Knee and Salt Spring Island

I wanted to post a quick update on my knee and some recent runs.

After the finish of the half-marathon, my knee was super sore.  I was worried that I might have pushed it too hard and might be out from running for awhile.  I went for a walk that afternoon with a friend and was limping around, as it was too painful to bend my knee.  However, luckily, it didn't take too long to recover.  Sunday and Monday my knee was still sore, but by Tuesday, I was able to join my regular running group, the Prairie Inn Harriers, for their weekly workout and did not feel my knee much.  I was extremely happy.  I have also been trying to focus on the exercises that I have been given to do to strengthen my body, which are supposed to help with my knee.  The exercises are mainly glute strengthening exercises - various types of squats, deadlifts and leg lifts on the floor.  I also do hamstring stretches, as my knee pain seems to be connected to a tight hamstring in the opposite leg.  When I do the exercises consistently, I definitely feel stronger and I don't tend to have my injury issues creep up.  It's a good reminder to keep at them!

Last weekend I headed over to Salt Spring Island with Shane for a weekend of relaxing and some running.  I did two runs while over there - up Mt Maxwell and on the trails around Ruckle Park.  Both were fun, and it was nice to run in some different locations.

The run up Mt Maxwell started on a small, narrow goat trail, which really was not made for running.  Luckily, pretty soon it opened up a bit, which made the running more enjoyable, but then started to head straight up the mountain.  There were not a lot of breaks, mostly sustained climbs, but mostly the grade wasn't too steep, and the entire ascent was runnable.  Although there were a few sections that definitely got the heart rate elevated.  About 2/3 to the top, there was a small lookout, which had a nice view below.  The climb up to the top took about 24 minutes. At the top of the mountain, we had a beautiful view of the ocean, and the village below.  It was super windy though and the wind was whipping the clouds around - it was cool to watch them move so quickly, opening up new views every few seconds.  The run down the mountain was mostly pretty enjoyable.  However, we had to be pretty careful, as there were lots of roots and rocks that were pretty slick from the rainfall that morning.  The only unfortunate part was that right at the end of the trail; there were tons of stinging nettles and we both got stung quite nicely - I tried to avoid them, but didn't quite make it.

The next day, we headed over to Ruckle Park to run some of the trails over there.  Being a Provincial Park, I expected the trails to be relatively easy - but boy was I wrong.  The trails ended up actually being quite technical, with lots of roots, rocks and logs to jump over- the trail also zigzagged around and up and down.  Although there was only one sustained climb, there were lots of little ups and downs.  The run started off right beside the ocean, and it was beautiful and comforting to be so close to the water.  On the way back, the trail headed through the interior of the forest, and up and over a hilltop.  My hip flexors were sore from the run up Mt Maxwell, and they were definitely feeling it on all the climbs.  On the way back, we ran about 500 meters on the road back to the parking lot, past an open farming lot that was open for visitor viewing (there were also a few old buildings on site).  We stopped to check out the turkeys and chickens that were walking around.  I hadn't seen turkeys that close-up before - they are definitely interesting looking critters, with all the lumps on and around their heads.  Overall, it was a pretty good run - the technical aspect of the run definitely slowed things down, but it was still enjoyable.  The loop took about 1hr10min.

Now back to more regular training.  I'm going to try to fit in some regular longer runs, with more elevation, as I feel that I haven't been doing enough hills in my training lately.

RVM Half Marathon

October 11, 2009

I decided to start a blog about my races to share them with others and also as a way to track and record my racing experiences.

This was my first road race since the TC 10km in April 2009.  Throughout the summer I ran several trail races, but didn't venture into any road races.  I prefer running and racing on the trails, although I still enjoy road races, as they are a better indicator of your progress.  You can definitely determine whether you are slower or faster and analyze all of your splits.

My decision to enter the RVM Half-Marathon was based on my previous performance at the Comox Valley Half-Marathon in March 2009.  I had a pretty good race there and took off over 5 minutes from my previous road half-marathon two years earlier.  It made me excited to try and do better and get closer to what my potential should be (based on my best time in a road race).  I thought that if I could train well, then I could take off a few more minutes.  However, my training over the summer wasn't as dedicated as it should have been.  While I ran throughout the summer, I don't think I did enough hard or long efforts to make much improvement. 

The entire Royal Victoria Marathon weekend was very popular this year and had the largest number of entrants ever.  The Half-Marathon was capped at 5,400 and sold out relatively early.  It would be a packed race.  While most of the races that I do are smaller - it's fun to participate in these larger races occasionally, as the crowds cheering you on combined with all of the racers really gives you a boost.

The RVM Half-Marathon starts very early in the morning: at 7:30am.  I woke up in the dark and arrived downtown before the sun was even rising.  I got there even earlier than I otherwise would have, as I arrived with Shane Ruljancich , who was running the 8km race, which started at 7:15am.  I ended up having time for a short warm-up, and then headed off to line up for the start of the race.

We had the 5 second countdown and we were off.  The first kilometer was like running through a maze, as I weaved through people left and right. This is pretty common for me in a race -- as I'm never one of the fastest runners, I situate myself somewhat back from the start line. While I try not to go too far back -- the start does get crowded, and I usually end up passing people in the first kilometer.

Nevertheless, the first km went by relatively quickly - as we rounded the backside of the Legislative Buildings.  The second km would be harder, as we had a slight uphill up Johnson to Cook street. But, then we had a nice downhill for the next km, down Cook street to Beacon Hill Park.  As we hit about the 5km marker, and entered Beacon Hill Park, I felt my knee start to twinge a bit.  This unnerved me, as I've had issues with my knee, which have caused me to drop out of a half-marathon before (I barely hobbled back to the start line in 2003), and had led me to take 4 months off from running completely, just two years ago.  I tried to stay positive, visualize finishing the race and telling myself that I am strong and could do it. 

As we ran through Beacon Hill Park, my knee started to really ache, and I began to get a bit worried.  I tried to run on any bit of grass I could, and by the time we were exiting Beacon Hill Park and heading back onto Cook Street, my knee was feeling better.  It was nice to head out of the Park and almost be at the 9km marker. I hit the 10km marker at 45:19, which was ahead of schedule (to run a 1:38), but I was feeling good.  I had actually decided not to look at any of my splits while running, and just run by feel.  It might not have been the best strategy, but I just wanted to enjoy the run, and see what I could do without thinking about it too much. 

Around the 11km marker, I saw the leaders, as they headed back from the turnaround.  It's always impressive and inspiring to see the lead runners - they looked so strong and so fast. It's a great motivator to train and try and reach whatever your true potential is.

As I headed towards the turnaround, I was amazed at how strong I still felt.  The kms were going by relatively quickly, and I was enjoying the race.  As I ran back towards the Ross Bay cemetery, it was surreal to see the streams of racers behind me still heading towards the turnaround.  That's one fantastic side of participating in larger races, to see how many other people are also taking part in the event and know that you're not alone in your pursuits (and pain).

The hill up to Clover Point is a bugger in any race - in the half-marathon it's just at the 16 km mark, when you are already sufficiently tired out, and running up that hill took all of my energy to keep up my pace.  But at least I knew that it was the last substantial climb. There would be a few more blips, and a lengthy, gradual climb up to Mile Zero, but that was it.  I was happy to see the 16km marker, as I knew I just had 5 km to go.  My legs were definitely starting to feel it, and I wasn't able to push as much as I wanted.  I could feel my splits getting slower, but had a hard time pushing my legs to go faster.  It was a bit frustrating, but I just kept going.

We had a nice downhill section from about 17.5 - 19 km, and it was great to allow my body to roll down the hill.  Usually at about the 18km marker in a half-marathon I tend to really feel it.  I have had a hard time, and have struggled at this point in the race in the past.  This time, while my legs were feeling tired, I wasn't as exhausted as I had been in previous races.  The last few kilometers were hard, especially the little climb up to the Coast Guard station, but overall I felt pretty good.  As I headed into the last kilometer, I tried to give it all I had.  I always find the last kilometer of this race difficult, as it zigzags back and forth to the finish.  You think that you are almost there, but then you have yet another corner to turn. 

Finally, the finish was in my sights.  I ran hard, hoping to see the clock read close to 1:35 -- but I looked up and saw 1:38.  This was a bit disappointing, as I had felt like I could have beat my previous personal best time at this distance, but at the same time, I met my ultimate goal, which was to be under 1:40.  I hit the finish line at 1:38:39, fifteen seconds slower than what I'd done at Comox.

Although I didn't get a PB, it was a pretty good race, as I felt pretty good throughout the race.  I was able to deal with my knee pain, and was ecstatic that it didn't overcome me, and allowed me to finish the race in good form.  Plus, as I had felt relatively strong, I knew that I had it within me to do better. This race gave me the motivation to work harder and really achieve the best that I could.  My overall placing was 11th in my category (out of 424), and 72nd woman overall (out of 2965).

There were lots of great performances in all of the three races at the RVM -- 8km, half-marathon and marathon.  It was fabulous to see so many other Harriers, and other familiar faces.  Lots of top 5 placings in various divisions and races.  Shane had a respectable race, and finished 3rd in his category (for the 8km).  Jon Brown won the half-marathon in 1:04:57, and the female winner was Marilyn Arsenault, who ran a blazing time of 1:15:39 - breaking the female course record. It was an absolutely beautiful day for racing -- Congratulations to everyone who ran!  The full results for the half-marathon are here.