Running.Food.Baby.

Where have I been?

Hi All!

How is everyone doing this fine holiday Monday (in most of Canada)? I am doing fine, just busy as usual. Finally have a chance to sit down on the lappy and actually write a blog post. I do owe a 52 things post, but that will probably get done tomorrow. I think I will be moving towards checking things off the master list until the summer as some of the things I have listed for May/June just will not get down during Track Season. There are only so many hours in the day and there is no way I’m going caffeine free during the height of the season.

LOOOOL

So busy-ness is defined as a heavy track schedule, usual work stuff, trying to get running practice in and preparing to be a water station captain for the upcoming Ottawa Race Weekend. I’ve been going from work to the track to meetings for the past 10 tens. Oh – and I’m taking another grad school course. So, when the long weekend had no concrete plans, we had a whole pile of cleaning to do. There are only so many hours in a day, and in the end, writing a blog post isn’t a priority.

I had plans to go on an actual long run (aka more than 5K) and it didn’t happen. I just got back from a 5k run which is all I could manage tonight. But, it is probably a good thing as certain parts of my legs (right knee, left ankle) are starting to hurt a bit. Not sure about the knee, but I do believe the left ankle is a result of too much traffic in a manual transmission car when I already have ankle issues. That and I wore my running shoes without the inserts all this week during track. I think I’m going to have to wear my newer shoes and inserts this week. I will be running the 10K during the race weekend and I’m not at all prepared for it. I literally haven’t run more than 5K at a time at all this season. Opps. It will be fine as I’m sure that if I stay in the 6:30 zone I can get to 10K without a problem. I just won’t be running as fast we I did last weekend for 10K. But, saying all of that, I am getting faster. I ran 6:30′s this evening and it felt really really easy. Last year 7:40 was easy.

Today I went on an adventure to Hull/Gatineau to stop by my assigned water station and get the lay of the land with the water station coordinator. After that, I had to drive up a tiny hill right at the end of the street and I *almost* burnt out my clutch. One day I will get the hang of it! Anyways, I drove back to Ontario with a car filled with water bottles, hats and t-shirts to hand out to my CW water station team (CW = my school).

our water station location! (hey that rhymes)

So that is it for now.

How are all of you?

Did you have a race this weekend? Next Weekend?

Are you running the Ottawa Race Weekend?

By Rebecca|running|5 Comments

Three Things Thursday – Running News Edition

Hi All!

Happy Thursday! I am back “at the office” today, and pretty busy with things. But – there is always time for a little Three Things Thursday action. Today’s edition will focus on running news.

Thing #1 – CW at the track

We had our first elimination meet yesterday with the East Ottawa Conference. CW performed well with almost all athletes moving on to next week’s National Capital competition. CW will send 13 athletes, competing in 20 events and 1 relay. Well done team!

Yesterday’s weather was not ideal – with cooler temps, rain and even a couple cracks of thunder. One lightning strike was a bit close (I actually thought it was a camera flash), but after that one flash that was it and the meet proceeded on schedule.

CW working the triple jump

Thing #2 – Ottawa Race Weekend Water Station

After spending the day at the track, I went to a station captains meeting for those involved with the water stations for the Ottawa Race Weekend. Let me say that things are more complex than one thinks in terms of how to run a station! I have to assemble my team for an information meeting tomorrow to go over what needs to be done at a station. There are procedures for everything from how the elites water is to be organized, to a flag system for weather conditions, to how to find “your kit” when you arrive at your station. Fun fact – the drivers who stock up the stations start loading stations at 3am in the morning the day of the marathon and hope that no one steals 1000+ cups!

Thing #3 – Chaos at the Toronto Sporting Life 10K

The Sporting Life 10K was held last weekend in Toronto and apparently it was pure chaos. Problems included large lines for the bag check, water stations not being stocked properly, pedestrians walking through a race (there is an interesting youtube video out there), to the most serious congestion at the finish line. I’ve never seen those types of problems at any of the Ottawa Races that I’ve ran over the years. Biggest problem I’ve ever encountered was long toilet lines….

You can read an in depth post by Kenny on his blog

Have a great Thursday everyone!

What is everyone up to these days????

By Rebecca|running|1 Comment

Wordless Wednesday: A day at the Track

Greetings!

I got home not too long ago from the big day at the track (our first round of eliminations) and an information meeting about how to run a water station for the Ottawa Marathon (waaaah, so much info!).

Here are some pictures form the day:

By Rebecca|running|3 Comments

Mother’s Day/All in 5K 2013 Race Recap

Good Saturday to everyone!

There were many races this weekend according to my twitter feed – one of the big races occurring in Ottawa this weekend was the (Day Before) Mother’s Day Run and Duathlons run by Somersault Events. This is a race I’ve run for the past three years, so I am quite familiar with the set-up. However, the location has changed every year! The first year the race was in its original location at Place d’Orleans (the local mall) with the start/finish conveniently in my backyard (well right behind my condo corp. – but I could hear the announcers!). Last year the race was moved to the Aviation Museum as we had outgrown the mall location. The plan was to return to the museum, but unfortunately a big Star Wars exhibit was happening this weekend, so the event organizers were told to go somewhere else. So, the eventually location happened to be a bit further down the aviation parkway. This race is still in my area as the race route is actually on my long run route and my school’s running routes. It is really nice to have a race only a few minutes from home!

The race features a 1K kids run, and a 3K/5K/10K and half marathon distance race. The duathlons are also occurring but they start early in the morning and were pretty much finishing up when the runners started to appear. The race location was not ideal – as it was just at the entrance of the aviation parkway and the Ottawa River recreational paths, so there was not much room. Adding to this was the fact that there was quite a bit of rain the night before and it was muddy everywhere. Essentially there was one way in and out of the race area and all the assorted tents were squished together. There were only 5 or so portapotties as well, which created a giant line. Therefore I did not “use the facilities” before the race. This race isn’t too big, so it did work, but if more people were there it would have been quite congested for sure!

Adding to the excitement was the fact that my school’s Girls Running group was joining in for the running fun. The CW Girls Running group is being let by two teachers and the goal is to get some of the girls out running and enjoying the running life. They did really well today! They will be joining in with Emilie’s Run in June, along with the Girls on the Run group – it will be very nice to have all these young runners running beside the usual running crowd! I met up with them when I got there, and saw my other friend from school as well. One of my co-workers also came to help watch Max as P is off at a conference. Big thank you to him as I really didn’t want to run with the chariot!

Ok – the race!

The start line was very congested, but I wanted to be up as close as possible. This particular race does not do a gun/chip time, so if you want to place, you best be up at the front. I told my friend (who was gunning for a 25 minute 5K) to get herself to the front. I started off in the middle of the crowd near the front and waited for the horn to go off. Once the horn went, off we went and I pretty much started running right away. I saw my friend and her friend running up ahead so I made it my goal to not lose sight of them. I took a quick looksie at my garmin and saw the number 4:21 flash at me. In my head I said “whooooaaaa” and slowed the truck down as there was no way I could keep up with that pace. The funny thing was, that I felt that I wasn’t going that fast. I finished the first KM at 5:10 and felt very very comfortable.

The weather was ok – cloudy with a bit of drizzle and a temp of about 10 degrees. Although I was cold at first, after the first KM’s, the temperature felt great: not too hot, not too cold. Ideal conditions. The 2nd KM came in at 5:18, a bit slower, but still a great pace to attempt to PB. The course was pretty flat with only a couple of rises here and there. Just before the 2.5 mark there was a slight incline, but it wasn’t that noticeable As I approached the halfway mark I saw Mary from Running in Transit and gave a quick wave. I also so my friend and one student run past and gave them a thumbs up too. I approached the halfway mark and the water station, took a cup of water and kept going. I didn’t feel the need to take a break at all, even at this pace – so I kept at it.

The 3K mark came in 5:25. At this point I started to feel a bit sluggish, but my breathing was fun and nothing was pulling or pinching. After the turn around there was a nice little headwind giving the runners a bit of grief. It was manageable but still, a bit annoying. I approached the 4K mark at 5:37, which was my original “goal pace” so I was pretty happy about that. Another student ran past and we exchanged racing pleasantries. The last KM was the most tiring as most of my training this month has been in the 3-4K range. But looking at my Garmin, I noticed I had an insane amount of time to get to the finish and still PB – so I though, hey, let’s take it easy.

Until I looked behind me.

With about 400M to go I saw my two teaching friends right behind me and thought “oh no, you don’t!”. That gave me the drive to finish as fast as I could and try to keep up with them (my own friend is a Boston Marathoner). For the last little bit, I was in the 4:00 range again and that didn’t feel good at all. To my right I saw Max, my friend, and our Athletics Coordinator (who I thought wasn’t coming) cheering all of us on. My two friends just edged past me at the end, along with a younger boy (who I didn’t know was behind me and I may have high fived his Dad who was trying to high 5 his son – whoopsie doodle) – but it didn’t matter because I was concentrating on what the timer was saying.

27:18!!!

This is a massive PB. My previous 5K PB was 28:55 and I had not seen the 28:00 time in almost three years.

The strange thing – I didn’t feel that tired afterwards. I did feel like crap for the initial 30 seconds, but after that I felt great. Makes me think about what time I may be capable of for Emilies Run! When I looked at the placings, I came in 61st overall, the 17th female to cross and 2nd in my category (Mary from Running in Transit came in 1st!!), which means I have placing for the third year in a row. My friend who was ahead of me came in just over 25:00 which was her goal. Want to know the crazy thing – she JUST had a baby in February! Way to go!!!

I had quite a bit of fun at this race despite the logistical difficulties. It was fun to run with people I knew and (obviously) a PB time is something to be proud of. Next up in the Ottawa Run Weekend 10K, followed by Emilies Run 5K race.

I hope you enjoyed my race recap!

By Rebecca|running|12 Comments

Three Things Thursday

Hi All

Today is another Track Thursday – busy day at the track with our last invitational meet of the year before the big meets that start next week

Thing 1: Mother’s Day Run this Saturday

I’m pretty excited for this Saturday’s race! There are quite a few friends running this race and a few students! There is a Girls Running group at my school being organized by one of the phys ed teachers (the one that ran Boston), so a number of girls will be running the 5K. P is away at a conference this week, so a very kind friend has offered to come to the run with his nephew and have a little run around time. So, that means I will be attempted a run for a PB this weekend. It is possible!

Thing 2: Water Station!

Things are gearing up for the Ottawa Race Weekend – which means plans are well underway for our school’s water station. We are running one of the aid stations along the marathon route. I’m pretty excited about it. So far I have about 22 students signed up, a few staff and a few random community volunteers. It should be good times, but there is quite a bit of behind the scenes work. Not only do I have to go to a meeting on Wednesday, but I also have to scout out the area with the head organizer, talk to head of supplies and get everything ready/keep all the volunteers informed. The day should be a lot of fun! Except the part about being at the school for 5:30. Ew.

Thing 3: Track Today

The track meet today went very well – a few PB’s, lots of top 5 finishes and the weather held out! I am exhausted now thought as I was at the track from 10am-7:30pm. I helped out with the hurdle crew today, which involved the steeple chase. I totally put the steeples on too soon, but what do I know, I usually just watch the water element

By Rebecca|running|1 Comment

First Outdoor Track Meet of the Year

This Thursday was the first outdoor track and field meet of the 2013 season. We are still in pre-season for another week and a bit. The team has one remaining invitational before the high school season officially begins. We had a smaller group come out this week as a few of the boys had a rugby game and the outdoor ed program at the school had camping trips this week, which meant a few of the students had already missed a half-week of classes. The meet was held at the Terry Fox track out in Mooney’s Bay. The event was rather large, which meant that the whole day was a bit chaotic and ran very late (past 6:30pm). But it was fun!

The weather was sunny and hot that day. Sunscreen went on right away and numerous bottles of water were consumed. As I drove up I realized that it would have been a smart idea to bring one of our school canopy tents as Terry Fox does not have the best shaded areas. But hiding underneath the seats would do. Or, in my case, just sitting down right beside the stands. After a while the heat became more intense. I am glad I brought 4 different shirts with me, because I changed shirts three times (cotton, to a tech shirt, to a clean tech shirt for track practice that night).

In the afternoon, we had the hurdle events which meant I was “voluntold” to help out on the hurdle crew. Sprint hurdles went fine, but once the 300m/400m hurdles started, I had to head “up the hill” to run the club practice, so I had to “voluntell” my two remaining students to take over.

The team did well. We had a handful of first place finishes, a few PB’s and lots of effort from some newer members of the team. We still have lots to work on though in the remaining week and a bit before the season really starts.

Some pictures:

Whose spikes are these?!?!

By Rebecca|running|5 Comments

Happy Monday!

I came up with this post last night after learning something very important about running, in relation to what I should not be eating prior to a run

1) Going out for a run can make me feeling better or more alive in the evening

Some nights I really don’t feel like running or exercising at all. I just want to grab a bowl of ice cream and watch television. You all probably know that tired, lazy feeling that you get in the evening. I find that going out for a run, even a short one, helps rejuvenate me and allow me to get a few more hours of work in.

2) Eating an ice cream sundae, prior to a run is an extremely bad idea

This was last nights lesson. Extremely bad idea when you already have a sensitivity to milk based products.

No no!!

3) A race is not a time to try out new athletic wear

One word: chafing. Some athletic clothes just rub the wrong way and there is nothing more annoying (and potentially painful) than clothing rubbing during a long distance race. I have a running skirt that does this – just not the outfit to wear during a 10K

surprised the tutu didn’t bother me much during the race

4) Purchase more than three sports bras, and always have a spare lying around

Another lesson last night. I will admit to owning only 3 sports bras – I’m slowly building my collection, but they are pricey! Yesterday was laundry day and all my sports bras were wet when it came time for my evening run, whoops! Wearing a regular bra while running is just as bad as eating an ice cream sundae before a run. Halfway through my run, I remembered that I did indeed have a back up sports bra tucked in my dresser.

5) You can run without music, and sometimes it is better that way

For the past couple of weeks I have not run with music on. During the later evening, at dusk, I do not run with music on for safety reasons, but evening middle of the morning runs I rarely listen to music. I kind of feel that listening to music during a race gives me an extra boost during a race. However, saying that, I also like running the bigger races without headphones in because it is nice to listen to the crowd cheering you on and encourage you to just keep running. I will never forget one race a couple of years ago that I stopped to walk and immediately heard my co-coach screaming “what the hell are you doing? Run!!!” on the sidelines.

6) Finding proper footwear is important. Buying shoes because they are pretty is not the way to go

Last year’s injury was brought on by poor footwear. When I was just running 1-5Km, it didn’t matter as much, but once I started running more than 5K regularly, I felt nagging pain in my ankle from footwear that wasn’t appropriate to my feet needs. After being in pain from KM 7-10 during the Ottawa I promptly took my bottom to The Running Room and was fitted for proper shoes. Injury went away!

Pretty shoes!

7) Cotton shirts are not for running

Every time I’ve run a race or just gone for a run in a cotton shirt, I’ve regretted by wardrobe choice. Tech shirts all the way!

8) Headbands are a requirement

I really do not like my hair flipping about and getting into my eyes while out on a run. I have some Lululemon bands, sweaty bands and a “WTF – Where is the Finish?” headband. I may colour coordinate with the rest of the outfit….

One of my fave bands is in my school’s colours – blue and orange!

9) You need fuel to run, but do not overdo it

There is a fine line between needed enough food to get through a run, and eating too much food that you want to barf. I cannot run on an empty stomach, but too much food (and too much of certain kinds of foods) = stomach upset. I do like eating energy chews before a race, but a few hours prior I like to eat a meal with pasta or rice. During a race, I am not a fan of sports drinks, but prefer plain ol’water.

10) You CAN run

Ending with this piece of motivational advice. Back in the day, I was unable to run a mile. I always thought (and sometimes still think) that I am not much of a long distance runner. For my first 5K, I thought I would finish in 40 minutes, not 33 minutes. At one time I thought that I would not be able to run a 5K without stopping. I also thought I would never be able to run a half marathon. But I did. This year I am hoping to get a bit faster in all three of my races (5K, 10K, and half) and maybe dabble in a wee little marathon action. Who knew this former sprinter could run more than a mile

What are some of the things you have learned?

When is the last time you surprised yourself?

Who is your biggest cheerleader?

By Rebecca|running|12 Comments

One last Dome Thursday

Yesterday was the last indoor track meet of the pre-track season. Next week we move outside for our meets and for practice. Good news is that instead of 8 hours in the dome on Thursdays, it will be outside for 8 hours. The only real bad news is that the track is a little bit farther from my house, but it isn’t too bad. Most weeks I will already be at the track for meets anyways. If I head to the track before rush hour, I can be there in about 15-20 minutes. The track is really nice and surrounding the facility are lots of great trails, so I am hoping to get a few runs in before/after practice.

Yesterday’s meet went well – some good results including a couple of 1st place finishes and quite a few PB’s (Personal Bests for you non-running people). We have a few more invitational meets before we head into OFSAA qualifying season. Hopefully the team keeps improving and we excel at our big meets!

What do I do at track meets? Quite a bit of watching and running around. I have athletes competing in the field as well as the track, so I rotate between all the events. I circle races that I want to make sure I’m watching, as well as write down names and times of events. For the long distance races (1500m and 3000m), I also call out lap times to whoever is running. I also give many ‘high fives’ and say many yay’s in a day. Once we get to our OFSAA qualifying meets, I have to officiate events – this year it is the triple jump. During those times, it gets very hectic as I am measuring jumps and yelling at people at the track at the same time. I remember a race two years ago when it looked like one of my girls and another runner were having a chit chat during a 3000m. I believe my exact words (being screamed) were “what is this, a tea party? Move your butts!”. Good times!

—–

For those who are interested in Run Disney events – there is some news about Disney Princess Half! – There will be a 10K race on the Saturday now, AND a new special medal (Glass Slipper) for those who run both the 10K race and the half marathon. I’m hoping to possibly run at Disney next year – but I also put my name in the draw for the NYC Marathon, so it could be one or the other. I cannot afford two destination races, so we will see in May if I get a spot for NYC! Registration for Princess is on June 11th.

—-

Random Moment

What do you all have in your desk drawers? This is my desk:

I have my Sharpie Pen collection hidden away, as well as a bag of Peanut Butter M&M’s. Yum!

By Rebecca|Coaching, running|10 Comments

Tuesday Tidbits

Hi all!

It is another Track Tuesday! Tuesdays = morning and evening track practices (different groups though). Morning was relaxing, while evening was not. Actually practice was fairly chaotic. But that happens sometimes. After track this evening I went on a short 3K run. I do not run in the dark, so there is limited time to get out there and attempt a decent run before the light is gone. I managed to have a fairly steady run, holding at a 5:36 per KM pace. This is the pace I need to stay in to PB on my 5K – We will see if I can hold it for 5K or not. I’m very comfortable at the 6:00 zone – so trying to break it has been a struggle. So – my strategy is to start at the beginning and build my way back up to 5K going a bit faster than my usual pace. Not sure if this will actually work, but we will try!

I have the Ottawa Race Weekend 10K in 34 or so days – yikes! Although I know I can “jog” that distance – I’m very uncertain that I can do 6:00 KM’s for the whole race (I’m not even going to attempt the 5:35 pace). I’m hoping to start running longer than 5K long runs on Sundays again.

So for Tuesday’s post this week – I figured that I would give you 5 tidbit pieces of info about moi!

Tidbit #1 – I do not do my own taxes.

It is tax season and as usual I have no clue. Prior to marrying P, my Mom did my taxes – and the first year that we were married we used a computer software program. Now, P has to submit an American tax return (we have a rental property), and the first time we attempted to figure out the taxes was a nightmare. So – now we have a fancy dancy accountant that plugs in our numbers for both.

Tidbit #2 – My Events in track and field

When I ran track, my events were the 100m, 100m hurdles and the 400m hurdles. Sometimes I dabbled with the 200m and 400m, but in my system you could only compete in three individual events – my strongest were the above mentioned three. I also ran in the 4x100m relay

Tidbit #3 – I hate ironing and dry cleaning

I just simply won’t do it. This is probably what results in the inability to dress myself in anything really professional. My suit jacket has been sitting in the “dirty-dry clean pile” since November. Ironing is just annoying. Usually, if something has a crease in it, I stick the item of clothing in the dryer to freshen it up a bit and then put it immediately on.

Tidbit #4 – I only own sports watches

I have a Timex regular sports watch and a Garmin. I have no fancy watches at all. The Timex watch is my “everyday” watch and I really only wear it during track season. Otherwise, I have no use for a watch – I always have my phone on me.

Hello pretty Garmin

Tidbit #5 – I drink my tea black

No cream, no milk, no sugar – all of those = yuck. However, I do like flavoured teas, like DavidsTea – plain ol’tea is a tad bit boring for me..

Tell me something about you – something unique or unusual

How do you like your tea?

What style do you possess? If any…..

By Rebecca|Random, running|14 Comments

Still here

Hi All,

I wasn’t really in the mood for writing anything yesterday. I am still processing what happened on Monday – and really I had nothing substantial to write about. It was a horrible event to happen on one of the biggest running events of the year, it affected a community I am part of, and my friend was there. However, it will not stop me from running nor will it stop me from participating in running events, both as a runner and as a volunteer. I spent part of the day encouraging students to come out and volunteer at a water station for the Ottawa Marathon. CW spirit will be in full force that day!

Before the bombing happened, we were having a great day at the school cheering on one of the teachers. I had the marathon running on my computer (not going to lie – not much work was happening on Monday), and we were tracking M on that neat little “runner tracker” app. We kept the school updated with announcements and some whiteboard action:

WORKING!!!!!

—-

Yesterday I had to spend the day at home with Mr. Poopy pants. A movement on twitter suggested that people wear their race shirts in support of Boston and support for the running community. I wore my Army Run shirt at home and to track practice later that evening. Although I couldn’t run last night – Max and I went out for a 3K run this evening. It was a great night for a run.