PUMP up the JAMmie! – Week 5/16

Week five, eh. This is going by fast! I started the week tired from last weekend away in Vancouver, but on the other hand feeling excited about how the half marathon played out. Although I didn’t reach my “A” goal of 1:44:xx, the day had areas for improvement that I’ve identified and I really look forward to running that distance again in three weeks to check in again!

According to Science, my current fitness is in the ball park of a low 3:40’s marathon. Different calculators (McMillan, Jack Daniels, etc.) will give different estimates, obviously, but the bottom line is I feel good, my confidence is building and I trust Lifelong Endurance and our process. Coach Andrew says we are right on track with that 1:45 half, and I’m more stoked than ever to keep working for the next nine-ish weeks (plus taper) to chase down my goal of a BQ!

Monday, May 7th – easy day

8k easy on the False Creek Seawall! My bad ankle (from soccer and volleyball days) was SO angry, sore and stiff, but it loosened up by half-way and I threw some ice on it after. Good recovery run!

Once home, 20:00 glider workout from Kristen + 20:00 of Dirty Dozen and wall-sits

Tuesday, May 8th – hard day

Hills!

• 2 miles warm-up
• 6 x 1 minute hills at faster than 5k pace, 1:20 jog down
• 1 miles cool-down

Later that evening, 20:00 on the recumbent bike + 30:00 body weight and plyometrics workout from Kristen

Wednesday, May 9th – recovery day

1800m swim

My swim-stokage has faded a little, probably because most of my energy is going into preparing for the marathon. I’ve scheduled four private swimming lessons between now and mid-June and I hope what I learn will help me get more efficient and get back into it! Still fired up for the triathlon, though! Will be interesting to test out marathon pace in the run segment when my legs feel like wood and my brain feels like jello.

Thursday, May 10th – easy day

10k aerobic easy + drills

2.5k loop with my friend Marie and her dog Rueger, the rest solo

After work, another run with Jess! 8k aerobic for an 18k day!

Friday, May 11th – hard day

10k as 5k easy, 5k @ 5:20-5:05/km

On this run I used some mental tricks from the book I’m currently reading (see below) and it was very helpful!! I love practicing brain-stuff on runs that feel less than awesome. Pretty consistent on the back half: 5:08, 5:08, 5:05, 5:04, 5:08

Saturday, May 12th – easy day

6.5 aerobic easy! looks like Coach has added an extra day of easy running!

Next we set up the race course for the Crest Glory Days 5K & 10K, and then, sadly, I had to go to work.

Second-last weekend of work!!!!!

Sunday, May 13th – long run day

15 miles (24k) easy

Some days, I need variety. There weren’t any sets in this run, or a fast finish, but I really wanted to mix it up. I ran every fourth kilometer around goal marathon pace (5:00/km) and the rest relaxed. IT WAS AWESOME!!! And beautiful out, too. My ankle still feels a bit weak and sore, but it wasn’t causing me PAIN. So happy about that.

That’s it for the week! Things are going WELL! Next week looks hard, including long run day!

 

SUMMARY

WEEKLY MILEAGE: 75km

INJURIES/PRE-HAB?

asshole ankle bothering me on the medial side. Icing daily and keeping a close eye on whether it’s sore or actually hurts. Seemed okay on long run.

SLEEP? sleeping again! Just need more.

NUTRITION BRAGS?

finally back on track after that girls weekend in Seattle! Smoothie game strong, salads and veggies all week, supplements on point and post-run fueling bang on.

CURRENTLY READING: Beyond Grit – Cindra Kamphoff

CONFIDENCE BOOSTER(S)

• I used what I’ve been reading about to execute a workout that, at first, I felt way too tired to do and had a rough time on the warm-up. Thank you, brain!
• goal-pace kilometers mixed into long run felt really good

NEXT RACE:

The Skeena River Relay! I am running Leg 3 which is 21.2km