Adventures in Running: Training Update

I haven’t talked about my running or swimming much this summer on the blog.

I have been running regularly, but not swimming often.

On June 24th, I did a five kilometre race at Guelph Lake. The route was very hilly, and it was raining a lot, so my time wasn’t the greatest – about 47 minutes. I wasn’t happy with the time, but given the conditions, and lack of outdoor running leading up to the race, I guess it wasn’t that horrible.

On August 11th, I did a 10 kilometre race with my friend Jason and a couple guys he runs with. Overall, the race went well. My final time was 1:26, which is about 8.1 minutes per kilometre. I was pretty happy with my time.

I need to work on my endurance and on finding a pace that i can do for a long period of time. I ran too fast during the first five kilometres, so at about the eighth, I began to struggle. I am still doing races in a run/walk interval, so as I got closer to the end, my walk portion of the interval got longer. I started with a 1/1 interval, but then went to a 30/1 interval, and ended the race at a 30/90 interval – BLAH!!!

On October 8th, there is a marathon in Victoria. I have decided to try doing the half marathon with my friend Jess, and a couple of her friends.

I began training a while ago, but my more serious training started last week. I am using a modified version of Jeff Galloway’s Run/Walk Half Marathon Plan. I had to modify it, as I really only have six weeks to train.

Last week went pretty well. I started with a 1.5 mile run/walk interval, with a 10 minute warm-up and five minute cool down. The next day, I did a two mile run/walk interval with a warm-up and cool down. I cannot do more than two days in a row, so I took the following day off.

On Sunday, I attempted to do a three mile run/walk, with my usual warm-up and cool down. It did not go well, at all!!!

I gave up at two miles. 🙁

Looking back, I didn’t drink enough throughout the day, and I was hungry before I even started, so my hamstrings were uncomfortable and I didn’t have the energy to push through.

On Monday, we went to the Victoria Road Recreation Centre for their 9pm swim. I haven’t gone to the pool in a month or so, but it really didn’t seem to matter. I swam 1100 metres, with my first 500 metres being in about 23 minutes!!!

Tuesday, I made sure to drink three bottles of water and a Gatorade over the morning/afternoon, and ate a bowl of Mini Wheats an hour or so prior to my workout.

I got through 2.5 miles, with my usual warm-up and cool down, without absolutely any discomfort!!! My only issue was boredom, so I listened to music, which mostly helped.

Hydration, nutrition and boredom are going to be my primary challenges with this training. I need to remind myself to drink regularly, and to plan meals, so I’m not just grabbing whatever is convenient. Huib boiled some eggs last night, so that will help. I will need to buy some fruit and figure out other easy, but nutritious snacks.

As for overcoming my boredom. I usually listen to dog training podcasts or music. This works most of the time, but I also find myself obsessing over how much further I need to go – something that will not help when you’re goal is doing 21 kilometres!!!

With my current training plan, I am not worrying about speed, but focusing on endurance and finding a pace that I can do continuously. Right now, I am working at a running pace of 4.6 miles (for 2 minutes) and a walking speed of 3.4 (for a minute). My usual running pace on the treadmill is 5.5, but this is not yet a speed I can do for longer periods of time.

Last night, the humidity and temperatures finally went down to a comfortable level, so we took the dogs for a 5.6 kilometre walk. Every other day is a rest or cross training day for me, so walking is what I chose.

Today, I am going to attempt to do three miles. Please wish me luck, lol!!!

Jess and I haven’t registered for the half marathon yet, as we worry about my migraines causing problems with the schedule. If we decide the half isn’t possible, then we may do an unofficial one of our own, using the same route.

I will keep everyone posted on my progress. i find it easier to remain accountable and motivated when I share my work with others.

Riding Report: Remember to Tighten the Saddle

Last night, was my first riding lesson. It was a lot of fun!!!

When we arrived Silly was already in her stall. I began the lesson by grooming her. Using the curry comb to bring up all the dirt and loose hair, then two different body brushes, and then finished off by cleaning out her hooves. After I groomed her, I gave her a few mints, which are her favourite treat.

Me brushing Silly. I'm wearing jeans, a navy blue t-shirt with a big Roots logo in white, bluish grey hiking boots, and a white baseball cap with Canada in red on the front.

It was then time to put the saddle on her. C usually rides bareback or with an English saddle, so both of us are still learning how the western saddle goes on.

When Silly was all saddled up, we walked her out of the barn to the mounting block. Since last time my left knee was a bit sore from positioning, we lengthened the stirrups.

Once I had mounted, we proceeded into the arena.

C held the lunge line, while I held the reins and saddle horn, as I am still getting comfortable with riding again.

Today’s lesson was on balance and remembering to keep my heels pointing down. I did pretty good, but we soon figured out the saddle’s girth strap needed to be tighter, as I began tilting to the right, lol!!!

Me up on Silly. I'm wearing the same clothes, but a black helmet instead of my white baseball cap.

We did some balance work, but kept the lesson itself short, as neither Silly or I was overly comfortable with the loose saddle.

Once Silly was back ian the barn, I took off the saddle and began grooming her again.

Before leaving, I gave her a few more mints and some attention. C has had Silly for 12 years, so they are very closely bonded. It is neat to see how closely Silly watches C’s every move.

Ankle Update & Workout Review

On Monday, Huib and I went to Victoria Road’s 9pm fitness swim. The pool was surprisingly quiet; We had a lane to ourselves for the first half hour.

I swam 1000 metres total. I did the first 500 m in 24 minutes – which is about a minute or two faster than I’ve done before. I felt pretty good, so we kept swimming and did the final 500 m in 28 minutes.

I have really come a long way in the past four months of swimming. I still need my nose plug, and I still can’t get my legs to cooperate on a regular basis, but I’m swimming faster and I’m more confident.

On Tuesday, I got back onto the treadmill. My ankle seems good. I’m guessing it’s totally healed, but I still need to take it easy and slowly build up its muscles and flexibility.

For my first workout, I did 30 minutes of walking at 3.5 miles per hour. I felt good about this starting pace. This speed is not far off my fastest comfortable pace of 3.7 that I had reached before the injury. I will probably stay at this pace for a couple weeks, or until I feel it’s too easy.

My ankle started to hurt a bit after 20 minutes, but it didn’t worsen, so I kept going. The mild discomfort lasted only half an hour after I finished the workout.

On Wednesday, I wanted to go swimming, but the icky weather caused a migraine, so I took meds and slept instead.

On Thursday, Huib and I went to Victoria Road’s 9pm swim, and did 700 metres. The wall dividing the deep and shallow ends was moved back, making the pool 50 metres long, instead of 25. This also meant that there were less lanes, so the pool was pretty busy.

We had to share our lane with five other people. I focused on getting through the 700 m, and did not keep track of the time. This is the first time I’ve done the 50 m swim in a long time, so it was good to get back to it. I felt good about it. I didn’t have to take a break at the 25 m mark, and I didn’t panic I’m the deeper half – PROGRESS!!!

On Friday, D came and we did a 4.6 kilometre route. We ran for 20 seconds, 10 times. I feel as though it is time to increase the seconds of running, so we’re going to try for 25 seconds. My ankle felt good, and my leg muscles weren’t sore.

Sadly, I am going to need to look for a new guide runner soon. D finishes school in December, and C is too busy with work and other commitments. I am hoping to re-join the Running Room crew and maybe I’ll find a guide with them. I may also email Student Volunteer Connections to see if anyone can help.

Stay tuned for more swimming and running adventures. 😉

Ankle Update

It’s been 12 weeks and 4 days since my ankle injury took place.

On Wednesday, Huib and I went to the 10:30am fitness swim at Victoria Road. We did 700 metres total. As mentioned in my last post, I’m only keeping track of the times for the first 500 for now, so I did it in 34 minutes. This is six minutes slower than my fastest time of 28 minutes, but it’s not horrible.

My new Speedo arrived on Tuesday evening, so I got to wear my new bathing suit to the pool. I like it!!!

On Thursday, we went to Victoria Road’s 11:00am fitness swim. Again, we did 700 metres total, but this time, the first 500 metres were done in 29 minutes!!!

My arms were pretty tired by the end of our swim. Huib said it seemed as though I was doing a lot of ploughing through the water, instead of gliding through. My arms had trouble coming out of the water for some reason.

At 2:45pm, I went to see my family doctor about my ankle. It has improved tons, but it is still not perfect, so I wanted to know if she suggests an x-ray to make sure all is okay, or if she just thinks it will take time.

She has given me a requisition for an x-ray. Next week, Huib and I will go by the hospital to have it done.

She has recommended I keep swimming, but be careful with my left ankle when I kick and push off the wall. She also suggested I avoid running, biking or using the elliptical for another month, and maybe start walking a bit.

D is back and has offered to be my walking buddy – yay!! As long as I get back early enough on Sunday, we’re going to start walking.

I will let you all know what the x-ray says, and continue to keep you posted on my recovery.

Adventures in Swimming: Aqua Fit

On Monday evening, Huib and I went to Victoria Road for their 9:00pm fitness swim. We swam 500 metres. I don’t want to go any further for now, I want to focus on my technique and on breathing. We had about 10 minutes left, so I practiced the scissor kick with a board.

Huib says it is starting to look like I am doing more of a crawl, as opposed to the doggie paddle – YAY!!! I also started to play around with the butterfly stroke, but I can’t quite figure out the proper leg movements for that one, so I’ll stick to crawl for now.

On Thursday evening we went to Westend for shallow water aqua fit. There were about 10 or so people, ranging in age from early 20s to retirement age. I went to an aqua fit class when I was at the University of Guelph, but I didn’t remember much about it. I found it fun.

The instructor had about four different sets of three movements that she had us do three times through. We pretended to cross-country ski, do karate kicks, jog, and even march. I found the cross country skiing moves to be the most difficult to figure out. I think the jumping moves are the ones that caused some ankle pain. We did jumping jacks, frog jumps and bouncy jumps. I think it was hard for Huib to keep up and describe things, but I felt like he did a pretty good job.

Since the class caused some discomfort in my ankle, we’re going to stick to just swimming for a couple of weeks. We may try deep water aqua fit next, my friend says it might be a bit less stress on my ankle.

On Sunday morning we are going to a different pool for their 9:00am fitness swim.

Adventures in Swimming: Learning to Kick

I have made some good progress in swimming this week.

Tuesday was quite humid and warm, so we skipped field class and stayed home. Huib and I headed to the Victoria Road Rec Centre at 8:50pm, so we would be in the water by 9:00pm.

There were six people in the pool besides us, so we had to share the slow lane with two other swimmers. Huib did a pretty good job of keeping me out of their way. 🙂

We swam 500 metres, or 10 laps!! I was pretty excited, as well as being pretty tired.

On Thursday, we went to the Westend Rec Centre because Victoria Road has 50 metre swims. We did the 50 metre length last Thursday, but I found it a bit too tough, so we’ll do it once in a while. Just not every week.

I had a weather-related migraine, so we delayed our departure, so I could take meds and give them time to work. We didn’t end up getting into the pool until about 9:10pm or so. We only got 475 metres in before we had to get out.

Huib and I worked on my leg movement. He showed me how to do a scissor kick, so I practiced that for the entire swim. It was hard to keep my legs from doing a frog-like kick, but I think I did it correctly about 25% of the time. Whenever I had to adjust my direction, I’d lose track of what my legs were doing. Then, I would try to get my arms moving right and then my legs would start copying my arm movements, lol!!

Huib says I am doing less of the doggie paddle and more of a crawl now – PROGRESS!!!

If nothing else comes up, we’re going to head to the pool on Sunday during one of the public swim times and do some more leg work. I think I will use a kick board for 30 minutes and just work on kicking without any arm stuff. Then finish off with some regular swimming.

I am feeling less nervous in the pool, and kind of look forward to our swim times. 🙂

Adventures in Swimming: Grand Opening

I am not a fan of swimming. I can’t even remember the last time I swam.

With my ankle injury, I haven’t been able to do much, other than stretches and walking around the house. I have spent most of the past two weeks on the couch icing and elevating my foot. Things are improving, but I am still not at a point where I would think about long walks, let alone running.

Enter swimming. It puts less stress on my ankle, while giving me the opportunity to somewhat maintain my fitness. It will also allow me to work on some other muscle groups that running does not touch.

Yesterday, was the grand opening of the city pool near us. Along with some community groups with tables offering information about themselves, the Victoria Road Recreation Centre held a free public swim. The Centre was completely overhauled to be more accessible to everyone.

Huib and I weren’t sure how busy it would be, so we packed a bag, but left it in the car while we went for a tour. It is a pretty nice place.

The pool was busy, but not too bad, so we got our stuff and went to change in the “Universal Change Room,” or whatever they called it. It’s a change room where both genders can go, probably mostly meant for the parents of young children.

The shallow and deep ends were both pretty busy, so Huib and I stayed in the part that is about six feet. The water was a nice temperature, so we went down the ladder and held onto the pool edge.

Once I felt comfortable and the coast was clear, Huib started swimming towards the opposite wall (width of pool) and I followed. He didn’t swim too far ahead, keeping an eye on where I was and calling out directions when needed. Overall, I think I did a pretty good job for not having swam in several years.

I need to work on getting my arms out of the water and my head further in, but I think that will come with time. My left arm seems to be my strongest, so I kept turning to the left, lol!!

I had hoped to do five laps (swimming over to the opposite side of the pool and back), but we only got three and a half in before the lifeguards blew the whistle and asked everyone to get out of the pool. They needed everyone to stay out for about 30 minutes, so the pool could filter itself, then we could have gone back in for about an hour and a half.

After about 10 minutes of waiting, Huib started to get itchy, so we got back into our clothes and went home.

For the next two to three weeks, I hope to get into the pool a few times a week. Once I get back into running, I will try to continue going to the pool at least once a week.

At the moment, I am not a strong swimmer, but maybe that will change with practice.

Adventures in Running: OUCH!!!

On Monday, I got together with my new guide runner. C has never guided before, so I thought we should go for a walk around my neighbourhood. I wanted to show her what I needed to know and how best to warn me when obstacles were coming up.

While walking, we also got to know one another. C is really into running. She is training to run a marathon in October. Another really cool thing about her, is that she has a golden retriever. 😉

About halfway through our walk, we had a bit of an accident. C was doing a really good job of taking me around rough spots on the sidewalk and she seemed to be getting the idea of guiding. But, then there was a branch leaning over the sidewalk, so she moved me over to the left to get around it. We sadly moved over too far, and my left foot went sideways off the edge of the sidewalk – OUCH!!

At first, I thought I was going to have to call Huib to come pick us up. We stood for a couple of minutes, so I could assess the damage. I have a really high pain tolerance, so I really didn’t think it was too bad. So, we walked the rest of the way home.

I feel so bad for C. She was trying really hard to be careful. This was a pretty rough introduction to guiding. I hope she won’t be scared away, lol!!

When I got back, I showed Huib my right knee, which was scraped up, then I took my left shoe off and asked him how bad it looked…

His immediate response was: “Go sit on the love seat and put your foot up. I have no idea how you even walked home.”

My ankle was completely swollen. It looked like someone had cut a tennis ball in half and put it over my ankle – OOPS!!

Thankfully, C and I had just been walking.

Over the past five days, I have been icing several times a day and elevating my ankle. With all of the bruising, Huib was concerned I might have actually fractured it, but I can walk without much of a limp and the pain level isn’t too bad, so he thinks it’s just badly sprained.

I am going to keep icing and elevating it over the next week, so hopefully I can get back to tracking and field in a week, and running in a few more.

I will keep you all posted on my recovery.

Adventures in Running: The Next Chapter

After a week off, I’m slowly getting back into my workouts. Since I do not have any imminent race plans, I’ve decided to reduce my workout days to three times a week.

After some thought, I’ve decided that my next goal is going to be continually running a 5k race. My friend Jason has said he will do one in the fall with me, so that will be my deadline. We are going to look at the different races taking place in Ottawa and Guelph, then choose one we like.

On Wednesday, I did a 30 minute walk on the treadmill to warm-up my muscles. I did 10 minutes at 3.2, 10 minutes at 3.5 and then 10 minutes at 3.7. Then at 6:30pm, D and I went to the Running Room to check out their group runs.

There were two different group runs taking place: a 7k trail run and then a learn-to-run group. We joined the learn-to-run one because D worried about her ability to keep me safe on the trail. It is tough enough for her to watch for uneven sidewalks and other obstacles, so a trail could be a nightmare.

The route was 2k, a shorter distance than we usually do, but it was fun. The group leader had us doing one minute of running and one minute of walking the whole route. I think it took us about 40 minutes. The leader asks the people in front to region the group each time it switches over to walking, so D and I didn’t run as fast as we usually do – probably half of our usual speed. Even though it was slower and shorter than usual, it was still fun, so I think I will try and join the group as often as I can.

After we got back to the store, I talked to the leader and she said anytime I want to join them, I am welcome to come and someone will be able to guide me.

I would still like to find another guide, but this is a good option for now and one that I will continue in the future because it was a lot of fun.

Jess thinks the learn-to-run group will help me run better. I am going to focus on building my endurance.

Until next time…stay safe and enjoy the warmer weather!!

Adventures in Running: Another Update

On Monday, D came and we did another seven kilometre route. It was slightly different from the one on Saturday, with less hills.

It took us about 70 minutes.

I am not sure if we’re running or walking any faster, but I think we’re definitely running for longer periods of time. If the weather cools down, I’d really like to try Map My Run, an iPhone app that can measure pace, distance and other things like that. I need cooler temperatures, so that I can wear a coat and my phone will be safe. At the moment, I leave my phone home, so it won’t fall out of my pocket.

I felt less klutzy and a bit lighter on my feet than I did on Saturday.

It was pretty warm, so I was really glad to get into the shower after returning. I totally dislike sweating, lol!!

On Tuesday, Jess asked me to do a short workout that just included 30 minutes of brisk walking with a five minute warm-up and cool down.

I did both the warm-up and cool down at 3.2, and walked 30 minutes at 3.7.

I think it would be nice to get an exercise bike or something, so I can mix up the workouts a bit.

The workout went well. I thought I could forgo keeping a washcloth nearby to wipe sweat, but as I was about to start the final 10 minutes of walking, sweat began to run into my eyes – ICK!! So, I quickly ran to the washroom to grab a washcloth, and then finished the workout.

On Thursday evening, D came and we did a five kilometre route in about 50 minutes. It was our usual one, so we walked the usual warm-up path, down Watt, and up Starwood to Grange. My muscles felt relatively good, so after crossing Grange, we began our first section of running. It went pretty well.

I felt a bit heavy on my feet the first couple of times we ran, but I started feeling more comfortable the third time. About halfway through our walk, it began to spit and steadily got worse, so D and I stood in a bus shelter for 10 minutes while it poured and the wind blew. It was pretty wild weather, that didn’t last long at all.

We then continued on.

We walked a block or so, then began to run. Each time I ran, I felt some muscle tightness in the shin region of both legs, but it quickly resolved itself once we began just walking. I think I am probably walking and running a bit faster, so my legs are feeling it right now.

We probably ran the longest distance when we were going down the Grange hill. It was fun to run down the hill, but also a good opportunity to practice safety because D had to be extra watchful for awkward footing or anything else that might cause me to trip. She did an awesome job!!

As long as she can get off work in time, we are going to get together Tuesday evening before we head to Arizona’s field class.