Mondays.

First of all, I like trees. And apparently they give good advice too.-->
..Secondly, today is a sleepy day. A two cups of coffee kinda day. 


This weekend was very busy. We had two of our friends from Vancouver come visit us and stay the weekend. We played squash, hiked, ate (a lot), and had fun catching up. 


On Sunday I helped out at the Y's Fathers Day Event and I got to meet a lot of cool families. I rode a plasma car for the first time and that was pretty awesome. (Kids get the best toys). 


The event went smoothly and was a lot of fun. I think it's awesome that the Y and the Parenting Committee are able to hold events like this for the community. Working for the Y makes me happy. Promoting health, fitness, families, and community makes me happy. I like what we do and why we do it. 


It makes me Happy.


I would love to know what your favourite Y event is or why the Y makes you happy. Feel free to use the comment box :)
 

Tony Cue

Tony Cue is such a wonderful person. He hasbeen a volunteer running leader for the YMCA running clinic and he is such ajoy to be around. I have gotten to know him over the past 10 weeks during ourruns. He sincerely makes an effort to get to know you and commits everyone’sname to memory. He always greets you with a warm smile. I am so grateful thathe is sharing his story.

Tony is so modest and humble. Here isresponse:

Tony is on the left

“Thank you for inviting meto be a guest blogger. It is quite an honour. I really do not havean awe inspiring story to tell. For many years I have been interested infitness. It really started in the early 1970’s with a fitness areaat Queen's Park in New Westminster. I would visit it quiteregularly. When my wife and I moved to Prince George in the 1970’s Iwould enter the Father's Day race that was held at the old Lakewood High Schooltrack. The Labour Day Classic was another race that I enjoyed being aparticipant.

It is within the last tenyears that I have been with the Y. Without a doubt, they have beenwonderful years. I have met many great people, far too many tolist. (And I do remember names) Running with others through the Y has meant a new focus with my running. Whereas before the YMCA running clinic I would mainly run on my own, but nowthere were others who also enjoyed running.

I particularly enjoy running with those whoare perhaps just starting out. It is a joy to see the confidence that grows asthey see their progress. We have just completed a Learn to Runclinic, with Carol Reimer leading it so well, and a number of veryenthusiastic volunteers, assisting.

The Y has been very effective with regards tomy fitness because of the thought that goes into their fitnessprograms. Very gradually one's fitness level increases. I hope tocontinue to enjoy the Y, and all that it offers, for many more years.

Tony Cue ”

Learn to Run: Road Race!

Well this is what I have been waiting for. Ten weeks of hard work have been leading up to this day: the 26^th annual YMCA Road Race.

Morning of the Road Race

It was an amazing experience.

Here’s my story…

“The alarm sounds at 4:00 am. I begrudgingly shuffle out of bed and get ready to help with the set-up for the race. I grab my pre-organized running bag, equipped with my racing shirt (bib already attached), shoes, water, and breakfast.

I step out my door and I am surprised at how light out it is. Is it really 445 am?

Set-up is smooth. Tara (Road race event organizer) is so organized that we end up finished and ready to go by 7am.  

I drive back home to pick-up Graham for the race. We get back to Masich Stadium just as the half marathoners set off on their race. I am filled with excitement as I see the racers pass, one by one. It’s almost my turn!

Before I know it I’m lined up at the start line. I have found Lindsay and Allison in the crowds and I can feel their excitement. We have all worked so hard in the running clinic together and it feels nice to have them there as we begin our race.

Graham and I getting ready to go!

GO!

The crowd starts to move and we go through the timing towers, fully aware that our timing chips have been activated. I feel a little nervous.

The excitement from the crowds starts to fade as the groups separate and individuals find their pace.

Lindsay, Graham and I run together for the first couple kilometers, but Lindsay’s pace quickens and she’s off.

We are probably only 3 or 4 km’s into the race and I’m tired, really tired. The adrenaline has worn off and I’m faced with the reality that 4 hours of sleep isn’t conducive to racing. It’s hard but I keep going. Convincing my legs that they aren’t tired is difficult, but I have to remember it’s all in my mind. I've done this before and I can do it again.

Graham motivates me along the way, shouting encouraging words that quicken my pace. I’m so grateful he’s running with me.

I try to thank all the volunteers along the way, because without them this race wouldn’t be able to happen. They are all so friendly and they reply with inspiring words.

I pass the sign that reads, "1km to go". AHHHHHH. My pace really starts to pick up and I pass runners who have been in my sight the entire race.

The last stretch is downhill and my legs just start to carry themselves. I reach the fence and am greeted by Faydra and Mark. I’m almost there!

I am so tired. Unconsciously, I start to slow down. Graham notices and screams for me to keep going!

I see the finish line and I am sprinting. I don’t know where the energy comes from but I’m giving it my all.

It’s done. My first Road Race!!!

I am greeted by fellow clinic runners. It is so joyful!”

High-fives all around. Congratulations to everyone who completed the Road Race.

To everyone in the running clinic--> you are awesome!

Extended thank you to my running partners Lindsay, Kerry, Vanessa, and Brad. Thank you for running with me, pushing me, and all the wonderful conversations.

And the biggest thank you to Carol! Thank you for organizing the clinic, for all the great advice, and always being there.

My time: 57m 57s.

Okay, it wasn’t my goal time of 55m. But it was pretty good. I’m happy and just thankful for the experience. Also I might just run the route in the near future and try for 55 again. I’m so close… I’m going to do it.

Learn to Run: Tuesday Week 10

Yesterday’s run was perfect.

Our group did an easy 7k and it was just a beautiful evening.

I’m feeling a little sad because our next run is going to be our last run. I have enjoyed the running clinic so much and I am so grateful for this experience. I am defiantly going to continue running and I’ll be signing up for the next running clinic in the fall.

Tuesday Motivation

I love this quote. It kinda rocks my world.

Start something that scares you! Like sign-up for a 1/2 marathon...

Back to boot camp, running, and yoga this week! 

Ohhh and I run some race on Sunday, but no big deal. 

I’ve only been training for it for the past 9 weeks… and set a crazy goal…and… and, I am super nervous.

YMCA ROAD RACE!

Reminders:

1. Stay Positive

2. Take it easy this week

3. Drink lots of water

4. Have fun

5. Cross the finish line...

Learn to Run: Thursday Week 9

I didn’t make it for the run on Thursday. I wasn’t able to eat very much during the day and just getting up was making me light headed. I really wanted to run but it probably wouldn’t have been in my future self’s best interest.

I’m so sad.

But I feel better today and I’m going to go for a run a couple runs on the weekend. Also next week is our “tapering” week, so it’ll be easy runs that I can defiantly keep up with.

I’m starting to feel really nervous about the Road Race and about completing it in my goal time of 55 minutes. I’m hoping that this week hasn’t set me back and that I can continue on my Race day track. I think despite my sadness the best thing I can do is stay positive. I’ve decided even if I don’t make my goal time, that it’s okay. I will try my hardest but if I don't quite make it I can always recalibrate and try again. I won’t give up. I’ve worked hard over the past 8 weeks and have met some wonderful people. I love running again. (Almost crave it). And no matter what, I’m going to have fun at the Road Race.

Congrats to the running group for completing the race day routes last night! You guys are all going to rock the race. I hope everyone enjoys their Sunny, Beautiful, and Warm Friday.

PS. I’ll be at Canadian Tire on Saturday supporting the Jump Start Campaign. The Y is bringing a Bouncy Train J. Come out and say Hi.

Seawheeze shorts

Can't wait to test them out!

Boot Camp/Learn to Run: Week 9

Ugh, So I missed Tuesday nights run.

Here’s my story: So I was super pumped about my week and motivated to get going. I posted my ‘Tuesday motivation’ and I was set on working hard. I get to boot camp and my stomach isn’t quite feeling quite right but I didn’t think anything of it.

First round of cardio… Line sprints with jumping jacks in between each sprint. I felt okay after. Then we started a round of strength training and I started to get light headed…(**warning sign**). I continued the strength training round but I tried to take it easy. Second round of cardio…the Tunnel of Love. I started to sprint up the hill but stopped when I could taste the reminisce of vomit in my mouth…(so gross, sorry). Ah, so that was it, but I was still determined to finish the class. I finished the rest of the class walking the cardio drills and taking it slow and easy.

I went home sick…Like stuck in the bathroom sick. By then it was already 130 and I felt bad about calling in sick with only a half hours’ notice. So I went to work. I could only hold down a few crackers for lunch and my stomach felt really tight the rest of the day. I left work early and in my state, a run would probably be a bad idea.

I stayed home Wednesday sick. Stuck in bed… I didn’t move, and I barely ate. It SUCKED. Today I feel like I have ants in pant, like I need to get out and do/accomplish everything. I really want to run tonight but I’m not sure if it’s a good idea, perhaps I’ll just take it easy?

So that’s the story of why I missed Tuesday’s run. I feel guilty and sad because training at this point is so vital. Only 2 weeks until the Road Race! And I have a million questions as to how I got sick… did I leave that yogurt in my purse too long?, did I do one too many Yoga classes on the weekend? Was that chicken still good?... Bah but it doesn’t matter. All I need is some rest and recover! (and RUN… as soon as I can.)

Oh by the way my seawheeze gear came in the mail today. I'll post pictures later!

Weekend Run

Almost forgot this happened.
Oh long weekends...

I ran this one all by my lonesome. Although I had some help from Carly Rae Jepsen's "Call me maybe".

So catchy...

Learn to Run: Week 8 Thursday

Morning

“I’m really excited about my run tonight. Tonight we are attempting a route that is very similar to the Road Race route. However, my legs are just not agreeing with my excitement. I could feel their weakness when I got out of bed this morning and I was hoping the fatigue would pass as the day went on but it hasn’t. I wasn’t expecting Tuesday night Yoga to emphasize leg work, and too many warrior poses may be the culprit of my tired legs. At least the weather is nice today…not.

I sit in my office chair hearing spouts of hail clatter off the windows and roof top. Karen, my boss, blames Tara (co-worker) and me for winter’s return. We must have angered the weather gods when we decided to wear sandals and shorts before the May long weekend.”

Afternoon

“My legs are still tired. I’ve lost my excitement for my evening run. The kids at After-school-care are being so mean to each other today and I am mentally exhausted from trying to mediate their arguments.

The sun makes an appearance when the kids go play outside, but it is quickly covered by a dark cloud. A few minutes later tiny white chocolate chip size pieces of ice start to fall from the sky. I hope it doesn’t hail during the run tonight.”

Run time

“I arrive at the Y at 5:30 as usual. I walk up to the doors and see that Carol is talking to a camera man. She seems to be in the middle of an interview and is talking about the Running Clinic (shaw cable exclusive). I wait for the filming to complete before I walk through. Carol enters soon after me and explains the routes. Tonight’s plan is to run most of the Road Race 10k at a ‘slower than race day' pace. I think I can handle it.

We head up Massey and begin our run. My legs are so tired. I hope the fatigue passes. ...

(It doesn’t)…

We are on kilometer 6 and the inside of my ankles are killing me. There is a strange tight, cramping feeling up the inside of my leg. I ask Carol about the pain at a traffic light stop and she advises that I keep going, so I keep going.

The pace is comfortable and we share good conversations during the run, and if it weren’t for the pain in my legs the run would be enjoyable."

Kilometer 8

"We are so close, I am so tired, but I know I can finish this. I slow down my pace because of the pain and everyone is now running ahead of me.

Lindsay and Bella on our easy jog back to the Y.
Too bad you can't see the freezing rain.

Somehow the pain starts to fade… I pick up my pace and catch up with the group. We make it to the Y, but Carol turns right and we keep going… “700 more meters and it’s 9.0k” she says. We all start to sprint… only 600m..500m… It starts to hail and chucks of ice are flying towards my face… 300m…200m…100m. I forget about my legs and just focus on running as fast as I can... 30m.20m.10m. DONE.

We take an easy jog back to the Y. I am freezing and I have lost the dexterity in my hands as I try to zip up my coat. We stretch and we are off to our busy lives.”

Tuesday’s run was a hard one for me, but I’m so glad I finished it. I would have never done it alone and I am so very grateful for the wonderful people in the running group that motivate me. Thanks guys!

Jog Log 

Intensity Level Chart

This is the intensity level chart from the lululemon tackle box. I really like it, so I decided to share. I love the description for intensity 9-10 because it perfectly describes how I feel during high intensity runs.

Intensity Level	How does this feel	When do I use this level?
1-2	Too easy to be considered training	Never
3-5	Can carry on conversation comfortably	Easy runs/long runs/optional runs/warm up/cool down
6-8	Hard- conversations are difficult	Tempo runs/hill intervals/pick ups
9-10	You may question your very survival/sanity	A good hill interval and during intense pick up interval

Learn to Run: Week 8

Via email from Carol (Running Leader extraordinaire):

A quote from Runner’s World Magazine – “If you run, you are a runner.  It doesn’t matter how fast or how far.  It doesn’t matter if today is your first day or if you’ve been running for 20 years.  There is no test to pass, no license to earn, no membership card to get.  You just run.” – John Bingham

“I arrive at exactly 5:30pm. I dash to the Y doors and wedge my way into the group. Carol gives us the signal and we all start to move outside for our run.

I can see that the city haze has lifted; revealing blue skies and the evening sun and I can feel the warmth of the air.

Today`s run is a short run and Carol has suggested we work on our goals for the Road Race. Flashbacks from my speedy (and a little insane) weekend run scatter my thoughts, and I try to convince myself that I did it once, so I can do it again. *Goal – 55 minute 10K!!*

Carol sets a good pace for us and I am running with Brad, Buddy, and Lindsey. (and 2 canine friends J). We are a couple kilometers into our run and the pace is manageable. Our usual conversations are replaced with deep breaths, sighs, and focus.

My breath is heavy and I am struggling. I am motivated by the group and I keep pushing. We turn the corner for the last stretch of the run.

Carol begins a monologue of motivation, 

“Imagine this is the road race. You can hear the crowds at the finish line. ”

 We start to turn around the bend in the road.

 “Now you can see the finish line and all of adorning fans. Only a little more to go and the race is complete.”

Carol's pause is filled with the sound of pounding shoes on the pavement and deep breaths.

“Push all the way to the end! Forget about your legs, it`s all in your head now.”

Somehow we are all sprinting, pushing towards the imaginary finish line. 

Red faced and sweaty, we all make it.”

It was a tough run but I`m still alive, still walking, still breathing, and still going.

Results from my Jog Log

SeaWheeze Tackle box

Keeping my eye on the prize...

1.) June 3rd YMCA 10k Road Race
2.) August 11th Seawheeze 1/2 Marathon

If you're thinking about joining me on August 11th for the Lululemon 1/2 marathon, you should check out the seawheeze tackle box.

There's a training schedule and some running advice.

Seawheeze Tackle Box

I saw this quote and I just couldn't help but post it. Runners work hard.

Fast Weekend Run #1

Ahhh so hard. I thought at one point I was going to die.

Graham came with me and motivated me along the way. So thankful! I don’t think I could have done it by myself. Running fast is hard and, at times, the encouragement from Graham was all that kept me going. It’s a mental, will power, mind game you play with yourself. You have to convince your mind that you can run when your legs are weak; your breath is quick, and your lungs are burning. It was really difficult for me, but the first fast run is going to be the hardest...right?

If you read my last post about my running goals then you know that today I was trying to maintain a 6:00 minute per kilometer pace. Before I started the run I was a little nervous because I knew I would have to post my ‘jog log’ and you guys would know if I had been able to do it or not. well....

Mission accomplished! 
Here is a more intimate look at my jog log

I’m so proud that I finished. I can't believe our average pace was 5:30 mins per kilometre. That was my goal for the third run!


And again, I can't believe that's the pace I have to maintain in order to run 10K in 55 mins. The thought frightens me a bit, because after the first kilometre I wanted to stop.


During the run I kept going through the arsenal of excuses I keep in my head, trying to think of a reason why I needed to stop, but I had nothing. (It’s so strange that when something is difficult, I try to think of a way out of it. That’s a pretty bad habit I need to work on. Does anyone else do that?) 


Anyway, I really had to push myself and the burn was intense, but it’s done now.

And now that I’ve done it once, I know that I can do it again. If I keep working at it, I really think I can do it! 


It's not going to be easy, but I'm going to try my best to make it happen.


I hope everyone is having a great weekend and enjoying the sun!

Top 5 Things to do this Weekend

... And Run

(After hours of extensive research, Lululemon has narrowed down the top 4 things you must do this weekend. I added the 5th)

Learning to Run: Week 7 Thursday

Jog Log 

5 minute walking warm up, 10 minute run 1 minute walk intervals...and a couple traffic light stops

Thursday's run was awesome. It was a small group and there were only 3 trainees and 2 training leaders there for the 10 K group. But is was nice because we got to discuss our goals and make plans on how to achieve them.


My Goal: 10K in 55:00 minutes for the June 3 YMCA Road Race
Currently I average about 6:30 per kilometre. To reach my goal I need to cut a minute off my kilometre time. Yikes...That seems like a fast pace to keep for 10 kilometres.

But I think I can do it.

So now that I know where I want to be, I need to figure out how I'm  going to get there.

My Actions (which will help me accomplish my goals)
Carol suggested going for a few fast but short runs and working my pace to 5:30 per km.
So for my weekend runs I plan to run short but fast runs. And this will hopefully allow me to work up my pace. I only have 3 weekend runs before the race... this is my schedule

1. 5 km at 6:00 m per km pace (May 12)
2. 5km at 5:45 m per km pace  (May 19)
3. 5km at 5:30 m per km pace  (May 26)

Hopefully this helps my speed. Also Carol had mentioned that your training pace is always a little slower than your race pace, so hopefully I'll get adrenaline pumping on race day to help my time.

If you have a fitness goal, or any goal really, I think it helps if you write it down. 

My goal setting tips.

1.) Establish the goal

2.) Set a Deadline/Date for the accomplishment of the goal

3.) Write down what actions you are going to take that will help you accomplish the goal and pick a    time/date when you are doing the actions.

Simple right?... Doing the actions is the hard part. Keep yourself accountable, don't forget the goal you set out to achieve. Even if you don't quite hit your goal, adjust the deadline and keep working at it.

Learn to Run: Week 7 Tuesday

Tuesday’s run was pretty awesome.

Jog Log (including 5 minute warm up walk)

9 minutes run and 1 minute walk intervals

Here are some of my thoughts about running groups:

1. Running in a group is a million times easier than running alone.
2.  I rather run a marathon with a group, than run 5km by myself.
3.  I think running groups are the bomb.
4.  I can’t stress I how much I love running groups. (Or at least my first experience with the Y running clinic)

But seriously, my experience so far with the Y’s learning to run has been so terrific. It motivates me to actually run at my full potential. It keeps me accountable to my goals. And it is a great avenue for meeting great people with the same interests. I know that it is important to learn to run alone, but I think a running group is a great way to get started or keep up your motivation. I'll defiantly be signing up for the next one.

Learn to Run: Week 7

My week for runs looks like this.
Tuesday
10 km group -  Massey up to Ospika, left on Ospika, at Ferry, go right, cross at the side walk and run to the end of the road and onto the dog park trail, run along the trail and come out at 22^nd, run up 22^nd cross Ospika up to the Hwy cross and down Griffiths back to the Y 7.4 km.
Thursday
10 km group – Massey up to Westwood, left on Westwood, right on Ferry all the way to end and onto the dog trail to the end at 18^th, up 18^th to Central, right in front of the college and back to 22^nd cross over to Griffiths and back down to the Y 8.7 km.
Weekend
10 km group - Rest run. Massey up to Vanier, left on Vanier, right on dufferin, right on Ospika, right on Massey and then back down to the Y 4.4 km.

Meaning I'll probably skip boot camp this week because of the distance (and probably intensity) of the runs.
I'm starting to get tight hamstrings, which in turn, causes pain in my knees. I don't want to over work it and not be able to run at all so I'm going to be cautious this week. On my weekend run I could only run 3 km before my knee pain took over. So I ended up walking 3km back home. I'm going to take it easy.

Only 27 more days until the Road Race... Let the countdown begin.

I need to relax and 

Learn to Run: Week 6

Week 6

Tuesday 6.0 km run

In a nut shell: Super Awesome! Got lost and ended up running 6.5-7k easy breezy! (Yes no breaks, except at lights) So proud of myself.

Story experience: “I arrive at the Y and Carol has just started to arrange us into our 5k and 10k groups. We step outside and begin our warm up walk. The evening breeze makes me instantly regret my choice of attire. The appearance of the sun has misled me. I rub my exposed arms with the hopes of creating some warmth.

We head up Carney Hill and I can feel my legs shaking from my boot camp exertions earlier in the day. I cringe through the hill and feel the ease in my thighs as we return to level ground. I am running with Vanessa, Brad, and Buddy today. The conversation is lively as we discuss the possibility of a ½ Marathon in August. Vanessa and I have even decided to train together over the summer and to keep each accountable to a schedule.

In the midst of it all, we discover that we are a little lost. Perhaps a wrong turn somewhere but we eventually arrive at the Y. Out of breath and red faced, we begin our routine stretches. I feel fantastic and leave feeling so proud about our run.”

SeaWheeze ½ marathon here I come!

Thursday 4.0 km run

In a nut shell: It was a strange and difficult run. I ran by myself. All by myself. Alone with my thoughts…

Story experience:

“Today Carol informs us that the 5k and 10k groups run together.

We begin the run.

The group is small today.

I look around but I don’t see my usual running partners Vanessa or Brad.

We head up Carney Hill and I notice that almost immediately the group disperses.

Carol and Lindsay are leading the group and I can see them not too far ahead. I have managed to set myself between two groups. I am, for the first time during this clinic, running alone. My legs are still fatigued from Tuesday’s run but after the hill they begin to get their rhythm. Carol and Lindsay motivate me to keep my pace. If they get out of sight, I’m lost. The Prince George streets are still new to me and I wouldn’t feel comfortable finding my way.

I feel conflicted as I battle my breath, my goals, and my thoughts of walking. I am running alone and my thoughts of quitting are haunting. I think to myself “you can do this, you have done this before, and you are still accountable to yourself and your goals.”

My lungs are burning and my legs are weak. My self-motivation is dwindling. I try not to think. All I can think about is walking, which is quitting, because I know I can do this. I want to walk, take a break, and stop.

But somehow I make it to the Y.”

Self-revelation: I need to learn how to run by myself.

Thursday’s Run was really hard for me but I pushed through. Proving to myself that I can so this. Running is a mental game.

I'm going to start logging my runs so you guys can see my progress.

Jog Log From Thursday's run

Learn to Run: Week 6

Soooooo, something crazy happened on Monday.

Because of      1.) Life goals,

2.) The rebirth of my passion for running (b/c of the running clinic,) and

3.) My love for Lululemon,

I signed up for the SeaWheeze Lululemon half marathon!!!! That’s a little insane right? Here I am training for the YMCA 10K road race, and then BAM, ½ marathon here I come.

Alright, it has been one of my life goals to complete a ½ marathon before I’m 25. I just turned 24…times-a-ticking. And I seriously, (never thought I would say this) really, actually enjoy running in the moment. Running use to be one of those things I would make myself do because I knew it was good for me, and it would make me feel accomplished afterwards. But because of the clinic, I really enjoy seeing my progress, the conversations, and my elevated moods; which are all a result of the running.

And after running for 6 weeks consistently, I really think I can do this. 22 k! YAH! I really think I can. I have shied away from signing up for a race before because I was scared I couldn’t do it. Or terrified I would quit. But I have this new found confidence in my running abilities and if I work at it, I think can do it!!!

So that’s my news for today. Seawheeze ½ marathon in my old home town of Vancouver. I’m going to start my marathon training schedule right after the road race. If you’re interested, I am looking for a training partner. We can keep each other accountable to the schedule. Also yesterday at the running clinic we were entertaining the idea of putting together a Prince George team. What do you think? If we get enough people I think it would be so cool to represent PG this way! Thoughts?

Email hong.trieu@pgymca.com

For more info about the Seawheeze ½ 

http://www.seawheeze.com/