Category Archives: running

Marathon Training Tips

I have no idea how but it is almost been a month since my race! I have had a lot of time to think about the race, and my training now that I can walk again so wanted to share my thoughts and tips for anyone thinking of running a full marathon.

1 – Cross train, cross train and cross train.

My favourite place to cross-train, at My Rev!

So if I told you getting into a regular cross-training routine is what made me decide to run another full marathon would you believe me? Well that was how I bit the bullet to run my second full marathon after 6.5 years. For me, running 5-6 days a week was too hard mentally and physically but regular cross- training added the needed variety to my training schedule. This prevented burnout, again mentally and physically, and allowed me to enjoy my runs more.

Because spin is a low impact activity it also helped to prevent injuries from too much time running, in particular spin can strengthen related muscle groups which also helps to prevent injuries.

I noticed a huge difference in my cardio as well from spin classes. Even harder runs felt easier and during my race my cardio was noticeably better to thee point I never felt exhausted in the 42km.

2 – REST

I had 1-2 rest days a week. Two once my long runs got over 25km. These rest days were SO needed. During this training cycle I never really got burnt out and if I started to feel like I was, I would take a rest day. Before my mindset was this would hurt my overall training and race time but did it? Nope, I shaved 9 minutes off my marathon time. I read somewhere a great quote that said ” train smarter, not harder” which was my mentality while training.

3 – Don’t forget about your core

Again, before I focused all my training efforts on running which meant little to no time for anything else. I believe a good runner is also a balanced runner which is why I added in cross training as well as other workouts, specially core focused ones. I went to weekly yoga core classes as well as spin classes include core workouts. A strong core helps with stability and posture while running, this can go a long way and prevent common running injuries as there will be less strain on your muscles.

4 – Proper Nutrition

I will be the first to admit this was not perfect for me but I did give it attention during my 12 weeks of training. I made small changes, but all together they helped. What I did: added protein shakes after long runs/hard workouts, added collagen into my diet, increased my water intake, avoided alcohol (last 6 weeks of training), ate consistently – every 2-3 hours, and increased carbs the night before a long run.

We also kept our long run/race day fuels the same the entire training cycle so we knew what worked for us and did not set our bodies up for any surprises on race day!

I can honestly say that I had a great training cycle and fully intend to run more full marathons – no six year gap this time! But without really sitting down and thinking about what type of training was right for me I don’t think I would have had the same outcome. Again, “train smarter, not harder”.

Finish line!

Lindsey

Phoenix Marathon Recap

It has been four days since I completed my second full marathon at the Phoenix Marathon! I have so much to share but will try and not to bore everyone here!

Backing up to pre-race. Going into this race my confidence was all over the place.One day I would be sure I could BQ (3:35), the next I would just think to run a sub 3;50 to PR – my first full I ran in 3:51. I kept reminding myself I was well trained, prepared and the course was a “easy” full course. So I guess you could say I had these two goals going into the race.

I went back and forth what to wear for the race, it started at 6am, so I knew we’d be done by 10am BUT the temperatures for that time was anywhere from 2-9 degrees. I will take a cooler race day over hot but 2 degrees was cold! I wore shorts, a tank with a cotton throw away long-sleeve.

The night before the race we stayed with friends, had our go to meal of spaghetti, sauce and garlic toast and a lot of water! With a 3:15am wake- we all were in bed by 9pm.

Race morning went smoothly. I like running races more than once for this reason, you know what to expect, the processes etc. Since it is a point to point race they bus you from the finish line to the starts – each race (full, half and 10km) has a different start line.

We hopped on the full bus and took a long bus ride up a mountain in a park area. The full course is known to be a fast course since it has an overall elevation loss of 800ft. Once off the bus we made our way over to the fires and heaters they had out. I was not too cold but it was chilly for sure! After a bathroom stop it was time to line up. We went in around the 3:40 pace bunny. One cool thing about larger US races is that they have fireworks at the start!

The first bit of the race is downhill – but in the pitch black. It was weird to run in the dark with so many people. Since I could not see my watch I had no idea of a pace so settled into a comfortable pace and did not worry about it. The first 4 miles flew by, the sun came up, we had some great cheer stations and I was staying under a 5min/km pace – and felt great. The next 2 miles was a gradual and long incline with a chilly wind. I knew it was the only incline so just took it in stride.

After the hill – mile 8 or so I started to feel my quad. It was not painful but it was a sensation I had never felt before so instantly set off alert sirens in my head. A few more great cheer stations and good music pulled us through the next 6 miles or so. I was shocked when we hit the half way point, the first half flew by! But the now so great news? My quads were mad now. I had intense pressure in both making it hard to keep the pace I wanted. I soon slowed to a 5:15min/km and Chad took off in front of me.

I had fully expected my legs to get tired and heavy but expected it to happen a lot later in the race – not at half way!

I took it mile by mile the whole second half of the race. I knew stopping was not an option and walking would only make matters worse. I tried to focus on my music and just move my legs. Over the next 6 miles my pace slowly dropped more and more.

It was at mile 19 that I fell behind for a Boston qualifying time. While I was bummed at this, I also knew that that goal was ambitious with it being my second full marathon. So goal #2 it was!

All of a sudden around mile 20 I found Chad! He had stopped at a water station and I caught up to him 🙂 We had both slowed to a 5:45mins/km pace and the next few miles were ran silently just both wanting to be done.

Lucky for us our friends were there to take photos!

The finish line came up and unlike my halfs there was no sprinting across the line – I actually doubted that my legs could stand once I stopped running!

My final results – a 8 minute PR!

I had previously thought my second half of the race might be 5 minutes slower, it was double that, but taking into account my legs I am darn proud to have kept under a 6min/km pace that last 10kms!

Ringing that PR bell!

I love the finish line of this race, unlimited french toast, ice cream bars, Clif bars, chocolate milk – just to name some goodies! We had a bite to eat then made our way back to the car. I am not one to stick around after races, usually I just want to shower and try to feel human again!

Recovery… HA. I don’t really remember my last full recovery but wholly.  I still cannot walk normally, bending over is almost a no-go and getting up and down is rough. So yeah it has been a fun few days 😉 I have walked as much as I can, gone for light bikes rides and swam. Maybe later this week I can try and run but my legs need a lot of rest right now so that is what they are getting.

Final thoughts –  I think my angry quads were/are from a combination of the pavement running I was not used to (treadmill downside) and the downhill race. The frustrating part of that was my cardio and everything else could have ran much faster. I finished the race not feeling physically tired – a good and bad thing I guess! Mentally I had a darn good race, with my legs yelling at me I pushed hard to keep a good pace knowing that was the only way to finish the race, believe me there were a few times I wanted to just quit! I have been asked if I will run another full, and of course I will I have a loose plan right now that involves some time working on a new half PR, more longer runs, and a couple more fulls in the next two years. I am a firm believer in having time off in between races, and for me I need a good break after a full to be ready to run another.

Lindsey

2018 Race Calendar

Only a month and a bit into 2018 and my race calendar is looking almost full! I have a variety of races, from a full marathon to family fun runs of 5km 🙂

February 

Phoenix Marathon – My second full marathon, my last one was May 2011! T-minus 17 days!

Last year’s half:

May

Womens Fun Run – 5km – I do this race yearly with my Mom and now the girls, it is a fun race to do for Mother’s Day.

Woodys RV World Marathon – 10km, maybe 21km? I have not signed up yet but plan to as I like this local race and have not run it in many years. I just need to pick a distance!

June 

Troubled Monk Run – 10km with the family & stroller. Another local fav! Registration has not opened yet but we will be signed up as soon as it does. How can you go wrong with a race that has beer after?!

August

Mud Hero Alberta – I missed this race last year so am excited to do it again. It is totally a fun race I do with a friend of mine. I find it pushes me outside my comfort zone too – always a good thing!

View, share and download all your photos for FREE from: http://www.zoomphoto.ca/event/19622/

September 

Melissa’s Road Race Banff – 21km – I ran this race 6 years ago I think and love any race in the mountains in the fall so I decided to bite the bullet and do this one again.

I am thinking  I might do another 10km or half in the summer months but if so it will be a spur of the moment thing. I am on the fence of how much time I want to spend training this summer still – at the end of marathon training is never the time to think of these things!

Lindsey

Whats on your race calendar? Any new to you races?!

Phoenix Full Marathon Plan

In 3.5 (short) months Chad and I are running the Phoenix full marathon! I am pretty excited not only to do it together but to run another full. I ran my first and only full marathon in May 2011 and knew I would run another full but had to wait for the right time.

I really did not know when the time would be right but a month ago things fell into place and then I knew it was the full to run. I have learned a lot about running and my training needs since 2011 so feel this will help have a successful training period and race.

Back in 2011 I ran 5-6 days a week and did very little other forms of exercise. While I had a great race getting there meant mental and physical burnout. This time around I have fallen into a much more balanced activity routine that I think will help me avoid burnout.

Part of this routine involves consistent and hard cross-training. I have committed myself for the past three months to two days a week of spin classes and absolutely love it so knew I wanted to continue spin two days a week. This meant a three day a week marathon plan which I thought for sure would not exist or be recommended. But after some research I found quite the opposite. So the next thing I knew we were registering for the Phoenix full at the end of February!

Our training plan:

We have three runs to do 30km and over which for me is mentally the hardest part!

And if you are wondering how we plan to do this together with the girls – I really do not have an answer yet BUT I do know it is possible. When I had Avery a nurse in the hospital gave me the best advice, she told me “Now go home with this baby and love her, she is the best addition to your family but she is not the center of everything, remember yourself and your life too”. She nailed it. Which is why our kids are never an excuse and if anything a reason to do and be more.

Lindsey

Weekend Recap

This weekend was brought to us with lots of chicken noodle soup and gingerale 🙁 Yup, the stomach flu hit our house!

Friday

We had my Mom and Grandma over for cake for Avery’s birthday. My Mom made Avery a yellow Belle cake as she requested:

I did a speed run once the girls were in bed and that was my night!

Saturday

Chloe was up twice Friday night since she puked. The first time I had no idea and woke up to Chad washing her sheets in the sink and her back to bed. Then shortly after I got sick and another 30 minutes later we heard Chloe getting sick again. She is such a trooper, let us clean her up, the bed and then went right back to sleep both times.

After a long time and no sleep for us I got up and was pretty useless all day. I do not remember the last time I could barely get off the couch without being sick.

We got out for a walk in the afternoon:

Avery’s favourtie gift, a jewelry box from my Mom:

I had a girls supper planned with friends and decided to try and go since I started to feel better. I am glad I went since I do not get to see those girls enough! I got home by 9pm and went straight to bed.

Sunday

Thankfully I woke up feeling great so we decided to go out for a run, we did 15km through a lot of fog and snow!

The start and end of our run:

My stomach felt off a couple times running but I fell pretty good besides that.

The faces of Chloe before our run:

That afternoon we went and saw my brother’s new house and their dog then had a movie night at home complete with a floor bed:

Monday

Chad was stomach flu victim #3 in the morning so our plans for the day changed to more rest!

I did a 8km tempo run in the morning then washed floors before we headed out to find new running shoes for Chad and I.

Chloe my shoe model:

Everyone (minus me) had two hour afternoon naps while I made cookies and had a friend over to visit. Later the girls and I headed out for supper with my family for my brother’s birthday.

And that is a wrap to our weekend! I am hoping the stomach flu is gone for good now!!

Lindsey