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Category: Marathon

Runner Interview – Yana Hempler

Posted on 18 November 2015 by

Denise — No Comments ↓

When you love and trust the process, progress will be inevitable. I’ve run several races with Yana, but we’ve never formally met. Still, the Vancouver Island running community is small enough and if you run enough races, you soon get…

Posted in Cross training, Marathon, Runner Interview, Running

My First Half

Posted on 27 March 2015 by

Denise — No Comments ↓

I’ve joined the big leagues! I ran my first half marathon! I have been running for many years and have run lots of 5, 8, 10, and 12K races, but not one with a “marathon” in the title, until last…

Posted in Feet, Marathon, Racing, Yoga

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Master running crew. @nanaimotrackandfield @nantra

Master running crew. @nanaimotrackandfield @nantrackmasters

Sun’s out, guns out! Master runners at the track

Sun’s out, guns out! Master runners at the track working hard, building muscles.
It’s hard to believe it is October! We’re back at it for Fall and Winter conditioning.
@nanaimotrackandfieldclub #mastersprinter #mastertrackandfield @nantrackmasters #runningwithfriends #sunnyoctober #sunsoutgunsout @wandurban @denise_bonin @shawnfostvelt @nolahendrie

Today’s Saysutshun Island run/walk crew. Jane, s

Today’s Saysutshun Island run/walk crew. Jane, since we found you in the trail, you’re included along with, Penny, Josephine, Trudy, and Jackie.
We all love the 8k (out and back) from one end of the island and back. I’m particularly fond of the 2k downhill run portion, which I motored down like a bear was chasing me… wait that was Jackie!
I noticed that the tree roots were more prominent on the trail this time. I’m guessing this is possibly from the dry weather and all the visitors using the trail. Soon we will have the whole island to ourselves as the cooler weather returns. Sorry… that’s a bad thought. I’m not ready for cooler weather… not yet!
@rowboatrealtor
@pennypalen @josephinekenchenten @trudychatwin @annienorgan #trailrunners #sundayrunday #friendswhoruntogetherstaytogether #newcastleislandprovincialpark #saysutshun

Celebrating Global Running Day with Trudy, Josephi

Celebrating Global Running Day with Trudy, Josephine and Penny. We ran 3x800m on our island gravel roads, with hills and valleys! There were 2 dogs with us too. I think this will become a weekly event. Trying to up our cardio fitness game!
#globalrunningday #runningwithfriends #runningwithdogs #gravelroads #boostingcardio

The Nanaimo master track and field gang at the tra

The Nanaimo master track and field gang at the track this morning-just before the cinnamon buns and donuts. Seriously, who’s idea was that? I have no restraint! Such a beautiful sunny day, except for the cool wind. I had to keep persuading one fellow that it was OK to run into the wind. It’s all about effort - especially during practice! That way you’ll be even faster when you’re racing without wind.
@nanaimotrackandfield #mastersprinter #trackandfield #runningintothewind

Saturday at the track with the master sprinters. T

Saturday at the track with the master sprinters. This small but dedicated portion of our team came out in the cold weather and had a lot of fun sprinting. We eventually warmed up and took off the warm winter jackets, but kept the hats on.
#mastersprinter @nanaimotrackandfield #winterrunning

A fun run with Wanda, Win, and Jess through Beach

A fun run with Wanda, Win, and Jess through Beach Estates Park this morning. It's a lovely trail starting just behind Brooks Landing Mall (Save on Foods) and following a babbling brook and waterfalls down to Departure Bay Ferry Terminal. We ran down (lots of metal stairs and bridges) and then along the waterfront seawall for a bit and then back up the park trail, which seemed twice as far! We followed that with coffee and treats with Shawn at Drip coffee at Departure Bay beach. Great morning. First run without long hair. I think it cuts down on resistance. 😂
#gottarun @wandurban @win6582 @dripcoffeesocial #beachestatespark #explorenanaimo #nanaimocityparks

Morning run in Newcastle Island with Josephine and

Morning run in Newcastle Island with Josephine and Alison, plus little Sasha. I felt good running with my long ponytail swinging behind me for the last time before cutting it off. Also so grateful for so many amazing trails and trees in this beautiful park!
@alisonwatt.art @josephinekenchenten #saysatshun #runningwithfriends #runningwithdogs #runningwithcancer #gottarun #longgreyhair

Master Nanaimo Track and Field Club runners before

Master Nanaimo Track and Field Club runners before and after running 6+k part way around Westwood Lake and then into Morrell Nature Sanctuary. (See last map photo)
They were all so amazing! #endorphinehigh We only lost one runner. 😂 She actually tagged on an extra couple of K at the end of the run so she missed our ending photo. #overachiever 👏
This location was my choice and I managed to not get anyone lost. Everyone was great at waiting at trail junctions for each other and for trying their best to keep up. The onsite trail maps and trail signs made it easy! Lots of great comments from the gang about what an awesome place this was to run! I'm grateful to all my previous running buddies who took me there over the years. #gratitude
#westwoodlake #morrellnaturesanctuary #trailrunning #runningwithfriends #sprintersruntrails

Yesterday's run was interesting! I'd planned on ru

Yesterday's run was interesting! I'd planned on running 6k, which, spoiler alert, I did, but not quite the way I had expected to run it.
I ended up running the first k in 5:44, then 5:43 for the second and 5:45 for the 3rd. Then I stopped and walked. My mind overruled my body. It said, great job on those 3k, but you can't sustain that, as much as you'd like to... maybe another day, but not today.
I walked for about 10 minutes thinking about my 8k training plan then returned to the spot where I quit the first 3k and carried on at about a 6:15 min/k pace for another 3k. I could have quit after 2k but pushed on. It's all about getting in the right mind set and pushing to finish what you started. But also stopping when it is just not working. I didn't feel bad about that 'cause I know that I can push through next time. In addition, I realize that it is going to take time transitioning from a 100 and 200m sprinter to a distance runner, but I've done it before! So damn it, I can do it again. Plus, maybe the two exercise classes I taught in the morning and my lack of sleep the night before might have been factors in my fatigue. No way! #noexcuses
I followed up with some yoga stretching on the deck where I tried to just focus on stretching my muscles and not think of the million other things going on in my life!
I could have stayed in Shavasana for a long time! But, food...
#masterrunner #yogaonthedeck #racetraining #gottarun #determination #transitions

My 6k training run thru Colliery Dam Park took mor

My 6k training run thru Colliery Dam Park took more than an hour to complete. Why? At first it was because I was running uphill, then I was running off the main trail over roots, rocks, and logs (yes, that was a deliberate choice, just for fun). Then I just decided to run and stop and take photos. It was such a beautiful day, in such a beautiful location. The lakes behind the dams were so pretty reflecting the sky and forest. I managed to find the tunnel at the far end of the park with all the glorious graffiti. Most of the park trails are dirt, some are paved and there are a few boardwalks too, plus numerous bridges.
Although the photos don't show them, there were a lot of folks enjoying this jewel of a south Nanaimo park! There were kids, dogs, fishers, and even some swimmers, oh, and a few other runners, too.
Water in the streams and spillways is very low or non-existent. Must make a winter trip there to see that feature.
I can't say enough about how wonderful it was that this Park and specifically the Dams (and lakes) were saved back in 2012.
#runningalone #gottarun #trailrunning #nanaimopark #collierydampark #explorenanaimo #racetraining #grateful

The training continues with a classic hill repeats

The training continues with a classic hill repeats session. "Hills are our friends", as I used to say when I was coaching! And I know how important they are for increasing speed and strength!
A bunch of us Master runners (and one teenager - who was also our photographer - thanks, Sonya) headed over to Schook Road in North Nanaimo this morning and ran hills.
Following that, we rewarded ourselves with a post-training coffee and gab session at a nearby Serious Coffee (which I got completely lost trying to find and led Terry astray, but recovered in time to join the rest, phew).
#masterrunners #hillrepeats #greatteamspirit #runningwithfriends
@sonya.urbanowicz @wandurban @shawnfostvelt @terryriggins

Another non-stop 5k in the bag. My 8k race trainin

Another non-stop 5k in the bag. My 8k race training is going well. I'm trying to up my distances from sprint training. Such a different kind of running! But I've been here before!
Using a GPS watch is great for keeping me on track. I can see that even after a week, I'm getting faster. Plus, running every second day seems to be the perfect strategy. Rest days and red shades are key!
#trainingrun #redshades #gottarun

Getting out there and training with the best! Than

Getting out there and training with the best! Thanks for the great 7k run thru Bowen Park (so little water in the river!) and Buttertubs Marsh. I feel my distance legs coming back after all the sprint training.
Croissants and cool water après run - nice!
@win6582 @wandurban #gottarun #trainrunning #bowenpark #buttertubsmarsh #runningwithfriends

Trail runner! #runnerfeet #tanlines #lovedirt

Trail runner!
#runnerfeet #tanlines #lovedirt

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