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

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Mesa-PHX Marathon Training – Week 5/10

January is more than half over. WTF. Good thing I ran that 33km on my birthday because there isn’t much time left for super long runs between now and a short taper for Phoenix! As always, thanks to Lifelong Endurance for getting it, and keeping this not-too-serious marathon prep to exactly what I needed – to feel ready to take on a marathon safely with no real expectations this time, aside from a good time!

Monday, January 15th

Long-ish workout run! My favourite!

3k warm-up, 8x [3 min medium, 2 min relaxed], 3k cool-down

This was on the treadmill since I prefer to do any sort of structured outdoor running in the daylight, but since it was a work day, I couldn’t. I shortened the cool down by a kilometer because there were like six containers of sushi in the same room as me and husband was already digging in!

Tuesday, January 16th

8k aerobic before work! Love getting it done before work! How sick is the Firecracker Long Sleeve!? I’m gonna wear the matching shorts next time 🙂

Wednesday, January 17th

Coreflex at K2 Cycle Fusion! This was my first time taking this class and I loved it! I am absolutely going to pencil this class in whenever I can to fulfill my 2x/week strength commitment! Thank you to Kerrie 🙂

After, I did some errands and then hit up Spin for Lunch, also at K2. There we go, one strength sesh down, and crosstraining for the day DONE.

Thursday, January 18th

10k for breakfast! Seven nice and relaxed, final three kilometers working up to a 5min/km pace. I didn’t really read the instructions properly…sorry Coach. The last three were supposed to be progressive from about 5:25 to 5:05…whoops. Check out the reflective painbrush mini stride shorts! Ya, I know they look like underwear in this pic..

Then I had a really bad day at work, so when I got home I jumped on the treadmill. My intention was to run 1k super easy-feel, one HARD, and one more easy. The fast one felt so good that I decided to do five total and run slow-fast-slow-fast-slow. I felt like a million dollars after this!!!!! The Backstreet Boys didn’t hurt either.

Friday, January 19th

7k aerobic before work!

one day I’ll spell something with my route..

Saturday, January 20th

28k in the bank! So, initially my schedule from Coach Andrew on Training Peaks called for 15k. I was being an annoying athlete about this and worrying why I had such a short run five weeks out from a marathon. He must have felt me, because when I got the daily reminder email that comes the day before each run, it had been changed to twenty-eight. LOL. Ask and you shall receive, Jamie! I hit the road just before 6am on Saturday with my unreal 90’s playlist, headlamp, lightning layer and NoxGear vest and got it done. That felt REALLY comfortable and I had no foot pain!!!!!!!! Ecstatic about the no pain.

Safe is the new cool. This is after, by the way

At noon I used the random name picker to draw a winner for my PRO Compression AZ sock GIVEAWAY and the winner was @running_is_awsome_21 ! Those are my favourite socks and I hope Mason likes them as much as I do! Thanks to everyone who entered xoxoxoxoxo

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Sunday, January 21st

It was pretty quiet in the morning and I managed to get in 32 (intermittent) minutes of strength! As well as the Dirty Dozen, I did lots of lunges and clamshells.

Tonight I plan to get on the treadmill and do some downhill power walking with weights. And Destiny’s Child.

Up next week: my second go at Coreflex with Kerrie, hills and a 32k long run! Talk soon!!! 34 days til Mesa-Phx!!!!

Win a free pair of PROCompression AZ socks!

Hi!

If you have seen these Wonderwoman-esque socks on any of my posts and liked them, head over to my Instagram page! I’m giving away a free pair! These are part of the PROCompression #stateofmind collection happening this year and they represent Arizona! All you have to do to enter the Instagram giveaway is:

  1. follow my Instagram page and like the post
  2. follow @procompression & @lifelong_endurance on Instagram as well
  3. tag a friend who might also be interested in winning the socks!

 

Zoodles Komadina – the next PROCompression ambassador!

You can earn extra entries into the draw by tagging more friends (up to 3) and by following me on Strava! The last way to enter is to comment on this blog post, or any blog post of mine! Good luck! I’ll announce the winner on my IG story tomorrow (Saturday, January 20th) at noon, and in my weekly recap that I put up on Sunday.

*contest not affiliated with or endorsed/sponsored by Instagram or PROCompression

*winner must have a Canadian or US shipping address to collect prize

#procompressionambassador

 

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!

Mesa-PHX Marathon Training – Week 3/10

Whoa. Just like that it’s 2018. The year two-thousand eighteen!?!?! Remember when people were freaking out about Y2K?? HAHAHAHA!

I’m so glad to have the Mesa-Phx marathon and Lifelong Endurance to keep me in check in these early months of the new year. My hope is that by the time the end of March rolls around and it’s time to hammer down for my goal marathon training cycle (Jack & Jill) that I’ll have the most solid base to date. A detailed post about 2018 goals is coming soon, like, tomorrow, but for now, here we go with week 3.

Monday, January 1st

6.5k as per Coach Andrew, followed by the Rupert Runners Resolution Run for 3.5 more social kilometers with my husband and friends 🙂 If you’re wondering why Andrew would pick 6.5, it’s because 4 miles = 6.44 km. Imperial coach, metric athlete…

 

 

 

30 minutes of functional strength exercises – bench (couch) squats, split squats, single-leg deadlifts, Russian twists, planks and bridges!

Tuesday, January 2nd

10k aerobic run before work! Today is the first day of the Lululemon 40| 80 Challenge on Strava. I joined “80” which is 80km in two weeks (January 2nd – 15th) which should be no problem, but treadmill runs don’t count so let’s hope for no monsoons or freak snowstorms! Follow me on Strava here 🙂

Wednesday, January 3rd

Early bird spin with Karen at K2 Cycle Fusion!

Thursday, January 4th

8k fartlek! What is fartlek, you ask? Here. This run felt REALLY good. I haven’t run fast in a while, so it was nice to do so on my own agenda.

K, and look what I found in Canadian Running Magazine after my run

“I’ve learned a lot this year, and totally overhauled my mental game and the way I stay present and focused when I run.” – me!! LOLLLLL

Friday, January 5th

6.5k on the treadmill, so it doesn’t count for the 40|80 Challenge! It was a bit nasty out and super dark so I got on my machine and got it done.

Saturday, January 6th

19.3 km, nice and easy! What a gross, non-round number! But hey, 12 miles = 19.3km. Also, I refuse to take down my Christmas tree.

um, the Quill Vest from Oiselle is FANTASTIC…not to mention those ProCompression socks

Sunday, January 7th

25 minutes of strength exercises (not consecutive minutes, unfortunately) – curtsy squats, flutter kicks, bench (shelf) squats, side planks, knee-to-elbow high planks, Russian twists with a large, heavy reference book and lunges with two 4kg jugs of epsom salts.

Recovery-feel run after work, because I didn’t have any bright ideas for cross training and I LOVE RUNNING.

I’m at 42km for the 40| 80 Challenge. Eight days left! Talk to you tomorrow!

BIG 2018 Running Goal!! I confess.

HEY. How are ya? I’m good. It’s my birthday. Hehehehe

When I started training to run my first marathon, the goal was to complete the training (which I had failed to do twice previously) and then run the race feeling strong and finish proud.

I did it! That day was indescribable and gave me the strongest sense of accomplishment I’d ever experienced, to that date. The thing about goals is that once we achieve one, it’s very natural to think, “what’s next!” – and that’s awesome. That’s what happened to me IMMEDIATELY after the 2016 BMO Vancouver Marathon. The medal went around my neck, I chugged some chocolate milk and within half an hour I came back down to earth and thought, “I’ll do that again and I’ll do it faster“.

I didn’t have anything specific in mind, but a mentor of mine suggested working towards a sub-4 hour marathon within two years. Challenge accepted. Since I didn’t have a clue what I was doing, I found a coach to help me. Enter, Coach Andrew.

Looking back, I don’t know if I actually believed I’d reach that sub-4 goal, I just knew I needed something badass to work towards because that’s how I roll these days. Last month I achieved it under the guidance of my AMAZING coach, and now I’m thirsty for more! LOLOL.

thirsty

Andrew in the early 90s

The things I’ve learned about running, racing, and about myself as a runner over the last year and a half  working with Lifelong Endurance can’t be explained properly in this post. It would end up WAY too long. All I can say is now I believe in myself, and that it’s possible to work towards goals that seem scary or out of reach, and to achieve them!

December 2017! Chip time: 03:51:18

Now, I have set a new goal that scares the living shit out of me. Hahahaha

I’ve been a huge fan of Kelly Roberts ever since I first came across her in the social media world back in 2016 while becoming a full-blown running convert. If you don’t know who she is, look into her, she’s awesome. You may be familliar with Run, Selfie, Repeat, or #SheCanAndSheDid. That’s Kelly. She has been on a mission over the last couple years to accomplish her self-proclaimed impossible goal of running a Boston Qualifying time (BQ), and she recently declared that 2018 is time for “BQ OR BUST, TAKE 3“, her third attempt at her badass goal. She wants to break 3:30! Get it, girl! This time around, she has encouraged the rest of us to join her in the pursuit of an impossible goal, whatever it may be.

I want you to recruit your #BadassLadyGang and make your impossible possible right alongside me. Whether your goal is to cross your very first finish line or qualify for Boston right next to me. – Kelly Roberts

Guess what I have to say to this? OKAY!!!!! I’m in!!!! I accept!

So what’s it going to be? Well. I crossed the finish line of my first marathon in 04:40:50. Now, I’m sitting with a PB of 03:51:18, which means that over the course of my journey I’ve managed to shed over forty-nine minutes off of my marathon time in 17 months. HAHAHA 17 months.

lawl

Now, I want to try to somehow hack off another twenty minutes. Yes, you read that correctly. LOL. Because it’s crazy and scary and might be impossible. YODO. Since I am a math geek, I’ll go with exactly 20 minutes for my calculation, which would leave me at 03:31:18. Possible? Yes it is physically possible. Plausible? Mmm, sure!

david

if you don’t know who this is, we can no longer be friends.

This is my impossible goal. 3:31:18. This is also a Boston Qualifying time (drool) for my age and gender, with a 3 minute, 42 second buffer. The qualifying standard is 3 hours, 35 minutes. What’s that mean? See below.

OMG but what if I fail? “Oh, waaah, I’m in the best shape of my life and feel strong and fast and probably ran my fastest marathon”. HAHA! In the miraculous case of success here, the cut-off for Boston 2019 could be the biggest ever (like it was for Boston 2018…3 min 23 sec!!!!), and a 03:31:18 might not make the cut. Would I be devastated, should I reach said goal and then be denied an entry to what is arguably the most prestigious running event on earth? NO. Disappointed, oh hell yes, but devastated, NO. Just like I will be okay with missing the mark completely. I just want to try. To give it all I’ve got with Andrew’s guidance.

I say this because never in eighty-nine billion years would I have even imagined attempting to run a sub-3:35 marathon. If I accomplish my goal, I might dissolve into a puddle of pure ecstasy and never be able to run again anyway! Plus, there are many other marathons to run and Boston’s to qualify for, one each year, actually.

How will I do this?? Not totally sure, but key aspects will involve Andrew’s sorcery, my commitment to running, cross training, diet, rest and recovery, and a carefully-selected course. Jack & Jill’s Marathon in North Bend, Washington, is where this shit is going down. Stay tuned!!! I’ve got about seven months.

thanks for the inspiration, and the pic, Kelly 🙂

Thanks for reading! What are YOUR impossible goals for 2018??

Other things on the 2018 agenda include the BMO Vancouver 1/2 Marathon (email me if you’re going to be there running any of the distances that weekend!) and the Scotiabank Vancouver 1/2 as well!!! Get at me!!! I’ll have something cool to show you later in January that you might love! Here are all the upcoming events.

talk soon!

Runners Body Collective – a CANADIAN running lifestyle brand!

Happy new year! Hope you had a fun and safe holiday season!

I want to tell you about this new Canadian clothing brand that has come into my life because I love it so much. Runners Body Collective! Kristin and Neil are a wife and husband who have created this brand together. They believe in all bodies being runners’ bodies, and that the spectrum of runners includes everybody from casual walk-joggers to ultra marathoners, and everyone in between!

All of the clothing is made from ethically-sourced bamboo and organic cotton. SOFT!!!! SO soft! I have also found that all my items, so far, fit really well and are extremely comfortable, not to mention unique.

So far my favourite items are the Run Fast Hoodie and the Run Canada Shirt.

Not only do I love all the garments that I’ve worn so far, it’s so fantastic to be able to order runner’s lifestyle clothing like this and NOT HAVE TO PAY DUTY OR OUTRAGEOUS INTERNATIONAL SHIPPING COSTS!

Runners tend to love swag, and to take the love of running into our non-sweaty clothing. Runners Body Collective is the perfect lifestyle brand for us Canadian runners who want to rock our passion during a run or when NOT running 🙂 Check them out!

dreadmill

Feel free to use code JAMIE15 for 15% off your order! And check back often as they add more items! I hear hats maybe be coming soon!

@jammiekomadina