PUMP up the JAMmie! – Week 3/16

Heyyy!!!! This week was awesome! Great weather, good variety in the runs and cross-training, and lots of short but sweet functional strength sessions! Still feeling really happy about how the Tenacious Ten panned out and I’m stoked that there’s already another race NEXT WEEKEND!!! Woooo!!! BMO Vancouver Half Marathon, here I come. I ran it in 2014 and have been wanting to go back for that course ever since. Here’s what went down with Lifelong Endurance this week.

Monday, April 23rd – hard day

Sleep in! Still so tired from Seattle weekend! Body felt totally fine but sleep was way behind. I got in a quick twenty-five minutes of functional strength on my break, then after work..TREADMILL HILL WORKOUT!…that I really didn’t feel like doing.

• 3k easy
• 8 x 2:00 flat to hill (10K pace – 1:00 flat, 1:00 6% incline), 2 min jog between
• 3k easy

That was HARD but I got it done and felt proud. Worked with 4:44/km pace and felt strong with that. The last two-minute break I got off the machine for a shoe change, but other than that, bang on!

Tuesday, April 24th – easy day

8k easy + drills before work! CHECK OUT THE JACKET! look familiar? It’s the Des Linden jacket!! Bailey and I found it at the Brooks headquarters in Seattle! A happy run but still feeling very tired!

After dinner I fit in a 30:00 glider workout from Kristen 😀 I feel like it’s important to remind ourselves how doable the strength training is that supports running. It doesn’t have to be a trip to the gym for an hour or more working out. Do what you can, when you can. That’s what I’ve been doing and it’s making a big difference in how I remain committed to injury-prevention and becoming a better, stronger runner!

Wednesday, April 25th – recovery day

No running today, but swimming! Too lazy to count laps today and my Fenix is still in the shop (lol) but I was in the pool for 45:00

Then I had to go to the dentist. The only reason I’m telling you this is because I’ve been taking every opportunity to visualize racing, including while I got a filling! Must be good news if I can focus on racing during a dental procedure! Pumpin’ up the Jammie 24/7.

In the afternoon I did a stability ball workout sequence that I tore out of a Women’s Running Magazine a while back. Thirty minutes, low-intensity, but solid workout, AND I did it outside on the deck because it was so nice out! Everything adds up.

Thursday, April 26th – hard day

the description today said “intervals, tap into the fast stuff” !! Weeoooo!

• 3k easy
• 10 x [1:00 5k pace, 1:00 easy jog]
• 3k easy

I definitely ran faster than 5k pace, but I was running by feel and felt SO GOOD this morning. Awesome workout! I extended the last easy part to 4k for a wicked 11k morning!

After work it was sooooo nice out and since it was hard day I said sure to another run. 6k aerobic working on form, followed by drills. Total of 17k for the day.

Friday, April 27th – easy day

10k aerobic in the fog, nice and relaxed.

I tried so hard to get the alpacas to come closer to the fence for a selfie but no luck today. Pretty sure this has become my life mission along with qualifying for Boston. I will get the selfie, all in good time. Mark my words. (I’ll also get the BQ)

Later in the afternoon I got to go to CBC to talk about the upcoming Crest Glory Days race! They want to help promote our event while playing songs that are good for running on their morning program Daybreak North. Picking out the best running songs of all time is like impossible, plus for me that would be just putting on Dance Mix ’93..LOL. But the songs I provided them with (they asked for five or six) were:

Can’t Hold Us – Macklemore & Ryan Lewis

Whatever it Takes – Imagine Dragons

Ground Shake – Dirty Radio

Something Just Like This – The Chainsmokers & Coldplay

Move This – Technotronic (LOL)

Light it Up – Major Lazor

We talked about how music can influence a run, and a little bit about what’s to like about each song, relating to running. Fun! Should be on CBC all next week in the morning just before eight.

Saturday, April 28th – recovery day

So, I finally got a real tire pump (thanks, Chucky!!) instead of effing around with my mini-pump and that meant it was time to ride to work! I think I’m going to write a whole post about fears. I was scared to ride my bike to work. I don’t really know why…mostly because I’d never done it before, plus highway plus riding through town in what isn’t the most cyclist-friendly little place..but I did it! Yaaaaaas cross-training and commute in one. Took just under forty-nine minutes.

Sunday, April 29th – long(ish) run day

The actual long stuff is going to come into play after the half next weekend, and I look forward to it, but this mini-long-run today was fantastic.

15k as 9k easy, 6k working at 5k-10k race effort

I am so stoked on how this went!! I really thought it was going to unfold like two kilometers shredding and the rest hanging on for dear life, but I felt strong the entire 6k and can’t even believe I somehow ran a 5K PR after a 9k warm-up! WIN!

It is SO nice out!!! So I brought running stuff to work and I’m gonna go for five easy kilometers at 6pm. Meet me at my truck if you want 😉

 

SUMMARY

WEEKLY MILEAGE:  68km (counting the 5k after work, cause I’m going!)

INJURIES/PRE-HAB?

left iliac crest a bit sore; feels bruised. This has happened to me various times in the past on both sides and I haven’t had it diagnosed, but I know there are many insertion points in that area, particularly the TFL (top of the IT band)… Treating with ice and 10% diclofenac gel plus working on paying more attention to my whole left hip and leg during strength work, stretching and rolling.

SLEEP?  almost back to normal 🙂 girls’ weekend away will get ya

NUTRITION BRAGS?

hitting the fish oil, greens powder and vitamin D consistently.

CURRENTLY READING:

Let Your Mind Run – A Memoir of Thinking My Way to Victory – Deena Kastor and Michelle Hamilton (I’m absolutely in LOVE!!!!! with this book so far)

CONFIDENCE BOOSTER(S)

Ummm wtf 5k PR in the fast finish this morning 🎉🎉🎉

NEXT RACE:  BMO Vancouver 1/2 Marathon NEXT SUNDAY!! Will you be there??? Come meet up! I’m co-hosting the WRS meetup!

And that’s it! Week 3/16 done! Talk to you soon with a race plan for the half, a book review probably within a week or so, and whatever else comes up on this adventure!!!