Vancouver Sun Run April 19 / 2009

The Vancouver Sun Run is by far the best road race I have ever done.   If you are a runner and you haven’t done this race then you have to put it on your list of things to do.  This year’s Sun Run had over 55,000 runners!  As an elite runner I was able to start at the front of the line so I didn’t have to worry about getting to the start early to get a good position or trying to weaver my way around runners to get a clear path. 

The first mile or so of the run is downhill so be prepared for a fast start!  I went through my first mile in 5:15!   From here we cut through Stanley Park on Lagoon Drive and headed onto Park Drive where we got a beautiful view of the harbor.  Somewhere around here is the 3km mark and when I checked my watch I was at 9.55.  Not crazy fast but still a good pace.  At this point I settled into 3:30 pace over the rolling hills but was dropped by the rest of the pack (about 6 girls).   It wasn’t until going up and over the Burrard Bridge where I realized I was starting to catch a few girls again.  At 7km I caught up to Lucy Smith and Lisa Mensink and I was still rolling!  I was feeling great, and still holding about 3:30 pace.  I put in a few accelerations to make sure that I had dropped the two girls and turned my attention to the group of three girls ahead of me.  I knew that they didn’t realize that I was coming so I was in a great position.  By about 9km I was close behind but decided to time my kick so that when I went I was going all the way to the finish.  I didn’t want to give them time to respond.  So when I got to the top of Cambie Street bridge I waited until the bridge exit ramp where I could see the finish (maybe 600m?) and I just went for it.  I passed the three girls and went as hard as I could to the finish.  I ran the last kilometer in 3:15.  I finished 2nd overall, 20 seconds behind junior world record holder in the half marathon (1.07.57) Abebu Gelan of Ethiopia and was the first Canadian in a time of 34.23.  It was an awesome race!  When these types of races come along you have to enjoy it because they don’t happen that often. 

Upcoming Races:
Mothers Day Run:  May 10
Coronation Triathlon:  May 24
Coteau-du-Lac ITU Triathlon Premium Pan American Cup: June 20

March 07:  NACAC Cross Country Championships: Orlando, Florida

March 28:  World Cross Country Championship:  Amman, Jordan

April 20: Vancouver 10 km Sun Run; Vancouver, Canada

IAAF World Cross Country Championships: March 28/2009

The World Cross Country Championships in Amman, Jordan was amazing!!  I had such a great time, met many wonderful people and gained a lot of experience.  The Jordanian people were wonderful!  

My first workout was on Tuesday March 24 and I don’t think that I have ever felt so bad in my life!  Even the slightest incline sent my heart rate though the roof as I struggled to finish our 30 minute run (in the pouring rain).  Things improved quickly though as my second run later that evening was 100 times easier even though I managed to get lost and had to take a cab home!  Turns out we were only about 7 blocks from our hotel but there are no streets that are straight and it is so hilly that it was really easy to get turned around.  Amman is something like San Francisco….it is either up or down, no flat spots. 

Wednesday we did our morning workout and headed to the Dead Sea.  If you haven’t been to the Dead Sea, put it on your list of things to do because it was amazing.   You just float on top of the water!  You can actually stand straight up and down in the water and not touch the bottom!  You can even get your head to go under if you tried in this position.  Not that you should try to put your head under because if you get the water in your eyes it is not going to feel too good.  Oh yeah and don’t shave in the morning because your skin will burn like you have never felt before! 

Thursday was the only day we did a hard workout.  Mine was 20 minutes warm up, stretching, strides, and then 1x600m at starting pace, 10 minutes tempo and 4x200 at finishing speed with a 15 minute cool down.   My legs were actually starting to feel pretty good by this point. 

Friday was a relaxing day.   We went for the course tour at the race site, did out pre race warm up and went home.  IAAF rules are such that teams can only preview the course the day before the race and only for a few hours. 

Race day was such a roller coaster!   We didn’t race until 3:40pm so we had most of the day to relax and prepare.  Everyone thought that Jordan, being in the desert, was going to be really hot.  It actually didn’t get hotter than +21 degrees on one day and on race day was quite chilly, really windy and a temperature of +13.  I warmed up as usual (20 minutes jogging, stretching, drills and strides). 

The course was the hardest that I have ever run!  The start was  200m uphill, then a big 180 turn to a long down hill, then a flat really rocky and really windy section, another turn around to a long uphill to the start again. It was 4 loops of 1x1500m, 3x2000m with a 200m start and a 300m finish (8km).  The last 300m to the finish was a steep up hill, so combined with the hill that we had already run 4 times, it was about 1km long!   It was hard but I managed to pass an American girl on the way up.  In the end I finished 67th and was the second Canadian.  The Africans secured spots 1-12 with the first non African finishing 13th (Kim Smith of New Zealand who has a PB in the 5000m of 14.31).  Just to give you an idea of how hard the last hill was: a Junior girl was walking for a bit and no one passed her! 

I probably didn’t have an A race but it was a solid B race.  I was a little disappointed when I finished because throughout the race I never once felt like I was going at a good pace or effort.  The whole race was just so hard.  On hind site though I know I couldn’t have went any harder and am pretty satisfied with the race. 

NACAC Update

On the weekend I competed in the NACAC Cross Country 6km Race in Titusville, Florida (just outside of Orlando).  I left for the race on Thursday morning in the worst snow storm of the year!  I didn’t plan for this as when I went to bed on Wednesday night it was +6!  It was a slow and very windy/snowy ride to the airport.  Surprisingly though, the most flights were on time. 

Friday we did a light workout which included a 20 minute run on the course, stretching, running drills and some fast pickups.  It was really hot so we didn’t stay in the sun too long.  Although I wish we could have!

The Senior women’s race was scheduled for 10:30 am.  I didn’t think it was going be too hot at that time of the day but boy was I wrong!  It was really hot, about + 27-30.  

The start of the race went out really fast; I got myself into about 3rd where I stayed for about 1km.  After that I was passed by all the USA girls so I just tried to stay with them.  The race was a 3 lap course.  In the second lap few of the girls in front of me fell off the pace and dropped back but by the last lap I was passed by 2 more girls who took it out a little slower.  These two girls ended up finished 1-2 and a slower start was obviously a good strategy in the heat.  I held on to the finish and managed to pass one more USA girl and finished 5th overall and second Canadian.  I was 35 seconds behind the winner.  My finish time was 20.46 (6 km).  I was a little disappointed at my time but happy with a 5th place finish.  Team Canada finished 2nd to the USA. 

Next weekend I will run the St. Patrick’s Day10km Run in Calgary.   Then I am off to Amman, Jordan for the World Cross Country Championships.

February Update

Every year February never seems like it is going to end.  I think because in my mind  after March is the start of spring.  Its not that I don’t like winter I just don’t like it 6 months of the year.  This winter has been pretty decent except for our 30 day stretch of    -30.  Running in -30 makes you appreciate -15 especially when you have to run for 90-120 minutes outside.  I must say though this winter I came out on top versus Old Man winter.  I ran outside every Sunday for at least 90 minutes (even though it took me that long to get all my layers on).  It was nice to be outside but it was really really cold, especially by the last 20 minutes.  But I survived and by summer will forget about the Northern Alberta Winters.   

Since Nationals I have upped my running volume.  I am running 6-7 days per week now.  I usually do 2 track sessions, one outdoor tempo session; 2-3 x 70-80 minutes easy runs and one long run of 90-120 minutes.  I have really noticed a difference in my speed and endurance since starting on the track.  I was really sore for a few weeks but you pay your dues and things eventually come together.   Some of my hardest sessions have been 40x200m with 20 seconds rest and 20x400m with 40 seconds rest at race pace.  Those workouts make you tougher mentally. 

I haven’t been able to race as much as I wanted to before the Championship events but I think I will be ok.  I ran a 3000m indoor race at the Golden Bear Open Track Meet in the Butterdome in January and clocked 9.39 without too much effort.  Then I was lucky to get away to California for 9 days where I mostly trained but was also to get in a 10km Road race in Redondo Beach, just outside LA.  The race pretty much sucked (I had tired legs) I placed 3rd and ran 36.27.  You win some you lose some. :-)

So now I am off to the NACAC Cross Country Championships in Orlando on March 5 where I will race the Senior Women’s 6km race for Team Canada.  Then I am off to Amman, Jordan for the Cross Country World Championships where I will run the Senior Women’s 8km race.  I am really excited about the chance to be a part of Team Canada and I can’t wait to race! 

Up coming races:
March 07:  NACAC Cross Country Championships: Orlando, Florida
March 28:  World Cross Country Championship:  Amman, Jordan
April 20: Vancouver 10 km Sun Run; Vancouver, Canada

Worlds Update

Chantell is leaving for the NACAC Champs in two weeks then on March 22 she will be leaving for the World Croos Country Championships in Jordan.  Both events are self funded.

Training Resumes

Since having a baby in June I have been quite busy.   I love being a mom and I am enjoying my time off to spend with our little bambino.

I took 12 days off before I started walk/jogging, then I progress to 5:1, 10:1 finally to full running.  I was surprised at how hard the running was in the beginning, I thought that since I lost 25 lbs it would be easy.  Boy was I wrong!  I kept at in and before I knew it I was running full speed again.  I have been running faster splits than I ever.  I haven’t been able to train as much as before but I am getting a lot of quality workouts in and it seems to be paying off. 

So far I have 6 running races since September and couldn’t be happier with my results.  I won the Saucony Run Alberta XC Series, finished first at the Melissa’s 10km Road Race and third at the AGSI Canadian XC Championships (my first podium at the Canadian Champs). As a result of my placing, I will represent Canada at the NACAC and World Cross Country Championship in March 2009.

Results:
Melissa’s 10km Road Race: 1st

Oct 4th Augustana College Meet (Camrose) 1st
Oct 11th: Edmonton XC Championships (Edmonton) 1st
Oct 25th: Alberta Provincials/Stewart Cup (Calgary) 4th
Nov 15th: Run Alberta Cross Country Series Champs 2nd
(Edmonton)

Nov 29:  AGSI Canadian XC Championship 7km 3rd  (25.26)

Hi!  Thank you to Jack for his wonderful sponsorship over the past 2 years.  Fast Trax has provided me with a lot of support.  It can be very tough being an amateur athlete trying to be the best and every ounce of support is greatly appreciated. 

A quick history on myself: I have been running since I was a Junior with Leduc Track Club circa 1996.  I went to University in Edmonton and ran on the U of A Track and Cross Country Teams.  My University career was plagued with injuries (torn groin, stress fractures, and tendonitis) and was for the most part pretty disappointing.  I mostly ran 800m-1500m.   After graduating I became injured again and this time decided to keep fit by learning to swim and bike.  Learning to swim was one of the most difficult and humbling experiences of my life.  By the end of the summer (2004),   I decided that I might as well try a triathlon.  I borrowed a bike and wetsuit and signed up.  Well it was one of the hardest things I had ever done and the next day I was sore from of my feet to my head.  I finished first and I guess it started me off what has thus far been an exciting and challenging adventure.  My swimming is improving year by year and my running has really taken off.  I have been healthy since taking up triathlons and have been able to train hard for a few years now.   I am coached by Glen Playfair and train with an amazing group of girls.  In 2007 I made my first National Team.  I placed 9th at the North American Central American Caribbean Continental Cross Country Championship. I won the St. Albert 10miler in a time of 59.16 and really enjoyed the challenge of the longer distance.    Also in 2007 I placed 11th at the Triathlon Continental Championship (where I ran 36.15 in the 10km) and 6th at the Pan American Cup of Triathlon in Kelowna (where I ran 35.50 in the 10km).   So that brings me to today. 

In 1 week (hopefully not too much longer) I will become a Mother.  Pregnancy has been wonderful so far and my husband and I are very excited to meet the new addition to our family.  I am still “training” albeit at a much slower pace and decreased mileage.   I never thought that running could be so hard!  I run every other day anywhere from 30-60 minutes depending on how I feel.  I swim 5-6 days per week (I love being weightless).   The biggest challenge I am having is keeping my heart rate under control.  Pre pregnancy I could push myself through anything, now I have to know when to stop and when to slow down before I get too tired.  It has been a great learning experience for me.  Motherhood will be very exciting and I am looking forward to the arrival!  The rumour is you get faster after having a baby, I hope so! 

I plan on getting back to training as soon as my body is ready.  I want to do a few fun races in August and would love to be back in shape for Cross Country Nationals in December.  I want to continue training and racing at a high level. 

Thank you for reading!  Happy Trails!