April 2011

Total Distance: 415.3 KM/258.07 mi (a new PR over March)

Highest Weekly Mileage: 105 KM/65 mi (Week 16)

# Runs: 30

# Doubles: 5

# Non-Run Workouts: 0

# Rest days: 5 (1 unplanned – sick)

Races: Martian Marathon, Spring Thaw 5K, Uxbridge Half

Favourite Run: Martian Marathon hands down – great event, nice weather and I ran the best race of my life!

Most Hardcore Run: Spring Thaw 5K – it may have been short, but the most miserable race weather EVER

Book of the Month: The Scorch Trials by James Dashner (This is the 2nd book in a young adult trilogy. Yes, young adult. I have no shame.)

Song of the Month: Pearl – Katy Perry 

Shame-Inducing Guilty Pleasure: making plans with hubs for all the JUNK FOOD we intend to eat after May 15th

Obsession of the Month: hand sanitizer

Indulgence of the Month: Cadbury Mini Eggs

Drink of the Month: waterwaterwaterwaterwater

Current Wish-List: perfect weather on May 15th – too much to ask??

Current Need: control of my appetite! I am always hungry.

Triumph of the Month: Marathon PR of 3:46 on a glorified training run

Current Bane of my Existence: the wind! I swear it is windy every day 

Current Blessings: the time, resources and ability to reach my goals for this training cycle, and those who continue to support me

Current Excitement: race season is in full swing; this will be my third weekend in a row with a race!

Current Goal: 10K PR tomorrow and marathon PR in 2 weeks

Three Things Thursday

1. Yesterday I received some goodies in the mail!

First up, my much anticipated age-group award from the Martian Marathon:

Practicing for May 15th…
What’s your best martini recipe?
I also got my medal for placing first in my age group at the Spring Thaw 5K:
And last but not least, Candice at I Have Run sent me this “RUNNERD” sticker for all of my runnerd-ing out during our drive to Michigan.  
Thanks Candice!
2. We’ve had our first taste of muggy mornings around here. Let the sweat-fest begin! During my run this morning I had a moment of insanity courage and actually tied my shirt around my waist, running in my sports bra. Apologies to the handful of people who had to witness my white fleshy tummy in person; luckily it was still dark and there weren’t many people out.
Coming soon to the cover of Runners World!

3. Sporting Life 10K is this Sunday. So far, Nolan’s Dream Chasers have collectively raised $4,920 for Camp Oochigeas. Thank you so much to everyone who has sponsored me: Patricia, Vladimir, Richelle, Jennifer, Barb, Paula, Kenny, Michael, Jen, Juliana, Kevin, Kelly and Becky!

There’s still time to donate and enter my fundraiser giveaway!

I’ve participated for the past three years and definitely look forward to this event every year. It’s draws a massive crowd with all the fun that goes along with it, including entertainment every mile. It’s a point-to-point FAST downhill course and definitely the place to PR.


A: Sub-45:00
B: Sub-47:00 to beat my “unofficial” PR set during a training run in February
C: Sub-47:59 to beat my “official” PR from SL10K 2009



I’m in my final week of big training, following two weeks with mileage PRs, serious workouts and even races. There’s no doubt that I’m tired at this point, but in a way I feel like it’s a reward for all the hard work. I’m getting the results I want and with each tough workout that I push through, I can feel myself getting closer to that finish line.

And it’s not only the training – it sometimes feels like all I do is eat, sleep, work, run, repeat. While I love running and everything that goes along with it, it can get exhausting. Staying on top of the nutrition, keeping up with the laundry, updating training logs and communicating with my pseudo-coaches… I love all of these things (except maybe the laundry), but it’s tiring.

But don’t you worry, I realize there’s a bit more work to be done and I know I can do it. I still have to finish off this last big week, and then two weeks of taper in which I will be slacking off much less than I have in the past. We’re into the home stretch, but we’re not quite there yet.

Speaking of tiring… yesterday I had a double workout for “Twosday”. And not just any double, but two of the same workout. At first I worried it might be a little boring – silly me, I should know by now that hubs’ workouts are anything but boring!

AM: 12K with 10K [faster than] MRP
PM: 12K with 10K [faster than] MRP

I was up at 4:30 for the first run and it was a mild but rainy morning. I had a hard time forcing myself out the door, but it was pretty nice once I got going – except for the puddles and snails everywhere (which I could not see in the dark). *splash* *crunch*

My legs always feel heavy and slow at that hour and it took a long time to get going. The warm-up was extremely slow, which is fine, but my legs would not wake-up until about half way through the workout portion. Normally on these MRP workouts I find my pace slipping into the “too fast” zone when I don’t pay attention and I have to reel it in; this time it would creep slower and slower and I had to focus on keeping the pace and momentum. I had to work for it; this is the kind of experience I need for race day, right?

Goal: 5:00-5:10/KM (MRP is 5:13)

5:07 – 5:08 – 5:07 – 5:07 – 5:07
5:05 – 5:05 – 5:04 – 5:03 – 5:01
avg: 5:04/KM (8:09/mi)

After work I was having some deja vu as I headed out to repeat the workout. This time hubs joined me for the first half as he wrapped up his miles for the day. I felt extremely sluggish starting out, but settled into the pace a little more easily this time.

5:06 – 5:05 – 5:09 – 5:04 – 5:01
5:02 – 5:00 – 5:01 – 5:00 – 4:56
avg: 5:02/KM (8:06/mi)

If there’s one thing I am getting a good handle on, it’s pushing that [faster than] MRP when tired… and I can’t think of a better way to prepare for a marathon.

So the moral of the story is: I’m tired, but that’s okay!

Week 16

With the second of my final three big weeks successfully completed, the home stretch is finally in sight. I can hardly believe it’s been 16 weeks, nor can I believe the mileage and workouts that I’ve been able to handle. I am so grateful that my body has been holding up, and for all the support that I’ve had along the way. Not much longer now!


Tuesday24K with 3x(800[5KRP]-1600[10KRP]-3200[MRP])

Whatchmacallit Workout

24.0KM (14.9mi) – 2:02:28 – 5:06/KM (8:13/mi)

Wednesday13K recovery

Nice and easy Wednesday night run with the usual group. Juliana and I stuck together and kept each other in line pace-wise, while chatting and getting all caught up on things. The time flew by.

13.2KM (8.2mi) – 1:17:47 – 5:54/KM (9:29/mi)

Thursday15K with 4 x 2000 at descending pace

It was clinic night and I adjusted my schedule so I could stick with the group for some speed work. First we got to hear lots of great stories from the Boston crew – I am so thrilled for all of my friends and it has been quite a thrill having even a small role in all the excitement.

Then it was on to the workout! The plan was to start our first interval at MRP, increasing by about 10s/KM with each subsequent interval. I hung with my pace group for the entire workout – until the last kilometre when I took off like a rocket chasing the faster pace group up ahead. :)

5:09 – 5:12
4:59 – 4:59
4:45 – 4:45
4:32 – 3:59*

*fastest kilometre I have ever clocked!

15.1KM (9.4 mi) – 1:18:58 – 5:13/KM (8:25/mi)

Friday8K recovery

It was sooo nice to have Good Friday off work and my day started with a much-needed sleep-in! After a slow start to the day, I eventually made my way over to the park for a nice and easy run. It was a beautiful morning! My legs were pretty pooped and I had no problem keeping the pace slow.

8.0KM (5.0 mi) – 48:42 – 6:05/KM (9:48/mi)

Saturday – Uxbridge Half Marathon + 11K warm-up, 26K at MRP

Uxbridge “Run for the Diamond” Half Marathon Race Report

11.0KM (6.8mi) – 1:03:12 – 5:45/KM (9:15/mi)

21.1KM (13.1mi) – 1:46:19 – 5:02/KM (8:07/mi)


Sunday – 12K recovery
I had some recovery miles on deck to wrap up my mileage for the week, and decided to break it into two shorter runs. My legs were feeling surprisingly good after Saturday’s race. I hit the neighbourhood streets and kept comfortable for both runs.

In between the runs I set up a water station for my buddies who were out tackling their long run. I had lots of water, gatorade, fresh oranges (apparently the “best tasting oranges ever!”) and some candy. Having been on the receiving end of these little goodie stations on a long run, I know just how refreshing it is so I was happy to give back when I had the opportunity.

12.5KM (7.8mi) – 1:10:57 – 5:41/KM (9:08/mi)
(two runs of 6K and 6.5, but I forgot to reset so it recorded as one)
Total Week 16 Mileage: 105 KM (65.2mi)
Total time: 9:28:13
Average pace: 5:25/KM (8:43/mi)
3 weeks til Mississauga Marathon!