gwennefarrell

I got up very early this morning to do my ‘long’ run (Coach has limited me to 10k this week) and put the dogs out. Much to my surprise it was really windy and there was a bit of a chill in the air. I decided my best course of action for my run would be to wear my hoodie as it could easily be removed and tied around my waist if I got too warm (that actually didn’t happen). I headed off for my run and it was really windy at the beach. When I was running along the pier it got so windy that I had to take off my ball cap for fear it would fly off. The only good thing was that running back home the wind was at my back so it was a little easier.

Today was a good run and it felt surprisingly easy. I had just hit the promenade when an old saying my Dad used to say came to mind, if you get tired walking then run because a change is as good as rest. And so I sort of put that to work today. It was more when I felt I needed a change I would alter my gait. That is, I’d lengthen my steps or shorten my steps whichever the case may be while checking my Fitbit to make sure my overall pace stayed the same. Strangely it made my run feel really good.

Apparently this worked for me as it was my fastest 10k to date. It was almost at the pace I need for the 1/2 marathon on Sunday. I’ve had some doubts again about my ability to finish the run in the allotted 3 hours but recently I have had a lot of support from neighbours, close friends and acquaintances. All of them tell me the same thing, who cares how long it takes, they will all be proud of me if I just finish. When I mentioned to one of them that my biggest fear is being the last to finish their reply, doesn’t matter in the least! I think I have finally got my head around this and am just going to enjoy this experience and be proud of myself for doing serious training these last 6 months to get me to that finish line. Yes I can do this!

I want to thank all of you who have been following my blog and encouraging me on this journey. I will not be doing my usual post on Saturday but will instead tell you all about my 1/2 marathon experience in a special blog on Sunday. Make sure to read it to see how I did.

Today was a perfect day for a run. It was a bit chilly starting out but by time I hit the beach I was quite comfortable. It was partly cloudy which was a good thing because I had forgotten to wear my sunglasses and hat. The tide was about 1/2 way out (or in, I’m not sure) and the water was calm. I particularly enjoyed watching a hawk and a crow seeming to have a game of tag above the beach. All in all a pleasant day for a run.

A few weeks ago I received an email asking if I was interested in being trained as a facilitator for support groups. I wasn’t exactly sure what this was about so I met with the team in charge yesterday. Turns out after a 2 year break during COVID they are starting up sessions again for support groups for care givers. The hope is that they will have enough participation that they can break the groups down into 3 different weekly groups.

In speaking with the program coordinators it became apparent this work is already in my wheelhouse. I already do check-ins weekly with my isolated seniors as well I have my walking group where part of my responsibility is to see if these seniors need any assistance. You add to that the fact that I myself am often in a care giver role for my siblings not to mention I am a trained and experienced facilitator this is a great match for me.

So why, when I already volunteer several hours each week would I feel the need to take on this role? Well, because I know it will make me feel good that I am helping people who need support. I have spoken before about how volunteering has been good for my mental health and I think this program is just going to elevate that for me. In listening to the presentation yesterday I could just feel the excitement of taking on this new role. I was also advised that my volunteer level could be either doing the direct facilitation or being an assistant to the facilitator if that was more in my comfort zone. Didn’t take long for the coordinators to realize I would absolutely be comfortable taking on the lead in these groups.

They are hoping in the next month or so to get training going for the volunteers and then the goal is the groups would start in September. I am hoping the participants will get as much out of this as I know I will.

Ok, a bit of a rant. The other day I went to cross a street. The driver at the crosswalk waved at me to cross and I noted another car waiting to turn left through the intersection but there was still traffic coming. As I was 1/2 way through the crosswalk that car turned left right at me! I said out loud, really? and the woman driver not even looking at me replied through her open window, yep really. Wow, those few seconds that she got to her destination sooner were worth injuring or killing me? I ask all of you when you are driving please obey the law and give pedestrians the right of way.

Yesterday I headed out very early planning to do an 18k run. I had been training hard all week working up to this long run and was ready for it. I was a bit concerned because my Fitbit was indicating my readiness score was pretty low but thought what the hell, I can do this. Except I couldn’t. I started running and my legs were groaning way more than usual but I thought I’ll just do an easy run (words I never thought would be in my head) and once I warm up I’ll feel better. That did not happen. When I hit the 10k mark I realized I had worked too hard this week and my body was letting me know to back off. I decided to shorten the run but quite frankly there was no way for me to get home without putting in another 6k so yes, I still did a 16k run. When I was done I thought ok, you are so close to your 1/2 marathon, now is not the time to screw things up by pushing yourself too hard. I only did 1 walk yesterday as opposed to the normal 2 and even that was shorter than what I would normally do. Moreover, today instead of doing my regular Saturday gentle 6k I did a walk instead.

So I need to put this all in perspective, the past 5 days I have walked/run an average of 21k each day which translates into an average of 31k steps each day. Since I started on this journey 2 years ago this is the most work I have done. While I am proud of what I put in this week I have to keep myself in check, I have a goal and I don’t plan on messing that up just so I can say I worked really hard. I will keep working hard next week but I will be far more cognizant of giving my body the recovery time it needs. What that means is I will still train but maybe more walking than running. Coach has told me not to do more than 10k on any run next week and I plan to do exactly as she says. Sometimes to get where you want to go you just need to take a step back.

Well, 10 more days and I will run my first 1/2 marathon. I say first because I have come to accept the fact that going forward I am probably going to keep doing this. I really want to be able to say to people ‘oh yeah, I run 1/2 marathons’. I don’t know why I want to do this or what the hell has happened to me that I even think this way but that is where I am at. I just recognize that 18 months of training have really changed me.

So how is training going? I have to say I am working harder physically than I have ever done in my life. I mentioned last week that during my long run I really tried to push myself well out of my comfort zone. I have continued to do this in all of my runs since then each time doing more intervals as well as making them longer. I acknowledge that doing that during a 5k run is very different than doing it during a 10k run but I keep pushing it. Yesterday was my 10k and I spent more than 1/2 of that run at what I believe is my top sustainable speed and I was pretty proud of myself when I was done though I note that I was soaking wet from sweat when I got home and that there was some protest from my legs for the rest of the day (today I am doing a recovery day and only doing walking but that will still amount to 30k steps and about 20km).

Has this helped? You bet it has! After my 8k run on Tuesday I thought for the 1st time since I started training for the 1/2 marathon that I just might finish within the 3 hour window that the streets along the route will be closed. As a matter of fact both my 8k and 10k runs this week were at the fastest pace that I have run since I started down this path 18 months ago. Yes, there are times that I thought I couldn’t keep doing my intervals but I kept pushing those thoughts aside and instead focused on my run. I can successfully do this if I just keep that focus.

Tomorrow I will be doing an 18k run and my hope is I can keep up a decent pace for the entire run. If I can do that then I know I will be able to do the 21.1k in 10 days. I am also listening to my coach who told me next week nothing more than a 10k (which sadly sounds easy to me now) and reminded me the day of the 1/2 marathon to not get caught up trying to keep up with other runners when the race starts, instead I will go at my own pace. I’ve got this!

Despite the fact that we have not been having the best weather (colder than normal and lots of rain) somehow our gardens (yes we have multiple gardens) are growing like crazy. Nearly every night now we have lettuce fresh from the garden. I have some peas that are looking really good and soon I am going to have to start giving away herbs especially rosemary. I just find it strange that even with this weather we have the best gardens we have ever grown.

Yesterday the weather was a little crazy. Just before I was going to head out for my morning run it started pouring rain. I waited for a while but the rain kept coming so I opted for the treadmill (and you know how much I like that). By time I was done my run the rain had stopped and the sun was coming out. The weather looked pretty good when I started out on my walk after lunch but about 1/2 way into the walk I realized I was really overdressed. I was wearing sweatpants and a long sleeved t-shirt and by time I got home I was pretty sweaty. I went for another walk before dinner but this time I changed into some shorts. At first I kind of regretted that decision but once the wind died down I realized I was glad I had changed out of my sweats.

This morning I headed out at around 6am to do an 8k. As I have been doing the last month I wore my running pants and a tank top. It wasn’t long into the run when I realized I should probably have checked the weather and in particular the temperature before heading out. It was overcast and there was quite a chilly breeze so let me tell you I so wanted my running jacket. Now I ran hard today so the sweat was pouring off me. The problem with that was when the wind kicked up I was freezing. Even by time I got home my arms and hands felt frozen. To drive the point home as I was leaving the promenade I saw a women wearing a hooded parka and mittens. Ok, it wasn’t that cold but it was a sure sign I was not dressed appropriately.

Some things are a given when I am out running/walking such as I always wear good runners, socks and my rubber toe sock (that one is to avoid developing another corn). I like to make sure that I am as comfortable as possible when I do a work out so that I can’t use that as an excuse to quit. Usually I do check my weather app so that I know the temperature and whether it will rain and that way I can dress accordingly. If it is cooler when I start I can always take off my jacket later but when you go out unprepared like I was today the run can feel torturous. I should note, when I do my long run I usually hit the road by 5am so if I am not wearing my hi-vis running jacket I wear my hi-vis vest to ensure I can be seen. Taking simple steps to dress appropriately can really make a difference in how much you will enjoy the run.

So how did today’s run go? Well, I am hoping to give you all an update on where I am at with my training on my next blog.

When I started out this morning for my workout I realized that I see many of the same people each morning if I start out at 6:00am. However, it really isn’t the people I remember, it is their dogs. There are so many of them going out for an early morning walk (we just toss our dogs into the backyard first thing in the morning and then do walks after breakfast). I know which ones are friendly and those I shouldn’t talk to as their behavior may not be the best. I also chuckle to myself when I see the owners taking their dogs out for a walk wearing the pj’s and slippers. To me it just shows how important those dogs are to them.

Yesterday was my long run and I opted for 16k. Remember in my last post I talked about going back to the concept of no excuses and that I just need to get ‘er done. Well, I am 2 weeks away for my 1/2 marathon and while I am confident in the endurance, I still need to be at a better pace. I realized that the only way I can get there is to get out of my comfort zone and push things more than I like to do.

I set off on my run at about 5:00am. I knew what route I wanted to take and decided I would run as much as possible in the parking lane as opposed to the sidewalk (I hate all the ups, downs and dips in the sidewalk). I also decided that I would run at my normal pace for 1 block and then really push the pace for the next block. By that I don’t mean sprinting as I wanted to be able to do this for as much of my run as possible but rather do a pace that has me working hard. Every time I thought I wouldn’t be able to do another set I reminded myself, no excuses anymore, you have to be able to do this. I managed to do about 12k using this type of training so was pretty proud of myself especially when I ran at the best pace I have in months.

The end result was when I got home I was drenched with sweat. Really, I looked like I had be running in a down pour. Even my socks were soaked! But you know what, I was extremely proud of myself for pushing that hard. I admit this morning my leg muscles were protesting a bit but not what I would say was too sore, just enough to tell me I had worked hard. I think even that made me happy.

Next week I am going to keep pushing my pace so that I can see it improving after each run. When I try to talk myself out of it I will remember that I can do this!

Today was a good day. Firstly I am past the 4 day Omicron incubation period and tested negative again today. I’ll do one more test Sunday before I go to a family function but am fairly confident I am ok. Then today my husband fixed my desk. This desk belonged to my Mom and is 50+ years old. At the end of 2019 I had it refurbished but the typewriter shelf wasn’t working properly (there’s a cubby hole with a large pop up shelf). The shelf could be pulled out but it wouldn’t come up to the proper height. However, it now works exactly the same as it did when I was a kid. Not sure what I am putting in there but it doesn’t matter, it now works.

I have realized that the weight I have gained in the last 3 months is not coming off in any way. Not to worry, I still fit into a size small but things are getting pretty tight. I decided it is time to regroup. By that I mean I feel I have been a bit to complacent with things. I know I run 30k+ each week but looking back at my posts from when I started this journey 2 years ago I am not putting in anywhere near the effort I was doing then. So, I need to step up my game without jeopardizing my training.

I decided the best route to take is to add in more walking which will get me some more fat burn/cardio without stressing out my muscles too much. My goal is to go back to 20-25k steps 6 days a week. I started this on Tuesday when I did an 8k run and then later in the day a 3k walk. But, a problem came up after the walk. I thought I had been going on at a good clip but when I got to the end of the walk I checked my Fitbit and went, what? Most of that walk my heart rate was below cardio. Ok, I didn’t understand at first how that could have happened because I was passing others walking so I knew I was doing a good speed. Then it hit me, I am far more fit than I was even a year ago so I need to put way more effort into my walking if I am going to get anything out of it.

I know on Wednesdays I can easily get in as much as 30k steps as I start the day with a 10k run and then a long walk with the seniors’ group that I lead. Today was a recovery day so no running so I started off the morning with a very brisk 6k walk. I was happy at the end of it that I had stayed in at minimum my cardio zone. Then this afternoon it was time for a 5k walk but the latest atmospheric river had hit and that means pouring rain. I debated for a bit because I could use the treadmill but I never seem to be able to get the right walking speed on the treadmill (remember it is an old one so the display that shows things like speed doesn’t work). Ok, it was time to shore up my resolve, put on the rain jacket and do a brisk walk. I was successful in this endeavor and again kept my heart rate int he zone I wanted. Of course when I got home I was soaking wet (no umbrella was involved since I want fully swinging arms while I walk to help the heart pump) but you know what, I felt pretty good about the fact I am turning back to that idea of no excuses, just get ‘er done.

Tomorrow I am doing my long run but I fully plan in the afternoon to do another brisk walk. I am going to keep at this until I am back down to my fighting weight where I want to stay. I know I can do this but I will take this weight gain as a lesson that complacency is not my friend. There, fully regrouped.

Yesterday a fantastic thing happened, I was offered the opportunity to get my 2nd booster shot. You can bet I accepted that offer and so now I have a total of 4 COVID shots. Funny when I got my 3rd shot for several days afterwards my arm was killing me. This time, just a bit sore at the injection site. I did note though on my 8k run this morning that my muscles felt heavy. It wasn’t that they were sore or anything just that they felt like they were working harder than normal. If this is the worst result of this recent vaccination, I am ok with it.

I mentioned I was at a convention last week. It was pretty well attended eventually with over 180 delegates, guests and observers attending. The problem for me was most people seemed to think COVID was no longer a threat. Very few people wore masks, there was lots of close contact and the only precaution that I saw in place was that rapid tests were available if required. I of course took my safety into my own hands. I always wore a mask when I went through the hotel and convention hall only taking it off once I was in my seat. I would literally get off elevators if I felt they were too crowded (especially since no one else on the elevator was wearing a mask). I washed my hands thoroughly for at least 30 seconds even while I saw unmasked women in the washroom do a quick 10 second wash. I even refused to take part in our group photo as there was no way I was coming into close contact with that many acquaintances. Yes, maybe I go a little too far with this but I have others in my life that need to be kept safe.

Yesterday I received a message, someone I had been in contact with at the convention had tested positive. I had already heard that 2 of the delegates had tested positive (I had no contact with either of them) and had feared things would just spread. Given what my husband calls my paranoid tendencies (you know, immediately convincing my self I had COVID) I did a rapid test which came back negative. Today I decided to do what I do well, do some research and know what I am dealing with. I found out that I am at very low risk from developing COVID from the contact with this person. The risk is highest when you spend 15 or more minutes within 2 meters (6 feet) from someone who is positive. Thinking back on it, that didn’t really happen between me and this individual. I also learned that that the Omicron variant takes 2 to 4 days to incubate so there is no point in testing again until Thursday which puts me at the 5 day mark. Also, I know there is a good likelihood that I have already had COVID since both of my siblings, who live with us, have had it. My risk is small but I will still take it seriously.

I guess my frustration stems from the fact that people are so COVID fatigued that they may have forgotten that there are some simple precautions that help protect you from contacting COVID. 1) Wear a mask when in indoor settings where you can’t social distance. 2) Keep that 2 meter distance between you and others whenever possible. 3) Wash your hands with soap and water for at least 30 seconds and do it frequently! Despite the fact that I have done all these things I now find myself in situation where I can’t even go visit my sister in hospital probably before Friday.

So a gentle reminder, we still need to keep ourselves safe.

I am still at the convention and when I woke up this morning I didn’t feel like going for a walk. Not to worry, I have plenty of time today to get in at least 1 hour of walking so it will still happen.

I decided that yesterday I would do a 10k run. Ok, that’s not exactly true. I decided to do a 10k depending on when the rain storm hit and that maybe it would be a 5 or 8k run. Regardless a run would be completed.

The hotel where I am staying is on the Vancouver Seawall which includes a 28k walking/jogging path. Obviously I had no intention of doing the full length of the Seawall but I hoped to get in 5k then turn around and head back to the hotel. So off I went early in the morning in the nice, mild temperature. I have to say I was struck by the beauty of what I saw. On one side of the path you see the harbour and marinas with many boats and yachts. As you travel further the boats disappear you can focus on the water and the beautiful mountains. On the other side is Stanley Park, Vancouver’s largest urban park. I haven’t been to the park for decades and there were just so many memories that I was able to see. Of course along the way were the dreaded geese but most of them stayed in the water. It was so quiet and peaceful and on the way back I got to watch a large cruise ship come in and dock.

I ran to Lion’s Gate Bridge and then turned around and headed back to the hotel. I marvelled at how much I had enjoyed seeing new scenery. Yes, running along our promenade is just as beautiful but this was just a different beauty and it made for a pleasant run, well until the last kilometre. I had the hotel in sight when I felt a few drops of rain. I was just thinking that it wasn’t too bad when the skies opened up and it started to pour rain. Well that sure as hell motivated me to pick up the pace and I sprinted as fast as I could to finish that run. Yes, I was puffing pretty hard when I got to the hotel but still felt pretty good.

All in all it was a great 10k run and a nice way to finish off a week of training.

So I am away at a convention, not far away just downtown Vancouver and staying in a hotel for longer than I have done in years. It has been great seeing long time acquaintances and it is pretty flattering when they don’t recognize me. What I do find disturbing is the the number of people who seem to think COVID has gone away. There are very few people wearing masks and what really freaked me out is when I was in an elevator (wearing my mask of course) and we stopped at a floor and enough people to put the elevator at capacity tried to get on. Not one of these people were wearing masks. I announced to them it was far too many people for me and I would take the stairs. Really appreciated the sneers I got from a few of them in response.

One of the challenges of being at the convention is figuring out my training schedule in advance. I had to think about timing of my workouts as well as intensity and recovery time. I knew I didn’t want to do my long run here so opted to do that yesterday. I also knew I would deplete my readiness score by doing that (it was 1 out of a hundred today) because Wednesdays are when I lead the walk with my seniors. Today I planned to do a 5k walk (done first thing this morning) and tomorrow I will do either an 8k or a 10k run depending on how hard it is raining.

Having this all planned in advance has allowed me to ensure I get my workouts and recovery time in without encroaching on what I want to do at convention to get the most out of it. So, don’t think you have to sacrifice your workouts to be able to attend an event. Simply lay it all out before you go and enjoy.