Sunday, July 5, 2020

Running across Tennessee, School ending, etc.

The kids finished off the school year online. Because of this, instead of finals, the kids had large projects at the end of the year.  C finished all his projects with 2 hours to spare after 2 all-nighters (he claims he never wants to do 1 all-nighter again, let alone 2 in one week).  H did a big powerpoint presentation about various planets and space things.  V did a big report on the Inca civilization, including figuring out how to make tamales during quarantine in Canada.  We already had Masa flour, we used parchment paper in lieu of corn husks and I found a recipe to use the Instant Pot instead of a steamer.

H decided to try his hand at sewing a mask.

Since the marathon in May went so well, we then decided to run 20k on the Bruce Trail.  The Bruce Trail goes from the NY/Ontario border up to the northern part of Ontario. It's over 550 miles long has 250 miles of side trials.  I'd never run further than 15km on trails with the trail running group I joined last spring. We started at the southern end of it in Queenston and worked our way towards a restaurant about 18km in.  We were going tor a 1/2 marathon distance of 21.1k, so ended up running 3k on the canal trail once we got back to the car.


Showing off injuries.  I tripped over a root-about 10 minutes later, K did as well. But we're fine.

 This is the screaming tunnel. It's super gross and has water from a spring that smells like sulpher all year round.  The frogs like it.

The trail includes some beautiful areas-the Niagara escarpment, Woodend Conservation area, a golf course and an older Welland Canal.





Then, we decided to try running the Laura Secord trail. I mean, the 20 km on the Bruce went ok and LS is only 32-33km.  We'd been warned a significant portion of it was through downtown St. Catherines-cement, boring and hot (summer has arrived in the area).  Most people we talked to said, "yeah, do it once, then do the better trails from then on."  So we did it.

A lot of it is along the Bruce Trail. 

We started at Laura's homestead in Niagara Falls where we were dropped off.

These Canada geese tried to murder us.

We made it on to the pedestrian bridge. On our foray on to the Bruce last time, we missed a turn and ended up having to go over the railroad bridge.  This means we are learning from our mistakes!


We made it through town!  12 mile creek is in the background.  This is a little over 1/2way.

We made it! DeCew house! Called for our ride to pick us up.


Covid dragged on.  C and I grew the same hairstyle.


It's gotten hot here.



I decided to try out 20k in Shorthills in my own backyard.



















I usually go out early before the kids are up to do their schoolwork.
V was given a health assignment today to watch a video about children and exercise. One question was, " Was there anything that surprised you in the video?" Her answer: "I was surprised that boys are more active than girls because in my family my mom is the most active of all of us by far."

Then, we were still bored, so K and I decided to run a 50k on the Bruce Trail. I downloaded maps, found a ride to the start and end and a 30K refill point (grocery store near the trail for more water, etc). We started at Louth Conservation area (just before that was closed for COVID) and followed the trail until Devil's Punchbowl. It was my first time outside our home region of Niagara on the trial.


This was about 40k in (marathon ish) I got the one leg over and got tired and had to mentally tell myself to bring the other leg over.


When people travel on the trail there's log boxes like the Appalachian or Pacific Coast Trails.  So you can find someone if they don't show up by seeing where they were last.

On the escarpment above Grimsby, the blue water is Lake Ontario.

This was what the trail was probably 50% of the time.  Turned out we were "running" what was more of a hiking section. We expected it to take us 7.5 hours based on our previous adventures.  It took over 9.





K was good enough to hold this tree up for me.  

Emergency Kit: Body glide, ibuprofen, tissues, sun block, deep tissue pain stuff, bug repellent, pepto bismol, aquaphor, tape, guaze, bandaids, blister stuff, duct tape, lip balm.  



We ended up at 52km, 9hours 23 minutes and 3800 calories burned. 

Then things started looking up and as Ontario hovered around 200 new cases of COVID a day (mostly in Toronto, our area usually kept under 5) I was finally able to go to the outlet mall.  The mall has outside entrances for every store and only a few people at a time were let in, sometimes with needing a mask and being able to try clothes on only in fitting rooms that had solid surfaces that could be disinfected.  I ended up buying shorts TWO sizes smaller than I wore last summer.

Then I reached another running goal. Even though races are cancelled, I was in a goal group for 2020km in 2020. I’m going to try for 2020 miles now. 2020km = 1255 miles and it’s only mid June. #hindsight2020
ETA: talked to middle son about this and that there would be 765 miles left to go and it’s not even 6/30. He said, “you can do that without even trying. I mean, you run every day.”








In our efforts to find more crazy people to run trails with, esp women, we had 4 of us go to Ball's Falls in Jordan-it's a very technical but beautiful trail. And shady.

 There was a snake.

 Ball's Falls



 The upper falls.
 The headless snake K threw at me in the parking lot.









Luckily the two little kids have been getting along amazingly during this time of togetherness.

Sometimes the eldest leaves his room to feed.


 V solved the world's problems:

I tried different mask patterns.












 All the kids have grown a bit.


We tried to take the kids to Louth Conservation area



But V fell face first in a puddle and everyone said that leaving the house only leads to heartache.



Then they cleaned up trash at local Decew falls.   They put up with it for a bit.  We will dress them in orange next time for the full community service effect.

 They are reading a lot.

 The eldest is almost fully nocturnal now that school is out.



A week before June finished, I finished my virtual race across Tennessee!!

50 days 1027km. 710.3 running and 316.7 walking ( in miles that’s 638, 441, 197). That's an average of 20.5km (12.75 mi) everyday for 50 days. I finished somewhere in the 600s of a race with 19000 participants.



Now I'm heading back across, hoping to finish by the deadline of August 31st.  

Have seen a lot of things along the way, including the snapping turtle.




Started off with a 1/2 marathon for my birthday and a backyard gathering of under 10 (Yay phase 2!)



Then Canada Day ran all the numbered trails in Shorthills.


We swam, had hotdogs and smores on a fire and lit sparklers








 So, we finally made it to summer.  The little kids are supposed to be taking a mindfulness class once a week online for 90 minutes and C is supposed to be taking math and english refresher courses. 

No swim team for V this year, our local pool is open but not enough of the other pools are open to compete against.  H was able to sign up for skating lessons, though! They are supposed to start in November.







Tuesday, May 12, 2020

How to run a marathon in under 4 hours

Under 4 hour marathon checked off the bucket list! 3 hours, 51 minutes, 23 seconds!!!

Running partner and I both turn 42 this year which is the # of km in a marathon. Her birthday is this week. She is awesome and told me 1) we were running a marathon for her birthday 2) that I could do it in under 4 hours (she’s also the one who told me I could do a 1/2 in under 2). I’m bragging because I’ve worked really hard over the last year to get to this point. To put this time into perspective, 11 minutes faster and it would be a Boston Marathon qualifying time. My only other marathon was in 2014 and I got 4:29. So I’m 6 years older and cut 38 minutes off my time. Also I ran the entire time. No walking. Paul said I was so fast he almost missed me at the finish line!

So how did I manage to run a sub 4 marathon?  

First, I trained my ass off.  I restarted my running career last spring when I joined a trail running class.  I then joined 3 running groups.  I have run a minimum of 5k per day since last September.  Once a week I do a longer run, once a week I do a speed workout-either trying to beat my 5k time or up to 10-12km with period of speed running and recovery.  My longest run before this marathon was 36km about a month ago, then 2 weeks ago, we tested the route with a 30k run.

Also, we set everything up so we could be as successful as possible.

1) Our route wasn't super hilly and included different surfaces.

We mapped out a route from one of our houses that starts up a hard hill, but then slopes down a long hill out to an old railroad trail.  The trail is firm and wide so we could run apart from each other side by side and have something besides pavement under our feet for the entire 42km.  We did an out and back on the trail almost the entire length (entire length is 6km each way, we went 5.75, which means we had a street crossing that acted as our turn around spot) TWICE then took a different route back to the house that didn't go uphill as drastically (don't worry, there were still some very gentle up and downs) then ended up at another old railroad trail near the end.  Really there was only one hard road/highway crossing. We got lucky in the morning heading out, I got lucky on the way back, then went back for my running partner to push the walk button to make sure she could cross without stopping.


2) We were flexible on day and time.

We kept an eye on the weather. We'd originally looked at Thursday this week but Tuesday ended up looking much better weather-wise. (High of 7 degrees C). Because we didn't have a start time to be at the start line we slept in and woke up with no alarm then texted to figure out when to start (we started shortly after 8am).  


3) Ease of the morning.  

We got to avoid porta potty line ups, we got to eat breakfast and take some time to digest and it didn't have to be portable. We got dressed in a calm manner not at 5am in a panic and remembered everything: fuel, water, ibuprofen, anti-chafe rub, etc.

4) I had a plan.  We'd already tested the route two weeks ago for our last long run (traditional marathon training says to do a long run 2 weeks before your race, then taper, or decrease, the mileage until the race day).  We ran the to and from the trail and one loop of it using a Garmin watch (I've got the Vivoactive 3 with Music-I LOVE it so much).  You can look at your runs and look at the times for each lap/km.  I put them in a spreadsheet and matched it up to a map of our run that showed elevation and figured out where we could shave a few minutes here and there off to get 42km just under 4 hours (I figured I'd somehow sprint the last .2, forgetting the last 2.2km of a marathon are the hardest!!!)

There's a feature where you can program a workout that I've been using for speed workouts.  I programmed in each km (I set for 10km on the trail out and back as it would be the same elevation and surface the whole time) the pace I wanted and told the watch I wanted to run X km at a pace between 0.1minutes/km and the pace I was hoping for.  This meant the watch wouldn't vibrate if I went faster (which is a concern if you are pacing for a long distance, but I've run enough long runs I felt I would know if I was "too fast") than my desired pace, but it would vibrate if I was going slower than my intended pace.  I'm happy to say that it only vibrated a total of 4-5 times during the entire run.  Knowing each kilometre I was at or below my pace gave me the confidence to keep going.  

Below is the information I used. First section was the data from our 30k run, second section is my goal paces that I programmed into the watch third section was actual.  I felt this was much better planning than picking an average pace and trying to keep it no matter the elevation or obstacles (I added a few seconds into some sections for street/light crossings). The last column is how many seconds faster (or slower if negative) I was than my goal.

secs faster
30k actual  Under 4 marathon goal under 4 marathon actual  ####
1 5 51 1 5 45 1 5 14 31
2 5 45 2 5 45 2 5 30 15
3 5 13 3 5 20 3 4 58 22
4 5 40 4 5 30 4 5 26 4
5 5 46 5 5 25 5 5 15 10
6 5 36 6 5 20 6 5 11 9
7 5 46 7 5 35 7 5 23 12
8 5 49 8 5 25 8 5 17 8
9 5 46 9 5 40 trail 9 5 27 13
10 5 27 10 5 35 10 5 17 18
11 5 40 11 5 35 11 5 37 -2
12 5 26 12 5 35 12 5 35 0
13 5 55 13 5 35 13 5 50 -15
14 6 0 14 5 35 14 5 25 10
15 5 45 15 5 35 15 5 41 -6
16 5 42 16 5 35 16 5 34 1
17 5 43 17 5 35 17 5 30 5
18 5 39 18 5 35 18 5 36 -1
19 5 38 19 5 35 19 5 24 11
20 5 45 20 5 40 trail 20 5 34 6
21 6 11 21 5 40 21 5 29 11
22 5 31 22 5 35 22 5 23 12
23 5 31 23 5 35 23 5 25 10
24 5 45 24 5 35 24 5 29 6
25 5 45 25 5 35 25 5 32 3
26 6 12 26 5 35 26 5 36 -1
27 5 57 27 5 35 27 5 37 -2
28 5 44 28 5 35 28 5 34 1
29 5 28 29 5 35 29 5 47 -12
30 5 29 30 5 35 30 5 34 1
31 5 1 31 5 35 31 5 42 -7
32 32 5 40 32 5 41 -1
33 33 5 40 33 5 24 16
34 34 5 45 34 5 32 13
35 35 5 45 35 5 27 18
36 36 5 35 36 5 28 7
37 37 5 45 37 5 30 15
38 38 5 45 38 5 22 23
39 39 5 45 39 5 24 21
40 40 5 40 40 5 35 5
41 41 5 50 41 5 38 12
42 42 5 50 42 5 16 34
158 1106 210 1545 0.2 1 12
18.43 18.4 25.75 25.75 210 1281
176.4 235.8 21.35 21.35
2.941 3.929 231.4
3.856
3 51.35

Overall I felt it went very well!  I would have been perfectly happy with a 3:59 so I'm THRILLED with my 3:51 :)


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