Run For Water Abbotsford

Hey,

So it has been quite a while and for that I apologize... I wish I had a better excuse then just being drained, but seriously, this whole working full time, commuting, plus taking a Undergraduate Course and trying to train like a bad*** is exhausting!

Moving on, my training is going pretty well. I fearfully agreed to run with a coworker during lunch last week, and it was exactly what I needed. I get terrified of running with others, as I get concerned that I will hold them back, or get dropped back, but it ended up being really good and a great boost going into my first 10 km run this weekend.

I had signed up for the Run For Water Abbotsford awhile ago, thinking that it would be fun to do a 10 km in between the half and full marathon, with the full marathon being the main focus of my training. Having never ran a 10 km before, but knowing roughly where I would be at, I set my sights on coming in sub 50. I knew it would be a challenge, but I thought that the way the course was outlined, and the fact that it was local may work to my advantage.

The Expo wasn't anything to write home about, quite small which is reflective of the race and a bit confusing in its layout, but my friends and I went, got our bibs and were back in the car within 8 minutes.

The morning of, we woke to the sound of light rain fall, which I was informed would pass but greatly doubted... (I had good cause to doubt this and was unfortunately right)

Fitting, we are running the run for water in the rain

My house is located a block and a half from the start, so other friends of mine parked at my house and we walked down to the start an hour or so early... in hindsight, it was way too wet and cold and we should have only started heading down there 30 minutes before the start. But hey, live and learn. 

The rain started to really come down in heavy, monsoon like style but luckily there was no wind. Ahhh the Pacific Northwest, even in May you can mistake the weather for October... I settled myself in the middle of the coral for 45-60 mins. The start is up a bit of a hill, but seeing as this route is right by my house, I run this little hill all the time. Totally crushed it and started passing people on the inside, attempting to run smart tangents. I knew that wanting to run a sub 50 would be hard but figured if I could stick around 8 - 8:15 min miles for the first 4 I would be able to somewhat hold on until the end to make it happen. 

Getting boxed in by people meant that my exertion for the first mile was more then the time reflected but I did manage to get an 8:20 or so pace, and then I dropped it like it was hot and went sub 8 for the next 2 miles. Mile 4 I managed to hang on to the 8 mile pace and then things got a little bit difficult. I passed people on a downhill stretch but then got passed on the slight uphill portion. The crumby thing about these short distances is that if your calves get tight, all you can do is suck it up and hope you can hold on. Mile 5 was closer to (if not actually) a 9 min mile, but I was passed by one of the guys I knew and he managed to spur on a bit more out of me then I thought I had. 

On the last home stretch, about a half mile or so, I managed to catch up to a guy who had passed me and just held on for dear life. In the end I came in strong and.... 

 That sweater was supposed to come off, but was too heavy to get off...

and the hat was front words... Until it got too heavy and I couldn't see!

While the clock may have said 51:37, the bib time was... 

Melissa Epp

49:25

4:57

Female 20-29

13/198

35/746

Heck yes, that would be a sub 50! I was so happy, and it hurt in such a different way then the half, or my memory of the full marathon does. After I hugged my family who showed up in the pouring rain (my grandparents even skipped out on church to watch me!), I gave them my gnarly sweater and ran out to join my friend Kelly, and help run her in to a huge PR.

After that, we waited for my friend to finish her first ever 5 km, which according to her was cruel and unusual punishment... (she is convinced the 3 km marker was actually at the 4km mark and they didn't measure the course out properly). 

Either way, despite the rain, it was a great day and it was awesome to run a race right close to home. After warming up and eating some delicious food I started to get myself refocused for the full marathon that is 3 1/2 weeks away... 

I hope that if any of you did races this weekend you had an amazing time, perhaps ran in better weather then I did and that your training this week is going well! I am bitterly not allowing the rain to keep me from training, but I am seriously starting to get concerned about what I will look like once I finally dry out... swimming in the rain, running in the rain, I'm getting tired of the rain :(

Happy Tuesday! and Congrats to those who raced this weekend and good luck in your training this week!

Misconceptions and Bad Race Day Signs

Hey, so after the debacle at the BMO Vancouver Half Marathon I hit up the pool last week. Its amazing what staring at the bottom of the pool for an hour does to my concept of self, and strength. Despite the fact that it was my first practice of the Summer session (ya, everyone else was in their second week- thanks awesome cold) I felt strong the next day. Sure all of my shoulder muscles felt like they were going to bust out of my shirt like the incredible Hulk they were so strained (Fly set the first day back = death the next day), but it hurt so GOOOOD.

Anyways, this Sunday I went for a 12 mile run, taking it easy ensuring that I walked when needed and took in plenty of fluids. Despite the slight rain, it is officially to warm out in the Lower Mainland of BC for a coat or long sleeve layers for this kid. So I took off my rain coat, tucked it in real good to my water belt at mile 2 and kept on trucking on. While I was running I thought of a few things pertaining to running and what my opinion was on the matter. Often at Marathons you see people holding signs, thinking that they are funny or will be motivating, such as:
                      'You thought they said RUM didn't you'
                      'Worst parade ever'
                      'Chafing is Sexy'
                      'Last Hill Ahead' (often followed by multiple hills... thanks awesome, cruel spectator)

etc... So on Sunday I thought of some of the signs I see and discussions with people who aren't runners I have pertaining to running so here is me debunking, and sharing some thoughts with you.

        -Chafing is sexy: Clearly the people who hold these signs have never experienced it... Chafing is not sexy, it hurts like nothing else, tends to go unnoticed until after or worse is noticed and gets progressively worse causing one to curse the fact that they didn't factor in the humidity or light rain fall while skipping out on the body glide
        - I could never run, I don't enjoy it: While, want to get in on a little secret, I enjoy what running brings to my life (healthy heart, endurance etc) but I often do not enjoy it either. I run because I like the idea of who I can be as a runner. I run because it helps my sanity and allows me to get lost for a moment in time and day dream about what my life may be. I'm not artistic, and although I'd rather grab a bowl of ice cream and reflect on these thoughts, I don't think I would appreciate the long term effects of being that type of person.
         - I could never be that motivated or disciplined: while runners appear to be motivated and disciplined, we also go out for runs for other reasons, such as to be social, hang out with others, or be with people without having to talk with people (seriously, go out running on a Saturday or Sunday morning, odds are you will be with other people)... also, it is always an added bonus when you cross paths with some eye candy ;) Hey whatever gets you out the door :)
         - I'm not in good enough shape to be a runner: Umm... thats why you should start running or walking? So that you can then become a person who happens to run for a certain period of time, and once your ready, you can identify yourself a runner. In my experience the running community is not one to judge, we come in all shapes, sizes, economic status and backgrounds. Anyone who is out there and giving it a shot we applaud and embrace as one of us. My friends viewed me as a runner long before I ever came to accept this term.
        -I don't have the time: We all have the time, it is if you are willing to make the time or adjust your schedule to fit it in. Being a healthy or healthier person starts with small changes, so I do find it difficult when people compliment or admire me but cling to this idea that they themselves could never be an active person it is rather annoying. Despite how busy and chaotic life may be, opportunities to hold the butter, or take the stairs do still exist.

Anyways, moving on to this week up ahead:
Monday - Swimming 1 hour (it was a free set)
Tuesday - potential work out dvd, and swimming 1 hour
Wednesday - Running (no time or distance determined)
Thursday - Swimming
Friday - Running
Saturday - Long Run (2 plus hours)

Happy Tuesday, and Provincial Election day :)

How to NOT Run a Half Marathon

Alright, so based off of the fact that this past weekends Half Marathon was ridiculous (not in a good way) and the fact that I had to back out of the original first one of the season, I figured I'd write a post of how NOT to run a half marathon, or perhaps how to not succeed in a half marathon is a more accurate title?

Either way, here it goes: (in no particular order)
           1- do not get sick two weeks prior to and refuse to go to the doctor until the week of
           2- fit time in for running if you go on holidays 3-2 weeks prior to your run (make time for your training, it is important)
           3- drink lots of fluids the day and week leading up (e.g. don't get dehydrated the day before... it will effect you the morning of, and may prevent you from eating dinner the night before. Your body needs fuel in order to function!)
           4- if its unusually hot, ensure that you drink plenty of fluids the morning of, with the exception of nerves you likely won't need to pee excessively as you will be sweating it out
           5- nothing new the morning of! one of the biggest mistakes you can make is doing something differently, a new gel, a new breakfast that unknowingly upsets your stomach, don't risk it! It aint worth it
           6- make time for your long runs! At the end of the day it is your long runs that teach you how to run on tired legs. Sprints, hill and tempo runs are good things if you have time. But if you only have time for one run, it is true what they say, make it be your long run.
           7-do not run with gadgets that aren't fully charged, if you train with them you are going to need them in the run. Even if you are planning on using pacers, you never know what is going to happen and it is best to be over prepared then under prepared.
           8- look at the course map before hand (this way you know what hills lie before you or gradual inclines)
         
And lastly, if you are completely struggling and you realize that your goal is not going to be achieved, do NOT give up! Seriously, you will regret. And what is the worse that can happen? You have to walk? Then walk :)  if you have to crawl, well... then maybe consider stopping by a medical tent because something is likely seriously wrong.

From my experience at the BMO Vancouver Half Marathon all I can do is shake my head and chuckle, I really hope that I do not fall flat on my face in the Rock'N'Roll Marathon Seattle... I have a lot of work to do up till then, but through all of this I have been reminded that at the end of the day, if you are not getting some sort of enjoyment out of it, it may not be worth it. Now I'm not saying it is all going to be fun, it isn't. We all run with self doubts at some point throughout a race, but you need to take a step back and appreciate, admire and acknowledge how great running and the running community is.

So happy running, training, and walking to you! I hope that you don't experience these do not's but if so, remember, it isn't the end of the world and running isn't the enemy.

*Disclaimer, these thoughts are mine, and what works or does not work for me. Each person is different*

BMO Vancouver Half Marathon Recap

The BMO Vancouver Marathon was this Sunday, and I did the half so here is the recap of how it all went down:

Now although I have been sick and not logging in the training miles needed my plan going in was to try from the start for a PR and if it didn't feel right, I'd adjust my goal as need be...

I set myself up with the 2 hour pace group and at the start I dropped it like its hot, naturally ;), and hit the ground with low 8 mins miles, on par for what I wanted to do at the beginning, as it was downhill, and then hoped to hold onto 8:30/9 min miles for the remainder....

Well, low and behold my Garmin died... I have no idea why as I only went on one run with it since charging it! Clearly I need to charge it every time I'm going to go for a run (and this is also why I wore two watches a month or so ago when I went running). So at mile 2.5 I was watchless and to make the scenario even more unfortunate... I had brought my iPod shuffle with me, which left me with no way of timing myself (maybe these people who run with iPhones are onto something).

Hey Mom! Can you take my Garmin as it is no longer of purpose and will just cause a tan line?

 

 

 

But I saw my mom and friend, waived, said hi, gave a hug and told her how my Garmin had died but I was feeling good. I gave her my watch as I didn't see the point in pretending that I had any way of pacing myself and tried to find someone to try and stick with. Unfortunately I just could not get myself into the groove. I put my headphones in and tried to hit the pavement but it just wasn't happening. When the 2 hour pace group caught up to me I tried to stick with them but I was so hot it all just seemed so unbearable. At that point I then tried to find some of the people I knew running the race to join in with them but despite my attempts we missed one another and the will to keep going just wasn't there. 

So, after hitting the 10 km mark way off pace (1:05) and hoarking like the champ I am (thanks awesome nasal/chest/cold yuckness I have) I figured whats the worse that can happen? So I walked, with small intervals of running (I do not think I even ran for a whole song worth), and the heat got to me like crazy. Normally, mid 20 C- 30 C is my kind of running temp, but because I haven't been feeling that well my core body temperature seems to be a lot higher, or at least thats my theory and I'm sticking to it. 

An 11 km walk well everyone else ran and passed me :) always good to have that big serving of humble pie, but honestly, all I could do was laugh and enjoy the scenery and try to encourage those around me. When the wheels have fallen off and you know they have there is no sense in getting annoyed, it just happens. Oh the cold slap of reality, how brisk you can be but heck, it was still a lot of fun. 

Almost done, gotta at least run the last 1/4 km! 

My Mom and friend had a leopard print balloon so that I would be able to easily spot them at the view points we had previously discussed. (Lessons learned from the NWM 26.2 in San Fran). So as I came to the end and saw them, I bee lined it over, once again hugged, and thanked them for coming out and spending a Sunday morning chasing my friends and I around the BMO Vancouver running course. I then proceeded to sprint to the finish and likely confuse many people around me in the process (i.e. how does she have so much energy!?). 

Honestly, my body's inability to perform was an indicator of just how poorly I have been training and treating it (or how sick it has been?). I have 4 weeks to get myself back on track, and if I do not feel confident I will switch from the Rock'N'Roll Seattle full to the half. Running (or attempting) 13.1 miles at mediocre health is achievable for me, but 26.2 miles is not. I often say, 'I know my limits and I play within them', and this is an example of that. 

My final time for the BMO Half Marathon was 2:23:41, the slowest I have ever 'ran' 13.1 miles, and although it wasn't reflective of me as a runner, I still had a great time and my only regret is that I didn't pace my friend who was running her first ever half marathon... I got greedy and thought maybe my body would be able to pull one out (competitive streak). Although it may not have happened this time, I was reminded of how much work needs to go into being the runner that I want to be.

Happy Monday, and for anyone who did a race this weekend, I hope yours was a success!

Race Week!!

So what does race week look like for me? Typically I would go for a nice, relaxed shake out run, and maybe a little sprint/interval one; however, with this delightful chest cold/nasal issues I have (oh ya, went to the doctor, he said it was probably the same one since October and it just kept going underground and popping up anytime my immune system gets weak... Awesome!) K anyways, this week is more of a walk and try to get better. So not much physical activity.

Food wise, I make an even greater effort to stay away from wheat and dairy (hello lunch organization and fruits and veggies), as well as being more conscious of my protein and whole grain intake... Ya I'm a bit of a nut bar.

But on to the exciting parts of race week:
                      Outfit Layout : difficulty of early May races, it is still quite cool in the morning, but you know its going to get warm once the sun is out… shorts or capris? Tees or Tanks? Bahhhh these are the questions that will haunt me for the next few days.                                  
                      Playlist: To be Determined
                      Expo/Package pick up

and the most exciting of all.... Post race celebration! I know of two people who are running their first half marathons this weekend so it will definitely be cause for celebration.

I have no idea what time I’m going to come out with after this weekend, but I am going to do my best with what I have and attempt to give it my all (whatever that may be). So to anyone who is racing this weekend, best of luck and I hope you have fantastic, predictable weather!