Upcoming events & GOALS!

Yahoo! Can’t believe it’s already halfway through February! Life goes by fast. Don’t get me wrong, I’m okay with Winter…but it’s not my favourite season and I’m sure many runners would agree. I love cold weather running, but snow, ice and darkness can be very inconvenient!

I’m starting the Spring transition early this year. First, heading down south to Arizona to run my seventh full marathon. Then, March (which I consider Spring) has presented the opportunity for a local 5k! We say local here when it’s within say, a four hour drive, LOL. In April I have two races lined up, both which I have run before and love, so that’s exciting and fun for goal setting!

Here’s what I wanna aim for at this point in time, always keeping in mind that Coach might have other plans that come into play closer to the dates 🙂 Thank you to Lifelong Endurance for the readiness I’m feeling this early in the year!

Saturday, February 24th – The Sprouts Mesa-PHX Marathon!

I’ve mentioned it a lot in training recaps, I don’t have a specific goal for this race. My goal marathon is in July, so I really like the way this has me feeling relaxed about Phoenix.

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The course is fast, but from the dozens of reviews I’ve read, it’s (obviously) not just a nice jaunt down a mountain! For one, 42.2k is 42.2k! Apparently, the profile can be quite deceiving too, since the majority of the elevation drop is in the first half and then the second half of the race basically flattens out. There’s also the temptation to fly out of the gate on that initial downhill and be left with regrets later, so it will be a test of patience! The temperature could be a factor later in the race as well, especially for this Canadian. We’ll see what happens!

I’ve thought about covering my watch, but I doubt that will happen. The goal is to run happy, and push it in the second half if things are feeling good. Other goals are to stay relaxed, have fun and enjoy the cacti! IF the stars seem to be perfectly alignging, I will shoot for a 5:20/km overall pace. No matter what happens it’s going to be awesome to check out a new marathon event, and meet up with the PRO Compression crew!

Saturday, March 17th – St. Patrick’s Day 5k!

This run is in Terrace and hosted by the recently resurrected Skeena Valley Runners! OMG. The 5k. Also known as, in my brain at least, the scariest race distance. Pain train.

I’ve never raced a 5k! There was the Disneyworld 5k in 2017, but that wasn’t even timed. I just cruised along, saving myself for the rest of the Dopey Challenge. Last May I ran the 5k in the local race that I co-direct, but I don’t count that.

For this St. Patty’s race I’d like to run an overall pace under 4:40/km. Back in October I ran a twenty minute fit-test for Coach Andrew (in the dark, on the boring-ass track) – 20 minutes, 4.28 km, 4:40/km. This seems like a fair goal to aim for for the 5km.

Sunday, April 8th – The Rupert Half + 8k Road Race

Woohoo, favourite home race! Last year I had a great day, running my current half marathon personal best, and finishing third overall female. Yeah, it’s a small race, but I am very proud of that day. It’s an interesting course, and on a section of road that us locals run almost every single weekend, which can be good or bad, depending on how you look at it!

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The goal for this year is to improve my time on this half course, which would also lead to a new half PR! Currently sitting at 01:50:48. On the hunt for a sub-1:50! I’d like to be in the top 3 again, too!

*if you live around here and haven’t run in this event before, check out THIS post**

Saturday, April 21st – The Tenacious Ten in Seattle, presented by Oiselle

I. Love. Seattle! And this race! And we are going down with a #badassladygang of five of us! The race goes around Lake Union and the start/finish is in Gasworks park! AND it’s hosted by Oiselle! Last year I had a great day running the 10 mile distance, but I went out too fast and it haunted me a little in the last 5k. I’d say it was overall a pretty solid run, BUT, I know I can do better this year!

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Tenacious Ten 2017! Whitney & Justin are both running again this year!

The goal as of right now: 1:18:xx. Last year my “official” time was 1:21:36, but that was faster than what my Garmin said…and everyone else said their chip times were fast, too. My watch actually read 1:22:40. Regardless, I think with a more conservative start and the fitness I’ve gained over the last year, sub 1:20 will be mine, but I want to push for an average pace in the low 4:5x/km.

Running is not about being better than someone else, it’s about being better than you used to be.

So, that’s what’s coming up in the next eight-ish weeks! Are you planning to run in any of these events? If so, let me know!

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Mesa-PHX Marathon Training – Week 8/10

Countdown is on til marathon #7! Coach Andrew is heading on a two week vacation in a few days, so I’m ready to wrap up the last of this race prep on my own and hopefully have a good report for him once he returns! Lifelong Endurance really encourages us to listen to our bodies, so if I need a rest day or a light cross training to substitute a run, I can make that decision on my own. Love them.

Monday, February 5th

The title of this workout is “mile reps & sharpening cut downs” ahahha! Sounds scary, but also gets me fired up!

3k up, 2x [1 mile @ 4:35/km, 2:00 rest], 8x [200m hard, 200m jog], 3k down

I was so excited for this that I got on the treadmill before eating breakfast. Then I couldn’t run a fast mile and I realized I should eat. Good warm up haha.

Breakfast, nap, try again. Managed one, but couldn’t run a second mile at the prescribed pace to save my life, so I hit the 200s. I have learned something in the last few weeks – I need to take post-32k run recovery more seriously, because I’ve been super tired the last two Mondays. More chocolate milk, protein, carbs and when I do go to work after, more sitting!!

Tuesday, February 6th

8k aerobic – saved this for the evening so I could rest the body a little longer. Felt good! Port Ed is hilly!

 

Wednesday, February 7th

Non-running day! I went to the pool before work and had another awesome swim! 1250m of front crawl and breast stroke.

Evening: Dirty Dozen x 2! My arms felt like Jello after hahaha

Thursday, February 8th

Never in my life did I imagine I’d run paces that started with four. Once I wrote a post about a previous hangup on 5:xx paces. Believing random shit about one’s self is a surefire way to impede progress, and I did just that for quite a long time. Sometimes the plans my coach gives me look scary at first, but I have nothing to lose. I don’t always nail them, but no matter what happens it always ends up being a killer workout! You have nothing to lose, either. Progress doesn’t come from doing the same thing day after day, that’s for sure.

3k up, 10:00 steady climb @4-6% at a 10k feel, 5:00 flat jog, 6x [400m @ 4:15/km, 1:00 jog], 3k down

OH! Remember last week when I got off the treadmill to check if it was actually on an incline? IT WAS. I just didn’t inspect it well enough. I got the tilt unstuck by setting it to -3, letting it go alllll the way downhill, and then pressing zero, which allowed it to come back to flat! What a relief!!!! It’s no wonder I couldn’t run those mile repeats confidently on Monday!!! This workout went REALLY well and I needed that. I even added a seventh 400m rep during the cool-down cause I was feeling goooooood!

Friday, February 9th

8k aerobic with Bailey & Andrea! Beauty day and a nice, steady pace with a faster finish.

Saturday, February 10th

Prescribed was a 22k long run with last 15:00 at goal marathon pace…which, at this point, I’m not sure exactly what GMP is..

We ended up running 20k with no special finish. A very tired day, but beautiful out and fantastic company. First half was alright, second half was struggle bus. Crystal saved me, as she has many times before!

Sunday, February 11th

Prescribed: 6.5k aerobic!

Went up Mount Hays with husband in my truck, and then ran down when it was time to wrap up the day. The downhill is good practice for Phoenix! I ran/hiked around up top for a good portion of the afternoon, and then ran a quick 6km down to the bottom.

Now we’re meeting friends for dinner, but I have a strength and stability routine from Runner’s World planned for later this evening. Less than a fortnight (ahhaahaha) until race day!!!!!!! Anybody else have an event coming up quick?

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Mesa-PHX Marathon Training – Week 7/10

As I finish this post, it’s 20 days from race day! Officially tapering! Looking ahead at the schedule, even though the volume tapers, there are still some wicked workouts coming up! This isn’t my goal marathon of the year, but I’m feeling confident that I will run well on the fast course in Phoenix. Thank you to Lifelong Endurance and my coach, Andrew, for helping me find this self-confidence as a runner! This week was up and down, but I’m better at going with the flow than I used to be, so it’s no big deal. I listened to How Bad Do You Want It a lot this week; it always helps me stay in a neutral mindset!

Monday, January 29th

Planned:

3k up, 5, 4, 3, 2, 1min intervals, progressing from 5:25-4:55, 2:30 jogs between, 3k down

What actually went down:

LOL! I was so tired and in such a bad mood. No kidding, I got off the treadmill and checked to see if it the incline was screwed up. Called it a day and went straight to bed, planning to hit this workout in the morning instead of the aerobic 8k on Tuesday’s schedule.

Tuesday, January 30th

Got up feeling quite a bit better but once I started warming up my calves were still sore and I felt off. I did manage to run each of the intervals, but this all felt a lot harder than it should have. I only cooled down for about half a kilometer – I was done. Tomorrow I’m taking a very easy day with no running or intense anything! #responsible

5min @ 5:25, 4min @ 5:16, 3min @ 5:10, 2min @ 5:03, 1min @ 4:55

Wednesday, January 31st

1000m swim! Followed by Coreflex with Kerrie at K2 Cycle Fusion

On Wednesdays I usually go to spin. I LOVE spin. The only thing is that I love it so much and get so pumped from the music, that I wouldn’t really say my legs get much of a break, aside from impact. I decided today a swim would be okay, and Coreflex at K2 since it’s all on the ground on the mat.

lawl

Thursday, February 1st

3k up, 8x200m hills with jog down recovery, 3k down

Holy shit. I’ve never used this hill before. The average grade is about 10% and every single one almost killed me. Running down was slow too since it’s so steep. Getting that done by 7am felt amazing!

Friday, February 2nd

7k aerobic. I stayed inside since it was pissing and pitch black. This run was pretty whatever. Those kinda runs used to piss me off but now I just move on!

Saturday, February 3rd

Look at this treat from coach!!

  1. 5k easy
  2. 5k of 1:00 @5:15, 1:00 @5:55
  3. 10k easy progression to moderate
  4. 5k of 1:00 @5:15, 1:00 @5:55
  5. 5k easy
  6. 2k close on tired legs

First of all, let me just say I would love to know what this workout would feel like on a flatter stretch of the world. But anyways. It happened! It was hard. I stopped a couple times to regroup and there were two pit stops in there, but I made it! Here is the elevation I had to work with…stronger every day!

and here is what the pace looks like on Strava, excellent representation!

follow me on Strava HERE

Weeeoooo 21 days til race day!!!

Sunday, February 3rd

On schedule: 6.5km nice and easy, 30min of core

I woke up super lazy and my body felt like wood. This run and core work will take place this evening and I look forward to it, but for now it’s stretching and tea time!

Talk to you soon!

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BMO Vancouver Marathon Weekend! Who’s with me?

Have you ever taken part in BMO Vancouver Marathon weekend? I have, twice, and it’s AWESOME. So awesome, in fact, that I’m going back for a third time, and I doubt it will be my last!

Race day is thirteen weeks out as of this Sunday, February 4th. My coach has built plans for the half and full distances, so if you are looking for an AWESOME guide, see the end of this post for links and a discount code!

In 2014 I ran the half and even though it was MISERABLE out and we were soaked before even leaving the corrals, I loved it! Then, in 2016, I went back for my first go at the marathon distance, and once again BMO Vancouver seriously delivered. It’s hands down the most scenic of the six marathons I’ve fun so far. The 8k is a race I’ve yet to run, but the course doesn’t seem to skip out on any of the scenery Vancouver has to offer just because the distance is shorter. It cuts right through Stanley Park and winds around Brockton Point into Coal Harbour to the downtown finish line on Pender.

This year, I’m registered to run the half marathon. Lifelong Endurance and my coach are preparing me to get there feeling confident and strong. My goal for the 21.1 km distance in 2018 is a 1:45. Whether or not I’ll be ready to lay that down at BMO will become more evident as we progress, but as of right now, that’s the plan!

This is what the BMO 1/2 route looks like. If you aren’t familiar with Vancouver, the map may not mean much, but you can still take note of a few things:

  • the fact that more than 1/3 of the distance is along the Pacific Ocean!
  • running over any city bridge kicks ass! Crossing the Cambie Street Bridge over False Creek is no exception. It’s literally BREATHTAKING (trust me)
  • participants get to run some big chunks of the Stanley Park Seawall, plus run THROUGH Stanley Park as well, which was named the best park in the WORLD according to TripAdvisor’s Travellers’ Choice Awards in 2013.

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Other things that I remember are:

  • the glorious downhill during the first few kilometers from Queen Elizabeth Park to the Cambie Bridge
  • one very short and sweet out-and-back – perfect for high-fives, encouraging others, and seeing other runners you may know who are slightly ahead or behind you (normally I don’t enjoy out-and-backs, but this one is short)
  • emerging from Stanley Park with 5km to go, for round two of Seawall action, and the stunning Coal Harbour

The full marathon is equally as amazing. Looking back, I would say it is an ideal marathon for your first, if you are going after it for the first time. EFF YEAH!!!

I’m really looking forward to running this course again. I will continue to recap my weeks on the blog as I train for the BMO half within my build-up for my goal marathon in July, JACK AND JILL!!!!! You should come meet up at BMO weekend!!!

Here is a half marathon training plan for you built by Andrew. You can use code JAMMIESENTME for 25% off.

Here is a full marathon training plan for you built by Andrew as well. Again, you can use code JAMMIESENTME for 25% off!

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the Universe WANTS me to qualify for Boston!

Hi!

A few weeks back I put my BIG 2018 goal out there. Mission: axe twenty minutes off my best marathon time to run a 03:31:18 and qualify for the 2019 Boston Marathon. (under the guidance of my incredible coach at Lifelong Endurance, Andrew)

One thing I didn’t mention was that right around the time that this BQ-attempt training cycle is set to commence (end of March/beginning of April), I’d be moving away from home and starting the very condensed two-year Registered Massage Therapy program! Yeah! I am going back to school!!!

I don’t let much get in my way when it comes to goal-chasing, but I fully expected that the most intense training block of EVER, combined with a full course load, studying and homework would be extra challenging!! Bring it.

All plans were in place. I’ve given notice at work. My replacement has been recruited, which gives me peace of mind as I live in a somewhat hard-to-staff location. My husband and I were set to move me down to his (AMAZING) Mom’s house the week before my program began…

AND THEN THIS HAPPENED. Alleged arsonist arrested in Kelowna.

I know. Someone pretty much tried to BURN DOWN MY SCHOOL. WHO does this kind of shit?? Thanks to this turd, the school has been forced to reschedule my RMT class as well as a nursing cohort, from March to September. The damage requires a pretty extensive renovation inside as per fire inspection and it will affect classroom space for the small facility. Sigh..

After receiving the email about the postponed start date, I had a short and minor “moment”. Holy shit. I quit my job and my replacement is already hired! I’m almost ready to move! I bought the MEC Okanagan 5-race value pack! (LOL.) I had a bunch of events I planned to drive to from Kelowna. Now I will have five-ish months with no full-time work!?!?!? A stay-at-home cat-mom??

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But then, I stopped and calmed down. Okay truthfully, I flip-flopped from super worried to neutral for a couple days. But NOW…I am PUMPED.

The four months that I will be training for a 03:31:18 are ALL MINE. I have to say it again. MY FULL-TIME JOB FROM APRIL THROUGH JULY WILL BE TO LIVE AND BREATHE MARATHON TRAINING. WOOOOOOOOOOOO!!!!

Of course I’m NOT going to sit on my ass and not work. Aside from being a casual relief pharmacist I’m planning to go to my favourite place in the world and help my friends with their bees (yeah, I’ma be a fkn BEE KEEPER) and pick up any other random non-pharmacist work that I feel like in the mean time. If you need your house cleaned, get at me. But my prime focus for the months leading up to Jack & Jill’s Downhill Marathon on July 29th, will be TRAINING. YES!!!!!

All the running! Strength training. Cross training. Spin, swimming, hiking, yoga. WOOOOO! Rest days! RECOVERY! BLOGGING! Can you tell I am seeing the good about this monkey wrench that got thrown into my plans?? You guys. I was always determined, but now I have been given the opportunity to launch a serious attack.

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So thank you, Universe. I’m being forced to trust the process, stop planning quite so far in advance, and go with the flow. Oh, and to confront my addiction to buying every colour of ProCompression socks. I’m being given the chance to put everything I have into the biggest, scariest, most seemingly impossible goal I’ve ever set for myself with respect to my passion for distance running. I can and I will!! Oh, and I’m gonna blog the shit out of this journey, so stay with me!

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Mesa-PHX Marathon Training – Week 6/10

Okay. In less than four weeks I get to do my favourite thing in the whole world for the 7th time…run a marathon!!!! As it gets closer and Lifelong Endurance gives me workouts that challenge me, but leave me feeling strong and confident, I keep getting more excited!! Plus, seeing things like this start to pop up on social media…wooooo!

if you’ll be there, let me know!

Monday, January 22nd

I started with Coreflex at K2 Cycle Fusion. Just like last week, it was awesome. Lots of planks and push-ups (I have a new love for the tricep plank), hamstring and glute strengthening with foot gliders and back strengthening with resistance bands. OH, and bird-dog holds with a bender ball under the supporting shin…kicks my ass and I love it!!!

Then the first run of the week was my favourite kind again – the longer workout!

3k warm-up, 6x [5 minutes up-tempo, 2.5 min recovery], 3k cool-down

I used to whine about having nowhere flat to do interval workouts or tempo runs. Once I quit thinking that way and just did my best on the terrain at hand, I realized that most of the time I can make it happen anyway. Yeah, it’s way harder in some spots, especially when my Garmin beeps to run fast for x amount of time, just as I’m coming up to a long hill, but this has made me a better runner. 14.4k total and that felt AMAZING.

just beat the snow

Tuesday, January 23rd

8k aerobic

Wednesday, January 24th

Early Bird Spin at K2 with Karen ❤

Today I bought myself the MEC Kelowna Okanagan Race Series Value Pack! I could not be happier about this, FIVE RACES (even though I can only for sure run three or four of them..) for seventy bucks!? There are so many MEC Events that I am just becoming familiar with. The races are AMAZINGLY priced and there are also tons of Run Crew meet-ups, clinics, etc, in lots of cities. Check out MEC events here. The line-up is…

Race ONE West Kelowna 21.1K April 15/18
Race TWO Rose Valley 10K May 6/18 (same as BMO Van…can’t go)
Race THREE Myra Station, KVR Trail 21.1K August 12/18
Race FOUR Knox Mountain 10K September 9/18
Race FIVE Mission Creek Greenway 10K October 14/18

Thursday, January 25th

Hill workout! I stayed inside for this one due to darkness + iciness.

3k warm-up, 8x [30 sec. @ 8% incline, 90 sec. recovery], 4k cool-down

I like to adjust the incline about 15 seconds before the interval actually starts. The machine takes at least that long to transition from the 1% that I usually run on, to 8% for the repeats. Then when my Garmin beeps to start the interval, I’m already at the grade I want. This workout was so sweaty and so awesome. Today was also the day to enter the draw for SeaWheeze 2018! I’ve never run the SeaWheeze! Fingers crossed.

Friday, January 26th

Fantastic run with Mary and Sam! We started on the road, ran to our go-to local trail for two loops, and then parted ways. I ran back to my vehicle and the girls crossed the highway to head up the Tall Trees Trail. 13k total for myself, and Sam got in 21k and lots of elevation as she prepares for a 50 MILE ultra in Oregon!

4pm rolled around annnd not looking good for me with respect to SeaWheeze! Ah well!

Saturday, January 27th

32.2km!! (= 20.0 miles)

follow me on Strava here

KILLER morning. So gorgeous out! The girls came over and we took my truck out to Rainbow Summit, which is about 22k from home. We ran back in, Sam saying farewell around 17k (her car was at the bridge), Crystal finishing up at my place, and then I went for my own 5k out-and-back along the North Pacific Cannery road. Boom. Four weeks til race day!

Sunday, January 28th

7k relaxed. Felt pretty tired today but it was expected.

Got in 40 minutes of functional strength exercises with my ankle weights on.  So good. Now for complete Sunday-mode. Another week, DONE!

Talk soon! I’ll tell you something really cool about my BQ-attempt training cycle in the Spring.

@jammiekomadina

Mesa-PHX Marathon Training – Week 4/10

Holy week 4/10 already! This is going by fast. I am so excited for the Sprouts Mesa-Phx marathon!!!!! It’s going to be so much fun meeting up with #werunsocial as well as all the other PRO Compression ambassadors, rocking the new Arizona sock and getting all matchy with everyone. Having this marathon on my schedule so early in the year has proven to be a fantastic way to stay committed to putting in good mileage in the new year, and it’s going to serve as such valuable base-building for Jack & Jill training!! As always, HUGE shoutout and thanks to Lifelong Endurance for always having me feeling healthy and ready for whatever I’m working towards!

Yesterday I posted about my ultimate 2018 running goal, and if you missed it it’s here!!

Monday, January 8th

My 33rd birthday!!! (what the HELL???) Last time I checked I was like 22.  I decided to run 33km and coach said “go for it, dude!” so, I celebrated each year alive with a kilometer. My quads were surprisingly sore from the short but effective strength workout on Sunday, but I made it happen and thoroughly enjoyed it, stopping twice to refill my water at home. A goal this year is to put in the work in the strength department. I am not a gym person whatsoever, but I know I can make 30-60 minutes happen twice/week at home, which will leave me stronger and hopefully injury-free.

Yessss, this run ticked off the January Half Marathon Challenge on Strava, and got me to 75/80km for the Lululemon 40|80 Challenge! Follow me on Strava here.

After some serious relaxing post long-ass run, it was time for the best birthday party I’ve ever had! An 80s-themed spin class at K2 Cycle Fusion! Thank you so much to my husband, cousins and friends for joining me, and to Kerry for leading the absolute perfect class!

Tuesday, January 9th

10k, 85% trail. Felt SO good.

And BOOM in comes the Strava email…

Wednesday, January 10th

6k aerobic. Bit of a sleep in! I was so tired on Tuesday night I knew that a 5:30 wakeup call wouldn’t work for me in the morning. I opted out of Early Bird Spin and went for an easy-feel 6k after work instead since I didn’t have any bright ideas for cross training. Followed up with stretching and Netflix.

Thursday, January 11th

8k fartlek on the treadmill! That was so fun!

Friday, January 12th

7k aerobic in my new AZ sockies!

And later – strength exercises! I was sitting on the couch feeling unmotivated when my friend Karmen texted, asking if I’d tried out the Oiselle Dirty Dozen yet. It’s a strength series I’ve heard of for quite some time. That text was timed perfectly! Got off the couch and headed to the basement for 30 minutes of Dirty Dozen! It’s a good series of core exercises and the whole thing takes like ~25 minutes, just as Karmen said. I picked a few to repeat to get my 30 minutes in. Check it out here.

Saturday, January 13th

20k easy pace. Ahh. Long run day. Today was really hard for me and I was lucky to have Crystal by my side. My sore foot flared up after stepping on a few rocks along the way, and I felt generally lethargic, which apparently might be from the Tetanus booster I got yesterday…I refused to believe it would effect me but I think it did hahah. Either way, pushed through and made it to 20k and then PEDICURE TIME.

Sunday, January 14th

HAHAHAHA Prince Rupert was the hottest place in Canada today! Summer in Northern BC! I went for a couple kilometres to see how my foot felt (medium) and then took it easy. Talk to you next week! Six weeks til Phoenix..

Wait. Actually I’m heading to my basement for some Dirty Dozen!