PUMP up the JAMmie! – Week 4/16

Yahoo another race weekend! Thank you, Lifelong Endurance and Kristen, I’m ready!! Heading out to Vancouver today so I’ll let you know how the went next week!

Monday, April 30theasy day..

First a swim, then a Butze loop with my friend Pippa, and later, a session with Kristen! She kicked my ass as usual. I love how well she understands my running goals and how she supports them with the training she puts me through.

 

Tuesday, May 1sthard day

Tempo run! I (thought I) felt fine from the hard workout with Kristen and was pumped for this run!

  • 3k easy
  • 4k @ 4:58 – 4:46/km
  • 3k easy

It was going AMAZINGLY until I hit that fourth tempo kilometer and suddenly my whole body remembered the workout and I freaked out and stopped! Gah! So annoyed! Then I finished it off, but I supposed I’ve learned my lesson now – no hard gym sessions before hard run day…even if it’s just a little tempo run. My friend Bailey’s tattoo says “Knowledge is just a rumour until it lives in the muscle” ..it’s no longer just a rumour that I shouldn’t do a hard gym sesh the day before a harder run. LOL.

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Later, I went to Learn to Run to shake out my body and get in some extra (social) mileage. Ended up with ten more easy Ks for a 20 kilometer day!

Wednesday, May 2ndrecovery day

Felt sore and tired from Monday and yesterday so I started the day with 20:00 of yoga to get going.

After work, 45:00 swim.

This day was stressful for non-training reasons and I was so over it so that was it.

Thursday, May 3rdeasy day

7k aerobic in the evening, since I slept in AGAIN. Sleep has been shit all week!

Friday, May 4theasy day

6.5k aerobic

I headed out for this right after a nap and felt really sluggish. Kept my watch covered so I’d run by feel only, and ended up with a progression run that felt great once I was warmed up!

Heading to Vancouver now! Tomorrow is the usual pre-race run from Lifelong Endurance: 20:00 easy + strides. Might hit up the Friendship Run at the Running Room on Denman and get my run in there, and hopefully meet John Stanton! The WRS meetup is tomorrow too, and then race day on Sunday! Byeeee!

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PUMP up the JAMmie! – Week 3/16

Heyyy!!!! This week was awesome! Great weather, good variety in the runs and cross-training, and lots of short but sweet functional strength sessions! Still feeling really happy about how the Tenacious Ten panned out and I’m stoked that there’s already another race NEXT WEEKEND!!! Woooo!!! BMO Vancouver Half Marathon, here I come. I ran it in 2014 and have been wanting to go back for that course ever since. Here’s what went down with Lifelong Endurance this week.

Monday, April 23rdhard day

Sleep in! Still so tired from Seattle weekend! Body felt totally fine but sleep was way behind. I got in a quick twenty-five minutes of functional strength on my break, then after work..TREADMILL HILL WORKOUT!…that I really didn’t feel like doing.

  • 3k easy
  • 8 x 2:00 flat to hill (10K pace – 1:00 flat, 1:00 6% incline), 2 min jog between
  • 3k easy

That was HARD but I got it done and felt proud. Worked with 4:44/km pace and felt strong with that. The last two-minute break I got off the machine for a shoe change, but other than that, bang on!

Tuesday, April 24theasy day

8k easy + drills before work! CHECK OUT THE JACKET! look familiar? It’s the Des Linden jacket!! Bailey and I found it at the Brooks headquarters in Seattle! A happy run but still feeling very tired!

After dinner I fit in a 30:00 glider workout from Kristen 😀 I feel like it’s important to remind ourselves how doable the strength training is that supports running. It doesn’t have to be a trip to the gym for an hour or more working out. Do what you can, when you can. That’s what I’ve been doing and it’s making a big difference in how I remain committed to injury-prevention and becoming a better, stronger runner!

Wednesday, April 25threcovery day

No running today, but swimming! Too lazy to count laps today and my Fenix is still in the shop (lol) but I was in the pool for 45:00

Then I had to go to the dentist. The only reason I’m telling you this is because I’ve been taking every opportunity to visualize racing, including while I got a filling! Must be good news if I can focus on racing during a dental procedure! Pumpin’ up the Jammie 24/7.

In the afternoon I did a stability ball workout sequence that I tore out of a Women’s Running Magazine a while back. Thirty minutes, low-intensity, but solid workout, AND I did it outside on the deck because it was so nice out! Everything adds up.

Thursday, April 26thhard day

the description today said “intervals, tap into the fast stuff” !! Weeoooo!

  • 3k easy
  • 10 x [1:00 5k pace, 1:00 easy jog]
  • 3k easy

I definitely ran faster than 5k pace, but I was running by feel and felt SO GOOD this morning. Awesome workout! I extended the last easy part to 4k for a wicked 11k morning!

After work it was sooooo nice out and since it was hard day I said sure to another run. 6k aerobic working on form, followed by drills. Total of 17k for the day.

Friday, April 27theasy day

10k aerobic in the fog, nice and relaxed.

I tried so hard to get the alpacas to come closer to the fence for a selfie but no luck today. Pretty sure this has become my life mission along with qualifying for Boston. I will get the selfie, all in good time. Mark my words. (I’ll also get the BQ)

Later in the afternoon I got to go to CBC to talk about the upcoming Crest Glory Days race! They want to help promote our event while playing songs that are good for running on their morning program Daybreak North. Picking out the best running songs of all time is like impossible, plus for me that would be just putting on Dance Mix ’93..LOL. But the songs I provided them with (they asked for five or six) were:

Can’t Hold Us – Macklemore & Ryan Lewis

Whatever it Takes – Imagine Dragons

Ground Shake – Dirty Radio

Something Just Like This – The Chainsmokers & Coldplay

Move This – Technotronic (LOL)

Light it Up – Major Lazor

We talked about how music can influence a run, and a little bit about what’s to like about each song, relating to running. Fun! Should be on CBC all next week in the morning just before eight.

Saturday, April 28threcovery day

So, I finally got a real tire pump (thanks, Chucky!!) instead of effing around with my mini-pump and that meant it was time to ride to work! I think I’m going to write a whole post about fears. I was scared to ride my bike to work. I don’t really know why…mostly because I’d never done it before, plus highway plus riding through town in what isn’t the most cyclist-friendly little place..but I did it! Yaaaaaas cross-training and commute in one. Took just under forty-nine minutes.

Sunday, April 29thlong(ish) run day

The actual long stuff is going to come into play after the half next weekend, and I look forward to it, but this mini-long-run today was fantastic.

15k as 9k easy, 6k working at 5k-10k race effort

I am so stoked on how this went!! I really thought it was going to unfold like two kilometers shredding and the rest hanging on for dear life, but I felt strong the entire 6k and can’t even believe I somehow ran a 5K PR after a 9k warm-up! WIN!

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It is SO nice out!!! So I brought running stuff to work and I’m gonna go for five easy kilometers at 6pm. Meet me at my truck if you want 😉

 

SUMMARY

WEEKLY MILEAGE:  68km (counting the 5k after work, cause I’m going!)

INJURIES/PRE-HAB?

left iliac crest a bit sore; feels bruised. This has happened to me various times in the past on both sides and I haven’t had it diagnosed, but I know there are many insertion points in that area, particularly the TFL (top of the IT band)… Treating with ice and 10% diclofenac gel plus working on paying more attention to my whole left hip and leg during strength work, stretching and rolling.

SLEEP?  almost back to normal 🙂 girls’ weekend away will get ya

NUTRITION BRAGS?

hitting the fish oil, greens powder and vitamin D consistently.

CURRENTLY READING:

Let Your Mind Run – A Memoir of Thinking My Way to VictoryDeena Kastor and Michelle Hamilton (I’m absolutely in LOVE!!!!! with this book so far)

CONFIDENCE BOOSTER(S)

Ummm wtf 5k PR in the fast finish this morning 🎉🎉🎉

NEXT RACE:  BMO Vancouver 1/2 Marathon NEXT SUNDAY!! Will you be there??? Come meet up! I’m co-hosting the WRS meetup!

And that’s it! Week 3/16 done! Talk to you soon with a race plan for the half, a book review probably within a week or so, and whatever else comes up on this adventure!!!

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?”  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 Mortalswhich 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 😥 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 😉

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:  62km

INJURIES/PRE-HAB? 

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.

I have a Dream. Operation: Pump Up the JAMmie

Pump up the jam
Pump it up
While your feet are stompin’
And the jam is pumpin’
Look ahead: the crowd is jumpin’

Pump it up a little more
Get the party goin’ on the dance floor
See? ‘Cuz that’s where the party’s at
And you’ll find out if you do that

Six weeks of pre-mission prep have gone down, and now, it’s time FOR THE MAIN EVENT.

MMA: UFC Fight Night-Alves vs Barberena

YEAH!

The main event, formerly known as Mission Impossible, has been officially named. If you follow me on Instagram, you may or may not recall a post from New Year’s Day where I made this explicit statement:

i’m gonna get so effing strong & take down my 2018 goals like the Undertaker.

This is an absolutely perfect statement regarding how I feel about my mission with Lifelong Endurance to beat my personal best in the marathon by TWENTY minutes.

THE UNDERTAKER! ahaha WWF is fuckin hilarious. Shortly after I posted that plank pic, my freaking IDOL, Laura (@nebraskarunner) posted this:

The Undertaker really speaks to people. I’ve gotten so many awesome suggestions for what to call this endeavor and I could not pick..so I was gonna go with Operation: Undertaker. But the Undertaker is a little grim..and scary….

THEN a suggestion rolled in on Instagram. The name of one of my favourite songs as a little kid in the 90’s, and still one of my favourite pump-up songs to this day. PUMP UP THE JAM! I remember my dad actually had the Technotronic CD LOLOLOL

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It’s so perfect and I’m totally sold! I want to run fast just thinking about Pump up the Jam!!!!! And so, we have it! More fun than the Undertaker, and more up-beat.

Operation: Pump up the JAMmie – a sixteen-week training block commanded by Lifelong Endurance and executed by me. A quest for 03:31:18 at Jack & Jill’s Marathon in North Bend, Washington. Fuckin watch me.

undertaker

you’re still gonna see and hear a lot about this guy. LOL

The basics:

Who?  Me, under the wing of Lifelong Endurance

What?  take 42.2k tha fuck down (like the Undertaker) and run a 20:00 PR (and BQ)

Where?  Jack & Jill’s Marathon, North Bend, WA

When?  July 29, 2018

Why?  because I want it more than I’ve ever wanted anything in my whole life and I will do WHATEVER it takes to make this happen.

How?  stay tuned. Sixteen weeks of what may be too much information, is coming at you

Thank you so much to everyone who gave me SO MANY awesome, fun, creative and badass suggestions. That was fun! The PRO Compression socks go to Jane, thanks for the perfect idea! (she picked the neon candy socks, good choice)

And now, I will leave you with the dance I’ll be doing for a warm-up from now until..ever.

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 ✔ 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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