tag:blogger.com,1999:blog-74330276520854433152024-03-19T04:25:12.930-07:00Pine Line RunnerDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.comBlogger137125tag:blogger.com,1999:blog-7433027652085443315.post-55841117755644893322014-03-14T14:48:00.001-07:002014-03-17T07:13:39.996-07:00March 4, 2014March 4, 2014. 10 days ago. I lost my best friend :( My faithful companion and friend that has been with me for the last 9 years and 2 months. I never thought I would have to say good bye so soon.<br />
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I continue to grieve for my dog Logan who had to leave me much sooner than I ever expected. It's not as if he got older and slower with age and we could see it coming. He was doing awesome and running with me and playing at the park and then boom he couldn't walk very well one day...he couldn't jump up in the truck...he couldn't get up the stairs very easily. Several vet visits and it was thought that very likely he had leukemia. No pain medication was working. I mean percocet - supposedly a wonderous drug for pain...did. not. work.<br />
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I could have spent all kinds of money I did not have to do more and more tests to discover what the vet was 90% already sure of. I could have put him on a drug that would have let him live hopefully relatively pain free for the next 2 to 4 weeks and then it would stop working...just so I could have him around because I love him so. That isn't humane. That is selfish.<br />
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My dog kept me up night after night in pain, not often lying down and if he did lie down, not able to get up. I knew this was the end and I was not prepared for it. I stayed home from work that day to spend some last hours together before having to take him in to be put to sleep. I gave him turkey burgers, treats upon treats, whatever he wanted. We went to the park, we cuddled, I said good bye. Thus far, it was the worst day of my life.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_vsyILfPWwkvzJvnaetjIk__PFzjgn4DI7QqZ-iQrkuM8QLE2NKRtPp0qa4ffqz9Bx2QuDMWxiDV_sP8iCfeTdPSSK7j6Hzpq1QPQGpeEWzN8m0GT1g1Ut4zLHXNvftvW920UizIHiHY/s1600/LastDogParkTrip.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_vsyILfPWwkvzJvnaetjIk__PFzjgn4DI7QqZ-iQrkuM8QLE2NKRtPp0qa4ffqz9Bx2QuDMWxiDV_sP8iCfeTdPSSK7j6Hzpq1QPQGpeEWzN8m0GT1g1Ut4zLHXNvftvW920UizIHiHY/s1600/LastDogParkTrip.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Our last day together - at the dog park with L-Dawg</td></tr>
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Below are some of my favorite photos of Logan and help me to remember the happy times.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1AHR2EfOIVV9BDveGklWwiV8lrYihQrlCJcLkDVotx-QJp_z2gdEMBGcBm7JwczwEdCqDcm1LI9x20H2dxZsT7KuqFWjV9v13-hPsB6xB-aHQFXNqWraOasjqlS2e7o7WNPa_QFHrXCA/s1600/224.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1AHR2EfOIVV9BDveGklWwiV8lrYihQrlCJcLkDVotx-QJp_z2gdEMBGcBm7JwczwEdCqDcm1LI9x20H2dxZsT7KuqFWjV9v13-hPsB6xB-aHQFXNqWraOasjqlS2e7o7WNPa_QFHrXCA/s1600/224.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Catching some shade in Fernie</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiED5p3M0fuuuqfwCosS5Hd2za5vma2_f7lb6MG_B4ZNf1BR1H6RUWnWoiXcjJ3tQ4BFDzL-2jx_jSUsoPxeCPfm6vBD3oFF7ZH7gPcVRIZ9ccx_43rnGO3Gyrheh_c1XZKiRH677_xbSQ/s1600/011.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiED5p3M0fuuuqfwCosS5Hd2za5vma2_f7lb6MG_B4ZNf1BR1H6RUWnWoiXcjJ3tQ4BFDzL-2jx_jSUsoPxeCPfm6vBD3oFF7ZH7gPcVRIZ9ccx_43rnGO3Gyrheh_c1XZKiRH677_xbSQ/s1600/011.JPG" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hiking near Elbow Falls</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">An evening at the Dog Park</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">More Doggy Park visits</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Tea break after hiking to the Lake Agnes tea house, Lake Louise</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Lake Agnes</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnD8Yzh9RkyxIqOnZCojyYKV91dC6vAmYeh9nGrY4DMczc3HcnyNsaJXV1gokvslOjx6NWzMY_UGE2wCLMSFBcgBqHeicq0n2Eh9x3SuDLC3x_zOMFoBjd9I77cqm21EFVzAa6TZDdGDo/s1600/049.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnD8Yzh9RkyxIqOnZCojyYKV91dC6vAmYeh9nGrY4DMczc3HcnyNsaJXV1gokvslOjx6NWzMY_UGE2wCLMSFBcgBqHeicq0n2Eh9x3SuDLC3x_zOMFoBjd9I77cqm21EFVzAa6TZDdGDo/s1600/049.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Checking out the Bow River</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbmI2jN96zrf6iHDAvj_4Qt39hzCuh_T9vlakh-H4BQjLTtobPqYrvsLRZjlsV0Juqrq4BKl7kgjwQLRyzymIq23q1uXdm1CUHHDLi6mQrSOp-8VOH-VwjDmHx-6aP1efHWQcSe85le8A/s1600/053.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbmI2jN96zrf6iHDAvj_4Qt39hzCuh_T9vlakh-H4BQjLTtobPqYrvsLRZjlsV0Juqrq4BKl7kgjwQLRyzymIq23q1uXdm1CUHHDLi6mQrSOp-8VOH-VwjDmHx-6aP1efHWQcSe85le8A/s1600/053.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Logan loved his stuffies</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Family Hike near Canmore</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTJmi7H1NNT86s-K9geiOy8lKKJBuOmE6PW5qLwL0Kt5eymGhcf2NncZHr2EHhPTgABi64PDb3MEC9cSZ6yKe-ZOohoJLlxRAUpsgf8c1T5XVIr9xqB1BTkCPFg0I2g1A64y2kChD7vO0/s1600/253.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTJmi7H1NNT86s-K9geiOy8lKKJBuOmE6PW5qLwL0Kt5eymGhcf2NncZHr2EHhPTgABi64PDb3MEC9cSZ6yKe-ZOohoJLlxRAUpsgf8c1T5XVIr9xqB1BTkCPFg0I2g1A64y2kChD7vO0/s1600/253.JPG" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Family vacation, checking out the view on Going-to-the-Sun Road, Montana</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuGHVUT9yVG0K3oeYYmLH3JBkQxdSX06wMTANK05bqtt47xzELQBlmlArNPIlvWwgeG64GgRCAJyChIVX3Ac4ZXEXLs-s6iTc9yzhWLJR2Mr5SI70j9Rmdei0EEtq_WbSgJm_gaWr4338/s1600/397.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuGHVUT9yVG0K3oeYYmLH3JBkQxdSX06wMTANK05bqtt47xzELQBlmlArNPIlvWwgeG64GgRCAJyChIVX3Ac4ZXEXLs-s6iTc9yzhWLJR2Mr5SI70j9Rmdei0EEtq_WbSgJm_gaWr4338/s1600/397.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Showing off</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvZdWQDIqLOdQY-7ToVfw4VJwL7J-bw_ZQLCEyz6JwqgSPEVq7WnUHiz14guKZ5ULBEc8v177i7SrGl538vZgL3EKoXsIBYfHISztB94_pwvGgDu_xgUtLzDaMBBaTcPnZLW14pkZuTY0/s1600/HaLingPeakinBackground.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvZdWQDIqLOdQY-7ToVfw4VJwL7J-bw_ZQLCEyz6JwqgSPEVq7WnUHiz14guKZ5ULBEc8v177i7SrGl538vZgL3EKoXsIBYfHISztB94_pwvGgDu_xgUtLzDaMBBaTcPnZLW14pkZuTY0/s1600/HaLingPeakinBackground.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hiking Ha Ling Peak, Canmore</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Running with mom at Nose Hill</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Loving the Snow</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFGxQzOLcWwLggRUudrC-D2ph4tEcz7Y_t6ZqDU6-OekakolaB6DowPAwYHkhIRQ3gFynk-_MJygJbKWH-7E9HK68hwgqCK_nZBgcpyw1dFcjx3jo9DpNcvnEHHT5HkpduFpXxnDIlfAk/s1600/SnowShoeingCOP_Jan1st2014.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFGxQzOLcWwLggRUudrC-D2ph4tEcz7Y_t6ZqDU6-OekakolaB6DowPAwYHkhIRQ3gFynk-_MJygJbKWH-7E9HK68hwgqCK_nZBgcpyw1dFcjx3jo9DpNcvnEHHT5HkpduFpXxnDIlfAk/s1600/SnowShoeingCOP_Jan1st2014.jpg" height="400" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Snowshoeing on New Years Day 2014, at COP</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiovT6xd3CpgcG2fvhun0Bkay9FpAL79XBp8Cjknj08eKbDp7ljouVMY5Ajr7nisiQSwrsTn3LZzWg2swI2z7uOkYhZ_C2OFpucLfuOGRYJHGV2OIJQVPyV5QoARqSr-w_ULrbqzCcYG2s/s1600/SnowyLogano.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiovT6xd3CpgcG2fvhun0Bkay9FpAL79XBp8Cjknj08eKbDp7ljouVMY5Ajr7nisiQSwrsTn3LZzWg2swI2z7uOkYhZ_C2OFpucLfuOGRYJHGV2OIJQVPyV5QoARqSr-w_ULrbqzCcYG2s/s1600/SnowyLogano.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Snow Dog</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN7BmPE_izAQYhwsrZnYqVPjy_Gt1K5eRZiDEqEOtip8R3WKDVZGBAtMXlZHfDQWHLCeQxMa1MycKa7hqo0ONLLWncI7-25ZGNeZxfILSYlXwPIJq4OXcQJen4wpr88zRvSV9wuZQnQNY/s1600/SoSerious.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN7BmPE_izAQYhwsrZnYqVPjy_Gt1K5eRZiDEqEOtip8R3WKDVZGBAtMXlZHfDQWHLCeQxMa1MycKa7hqo0ONLLWncI7-25ZGNeZxfILSYlXwPIJq4OXcQJen4wpr88zRvSV9wuZQnQNY/s1600/SoSerious.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mountain Dog posing it up</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivIMsJ9peCLPByjNaPjJ2GRHNs0KwxmwXgwMtbN6oSG_TZ4BTwUWiFvybu4zPPghgDSai5wV4abHxbOrRhZ9S3vVXyHg0MhzRgrOIelMw-K7AD0CFDPWGRKMciLdsRy7ypGdkXlC8WUcc/s1600/SulphurMtn.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivIMsJ9peCLPByjNaPjJ2GRHNs0KwxmwXgwMtbN6oSG_TZ4BTwUWiFvybu4zPPghgDSai5wV4abHxbOrRhZ9S3vVXyHg0MhzRgrOIelMw-K7AD0CFDPWGRKMciLdsRy7ypGdkXlC8WUcc/s1600/SulphurMtn.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Only hike together in 2013 - Sulphur Mtn. Logan rocked it like a pro.</td></tr>
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<br />Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-18898664318938556762014-02-28T07:38:00.004-08:002014-02-28T07:39:26.115-08:00In like a Lion?Last day of February...and one of the coldest days/weekends of the year ahead. But isn't there a saying that if March comes in like a lion, it'll go out like a lamb or something along those lines? Well tomorrow is March 1st and this is the forecast here in Calgary <span style="color: #cc0000;">Mainly sunny. Wind up to 15 km/h. High minus 26. Extreme wind chill minus 44.</span><br />
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I always like to think, at least it's sunny here when we have temps like this. I read somewhere that Calgary is the sunniest city in Canada...phew, I knew I lived here for a reason right? It averages 333 sunny days a year. If you're not obsessed with the weather channel like I am, you might wake up thinking, wow Calgary, it's a beautiful day out there! Then open the door and get punched in the face by Old Man Winter. <br />
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If I wasn't a runner, if I didn't love the mountains, if I didn't care about being outdoors...then it wouldn't be such a big deal now would it. I'd just hibernate. People have already started asking me if i'm hunkering down this weekend and just staying inside. I laugh, oh yeah definitely. But I really hope that is not the case - I crave the weekends after long weeks of work. Come Monday morning I already start planning where I want to run or hike the following weekend. So while tomorrow I think I might just stay inside and make dear friends with my treadmill for a few hours...Sunday I vow to get the hell out there. It looks slightly better of the two days so I'll be happy if I get one beautiful day out in the mountains!<br />
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In other news, check out page 85 of Canadian Running magazine and you will get to see my lovely face grinning back at you. Unfortunately it's not for any running achievement and will likely be the only time you see my face in a magazine again :) I was lucky enough to join my friend Alan and Mark on a beautiful trail run in Kananaskis about 5 years ago - Turbine Canyon was it's name.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioBFmsiTo3nsbhwcIMtkFZr_4GIIX4APznjEBuKRAgIWiGbUFgfTYZahxPftknRy_BR6AGaiATKliAIgoed_tghq6SQCq0CaMXVLjyMH3actolPDc1qFmPPw9_F22Ahk5aoRUCQ6j_8vw/s1600/TurbineCanyon.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioBFmsiTo3nsbhwcIMtkFZr_4GIIX4APznjEBuKRAgIWiGbUFgfTYZahxPftknRy_BR6AGaiATKliAIgoed_tghq6SQCq0CaMXVLjyMH3actolPDc1qFmPPw9_F22Ahk5aoRUCQ6j_8vw/s1600/TurbineCanyon.JPG" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yes, I took a picture of myself in a magazine...</td></tr>
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Anyway, they were looking for pictures for an article on the Turbine Canyon trail run and these were submitted. Pretty cool.<br />
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Here's a couple of more pics from that awesome run.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6wWPOgW9z-doRXzyqBiNCFtKFZ0oPOt5pYhaW5mZb0w52IA1CR3SDzLKbmOAzC3EMJ8ydGNwV-AaSBJzpFTxH4Dd9kAiHGJKYg4YwbJNq0ddNs3fQWi9cBNp6nOgDTOy5SVSBEhdHgFA/s1600/JumpingTurbineCanyon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6wWPOgW9z-doRXzyqBiNCFtKFZ0oPOt5pYhaW5mZb0w52IA1CR3SDzLKbmOAzC3EMJ8ydGNwV-AaSBJzpFTxH4Dd9kAiHGJKYg4YwbJNq0ddNs3fQWi9cBNp6nOgDTOy5SVSBEhdHgFA/s1600/JumpingTurbineCanyon.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jumping Turbine Canyon</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1emLtnJXYERQ7GgjpCcj9CeqtKyn1vQF0AQeFHqNbj7CtEuVhUZtvxN3eFOurkgrwHS5Mlu1in07yFBDPdeupEw_qyc1iV7vxVUTOJ45SQDRx90aWn50AWMyVX4LjPblfxambIu9QjlU/s1600/TopofTurbineCanyon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1emLtnJXYERQ7GgjpCcj9CeqtKyn1vQF0AQeFHqNbj7CtEuVhUZtvxN3eFOurkgrwHS5Mlu1in07yFBDPdeupEw_qyc1iV7vxVUTOJ45SQDRx90aWn50AWMyVX4LjPblfxambIu9QjlU/s1600/TopofTurbineCanyon.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Standing atop, looking down into the Canyon</td></tr>
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Running has been going pretty well lately and i've been getting in some solid workouts - mostly on the treadmill except for the weekends but i've been making the best of them and doing some great speed and hill workouts on there. Last weekend was cold (what a surprise) but did get out on Saturday for a boring 32km run around Calgary that quickly turned miserable as the sun disappeared after only 10km and it got cloudy, colder and windier. I was so angry by the end, it was hilarious. Once home, I immediately sat in the hottest bath I could handle for about an hour trying to warm up. But hey, I guess it was a good mental training day if anything!<br />
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Sunday was around -20 but a beautiful sunny day (surprise surprise) so I decided to just head out to Banff for a quick trip up Sulphur Mountain. I was hurting as it always kicks my ass but it was a great training run for sure. And just as I got to the top, I caught up with my friend Leslie and Mike who live in Banff! I haven't seen her in a long time and was awesome to catch up as we bombed back down the trail. I like running into friends on the trails (pun intended!). I definitely spend too much time running alone! <br />
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Ok wish me luck on this frigid 1st weekend of March ahead!<br />
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DebDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com1tag:blogger.com,1999:blog-7433027652085443315.post-16515508959976929992014-02-18T07:57:00.003-08:002014-02-18T08:00:17.497-08:00Long Weekend BlissThis weekend past was a long weekend here in Alberta - it was family day weekend, wahoo! I intended to get a good block of running in and really beat up my legs. And that I did :) My quads are pretty trashed this morning and I like that feeling. They've got to get used to this for the epic summer ahead. I was reading about the course for the <a href="http://yakimaskylinerim.blogspot.ca/" target="_blank">Yakima 50km</a> race I have coming up in Washington on April 20. So yeah it may <i>only</i> be 50km...but there's 10,000 ft of climbing involved in this race! Eek! There's a reason why the fastest women's time is 6 hours. Crap. It's never taken me that long to run a 50km trail race...usually it's under 5 hours. So you can see why I welcome the trashed feeling in my quads...they really really really need to get used to this in the 2 months I have left before this race!!<br />
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Anyway, I wanted to get a longer run done in the City on Saturday so left my house and ran up to Nose Hill for some trail running and to get some hills in. I finished with 29km and about 1400ft of climbing. Yup, not much climbing but still better than running on the roads around Calgary. Just dang icy up at Nose Hill right now is the only problem.<br />
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Sunday I headed to Kananaskis to tackle Prairie Mountain. Every year, I forget what Prairie Mountain is like and how hard it is. I thought yeah, maybe i'll do 2 or even 3 repeats of it. Nope, I did one. I was sucking wind like nothing else, it hurt, it was steep...did I mention it hurt? A couple of of trailrunners i know did the Prairie Mountain quad on Friday...4 freakin times. I did one. Yeah, I was not pleased with myself....<br />
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It was a beautiful and fairly warm day but windy as hell. As soon as I could see the top and the fewer and fewer trees ahead...I could hear the wind just howling. I hadn't anticipated quite how windy and cold it would be up there and I was throwing curses. But I made it. Phew. It was only 7km but included almost 2300 ft of climb so I was happy with
that....even if I only did it once :( So yeah, I should have sucked it up and gone up again.<br />
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I woke up Monday with fairly sore legs from the past 2 days but I really wanted to beat them down again :) It was supposed to be snowing in the mountains and I didn't want to drive out there if that was the case so I stuck around town and decided to do stair repeats next to the curling club. Again, being overly optimistic I thought maybe I could do this for a couple of hours lol. Then I quickly realized after a couple of trips up that since I never do stairs, I should reduce my goal and try for 10 loops - so run up the stairs, along the ridge at the top and then bomb down the path to really hammer the quads :)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHK6zb5CuLLTUF8ZLmtKVCP-WelzNtUAp2XnFf-CenPgwcvgs5sdQT6b25ZaOb5c4LVBcHdPkxhXdjJOJdaB0vLnBkEG6Ex_pEHlw65gqlhDA0jUnBxZih0M_Kfe9TLEOPjg2qRY5zrRw/s1600/CurlingClubStairs.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHK6zb5CuLLTUF8ZLmtKVCP-WelzNtUAp2XnFf-CenPgwcvgs5sdQT6b25ZaOb5c4LVBcHdPkxhXdjJOJdaB0vLnBkEG6Ex_pEHlw65gqlhDA0jUnBxZih0M_Kfe9TLEOPjg2qRY5zrRw/s1600/CurlingClubStairs.png" /></a></div>
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10 loops was plenty for my first time out! I was completely beat after that workout! The whole run ended up being 14km and <i>only</i> about 800ft of total climbing. It felt like about 5000ft after the whole thing was done. I have to try and do this at least once a week. It's a good one! :)<br />
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So yeah, I'm not moving around too good today but I'm back at work anyway. I'm trying to decide if I should take the whole day off or just get in a sloooow easy run after work. We'll see how I feel. I'm pleased with the weekend of running but definitely need to get more more more elevation in these legs damn it!<br />
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Until next weekend....<br />
DebDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-77381228628623242882014-02-11T07:16:00.003-08:002014-02-11T07:20:53.088-08:00Olympic Mania!Is anyone else feeling extra inspired and motivated now that the Olympics has started? Saturday morning had me glued to the Olympics until finally I hit the record button so I didn't miss a second and got my butt out the door! Saturday's jaunt up Sulphur mountain was just ok. I mean I had a blast, but it was only ok by my expectations I had for myself. The whole thing is super runnable, but half way up had me sucking wind and taking breaks. I decided to blame it mostly on two things (and not because i'm out of mountain running shape) 1. It was -23C, and my lungs hurt to breath. I wasn't cold as I had the perfect amount of layers on, but breathing so hard running up there did hurt my lungs. 2. I did a serious leg workout the day before so my legs were burning way earlier on this run than expected.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiirfgrSHaW9IWrT_GAiBbOxoYDQcab2EruWQneQujRNXdCu9ImGDK0NxyJSY03NL4hR-TBDk-5fhWPbxDHHZEKpoJPtXNDl42vLBxJKspom4l8dzfsx_bqytMCJvESaf6IewiZYCstzYc/s1600/SulphurMtn_Feb8-2014.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiirfgrSHaW9IWrT_GAiBbOxoYDQcab2EruWQneQujRNXdCu9ImGDK0NxyJSY03NL4hR-TBDk-5fhWPbxDHHZEKpoJPtXNDl42vLBxJKspom4l8dzfsx_bqytMCJvESaf6IewiZYCstzYc/s1600/SulphurMtn_Feb8-2014.JPG" height="240" title="Top of Sulphur Mountain" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Top of Sulphur Mountain</td></tr>
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However, I had a lot of fun. Especially when I turned around and started flying back down! The trail is still nicely packed but Kahtoolas were ideal so I wasn't sliding around at all. I finished up my 10+ km run with 2225 ft of climb in 1:20 and knew I should turn around and go back up. But I was hungry and talked myself out of it saying this is a good job for easing myself back into things. So I treated myself at starbucks and drove home. <br />
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Sunday I knew I had to get at least 25km of running in but the thought of doing it on a treadmill had left me with low motivation. It was -25C, but a sunny and beautiful day out there, so I added layers and layers and layers of clothes to the point where I was sweating before I left the house. I brought ski goggles along which were definitely helpful when I was running into the wind and I cranked out a painful slow 26km. It definitely wasn't pretty and I think it was more mental than anything to keep me going. But with thoughts of <a href="http://miwok100k.com/site/" target="_blank">Miwok 100</a> in the back of my head, I pushed on. I have a lot of training ahead of me and realizing where I am right now, it's kind of scary. My long races don't generally come until mid to late summer. And i'm trying to train for a 100km right now. Shit, what was I thinking. <br />
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Let's not think about that and concentrate on having fun in the mountains instead :). Coming up is a long weekend for Alberta family day and I plan on making the most of it. I'm going to head back to Sulphur Mtn for another go and force myself to do a double go of it. I suspect the second trip up will be mostly powerhiking and I think i'll break out the poles for that to get up there as quick as I can. I'll probably try to get another longer road/Nose Hill run in, in the city. And then another trail run somewhere - likely Pneuma or Prairie. We shall see. The forecast is looking mighty fine and warm this weekend. We're finally breaking out of this cold snap. It seems like we've been in one since I got back from Mexico and i'm so tired of putting on so much clothes to go outside! I'm always happy once i'm out there but man, this is getting old!<br />
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It's only Tuesday but really looking forward to getting after it this weekend!!<br />
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DebDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-14127581099211104862014-02-06T07:27:00.001-08:002014-02-06T07:31:29.629-08:00It's no Polar Vortex...but the Arctic Mass has arrived!Well we've made it to February! And started it off with a lovely cold snap - one that I can't seem to get warm in. The mornings in my office are ice cold and i'm usually found wrapped in a blanket sipping away on coffee, tea and/or hot chocolate. This building has serious heating/cooling issues. My lunch workout usually warms me up and i'm good for the rest of the day!<br />
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I've even managed 2 evenings of trailrunning at COP this week and it was a blast. I think the trees helped and masked the fact that it was so effing cold out. The first night I took Logan for a run as I knew he'd have a blast in there and brought my <a href="http://atlassnowshoe.com/snowshoes/speed" target="_blank">running snowshoes</a> along. I wasn't sure what the conditions would be like. Also, they've been missing for a month and i finally dug them out of a deep dark high shelf in the basement. Since we have a gear room i have no idea why they were tucked away down there and I was stoked to use them! Logan and I had a complete blast - me with my <a href="http://www.petzl.com/us/outdoor/headlamps/nao" target="_blank">Petzl Nao</a> headlamp which is proving to be just perfect for night running, and Logan with his own headlamp around his neck. That's more so I can find him although it probably helps him too! The second evening I went on my own for a bit of a longer run and this time ran in my <a href="http://kahtoola.com/product/microspikes/" target="_blank">Kahtoolas</a> since the snow was so well packed in there. You could easily run without any traction device but I found these ideal and it was nice to be flying around on the trails and not just plodding along. Since I'm also still recovering from knee issues, the spikes really help with stability. <br />
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Also for the first time ever I ran in my <a href="http://www.patagonia.com/ca/product/womens-down-sweater-jacket?p=84682-0" target="_blank">Patagonia down sweater</a>...freakin awesome and I have no idea why it has never occurred to me to use it before. I was toasty warm for both runs and the only thing I could have improved on was my face situation - have yet to find the perfect thing for that. I find the balaclavas i've tried are too restricting and those that cover my mouth are hard to breath through etc. I'll keep looking for the perfect one....<br />
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Last week I was in Cozumel, MEX for a wedding. It was my first ever all inclusive vacation and was a lot of fun. I did a whole lot of nothing and relaxing at the pool which I actually really enjoyed. I found the humidity exhausting and not something i'm used to at all. However, I did manage to run each day on the treadmill to keep up with some kind of activity to battle all the eating and drinking we did :) I wasn't brave enough to venture outside as Mexico is a little nuts to be honest :)<br />
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But I gotta say, despite the insanely cold conditions right now, i'm super happy to be back and ready for some adventures this weekend. Gotta make the most of my weekends, regardless of the weather! I'm still trying to figure out where i'm going to go. I think i'll give running up <a href="http://hikealberta.com/hike/sulphur-mountain" target="_blank">Sulphur Mountain</a> a go and see how that turns out. I may attempt a double if I'm feeling good after one trip up, but seeing as how it's winter and i'm low on mountain running kms, I might be dead tired after one trip up lol. I'm not sure if i'll head to the mountains both days or if one day might just be up trotting around Nose Hill. I was also thinking about heading up <a href="http://www.trailpeak.com/trail-Pneuma-near-Calgary-AB-6027" target="_blank">Pneuma</a> trail in Kananaskis. I'm thinking that because it hasn't been snowing much lately and there are a lot of people riding their fat bikes on the trails this year, it should be well packed down.<br />
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It's been a really hard week back at work focusing on anything. All I want to do is go play. Now that Thursday is here, i'm getting stoked! See you out there!<br />
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DebDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-17646953161784678012014-01-20T09:28:00.001-08:002014-01-20T09:28:20.425-08:00Sulphur Mountain - 1st hike of 2014!Yesterday was a blast in the mountains. I didn't realize how much I missed playing in the mountains until I got out there again. Being injured and missing most of last summer and now it being winter, it's been quite a while. Usually I kind of hibernate in winter and stick to road running - I realized I have absolutely no idea why I do that! I've always had yak trax which are decent on a little bit of ice but not on anything serious or if you want to hike in the mountains. So I went out and bought myself a pair of Microspikes which are freakin awesome. It feels like you can tackle anything wearing those!<br />
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With all the warm weather going on around here, it's been melting like crazy in Calgary and then freezing at nice so crazy slippery. But I wasn't sure what it would be like in Banff with it not getting quite as warm but still warm enough for some melting also. So my friend Tara and I grabbed the microspikes, our dogs and headed for Banff yesterday to hike Sulphur Mountain. We actually found no ice at all but we still wore these as they made the hiking super stable and much easier on the packed snow which can sometimes feel like walking a bit in sand with just trailrunners on. It was a total trip of 12km and about 2300 ft of climbing.<br />
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It was just a beautiful beautiful day in Banff and I finished thinking, from now on i'm going to make sure I get to the mountains at least once every weekend. My knee is still a huge bugger right now but it's doing fine while hiking - and lucky for me I can pretty much hike all day. So if that's what i have to do to keep training for now, then so be it. It's so much fun!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnK4ZyRLp8mPUHD3YzcAxSu92DNrK17Wb861jQ9VdGTx0eZ_UF2mMqK7OFiXvXrqd-Zb_ooUdPq0nODRAnlInhQXX27nKCB_qxqsJ5EdhSl4g8gqmmnr-KUOqb-hFApQJoCeNaHVjdNWQ/s1600/SulphurMtn.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnK4ZyRLp8mPUHD3YzcAxSu92DNrK17Wb861jQ9VdGTx0eZ_UF2mMqK7OFiXvXrqd-Zb_ooUdPq0nODRAnlInhQXX27nKCB_qxqsJ5EdhSl4g8gqmmnr-KUOqb-hFApQJoCeNaHVjdNWQ/s1600/SulphurMtn.jpg" height="300" width="400" /></a></div>
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<span style="font-size: x-small;">Me and Logan at the top - Logan hiked like a superstar and put us to shame.</span></div>
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<span style="font-size: x-small;">Hope I'm still doing that when I'm around 75 :)</span></div>
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Oh right, I forgot to mention that Andrew and I are off to Mexico this weekend for a friend's wedding. So I guess all my mountain time will start when I get back :) Definitely looking forward to a little beach time for a week that's for sure!</div>
Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-54145991500966537652014-01-09T11:53:00.004-08:002014-01-09T11:53:37.762-08:00Cheers to a Happy 2014!Well I didn't post a typical blog like most people do - reflecting on the past year, looking forward to the next. I thought about it, and then I got busy having too much Christmas fun :) Now it's January 9th and I felt the need to write something! I'm stoked for the new year - am really hoping to train smart which includes a good amount of cross training, to be able to toe the line for all the great races i've got lined up in 2014. As shown over on the side of my blog, my exciting trail schedule includes the following<br />
<ul>
<li><a href="http://yakimaskylinerim.blogspot.ca/">Yakima Skyline Rim 50km - April 20</a></li>
<li><a href="http://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&ved=0CC0QFjAA&url=http%3A%2F%2Fwww.run100s.com%2Fmiwok%2F&ei=8-ypUrmyHoL5oATu2oLoCQ&usg=AFQjCNHbVwx8LK8R3Y6RAIkYyxpSCETMsw&sig2=wCu7kyq6yhcPhwSkp5gh8Q&bvm=bv.57967247,d.cGU">Miwok 100km - May 3 (Registered)</a></li>
<li><a href="http://pocatello50.com/">Scout Mountain 60 km - June 7 (Registered)</a></li>
<li><a href="http://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&ved=0CC0QFjAA&url=http%3A%2F%2Fwww.sinister7.com%2F&ei=ge2pUp-rK8TpoATO4IDoBw&usg=AFQjCNE8SYknAANEx-gjX4XgT-ne5rVqpA&sig2=31FFZMNVjYs-VYYYCqUyfQ&bvm=bv.57967247,d.cGU">Sinister 7 100 mile - July 5 (Registered)</a></li>
<li><a href="http://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&ved=0CC0QFjAA&url=http%3A%2F%2Fwww.squamish50.com%2F&ei=k-2pUqaRJZHioASbn4LABA&usg=AFQjCNEZWBu5i5RweFJy4Q6Ze8-mf8YbgQ&sig2=5TZQxyMJTP7A_KRMm-qeLw&bvm=bv.57967247,d.cGU">Squamish 50/50 (50 mile & 50 km) - Aug 16-17 (Registered)</a></li>
<li><a href="http://http//lostsoulultra.com">Lost Soul Ultra 100 km - Sept 5 (Registered)</a></li>
</ul>
Registration hasn't opened yet for Yakima but i'm pretty sure i'll do it. Have been wanting to do that one for a while. It is only 2 weeks before Miwok though so I will definitely have to not overdo it there and make sure I'm having a lot of fun and soaking up the views!<br />
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On a side note - January isn't off to the best start running wise as out of the blue on Dec. 28th my knee just started slightly hurting during the end of a run. Then the next day it hurt more and the following day a lot more. This was the knee that I fell on and injured last year and couldn't believe after running pain free for 3 months, not doing anything crazy like upping mileage or pace out of the blue, it just started aggravating me! So I took a week off and this week i've been slowly getting back into running by doing the walk/run thing on the treadmill and gently testing out the knee. It seems to be handling this well so far and hopefully it was just being cranky after an icy run I had up at Nose Hill.<br />
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I wanted to take part in some snowshoe running and racing that's coming up but 1. I want to take it easy on my knee and 2. my running snowshoes have completely disappeared. I've searched everywhere and can only find my regular pair. Grrr. Hopefully they're around somewhere. I might hold off on this anyway until after Mexico - we head out to a friend's wedding in Cozumel in 2 weeks. I'm pumped! I'm hoping to get a lesson in SUPing. I've been wanting to do this FOREVER and I realize it's much harder than it looks. Wish me luck :)<br />
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Happy New Year!<br />
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<br />Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-48986869055044909252013-12-16T09:17:00.000-08:002013-12-16T09:19:32.307-08:00Halfway through December already?!?Running is going really well these days and we're already halfway through the Strides Run Streak! I can't believe it's Dec.16th already! December started off really painfully cold and while I like to take pride in the fact that I will go outside for a run in most conditions...I just wasn't having it. The thought of putting on 10 lbs of clothes and trudging around town at an unbearably slow pace just to say I got outside and ran in -30?...no thanks! I wanted some good quality workouts...so I spent quality time with my treadmill and Netflix for 8 days in a row! I actually find the treadmill a really good training tool and was mixing it up lots with speed work, hill climbing, power hiking workouts etc.<br />
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When it finally did warm up again, I had an extra pep in my step when I headed back outdoors and noticed I was regularly running faster that I was before. It's been 2.5 months since I've been fully back running after my injury and I'm happy to say I'm definitely feeling I'm in the same place (or perhaps even a littler further along) than I was this time last year. Wahoo!<br />
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Even though I've never been a morning running person and likely never will be, I've really been enjoying my morning weights/strength/core workouts! I've been consistently going to the gym a few mornings a week and I think this is ultimately what I've been missing from my training regime this whole time. It's great that you can run and run and run, miles upon miles, week in week out - but eventually you're likely going to get injured or niggles going on that you could have avoided! Trust me, I've made this mistake many times!<br />
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This is the year I'm going to be a faster AND stronger ultrarunner! My body needs to take me through anywhere from 5 to 20+ hour days out there on the trails this summer. Let's do this! I'm loving Christmastime more than anything - but definitely super excited for what the New Year brings!<br />
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<br />Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-47348791661618697622013-12-12T08:48:00.003-08:002013-12-12T12:25:36.590-08:00I won the lotto! :)<div class="separator" style="clear: both; text-align: center;">
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Yup I won the lotto...my kind of lotto that is - my first ever race I've entered that's gone through the lottery process! The <a href="http://www.run100s.com/miwok/" target="_blank">Miwok 100 km</a> is usually pretty popular and they only let in 350 runners each year so i'm pretty pumped! I'll be running 100km with 12,000 ft of total elevation gain in the Marin Headlands, which i think is officially in Sausalito, Ca but literally just across the Golden Gate bridge. So we'll be making a mini vacation out of it and hopefully taking a week to check out San Francisco and surround after the race<br />
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Here's a look at the course profile - fun no? <br />
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This is gong to a be a long race for fairly early season for me...i'm usually a 50km girl up until at least June with a 50 mile thrown in there after. This race is May 3 which means significant winter training time to get up to 100km shape.Yikes. This is good though as originally i was going to sign up for the Gorge Waterfalls 100km. And while I would still love to run this some day - March 30 is a really really early race for me to be running that distance.<br />
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In other news, the #stridesrunstreak continues and i've run 12 days in a row now. Yesterday I had zero time - busy at work and busy after work so I stuffed in a bare minimum 1 mile run with L-Dawg at around 9pm. My own minimum was going to be 5km for the month of December but this was the one day that I allowed myself to slack off and just get the 1 mile in. I think my body needed the break anyway so a nice little jog around the block with Logan was actually pretty fun.<br />
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My parents arrive today for 2 weeks of Christmas fun. It should be good - and Dad brought his ice skates so maybe we'll hit up the Olympic Oval for some public skates. I've never been there, not even to race around the track so it'll be fun to go skating. However i'm pretty pathetic - like really pathetic. So i might put on some knee pads under my pants. I can't risk falling on my knees as I don't think my left knee would survive a fall like that after just getting over last year's fall on the trails and bashing it on a rock.<br />
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That's it for now. Happy Holidays!<br />
DebDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-86337105130808895092013-12-02T10:40:00.000-08:002013-12-02T10:45:49.875-08:00Sinister 7 Take 2<div>
Yay, I managed to get through the stressful registration process yesterday and register for the Sinister 7 Ultra! I was in Vernon for the weekend visiting my family and couldn't leave to make the drive home to Calgary until after registration. Last year I think this race sold out in like 12 mins so I knew it would be crazy again - if not more so this year as the race has been extended to be a full 100 miler now which appeals to a lot more people. </div>
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Anyway, it was super stressful as the site was slow and bogged down and I was definitely doing a little panicking when 20 mins had gone by and I couldn't get the site working in my favour! But I'm happy to say I'm in and pumped to be toeing the line again next year! A chance to redeem myself after last years stupid fall ending my race early!<br />
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<span style="font-size: x-small;">Here's a pic of me running it as part of a relay in 2012. It was like 30 degrees that day....</span></div>
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In other news, yesterday was the beginning of the 3rd annual Strides Running store #stridesrunstreak. Basically you run every day of December and I've done it so far each year! It's fun as they have prizes and little things going on to keep you motivated. The rules state that you only have to run a minimum of 1 mile per day but my own goal is a minimum of 5 km. Unfortunately today we're having a blizzard in Calgary and super cold temperatures all week. While I'm usually pretty good running in all kinds of conditions and temps, I'm feeling particularly wimpy this week and will likely be spending quality time with my treadmill!</div>
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Happy running! And stay warm out there!</div>
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Deb</div>
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Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-82675616866319467252013-11-25T07:43:00.000-08:002013-11-27T20:33:45.185-08:00Looking forward to 2014!Almost a full year has gone by since I wrote on this blog. That's surprising to me as I actually thought I had been writing throughout last season pretty much right up to my A race - Sinister 7 Ultra. Obviously this was not the case since my last post was in January! I didn't have a great 2013 race season unfortunately. I did have two great races...one was the Calgary Police Half marathon in April where I accomplished my goal of breaking 1:30. I knew this was doable for a while - the probably is i don't train for these fast races. Ultrarunning is where my heart is at. However, that's not to say i don't want to be speedy either! So every now and then i'll sign up for a half marathon and see how it goes. I ran a 1:28:47 on a pretty tough course so i was pumped with that. I killed the first easier half of the race with both a 5 km PB (sub 20 mins) and 10km PB (sub 40 mins). It was a 3 PB in 1 kinda race :)<br />
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The second race and only ultra of the season :-( was the Fast Trax 50 mile in Edmonton. It was a fairly flat and fast course on cross country ski trails. I'm not a fan of looped courses and we had to run a 10 km loop 8 times which was mentally painful for some reason. However I had a great race and finished in around 7:17, 1st female and 2nd place overall.<br />
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Other than these two races, it was mostly all training all the time for my goal of the summer - the Sinister 7 Ultra. 148kms in the Crowsnest Pass of Alberta. Unfortunately for me that race ended early, part way through the second leg where I stopped paying attention for a second, caught my toe on a rock or tree root, took a fall and bashed my knee on a rock. There was a time when i used to be the queen of falling during a trail run and it was never a big deal. But that fall was rough. I've never felt pain like that and sat there while some lovely runners came by and patched me up - while delaying their relay team in the process. I was so grateful! After a while I thought things were ok and kept running - however I think it was the adrenaline. I decided to keep going and start leg 3 of the race. About 10km into that leg i called it quits at the aid station. My knee was not happy and neither was I!! Bummer.<br />
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That was an early end to what was to be an exciting race season. The knee took a long time to heal and I didn't get back to running again until the beginning of October - almost 2 months ago now. Andrew and I were in Europe for the month of September and did a ridiculous amount of walking and hiking around. I think this helped my knee a lot and when I thought it was finally ready, I did a little 28 min run/walk - (5 mins running, 2 mins walking) x4. You hear so many stories of people given the go to start running again and they immediately overdo it and re-injure them-self. I was determined that would not be me! I pretty much stuck to the run/walk thing for the first few weeks back and just changed up the intervals.<br />
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And here we are at the end of November and i'm happy to say things are going really great so far and i'm loving being able to go for a run everyday. I missed it so much - especially when lunchtime rolled around and I had to go to the gym for a workout instead of getting my butt out the door for a run! December 1st is the beginning of Strides Run streak where we run everyday of December and this will be my 3rd year participating. For the most part it's pretty easy as I already run 6 or 7 times a week as it is. It's those times when you've done a little too much celebrating at all those Christmas parties where the last thing you want to do is run the next day. But I usually find that once I get out there and get going, i'm good to go! So bring on the streaking!<br />
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2014 running plans have been in the works for a while - pretty much since I got injured lol. But as all of the dates to register and enter lotteries for races approaches, i've been trying to nail down everything that I want to do. Below is a preliminary list - needless to say, i'll be heading back to Sinister 7 again in 2014 to redeem myself after this years falling fiasco! How appropriate that this would be the year they decide to increase the distance from 148km to a full on 100 miler. My first 100 mile race too. I'm pumped :)<br />
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At first glance May looks a little ridiculous, but i'm having trouble deciding so they are all maybes. Not sure if i'll throw a marathon into the mix or not. If I do another road marathon, I definitely don't want anything half ass about it and i'd be aiming for a sub 3 hour for sure. <br />
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March 30 - <a href="http://gorgewaterfalls50k.blogspot.ca/" target="_blank">Gorge Waterfalls 100km</a> - Oregon - throwing my name in the lottery, hoping to get in!<br />
April 20 - <a href="http://yakimaskylinerim.blogspot.ca/" target="_blank">Yakima Skyline Rim 50km</a> - Washington <br />
May 4 - Vancouver Marathon (Maybe)<br />
May 18 - <a href="http://sunmountaintrailraces.blogspot.ca/" target="_blank">Sun Mountain 50 Mile</a> - Washington (Maybe)<br />
May 24 - <a href="http://www.blackfootultra.com/" target="_blank">Blackfoot Ultra</a> 100km - Edmonton, AB (Maybe)<br />
June 8 - <a href="http://beaconrock50k.blogspot.ca/" target="_blank">Beacon Rock 50 km</a> - Washington<br />
July 5 - <a href="http://www.sinister7.com/main.php" target="_blank">Sinister 7 100 mile</a> - Crowsnest Pass, AB<br />
August 16-17 <a href="http://www.squamish50.com/" target="_blank">Squamish 50/50</a> (50 miles Saturday, 50km Sunday) - Squamish, BC - REGISTERED!<br />
September 6 - <a href="http://lostsoulultra.com/" target="_blank">Lost Soul 100km</a>, Lethbridge, AB<br />
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Obviously this is not a definite list and is open for a ton of change - especially since the only race i'm registered for so far is the Squamish 50/50 - which i'm super pumped about. A lot of other races are thoughts in my head of what i'd like to do and dependant on how i'm recovered from other races, how training is going etc, lotteries etc.<br />
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ok that's it for now - let's try and keep blogging throughout 2014 :)<br />
Deb Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-44229271585969443042013-01-27T18:46:00.001-08:002013-01-27T18:46:38.219-08:00Last weekend in January!I had a fun weekend! There was a lot of relaxing, running, hiking, good food and some girl time. Andrew was off on a guys ski trip to Revelstoke and I definitely got a good fill of me time this weekend. It was all about me me me :) Those are good now and then!<br />
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Saturday morning involved some coffee, oatmeal and a serious amount of laziness till around 1pm! I was shocked at the time and realized I better get my butt in gear and out the door for a run! I had planned on 20km for my long run this week as i'm slowly slowly increasing the distance of these runs. I'm at 4 months out from marathon day so there's no need to be going insane with the long running yet! I have been maintaining longer weekly mileage than i'm used to though and it's feeling pretty good so far. This was my second week at 80km and i'd like to get comfortable at that weekly distance before moving up closer to 100+ km. Again...4 months out, no need to do anything crazy!<br />
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Beauty day at Nose Hill</div>
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Saturday night my girlfriends and I went out on our monthly date night. This month we tried <a href="http://blackbettybwb.com/" target="_blank">Black Betty Burger & Winebar.</a> I can't comment on the burgers, I probably should have tried one though since i'm assuming it's good for burgers and wine? But they had like 8 different types of grilled cheese and I just had to have one! It was quite good - brie, poached apples, maple pepper bacon, and applewood cheddar. Yum! <br />
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Today was my day off from running! Ahhh, it was nice! I wanted to check out what COP (Canada Olympic Park) was like for running so decided to take Logan there for a good hike this morning. Nose Hill was pretty icy in spots yesterday so I wasn't sure what COP would be like. I wore my microspikes in case it turned out to be crazy but it was actually nicely packed snow with no ice. <br />
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Logan and I had a blast. I had him tied around my waist and he was just pulling me along. He's getting older and while you wouldn't know to look at him as he rips around, he's been known to hurt his paw sometimes when he gets all fired up racing through the trees. I think he sprained it once a few years ago and now it seems easy for him to aggravate it again. So it wasn't an off leash day. <br />
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We had a great morning and took a few pics of our little hike. Can't wait to get back there soon for a good run!<br />
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Fun single track</div>
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Hidden Gem at COP</div>
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Logan checking out the city on top of a huge slab</div>
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Logan wants to go for a ride!</div>
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Finished off my day with a weekly house cleaning/laundry extravaganza and made a huge pot of chili. Thinking of an early bedtime for some reading. Good night!</div>
Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com1tag:blogger.com,1999:blog-7433027652085443315.post-7040211893100992312013-01-24T07:40:00.004-08:002013-01-24T07:40:42.755-08:00Decision made!Registration for <a href="http://www.canadiandeathrace.com/" target="_blank">Death Race</a> was yesterday. While it's filling up really fast, i don't think it's sold out yet. However, I did finally make a decision yesterday to not register. There's a couple of reasons. One being, I just don't think i'll be recovered properly within 4 weeks from <a href="http://www.sinister7.com/" target="_blank">Sinister7</a> to race <a href="http://www.canadiandeathrace.com/" target="_blank">Death Race</a>. I don't want to do it just for the sake of doing it. If i'm going to register for a race like that, then I want to do well! And seeing as how I came 2nd last year, I'd definitely be aiming for a podium spot again! <br />
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My second reason for not doing it is that the race fee is insane...something like $325 I believe it is. I'm not a sponsored athlete and that is a ton of money to fork over! Andrew and I have a month long trip to Europe planned in September so i'm busy saving money for that. Like my brother also mentioned to me yesterday - by the time August rolls around, i'm starting to get tired of training and racing and mentally preparing. I think it'll be nice to have my big races over by early July and then enjoy the rest of the summer.<br />
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That being said, I did register for one more race to add to my schedule - <a href="http://www.ironlegs.ca/" target="_blank">Iron Legs 50 mile</a> which is in mid August. I raced it in 2011 and it was awesome and I somehow managed to win it. This year i'm hoping with all the extra training i've been doing for <a href="http://www.sinister7.com/" target="_blank">Sinister7</a> that i'll be able to smash my 50 mile time. It's a tough course and I managed a 9:39. I would be thrilled if I could break 9 hours! That's my goal. Hopefully recover goes well after Sinister7 as i'll have 6 weeks until Iron Legs. Even if i'm not fully recovered, it'll still be a fun day out in the mountains!<br />
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I'm in the middle of another solid week of training and looks like Calgary is thawing out for the weekend, wahoo!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-4213383606734975422013-01-20T12:34:00.000-08:002013-01-20T12:34:11.476-08:00Twas a good training week!Last week was a great week of training! I ran a total of 80km which actually felt pretty good and my legs handled it well! The past few marathons I've raced, there's been no set training for them. Aside from last year's early season Calgary marathon which happened to be my 3rd weekend in a row of racing, usually a marathon for me has come at the end of a long trail racing season. I've done really well but again most of my training was on the trails and I threw in a marathon for fun to see how I'd do in the fall! This year is different, my winter/spring training is focusing on the marathon - getting a lot of mileage in and actually getting in regular weekly speed/interval sessions. Again, that's new for me! I'm trying to be a little more structured! <br />
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That being said, while i'm excited to race the marathon and hopefully attain my time goal, i'm pumped for some serious time on the trails and hopefully some great racing this season. <a href="http://www.gary-robbins.com/" target="_blank">Gary Robbins</a> killed it at the <a href="http://www.hurt100trailrace.com/" target="_blank">HURT 100</a> this weekend and it was super inspiring. He's been making his way back from injury for a while now and he's probably in the best shape he's ever been - and breaking in course record by over 30 mins. I was glued to the live updates of the race all day yesterday and was pumped to wake up this morning and discover he'd won.<br />
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While all I want to do is run a ton everyday, clearly there needs to be regular rest days and easy days. Today is just that! No running for me today - just some fun longer dog walks on a beautiful yet coooold Calgary day.<br />
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That's it for now - enjoy a great Sunday! Ready for another great training week ahead!<br />
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DebDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com1tag:blogger.com,1999:blog-7433027652085443315.post-16240673014165217722013-01-11T13:16:00.001-08:002013-01-11T13:17:21.330-08:00Ready for another great year!2013 is going to be great. I can feel it. I'm excited. There is lots to look forward to...to plan, to train for, to enjoy, to travel. <br />
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2012 wasn't too shabby either. I raced a lot and had a lot of great outcomes - my most satisfying being the Canadian Death Race. It was epic! I was pumped with my final result - 2nd place overall female - and was chasing down the 1st place female all day. I had a fab crew (my brother, his wife and kids). <br />
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While last year was awesome and I raced my little heart out, i'm ready to train hard hard hard and look forward to a few less races this year. I want to focus on my A races and in between just train. None of this "Training race" business I was up to last year. I'm going to listen better to my body, train better, recover better, and hopefully see even better outcomes in the end!<br />
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Aside from a couple of half marathons i've signed up for over the winter, my A races are a short list:<br />
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1. Calgary Marathon - May 26 - Sub 3 hours please. I would be pumped with a sub 3:05 but I can't say that a sub 3 hour marathon isn't a goal of mine. So why the heck not - i'm putting it out there right now!<br />
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2. Sinister 7 Ultra - July 6 - 148km of magic out at Crowsnest Pass. 23km longer than the Death Race. The more I read about this race, the more stoked I am. I've got 6 months to get myself dialed in for that race! I raced Leg 5 last year as part of a team and it was awesome. It may have been 30 degrees and I saw soloists dropping like flies out there - but that just adds to the challenge now doesn't it. <br />
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Ok those are my big A races. But wait, there's more ... For some unknown reason I recently started thinking more and more about the Death Race again. Why? I don't know. I've been there, done that...got a sweet crystal skull to prove it. But wouldn't it be awesome to take another crack at it... yes, 4 weeks in between these two big ultras is not much time to recover and get back into the game. But I think I can do it.<br />
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I'm thinking about it...hard. Registration is coming up at the end of the month...i'll let you know my decision!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-68653899004170493072012-06-13T20:48:00.001-07:002012-06-13T20:48:10.201-07:00Time for some 50 mile action!This weekend I'll be running my 2nd ever 50 mile race - the <a href="http://ultra.fasttraxskishop.com/trail_info.php" target="_blank">Fast Trax Ultra</a>. I have no idea what to expect as I keep telling myself it'll be easy because it's very low in way of elevation. It's a looped course of 10km so i'll be running that 8 times. The loop totals about 300ft of elevation for a total of 2400 ft over the whole course. My only ever 50 mile that I ran last year totalled 10,000ft of elevation so I keep saying, oh this race is going to be "easy" in comparison. I'm feeling way too relaxed about running 50 miles....that's a damn long way to run...regardless of the amount of elevation. I want to have a good day out there, enjoy myself and hopefully get a bit of confidence from it to help towards the Death Race in 7 short weeks!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-53329406270962147522012-05-30T21:03:00.003-07:002012-05-30T21:13:14.535-07:00Calgary MarathonSo...I ran the Calgary marathon this past Sunday. Many of you might think that was pretty stupid...didn't this girl just have a race the past two weekends and now she's doing number 3? You might remember a blog posting from me a couple of weeks ago where I listed the races I had planned for the season but with no mention of the marathon! I wasn't entirely sure I was going to do it and wanted to wait and see how I felt after the Sun Mountain 50km before deciding to run the marathon or not. I felt pretty good after Sun Mtn and the few runs I had the week after were good so I figured what the hell! Calgary had a new route this year and I just really wanted to run it! I kept telling myself it's a training run to make sure I didn't do anything stupid like try to kill myself during the bloody thing!<br />
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Race morning arrived painfully early with my 5am wake up call and I woke up thinking (as I do on most race mornings), why the hell did I sign up for this? I'm just not a morning person and it takes me a while to wake up and get stoked for a race! It was a cold morning and when Andrew dropped me off at the Stampede grounds where the race was starting this year, I was not happy to get out of the warm truck into the 3ish degrees it was outside. I had a ton of clothes on and I was going to wait until the last possible minute to remove them and go to the bag drop. <br />
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Lately i've noticed this thing where i'll use the bathroom about a half hour before the race, think i'm good to go, but then about 10 mins later i'm busting to pee again. It's not a big deal at the start of a trail race as I can duck into the trees anywhere to pee! At a road race it's a little more difficult. The portapotty line was ridiculous...the line ups inside the building where the bag drop off was held was also ridiculous. Finally I just took off across the parking lot to find a few sparse trees/bushes to duck into. I'm sure I flashed some people but it was about 7 mins till race start at this point and the last thing I was worried about was showing someone my ass!<br />
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After peeing I booted it over to the crazy busy start and quickly meandered my way up towards the front. Finally I settled in a spot I liked and look at the guy next to me and it's my friend Garrath! I was pumped to see him as I hadn't run into anyone I knew so far. He was going for a 3:10 and considering that's around my PB, I knew I wouldn't be running with him for long. When the gun went off we settled into a decent pace that was just right for a change - not too fast - a nice change from what I often end up doing at the beginning of the marathon. <br />
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Pretty much right off the bat I could tell my legs were still feeling heavy and slow from the 50km just a week ago...I looked at my watch and my pace reflected this...it was all over the place jumping from 4:30 min/km to 4:40. I immediately concluded there was no way in hell i would be keeping this pace up for the whole thing. Considering I had signed up for this just as a training run and to have fun, I had to keep telling myself to chill and not care about the pace I was running...how could I expect to be running fast on tired legs from the past 2 weekends of racing and zero taper. Sheesh. I told Garrath to go on if he wanted to get his 3:10 as I was starting to slow down already...we ran together for maybe 4 or 5km i think before he trotted off ahead.<br />
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I settled into an ok pace and it was really just a mental game I was playing with myself...honestly, it would have made a lot more sense to just run without the watch and then I wouldn't have worried about what pace I was doing. I would look at my watch, be shocked at how slow I was running and then get pissed off. Argh! So frustrating to keep doing this!<br />
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I think around 11km or so was when the "big climb" of the race started...it was a fairly significant hill actually that went on for quite a while. Surprisingly my climbing legs felt fabulous and I totally just cruised up the hill and passed a load of people...this was one of my favorite moments of the race. I kept thanking myself for being a mountain runner :). I went through a pretty significant low between say 17km and 27km where all I kept thinking why the hell am I doing this....what a stupid idea. Why don't you drop right now? Then I would think, you've never DNF'd before...you'ore not going to start now. I kept fighting with myself like this for these 10 km, it was ridiculous! "You've got nothing to prove, you're tired, just drop"..."but i'm way over in Marda Loop so far from where the race ends, it's cold, if i drop i'm going to have to see if I can borrow a phone from a volunteer to call Andrew to come pick me up". Like I said...ridiculous. <br />
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At 27km my friend Matt from work was standing on the side of the road cheering on people...I was pumped to see him and he said I looked good and ran with me for a little bit for a chat. I said I felt like crap and had no idea how this was going to go! From this point on I was just getting myself from km marker to km marker and was starting to get happier as the amount of kms I had left to run decreased. <br />
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With about 11km I think to go we came to a significant downhill...running all the way down 14th street to memorial. My legs loved this and had some fun running down for a while. I started feeling better and started passing some people including a couple of girls. A few times throughout the race so far a couple of spectators and yelled out good job, you're in the top 10 females so i was stoked each time a girl would appear and I would try to reel her in. I wasn't sure where in the top 10 I was but knew I wanted to remain there!<br />
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With 10km to go I got a boost of energy...realized that at my slowest I could finish these 10 km in 50 mins...piece of cake. This made me so happy and i noticed i started feeling better and could tell my legs were feeling pretty peppy and I was increasing my speed. I was shocked that I was managing 4:30 min/km when I couldn't do this easily in the beginning of the race. I knew I would be finishing my last 10km a lot faster than 50 mins. I kept calculating my predicted marathon time and thought maybe i'd be able to get under 3:17 at this point. Running down Memorial Dr for the last part of the race was such easy running. I've run that route a thousand times....nice and flat...a great way to end a marathon. My legs were feeling great and I was running quick. <br />
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With about 5km to go I had caught up to a girl that had passed me earlier and she started chatting to me and asked if I minded her running with me. I didnt care at this point...just wanted to end this race as quick as possible! She was friendly and chatting away with my grunting out my responses and thinking...I can not chat right now, are you kidding me? Then she asked me something that made me laugh out loud..."Are you Ellie Greenwood?". I was like god no, are you kidding? She was like oh, you look like her and if you were her then that means i'm running pretty fast to keep up with her. I was like yeah, I don't look anything like Ellie but thanks for the compliment! I also thought to myself, you're nuts...our marathon time is going to be like a half hour slower than Ellie's!!<br />
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Eventually I pushed on from her as I couldn't handle the chattiness anymore and needed some quiet. I had made the mistake of not bringing music for this race as they had stated headphones were banned from the race. Of course I get to the start and everyone and their dog has music on. Doh! Anyhow, I digress. I moved on and managed to catch 2 more women on my way to the finish. I was continuing to pick up the pace and my watch was showing 4:24 min/km. I was excited at how I was running now and the last couple of kms ticked off really quick. There was lots of cheering and people calling out "Go Deb" (since my race bib had my name on it). It was great. <br />
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Finally I was heading down the home stretch with the finish line ahead of me...it finished at Stampede Park where the rodeo is held so it was really cool to run down the track with everyone watching up in the stands. Andrew's parents were visiting as well as his friend and they were all there cheering me as I ran by. I could see the clock ticking and was pumped to see it still said 3:15 and knew I didn't want it to get to 3:16 before I crossed! I took off and managed I think 3:15:45 and was super happy. To have played a mental game with myself all day, stick it out, finish strong, negative split, and finished 7th female overall...was awesome. It wasn't a PB but I hadn't expected one...it was only 6 mins off my PB and I was thrilled. I'm confident that when I decide to stick to marathon training and focus on a certain goal race, I will be able to smash my PB and get closer to that 3 hour marathon!<br />
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And now after that brief interlude, we are back to the trails for the rest of the summer! Next up - Fast Trax 50 mile in 2.5 weeks!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com1tag:blogger.com,1999:blog-7433027652085443315.post-21610072775057354842012-05-25T07:47:00.002-07:002012-05-25T08:45:18.781-07:00Sun Mountain 50kmMy summer of racing has started with a bang and I'm having a great time so far! Very excited to see how everything will go for me this year! Sun Mountain 50km last weekend was a blast for sure. In a nutshell this is how the first part of my weekend played out...drove to Vernon in about 6 hours on Friday for a quick visit with my brother and fam...ran an easy 9ish km in Kal Park in Vernon on Friday night with Steve to loosen up...ordered in awesome Thai food for supper...Steve and I leave Vernon Saturday morning around 10am for the 4ish hour drive to Winthrop, WA and what seems like in no time we pull into a town looking nothing like what I expected!<br />
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<tr><td class="tr-caption" style="text-align: center;">Winthrop - old school Western style</td></tr>
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We started wandering around to check out the town and pass this dog tied up outfront of a bookstore. Both of us are staring at this dog and say at the same time, that kind of looks like Roxy (<a href="http://www.gary-robbins.com/" target="_blank">Gary Robbins</a>' dog). She's ignoring us and I say "Roxy!" and she looks up. We turn around and look in the bookstore and lo and behold - Gary Robbins is in there making friends :) Gary and his girlfriend Linda were also running the race...him the 50km like me and Linda the 50mile like Steve! After a brief catch up and meeting a few other runners including <a href="http://amysproston.blogspot.ca/" target="_blank">Amy Sproston</a> we parted ways, picked up our race bib and headed back to our hotel to chill. We headed out later again for supper and found this restaurant that served some great pizza. I was pretty happy with my pre-race meal!<br />
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After getting all our gear ready for the morning it was time for bed...Steve's race started at 7am so we were going to leave around 6ish to drive off to the Sun Mountain trails. Unfortunately there was some rowdy's next door out on the balcony. I thought for sure it was a bunch of teenagers but when Steve checked it out, turns out it was in fact a bunch of old folk! Who knew old people could be so rowdy? We did take comfort in the fact that because they were old, this hopefully meant they would be calling it a night at an earlier hour :) We had the air conditioner going and some ear plugs to help drown the noise and luckily we weren't kept awake too long!<br />
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Fast forward to before the 50 mile race start...for some reason I had the racing stomach nerves and I didn't have to race for another 3 hours! It was fun to hang out at the start line with everyone and not getting ready to race yet myself! <br />
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<tr><td class="tr-caption" style="text-align: center;">Another great photo of me as per usual! With Steve and Amy (Photo by <a href="http://galleries.matthagen.com/Running/Sun-Mountain-2012/23111247_sVWCGm#!i=1860998203&k=dnNL4Rc" target="_blank">Matt Hagen</a>)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Steve (yellow) and 50 mile crew getting a pre-race briefing</td></tr>
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After they left, I went back to the truck to chill - I had the back set up with a thermarest and sleeping bag to curl up in and read/snooze until 10am rolled around for the 50km! It actually went by fairly quickly and before I knew it, 9am came round and everyone else started pulling up into the parking lot. My race nerves started all over again and I must have had to pee 3 times in that hour before the race, it was ridiculous!<br />
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On how the race played out...I'm not going to write a giant race report about it. It was only my 3rd 50km..I still don't know what i'm doing out there...but it definitely makes for an interesting day each time I tackle one of these races. I went through many highs on Sunday where I was having a great day and stoked to be out there. <br />
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<tr><td class="tr-caption" style="text-align: center;">Photo by <a href="http://galleries.matthagen.com/Running/Sun-Mountain-2012/23111247_sVWCGm#!i=1860998203&k=dnNL4Rc" target="_blank">Matt Hagen</a></td></tr>
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Of course I went through a couple of lows too...mostly just in the end when there was only a handful of miles to go but we had to do this beast of a climb at the end that went up 1000ft and just kept going and going. I was not a happy camper at this point. What was cool was that I heard someone yell out at me and it was Steve seeing me on another part of the course...he was finishing up his race and probably had 2 miles left to go from there. I was stoked to see him after all day out there so it was a little boost to get my ass moving and power hike to the top so i could enjoy a nice fun downhill from there.<br />
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<tr><td class="tr-caption" style="text-align: center;">Steve - looking strong! (Photo by <a href="http://galleries.matthagen.com/Running/Sun-Mountain-2012/23111247_sVWCGm#!i=1860998203&k=dnNL4Rc" target="_blank">Matt Hagen</a>)</td></tr>
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The last little part seemed to take forever and I was sure I was going to get caught by another female in the end. I was just tired and wanted it to be over already! I wasn't sure if I was the lead female but the last time I passed any woman was at around the 15km mark and I hadn't seen any others since so I was hoping! Finally I started to see some colour through the trees where the finish was set up and then heard some cheering for other runners finishing up. I was so pumped that I was finally there! <br />
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I ended up finishing as I had hoped, 1st female overall in around 4:41. Turns out I was also 6th place overall in the race so it was cool to break into the top 10. Steve killed it also and placed 3rd overall in just over 7 hours for the 50 mile and his first race of the year. He's got some great early season training in so far as he gets ready for <a href="http://www.ultratrailmb.com/accueil.php" target="_blank">UTMB</a> at the end of August!<br />
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That's it for now, happy running!<br />
DebDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-4129930776004576972012-05-15T20:55:00.000-07:002012-05-15T20:55:28.940-07:00I'm back!Well hello there....it's been a while hey?...almost 1 year since I blogged last! Wow, how time flies. I'm determined to not let a whole year go by again without posting. I've got a big ass race season planned and I want to write about it! My 2011 season was quite good and yet not a word outta me...sheesh. I even ran my first 50 miler (finished 1st female) and lived to tell about it :)<br />
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I guess my 2012 race season officially began back on St.Paddy's Day when I ran the St.Paddy's Day 10km. I find 10kms so hard and they never get any easier...so tough to get the legs moving quick when i'm used to the longer stuff! Anyhow, I managed to come 10th female overall and roughly equalled my PB of 41:20ish.
I was super pleased with that...a nice early season race to get me pumped for a nice long Spring/Summer/Fall of racing ahead! <br />
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This past weekend I raced the <a href="http://www.rmswomensrun.com/main.php?p=704">Rocky Mountain Soap Women's half marathon</a> in Canmore. It was a fabulously hilly and tough course but i loved it!! It totally suits me and definitely something I excel at when it comes to running up hills! I wasn't sure how this was going to feel during a speedy half marathon and my main goal was to not go out too fast...the first 3 or 4km have you leaving the Canmore Nordic Centre and running down down down. I didn't want to trash my quads so tried to hold back. I was running with a few other other women off the start and it quickly became myself and another girl named Somer that took the lead. We switched back and forth a couple of times in the beginning till around 5km or so when I decided we were running slower than I would like and decided to pick it up a bit. I figured she would go with me but she didn't and I slowly continued to increase the gap for the rest of the race. Something about running in the lead though...running scared...ugh, hate that feeling! I'm always expecting someone to come out of nowhere and blow by me. That's what I was feeling the whole race even though I couldn't see anyone back there. <br />
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It was pretty much an out and back course so at the halfway point i figured i'd do a little timing to see how long it was till I saw the 2nd place female...it was about 1:30 which i figured meant i was around 3 mins ahead. Not too bad. I was hurting a little at this point but on the way back I was meeting everyone that was behind me and I was getting cheers from everyone...it was great and was really motivating. I tried to say good job to everyone as much as I could but yeah I was feeling a little rough. I took my second gel at around 16km and it was a huge pick me up. I was ready to roll for the last 5 km and was pumped to get this race overwith and hopefully win! When I got to the 18km point my quads were so beat and I knew I had a lot of uphill left to go as I remembered how fast I ran down this in the beginning. I pushed on and the remaining kms surprisingly went by pretty quick. I finished up at the Nordic Centre in 1:31:06, only 1 min off my half PB on a flat course, and super pumped with my first victory of the season! Hopefully that's a sign of good things to come :)<br />
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Up next is the <a href="http://sunmountaintrailraces.blogspot.ca/2010/12/2011-50k-course-details.html">Sun Mountain 50km</a> this weekend in Washington. I'm pretty stoked, should be fun! My brother is running the 50 mile and yeah I really don't think i'm there yet! A 50km is enough for me right now! After that I'm doing the <a href="http://ultra.fasttraxskishop.com/trail_info.php">Fast Trax 50 mile</a> in Edmonton in mid June - not much in the way of elevation in that race but I figured it'll be a good training run building up time on my feet. Following that will be <a href="http://rundlesrevenge.com/">Rundles Revenge 50km</a> in Canmore that I ran last year and placed 2nd female in. <br />
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In July i'm taking part in a relay in the <a href="http://www.sinister7.com/main.php">Sinister 7</a> (146km) - not sure which leg I'll be running yet but i'm flipping pumped for this race! I may do the whole thing solo next year so we'll see how the relay goes! My other race in July is the <a href="http://powderface42.com/">Powderface 42</a> which I haven't raced since 2009 when I placed 3rd female. I like that course, it's pretty dang tough and another good training race.<br />
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These races are all leading me to my big one for the summer...the <a href="http://www.canadiandeathrace.com/news">Canadian Death Race</a> baby, in Grand Cache! After following my brother on twitter last year while he raced it and killed it, finishing in 4th, I knew that it was going to be my goal race for 2012. 125km will be my longest race ever so i've got lots of running to do! A month after Death Race, I've signed up to do the <a href="http://www.lostsoulultra.com/">Lost Souls Ultra</a> 100km in Lethbridge in early September. I've always wanted to do this race and it's usually sold out by the time I get around to looking into it. <br />
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So yeah that's it...kind of sounds like a lot of races once you write them all down. I'm excited. It's gonna be great!<br />
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Stay tuned for more blogging...I promise! :)<br />
DebDebhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com0tag:blogger.com,1999:blog-7433027652085443315.post-43008172895539370142011-05-30T11:19:00.001-07:002011-05-30T12:01:44.158-07:00Calgary 1/2 Marathon Race ReportWhew...I don't remember half marathons being so hard! It's been 3 years since i've raced one so maybe i've forgotten? Or maybe in the past i've gone out easier and tried to have something left in the tank for the end? That didn't happen yesterday. I pretty much went balls out from the beginning...it's almost like i've forgotten how to race since i missed last season...it's like i don't know what i'm doing...or maybe i'm trying something new to go all out from the start to see what will happen? I dunno, but if i do something stupid like that during the next marathon i run, i'm pretty sure i'll be walking it in across the finish line. Luckily the half marathon is shorter where you can kind of experiment and get away with it to a certain point.<br /><br />Anyways, here's the break down of yesterday morning. I live very close to the start of the race so I left my house around 6:30am to jog the 10 mins to the start and had a little time to line up for the porta-potty. After that it was time to line up and pretty much get ready to go for the 7am start. It was a beautiful morning...sunny, chilly though at 1 degree C but definitely my favorite temperature for racing!<br /><br />The gun went off and everyone went nuts as per usual and I spent a bit of time dodging around people. Even though I started close to the front I still had a lot of dodging to do. My first couple of km went by quick and I felt great...then I got to 3 or 4km in and thought, I feel like crap already...i had a terrible sleep of maybe 4 hours total (but not consecutive) and I was tired...and i wasn't sure if i even wanted to do this anymore. All of these doubts started entering my head. I don't know what my problem was but it wouldn't stop! I remember thinking, wow, i would really love to step off to the side right now and stop altogether. I almost feel like the only reason i kept going then was because I'd have to walk or jog back the same distance to get to the start which would suck! Also, i thought, it's going to be so lame if I stop during a half for no real reason other than i feel like crap and i don't feel like racing at this pace...if anything, just slow down and keep running!<br /><br />Yeah, i had serious negativity going on for at least the first half of the race. I forced myself to keep at it and to try and focus on smaller goals like just getting to the next km marker instead of thinking about the finish and the pain i've still got to go through to get there.<br /><br />Once the race got off 14th street and turned west onto Memorial I knew we'd start seeing the leaders of the half on their way back. I started counting the women that were infront of me...there were 9 that passed and then 2 just right infront of me so that meant i was sitting in 12th. I was catching the 2 infront and I really wanted to make the top 10. The girl right infront of me was relatively easy to pass once i did, and i never saw her again. The next girl was tougher...i'd pass her, she'd pass me, then we'd run next to each other for a while.<br /><br />Finally I think the last gel i consumed started working and my legs picked it up and took off. I didn't see her again but i did look over my shoulders quite a few times to see if she was sneaking up on me. Funny, i realized that it's the exact same girl i caught up to and passed towards the end of my 10km a few weeks ago. I wonder if she knew it was me?<br /><br />I was good then till about 1km to go when the 10km racers that started a half hour after us and had been running in a different lane on the road than us, all joined in with us for the last km as we rolled through the streets of Bridgeland till the finish. It was not fun. Trying to dodge this insane crowd of 10km'ers in my last km when I literally had nothing left sucked and definitely took more out of me than i wanted. There was a tiny "hill" on the way in that i felt like i could barely make up after that. I turned my last corner and finally saw the finish. The clock had just rolled over the 1:30 mark and I hoped that my chip time would get me under but no such luck. I was still pumped with my finish at 1:30:07...a huge PB of 7 mins...and good enough for 10th female overall. Not too shabby.<br /><br />I've definitely started off this season with a bang and i'm pretty pumped for what's left to come. I have a lot of work to do to get faster...and definitely need to do real speedwork training for these road races. It's been virtually nil so far. Aside from the K-100 relay coming up at the end of this month, i'll be on the trail for the rest of the summer which i'm happy for. It's much easier on the body, there's great scenery, and it's just a lot more fun! I'm still thinking about doing the Victoria Marathon in the fall but will make that decision later on.<br /><br />Hopefully it won't take me too long to recover...the 50km is just 4 weeks away!!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com3tag:blogger.com,1999:blog-7433027652085443315.post-36009993800002111232011-05-27T07:19:00.000-07:002011-05-27T07:38:45.429-07:00May Long RunningTeam Pine Line was back together again this past long weekend for some fun trail running. I left Calgary after work on Friday and made the long drive out to Vernon. I didn't get there till about 11pm BC time and had to be up at 6am to get ready for a big morning of running with Steve. I'm not a morning runner anyway so having to get up early plus a long night of driving before didn't help!<br /><br />It was not pretty. I haven't been on any trails yet this year (quite a bit of snow out there in the mountains) and haven't been doing a ton of hills or anything either. The only advantage I have was living at a higher altitude than my brother so it was nice to have something going for me. He still kicked my butt though. I was impressed with my skills going uphill...but downhill pretty much shredded my quads and i've been sore ever since!! That day we ended up doing around 26km with 3800 ft of climbing. I didn't go home and crash on the couch like i fully expected...managed to go out for a bit and take Logan to the dog park.<br /><br />Sunday I woke up pretty much unable to move easily...i couldn't get down the stairs without holding on to the rail...same goes with trying to sit on the toilet...needed a wall or something to help me down. I don't remember the last time i was that sore!!! But, we had a 2 hour run to do and it was pretty much all uphill from the time we left the house till we got to the top of "Vernon Mountain" (actually it has no name apparently but a few people call it this). I have no idea how much climbing we did but i was thrilled with this run...i didn't walk anything...just kept on trotting up to the top. Felt great. Next came the downhills which i could barely get down in anything faster than a snails pace...Steve would take off and would have to stop and wait for me. It was sooo painful....and probably equally as painful for him having to wait for me! Clearly my uphill skills aren't too shabby but i've got to do some work running downhills so I can get some <a href="http://www.ironlegs.ca/">Iron Legs</a> for that 50 miler in August!!<br /><br />After Sundays run my legs toast...I took 2 days off and then ran the past 2 days on the treadmill to try and loosen them up. Today is the first day i could sit on the toilet without help so i think that's a good sign lol :) Hopefully this means i'll be ok for Sunday's <a href="http://www.calgarymarathon.com/">half marathon</a>? Yikes. I have a goal of breaking 1:30 but i'm not sure i'm there yet...i'll definitely be happy with anything under 1:33 though. Wish me luck!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com2tag:blogger.com,1999:blog-7433027652085443315.post-62197194255565357762011-05-11T08:14:00.000-07:002011-05-13T13:47:13.660-07:0010 km Gone Right!After my first 10km of the season being a bit of a <a href="http://pinelinerunner.blogspot.com/2011/05/10-km-gone-wrong.html">gong show</a>...I started to become less thrilled about the upcoming <a href="http://www.mdrunandwalk.com/default.aspx?city=calgary">Mothers Day 10km</a> as last week progressed. 10 kms hurt...and now I have to endure another one! I'm not a speedster...i don't know how to race these things! Regardless, I really wanted to do well and start off my 2011 racing season on a good note and prove to myself that while I missed all of 2010 due to injury, I can come back and be better than I was in 2009! It's a lot of work to get back to where you were...and I'm still not there in terms of endurance...but my speed is definitely coming back...<br /><br />Even though I had the 10km race on Sunday of this past weekend, I didn't want it to cause me to miss out on a longer run. So I met my friend Charlie on saturday morning for a 22km run on the very rolling pathways of Bowmont. It was a beautiful morning for it and was happy to get out as I knew it was supposed to rain in the afternoon and most/all of Sunday. By the end, my legs were feeling heavy and sore...i don't think they were completely recovered from the previous weekends "race". After some good stretching, I put on my compression socks and wore them for the rest of the day. They definitely helped!<br /><br />Sunday morning came and I woke up as I do on most race mornings...cranky (wait, that's every morning) and thinking how much I don't want to race today. I'm not a morning person people...my body might wake me up early everyday, but it doesn't mean i have to like it! Breakfast always makes me feel better and helps to wake me up so I started to feel better after that and finally start to get pumped up for the race. Andrew got out of bed and told me he was coming to the race (even though it was cold and rainy out) which made me happy. I didn't expect him to come on such a gross day! He proved to be the ultimate boyfriend supporter :)<br /><br />The race starts out in front of the Chinook mall and they had opened it early so we could all wait inside. That was sweet and the mall was packed with runners. I did some stretching, said good-bye to Andrew around 15 mins before the start and went outside to warm up in the rain. I just ran around trying to look like I know what i'm doing to warm up...but I don't. When I try to mimic what some people are doing in warm ups I end up looking like an idiot so i've learned in the past to just do my own thing.<br /><br />Anyways...the race got underway and of course I went out fast...it's hard to hang back and try and do your 1st km slower than you'd like and of course i didn't...i went out guns a blazin and just tried to stay relaxed yet fast. It worked...for about 4 km i was thinking, yeah i could keep this up..i might come really close to 40 mins for this sucker! Then I got to about 5km and I thought...oh no, i think i'm running out of steam. Shit. It started to rain harder which I didn't notice too much until I realized my feet were completely soaked...they were actually sloshing around in my shoes. It didn't really bother me...just an observation.<br /><br />There were a few hills in there that I didn't expect (but that's what happens when you don't check to see what the route is beforehand! lol). And while the hills sucked and I felt like i was starting to suck...i realized that is where i kept passing people...on the hills. Damn skippy! I got through them...enjoyed the downhills when they came...focused on speedy quick leg turnover and concentrated on getting to each kilometre mark. Finally there was 1km to go so I tried to pick it up as best I could. I knew I wouldn't come close to 40 mins but I wanted to get as close to 41 mins as possible...I crossed the line in 41:20...a new PB by 1 min and 17 seconds. Woop Woop! Andrew was there at the end to cheer me in and had a yummy hot Starbucks beverage waiting for me...what a guy :)<br /><br />So yeah, great race...it hurt a lot...and while I'm going to continue to work on my speedwork this season...i think i'm done racing any more 10kms until maybe the fall. Maybe then i'll be ready to break 40 mins? Next up...the Calgary half marathon in 2.5 weeks. I'm a little worried...not sure if I can go fast for that distance yet but I guess i'll quickly find out!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com2tag:blogger.com,1999:blog-7433027652085443315.post-69172894861309492412011-05-02T18:21:00.000-07:002011-05-03T18:19:15.100-07:0010 km gone wrongWhile chatting at the end of Saturday's "10 km" race, one guy put it best when he said "well that was a 10 km gone wrong!"<br /><br />I won't go into long annoying details but the gist of it is this...after about 200m or something from the start...one of the volunteers was standing in the wrong spot and therefore pointed us in the wrong direction. She was in fact supposed to be a little further down the route before pointing us where to go. <br /><br />Now before you start thinking...well, you should know the route and where to go anyways...yes, yes this is true. THere are 2 points regarding this... 1.She was standing in the middle of the road we were supposed to go straight on and pointed for us to go left. 2.My friend Garrath who was running it with me knew we were going the wrong way right off the bat. But what are we to do when the leaders are just up ahead and i looked behind and the entire race was following us. Where do we go? <br /><br />Eventually we did turn around and ended up back at the start after completing 4km. Then we started again. Blah. By this point i had lost all steam and just wanted to stop. 10kms are hard...and while i could have been half way through by now...i was starting again. I had no desire to run the whole route but Garrath ended up convincing me to just go with it and have a good training run. <br /><br />So that's what we did...14km later I was finished. I don't know how they have decided how to determine who came first and all that or if they will. I'm definitely happy that in the end i forced myself to do the 14km and go with it. But boy did i hurt. Why the heck was i so silly to register for a 10km anyway...and two in a row in fact? Now i've got to do this all over again on Sunday! Lucky for me this should be a relatively flat and easier course. So we'll see what happens!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com1tag:blogger.com,1999:blog-7433027652085443315.post-70495929917052309522011-04-27T11:16:00.000-07:002011-04-27T11:43:17.866-07:00First race of 2011...plus lots more to come!I don't know if anyone still follows this blog as i'm kind of lame with how often I post...but the blog still lives...and with the amount of races I continue to sign up for this summer, I guess i'll have lots more blogging to do!<br /><br />For some reason, in the last couple of weeks, I went bananas and signed up for a bunch more races. It's definitely helping with my motivation and i'm getting quite excited. My race schedule is a bit ridiculous with a couple of races back to back on saturday/sunday...but a lot of them are training runs or just out for the fun of it runs...and i'm not really worried about trying to kill it out there! I did miss my entire season last year due to injury afterall and i want to really enjoy this season. I can't wait! Plus if i'm actually going to do my first 50 miler in August then i've got to get some distance in. Today i registered for my first 50km in 2 years....and it's only 2 short months away. Yikes. I've got lots of work to do!<br /><br />I joined my brother and his family in Canmore for the weekend. After the Easter egg hunting was finished with the kiddies, Steve and I went on an awesome 23km run all around town on Sunday. It was great and much faster than I usually do long runs...but I was able to keep up without dying. Totally surprised myself! I think that was just what i needed to get my head back in the game. It was fun to do a longer run together again...reminding me of our Transrockies days...and potentially our TransAlpine days to come (2012). We're thinking about it!<br /><br />This saturday is my first 10km race in a few years...should be interesting. I have no idea what i can do for that distance and i haven't exactly been doing specific speedwork to get ready....just been running fast when i feel like it! These 10km races will be my speedwork for the longer stuff! This is going to be a rolling race with a giant hill involved known as "Blood N Guts"...so i definitely don't expect a PB but who knows.<br /><br />That's it for now...will be back with a race report on Sunday! :)Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com1tag:blogger.com,1999:blog-7433027652085443315.post-62069277670819616282011-04-20T11:16:00.000-07:002011-04-20T11:48:19.580-07:00the long run bluesEaster is upon us...which means a short week of work for most of us with Good Friday off. It's been quite a while since i've had a long weekend off so i'm pretty pumped! I'm hoping our weather is starting to sort itself out...smarten up...and realize it's Spring damn it! The weekend's forecast looks outstanding and I can't wait to spend some quality time outside. <br /><br />As everyone knows, Monday was the Boston Marathon! It didn't bother me so much last year that I wasn't partaking but this year I didn't even get to think about if I would register or not before it was sold out in 8 short hours. I followed the people I knew running it all day from behind my computer and cheered them on while impatiently waiting for the next 5km update. It definitely helped me with my low motivation lately for running. It really made me want to get back at it already and quit whining and complaining at myself every Sunday about having to do a long run. I go through this routine...ok i'll eat breakfast, let it settle for an hour and then get out there...ok, i'm being a little lazy on this Sunday morning...1 more hour and i'll get out there...oh look at Logan, he really needs to get to the dog park, poor guy...i'll take him there and then get out for a run...all of a sudden it's late afternoon...too late to get there now...and just skip it all together!<br /><br />When I used to train with the running room it'd be easy as they left on their long run every sunday morning at 8:30. I need to get back to a good routine again...get up early, get the long run over with first thing and then have the rest of my day to do what i want. Makes sense. Stop being such a wimp Deb. Geezus.<br /><br />Anyway, this weekend my brother and fam are staying in Canmore (a short hour drive from Calgary) with friends so i'm going to have some fun out there. The plan is for some good warm spring skiing at Sunshine on saturday and then a run on sunday with my bro. The run could either be pleasant or not...he's a lot faster and i'm a lot slower than our Transrockies days. Maybe he'll be nice to me.<br /><br />Happy Easter everyone!Debhttp://www.blogger.com/profile/11932088630404095250noreply@blogger.com1