2018 Week 10 Recap

I don’t have anything super specific or count-downy to name my recaps right now! I’ll start that again once I’m into the Jack & Jill training block, but for now we are simply in the tenth week of 2018. Got a 5k coming up next Saturday, hosted by Skeena Valley Runners in Terrace, and I can’t wait to show you my costume, and even more excited to show you my friend Jess’ costume. LOL.

This week I had a Skype date with Coach. We talked about a lot of stuff like how the weeks will be structured once the 16-week training cycle for my next marathon begins. We discussed continuing with strength training and taking it to the next level by adding weight, as well as cross-training, clearly distinguishing between easy days, hard days and recovery days, and generally taking an all-over more aggressive approach this time around. Lifelong Endurance has really helped me become a more well-rounded athlete. This is invaluable, as I have been more or less injury free. I’ve also discovered that I love some of the things I initially tried for cross-training, like spin and swimming, and have ended up super excited about triathlon! Thanks to Lifelong Endurance for really living up to their name; I want to be strong and healthy for life, not just at this point in my life.

Monday, March 5th

Okay so today my extreme love of endurance exercise, plus the pure elation of being off work for the week took over and I went a bit buck. But it was an awesome day!

• Early Bird Spin at K2 (Karen really laid down the law today)
• 1600m swim!! Longest swim session to date, and most efficient, too!!

• 6.5k aerobic run

take that, Monday.

Tuesday, March 6th

9k aerobic. Crusty, snowy, slippery trail. If you’re local, you’ll identify with this as a double Butze. Butze Rapids Trail is our local go-to, and it’s amazing.

This was hard, but felt good and I was finally able to wear a different pair of shoes. Until today it was only Escalantes. Progress. Tomorrow I get X-rays on my heel horns, which are actually called Haglund’s Deformity. Yummay.

Later, I joined in at the Learn to Run clinic. Rupert Runners ❤

Wednesday, March 7th

Headed straight to the basement after getting out of bed! Dirty Dozen and some Bear Flow, which I saw Tasha Wodak doing in a Canadian Running article.

Then swimming! 1800m today – new longest swim!

Thursday, March 8th

Hills!

• 4k easy (felt so hard!!! one of those days..)
• 8 x 0:30 sec hills, 1:00 jogs down
• 2k easy

I love the feeling of getting to the top of the last rep!

Later, another mini run, Mail run 2k! It’s exactly one kilometer from my house to the mailboxes. And there was a package from Oiselle, my new swimming suit 😀

Friday, March 9th

8k aerobic with Erin & Crystal

Holy scratched corneas batman. But aside from that, awesome run with awesome chicks!

Swim! Can you tell I’m loving the swimming? haha

Saturday, March 10th

15k before…back to work.

hmmm. This is why we CANNOT get tricked by social media that other people’s’ runs are so awesome and fantastic every time. To the naked eye, this run looks SOLID, but it was not solid.

This was the kinda run where, even though I know better, I did everything wrong. I didn’t warm up properly, ran too fast at first and throughout the whole run, and didn’t have the best attitude. This was an easy long run, not a workout! I didn’t run it in the correct zone whatsoever, which resulted in stopping multiple times to stretch and try to regroup, without success. These runs happen, and I’m kinda glad it happened, because whenever I have a run like this it helps me reset! Moving on.

Sunday, March 11th

45 min on the recumbent bike at home

45 min minute workout – 3 sets of:

• 16 lunges with 2x4kg
• 20 wide-legged squats with 4kg
• 10/side split squats with 2x4kg
• 10/side curtsey squats with 4kg
• 30/side Russian twists with 4kg
• 30/side bicycle crunches
• 30 horizontal, 30 vertical ab scissors
• 15 +20/side clamshell + leg lifts
• 10 + 10/side fire hydrants + donkey kicks
• 90 sec glute bridge

Finishing off with a solid stretch and lower-body muscle rolling!

And that’s it! Awesome week! Next week brings more (longer..) hill reps, some tempo kilometers and the St. Patrick’s Day 5k!! Talk soon xoxoxoxo

Did you get a chance to read my Mesa-Phoenix Marathon recap? If not, here it is!