PUMP up the JAMmie – Week 2/16

Week two!! There was a time in my life where I wasn’t active, then there was a time where I was, but going out of town would de-rail any routine I’d been keeping with. NOW I look forward to taking my running addiction to new places. It was hard waiting for Thursday because I was so pumped to go to Seattle! Having Lifelong Endurance to keep me accountable is invaluable and I love it. Also, running around is a good way to explore.

Monday, April 16theasy day

Marathon Monday!! I was at my parents by 6:15am since we don’t have cable and I was just in my glory, having my coffee, stretching and watching this fantastic dream day on TV. When Chesir overtook Daska I started to really get excited, and then I basically had a heart attack when Desi passed Chesir for the lead, once and for all! GAHHHHHHHHHH! And cherry on top, Krista DuChene hammering in on third place! Go Canada! What a seriously amazing day for North American women’s distance running!

After Desi’s win and post-race mini-interview, I went for a celebratory 7km. Very relaxed but felt super strong from all that inspiration.

Then I had a session with Kristen at the gym. As I’ve mentioned, I normally wouldn’t include a workout like this on “easy day” but I take what I can get since we’re pretty limited as to when we can coordinate. Holy shit. She kicked my ass, as usual! Today was all body weight stuff, lots of plyometrics and core! This may have been the most spent I’ve been from working with her, so far. Such a valuable addition to Pump up the JAMmie!

Later, two more chill kilometers to check the mail (nothing :|)

Tuesday, April 17thhard day

HILLS!

  • 5k easy
  • 10 x 45 sec hills, 1:15 jogs down
  • 3k easy

The new Garmin arrived that afternoon!!! Good to go for the Tenacious Ten! I wanted to test it out but I was so sore from the gym on Monday and those hills were hard enough, so I called it a day. How responsible of me.

Wednesday, April 18threcovery day

1800m swim (warm-up, 3x500m, cool-down)

60:00 nice and easy on the recumbent bike watching Gun Runners (thanks for the recommendation, Jess)

Thursday, April 19thhard day

7k as: 3 easy, 4 tempo

I was on the treadmill for this because it was too dark, early and monsoony to go running alone on the highway. I was SO tired and the voice in my head tried many times to convince me to quit in the warm-up and do it later. I told myself this is the kind of thing I need to be able to get through. Kept at it and by the time the warm up ended I was ready for the 4k and I finished feeling strong and fired up!

AND THEN IT WAS TIME FOR SEATTLE WEEKEND! WOOOOOOOOOOOOOOOOOOOO!!!!!!!

picked up Crystal & Bailey at 7:30 for our first mini-roadie to Terrace to catch our flight. Once in Vancouver, we collected our rental car and headed out to Seattle!

Friday, April 20theasy day

NOVEMBER PROJECT!!!!!! MY FAVOURITE THING AFTER RUNNING! And this counts as a functional strength workout for the week! yessssss

The Seattle NP tribe meets in Gasworks Park (the same place at the start/finish of the Tenacious Ten) on Wednesdays, but on Fridays they switch up their location around the city. Today the location was on the north side of the Montlake Bridge. This is pretty much right where I started the Rock’n’Roll Seattle Marathon last June.

We jogged the less than 4km to the location from our AirBnB in Fremont and had the best workout on the most beautiful morning.

 

Saturday, April 21sthard day

Race day! My race plan was to run four chunks progressively; these were the actual instructions from Lifelong Endurance πŸ˜‚πŸ˜‚πŸ˜‚

  • First 5k: controlled
  • Second 5k: apply some pressure
  • kms 11, 12, 13: tighten the screws
  • the rest: progress to slay-mode

My only real time goal was to push the overall pace under 5min/km as I work towards that as goal marathon pace, and if that was happening work for sub 1:20. Woohoooooo! I’ll recap the race tomorrow.

I executed the plan better than any race plan ever before and I can’t wait to tell you about it! (And the whole weekend!)

Sunday, April 22ndrecovery day

7k recovery run with Bailey ❀

 

SUMMARY

WEEKLY MILEAGE: 56km

INJURIES/PRE-HAB? None 😊

SLEEP? Mediocre..

NUTRITION BRAGS? Epic fail over girls weekend away…

CURRENTLY READING: The Resilient Runner (re-reading)

CONFIDENCE BOOSTER(S)

  • Pushing through my body and mind’s hard resistance to that early morning up-tempo run on Thursday before vaca weekend
  • Tenacious Ten execution (recap coming tomorrow)
  • final kilometer of the Tenacious Ten!!! 4:25!!!

NEXT RACE? BMO Vancouver Half Marathon! May 6th!
Talk to you tomorrow! Week three!!!!

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Pump up the JAMmie: day 8 – I want MORE, Coach!

Hi!

During the most recent Skype sesh with my coach, Andrew from Lifelong Endurance, I asked him a question that I’ve been thinking about in different ways since the beginning of the year.

What ELSE can I do throughout the day, at any given time, to support my goal?

I am constantly asking myself, “what can I do RIGHT NOW to increase my chances of succeeding?”Β  Sometimes I’ll eat a green vegetable, take a vitamin or foam roll, again…but this isn’t working. hahahaha

What I mean, is that after the running, cross-training, strength training, stretching and rolling, baths, naps, blogging, and conscious nutrition choices, WHAT ELSE CAN I DO?? (yes, I want more). I do not mean GIVE ME MORE MILES TO RUN. I’m not going to be an idiot and believe the idea that MORE = BETTER. But, when I ask myself that question above, sometimes I’ve already done so much that day that doing more is not smart.

Andrew’s answer? Continue to educate yourself.

Why didn’t I think of that? I guess I was already doing it, actually, but I hadn’t consciously decided that “educating myself” specifically, would be how I satisfy the urge to train harder. I already love reading, listening to and watching anything to do with running. Books, magazines, podcasts, guided meditations and good old YouTube are all a big part of how I continue to live and breathe the pursuit of my goal.

So, I decided to invest in a few new books that I’ve heard about from other runners, or that I’ve seen recommended in some of my running magazines. Bonus: New books will also help because reading before bed instead of scrolling INSTAGRAM is one of the changes I’ve implemented in the last few months to help with sleep.

The first book of Operation: Pump up the JAMmie is Meb For Mortals,Β which I mentioned in the Week 1/16 recap of Pump up the JAMmie. I just finished it on the weekend and will write a short review in the next day or two.

All week, whenever my mind went extra buck-wild getting fired up about this mission, I grabbed the book. I will not push my body to a place where it’s more susceptible to injury. I will not exhaust myself physically, or mentally. Overzealous: something I could so easily be, and if you know me you will definitely agree with that. But I won’t. When everything on the day’s training schedule is completed and I’m still hungry for more, I’ll read a book instead.

Have you ever wanted something so badly that you had to actively be careful not to over-do it?

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PUMP up the JAMmie – Week 1/16

OMG you guys. Tomorrow is the 122nd running of the Boston fkn Marathon!!!! I get goosebumps following along with all the action. And yesterday I almost cried (okay I cried a little ahahah) because my special friend Karmen, who is running Boston tomorrow, got me a SIGNED WATER BOTTLE from my ultimate favourite pro runner, Jordan Hasay!!!!! AHHHHHHHHHHHHH!!!!

Karmen and her husband, Adam, both BQ’d for 2018 at the Eugene Marathon last year, on their first wedding anniversary. Isn’t that the best thing you’ve ever heard? I know. I am so excited for them!

I am pumped writing this, but I was not stoked during the first few days of the week. After that GI-related-near-death experience last Sunday, I was tired, bummed and still feeling less than 100% well into Wednesday. Add on the Garmin death, job-hatred, a bird flying into my grill on the highway πŸ˜₯ and a windstorm blowing part of our deck off, and I was not in the best place mentally. But that’s the thing with both training and LIFE. It’s up and down. Am I going to let my fitness, drive and excitement slip away because a few days were kind of lame? F no. Looking ahead on Training Peaks at some of the workouts coming up from Lifelong Endurance was one of the things that helped me get my head back in the game. We are doing this. This was week one!

Monday, April 9theasy day

8k easy + drills

I’ve committed to doing drills three times per week during this BQ operation. A-skip, B-skip, high-knees, two variations of butt kicks, carioca and high-knee carioca. Standing and seated arm-swings I will do at work where I need less room and am getting paid.

In the afternoon I squeezed in a round of Dirty Dozen.

Tuesday, April 10theasy day?

This was the morning of the Garmin death. I was so pissed off I can’t even explain. But, still went for 11 of the 12k scheduled fartlek. I cut it short because I headed out much later than planned after dicking around with the watch for so long, unsuccessfully.

That was it for today. Extremely tired, cranky and mopey. (Sorry, husband). It was the best decision to just go to bed.

Wednesday, April 11threcovery day

Non-running day. Still felt mopey and unmotivated when I got up today, but I decided that enough is enough! Started at the pool, and since I don’t have a watch I decided to keep it simple:

  • warm up
  • 2 x 750m
  • cool down

I didn’t want to just swim aimlessly, but I also didn’t want a whole bunch of clock-checking and math-doing. Two longer sets was perfect, and it felt good knowing I swam the triathlon distance in just two pieces. Feeling like myself again! 1750m total.

Next I headed upstairs to meet Kristen. She gym’d me so hard today. After some glider layouts to compare progress from two weeks ago, she put me through a full-body sequence. Biceps, pecs, triceps, squats, an awesome split-squat/deadlift combo, pull-ups (I can’t even do ONE yet without assistance…) and core. I officially like going to the gym.

Later, I was itching to go for a run but convinced myself not to. Instead I settled for 45 minutes of yoga at home. I will run tomorrow! Sticking to Coach Andrews plans like a good athlete πŸ˜‰

Thursday, April 12theasy day

Started with swimming again. I wanted to be able to say that, at this point, I can swim a whole kilometer without stopping, so after a warm-up I got to it. One thousand meters in exactly 24 minutes. Woooo! Then I did a 500m set and called it a day. 1700m total.

Next was 10k easy + drills

No watch to check on, so I monitored my form to the best of my ability with all the research and YouTube’ing I’ve been doing on that. Such a great run.

Friday, April 13thhard day

Have I told you how much I fking love intervals? Well I do. When I see workouts like this on the plan, I get really excited and intimidated at the same time.

  • 3k warm-up
  • 6 x 1k with 2:00 jog recoveries (4:35-4:15/km range)
  • 3k cool-down

You guys. I nailed this workout. It felt so good that I messaged Coach Andrew to humble brag. Cranked out those reps at 4:33, 4:31, 4:27, 4:25, 4:21 and 4:15. And covered my basement in sweat.

non-Garmin evidence. LOL.

After work: 5k easy for 19k daily total

Saturday, April 14threcovery day

50:00 on the recumbent bike at home with my black coffee and Meb for Mortals (review coming)

Next, one round of Dirty Dozen plus all the stuff from the Strengthen Like Meb chapter, excluding the swiss ball stuff, since I don’t have one. A solid forty minutes of functional strength at work.

After work I went to the pool. Earlier, I had a random urge to swim the full triathlon distance, 1500m, and see where I’m at. I warmed up for 200m (this is NOT a long enough warm up! Why would I think 5 or 6 minutes was long enough?) and then got started. It was tiring, but I did it! 36:44. Considering last summer it took me 19:15 to swim half that distance in the sprint tri, I am very happy about this! Still three months to get stronger!

Sunday, April 15theasy day

13k easy + 7x100m strides + drills

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Gorgeous but foggy morning. Run felt good and I admit it was refreshing again to not have a watch on. The strides felt really great today and I got in my third of three drill sessions for the week. Winning!

SUMMARY

WEEKLY MILEAGE:Β  62km

INJURIES/PRE-HAB?Β 

nothing specific besides religious rolling of the gargantuan calves

SLEEP? good, but more naps are always good.

NUTRITION BRAGS?

went for sushi on Wednesday, got BROWN half-rice on my rolls and didn’t get any of the usual deep fried or tempura flakey choices.

CURRENTLY READING: Meb for Mortals

CONFIDENCE BOOSTER(S) OF THE WEEK:

  • I can swim a kilometer in 24 minutes.
  • shit kicked my km reps & ran them progressively, down to the last one at 4:15/km
  • I can swim 1500m and will surive the triathlon!

NEXT RACE?

Tenacious Ten presented by Oiselle! 10 miler (16.1 km) – next Saturday in Seattle!

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And that’s it, week one is already done! Next week, a sick lady crew takes on Seattle. Tourist Olympics coming at you.

2018 week 14 recap!

Weeooo race week! Prince Rupert Half Marathon! Rupert Runners for life! Only one hard day this week for that reason. The only thing I love more than race week is race DAY, which is today since I’m posting this on Sunday morning. I’ll recap the race separately!

Another really fun thing this week is I’ve taken over the Lifelong Endurance Instagram account from Friday til Sunday, so if you don’t already follow them on Instagram, do it! @lifelong_endurance!

Operation: Pump up the JAMmie officially starts TOMORROW! I can’t believe it’s time. I’m ready. The plan is to run strong and finish on empty in this half, giving us an idea of where I’m at. Then, start shit-stomping the operation. Here’s what I was up to this week!

Monday, April 2ndeasy day

7k aerobic, trail πŸ™‚ nice change


Tuesday, April 3rd
hard day

First up, swim. 1650m

Next up, nap! followed by an awesome tempo run

  • 3k easy
  • 4k tempo
  • 3k easy

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and finally, GYM! I did workout #1 from Kristen, which is basically full-body. My posterior chain especially is like dammmmn.

Wednesday, April 4threcovery day

Swim only today, and holy shit my arms were tired! I did not expect that. Practiced the same thing as Tuesday, which was 5 x 300m.

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progressively slower today. lol


Thursday, April 5th
easy day

7k aerobic. Hamstrings still sore from gym day! Extra foam rolling.

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Friday, April 6th
easy day

Started with a swim, and decided to keep it simple but challenge myself with 2 x 500m. Success!! Confidence booster for sure.

Then I went to meet Jess for an easy run..

6.5k aerobic planned..except her plan called for ten and I didn’t say no..whoops. #sorrycoach

follow me on Strava here!

Saturday, April 7theasy day

20:00 easy + strides, the usual pre-race agenda from Lifelong Endurance.

Then I went to grab my bib and that’s it, besides coffee, nap and deck, since the weather was fantastic! And the forecast is looking good for the race, too!! Ready to rock and roll

Talk to you post-race. Happy Sunday xo

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2018 week 13 recap! (One week til mission launch)

A week til 03:31 marathon mission officially begins! I’ve picked the name and I’ll let ya know tomorrow! Lifelong Endurance and I go full-speed ahead starting April 9th, the day after the Prince Rupert 1/2 Marathon. I hope to run strong that day and add to the base of confidence I’m already sitting on. Having started off the spring season with a solid 5k on St. Patrick’s Day, plus the last few weeks of training going very well, I’m in a good place.

Monday, March 26thhard day

Hills!!

  • 3k easy
  • 6 x [2min with 4% incline @ 5k effort, 2min jog]
  • 3k easy

 

This was a killer workout and a wicked confidence booster. Two minutes doesn’t seem so long…until you’re running hard uphill! So often in previous workouts similar to this one, when the holy-shit-this-is-SO-uncomfortable feeling inevitably hits, I would just freak out and jump onto the sides of the treadmill. Not today. I’ve been significantly stronger mentally lately, and I know it has to do with meditation!

As soon as I was finished I got on my yoga mat for a round of Dirty Dozen, squats, deadlifts and lunges. And then pizza. Solid Monday.

Tuesday, March 27theasy day

8k aerobic, super early today

Next up, swimming pool. Warmed up a little and then 7x 200m for 1550m total. One of the main reasons I registered for the longer triathlon this year (besides the challenge, obviously) was because I knew it would keep me in the pool, therefore I’d be crosstraining a lot for Jack & Jill. But I’ve seriously fallen in love with swimming! So challenging and always something new to concentrate on to get more efficient.


Wednesday, March 28threcovery day

Back to the pool. Today I decided to try 6 x 250m with a short warm-up and cool-down. So awesome. I guess next week I’ll go for 5 x 300m!

Then I headed upstairs for my second session with Kristen. Today was almost all core work with gliders, as we were leaving my legs alone. Okay and GRASSHOPPER pushups? Holy shit. This girl rocks and I have officially added her to my army for the quest for a BQ.

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Thursday, March 29thhard day

11k as:

  • 6k easy
  • 5k @ 5:10-4:59/km

It was monsooning like a mofo and I didn’t want to go. But then I asked myself, how bad do you want this? Sounds cheesy, but I want it really fucking bad. I got out there and SHIT KICKED this run. I know I said a week or two ago that I want to be better at sticking to the prescribed paces from coach, but I was so relaxed, my heart rate was LOW and breathing totally under control…so I ran the last five at more like 4:55/km. Plus, it’s hard day. Extreme sense of accomplishment getting home after this one! Felt like I was wearing a diaper I was so soaked HAHAHAH

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Friday, March 30theasy day

10k aerobic…which became 14…amazing morning with these girls! Chatty pace.

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After an awesome lunch with friends, I took my bike out for 18k, nice and easy. And gorgeous.


Saturday, March 31strecovery day

Recumbent bike, 50min βœ” boring but done.

Sunday, April 1st!hard day

Long(ish) run with fast finish

13k easy with last 20 minutes working hard. That felt SO good.

 

 

There goes another week. It’s April. WTF. Fun week coming up, my favourite race! The Prince Rupert 1/2 Marathon and 8k road race! Tomorrow I’ll share about the name of the mission and some more details about how Lifelong Endurance and I plan to make impossible possible. Peaaaccce

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Help me re-name my marathon mission! (Contest! Weoo!)

Hi!

In January I confessed my big, scary marathon goal for 2018! If you want the details, HERE they are, but the quick and dirty is that I want to work my f#ckin ass off and see what happens if I train with a goal to hack twenty minutes off my marathon time. 03:51:18….to 03:31:18. Yeah, that also happens to be a Boston Marathon qualifying time (BQ) for my age/gender. I keep calling it Mission Impossible..

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AHHHHHH!!! But it IS scientifically possible! Is it realistic? Maybe…Is it likely? Don’t know, yet!

I am going to do everything under the sun to succeed, and Lifelong Endurance is my guide, as always. We will work together through a sixteen-week preparation, starting Monday, April 9th and concluding at Jack & Jill’s Marathon on Sunday, July 29th! There will be races in between, some tune-ups, some pacing practice. There will be full disclosure on how it’s going throughout. It’s going to be fun. Follow along!

Since returning from the Mesa-Phx Marathon in February, I’ve been training my brain, and working on other general disciplinary stuff like getting up earlier and going to bed earlier. I’ve been working on my time management, fitting in lots of cross-training, strength workouts, REST, and improving my diet, on top of running five days a week.

This is happening. What’s the worst that could happen? A personal best? Strong AF? Yeah, I’m not scared of that! So I need your help, because continuing to refer to my goal as Mission Impossible is not going to work for me anymore. It’s like the opposite of believing in myself. It doesn’t have a good enough ring to it, either!

Create a name for my undertaking!

A few tips..

  • should be pretty short
  • funny is good
  • swear words are okay
  • doesn’t have to include “BQ”

I will pick the winner during the first week of April! Winner will be rewarded with one pair of their choice of over-the-calf PROCompression socks from the Marathon collection! Any pair, as long as it’s available in your size! Let me know your new name for Mission Impossible by contacting me here πŸ™‚

Talk soon!

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