PUMP up the JAMmie! – Week 10/16

I can’t believe Jack & Jill’s Marathon is in six weeks. Week ten has been great. Lots of variety, especially with the triathlon creeping up in just three weeks! The rest day on Monday was so valuable, and the long run workout this morning was exactly what Lifelong Endurance wanted it to be for me – a confidence builder! The perfect way to close out the week, especially since my long run last Sunday was no bueno.

Monday, June 11threcovery day!

I recovered so hard today! Spent the entire morning bingeing on the S Town podcast (thanks for the recommendation, Karmen) and cleaning my house.

Then I went for a stability session with Kristen, which was perfect. It was gentle but challenging and about as much as I could handle today.

Then I got some groceries and basically cooked and baked all day. Here we have the sweet potato cookies, superhero muffins, and meatballs, all from Run Fast, Eat Slow.

Tuesday, June 12thhard day

  • 3k easy
  • 8k ~5:00/km
  • 3k easy

That felt fantastic and very manageable, which is great considering GMP is 5:00/km! So happy that I love running again after last Sunday..

Next up, my last swimming lesson + 650m. Huge thank-you to Anne-Marie, who has me feeling like I more or less know what I am doing and will swim confidently at the Tyhee Lake Tri!

Before dinner (the meatballs, omg) 7k cool-down run. Felt so fucking good! I love rain running! And maybe I was excited for dinner? The effort felt relaxed, but pace was quicker than usual easy pace!

Wednesday, June 13theasy day

I did a lot of stuff today, but all things were kept easy!

1750m swim, which was awesome and I felt smooth and confident. Right after, 10k of dirt road and trail (tired AF) – this run felt like shit. Happens. I still had fun playing with my GoPro!

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Later, an unplanned 27.5k ride with a bike gang of girls! I think I’m really getting the hang of the gears on my road bike.

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Thursday, June 14theasy day

2000m swim – awesome.

10k at easy effort, but it happened to be one of those magical runs where it felt easy but I was running fast!

Finally, a glider session with Kristen! I asked if we could leave the legs alone because of the workout tomorrow.  We did all core, holy crap.

Friday, June 15thhard day

  • 3k easy
  • 8 x 1k @ 4:46-4:30/km, 2:00 rests between
  • 3k easy

I was so excited for this workout! I woke up with a sore throat but felt okay. My core was SO sore from the workout with Kristen, but the good kind of sore. Once I got going thought I realized how sore my arms and shoulders were, too.

It went pretty okay, but in the third rep I almost threw in the towel. I was so fking frustrated with the excessive traffic and wind, on top of how tired I was feeling. Looking at my Garmin, I’d already run over 6k. I asked myself “why the hell would I bail on this now? Just do your best and stop being obsessed with it being perfect.” And so, I kept going, and it went fairly well! on number seven, it was so windy that I could barely hit pace while going DOWN a huge hill and that was also infuriating haha. I got this new woman app on my phone and yesterday it gave me a notification that said “PMS is coming” HAHAHAHA I wonder if this had anything to do with my attitude? I finished the last interval, slightly under pace, and was almost back at my vehicle, so I just ran to my chocolate milk and called it a day. Over it! 13.25km total.

Saturday, June 16theasy day

Easy 7k in Terrace

Lake swim!!! I picked out a ~150m stretch between two buoys and swam lengths. The swimming lessons have done WONDERS.

Sunday, June 17thlong run workout!

  • 5k easy
  • 8k of 90 sec @~4:50/km, 90 sec @~5:20/km
  • 5k easy
  • 6k progression ~5:05 down to 4:49/km
  • 4k cool down

Omg. The cold that started Friday morning really got me. I almost cried when my alarm went off because I didn’t even sleep, just rolled around mouth-breathing all night. That being said, I was still looking forward to this workout after listening to The Champion’s Mind on the whole drive home from Terrace the night before. I gave myself permission to take the two easy 5ks really easy, and vowed to tackle the faster parts piece by piece and try not to think ahead.

I can barely believe I made this happen, but so proud that I did. During the second easy 5k, I felt that the next progressive set was impossible, but a lot can happen in five recovery kilometers. I went back to reminding myself to just run one kilometer at a time and to NOT obsess about it being perfect. It fuckin worked. SO HAPPY.

After food, water, bath and nap, Jessie and Erin picked me up for our swimming practice!

yes!!!! Lakelse was really good practice, but I could see the bottom because I was so close to the shore. This was a better simulation for the race. Dark sea monster water, way longer stretches, and no boats or sea-doos to be nervous about.

So yeah! Six weeks out from the marathon! As Coach Andrew would say, about four weeks left to “get the hay in the barn” and then we taper. A bunch of my taper time will be on Haida Gwaii so there will be some sick photos coming at you!

SUMMARY

WEEKLY MILEAGE:  90 km

INJURIES/PRE-HAB?  good to go

SLEEP?  good! lots of naps

NUTRITION?  got back on track this week! Also, long-run fueling went well.

CURRENTLY READING:

just finished The Champion’s Mind – Jim Afremow. I listened to this on audio. The narrator was okay…the content was what I like. If you are goal-obsessed, you’ll like it.

now it’s time to re-visit How Bad Do You Want It – Matt Fitzgerald (one of my faves)

CONFIDENCE BOOSTER(S):  definitely today’s long workout.

NEXT RACE:  Scotiabank Vancouver Half & 5k – next Sunday!

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PUMP up the JAMmie! – Week 9/16

Another huge week of running from Lifelong Endurance. Lots of naps. Ferocious hunger. No strength training at all, which I vow to get back on TOMORROW…but a good amount of cross training on top of 114 km! Tomorrow is my first non-running day since May 23rd and I’ll be taking full advantage of it so fatigue doesn’t interfere with any of the important workouts later in the week.

Monday, June 4theasy day

10k easy

Today reminded me of what I read in Meb for Mortals, where he describes pretty much all easy running as recovery running. I started very easy and was feeling tired and sore, but as the splits ticked by I felt better and better. It ended up basically being a progression run from 6:35/km down to 5:45.

That was it for the day.

Tuesday, June 5thhard day

First time there’s ever been a scheduled double on Training Peaks! Woo!!

First:

  • 3k easy
  • 6 x (3:00 ~ GMP, 3:00 easy)
  • 3k easy

Then, swimming lesson!!!! This was the third of four lessons, and today some shit really came together. I got in 1250m after my half an hour lesson and felt soooo good!

Later: run number two! 7k easy – changed up my local route a little, felt a little tired but still happy to be running. Good sign haha.

Wednesday, June 6theasy day

Happy Global Running day! I met up with Jess and Sam for 10k of trail and some road. Such a good morning with other runNerds!

Then I went to the pool. Warmed up with and without the pull buoy, then 3 x 500m, and a couple lengths cool-down for 2000m total. Officially re-fuckin-stoked for the triathlon!!!! Hey, you, reading this, if you live around here (northern BC) I want you to come! Read this 🙂

In the evening I went to the waterfront for a Global Running Day meetup and about fifteen of us ran just under 5k at a relaxed, conversational pace.

Thursday, June 7thmedium day?

13.5k controlled

I knew a medium-length run was going to pop up mid-week, sooner or later! Yessss!

When I woke up, I was so cranky for no reason. I didn’t understand the comment on the schedule, which said “use the swim to get your legs under you and relax.” My swims aren’t scheduled, and I was just so crabby and like wtf does that mean, maybe I don’t want to go swimming today. (LOL I’M SORRY ANDREW THIS IS NOT PERSONAL).

So, first, swimming pool. Warm-up, 2 x 750m, and cool-down for 1800m. Swimming totally snapped me out of my bitchy mood and I felt like a million bucks. My lungs felt massive ahahaha. This run ended up being fuckin AWESOME. I just kept thinking about the fluidity of swimming and it worked well for me.

Before bed: solid foam roller/stick roller session before I did an imagery exercise. What a good day.

Friday, June 8thhard day

  • 5k warm-up
  • 10k progression from ~ goal marathon pace down to ~ 4:40/km

This workout… it scares me. It beat me last time. Today, I almost nailed it. In the second progressive kilometer, someone pulled over to ask me a question LOL. That only took about two seconds, thankfully. He was looking for an escaped kayak that I ended up spotting in the ditch on my way back in! After the second to last kilometer, I was about to explode, so I stopped for a few seconds before forcing out the last one. But I did it! I count this as a very successful workout, though I do look forward to next time when I hope to get it 100% without stopping 🙂

Saturday, June 9thEASY day

7km with Jess on her 15k

Sunday, June 10thlong run day

Dun dun dun. The infamous 32k long run. That’s how I used to feel about these, but something has shifted and I’m not phased when seeing this distance on the schedule. However, I haven’t had a shitty run for sooooo long, and guess what? Today was the day 😂

I was so lethargic but decided to just be patient and consider the first 10k a very easy warm-up. But, after 10k I still felt like laying down on the road and sleeping ahaha. I was fueling well and keeping at it, but changed the screen on my Garmin to the clock screen because I was getting discouraged – the lap paces did not match the feeling of my effort at ALL. At 22k, I got a side stitch on both sides and slowly went from uncomfortable to legitimately in pain. Probably stopped ten times and sent out brain signals to husband…”please wonder what’s taking me so long and come and pick me up” LOL, didn’t work. At 27km, I sat down at a picnic table at the rest area and cried for approximately two seconds. SO frustrated!! Somehow, I made it home. Why did I just tell you my sob story? Because shitty runs happen and I am not ever going to pretend that they don’t. We see enough highlight-reel-only content on social media.

Guys, I am tired. Tomorrow I have a strength session with Kristen and I’m not doing anything else except foam roll, stretch and sleep between domestic duties.

SUMMARY

WEEKLY MILEAGE: 114

INJURIES/PRE-HAB? good to go

SLEEP? was awesome til the weekend…napped every weekday!

NUTRITION BRAGS? no bragging right now…not the best quality fuel this past week

CURRENTLY READING: The Champion’s Mind – Jim Afremow, PhD (audiobook)

CONFIDENCE BOOSTER(S) Thursday and Friday in particular were such high-quality runs in every way!!

NEXT RACE: Scotiabank Vancouver 1/2 AND 5k wooo! Two weeks away

PUMP up the JAMmie! – Week 8/16

WhoaaaaOOOOOH we’re half way therrrre!! LAWL. OMG. Seriously you guys my first seven marathons and all the work that went into them was all just foundation for THIS training cycle. This shit is bananas and I love it!! Lifelong Endurance is giving me what I’ve asked for.

Monday, May 28theasy day

Scheduled: 10k easy and controlled

I headed out along the Cannery Road and continued all the way to North Pacific Cannery instead of turning around at 5k for a total of 11.2km.

Tuesday, May 29thhard day

  • 5k warm-up
  • 8 x 3:00 ~ 5k pace, 2:00 moderate jog
  • 3k easy

The intervals were challenging today, so much traffic on the highway and it was raining but I took it from Beyond Grit to accept these distractions as extra challenges and got it done! I even felt so good after the 8th rep that I was able to run the last 3k at goal marathon pace, on average. YES.

Next up, swimming lesson 2/4. Awesome!!! After my 30 minute lesson I stayed at the pool for 1400m.

Then I found out a spot opened up in Kristen’s schedule, so I headed for a session with her at 7:30. As always, fan-fking-tastic. Anyone who has me walking on my hands on a treadmill is my kinda person. LOL.


Wednesday, May 30theasy day

When I saw 10k on today’s schedule I did a double take. Usually Wednesdays are my non-running recovery day, but I didn’t question it because my body is feeling good and strong and I’ve fit in some naps this week. Coach says we’re just testing it and to let him know if/when I need a rest.

Thursday, May 31sthard day AND LAST DAY OF FREAKING WORK

  • 5k warm-up
  • 6 x 1K @ 4:22-4:18, 2 min rest
  • 3k cool-down

HOLY!!!! This was awesome. I think it’s worth mentioning a couple of things I noticed.

  1. My self-talk has changed a lot, and for the better. When I first got on the machine I felt so tired and thought about waiting til after work for this shred fest. BUT, I had a dinner date with a colleague, so that was not an option. I literally said out loud to myself, “it’s only been a couple of minutes, give it a chance” and “don’t worry, it always takes a while to warm up this early in the morning” What do you know, by the time I’d run a mile there was a smile spreading across my face and I was rocking out to my Dad’s music! It pays to talk to ourselves as we would to a good friend.
  2. My ability to negotiate with myself has improved. During the fifth of six repeats, I got that sense of giving up, resting, and trying again. I said “no!” out loud more than once, and then I explained to myself that last week I ran this same workout but the intervals were 1600m, so 1000m was SO doable. Then I said the ABC’s in my head and thought of someone I know who started with every letter. Then #5 was done and there was only one more!

Friday, June 1steasy day

After some Skeena River Relay preparations with race co-director Crystal, I got in 10k nice and easy and then a hard nap.

Saturday, June 2ndhard day (race)

hmmm..haha. So today I ran the 21.2k stage of the Skeena Relay. This leg is very PR-supportive. I don’t know if it was realistic of me or not to gun for a sub 1:45, but that was the plan. Considering I’d run 100km in the seven days leading up to this, I think I should have been more careful. Dammit. Good old hindsight. Lifelong Endurance and I aren’t working around these races along the way during Pump Up the JAMmie. Tapering and full rest days around non-goal races just takes away from marathon training. So yeah, I understand why there was no scheduled taper.  And I guess the importance of a taper before a hard effort is now knowledge that lives in my muscles, not just a rumour 😉

I took the first kilometer, which is uphill, pretty steady, and then found a really good rhythm on the huge 4k downhill. I let my body relax into gravity and things felt good, but I think I ran faster than I should have.

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There are two hills before the course flattens around 10k all the way until the end. The hills felt fine, but I wish I slowed down as soon as the big downhill ended. Once I got over the second hill and onto the river, my pace started to really slip. Legs did not want to turn over and I fell into a ~5:15/km pace that I couldn’t seem to escape. It kinda felt like there was a spell on my body and it wouldn’t do what my brain was telling it to do ahahah

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A headwind wasn’t helping, but I just kept going and enjoying my run, which is something I didn’t know how to do about a year ago when things weren’t going as planned!

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Then I got the stomach ache. FUCKKKKK. I swear I am eating nothing but white rice for 48 hours before my next race. Two very fast, ninja-like pit stops happened between 12k and 15k. What a frustrating waste of precious time..ANYWAYS.

Thanks to my awesome team for the water support (and honking and cheering!!!!) which kept things extra fun, and I was able to pick it up a bit for a strong finish into the transition stage to high-five Marcie and send her on her way for stage 4.

The Skeena River Relay is the best day EVER and I loved every second of it this year, as usual. Here are the Gooeyducks, after Jana finished hard in the tenth and final stage.

Sunday, June 3rdeasy day?

Originally the schedule said 20k easy, so I got a ride out to where I started running yesterday and ran the opposite direction home. I knew from past training runs that it is almost exactly a half marathon. I actually had a solid run, starting easy to see how my body was feeling and then increasing to moderate for the majority of the run.

The run turned red on Training Peaks and then I saw that the schedule had been changed to only 8k!!! WHOOPS.

Yesterday, after my part of the race, I ate a protein bar immediately and drank a ton of water and Gatorade. We snacked all day, ate at the awards banquet, and later when I got home I chugged some green powder, a protein drink, took an ibuprofen and foam rolled my whole body. I will assume this was at least part of why I was able to churn out a sub 2 hour half marathon the day after a race. It felt good.

Week 8 is done and Jack & Jill is 56 days away.

SUMMARY

WEEKLY MILEAGE:  103 km

INJURIES/PRE-HAB?  just callous foot

SLEEP?  good but need more

NUTRITION BRAGS?  added a calcium supplement, increasing daily protein

CURRENTLY READING:  Beyond Grit (I’ll try to finish it soon)

CONFIDENCE BOOSTER(S)

  • huge mileage for me, no pains
  • second fastest half marathon ever, despite a less than ideal day and no taper

NEXT RACE:  Scotiabank Vancouver Half Marathon & 5k, June 24th

No clue if I’m racing the half or running some sort of training workout. We’ll see!

PUMP up the JAMmie! – Week 7/16

Biggest week yet! I told you shit got real! I’m feeling strong but it’s also becoming more evident each day how truly important fueling, rest, RE-fueling and stretching/rolling are during this process. Operation: Daily Nap kicks off next week once I’m all done at work for the summer! Lifelong Endurance has me feeling on track but there are still nine more weeks of work of to be done before Jack & Jill.

After my relaxed long run this morning I had a minor moment and told Coach that I was scared and wanted to know if my goal was possible. I already know it is, but at that moment I felt so unsure. He asked me if I’ve ever climbed a mountain before (yes) and whether or not I could see the top when I started (no). All I can do is keep working, day by day and trust what we are building together. I’ll get there.

Monday, May 21steasy day

This run was seriously magical. If you read my post about the observations I made about my third sober May Long Weekend, you’ll know it was once my hungover dream to run on the Millennium Trail on the way home from Terrace after a big weekend.

follow me on Strava HERE!

Tuesday, May 22ndhard day

  • 5k up
  • 4 x [1600m @ 4:20/km, 3:00 rest]
  • 3k down

Holy shit this was awesome. As you can see, it took me three tries to complete the last interval, but I did it! That was the hardest I’ve worked in a while!

After work I was able to see Kristen for a session in the gym! Today we focused mostly on glutes and abduction, that’s why I had the orange band around my thighs for the first half of the workout. I’m doing everything I can to correct or minimize hip drop while running. Here’s an article I liked reading about it. Also, Coach Andrew is leading a running form clinic on the 31st and I’m hoping it will be on Facebook Live. Follow Lifelong Endurance on Facebook!

Wednesday, May 23rdrecovery day

Still feeling less excited about swimming than I was. I know it’s because mileage is getting high and I have less time/energy for the pool, but I’m glad I’m still working at it! Lesson number two next week should help!

Thursday, May 24theasy day

Today was my day off and it was super nice out. Prince Rupert people tend to have a hard time not playing outside on sunny days!

Marcie and I got in 10k in town, including the Rushbrook Trail 🙂

Later, I wanted to run to the mailbox but took the long way and went exploring a bit down at Port Ed Harbour.

In the evening, husband was down for a run so we got in 10k on the Cannery Road! This was a big day but there was no fast running and everything felt great!!

Friday, May 25thhard day

  • 5k easy
  • 10k progression from goal marathon pace down to ~4:40/km

This run was decent but not 100%. As you can see, my progression only lasted for 7k and I died on the hill. That’s okay though, still a strong run and I kept the pace much faster than “easy pace” until 15k was complete. Cooled down for 1.5k to my house for a 16.5k Friday.

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Saturday, May 26theasy day

6.5k easy on the schedule

F yes this is EXACTLY what I needed! Went for a double Butze loop with these ladies and kept it super relaxed. Finished running at 7k and walked the final chunk back to the vehicles. Lots of talk about the Skeena River Relay next weekend!

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Sunday, May 27thlong run day

28k! No sets or fast finish scheduled.

Weather forecast for today: +50mm of rain. LOL. It’s been such a long time since I had to head out for this kinda distance in this kinda weather. The Des Linden jacket and a Ciele hat saved me from a bad experience, that’s for sure! On this run I was focusing on three things

  1. everything I’ve been reading in Beyond Grit by Cindra Kamphoff
  2. taking a gel every 4 miles (6.44km)
  3. the video below

Obviously fixing form is NOT simple, and no single tip or drill is going to correct it immediately. But I’m working on it!

“You could have canoe’d.” – Husband

a 45 minute session of recovery (rolling with the stick and a lacross ball, stretching) and that wraps up week SEVEN. LOOK! 100KM! My biggest week ever in history, and this month will also be my biggest month in history because I’ve already surpassed January’s 312km. Woooooo!!!!!

SUMMARY

WEEKLY MILEAGE:  100K!

INJURIES/PRE-HAB?  feeling good! ..though always dealing with callous fire-foot

SLEEP?  good.

NUTRITION BRAGS?  the extreme hunger arrived this week! Filling up as much as possible on nutrient-dense whole foods but also eating everything in sight..

CURRENTLY READING: Beyond Grit – Cindra Kamphoff

clearly this book is not one you sit down and read cover to cover. But I am loving it and I already recommend it for anyone who likes self-help, personal development, mental game, that kind of stuff.

CONFIDENCE BOOSTER(S)  highest weekly mileage ever and feeling strong AF

NEXT RACE: the Skeena River Relay next weekend!

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PUMP up the JAMmie! – Week 6/16

Shit got real this week and I love it. Lifelong Endurance really has committed to prepping me physically to run my goal. Ten weeks til Jack & Jill. Lots of work to do, both physically and mentally, but things are going really well.

Monday, May 14theasy day

10k by myself on the Cannery Road and then 5k trail with Pippa!

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Tuesday, May 15thhard day

  • 5k easy
  • 10 x [30 sec hard, 2:30 relaxed]
  • 3k easy

There was no designated pace for the “hard” parts, so I ran hard! It felt good and it was far more challenging than I expected. The 2:30 recoveries seemed generous at first glance but I needed it!

Then, swimming lesson! First of four. It was really fun and helpful.

Last but not least, a session with Kristen! Good variety and lots of legs!

Wednesday, May 16threcovery day

This was the least motivated I’ve felt in a very long time! It wasn’t until 8:30pm that I got on the recumbent bike for 30 minutes. My ass went numb so I got off and stretched for a bit, then put in another half an hour for my hour of cross-training. That was all.

Thursday, May 17theasy day

10k aerobic – struggle!

So tired and SO sore! Like, so tired and sore that it felt like I forgot how to run, and I’m sure not remembering how to run didn’t help me along. LOL. Days like this happen I guess.

Friday, May 18thhard day

One of my favourite workouts! I got up and got this done right away, which was the perfect way to start my four-day weekend!

3k warm-up, 1-2-3-2-1-2-3-2-1, 3k cool-down

  • 1 = one minute ~5k pace, one minute easy
  • 2 = two minutes ~10k pace, two minutes easy
  • 3 = three minutes ~half marathon pace, three minutes easy

Later that afternoon once I was at Lakelse, I suited up in my wetsuit and did a little open-water practice. I’m so glad I brought my swimming stuff because I forgot how different it feels to swim in the lake. Every single lake practice I can get in will be super valuable for the triathlon.

I feel like this is an inaccurate representation of my swim LOL

Saturday, May 19theasy day

Jess met me out at Lakelse at the cabin and we headed out for 10k along Highway 37. Together we put in 10k (longer than I was supposed to run..but took it easy) and then she continued on for her 30k total!

In the afternoon I basically did the exact same swim as the day before.

Sunday, May 20thlong run day!

Omg. Check this one out.

26k as:

  • 10k easy
  • 8k alternating between 90 sec ~10k pace, 90 sec easy
  • 3k easy
  • 5k ~half marathon pace

I woke up in our trailer really tired and unmotivated. The first seven kilometers were on dirt road which was an awesome warm up. This whole run went pretty well until I got to the last section. My problem callous foot was on fking fire and I was generally hurtin overall. It probably didn’t help that I was wasting energy carefully running on a skinny highway shoulder to not be a dickhead pedestrian. I was also changing directions to avoid a big hill LOL. Oh well. Overall it went really well for a long workout on Maylong weekend out of town.

Stoked to keep this all going! Done work in ten days which is going to be so helpful for accommodating better warm-ups, recovery, naps and meal-prep!

SUMMARY

WEEKLY MILEAGE:  87 km! Getting up there!

INJURIES/PRE-HAB?

ankle is off and on, still icing and doing some mobilizing stuff I found online

SLEEP? fine

NUTRITION BRAGS?

kept with my usual pre, during and post-run fueling over the long weekend away, and didn’t let nutrition get as derailed as usual on a camping/cabin weekend.

CURRENTLY READING: Beyond Grit – Cindra Kamphoff

CONFIDENCE BOOSTER(S)

  • felt fantastic on Friday’s pyramid workout
  • hammered out the mid-run reps no problem on the long run, even with a brutal headwind at times

NEXT RACE: The Skeena River Relay! June 2!

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 7theasy 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 8thhard 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 9threcovery 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 10theasy 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!

follow me on Strava HERE

Friday, May 11thhard 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 12theasy 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 13thlong 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

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