It’s wonderful to be back in Flagstaff! With a week under my belt, I’m loving life. The altitude training is ideal, and because I have been here twice before, I have a repertoire of amazing training spots to choose from for each type of run I do.

Comparing this visit to my first a year ago, I can see I am already adapting more quickly in terms of workout pace/effort and recovery. My training buddy Hilary arrived just a few days ago, so we are lining up our schedules for the duration of the stay. We’ll head to Sedona for a few key workouts next week where the elevation drops to 4500ft (Flagstaff is at about 7000ft). This enables us to run a bit faster, while still reaping the benefits of moderate altitude.

We are really fortunate to be staying at the home of Alicia Shay. Alicia is a talented runner and two-time NCAA champion (10,000m) who is shaking up the trail-racing scene. Watch for her to kill some world-class events this year.

I’m capturing some video footage of our time here— everything from training approaches to the more mundane aspects of daily life—all the elements that make for a successful camp. Once I put this together, I’ll post it to give you an idea of what we get up to.

After this training block, my plan is to race a fast 10km at the Vancouver Sun Run, followed by the Montreal Half-marathon. Coach Trent and I have some additional options lined up for May/June, aiming to preface marathon training with a quick half-marathon effort. I will also be running an 8km as part of the BMO Vancouver Marathon weekend— a Saucony sponsored event. I know a number of you will be racing too, so I’ll be keeping an eye out for your results and feedback.

It’s been a busy and fun few weeks working with new cycles of Mindful Strides participants and watching my dedicated personal coaching clients hit PB’s in some recent races. I’ve finished up my own race series in Washington and my regular training is progressing nicely.

I’ve also managed to fit in another crazy gig, alongside friend and pro-triathlete Melanie McQuaid a team application for the upcoming Amazing Race Canada! You can have a laugh at our expense, right here. Fingers crossed!

The New Year has kicked off with some indoor track action. This shift in training emphasis has sharpened my speed and given me a new and refreshing mental focus. The opportunity to coordinate some workouts with friend and Olympian Hilary Stellingwerff has been amazing. We enjoy training together and although our track workouts are usually very different, we are there gutting it out in tandem. Our tempo runs often pair well, so we can help each other with pacing in these sessions.

The first race up was a 3000m at the University of Washington indoor track in Seattle. I found myself in the fastest of the four heats and, as predicted, was launched decisively from the back of the pack within a lap. I accepted that I wasn’t “in” the competition, so put my head down and ran my own race against the clock. I was happy with my 9:43— a pedestrian time compared to the women who finished ahead of me. Hilary ran a PB in a wickedly fast 9:05, only a few hours after having run an 800m race.

Last weekend, we returned to Seattle. Hilary ran an 800m and I took on the mile for a first time. Racing on the track definitely takes some getting used to. My lack of experience made for some frustrating first laps. I didn’t get off the line quickly enough and soon found myself swallowed up and boxed in, running slower than I’d planned. I spent the next two laps trying to make my way back up to the front. With two to go, I was finally able to catch up to the leaders but a small gap remained. At the bell, the three girls ahead started a breakaway. I pushed hard to grab on, hoping to get pulled along, but the best I could do was to keep the gap from growing. Coach Trent reminded me that it can take many years of racing on the track to develop the skills required to handle tactics and pacing well. I believe him! I ran 4:56.28 to place fourth in the heat.

My final indoor meet is on February 10th. I’ll be running a 3000m and hope to better my time.

The 2013 Mindful Strides clinics are off to a great start and I’m excited about the year ahead.

Post-marathon

I took a two-week running break following the marathon in Toronto. I experienced the usual soreness in my muscles for a few days, but other than that, recovery felt good. From there, Coach Trent and I planned some additional low-volume weeks and the timing to take it easy proved perfect. Shortly after I returned from the marathon, I received an invite from triathlon coach Patrick Kelly to teach run-technique to triathletes at the Hong Kong Sports Institute. This was a unique opportunity to coach athletes with a wide range of abilities, as well as a chance to see and experience a different part of the world.

Three weeks in Hong Kong

The Hong Kong Sports Institute is situated in the residential district of Sha Tin, about 15km north of central Hong Kong.

My Daily Commute from the Hotel to the HKSI Along the Shing Mun River in Sha Tin

I worked with the athletes for 60 to 75 minutes every day, which allowed me to monitor their progress closely. They were attentive and hardworking, so teaching was a pleasure.

Working with Jeffrey Tang

The Senior Team Working with the Resistance Cords

Arthur Cheung Getting Some Alignment Feedback

Dixon Tam Transitioning into a Run.

Sammy Mitchelmore Focusing!

Last Session with the Smiling National HK Triathlon Team

National HK Development Squad

When I wasn’t coaching, I went exploring and was fortunate enough to experience some of the highlights of Hong Kong. Head coach Patrick and swim coach Neil Harvey took me on day trips to Lantau and Lamma Islands, as well as an evening excursion to central HK to take in the sights and sounds of this very intense city.

One Big Buda! ~Nngong Ping, Lantau Island

View from a Peak on Lamma Island

I also met up with my friend Jen McLean’s uncle Brian who has lived in HK for 40 years. He took me on a couple of great tours and he rounded out my cultural experience with tickets to see an extraordinary world premiere performance at the Hong Kong Arts Centre.

Busy Market Area

Dried Goods

Central High-rises

City Harbour by Night

Two girls from the triathlon team, Joyce and Angel, took responsibility for my HK shopping experience. They had great fun showing me their favorite spots, including the famous Ladies Market.

Angel and Joyce – how cute are they!?

They made sure I experienced some typical street cuisine. I can’t say I loved the food  but I am usually open to trying anything new as long as it doesn’t involve eating hairy bugs.

A Tiny Glimpse of the Massive Mong Kok “Ladies Market”

Looking to the New Year

I’ve been building my volume since the beginning of the month. So far, I am feeling decent, although the first workouts at harder efforts always feel like death! I am over the hump now, and intend to run a few indoor track races in Seattle, WA over the next month or so (distances of 3km and a mile, respectively). These faster races will provide a different training stimulus and will, ideally, result in some speed to prepare me for goal races in the spring. Trent has developed a long-term plan that should work well leading into a fall marathon.

I waited for my thoughts and feelings to settle before writing about my marathon experience. Although my result wasn’t what I hoped for, I did okay, considering the tough conditions. Given where I was two years ago, I am grateful just to have another chance to train and run competitively.

The Race

The first 30K of the race was comfortable, thanks to terrific help from pacer Andre Lefort. At 35K, I was still on form to run 2:38 and was lucky that pacers Brandon Laan and Thomas Omwenga hopped in to take over from there. Soon after, things started to get desperate. At about 38K, my legs began to cramp, though I was still on pace to challenge the masters record of 2:39:35. At this point, my legs seized up, making the final 4K a slow and painful journey. The only way I could keep my legs moving was to bend forward at the waist, as if ready to faceplant. My pace dropped substantially in those final few kilometres. I knew with 2K to go, the record wouldn’t be mine that day and I would have to will myself to finish.

Photo credit: James Donald

The Well

I have admitted in the past, that I’ve never truly ‘gone to the well’ in a race or workout. I have always admired those who could cross a finish line with absolutely nothing left. Not only did I go to the well in this race, I hurled myself into it! No wonder I have avoided going there for so long.

Nearing the finish looking desperately for the well
Photo credit James Donald

The Result

I ended up running 2:42 – a decent result for my first marathon at the age of 44. I was the first masters and second Canadian female to cross the line and the eighth woman overall. I have Coach Trent to thank for getting me to race day confident and well prepared. We have no doubt that under better conditions, I would have achieved my goal.

Laughing at myself

Reflection and Looking Ahead

I have decided I would like to try another marathon. I have yet to determine if I will run a spring race, or will wait until the fall. There is no urgency to decide. I need to see how I recover from this go-round and how my running feels once I return to a regular schedule.

Trent and I met last weekend to debrief and review the year. We looked closely at my marathon-specific training and assessed how I responded and what could be improved upon. We agreed I tolerated increases in mileage well and that we could do a little more here without tipping the scales. It’s also clear I would benefit from extending a few essential tempo sessions.

I have just finished two weeks of rest and will now gradually get back into a running schedule and eventually get back into training. It’s been rather good having some quiet and restful time to myself and to not have to be so disciplined with nearly every aspect of my life. I have been eating a lot of chocolate!

We had the technical meeting about an hour ago. We handed over our bottles, went over the pre-race schedule for tomorrow and met the pacers. It’s starting to feel real now. Gulp.

Elite Tech Meeting

Mar and Trent

Trent and I spoke about what pace I should go out at and even though it is possible for me  to run faster, this may not be the race to be greedy and risk it all especially as it is my first marathon. I met Andre my group’s 2:38 pacer. He’s my good buddy as of right now!

Mar and Krista Duchene – Saucony Twins!

THANK YOU to all who have sent me messages of encouragement and support. It really means a lot to me! I promise to give it my all!

MEC/Saucony race kit – ready to go!

A quick update from my new digs in Toronto.  I attended the press conference at today’s race expo, where I caught up with some old running buddies and took in the excitement leading up to the marathon. I balanced this off with some downtime in my hotel room: ear plugs and a nap.

STWM Press Confernece

Tomorrow morning is my last pre-race run— just 30 minutes easy with a few strides. Coach Trent arrives later in the day, so we’ll chat about a race plan before the mandatory technical meeting tomorrow night. I don’t feel nervous yet, which is good. Best to stay calm for as long as possible to conserve energy!

It’s  just four days until my marathon debut. I’m currently in Stratford, Ontario visiting my family before I head to Toronto to prepare for Sunday’s race. I’ve got a bounce in my step now that the training volume has come down.

I’m starting to visualize race day and to prepare myself mentally for the challenge of running the distance at a good clip. I trust in my training, and my ability to hang in when things get tough. I’ve been told a first marathon is special, regardless of how it goes, so I plan to absorb every minute of the experience and to look back without regrets.

I’ll be posting frequently this week, as I want to share this journey with all of you who have supported me along the way.

For those who haven’t heard the news, I’m thrilled to announce that Mountain Equipment Co-op (MEC) has joined existing sponsor Saucony to support my athletic and Mindful Strides development. Both companies are dedicated to promoting healthy running and I’m honoured they believe in what I do. These partnerships allow me to focus on training and ensure I continue to innovate for the benefit of my clients. Together, we’re planning a series of creative initiatives for the year ahead, including some unique opportunities for new and long-time Mindful Strides participants.

Last week, I was invited to pick out running and leisure gear at MEC’s flagship store in Victoria; this week I received my latest shipment of clothing from Saucony. I’m a lucky girl and can’t wait to test-drive some great items.

At MEC Victoria picking out some gear

Some choice items from Saucony's latest fall apparel

I was pleased to clock a personal best time of 34:22 at the BC 10,000m Championships held September 1 and ecstatic to discover I’d taken down the existing Canadian age-group record of 34:49.

This recent test has given me confidence as I work through final preparations for my marathon debut, now just a few weeks away.

Eye on the prize

I’ll have another record in my sights when I hit the start line of the Toronto Waterfront Marathon on October 14. The current Canadian masters record (for women over-40) of 2:39:45, was set back in 2002 by Danuta Bartozsek at the Ottawa Marathon.

I’m looking forward to the race. I feel prepared and trust in my training, but respect that anything can happen over the 42k distance.

For early race previews, see the Athletics Illustrated article, video and the Toronto Waterfront Marathon’s Facebook page.