Wednesday, October 31, 2012

Still snowy

I headed out for a run at lunch today..and the weirdest thing happened.  I forgot to take a walk break until 3k...and then I didn't want to so went 4.5k continuous!  And smiled the entire way.

Thank you People of Southwood for shoveling the ice away.  Running on an ice-free sidewalk that only had a skiff of snow on it was AMAZING!

I also finished last week's Mojo Jar challenge and threw in the three fartleks.   And then I threw in a couple of hills.  The mojo challenge is really working for me.  It is changing the way I think about running and makes me love almost every moment again!   








Speaking of brilliant runs, have you been over to my friend Nikki's blog yet?  She is hosting a Mezamashii giveaway!  Yay for free shoes.  I'd love it if you would check it out...but don't enter, ok.  I really want to win it ;)

Happy Halloween!

How on earth did it get to be Wednesday?!?!

Happy Halloween to you all!   I had grand intentions of posting all about the amazing Halloween costumes we came up with for the girls, but seriously - it's -5C here tonight and they are going as Canadian Fairies (winter jacket, tutu and wings)

We've been preparing for Halloween all week at our house.   The sudden freeze (and our pumpkins being left on the verandah) meant our big pumpkins became useless for carving.  We  tried to thaw them, but they were mush.  I will likely wrap them in twinkle lights for tonight.

To get the girls in on pumpkin decorating, though, we picked up some mini pumpkins and had a painting party!




They had a blast and, once they were dry, I drew jack-o-lantern faces on them.


I do have a fun little craft to share with you all, though.  Our day home asked that we not send them in costume today.  Instead, they were to wear Halloween coloured shirts.  So, last night, while I was on my fundraising conference call - I whipped up these sparkly creations. You could make them for any occasion



Supplies needed:
(everything was purchased at Michaels)
  • Spray glitter fabric paint (you could also do this with a solid colour spray) approx $10
  • Paper cutouts of design wanted (approx $3 for a package with 30+ cutouts - or you could make your own on card stock)
  • Plain t-shirt (these ones were 2/$7)
Instructions:
  1. Lay out shirt on a protected surface.  I used a cardboard box.
  2. Place the cutout in the desired position
  3. Quickly spray all over and around the stencil (these cutouts were paper, but the package had multiples of each design so I swapped out for a new one when the first one got too wet
  4. Remove cutout
  5. Allow shirt to dry (these were dry in less than an hour)
 And the girlies LOVED them.   This morning, we added some fake hair to their pigtails and threw on a "pirate" (skull) necklace and they were ready to go rock Halloween at the day home - and they still feel like they got to play dress up!



Play it safe out there this Halloween, kids!   And, if you come to my house - don't expect any Candy.  Y'all know I give candy-less treats!


Monday, October 29, 2012

One Iced Up Goof - Week 17

Training Update:


This week was a scale-back week for me...and good thing too.  It was so icy out there that I am not sure the longer distances would have been very fun.

I took Monday off as a recovery day after last weekend's back to back runs.  Tuesday, I forgot to bring all of my cold weather gear (grr - brought most of it, but left my jacket by the door) so I skipped it and made up the run on Wednesday with an icy, slippy-slidey run around Southwood.   Thursday, I took a chance and hit the hills (ICY!).  Saturday, I ran the MEC Fall Bow River Run 10k

I was going to sneak in an extra run on Sunday, but we were busy unloading our storage unit and I was physically exhausted after hauling all of the bins back inside.

So - it wasn't that impressive of a week, on paper, but given the super slick conditions and amount of snow out there - I think I did smashingly! One thing's for sure, though - I totally asked hubby for that Garmin Footpod for my birthday.  I have a feeling I'll be doing a lot of indoor running this winter.


Fundraising Update:

This week was recommitment - I am officially signed in for the whole she-bang.   I got my paperwork in as early as possible to ensure my registration forms get in in time to have my bibs personalized.
 
Ok - now the math is starting to get a bit tricky.  Anna reached her fundraising minimum last week - on her own and without touching the group fundraising so now the group fundraising is being split 5 ways instead of 6.   So - I may be way off on my actual status until I hear from the main TNT office.  But I am getting really close.

As of today, I have raised $3836.  Only $414 to go...that's 90% of the way, baby!  Thank you so much to everyone for your support so far!

Fundraising in Action:

These are open across Canada so anyone can participate!
  • Magazine Fundraiser - Ongoing.
    http://www.magfundraising.ca/runformiracles
    Total raised for the team to date: $451
    This fundraiser will keep going until the end of January, so you will have plenty of time to treat your loved ones to gift subscriptions over the holidays.  
  • WestJet Donation Incentive
    We have two round-trip vouchers for anywhere WestJet flies up for grabs.  IF you could like to get in on this, simply make us a $25 donation for each ticket you would like on the draw! We do need to process these manually so contact me directly to purchase your tickets (cash, cheque or credit card accepted)!  The draw will be held at our Nov 17 fundraiser event (you do not need to be present to win, but we'd love to have you there too - more info will be announced soon)
    TICKETS MUST BE PURCHASED BY NOVEMBER 12!  IF YOU WANT A TICKET - ACT FAST!!!!
  • *NEW!* The Best Birthday Bash Ever
    We have 3 team mates with birthdays very close to each other in Oct/Nov.(yes - I DO happen to be one of them) so have decided to have a big birthday party fundraiser to celebrate another year and raise some money while we're at it!  We will have a 50/50 draw and silent auction, as well as the official drawing for our WestJet Incentive (above).  Contact me to arrange for tickets and come out for a fun night supporting a great cause!!!  
    When: Nov 17/12  7-11pm
    Tudor Rose Pub in Panorama
    Tickets are $20 each and include one free drink
  • *NEW!* Strathmore Christmas Market
    Our team has a table at the Strathmore Christmas Market to raise even more money for LLSC!  We will be selling Cookie Mix in a Jar, Toddler tutus and some other goodies!  Drop by to visit us and get a headstart on your holiday ShoppingStrathmore is just a quick 30 min drive east of Calgary!
    When: November 24, 2012

Upcoming Events:
  • Make sure you head over to http://www.rungoofy.com and "Like" us to stay informed about any fundraiser events we are putting on!
My Personal Fundraisers:
  • *NEW!* Christmas Shopping for a Cause- Regal
    I always recall the Regal catalogue with a certain fondness from my childhood - the quirky gifts and ingenious timesavers are still a marvel today!  When I learned they had a fundraiser program - I immediately signed up!  Now, a portion of the sales in my store goes directly to the Leukemia & Lymphoma Society to help me meet my fundraising goal.  Check it out and see if you can finish off your quest for stocking stuffers this season.  The store will remain open until Dec 31/12.  Only ships within Canada.  30% of each order goes toward my fundraising!
    http://titllsc.shopregal.ca/
  • Bookmarks of Hope - ongoing
    I am selling handmade beaded bookmarks (made by me).  These elastic bookmarks will ensure you never lose your page again and work on both traditional paper books and with eReader cases.   $5 each.  There are pictures of the available styles on the Facebook page. I do sell them at my work and, starting next week, these will be available at Naughty Nelly on Northmount Drive and 40th Ave NW.  I will post other locations as I secure them.  I will also be creating several new designs shortly as I have just picked up more supplies.
  • Workout Challenge
    For every workout I complete, I pledged to put $2 in a jar.  If I skip a run on my training plan and don't make it up the same week - it's gonna cost me $5.
    Raised in October: $52
  • Virtual Half Goofy Challenge
    While I'm running my butt off in Florida, you too could be completing half of the distance in this fun fundraiser.  10k on the Saturday, half marathon on the Sunday...and you get a REAL MEDAL for your efforts!!!  Only $10 to join!  22 People registered so far!!!
As always, you are welcome to donate to me directly via my online donation site!  Just click the button below!

Mojo Jar Monday - Simply Snackalicious

Last week's challenge had us doing Fartleks...and it was too icy here to even attempt outdoor speedwork so I am going to defer it to this week since things are supposed to get pretty melty here in the next couple of days.

And, this week's Mojo Jar Monday is an easy one...so it's not like I'll be trying to do 2 difficult challenges.


Yum yum yum!  Find a recipe for a new healthy but yummy recovery snack and make it for after your next run.  Post the recipe for the rest of us to try.

Ok - for me, this one won't be so easy, since I am definitely not a chef.  I'm not even sure I rate as a mediocre cook.   So I will do my best to find something simple and yum to share with you all.

If you do the challenge and post it to your own blog - make sure you comment to this post with the link.   If you don't have a blog - email the recipe to me and I will post them for you :)

Saturday, October 27, 2012

Race Report: MEC Fall Bow River Run 10k

This race came so close to not even happening for me.  Doodle had growing pains last night so I spent most of the night with her whimpering in my ear to rub her feet.  Not especially conducive to sleep.  And when my alarm went off, the air was so cold and the bed was so cozy and Doodle had finally drifted back to sleep.   And I only paid $15 for the entry fee.  Makes it pretty easy to shrug off.

But I got up.  I wandered downstairs, where I saw the snow had visited again in the night.  -8C.   Icy chill.  The notion flitted through my head again...then I saw my bib.  #1953.  The year my dad was born.  And his birthday is next week.   So, I swatted that notion aside and I made breakfast.

I hadn't picked out a race day outfit and didn't really know what to wear, so I pulled on 2 long sleeves and my resolution run jacket, grabbed my bag and headed out the door.

and still didn't want to go.

Then I sat in the parking lot at Edworthy.  Daydreaming about how close I was to Market Mall and how I could just drive up the hill and have some Starbucks.  Forget all about this cold race craziness...

and then I got a tweet from Leigh:

Dammit - I had a friend there.  I couldn't jam now could I....

So, I shed one of the long sleeves, grabbed my hydration belt and headed to the start line


Brrrrr.  As you can see below - I was NOT impressed.


But then I saw Leigh and her hubby - a familiar face makes a big difference.

Sheesh - I need a women's jacket - this one makes
me look like I'm wearing a castoff of my hubbys.

We hopped around a bit to stay warm - but it was practically race time so we were soon on our way.

The paths were ridiculously icy.  I expected to be running around an 8 min/km pace, but a quick glimpse at my watch told me I was maintaining about 6:10...colour me surprised.  So, I kept going.   And warmed up and felt pretty good.  On the ice near the Crowchild bridge at around 3k, my left knee started to groan a bit...but I kept going.

At around the 14th Street bridge, my mojo was seriously slipping, though.   The negative talk started.  I contemplated just calling a cab.   But I kept going.

At around 6k - I looked up and saw a couple in front of me who was going a nice pace.  Something  I could maintain.  I decided to stick with them.  Walk when they walk, run when they walk and finish this sucker.


By 8k, I realized they were running continuous and I had a decision to make...I decided to stick with them and get it done.

This lovely couple unwittingly dragged my ass to the finish line.   At one point, the guy turned to tell me I could blow past them if I wanted, so I reluctantly admitted I was stalking them.  We all laughed. 

Soon, we were approaching Edworthy again and the finish line was in sight.

Race done. 

And, as always, I never regret having gone when it is all said and done.

Starbucks tastes better when you earn it anyway.


Note the discrepancy...I though the watch had stopped when I hit the button...it hadn't.   I didn't realize it till I was back at the car...

So I finished in around 1:05.

and right after - my number was called for a prize as well. See - lucky bib number 1953.  Thanks Dad.   I picked the prize I thought would make an awesome addition to the draw prizes for the Virtual Half Goofy Challenge


The Garmin Geekery:


Actually pretty consistent,  all things considered...


Thursday, October 25, 2012

Hills of Ice

I decided that hills were on the menu for today.  It has been a few weeks since I last did them and I was actually starting to miss them.  Strange - I know!

So - five hill repeats plus one mini hill at the end.  I found the sidewalks on the north side were cleared better than on the south, but they were still not free of ice.  There was no flying happening on the downhills this time around.   and I may have run with my hand in the shrubbery most of the time so I'd have something to grab if I went down.



Ahh stretches...good news - my calf muscles are releasing much faster now than they ever have before...


Yes - I take the stairs after my runs.  And then my coworkers usually wrangle me into a couple one minute planks.  Because they are evil.

Wednesday, October 24, 2012

Workout Wednesday: First Snow

Yesterday, the Calgary area woke up to a huge dump of snow (well, for October, anyway).   I was scheduled to run, but accidentally left half of my gear by the door at home.  So, today I took on the challenge of running in the first snow of the season.


Running shoes on...ready, set...GO!



This is my third winter running in the snow, but it still takes me a run or two to find my winter mojo.   I tend to run hot, so the cold weather doesn't really bother me (case in point - I only wore tights, a short sleeve and my resolution run jacket with a thin headband and gloves)  It is the ice that gets me every time...and THIS is how the sidewalks looked today


Note the shovel marks - this is a CLEARED sidewalk!  Not exactly a picture of safety.

So, to help you out as you embark on your winter runventures, I thought I would share my short list of tips with you:
  • SLOW DOWN!  You will not be running as fast as you normally would -  even on the routes you know well.  You need to get to know them all over again when they become icy, winter wonderlands.  Dial back your pace A LOT on the first few runs and rediscover your happy pace in these new conditions
  • Be aware.  Watch the ground.  You may be able to see tricky spots before your shoes feel them and go out from under you.  You still need to be aware of what is going on in front of you, but in these early runs - knowing the surface is super important.
  • Gear up. It is going to take you a few run to figure out what layers you need to wear.  Dress a little warmer than usual and be prepared to tie clothes around your waist when you inevitably realize you dressed too warm.  Don't forget to protect your extremities.
  • If you can run in them, wear traction spikes.  I have them but they tend to bruise my feet so I don't wear them.  I did, however, find that trail shoes gave me more traction and waterproofing over the winter last year. 
  • Shorten your stride.   A wider stride will hurt more if you fall and your legs spread waaaay out.  The shorter stride will also help you quicken your turnover so you can get over the icy patches quicker.
That's just a bit of what helped me today as I ran my quick 4k around Southwood.  I say quick, but it was really super duper slow.


At home - clear your sidewalk super well to help a runner out! In Langdon, on the side of town that HAS sidewalks, barely anyone clears them and as a result running in the winter is not safe or recommended.  If everyone just hauled their shovels out - it would make for a much more pedestrian friendly town!  In the city, there are bylaws to ensure sidewalks are cleared, but they aren't always done well.   I'm amazed the city-owned sidewalks weren't cleared better than this, but it is what it is.



Do you plan to be a winter warrior this year?  What snow running tips do you have?  Share your thoughts in the comments :)

Consider me recommitted!

This week I got my recommitment paperwork for Team in Training.  As close as I am to my fundraising minimum of $4250 - I had no problem filling them in and sending them off!  As of today, I am recommitted to Goofy.  This is really happening.

When should I start freaking out?

Monday, October 22, 2012

Goofcicles - Week 16

Training Update:

I'M BACK!
After my week-long hiatus, I am back and better than ever! In fact - the rest did me really good in that it helped a few naggy issues go away. I kicked things off on Tuesday, with a jaunt around my work neighbourhood, where I completed the Mojo Challenge for the week.   Thursday and Friday I chose to walk to save myself for the almost 40k on the schedule for my third weekend of back to backs.
Then came the weekend.  On Saturday, I met up with JS for a fantastic 12k run out of Eau Claire.  Sunday, I ran with my fellow Goofers and after a false start in the north due to ice, we finished strong out of Edworthy and added another 27k to the total!

Fundraising Update:

As of today, I sit only $752 away from my fundraising minimum!  WOW!  Thank you all so much for your support!   I am 82% of the way there!

Recommitment is coming really soon! In fact - I sit here staring at the forms as we speak.

I started a new fundraiser this morning so check out my personal fundraisers below to see how you can Christmas Shop for a Cause!!!

Fundraising in Action:

These are open across Canada so anyone can participate!
  • Magazine Fundraiser - Ongoing.
    http://www.magfundraising.ca/runformiracles
    Total raised for the team to date: $422
    This fundraiser will keep going until the end of January, so you will have plenty of time to treat your loved ones to gift subscriptions over the holidays.  
  • WestJet Donation Incentive
    We have two round-trip vouchers for anywhere WestJet flies up for grabs.  IF you could like to get in on this, simply make us a $25 donation for each ticket you would like on the draw! We do need to process these manually so contact me directly to purchase your tickets (cash, cheque or credit card accepted)!  The draw will be held at our Nov 17 fundraiser event (you do not need to be present to win, but we'd love to have you there too - more info will be announced soon)
    TICKETS MUST BE PURCHASED BY NOVEMBER 12!  IF YOU WANT A TICKET - ACT FAST!!!!
Upcoming Events:
  • Make sure you head over to http://www.rungoofy.com and "Like" us to stay informed about any fundraiser events we are putting on!
  • Birthday Party Fundraiser at Tudor Rose - Nov 17
  • Toddler Tutu Sale
My Personal Fundraisers:
  • *NEW!* Christmas Shopping for a Cause- Regal
    I always recall the Regal catalogue with a certain fondness from my childhood - the quirky gifts and ingenious timesavers are still a marvel today!  When I learned they had a fundraiser program - I immediately signed up!  Now, a portion of the sales in my store goes directly to the Leukemia & Lymphoma Society to help me meet my fundraising goal.  Check it out and see if you can finish off your quest for stocking stuffers this season.  The store will remain open until Dec 31/12.  Only ships within Canada.  30% of each order goes toward my fundraising!
    http://titllsc.shopregal.ca/
  • Bookmarks of Hope - ongoing
    I am selling handmade beaded bookmarks (made by me).  These elastic bookmarks will ensure you never lose your page again and work on both traditional paper books and with eReader cases.   $5 each.  There are pictures of the available styles on the Facebook page. I do sell them at my work and, starting next week, these will be available at Naughty Nelly on Northmount Drive and 40th Ave NW.  I will post other locations as I secure them.  I will also be creating several new designs shortly as I have just picked up more supplies.
  • Looking for Corporate Donors 
    If you own a company and would like to make a donation of $1500 or more, Team in Training will print your logo on the back of our race shirts for this season!  I will also happily post your logo on my Team in Training page for the whole world to see.  Don't have a logo but still want to take part?  I am a graphic designer and am happy to see if I can come up with something for you as an added perk to the program! Email me for details if you're interested!
  • Workout Challenge
    For every workout I complete, I pledged to put $2 in a jar.  If I skip a run on my training plan and don't make it up the same week - it's gonna cost me $5.
    Raised in October: $40
  • Virtual Half Goofy Challenge
    While I'm running my butt off in Florida, you too could be completing half of the distance in this fun fundraiser.  10k on the Saturday, half marathon on the Sunday...and you get a REAL MEDAL for your efforts!!!  Only $10 to join!  20 People registered so far!!!
As always, you are welcome to donate to me directly via my online donation site!  Just click the button below!

Mojo Jar Monday - Fart Propelled Speedwork

It's Mojo Monday once again and this time it was Nikki's turn to draw...


Fartleks are fun!  Pick 3 objects throughout your run and blast your way toward them.

Well - I guess we'll be doing some fart powered speedwork this week...have fun out there, guys!



Sunday, October 21, 2012

Goofs on Ice - Long Run #2

Today, I met up with Team Goofy to get in that 27k.  When I got to Anna's at 8:30, we found out that Andrea was going to be a little late so Anna, April and I decided to do a quick 4k around the neighbourhood while we waited.

And that was when we realized exactly how icy the rain and snow overnight had made the route we planned to take.  It was downright treacherous as the ice crunched beneath our feet.







We knew we needed a new game plan if this 27k was going to be completed outside today.    Then we plan was to finish the 4k - pick up Andrea and head to Edworthy Park

First part of the run:





So away we drove...23k left to complete and we were going to do it on the pathways where the city is usually up and shoveling.

It was around  9:40am, by the time we got going again.  We'd all cooled down on the drive down so the first few kms were back to being a warm up.  That, and April got my mouth watering with all of her talk of food.  All I could think about was goat cheese stuffed dates the entire run.


By the time we got to the Peace Bridge (almost 7k), we knew it was time for a pitstop so we crossed over and headed to the Y at Eau Claire to hit the washrooms and get some fuel into us.

Of course, we had to get a few group shots on the bridge while we were there...



After we left Eau Claire, we carried on eastward and started to settle into our pace groups - with Andrea and I pulling ahead a bit.  

We ran out to Inglewood.  Remember that run this summer where JS and I ran out of water and ended up stopping at a house to refill from their outdoor tap?  Well - those houses got even just after the turnaround point...when they decided to blow out their sprinklers all over us!!!  I'm not even kidding a little.  Had Anna not shouted out to beware of the sprinklers - we would have been soaked!

Funny sight of the run?  Had to be the kayaker.  C'mon Dude...it's -5C out and you think the RIVER is the place to spend your sunday?

It was chilly out, but I had once again made good clothing choices this weekend and was quite comfortable in my NWM shirt and lulu pants with my BMO gloves.   The miles flew by with good conversation and a focus on the finish.

By 25k, my legs were feeling the distance - especially after running 12k yesterday and we were both ready to just walk it in so we took those last couple kilometres really easy.   By the time we stopped at the parking lot - we could see Anna and April coming in behind us and went to cheer them in (well, wave them in - we were both too exhausted to actually cheer)





The rest of the run went a little like this:
 




What I loved best about this run today was how consistent it was.   Fairly steady pace.  Comfortable.  It was great.

Of course, where I failed miserably was in my post-run fueling.   I did so badly that I nearly ended up passing out because of it.   My plan was to zip down to Kal Tire to get the tires retorqued (we just had the winter tired installed Friday) and, since that would take 2 mins, I would be on my way to a Starbucks for a Latte and Protein Bistro Box in no time.

Well - the retorquing only took 2 mins...but the 45 min wait before that 2 mins was horrible.   And then I figured I should pop into Superstore and grab some food for the week ahead.  It was so crowded in there that by the time I rushed to grab everything and got to the till - I was feeling loopy.   I had fueled well on my run with gels every half hour to 45 mins - but it had been hours and hours since breakfast.  I needed real food.   

I stopped at Starbucks...but they were out of the bistro boxes :(  

Luckily, I'd grabbed some snackies at superstore so I munched on the way home to keep my blood sugar up.  But it wasn't good.  Chips and cookies are not good post-run fuel.  Nor are they lunch.   But that's what they became today.  I've been doing really well for most of my training since I started to work with my friend, the nutritionist.  Today, I failed.  And I really hope I don't again.   I need quality food so I may start bringing my own "bistro box" for after my runs.  Just to make sure I am always prepared.

and, for the record...I totally had those dates.   And MAAAAAAN were they good.