Tag Archives: calendar

Day 1-BMO Vancouver Full Marathon Training

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Today was the day. Today I did my first official training running in preparation for the Vancouver Marathon, which is Sunday, May 3rd, 2015. This is the first training calendar for a race which I have had someone create one for me! Thanks in advance to Dean Johnson from www.rundeanrun.ca for the calendar (I may be hating you by week 8….no hard feelings).

I knew I needed to take this training up a notch, and having Dean formulate a plan for me tailored to my race times in the past year was key. Each day is laid out to work with my schedule, and there are detailed notes on the types of runs I will be doing during training, the endurance pace ranges for each type of run and more. This is the most extensive training plan I have ever followed. This is key for me reaching my goal of qualifying for the 2016 Boston Marathon.

Today’s run was one that can be done on Sunday or Monday, or both days. It is 30-45 minutes easy, cross train, or rest. Now, without having a definition of what my “easy pace” should be, I would have gone and ran 45 minutes in somewhere around 9 minute miles. But, according to the plan, “easy” means I must run between an 8:02-9:02 minute mile pace. I went out down to the river bottom for this first run, in the middle of the afternoon. Sun was still up, wind was down, albeit a chilly day of around 15 Fahrenheit. I was also on a running high because the Packers had just won, and was just plain excited for this run to start.

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I headed out a bit fast, but was feeling strong, so it was hard to slow down. I ran faster than the goal pace with a 7:53 minute mile. I tried to slow up the second mile and hit 8:12. Much better. In my head, I had thought I would try to hit somewhere between an 8:15-8:25 for each mile and I would be happy. The stretch from mile 2 to 3 is fairly flat, so I again went a bit too fast, hitting a 7:57. Still on track but I needed to slow up and hit my pace ranges. I was able to do so in mile 4 and 5, running an 8:11 and 8:23, respectively. I finished with 42:54 minutes of running, reaching 5.28 miles, with an average pace of 8:07. To say I was pleased with day 1 would be an understatement!

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But I have a LONG road ahead of me. Race is 16 weeks away. And during this time I also have two Spartan Races, a half marathon and a 10km. I have a pretty aggressive training plan. And I have motivation, heart, drive, and support. That is going to be what gets me through this, that is going to be what makes this possible.

The rest of the week will go as follows:
Monday-cross training with circuit training in the gym (shoulders, core)
Tuesday-medium hill repeats 6-8x OR Fartleks 8-10x with 1min hard run, then jog recovery
Wednesday-40-50 minute easy
Thursday-40-50 minute easy with 2 miles at “steady state” pace (half to full marathon race pace)
Friday-off
Saturday-long run of 75-100 minutes with pace between 8:06-9:23 minutes a mile.

I am very happy that the training focus is mainly on the weekends, with really only three days during the school week that I have to power out some training runs. At this point I plan on utilizing the Monday as cross training on the gym (Spartan race prep and/or elliptical), or a rest if needed. I need to stay healthy and get strong. This plan will help guide the way.

Have a great week everyone.

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Reevaluating my Training Calendar

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On August 19th, after my 16 day Disney extravaganza, I started following my official Dopey Training Calendar. Brian Darrow from Digital Running Club had outlined a sample basic calendar for members of our Facebook group (Dopey Training Crew) and he was nice enough to suggest to me which weeks to splice together, as I was starting it later than others and had more of a base of miles started. When the school year began, I had been signed up for the Super Spartan in Red Deer, Bare Bones Half in Lethbridge and the Wine & Dine Half in Disney. Three races during the school year and then Dopey to top it off in January seemed good!. But the I signed up for then Spartan Beast….and the Spartan Sprint the following day….and I got asked to be a relay member for the Grizzly Ultra in Canmore….and I signed up for the Lethbridge Claus Cause 10km….and I randomly just did a 10km for the University of Lethbridge Pre Med Club this past Saturday….

So my three races before Dopey turned into 8….

I have still been getting in my miles needed for my weekly totals. It has been tough due to the hectic nature of this school year, but I have made it work by juggling days in my calendar. Last week Sunday on the day for Bare Bones half, I was suppose to run 18 miles. So after the race, I ran home. It ended up being 5.5 miles back, but I made my weekly.

This week, though, my body started to hit a wall.

I have been taking every race I run seriously, and not used them as “training runs” but as competitions. My adrenaline has been going harder than ever before. For instance, at Bare Bones I knocked 5.5 minutes off my previous best time and rolled in at 1:41:07. I felt like a rock star after finishing and that feeling stuck with me as I ran home.

That feeling turned into immense pain in my hamstrings by morning.

The average person will train some months for their first race, and then take about a week or two off after to recuperate. If you take that race seriously at your race pace, you will undoubtedly feel like crap the next day, unlike after an easy 10 mile training jog.Feeling like “crap” after a successful race is good in my eyes, as it means I pushed myself enough. I admit, I haven’t taken days to rest after each race…..not like I should have at least. But I needed to keep building my mileage base since I will be competing a full marathon in January.

But the pain in my hamstrings Monday morning hit hard. I was going to run 5 miles that day but when I stepped outside to start the run, the first few steps hurt so bad. I readjusted the calendar. The 5 miles in Tuesday turned into 3 miles. Wednesday was 1 mile, Thursday was off, Friday was 5. My race on Saturday became just the race, not an additional 2 miles after to make that day 8. And today’s 18 miles just didn’t happen.

Am I failing myself now? No…but I need to take care of my body so I can make it to Dopey. I could have gone out and ran that 18 today….but I pushed hard yesterday at the Pre Med Hoof It 10km (got my PR with a 46:32!) and just have an overall exhaustion taking over my body from the work during the weekday. I slept a solid 12 hours last night, and I needed it. This morning I readjusted this next week and next weeks’ training days, as I will be prepping for Wine and Dine. I needed to incorporate more of a taper leading into Wine and Dine, as my friend gave me the go ahead to run in Corral A on my own and go for my best time (I hope to get into the 1:40s, and ultimately maybe under 1:40 into the world of the 30s!)

My goals with my races have evolved over the past months since starting. Back in April when I ran in Waukesha, Wisconsin, at the Trailbreaker Half all I wanted to do was break 1:54:19. I did that with a 1:52:53, and I have not looked back since. I went on this running and writing and fundraising journey to do something special in memory of my dad. I was always planning on running more races in one year than I ever had before. But I hadn’t planned on having the sheer drive to keep competing against my own personal bests and to keep on striving to improve. I am excited to see what the rest of 2013 brings with my upcoming races, and I am even more anxious to continue what I have started as I head into 2014!