For tonight's tempo run I had arranged to meet my running buddy Kate downtown after work and then we'd head out for a 6k tempo together. So after work, I checked the weather, put on my gear, said goodbye to hubby and headed out the door.
But when I turned on the car, I realized that I'd forgotten a key part of my equipment: a warm jacket for after the run. I ran inside quickly, grabbed my ski jacket, then headed back out.
It brought home an important point about running, which follows a bit from yesterday's post about taking rest days to allow your body to recover from long runs or arduous workouts.
It's what you do immediately following a winter run that is just as important as the run itself. In addition to making sure you get in a good post-run stretch, after any winter run you'll make sure you plan for things like:
- dry, warm clothes to change into after your run (even if you're just driving right back home), since the body cools down quickly after running outside in the cold for some time (think of packing at least a jacket, and/or sweater, hat and mitts/gloves);
- proper hydration immediately after the run, and then sipping on water for the next few hours until your urine runs clear again;
- a good post-run recovery snack (I like to have a chocolate-banana or strawberry-banana shake right after the run, or even just chocolate milk and chips for the salt);
- a good post-run recovery meal within an hour/hour and a half of your run (I like things like pizza, burgers or chicken burgers, but the Hypo Half brunch of eggs, sausages and hashbrowns is also great)
- once you get back home or to your hotel room, run an Epsom salt bath (warm, but not too hot) - I'm sorry but I just will not do an ice bath in the middle of winter!
Thinking about these things is important as you plan for race day, because you'll need to consider them in the things you pack and prepare in your bags the night before race day. As you look ahead to race day, start thinking not only about what you'll pack for the race itself, but also start making a list of things to pack in your post-race bag.
Trust me - once you cross that finish line, you may be tired, warm and exhausted, but it won't take long for your body to cool down and start stiffening up, at which point you'll be glad you have your post-race bag with you!
What things do you include in your post-run/race bag? Share your tips here!
- HRG
Showing posts with label chocolate milk. Show all posts
Showing posts with label chocolate milk. Show all posts
Tuesday, January 29, 2013
Saturday, May 14, 2011
Week 17-18: Look how far I've come!
Eep! It's T-23 hours and 35 minutes till the starting gun goes off, and I've definitely got little butterflies and ladybugs flitting around in my tummy!
Today's going to be a rest day, so I'm taking the time to reflect on all the training I've done, as well as my personal milestones in my running history, all the way back to my first 5k at the Toronto Waterf ront Marathon in 2004. It's a great way to remind myself of just how much I've accomplished.
As for my training for this marathon, the last two weeks in Ontario have been a little busy, what with visiting family and friends throughout southeast Ontario, and working out of our National office in Toronto. Surprisingly, I did manage to get most of my runs in last week, including what felt like an amazing 16k race pace run in Orléans, Ottawa.
Unlike last fall, when the runs leading up to the Legs for Literacy Marathon in Moncton were painful, sluggish and had me wondering how the heck I could manage to run 42k when I couldn't keep up the pace for these smaller distances, last week's 16k felt amazing. Effortless.
As I wound my way through Orléans, the cars whizzing by me at a much busier rate than in Halifax, and trusting my Garmin and my sense of direction to get me back to my brother's house, I finally felt like all of my training was coming together. It took me a good 15-20 minutes to warm up, so my calves in particular were a little crampy at first, but I knew that if I just kept going, eventually they'd work themselves out. And once they did, it felt magical.
Looking down at my watch after the first few kilometres, I was surprised to see that I was running below my goal pace of around 5:40. I told myself I could hold off a bit, but even when I relaxed and "slowed down," my pace gradually increased to about 5:20ish, then even down to 5:11.
I couldn't believe it. There was no lactic acid buildup, my breathing was relaxed, and my legs felt FANTASTIC! After coming back home, pink-faced and sweaty, I spent most of the rest of the day on a cloud, proud of myself and all the work I had put into this training program, and confident that I could now accomplish what I have set out to do: run the GoodLife Toronto Marathon (and hopefully accomplish a PB over last race).
The following day, I did a slow 6k, and my legs felt much more sluggish, but I took most of the rest of the week off to relax (in any case, my work and social schedule were so busy last week, I had little or no time for running).
I've come so far since those first steps on my journey of 952.2 kilometres. To be honest, I haven't run all 952.2 kilometres in this training program. In fact I've built in a lot more cross-training into the program, with Zumba, Body Pump and yoga. But I feel ready.
Thinking back on my first Blue Nose 10k race in 2008, when that run from the Halifax town clock, over the MacDonald Bridge and back felt like a huge accomplishment (and it is - no doubt about it), I've come so far. I've made new friends, trained really hard, and run farther than I've ever done before. I also owe so much to the support and encouragement of my husband (who says he'll be virtually holding out the chocolate milk and chips for me at the finish, even though he'll be watching from Halifax), friends and family who believe in me and will be cheering me on.
In fact, on that night more than 10 years ago when I headed out for a short run through downtown Toronto, and kept running simply because I wanted to get home and out of the Riverdale Valley before it got dark (because at night in Toronto, the critters and the Don Valley tent dwellers come out) I could never have imagined I'd one day be prepping for my second marathon.
But no matter the highs and lows, the aches and pains, the nights that I don't want to pull on my gear and head out for that run...I've gotta say, I've been bitten by the running bug.
And no matter what happens tomorrow, whether I accomplish a PB or not, the important thing is the journey. And by golly, it's been a tough one, but I'm here, baby. Bring on the Toronto Marathon!
~ HRG
Today's going to be a rest day, so I'm taking the time to reflect on all the training I've done, as well as my personal milestones in my running history, all the way back to my first 5k at the Toronto Waterf ront Marathon in 2004. It's a great way to remind myself of just how much I've accomplished.
| Look how far I've come! | Time |
| 2004 Toronto Waterfront 5k | 39:20 |
| 2008 Blue Nose 10k | 54:14 |
| 2009 Halifax Hypothermic Half | 1:59:49 |
| 2009 Blue Nose Half | 1:56:48 |
| 2009 Valley Harvest Half | 1:54:46 |
| 2010 Blue Nose Half | 1:57:44 |
| 2010 Legs For Literacy Full | 4:39:51 |
Unlike last fall, when the runs leading up to the Legs for Literacy Marathon in Moncton were painful, sluggish and had me wondering how the heck I could manage to run 42k when I couldn't keep up the pace for these smaller distances, last week's 16k felt amazing. Effortless.
As I wound my way through Orléans, the cars whizzing by me at a much busier rate than in Halifax, and trusting my Garmin and my sense of direction to get me back to my brother's house, I finally felt like all of my training was coming together. It took me a good 15-20 minutes to warm up, so my calves in particular were a little crampy at first, but I knew that if I just kept going, eventually they'd work themselves out. And once they did, it felt magical.
Looking down at my watch after the first few kilometres, I was surprised to see that I was running below my goal pace of around 5:40. I told myself I could hold off a bit, but even when I relaxed and "slowed down," my pace gradually increased to about 5:20ish, then even down to 5:11.
I couldn't believe it. There was no lactic acid buildup, my breathing was relaxed, and my legs felt FANTASTIC! After coming back home, pink-faced and sweaty, I spent most of the rest of the day on a cloud, proud of myself and all the work I had put into this training program, and confident that I could now accomplish what I have set out to do: run the GoodLife Toronto Marathon (and hopefully accomplish a PB over last race).
The following day, I did a slow 6k, and my legs felt much more sluggish, but I took most of the rest of the week off to relax (in any case, my work and social schedule were so busy last week, I had little or no time for running).
 |
| My race bib and the Toronto Marathon t-shirt! |
Thinking back on my first Blue Nose 10k race in 2008, when that run from the Halifax town clock, over the MacDonald Bridge and back felt like a huge accomplishment (and it is - no doubt about it), I've come so far. I've made new friends, trained really hard, and run farther than I've ever done before. I also owe so much to the support and encouragement of my husband (who says he'll be virtually holding out the chocolate milk and chips for me at the finish, even though he'll be watching from Halifax), friends and family who believe in me and will be cheering me on.
In fact, on that night more than 10 years ago when I headed out for a short run through downtown Toronto, and kept running simply because I wanted to get home and out of the Riverdale Valley before it got dark (because at night in Toronto, the critters and the Don Valley tent dwellers come out) I could never have imagined I'd one day be prepping for my second marathon.
But no matter the highs and lows, the aches and pains, the nights that I don't want to pull on my gear and head out for that run...I've gotta say, I've been bitten by the running bug.
And no matter what happens tomorrow, whether I accomplish a PB or not, the important thing is the journey. And by golly, it's been a tough one, but I'm here, baby. Bring on the Toronto Marathon!
~ HRG
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