Sunday, January 6, 2013

Week 1 Run 4 Sunday Long Run 12.8 Km

I did everything I could to talk myself out of this run today, but I got 'er done!

The warmest part of the day (-11C) was around 4 so I started the run just after 3.  The roads were very icy, almost too icy to walk, and after 5 km my knees were complaining almost enough to give up, but I couldn't stand the thought of giving up on my plan in the first week.

I do have to remember, though, that running along the shoreline of Lake Superior is colder than running on the bush roads away from the lake.  The wind was brutal today, but the gorgeous colours and ice formations made up for all of it.


At the bridge onto the Island - looking out to the Sleeping Giant.


I love this Christmas moose flag!


Clinging to as much daylight as possible on this last day of holidays.


Ice gems on the north shore of the island.


Ice along the shore with the Sleepy G in the distance.




I just love the pattern of rocks and snow on the shoreline.


Memories of Terrace Bay!  I love the icicles.



More pancake ice.  Hear it in this video: 



The roads were

Saturday "long ski" at Kamview

With no snow in Thunder Bay, we struck out for an adventure at Kakabeka Falls.  Along the way, a call to the new snow phone told us that the lower part of Kakabeka was not skiable, so only 4.5 km was available.  It wasn't going to be a lot of fun skiing 2.5 hours around a 4.5 km loop, so we sucked it up and went to Kamview where the word was that there was a bit of trail mending going on.

I stayed away from Aspen where there was so much grass and stuff from the trees on Thursday.  Other than that it was a pretty good ski.  The upper part of Jack Rabbit was skiable, and a bit of Lookout was available, but the downhills were so icy and ridged they were almost dangerous.  It was a bit sketchy so I only did it once.

I really enjoyed a slow ski.  Beaver was in excellent shape so I did it a few times.  Jackrabbit was all but abandoned so that was good too.  Northern Lights was pretty much done after all the people on it on Saturday, and it was a bit crowded, so even though I love it I only did it three times.

I have no idea how to train for a ski race.  Hopefully I am on the right track! (ouch)








Friday, January 4, 2013

Rock skiing @NorthShoreGolf

We are so lucky to have some ski trails within 10 minutes of work.  Tonight we tried them out on our old no-wax rock skis, because there are only classic trails.

We managed three laps before dark - and we could barely see the track-set at 6 p.m., but the days are only going to get longer, and our daughter gave us such amazing headlamps for Christmas that the dark is irrelevant anyway.

We weren't fast, but we had fun!  Pizza is such an awesome post-ski recovery food too, we discovered!


Week 1 Run 3 5 km




Thursday, January 3, 2013

Day Skiing at Kamview

Lots of sore muscles today, but what is a trip to TBay without going for a ski?

This was an easy day, just an opportunity to get outside and move.


I probably should have had my rock skis though.  While the night loop is great, Aspen trail is a bit sketchy still.  Lots of grass.  There is some ice on the uphills of Jackrabbit as well.

Otherwise, just a beautiful day.

And yes, I forgot to turn my watch back on after stopping for a chat.



Night Skiing at Kamview


Night skiing at Kamview!  Our first night ski of the season.  There is plenty of snow on the night loop.



Thank you to the sponsors who help keep the lights on at night!


Was I the one asking for more snow?

I did two easy laps of the night loop.





Week 1 Run 2 8 km




This week I am simply trying to remind my body that it is a runner.   It's about putting in the mileage, getting back into the habit, getting the equipment and routine down.

It is challenging!  The roads are icy and we are in a bit of a cold snap - though -14C isn't all that cold for Thunder Bay.

Today my body didn't really want to run, but I looked at it as time to listen to some podcasts.  I am working on an essay on student health and change initiatives around this topic, so there were some ASCD podcasts that were relevant.









The little snowflakes were quite beautiful on my mittens.  We need snow really badly, so I have no complaints.  Photographing them with an iphone on a shaky arm was a bit challenging.  This is actually the only one I managed to get focused.



Once I got to the end of the road, I was making the only footprints in the new snow (except, of course, for a few fox and wolf tracks).


It was cold enough to freeze my gatorade!





The snowflakes kept sticking to my eyelids!


I love being outside.  I could never be a gym rat!























Tuesday, January 1, 2013

Training Program


I can never find this when I want it, so now I will always know where it is.
Thanks again, Hal Higdon!

Resolution Run!

I was disappointed with myself yesterday when I went online to check out when today's resolution run would be held in TBay, only to discover that it was happening in 5 minutes!  In Thunder Bay, resolution runs are on Dec. 31!

So, today I did my own run.  I have some lofty goals for 2013, including finally running a few marathons, so this was day 1 of my 18-week training plan.


It was quite cold out today.  I waited until the mercury hit a high of -12C, but it felt much colder than that, even though there was very little wind.  I was very happy to have my wool buff, a present to myself for Christmas, since I bought them for all the other members of my family and I couldn't stand to be the only one without one!

I was also trying out my new watch, a present from my husband for Christmas.  I didn't know that it didn't have a heart rate monitor until I was out with it, but I am impressed with how very quickly it picks up satellites, a huge improvement over my last garmin!


It was very icy running today.  I needed to do 5K, which is normally a run to the road and back, but in reality that is only 4.5K, so today I looped a bit, looking for that last half.  I overshot it a bit, but then I think it is better to do a bit of extra training than not enough.

It was a slow go.  Certainly after being out very late ringing in the new year last night (this morning), it would have been easy to skip that run.  So the win, I guess, is the fact I have it under my belt.

I am looking forward to being back in shape and being happy with my running again.  It has been awhile.




Saturday, July 7, 2012

Canyon Country Challenge - Race Report

The race:
Canyon Country Challenge - 5K, 10K, 15K
Dorion, Ontario



I completed the CCC 15K in June 2011 and I was excited to be back again at one of my favourite races.  Why my favourite?

It’s the community spirit.  Dorion is a tiny community with a big heart.  It’s a community of go-getters.  The race is a fundraiser for student scholarships (more about that here) and it draws walkers and non-runners as well as competitive athletes from Thunder Bay and the region.

Every runner gets a prize.  The lunch after the race is spectacular and home made.  While there are certificates for the winners, the focus is on celebration for all.

Last year, the race was grueling in the hot June sun.  This year we were blessed with fog and drizzly weather – perfect for a 15K.  The home base for the race is Dorion Public School – which doubles as the Dorion Community Centre.  The school is immaculate and the washrooms are so clean (in comparison to some races I have been to!).

This year, I recognized several of my students volunteering at the race.  The race provides an opportunity for secondary school students to accumulate some of those 40 hours of volunteer work they need to graduate.

This year, my former cyclist son came along with the intention of running the 10K, but the need to get home and break in his new work boots before flying into the bush limited him to the 5K race.  I do appreciate his dedication to always supporting as many local events as he can, even if he can’t stay for the full event.

The mass start was low key, and I reminded myself to stick to my race plan and not get caught up in running to fast with those running a shorter distance from the beginning.  Pre-running the course taught me that this race is uphill both ways on the 15K course!

The cliffs and the fields are quite stunning, and even the up and down into the bridge over the stream wans’t nearly as painful in the cooler weather this year.

I was past the 10K turnaround before meeting the first 15k runner – always a good thing for those of us who are no longer fast!

The last 2K were a killer for me but they were flat, so the Dixie Chicks (“I’m not Ready to Make Nice”) on repeat kept me mad and moving fast.  I was happy with my time (1:33:04) for the 15K considering the terrain and my lack of training and it is a good benchmark to improve on.

The lunch at this event is spectacular and home made in the community.  Last year, I was closer to the front of the lunch line and managed to scoop some local garden asparagus and rhubarb crisp.  The buns (an forgive me for forgetting the baker’s name) are famous and amazing!  This year it was vegetarian lasagna with lentils and everyone was raving about it.

I was lucky to be called near the start of the draw and I had my pick of many prizes donated by the community and the sponsors.  I picked up a Pampered Chef cookie press for the school.  (The fact that it had dried cookie dough on it shows the community support – lots of people contribute prizes).

My son didn’t stay for the meal, but he was pretty impressed with the 12-year-old Eric Osala who won the 5K race.  They had almost a 2 minute gap on the field.  We will have to look out for Eric in the future.

This is a fabulous homey event that brings out everyone in the community.  Watch for it again next year.


Sunday, June 3, 2012

Canyon Country 15K Preview

Today's long run was a practice for next week's Canyon Country Challenge 15 K.


The run will begin at the beautiful Dorion Public School and Community Centre.


I have pictures of this beautiful field from last year's race.  Last year it was full of flowers and this year it is full of solar panels!


I didn't even notice last year that the turnaround for the 15 K is at the road to the suspension bridge.


This bridge is at the bottom of the steepest section of the course.  A week after the torrential rain the creek is still very turbid.


This is why we call it canyon country!  Some of Ontario's highest cliffs are found here.


The stats for today.  I see they are quite a bit better than my 16K a month ago.

Sunday, May 6, 2012

16K Today

It was a perfect day for a long run.  I decided to just do it around the house - a great way to have lots of fluids and food ready on my pass bys.


My back was an issue for the entire run, so I took a few more breaks to stretch than I normally would.


I listened to my new favourite podcast - Marathon Training Academy - for much of the run, and I learned about the importance of grabbing carbs and protein right after your workout, to capitalize on building up your body's ability to store glycogen for future races.


First, though, a look at last night's amazing supermoon.  Unfortunately we have a lot of cloud tonight so I won't get another look.





The leaves are just starting to come out.  I hope that doesn't mean the black flies are going to follow!


The creek is still pretty high, even though we have had no rain for quite awhile.


And the stats for the day:



Wednesday, May 2, 2012

Tempo Intervals - Week 1

I did it.

I trained tonight.


It was a late night at work, but I put it together.


My plan was a 1 km warmup then a 6 km tempo run @ 6 min/km pace, then a 1 km cool down.


All went according to plan except I forgot that I have a back injury, and treating that right required a break after each tempo kilo.


So, all in all not bad for a midweek run.


I did the  8 km out and back down to the end of the Bass Lake Rd.  Not very exciting, but a few things to share.




This is just a shot of the cutest beagle in the world being his tired self first thing this morning.



Aren't my new trail running shoes just amazing?



Can you find the grouse?  Three of these out on the run tonight.


An supersized ant hill.




After that run, I wish someone would but pie and coffee in my mailbox.

The Stats: