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.

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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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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

technotronic

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?Β  Me, under the wing of Lifelong Endurance

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

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

When?Β  July 29, 2018

Why?Β  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?Β  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.

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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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 πŸ™‚ 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.

chart

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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Running Past Self-Limiting Beliefs! (+ scary goals for spring race season)

WOOO it’s officially spring in less than a month, and spring training is well underway. Where I live, we have just four local races per year. Each is awesome in its own way, but I am extra excited this year. Our first one is April 9th and if you’re interested you can read more about it here #rupertrunners yayaaa

If you keep up with this blog at all, you may be familiar with the “category” I originally put myself in as a runner, which I now identify as the “slow, sucky runner” category, which isn’tΒ even a real thing, by the way. If you run, you’re a runner. The terms slow and fast are totally relative and mean completely different things to different people. I do my best not to use the term slow anymore, because it is often used negatively, plus slow for one person is light speedΒ to another. Running is running! However, I know I’m not alone when I say that right off the bat I decided I was slow, non-competitive and simply running to cross finish lines, stay fit, feel proud and collect bling. That’s it. And there’s nothing wrong with that! But looking back now, this was my way of protecting myself from failing, although I couldn’t tell you what that means exactly, and my way of avoiding doing difficult, scary stuff like trying new things and pushing through and past comfort zones. I didn’t even try to run faster until last summer!

Looking back now, this was my way of protecting myself from failing, although I couldn’t tell you what that means exactly, and my way of avoiding doing difficult, scary stuff like pushing through and past comfort zones.

I spent a large portion of last Fall working with Suzanne on extinguishing (or taming to the best of my ability) some self-limiting beliefs. Being a slow, sucky runner was one of mine that we focused on a lot, which really boils down to the Trump of all self-limiting beliefs for the majority of people, which is “not being good enough.”Β  When a person is born, he or she doesn’t have any beliefs about themself, the world or about life yet; we develop these beliefs over time based on our experiences and our interactions with parental figures and other authority figures such as teachers, coaches and care-givers. We then can find ourselves as adults with some very unhelpful ideas about ourselves. As we wrapped up the limiting beliefs unit (which was unbelievable, by the way,) the so-called finale was when I went to Vancouver to run Try Events‘Β Historic Half with some friends. I got the chance to execute my race the way I wanted to based on everything Suzanne and I worked on together and it was a huge breakthrough race for me!

Here’s the story. In 2013 I ran my first half. The training was with Team in Training and I was very inconsistent. Despite half-assing the program I crossed the finish-line at the Nike Women’s 1/2 Marathon in San Francisco in 02:32:xx and got my first taste of the complete race-day experience. Absolutely incredible! At the time, I knew nothing about pace or how long it took different people to run 21.1 km. I ran it to complete it, and in my opinion that’s exactly what should be done the first time around, whatever your first goal race is. I got a lot better with consistency and trained through the following spring to run the BMO Vancouver 1/2 in May 2014 and finished up with a 02:10:54. I was surprised and very happy with that 22 minute improvement! A new PR! (Personal record.) But I was still running totally within my comfort zone. By that time I’d gotten myself a watch for running (loved my Garmin Forerunner 10) and it was during that spring that I developed a full-blown complex around paces per kilometer that had a 5 in front of them. I for some reason decided that 05:xx/km was reallyΒ fast, too fast for me to maintain, and that I was content staying where I was, pace-wise. These numbers are irrelevant to my point. Running faster was scary, hard and uncomfortable. So scary. But I decided it was okay because I believed I was just running to log distance, stay in shape, collect bibs and finisher’s medals and enjoy the camaraderie of running. At races, before even starting, I accepted that I was just there to participate, take it easy, let the “fast people” do their thing and be a part of the running community. The next three half marathons I ran I did not improve my finish time nor my race day experience, largely because of the things I believed about myself as a runner.

At the Historic Half, I didn’t believe that shit anymore, or was doing my very best not to believe it. I was focusing on new, inspiring beliefs that had real evidence. I proved to myself that I am not in fact a “slow, sucky runner” but that I am strong, and continue to get stronger every day. I can run faster and for a longer period of time than I believed was possible just a few months earlier. The sub-2 hour half was mine! This is just the beginning of a whole new mindset! If you are someone who has decided to believe something like I did about yourself, I encourage you to examine that belief and start to do what you can to change your thinking, which will in turn change your actions and your reality. Taking myself out of the slow, sucky runner category was the first step to seeing some great results and loving my sport of choice even more than ever!

Taking myself out of the slow, sucky runner category was the first step to seeing some great results and loving my sport of choice even more than ever!

side note: I am not saying that races are solely about finish times or about trying to win. What I am saying is that they’re the perfect opportunity to test the limits and prove to ourselves that we can do hard things that previously seemed out of reach or impossible.

I’m telling you all of this because self-limiting beliefs are a HUGE LOAD OF SHIT. Do NOT believe that you are not or cannot become as strong as you’d like to be! After I ran my first full marathon in 2016 there was a shift and I knew I was capable of more than I was giving myself credit for. Once I started experimenting with different kinds of speed work and doing workouts from my coach that intimidate me and make me uncomfortable (or even almost puke at times, lol) I realized that blasting through my perceived barriers was part of the exhilaration of being a runner! With all of this, and with Suzanne‘s help, I finally began to believe newΒ positive and true things about myself and my capabilities instead of untrue things that held me back. We really do set our own limits. What we believe becomes our reality. Do not put yourself into a box. Don’t label yourself as a “back-of-the-pack’er” or “just average” or even as a runner who “places sometimes.” Try as hard as possible to shake off those preconceived ideas and GO FOR IT every single day. That’s my goal this season: to fully believe that I can keep getting better and better and continue to surprise myself by reaching new milestones – not every single race, but as often as possible.

That’s my goal this season: to fully believe that I can keep getting better and better and continue to surprise myself by reaching new milestones – not every single race, but as often as possible.

 

Really “Scary” Goals

(will be revised as races approach, and Coach Andrew might make them even scarier)

West Van Run 10km – March 5th

  • don’t go out too fast
  • say yes instead of no to discomfort
  • average pace goal 5:15 (totally bull. I wanted to, knew I could, and DID run faster than this. 4:59/km average pace!!!)

Prince Rupert 1/2 Marathon – April 9th

  • be mentally tough – don’t let the monotony of a road I run almost every single weekend psych me out or mess with my beliefs
  • approach “the big hill” as confident as ever
  • average pace goal 5:30, try for a final km split of 5:00

(this is not a sandbagger goal, I am running a 14 mile (22.5km) training run the day before and this is not a goal race of mine. If it were, I’d aim for more like 5:20/km average)

Tenacious Ten 10 miler – April 22nd

  • don’t go out too fast
  • 5:10-ish pace goal
  • be excited instead of nervous for this new and unique race distance
  • let the West Van 10km be a confidence booster!

Scotiabank Calgary Marathon – May 28th

  • STAY PRESENT and run the kilometer I’m in
  • trust my training
  • negative split the marathon for the first time
  • sub 5:40/km average pace goal

 

Remember those t-shirts that were an absolute must-have in the 90’s, NO FEAR? I want one. And that will be the end of this post. NO FEAR of discomfort, “failure,” new challenges or trying really f%#&ing hard.

nofear