes, 1 date, 1 Hammer Gel Blackberry Jet
Notes on Fuel: good on sugars and electrolytes this run!
Post run recovery: Epsom salt bath, compression socks, water, salty snacks, lots of walking and playing baseball with the kids!
Plans for next week: Clean up my diet during taper time, plan our road trip!

Gratitude: The human body's ability to adapt.  Amazing.