2012 Gooflife Toronto Marathon Race Report

Yesterday I ran the Goodlife Toronto Marathon. This was my 5th Marathon and also my 1st Marathon!! To put things into a bit of perspective...I ran my first Marathon in 2007. This race was actually held in the fall at that time...Here is a picture of me and my friend Lindsay prior to the race...I trained and it was VERY tough...I also weighed 50lbs more than I do now...I finished that race in 5:39:48...It was tough and I am so proud of that race and finishing and having it start my love of running...

So now it is 2012. I have had quite a bit of success the past two years in running and have seen my times improve. My big breakthrough I think came this year when I ran Around the Bay a challenging course and completed it in 2:56:38. When I finished that race I felt AMAZING! I was a little sore that day but nothing crazy....That was actually workout #18 for the week...no taper...heavy Half Ironman Training...very positive energy. I knew that would set me up for potentially a Sub 4:15:00 full at Goodlife.

I came home and typed those numbers into the McMillan Running Calculator It said a 4:12:XX Marathon. I have always been over by about 2min with those so I thought a 4:15:00 depending on the conditions etc. that it would be possible and I would be thrilled. I started to follow the McMillan pace suggestions for Long Runs, Tempos etc. I was feeling great, continued to swim and bike and also was doing yoga min once a week (after the 30 day challenge)and tried for 2 times by doing the Yin (Deep Stretch Class on Sundays after a long run).

So the Friday Night: The hubby had left early Friday morning to participate in the NYC 5 Borough Bike Tour so I had the house to myself!! I worked a 10-6pm shift, came home and picked up my favourite sushi. I walked the dog, watched some TV and headed to bed around 10-11pm. I had an okay night sleep...not the best but when I did eventually wake up I felt pretty good which was a bit of a relief. I did an easy 3km run and the legs actually felt fresh and ready to go. I came home packed and met Lindsay who was my Sherpa for the Race and she drove us to Toronto.

We went immediately to the Expo at the Direct Energy Centre. The expo was okay but like some others said there was a weird mix of vendors: make-up, cooking demos, lots of protein bar/drink people. I do like though that TO Marathon always has clothing of their own for very reasonable prices. I picked up a cute pull-over. My one disappointment was that they ran out of Women's Specific Tech shirts. So annoying when you pre-order your shirt. I picked up a men's shirt, the colour is great but the fit kind of sucks...whatever...they did give us the opportunity to have a free shirt from a previous years race...so I took 2 and so did Lindsay :)

Katherine Switzer had a booth as she was the key-note speaker for the event. I purchased a cute bracelet from her and she gave me a running charm.  We were listening to her and asking her questions with a few other people and she was so nice and felt like you were speaking with a close friend telling you all the good gossip!!  She then told us about the significance of the charm and did her little ritual for it:

I am REALLY into it at this point.  She told me I was going to have a big PR and I believed it.  I knew I was going to get that sub 4:15:00.  I need to read her book now...It was just lovely meeting her and speaking with her...felt so normal, not fake and just very intimate...

We then headed to our hotel in Downtown Toronto.  It worked out that our close friend Liz works about 2mins from the hotel.  She stopped by before work and was a BIG help with directions, route info and general TO stuff.  I wanted a plain and simple meal and she suggested Spaghetti Factory as it was only a 10min walk away...While using the Hotel Lobby Computer, Liz came back and told us her shift had been cancelled so she was able to join us for dinner.  Even better as we knew we wouldn't get lost...I had a great dinner and felt satisfied...soon after we headed back to the hotel...and I was setting out my race stuff...and getting ready to go to bed...or so I thought.  I got a call from my good friend Rebecca who was on her way home from Dinner and staying at the hotel across the street...she and her partner came and stopped by...we made plans to meet for the morning...this was a huge relief.  Rebecca was my first Running Instructor ever, we also worked together and is a good friend.  I was so happy to not be going alone to the start...we made plans to meet in the lobby for 6:15am...

I had a good sleep...set the alarm for 5:00am and woke up feeling nervous but excited...I had my usual breakfast of a banana, pb on a white bagel and coffee.  It all tasted delicious.  I got ready and Lindsay came to take pictures of us in the lobby!  Rebecca paced me to my first ever sub 3:00:00 30k race.  This was Marathon #11 for her and she was the one who got Lindsay and I to run the first...so it felt so awesome to have her there...and also to have Lindsay there....Lindsay is pregnant and due this August.  I can't imagine doing races without her...

This is my sweet Mickey Mouse Collard throw-away that I have been trying to get rid of since Chicago 2010.  All my races have been too warm to wear it!!!  Haha...my Hubby will be relieved once he knows this is no longer in the house!

It was a short bus ride (20mins) to the start.  I sat with Rebecca and we had a good chat.  I was feeling good...I quickly checked my bag (no issues...was SUPER FAST) and headed into the North York Civic Centre to use the real toilets.  I had a bottle of G2 throughout the morning and was starting to get nervous....My stomach was off but not in a "I need to go kind of way" just a weird way...

We quickly said our goodbye's and went to line up with our respective pace bunnies (Rebecca rocked her race)

I started with the 4:15 pace bunny.  They were nice and started out crazy fast...I kept up with them but also knew that they were a little all over the map...I was not going to do a run/walk...my plan like most races is to grab water or Gatorade at every station and walk to take it....usually no more than 20-30 secs.

The first 5km went REALLY smoothly....I was feeling good and felt like a 4:15:00 would be a possibility.  I was running by feel and trying to not worry to much about my pace and let it happen naturally...at 8km I saw an open Porter-Potty and went for it....I lost a bit of time but was able to catch up and pass the 4:15:00 pace bunny....There was one big hill, Hogs Hollow...it was fine...no problems...all good...

Shortly after this I saw Marlene on the course...I got a High-Five from her...She looked FAB in her rainbow Tu-tu and Boston Marathon Orange Jacket...

I crossed the 21k mark at 2:02:48...my current half PR is 2:04:53 so I was surprised that I was running as fast as I was....

My only stress was that I was getting cramps with Water, gatorade and any type of nutrition...I was just having small sips...I knew I ate an awesome breakfast, and had gone to the bathroom at 8k so I prayed that I could be sustained for the race on that...

I saw my friends, Lindsay, Liz and Keely at the 22k mark...they gave me a HUGE boost and I think I surprised them with how fast I was going...I told them I would be slowing down as I couldn't keep anything down....

I went on my way....They race is beautiful...you go through downtown, nice neighborhoods...I can't describe them all as I have no memory of what came when....I felt like I was just in the zone and telling myself to BE STEADY and that I am a 4:15:00 marathoner....I kept repeating this over and over again...I got to the lakeshore and knew that it was basically 30mins out, turn around, 30mins back and then 2.2k to the finish....I spent last night and this morning reminding myself of that...I had big trouble the first time around with the out and back...I saw Rebecca's partner Larry (who rocks and also is my acupuncture Doc :)...he is great).  He was also surprised that I was running so fast...at this point I thought I was around the 4:12:00 mark...I was trying to do math in my head and even simple math when running does NOT happen for me...

Prior to this many of those in the half were passing me so my gamin was off...I wasn't really looking at the total time part...just my lap pace average...when I hit the 30k it said 2:52:XX...WHAT???  Seriously...that was faster than ATB by about 4mins....I saw Marlene again...which was an awesome boost....

The out and back was hard...I tried to take sips or water, gatorade and even tried a gel...got cramps so I backed off....I hit the 35k at 3:24:07 and knew that I was slowing significantly....I wanted to hold on for that last 7.2k and not blow up...


I was sooooo SURPRISED when I saw my friends at 39-40k mark...

They were cheering like CRAZY and it gave me the boost I needed....I also gave them my little fuel belt that was packed with my nutrition that I did not eat....it lightened me up and I went on my way and knew I would be seeing them at the finish...

At this point I was hurting...the last 2.2k are a blur...I was so sore...my quads were on FIRE....I didn't think downhills really affected me but they were starting....the crowds got thicker and were a great support...I basically went into this crazy zone...and also saw my overall time at the 41k mark and knew if I dug deep I could get a sub 4:10:00....I had been denying to myself the whole race that a sub 4:10:00 was possible...and that I shouldn't be greedy with a huge PB and just aim for that 4:11:00 or 4:12:00 and assumed that would be my time as I knew I was slowing down big time....I think this was my way of ensuring that if I didn't get that sub 4:10:00 I wasn't going to be disappointed. A coping mechanism basically...

When I saw that 41k sign I knew I wanted that sub 4:10:00 and I wanted it badly and knew I was going to get it....I started to tear up as I could see the stop light where I was going to be turning right and heading right to the finish...I had an amazing last 1.2k....I was so happy...the crowd was awesome and just took it all in...

I crossed the finish line with a 4:08:59....An 18min PB (Mississauga was a 4:27:53)....Larry was at the finish waiting for me...we found Rebecca and celebrated...I had a chocolate milk and it was tasty...still in a weird zone...did this really happen???...I could barely walk....wow I was sore...I picked up my bag and found my friends...

The best cheer squad a runner could ask for!!

Lindsay and I like to dress the same!  Just because she is pregnant doesn't mean that can't still happen!!!  Love that we still dressed the same today!

Check out the MASSIVE bling...

We headed back to the hotel via Shuttle Bus and I had a bathroom baby wipe shower and we headed to lunch....Lindsay and then headed back to London....All in all it was a great experience....I am on cloud 9 and feel like the hard work is starting to pay off and that I am in a good place for Muncie in July...I plan on taking the week off to rest and recovery...I can barely walk today...haha...sitting down and going downstairs is quite difficult...I know I left it all out there on the course! 


 

Hi, So from March 10, 2012 to April 8, 2012 I participated in the Moksha Yoga London (and London West) 30 day Yoga Challenge. I have been going to this Hot Yoga Studio for a few years off and on and have always enjoyed myself and found it beneficial. I attended 31 days of Yoga in a row (I went to the night before the challenge started so I actually did 31 days). There were days that it was tough...I mean on Thursdays it was my 4th workout of the day! But I did love every minute of it... Here is a little letter I did on my experience... Although I run and am currently training for a full marathon and a half-ironman I often neglect other parts of my training that are crucial to optimal performance. While attending a Friday night class at Moksha Yoga London West I was speaking with D. and amazing instructor. We had a short but powerful conversation about the benefits of daily yoga and bringing that practice into our every day lives. She encouraged me to sign up for the 30 day challenge. I laughed a little, as I the runner, who loves to come to 1 yoga class a week and struggles in that class I thought there is "no way I could ever do that!". I looked at D. again and I realized she was serious. I thought about all the reasons why I continue to come back to Moksha; I feel safe, comfortable, challenged and encouraged. I knew that like Marathon Training this 30 day challenge would be about the process and not the end result. I took that leap and signed up on the spot. I never thought that doing this challenge would have such an impact on my life. I find I do not react as quickly. I take that minute to pause, reflect and appreciate the silence. I am way more efficient in my training as a result of focusing on my breathing. This has helped with tough workouts while swimming, running and cycling. My body has completely changed. In those 30 days I lost 9.2lbs. I ran a very challenging 30km race and last year when I completed it I thought I was in the best shape of my life. It took me 3h12min, this year I went in with no expectations but to trust my training focus on my breathing and enjoy the run. I completed in 2h56mins. I often struggle with knee injuries including the week before the challenge started. I have not had a single issue. For those 30 days "I trusted my Gut" and listened to my body and not what my training scheduled said. I challenged or eased off when my body needed. In the past I would follow that piece of paper and listen to it to tell me how I had to perform. This lead to burnout and injury. Yoga has really taught me to listen to my body. I feel like I am so much more self aware these days. Hot Yoga is not for everyone. I tried many different classes but due to the training schedule I usually did a 60min standard class. Moksha Yoga is a green, clean, hot yoga series that stretches, strengthens and tones the muscles while detoxifying the body and calming the mind. While all classes are rooted in the Moksha Yoga series, teachers are encouraged to bring their own unique knowledge and experience every time they enter the room to teach. From their Website: For your bod Moksha Yoga builds upper and lower body strength, balance and flexibility, and cardiovascular health. The series also focuses on treating and preventing commonly cranky areas of the body like the lower back, knees and bellybutton lint. The cool part is that every body is welcome and everybody will benefit. For your brain A regular Moksha practice gives us the rare opportunity to slow it all down. The stress reduction associated with yoga helps to calm and balance the nervous system, increase blood flow to the brain, and help you remember where you left your keys. For your breath The average person takes 900 breaths an hour. Moksha Yoga encourages you to make each and every one of them count, on and off the mat. For your being The word Moksha means Freedom. A regular Moksha practice gives us the chance to explore what this means for each of us; whether it's finding freedom from chronic pain, freedom from self judgement, or freedom from playing Angry Bird marathons I am continuing to attend at least one weekly class. I am trying for 2 one 60min Moksha Class and then one 75 or 90min Yin class after my Sunday Long Runs. Check out the Moksha Website for locations near you and more info on the classes! ~Namaste :)

Around the Bay Race Recap

Last Sunday I ran the Around the Bay Race in Hamilton...30km... Muncie 70.3 training is going well but basically consuming my life...I am also participating in an amazing and life changing Moksha Yoga 30 Day Challenge...once it is finished I will do a post about my experience there... I had no plans to RACE Around the Bay...In fact the race was workout #17 for me that week. I did not taper or do anything differently. I went to my niece's 2nd bday party the night before and had lots of yummy pizza and multiple cupcakes. Slept in a hotel...had a brutal sleep because people were loud and stupid but I got up with plenty of time to eat a piece of toast with PB and some Gatorade, shower and feel pretty good..

•  Race: I lined up with the 3:00:00 10:1 pace bunny 
• Clock starts:  Bunny goes flying and I think "I'll never catch him"
• 0-5km...Super easy...legs feel VERY fresh...I am chatting with random people.  It is still congested...I ate a Rocket

• 5km-10km: I ran that in under an hour...still feeling quite amazing...just going with it.... 
•  15km: Take a GU...now this is where the hills start...still feeling good...but slow the pace just a little because of hills
• 20km:  Wow I ran that under 2hours...this won't last...I should be really tired...I trained all week...this is workout #17...hey look at that cute dog...I like that shirt....Ahh the sun is great...
• My mind was so positive and RELAXED...I have NEVER been this relaxed
• 25km:  Took more rockets which are my go to running treat now...I knew the BIG hill was coming up...pace was still great...
• Get to big hill...power up 97% of it...take a small walk break...start running at top...
• 27km...WOW 3km left...IF I keep this pace I might get under 3 hours...
• 28km...wow I am passing a lot of people...still really crowded...hmmm...I might actually get a PB but I can't do math while running...getting confused...
• 29km...I see my BFF Lindsay who couldn't run because of nasty stomach flu...she surprised me and took photos!!!!!  She rocks....I see her...she tells me to Keep going...I think...Oh right race!
• 30km:  2:56:38 PB!!!!!!!

I am still in shock...and just so happy...I have never felt that relaxed...I didn't put pressure on myself...the weather helped as I could wear shorts and a t-shirt....It was a GREAT day and everything just came together...It was challenging don't get me wrong but also very natural and zen like...no inner battles...I am so happy and this has given me some confidence for my next marathon and the half ironman...

All in all..good race...sorry I haven't been blogging...training is going well but so time consuming...once 30 day Yoga challenge is complete I'll write a review...I basically think it has made ALL the difference...I am injury free and doing awesome...

Now the big PB also has to do with Weight Loss....Since January 1, 2012 I have lost 24.4lbs.  I still have another 10lbs to go before I get to an ideal racing weight...I am in no rush and am taking my time (I have until July 7th, 20212)...but man...I get it...I get why there is such thing as racing weight....for the first time in my adult life I am in the healthy BMI range (even though I do that that BMI range is mostly complete crap and not a good definition at all...but nonethe less it feels good).  I feel lighter on my toes and my knees have been behaving...

All in all...I am in a good place and need to just continue to make all these things a habit....bike is still on trainer...swimming is slowly improving...yoga is inspiring and life changing....

ME jumping...I got some pretty decent air for after 30km :)

Sweaty, Done and HAPPY!

St. Vincent and the Grenadines

Greetings from the Island of St. Vincent! St. Vincent is located west of Barbados (45mins by air) and it is South of St. Lucia and north of Grenada. St. Vincent and the Grenadines has a population of about 104,000 and approximately 100,000 people live on the Island of St. Vincent.

St. Vincent and the Grenadines is a parliamentary democracy and a member of the Commonwealth. The Queen is head of state...like Canada they have a prime minister and a governor general. It is a volcanic island and it is non-touristy. There are no large hotels or shopping areas. The main industry is agriculture-banana and exotic flowers also it is the largest grower of marijuana in the Eastern Carribean. Tourism is related to sailing and scuba diving.

The Flag

The colours represent the blue of the ocean, the green of the land, the yellow of the sun and the diamonds represent the multiple islands that make up the country.

This is my 4th time visiting the island. My dad teaches at the Medical School and has been coming here for 2-3weeks twice a year since 1988. This has become a very special place for my dad and the family. The Island is wonderful and although it is not touristy there are a lot of places to explore :) Yesterday we went on a hike with another professor from the school. I am not doing any training this week so this hike was wonderful cross training. St. Vincent is EXTREMELY hilly. It is a very green island because it is a Volcanic Island. The highest peak of the island is the volcano-La Soufriere-which last erupted in 1979.

Here are some pics from the hike and where I am staying...

I hope to post more pictures this week....but for now I need to go and get some Vitamin D and catch up on some reading and resting :)

LONG WEEKEND :)

Here in Ontario it is a LONG weekend! Wooohooo....love it...Even though I did take Monday, Tuesday and Wednesday off this week..hehe...Vacay 3 days, work 2 days then only a 4 day work week this week...I am spoiled...plus I am on vacation the following week...really spoiled...

Anyway...Week in Review...

Last Sunday after my 20km run in the middle of a blizzard the weather cleared up nicely and the Hubby and I headed to Muskoka for a few days...It was wonderful...

Monday: We went Downhill Skiing...I love downhill skiing (I used to be a Certified Instructor and also worked with the Track 3 program...It teaches kids with different abilities to ski...I loved it and miss is a lot...

Tuesday: 6km Tempo

Wednesday: 10km Tempo

Thursday: Hot Yoga

Friday: 8km Steady/Hot Yoga

Saturday: 1 hour Trainer ride on the bike

Sunday 23km LSD (Long Slow Distance)

I did my usual weigh in on Sat. and after all of the cottage feasting I was worried but I did loose another 1.8 lbs for a Total Loss of 15.2 lbs since January...

I must say that I am doing a great job of eating clean, having a well balanced diet...I have no eliminated a single thing...Everything in moderation, I am watching my portion sizes and WOW what a difference when you eat healthy...I have so much energy and I also feeling like I am eating a lot and often...I do try and get my 8 glasses of water in each day and more if I have a tough workout...I tend to drink a lot of Nuun on workout days....


I found this picture on my Camera that I had TOTALLY forgot about...On December 31, 2011 my mum and I participated in the Resolution Run...I was so proud of her as this fall she completed the 10km Walking Program at the Running Room...I ran the 10km and she walked it that night...Beyond proud of her!!

Anyway this week is technically my first week of 70.3 training...there is NO turning back now :)

Pure Fit Nutrition Bar Review

Like some other bloggers out there I was contacted by PureFit Nutrition Bars to do a review of their gluten-free sports nutrition bars...

I going to start off by saying that I am NOT a bar person...I have tried almost every bar out there and almost every GU/GEL/BEAN/Chew etc...I have a very sensitive stomach and have trouble eating anything before a run/ride/swim...

I was pretty hesitant about these bars and I find that most bars actually taste plastic like and have a weird shiny glaze on them...totally not natural..

Anyway...

PureFit Nutrition Bars

• NO Hydrogenated Oils
• NO Animal Products - Vegan
• NO Cholesterol or Trans Fatty Acids
• NO Wheat or Gluten
• NO Artificial Sweeteners
• NO Hidden Carbohydrates
• NO Sugar Alcohol

PureFit Nutrition Bars are specifically designed to give you sustained energy and help stabilize blood sugar.

I immediately liked the packaging...All the information I needed was right there, easy to ready and I did not feel like they were hiding anything...also one neat thing is on the back of the bar...

Hard to read in that picture but is says "Adopt Your Next Dog or Cat" with a little blurb....love that and there are so many animals out there in need of a home!

On to the taste: 30mins prior to my 6km Tempo Run on Tuesday I took half of the Almond Crunch Bar...I love how it was easy to break in half as usually I cannot tolerate a full bar, it was soft, not too dry and there was no plastic taste or "sheen".  They were full of flavour..it really tasted pretty amazing... I was pleasantly surprised. It was DELICIOUS...The best part was when I did my run and had ZERO digestive issues...BIG BONUS!!!  When I got home I immediately ate the rest of the bar...I found the bars to be filling as well.

They sent me 5 bars and here is the order in which I liked them best:

1.  Peanut Butter Crunch
2.  Chocolate Brownie
3.  Almond Crunch
4.  Granola Crunch
5.  Berry Almond Crunch 


The Purefit website is great...There is a lot of info there including a local retail finder.  I am lucky that a health food store here in London sells them...I definitely plan on using these in my Half-Ironman training!


Pure Fit Nutrition Bars has provided me with a coupon code that will save you 25% off your first order. Enter code PROMO25 at checkout to receive the discount.
Follow PureFit Bars on Twitter -> @PureFitBars
Follow PureFit Bars on Facebook -> PureFit Nutrition Bars
*PureFit Nutrition Bars provided me five nutrition bars to taste   and review. I was not compensated for this review otherwise. All opinions expressed here are my own.*

Character Building Run

Yesterday was a tough run BUT I am happy I finished...it was slow...not pretty and I had to take some walk breaks but it is done....now I am rewarding myself with a few days vacation with the Hubby in beautiful Muskoka :). Today we are going to go skiing..hoping to post a video later...Happy Monday!