2018 Week 11 Recap! ahahaha

I’m starting to specifically identify my days as either hard, easy or recovery, setting my intention for the day while I have coffee in the morning. Lifelong Endurance gave me the suggestion. This is something I’ve said I was gonna do in the past, but I never fully got into it. I’d like to really get the hang of it before marathon training begins again.

A hard day is a workout day, and it’s hard. Hahaha. Hills, track, tempo run, intervals or a race. High heart rate, non-conversational-pace stuff. This would also be a day to add other hard things, like weight training or an intense spin class that can leave muscles sore later or the next day. Coach says stack the hard days if I want to, but do the run first. If ass-kicking stuff gets spread all throughout the week, when is recovery? I get it now.

An easy day is aerobic running, i.e. no significant recovery window required, and won’t interfere with whatever is coming up. Sometimes I might also include swimming, yoga, or easy cycling, but I’ll be avoiding spin class on easy days going forward.

A recovery day is what it sounds like! RECOVERY! Generally no running, or if there is running it’s at a very easy-feel pace with low heart rate. Since I usually have two days/week designated for recovery, I like to make sure at least one of them has no running at all.

Let’s test it out.

Monday, March 12th – easy day

Swim – 2000m

Relaxed because my swims always are. I’m still learning. This really helped ease me into the day, so fking sore from Sunday’s workout!

8k aerobic run

I did it. Ignored my watch, paid attention to my sore muscles, breathing and heart. Glorious.

Tuesday, March 13th – hard day

Hills! for real, I got to race a forklift on rep number eight.

• 5k easy
• 10 x :45 hills with 1:15 jog down in between
• 3k easy

Later, I joined in at Learn to Run, it was nice to run on the track, it’s finally snow-free.

Finally, strength workout! Because it’s hard day and hard work happens today! One round of Dirty Dozen, then a full-body stretch and foam roll.

Wednesday, March 14th – recovery day

Coffee with husband, back in bed for a NAP!

Swim. I forgot it was Spring Break…the pool was a zoo.

Second nap. Yesssss. I’m gonna be so good at not having a job!

Thursday, March 15th – hard day

Tempo kms

Seven kilometers as 3k easy, 4k tempo. A little faster than the prescribed 4:52/km…I’d like to be better about keeping to the pace from Coach. It’s a mental thing for me, because when I see a 4, I still have a tendency to think it’s SUPER SUPER FAST RUNNING. Working on it!

Friday, March 16th – easy day

pre-race run before work! 20:00 relaxed running plus some strides

Then I headed to the pool.

Saturday, March 17th – hard day

St. Patty’s Day 5k race! HUGE thank you and congratulations to Skeena Valley Runners Club for hosting this race, the first since their club revival!

Okay. This day. ahahahah! First. Look at Jessica’s costume. She is getting piggy-backed by Seamus our Leprechaun friend. Now check out my beard. And how sweet is this crew of Rupert Runners!? This is only half the Rupertites who showed up!

This was my first time truly racing a 5k. I knew I wanted to do my very best and practice mental toughness, but I also really wanted to wear my beard and wasn’t sure if it would interfere. In a previous post I stated that, at the time, I had a goal of 4:40/km overall pace or better for this race, using my last fit test from Andrew as a loose reference. But then on Friday he told me sub-23:00 was the goal. This is 4:35/km or faster. Okay, boss.

So, at the starting line, I officially had three goals, one of which was already accomplished

• get jumping leprechaun photo with heels clicking in the air (LOLLLLL)
• don’t crap my pants
• do my very best and finish under 23:00!

Before even 2km I was so hot and uncomfortable so I took the face wig off and ditched it with the next race marshal I saw. I was also noticing how fking hard it is to run fast, and then…the expected voice spoke to me. LOL.

“no big deal if you just slow down, this is a fun, dress-up race and this pace and beard are both very uncomfortable..”

NOPE! NOT TODAY MADAFAKA. I have been meditating since I got back from Phoenix, where my friend and Lifelong Endurance teammate, Kate, told me about how hard she had to work on her mental game to achieve her marathon goal, which she smashed. I was so inspired. Jack & Jill training officially starts April 9th, but PRE-Jack & Jill preparation began on February 26th! I cannot even begin to describe how much the meditation helped me stay on track during today’s race. I shut that voice the fuck down and focused and I’m SO PROUD OF MYSELF.

I did it! I am most stoked about my mental game staying strong! 00:22:55 baby, and I didn’t shit my shorts.

Okay, and look at the medals! They’re wood! And awesome! AND I GOT TWO! One for finishing, and another because I actually got second place for women! And 10th overall! Yasssss.

We had the best lunch and then a scenic drive home. Love my friends.

Sunday, March 18th – easy day?

20k aerobic – controlled and easy (no fast finish or sets within the run)

Aside from a couple of pit stops plus some muscle soreness from yesterday, this run was awesome. Took the whole thing nice and easy and then ran the final kilometer at five minute pace, which is goal marathon pace for Mission Impossible.

I tested out a Cafe Mocha Huma Gel, which I LOVED! I want to incorporate some caffeinated gels into my next marathon cycle and this one is so far so good.

So, pretty sure designating each day’s purpose is gonna be good for me, especially when Lifelong Endurance starts royally kicking my ass again! What’s next? The Prince Rupert Half Marathon! WOOO! My favourite race! There is also a two-person half marathon relay, and an 8k race, too. If you live in or around Prince Rupert, here is the link to register!

Talk soon!