Not To Be Trusted With Knives

Nov
18

Salmon Spawning

Category: 101 in 1001, science Tags: 101 in 1001, BC, Kanaka Creek, Maple Ridge, salmon, salmon spawning, science Leave a Comment

Last weekend Scott and I decided to go do something that has been on my list of 101 things to do in 1001 days since the second iteration of my list (and I’m currently on my fourth iteration!): watch salmon spawning. We headed out to Maple Ridge, specifically Kanaka Creek, where salmon are knowing to run. Our first stop was the fish fence:

Which they use to count the salmon so they know how many salmon are spawning.

And this is what we saw on the fish fence:

So I knew that salmon die after they spawn, but I didn’t really think about the fact that going to see salmon spawning would mean seeing a bunch of dead fish, and then a few fish that are slowly swimming around on the brink of death.

I guess I should have been more specific in my list – like “go to see salmon spawning early enough that you see the part where they are jumping up the river, looking strong and determined!” Perhaps I’ll have to add that to my next 101 list!

On the plus side, the dead fish provide a delicious treat for bears¹, who later poop in the woods (and also drop bits of salmon remains) and provide nitrogen for the trees, which later provide shade for baby salmon, so it’s the circle of life, as this sign told us:

Also, for some reason that sign has a random closing quotation mark after the word fry!, but there’s no opening quotation marks anywhere and it’s kind of driving me crazy.

In conclusion, salmon are cool and I wish I’d seen them in their more lively state! But I did see them, so I’m marking this one off of my 101 list as “complete!”

Thankfully, we did not see any bears! [↩]

Dec
23

By Beth

Mindfulness and the Gym

Category: Nerdery, rampant narcissism, science, sports Tags: do you even lift?, gym, meditation, mental health, mindfulness, Nerdery, rampant narcissism, science, sports, strength training Leave a Comment

So remember like eleventy billion years ago when I did that mindfulness course? I haven’t really done any mindfulness practice since then, but it’s always been in the back of my mind that I probably should¹.

Well, it sort of hit me one day when I was at the gym that doing strength training is a mindful practice. Being mindful is all about being present in the moment and being aware of your sensations, thoughts, and emotions. When you are doing strength training – if you are doing it right, that is – you are paying very careful attention to your body in the moment. You are setting your stance just so – maybe it’s shoulders packed down, abs and gluts engaged, knees slightly bent, and then you are doing a very deliberate action – lifting in a certain way, focusing on feeling it in a particular muscle(s), focusing on breathing out as you do a particular movement. Sometimes as you go through your sets, you start to get a little lazy with your form – in my case, it’s often that my shoulders start to creep up and/or that I forget to breath. But then you’ll notice that you’ve slipped away and bring yourself back into the right form (or start breathing again!) and it’s much like when you are doing a meditation and notice your mind start to wander, so you come back to your focus on the present.

Dumbells at Strong Side Conditioning I’d been going to the gym for a few months when I realized how mindful this practice was. My focus was very squarely in the present moment – very aware of my body and not really thinking of anything else. I wasn’t worried about the future or dwelling on this past. I was just there, just being, just breathing, just lifting. And I wasn’t even trying to be mindful – it just happened. I remembered the times that I’ve done meditation and how extremely difficult it is some days to quite the mind and just pay attention. I still think it would be useful for me to do some other forms of meditation as well, as there is benefit to the act of being still and observing your thoughts as they arrive, but I think that becoming aware of the mindful nature of my strength training has not only been beneficial in and of itself, but also because it’s reminded me about being mindful. It’s made me more mindful of mindfulness.

There is a link between physical activity and mental health. Mindfulness practice has also been shown to be beneficial to mental health. While there are likely many mechanisms for how physical activity improves mental health, I wonder if any of the benefits of physical activity on mental health are linked to it being an easy way to become more mindful?

Which is quite possibly the least mindful thing a person has ever said! It’s in the back of my mind that I should do that at some point in the future! [↩]

Dec
18

By Beth

Stuff I Learned This Year: Canning Edition

Category: books, food, goals, Nerdery, science Tags: books, canning, cooking, goals, goals 2017, jam, jelly, learning, Nerdery, pickles, preserves, science, stuff I learned this year Leave a Comment

And speaking of stuff I learned through books I read: this year I learned about home canning!

Last year, I made some jams. But this year, thanks to a book that my friend Linda gave to me, Foolproof Preserving: A Guide to Small Batch Jams, Jellies, Pickles, Condiments & More, I actually learned more about the science behind making jams, jellies, and pickled things. This also allowed me to add seven new food items to my list of new food items that I made in 2017 (this year’s goal was to make at least 17 new food and drink items that I’ve never made before):

raspberry jam
figs pickled in balsamic vinegar¹
fig-infused balsamic vinegar²
pickled spicy beans
pickled beets
pickles³
jalapeño jelly

Scott and I just opened a jar of the pickled beans yesterday and they are super tasty, if somewhat sour. I gave Kalev a jar of the jalapeño jelly, but haven’t tasted it yet myself. The raspberry jam, of which I made a tonne thanks to buying an entire flat of raspberries at one of the local farms, has been enjoyed by many as I’ve given it out to a number of people. The pickles and beets and figs have yet to be tested.

There’s still a number of things that I want to try canning – blackberry jam comes to mind as, for the second year running, I failed to go out blackberry picking again this year. But that book has a number of other cool recipes that I’d like to try, such as peach-bourbon jam, mulled cider jelly, red pepper jelly, pickled carrots, pickled asparagus, roasted tomato-lime salsa, spiced figs in syrup, Dijon mustard, and applesauce. Not in the book, but which I want to try: plum sauce. Looks like I have a good list of potential new food items to make for my 2018 goal of making 18 new foods that I’ve never made before!

My first ever batches of spicy pickled beans, pickled beets, and pickles!

Beans, beets, and pickles.

Yes, the figs did come from Tig & Pat’s annual fig party. [↩]
Yes, the fig-infused balsamic vinegar is the vinegar that was left over from when I made the pickled figs. [↩]
Why don’t we call pickles “pickled cucumbers”? Everything else we pickle, we use “pickled” as the adjective followed by the name of the thing we pickled. [↩]

Dec
17

By Beth

I Have A Doubleplusgood Idea for the CDC

Category: health, politics, science Leave a Comment

So apparently the Trump administration has issued a list of 7 words that the US Centres for Disease Control and Prevention (CDC) are not allowed to use in their budget documents for next year:

diversity
fetus
transgender
vulnerable
entitlement
science-based
evidence-based

The head of the agency claims these words aren’t “banned” and a representative from the Department of Health and Human Services said that it was just “guidance” to not use the words and that proposals would more like to be funded if you didn’t use the words. So, sure go ahead and use those words and then your work won’t get funded, which makes them essentially banned.

Naturally, there have been lots of people noticing the similarity to George Orwell’s Nineteen Eighty Four. In that book, the totalitarian government has instituted a language called Newspeak:

“Newspeak is a controlled language, of restricted grammar and limited vocabulary, a linguistic design meant to limit the freedom of thought—personal identity, self-expression, free will—that ideologically threatens the regime” (Source: Wikipedia)

Seems pretty on the nose for the situation here. The administration wants to clamp down women’s reproductive rights, so ban the use of the word “fetus”. Don’t want appropriate healthcare for those most in need, then ban the word “vulnerable”. Hate that science gets in the way of you doing whatever you want to do based on ideology and/or your ability to make a profit? Then “evidence-based” and “science-based” have to go!

I’m pretty sure that Trump has never heard of a dictionary or a thesaurus before, so I feel like the scientists of the CDC should come up with every synonym they can for these words. Here’s a few suggestions to get them started:

Instead of:	Try this:
diversity	multiculturalism, heterogeneity of _____ (e.g,. cultures, race, religions, national origin, sexual and/or gender identities, etc. depending on the specific context), diverse groups, variety of _____, inclusiveness of ____,”inclusion of individuals from more than one national origin, color, religion, socioeconomic stratum, sexual orientation, etc.” (Source).
fetus	foetus (British spelling), fetal being, post-embryo, “the young of an animal in the womb or egg, especially in the later stages of development when the body structures are in therecognizable form of its kind, in humans after the end of the second month of gestation.”(Source),
transgender	people with “a gender identity or gender expression that differs from their assigned sex” (Source)
vulnerable	marginalized, threatened, people who have traditionally been unheard and mistreated, at increased risk, those experiencing vulnerability, vincible
entitlement	rights, enfranchisement, social programs, “the right to guaranteed benefits under a government program, as Social Security or unemployment compensation.” (Source)
evidence-based, science-based	based on evidence, based on science, research-based, fact-based, supported by evidence, supported by science, supported by research, based on scientific evidence

Of course, I realize that this isn’t actually a viable solution – if the powers-that-be are going to reject proposals that contain the seven words, it means they are going to reject things that are related to that concept. It’s actually quite unbelievable that the organization that is responsible to “protect public health and safety through the control and prevention of disease, injury, and disability in the US and internationally” (Source) is being preventing for dealing with issues that are core to their work. My heart goes out to all the people working at the CDC who have to work in such toxic conditions and to all the people around the world whose health and lives will be negatively impacted by the effect this will have on the CDC’s ability to carry out its work. Welcome to ~~1984~~ 2018.

Mar
20

By Beth

Stuff I’m Learning This Year: Strength Training Edition

Category: goals, health, Nerdery, New Westminster, science, sports Tags: goals, goals for 2017, health, learning stuff, muscles, Nerdery, New Westminster, science, strength training, Strong Side Conditioning, weight lifting Leave a Comment

As you know, one of my goals for 2017 was to learn 12 new things – an average of one per month. First, I learned some basic toilet repair. Then I learned how to fold a fitted sheet. In that second posting, I alluded to the fact that I’m learning something else that required a bigger blog posting – well, this is that blog posting!

This goes back to the old time-y days of 2016, when I was injured so bad with bursitis that I had to walk with a cane for 2 weeks and I had to spend all of the dollars on physiotherapy for months so that I could walk again and I haven’t been running since then. When I was walking with a cane, one of my work colleagues told me that the best thing she ever did was after she got injured, when her physiotherapy was completed, she got a personal trainer. A personal trainer was able to help determine which of her muscles were weak and which were compensating for the weak ones and was able to give her an interesting exercise routine (as opposed to the super boring stretches you have to do when rehabbing an injury) that helped her get stronger so she wouldn’t get re-injured. And while I had made doing regular strength training one of my 2017 goals *and* I have a weight room in building in which to do said strength training, I spent the first two months of 2017 never lifting a single weight. And then I remembered that I suck at weight training because I have no idea what I’m supposed to be doing when I walk into a gym – I need someone to tell me what to do¹. And then I remembered that I don’t really do any exercise unless I have some external motivator². And I also remembered that I dislike doing exercise if it takes much more than walking out of my front door to do it because I begrudge the time it takes to drive to a place to exercise and then drive back afterwards³ – it’s one of the reasons I like running! So I joined a gym with personal trainers that is about a block from my place. It meets my needs of being super-conveniently located, it has someone telling me what to do, and I’m externally motivated because I’m paying money for it (and I have to show up 3 days a week to follow my plan!). The place is called Strong Side Conditioning⁴

But it wasn’t just the super-convenient location that convinced me to go to this place. I did a free assessment there where I got to learn about the gym and their business model, to go through an assessment and hear what a plan for me would be like, and to meet some of the staff⁵. The business model of the gym is that it’s sort of halfway between a gym membership and a personal trainer. With a regular gym membership, you would pay less but not have assistance in creating a plan or assistance with your training (like making sure your form is correct or helping you decide when to go up in weight or number of reps). With a regular personal trainer, you get all 1-on-1 training sessions and pay by the hour (and then maybe do some other training sessions totally on your own, following the plan they’ve created for you) – and the hourly rate is not cheap. At Strong Side, they come up with a training plan for you each month and at the start of the month, you get a week’s worth of 1-on-1 sessions to learn your exercises (in my case, I chose 3 days a week, so I got 3 training session to learn my 3 workouts) and after that you have 3 weeks where you drop into the gym at your convenience to do your workouts, but there are a bunch of trainers circulating to help you if needed. You record your workouts and the trainers can see how you are progressing and then they make up a new training plan for the next month and repeat.

I started on March 3, and so far I’ve had my three training sessions, and done four solo sessions. My assessment had shown that I basically use my diaphragm and my quads for everything and all my other muscles don’t do anything. So I’m working on releasing the tension in my ribs and quads and strengthening my everything else so that my everything else will stop being such a bunch of freeloaders. I do exercises with a variety of resistance bands, free weights, kettle bells, machines, risers, sliding thingys, and more, so I’m learning the proper form for all kinds of exercises and what muscles should be doing stuff during those exercises. There are always plenty of trainers around watching during my solos sessions to tell me if my form is right or needs adjusting and I’m already seeing some improvements (in that I can do more reps of some things and squat lower than I could two weeks ago). And the trainers I’ve met, which I think is most of them by now, are all really friendly and helpful and down-to-earth.

The only thing that I can say that I don’t like is that I wish they had longer hours – they open at 6:30 am on weekdays, so if I want to do a morning workout, by the time I get through my workout, go home and shower and get ready, and then head into Vancouver, I’m not getting to my office until about 9:30 am, which is a bit later than I’d like (and on many days, too late as I have meetings at 8 or 9 am). Similarly, they close at 9 pm on weekdays, which means that if I don’t want to have to rush through my workout, I have to get there by 7:30 pm, which can sometimes be difficult for me on a busy day. I get that the hours of operation are constrained by the need to have enough trainers around and it doesn’t make any business sense to have the gym open at 5:30 am and close at 11 pm on the off chance that I might want to be there extra early or extra late once in a while. All in all, having to get to the gym within their set hours is a small price to pay for what I’m getting out of my membership!

Anyhoo, so far so good. I’m sure I’ll blog more about my exciting strength training adventures as the year goes on!

Similarly, when I’m running, I always have to be training for a race, because I need a plan to follow as without one, I can’t seem to make a simple decision, like how often I should run or how far should I run on a given day. [↩]
Unless it’s hockey, but that doesn’t count because it’s so fun in and of itself that I don’t even think of it as exercise. [↩]
Again, hockey excepted. [↩]
As always, I haven’t been paid to blog about them, nor have I even talked to them about the fact that I’m writing a blog posting – I am blogging about them because I like them! I’m actually paying lots of money to go there! lol! [↩]
I also did a free assessment with a personal trainer whose gym is literally across the street from my office (Did I mention I need something conveniently located?). He seemed nice and all, but he charges by the hour for training sessions, so it would work out to a lot more than Strong Side (though in the end I’d get less service) – I liked the business model of Strong Side better and I clicked more with the staff. Also, the trainer near my work said he was a Philadelphia Flyers fan and said “I have to have a Canadian team too, so I’m a Leafs fan.” I’m not saying that I decided I couldn’t work with a Flyers/Leafs fan – but I’m not saying that I could. [↩]

Feb
3

By Beth

Hopeful

Category: politics, science Tags: optimism, politics, science Leave a Comment

Hey remember that time I was despondent over Trump being elected and I sat “staring at an empty screen for a disconcertingly long time, trying to figure out what to write”. So I’ve been experiencing that again. There’s so many horrible things going on in the world right now that I don’t even know where to start to unpack it all. I suppose I can start with the US ban on Muslims entering the country – or should I say the ban on people from seven Muslim-majority countries where Trump doesn’t have business dealings? It’s thrown the lives of so many people into chaos, it’s racist, it’s xenophobic, and sadly, it’s something that Trump told everyone he’s going to do and lots of people voted for him anyway.

Then there was the terrorist attack on a mosque in Quebec City, where a far-right extremist white man opened fire and murdered six innocent men and injured many others. The accused in this attack (who I’ve just read probably cannot be charged with terrorism because he had no ties to an organization – even though it’s clearly an act of terrorism) was apparently speaking about the Muslim travel ban – and his belief that only white people should be allowed to immigrate to Canada and Quebec – the day before the attack.

Even closer to home for me, neo-Nazi posters were left near a local church and there was anti-Muslim graffiti written on the wall of the building directly across from mine.

And while there’s been so much chaos related to the US Muslim travel ban – both with it being unconstitutional and racist, and with it being implemented without warning so that the people expected to enforce it, and the people being affected by it, were blindsided – Trump’s slipped in a whole bunch of other actions, including looking at how to remove financial regulations¹, delay the implementation of a law that would require financial professionals who advise people on their retirement savings to actually put their clients interests ahead of their own financial gain², authorize the building of a wall along the US-Mexican border, banning federal funding to groups who provide abortions (or even talk about abortions, really)³, starting the dismantling of the Affordable Care Act, reinstating the Keystone pipeline, gagging scientists at the Environmental Protection Agency, and, in what might be the biggest oversimplification I’ve ever seen in my life, a rule that says for every regulation that a federal agency introduces, they have to get rid of two other regulations.

But there are some glimmers of hope. People are coming together to protest this bullshit, whether it’s the people who gathered in my city to protest the hate literature and demonstrate that the community will not put up with this, the vigils across Canada to show solidarity with the Muslim community in the wake of the terrorist attack in Quebec City, or the millions worldwide (including all seven continents) who participated in the Women’s March to protest Trump. Sally Yates, the acting Attorney General stood up to Trump, telling Department of Justice lawyers not to defend Trump’s Muslim ban law. She was fired for standing up for what is right, and the fact that she was willing to stand up for what is right is heartening. A March for Science is being planned for April 22 – Earth Day – to protest things like the gagging of scientists; denial of the overwhelming scientific evidence that supports that climate change is, in fact, a thing that exists; and the general shunning of science and facts; to celebrate and support science and the scientific community⁴.

So while there is a lot to be despondent about, I’m going to go to bed tonight thinking about all the good people coming together to support one another in these dark times. To quote the late, great Jack Layton: “”My friends, love is better than anger. Hope is better than fear. Optimism is better than despair. So let us be loving, hopeful and optimistic. And we’ll change the world.”

You may remember insufficient financial regulations being a major player in the financial crisis of 2007/08. Trump wants to disembowel the Dodd-Frank law, which was created to prevent that sort of thing from happening again. [↩]
I mean, heaven forbid that someone who seeks professional advice on their retirement savings would actually get advice that is the most useful to them! [↩]
And not just to prevent money going to these organizations to be used for provide abortion care, but to prevent any money at all going to these organizations for any of the other healthcare (or other) services they provide. [↩]
There has been a lot of talk about the intersection of science (and academia more broadly) and the Muslim travel ban. Academics have been debating if they should boycott conferences in the US, since those from the banned countries are denied the opportunity, or if conferences should relocate outside of the US so that people from the banned countries can attend (except that would mean that anyone from the banned countries who are currently in the US wouldn’t get to go because they wouldn’t be able to get back into the US afterwards. There is also talk of how scientific collaborations are being hampered by the travel ban, as some researchers aren’t able to travel to take part in collaborative work. [↩]

Dec
27

By Beth

The Long and the Short of It

Category: science Tags: Facebook 1 Comment

OK, this was from a while ago, but I found it amusing, so I took screenshots with the intent to blog about them and then got too busy to blog anything for months. To put this in perspective, back in October, the World Health Organization (WHO) caused a stir when they published a monograph linking processed and red meat to cancer. The media, as they often do, oversimplified what the report actually said and people went into a frenzy saying things like “meat is as bad as smoking” and then other people tried to explain what the evidence actually meant (which definitely is not that meat is as bad as smoking when it comes to cancer). If you are interested in reading a long and detailed description of all of this, check out this posting on Neurologica. But for a short (and even shorter version), check out these two postings which appeared back-to-back in my Facebook feed. The first one is in two screen shots, because it was pretty long (for a Facebook posting):

Which was then followed immediately by this one, which made me laugh:

Dec
13

By Beth

To Gum Graft or Not To Gum Graft?

Category: health, me, science Tags: gum graft, periodontist, Pinhole Surgical Technique, teeth 1 Comment

So the verdict is in from my dental insurance company and they are not going to cover a gum graft because apparently they want my teeth to fall out. As I was pondering on The Twitter (and consequently The Facebook, since all my Twitters go to my The Facebook) about whether I should drop $1400 out-of-pocket on this apparently painful procedure, a friend of mine suggested looking into something called the Pinhole Surgical Technique (PST), which is apparently a new alternative to gum grafts.

So I googled and found the website of the guy who invented the Pinhole Surgical Technique, which I learned involves making a hole in your gum, shifting the existing tissue around a bit, and inserting some collagen strips to promote the gums to grow some more collagen and then you end up with your gums being in the correct place. It’s less invasive (you don’t have to have tissue cut out of the roof of your mouth, have your gums cut to have that tissue put in there, and then have a bunch of stitches holding it all together.). The guy who invented it has been doing it since 2006 and published the procedure in a dentistry journal in 2012.

So my problem now is – how can I tell if this really is as good as it sounds? Obviously the inventor of this procedure is trying to sell it – both to clients (to create a market for it) and to other dental professionals (to pay him to train them). I don’t know anything about dentistry, so I don’t even know if the journal in which that study is published is really “one of the most respected journals in dentistry”, as stated on the PST website.

Through further googling, I have discovered that there are some people locally who do this procedure, so I suppose I could go to one of them for a consultation, but I feel like they are just going to say I should do it, since they will make a bunch of money if I do.

Does anyone know any good dental professionals that would be able to provide some unbiased advice on this?

Image Credit: Posted by Luke Siemens on Flickr with a Creative Commons license.

Sep
1

By Beth

Peak Centre Video

Category: science, sports, Vancouver Tags: fitness, fitness assessment, fitness test, Peak Centre, Peak Centre for Human Performance, science, sports Leave a Comment

Hey, remember those times that I did fitness asssessments and found out that I have a respectable VO_2max but I’m a wimp and getting wimpier? The place I did those assessments – the Peak Centre for Human Performance – recently shared this video from when they were on the morning news¹ putting some newspeople through fitness assessments. So I thought I’d share this in case you were interested in seeing what it’s like² ^,³.

In related news, only 18 days until the Montreal demi-marathon!

It was actually from spring 2014, but I hadn’t seen it before. [↩]
As per usual, I have no financial relationship with the company, other than when I pay them money for their services, of course! [↩]
The newslady is doing the VO_2max and blood lactate assessment on the bike rather than running, but the basic idea is the same. [↩]

Aug
15

By Beth

My Latest Fitness Assessment: Fitter, but More Wimpy

Category: Nerdery, science, sports, Vancouver Tags: fitness, fitness assessment, fitness test, Peak Centre, Peak Centre for Human Performance, running, Vancouver Leave a Comment

Last week I went back to the Peak Centre for Performance to do another running fitness assessment, as it was time to check in on the effects of my new training plan. Unlike my previous test, I didn’t need to measure my VO_2max, so I didn’t have to wear the snorkel and breath through the tube. Which I thought meant that I’d be able to run a little bit more at the hardest level, as the last time I found it really difficult to gasp for breath through that snorkel. Boy was I wrong!

As you may recall from last time, I mentioned that people usually keep running to a blood lactate level of 8-10 mmol/L, whereas I gave up at 7.2 mmol/L, which means I am wimpier than average. This time, however, I gave up at a pathetic 5.69! Daniel’s interpretation of this is kinder than mine – he thinks that because I knew that I was running at a faster speed than I maxed out on my previous assessment, I gave up on the test too early, thinking that I couldn’t do any more than, rather than actually having quite because I was too wimpy to take anymore. There might be some truth to that – perhaps next time I should try to ignore what speed I’m running at during the test and focus just on how my body feels. Or maybe I should run until I literally fall off the treadmill!

At any rate, the positive news from this assessment is that my zone 1 training has paid off big time, as I’ve significantly shifted my lactate curve. Here’s the graph of my second assessment.

Then I plotted the data from both assessments on the same graph so that we can compare them:

On this graph, the blue and green lines represent my heart rate results from assessment #1 and assessment #2, respectively, across the different speeds (with speed on the x-axis). As you can see, the heart rate results are virtually identical. The red line represents my blood lactate levels across the different speeds for assessment #1 and the purple line represents my blood lactate levels across the different speeds for assessment #2. As you can see, my blood lactate is lower at each speed throughout the assessment, which is exactly what zone 1 training is meant to do. In zone 1 training, you run at a relatively low level of exertion , a level that would allow you to run all day long. This trains your body to be able to run at faster speeds without producing as much lactate, which means you can run faster for a longer period of time.

On the down side, while I was diligent with my zone 1 training and significantly improved my aerobic threshold, I was a delinquent when it came to my intensity workouts and it showed in the results of my training. This next graphic shows my lactate and aerobic thresholds compare to the limits for these thresholds:

What this graphic shows is that my aerobic threshold occurs at 81% of my speed at VO_2max and my lactate threshold occurs at 94% of my speed at VO_2max – and I’m basically at the limits. This means that if I continue to just do zone 1 training, I won’t continue to see improvements, because you can’t push your aerobic threshold higher than 80-85% of your max. The only way to improve from here is to increase my max speed, which means that I have to do my intensity workouts. Normally, this would mean doing zone 5 workouts – essentially, running for as fast as you can around a lap of the track, giving yourself a rest, and then repeating that until you can no longer maintain that max speed. But given that my next half marathon is only just over a month away – and I’ll need to taper for the last couple of weeks leading up to it – Lewis suggested that until my race, I should do a zone 3 workout once per week (basically, running at my zone 3 pace, which is where my muscles start to build up lactate, for as long as I can (working my way up to 30 minutes over the next few weeks if possible) in order that I build up my tolerance for lactate (i.e., suck it up buttercup!). I’m also adding some “race pace” to end of my long runs – which I really should have been doing a while ago, but I was discouraged by the fact that my target race pace was in my zone 3 range of my previous assessment and so I just kind of ignored that I was supposed to be doing it at the end of my long runs!

So – will I reach my sub-2 hr half marathon goal in Montreal? Who knows. I might have a spectacular race day and pull it off. I might have screwed myself over by not training to build my max speed and build up my lactate tolerance up until now and now I don’t have enough time to fix it. Only time will tell. But as with my last half marathon, I’m setting a series of staged goals – so even if I don’t make my sub-2 hr goal, I’ll still have some backups to aim for:

a sub-2 hour half marathon
finish my first ever half marathon where I run straight through, with no 10 and 1s – I’ve done 12 half marathons and for all 12 of them I’ve done 10 and 1s (run for 10 minutes, walk for 1 minute, and repeat). This training is the first time I’ve been training on this new system where I run in zone 1, so I don’t need those 1 minute walk breaks. Each week when I do a long run I think “That’s the longest I’ve ever run straight through without walk breaks!” So doing that for an entire 21.1 km will be an accomplishment!
finish – Finishing a half marathon is always worth being proud of.

So, there you have it – I’ve scienced up my running and am now motivated to go out and do my zone 3 runs from now until race day! Wish me luck!