training recap April 3rd-9th & the Prince Rupert Half Marathon!

MONDAY April 3rd

8km easy – Grand Trunk Pathway in Terrace BC, gorgeous TANK TOP weather!

TUESDAY April 4th

Planned: speed workout – 3km easy, [4x2km intervals with 2 min rests,] 3km easy

This was a hard day for me and I’m sad to say I quit early. It just wasn’t happening, I got to the second interval and after a long internal argument I jumped onto the side rails and called it quits. I planned to try again later at the track, but then opted for an easy 8km with my Tenacious 10 partner Whitney.

At the end of the day, I really wished I could have given those intervals another go, but after the first attempt which was about 6km, + the 8km with Whit, I was tired so I slept. In the grand scheme of things, will this affect my performance at my #1 goal race of the season, the Calgary Marathon? Probably not. Coach said it’s all good. Hoping for a confidence booster from my next hard workout which comes on Friday. Moving on!

WEDNESDAY April 5th

Non-running day! One hour of easy yoga was my intention, but that didn’t happen. TJess and Michelle, the PR 1/2 + 8K race directors, myself and Emma were busy putting race packets together and getting organized for Sunday.

Oh OMGΒ  and my TREADMILL was delivered today!!!! I wish I was equally as excited to assemble it…

race prep!

THURSDAY April 6th

6 miles easy at Lakelse Lake! One of my favourite places on Earth ❀ felt good, but slightly heavy. Look at this place!

FRIDAY April 7th

8 mile out-and-back: 4 out, controlled & easy, 4 back @ threshhold pace

The 4 miles back felt impossible. Took a couple breathers which discouraged me, but all in all an excellent workout.

SATURDAY April 8th

Planned: 14 miles (22.5km) nice and easy. Coach Andrew changed this to 10 miles on Friday night due to the struggle on Friday and the half-marathon on Sunday. It was definitely smart and worked in my favour. We are also going to Skype next week and talk about dialing back the weekly mileage just slightly, since the last increase has seemed to cause quite a bit of fatigue.

Ran with my girls Sam and Jess. Jess is co-director of the race this Sunday here where we live, and training for her first half on May 7th! She’s running the BMO Vancouver half and it’s a REALLY good one! I hope the weather for her is better than it was for me in 2014. This run felt great. Amaaaazing sleep on Friday night!!! Then we headed to the Civic Centre for race registration and packet pickup.

SUNDAY April 9th

Prince Rupert 1/2 Marathon! I planned to run to be part of the day and our running community. Running by feel was the plan since it hasn’t been a goal race, and I’ve had some pretty burnt-out feeling workouts lately. We met early, set up the awards area and then headed out the highway to set up the race course.

Coach didn’t delete the training run on Saturday to accomodate this race. Saturday & Sunday combined serve as a long run; a high mileage weekend in preparation for the Calgary Marathon!

BUT, it was one of those perfect days and everything felt amazing. I felt rested and excited but calm at the same time, and I ended up just shy of a SEVEN minute PR in the half marathon distance!!! BEYOND PUMPED!!!! Such a great check-in with training progress and a crazy confidence booster for my two upcoming goal races. Could not be happier!!

I have mixed feelings about racing on the highway here where we live, because it’s where every single long run happens every single weekend! Our races are also very small, which obviously feels different than a massive event. This time, however, I tried to see it as a good thing, knowing the course inside out, instead of thinking about it as a drag, knowing where all my least favourite or most challenging segments are. I also reminded myself that I race against myself, and that can be done in any setting.

As commonly happens, myself and many others went out from the starting line a little too quick, but I was super conscious of this and started to hold back soon after starting, to get my heart rate and lungs under control along the first incline. I like to use the McMillan Running Calculator to get a rough idea of the pace I should be okay to run on a day when everything is feeling good, and that was a 5:16/km so I stuck around 5:20 for the first third of the course since everything was feeling REALLY good!!! The “big hill” which is what you see in the middle of the course, is a doozie. Going down is great, and I was sitting at a 5:15 average pace after going down it, but after the halfway turn-around I refused to look at my watch going up that hill. I told myself to just run by feel and keep pushing and doing my best, and that I was allowed to look at the overall average pace once the course had levelled out again for a bit!

I worked my way back to a 5:19/km average by about 17km and then during the last 4ish kilometeres there are some decent declines, and I found some extra gas and kept at it really strong. I just about caught up to the two girls in first place, and in the last 800m or so I tossed my water bottle and literally bolted to chase them down. I can’t believe my 21km split was 4:11 ahaha what the!?

Stealing the win didn’t happen, but that was truly my best effort and I have NO REGRETS, which is a powerful mental tool I’ve learned from following Kelly Roberts. Our club was gracious enough to award TWO gold medals to Erin and Jessie, who finished holding hands and tied for the female winners, so I ended up with silver!!!!!! WOOOOOO!

myself and Jessie, one of the TWO gold medal winners!!

I have never run that pace for that long and I feel really good about this!!! Bring on the next races!!!!!!!!!!!!! Amazing Sunday to finish off a week that felt slightly shakey. I can’t wait for Seattle in less than 2 weeks!

 

Two weeks out from the Tenacious Ten!

oiselle

Seven weeks out from the Calgary Marathon!

calg

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