PUMP up the JAMmie! – Week 6/16

Shit got real this week and I love it. Lifelong Endurance really has committed to prepping me physically to run my goal. Ten weeks til Jack & Jill. Lots of work to do, both physically and mentally, but things are going really well.

Monday, May 14theasy day

10k by myself on the Cannery Road and then 5k trail with Pippa!

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Tuesday, May 15thhard day

  • 5k easy
  • 10 x [30 sec hard, 2:30 relaxed]
  • 3k easy

There was no designated pace for the “hard” parts, so I ran hard! It felt good and it was far more challenging than I expected. The 2:30 recoveries seemed generous at first glance but I needed it!

Then, swimming lesson! First of four. It was really fun and helpful.

Last but not least, a session with Kristen! Good variety and lots of legs!

Wednesday, May 16threcovery day

This was the least motivated I’ve felt in a very long time! It wasn’t until 8:30pm that I got on the recumbent bike for 30 minutes. My ass went numb so I got off and stretched for a bit, then put in another half an hour for my hour of cross-training. That was all.

Thursday, May 17theasy day

10k aerobic – struggle!

So tired and SO sore! Like, so tired and sore that it felt like I forgot how to run, and I’m sure not remembering how to run didn’t help me along. LOL. Days like this happen I guess.

Friday, May 18thhard day

One of my favourite workouts! I got up and got this done right away, which was the perfect way to start my four-day weekend!

3k warm-up, 1-2-3-2-1-2-3-2-1, 3k cool-down

  • 1 = one minute ~5k pace, one minute easy
  • 2 = two minutes ~10k pace, two minutes easy
  • 3 = three minutes ~half marathon pace, three minutes easy

Later that afternoon once I was at Lakelse, I suited up in my wetsuit and did a little open-water practice. I’m so glad I brought my swimming stuff because I forgot how different it feels to swim in the lake. Every single lake practice I can get in will be super valuable for the triathlon.

I feel like this is an inaccurate representation of my swim LOL

Saturday, May 19theasy day

Jess met me out at Lakelse at the cabin and we headed out for 10k along Highway 37. Together we put in 10k (longer than I was supposed to run..but took it easy) and then she continued on for her 30k total!

In the afternoon I basically did the exact same swim as the day before.

Sunday, May 20thlong run day!

Omg. Check this one out.

26k as:

  • 10k easy
  • 8k alternating between 90 sec ~10k pace, 90 sec easy
  • 3k easy
  • 5k ~half marathon pace

I woke up in our trailer really tired and unmotivated. The first seven kilometers were on dirt road which was an awesome warm up. This whole run went pretty well until I got to the last section. My problem callous foot was on fking fire and I was generally hurtin overall. It probably didn’t help that I was wasting energy carefully running on a skinny highway shoulder to not be a dickhead pedestrian. I was also changing directions to avoid a big hill LOL. Oh well. Overall it went really well for a long workout on Maylong weekend out of town.

Stoked to keep this all going! Done work in ten days which is going to be so helpful for accommodating better warm-ups, recovery, naps and meal-prep!

SUMMARY

WEEKLY MILEAGE:  87 km! Getting up there!

INJURIES/PRE-HAB?

ankle is off and on, still icing and doing some mobilizing stuff I found online

SLEEP? fine

NUTRITION BRAGS?

kept with my usual pre, during and post-run fueling over the long weekend away, and didn’t let nutrition get as derailed as usual on a camping/cabin weekend.

CURRENTLY READING: Beyond Grit – Cindra Kamphoff

CONFIDENCE BOOSTER(S)

  • felt fantastic on Friday’s pyramid workout
  • hammered out the mid-run reps no problem on the long run, even with a brutal headwind at times

NEXT RACE: The Skeena River Relay! June 2!

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PUMP up the JAMmie! – Week 5/16

Week five, eh. This is going by fast! I started the week tired from last weekend away in Vancouver, but on the other hand feeling excited about how the half marathon played out. Although I didn’t reach my “A” goal of 1:44:xx, the day had areas for improvement that I’ve identified and I really look forward to running that distance again in three weeks to check in again!

According to Science, my current fitness is in the ball park of a low 3:40’s marathon. Different calculators (McMillan, Jack Daniels, etc.) will give different estimates, obviously, but the bottom line is I feel good, my confidence is building and I trust Lifelong Endurance and our process. Coach Andrew says we are right on track with that 1:45 half, and I’m more stoked than ever to keep working for the next nine-ish weeks (plus taper) to chase down my goal of a BQ!

Monday, May 7theasy day

8k easy on the False Creek Seawall! My bad ankle (from soccer and volleyball days) was SO angry, sore and stiff, but it loosened up by half-way and I threw some ice on it after. Good recovery run!

Once home, 20:00 glider workout from Kristen + 20:00 of Dirty Dozen and wall-sits

Tuesday, May 8thhard day

Hills!

  • 2 miles warm-up
  • 6 x 1 minute hills at faster than 5k pace, 1:20 jog down
  • 1 miles cool-down

Later that evening, 20:00 on the recumbent bike + 30:00 body weight and plyometrics workout from Kristen

Wednesday, May 9threcovery day

1800m swim

My swim-stokage has faded a little, probably because most of my energy is going into preparing for the marathon. I’ve scheduled four private swimming lessons between now and mid-June and I hope what I learn will help me get more efficient and get back into it! Still fired up for the triathlon, though! Will be interesting to test out marathon pace in the run segment when my legs feel like wood and my brain feels like jello.

Thursday, May 10theasy day

10k aerobic easy + drills

2.5k loop with my friend Marie and her dog Rueger, the rest solo

After work, another run with Jess! 8k aerobic for an 18k day!

follow me on Strava HERE

Friday, May 11thhard day

10k as 5k easy, 5k @ 5:20-5:05/km

On this run I used some mental tricks from the book I’m currently reading (see below) and it was very helpful!! I love practicing brain-stuff on runs that feel less than awesome. Pretty consistent on the back half: 5:08, 5:08, 5:05, 5:04, 5:08

Saturday, May 12theasy day

6.5 aerobic easy! looks like Coach has added an extra day of easy running!

Next we set up the race course for the Crest Glory Days 5K & 10K, and then, sadly, I had to go to work.

Second-last weekend of work!!!!!

Sunday, May 13thlong run day

15 miles (24k) easy

Some days, I need variety. There weren’t any sets in this run, or a fast finish, but I really wanted to mix it up. I ran every fourth kilometer around goal marathon pace (5:00/km) and the rest relaxed. IT WAS AWESOME!!! And beautiful out, too. My ankle still feels a bit weak and sore, but it wasn’t causing me PAIN. So happy about that.

That’s it for the week! Things are going WELL! Next week looks hard, including long run day!

 

SUMMARY

WEEKLY MILEAGE: 75km

INJURIES/PRE-HAB?

asshole ankle bothering me on the medial side. Icing daily and keeping a close eye on whether it’s sore or actually hurts. Seemed okay on long run.

SLEEP? sleeping again! Just need more.

NUTRITION BRAGS?

finally back on track after that girls weekend in Seattle! Smoothie game strong, salads and veggies all week, supplements on point and post-run fueling bang on.

CURRENTLY READING: Beyond Grit – Cindra Kamphoff

CONFIDENCE BOOSTER(S)

  • I used what I’ve been reading about to execute a workout that, at first, I felt way too tired to do and had a rough time on the warm-up. Thank you, brain!
  • goal-pace kilometers mixed into long run felt really good

NEXT RACE:

The Skeena River Relay! I am running Leg 3 which is 21.2km

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2018 BMO Vancouver 1/2 Marathon!

Wooooo!! What a sweet weekend!

First of all, no travel delays! Yay for spring! I got to Vancouver on Friday around five and after some catching up with my BFF, we went for ritualistic Thai food with Becca and Tanner. And laughed our balls off.

On Saturday I got out for my pre-race run, which I love! Lifelong Endurance always schedules 20:00 of easy running followed by strides (I did four). This always leaves me feeling fresh and ready to run at pace.

Later that day I went to the expo at the Convention Centre and it was BUSY. I was surprised I had to wait in line just to get into the exhibitor area. If you get to Vancouver before Saturday, go to the expo earlier! I believe it was open since Thursday. It took about twenty minutes in the line, and once inside I was efficient and grabbed my bib/packet, went through the chip checker and then straight to the race shirts. The shirts have a sweet course map on the back! Too bad the little volunteer accidentally gave me a men’s, but I will chop it into something I like. I went to the RUNVAN booth because they inboxed me on Instagram that they had a surprise for me! A $50 gift card to Mahoney’s!!!! So grateful! This expo is sweet! If I had been in the mood for shopping around and expo’ing hard, this would have been a really good expo to do so! Before I left I grabbed a free transit pass (best thing ever for race morning) and the famous blue BMO gloves!

At 3pm myself, Jess (@forminfocus) and Rita (@chopsticksdiary) were hosting the WeRunSocial meetup just outside the Convention Centre at the Olympic Cauldron. We were there for about forty-five minutes and got to chat with a dozen or so people about what they were racing the next day and how stoked everyone was. I wish we took our photo before some of the others had to go!

the R balloon blew away before I even got there!

Next, back to home base (Sarah’s) for hard chill time. Got my kit ready for the next day, ate way too much food (dumb) and went to bed early. Look at my number! Anyone who knows about yoga will love it! The weather was supposed to be warm (so for me, hot) so Volee crop seemed appropriate.

I got up on race morning at 4:15, ate my quick oats, drank some Nuun and got dressed. I skipped coffee this time to see how that would go. Around 5:30 I headed out on foot with my gear bag and transit pass and jogged to the Round House Skytrain station from Sarah’s in the West End. I packed a long sleeve, hoodie, toque (just in case) and protein bar. Half marathoners are instructed to get off the train at King Ed station and then volunteers tell everyone where to go. I joined the sea of people walking towards the start in Queen Elizabeth Park and stayed relaxed along the 10-ish minute walk.

Once at the start, I checked my bag right away at the UPS truck that corresponded to my corral colour (indicated on the bib), hit the porto-potties and got to my warm-up. I did ten minutes of easy jogging around the parking lot at Nat Bailey Stadium, then drills and strides, and lastly some light stretching and leg swings. Then it was time to go to the corrals!! I was a bit thirsty and forgot my Nuun bottle at Sarah’s when I left, so that had me a little irritated but I promised to take fluids at every single aid station and moved on with my life. Lol.

While walking to get into the corrals I look over and I’m basically walking with my friend Mary. She was like, “hey” as if we’d been together the whole time ahahah! We had a hug and a good luck, and parted ways. I found out later that Mary killed her first half marathon!!!

In the corral I felt nervous. I saw Steph (@anygivenrunday, who’s fast as lightning) and immediately thought, oh my God why am I in the yellow corral? But then I thought, shut the f*ck up, brain. I’m in this corral because it corresponds to my estimated finish time, and I am ready to run faster than that! (Registration was months ago, I wasn’t sand-bagging, my fitness is just better than it was when I signed up!)

Ditched the throw away shirt and it was go time. The first 3k of this race is a huge downhill. Everyone seems to run fast. My race plan corresponded to an A goal of 1:44:xx and a B goal of 1:45:xx (plus other subsequent goals), and the 1:45 AND 1:50 pace bunnies were running way faster than me and I could see them up ahead. I told myself to not get sucked in anymore than I probably already was and run my own race.

Once crossing the Cambie Street Bridge into downtown, I could have done a better job of dialing it back. I still stayed present and aware of my body, breathing and heart rate, but I should have slowed down a tad. After the section by Science World and the little out-and-back was done on Quebec Street, it was time to make the left turn onto Pender through China Town. I was reminded that even though that hill isn’t massive or anything, it’s still significant. I slowed down and tried to keep things under control, then once the hill came to an end I picked it up a bit. It was already getting challenging to keep pace and I was only around 8k.

I took my first gel and registered that what I considered “section one” was done. Right on. At the 10k mat it was starting to feel harder than it should, and my legs just did not want to run faster than 5:05-5:10/km so I did a little surge to jog their memory and it seemed to help. Once we got into Stanley Park the shade was great but I was once again reminded that running at effort on those hills is very challenging. The last time I ran this was back when I didn’t have much experience and I definitely didn’t have an eye on pace!

Anyways, I definitely felt my lack of sleep (I don’t think I slept well for at least a week before this) and this is where I really had to start negotiating with my mind. Keep pushing!! Fight for what you want! Around here is where I planned to take a second gel – the caffeinated one. I literally forgot! I didn’t even remember this until like an hour after the race!!! Such an unfortunate mistake, it likely would have helped SO much!! No wonder I was fading.

When we got out of Stanley park back onto the Seawall and into the sun, there were 5k to go. I commanded my body to just get uncomfortable and find a rhythm. It kinda worked, with some ups and downs, but I was running out of energy. Missing my gel probably had SO MUCH to do with it! Argh! Live and learn.

The transition from the Seawall back to pavement is on a path, and I vividly remember running this part of the race in 2014, where I got a huge energy boost. I dug as deep as I could, and it really helped to see my Volee teammate Annie and the East Van Run Crew at the 20km marker!!! I forced myself up Denman and around the left turn onto West Georgia. I am almost done!!!!! Slight left on to Pender…and then…I saw on my watch 1:43:xx…OMG! Go, go, go!!!!! I FORGOT THE FINISH STRETCH OF THIS COURSE IS SO. FUCKING. LONG!!!!! First I thought, get there for 1:44!!! But then I realized how far I still was from the finish arch and it wasn’t possible, so I said GET THE 1:45!!! This was the first race I can remember where I had nothing left for kicking it to the finish. I could NOT run faster. But I made it!!!! 1:45:49!!!! OVERJOYED! Someone had SCREAMED my name as I was coming down the fan zone and I later found out it was my old buddy Joe! Spectators are unbelievably motivating!!!

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I saw Steph almost immediately after getting my medal (and then again after getting my gear bag). She nailed her race! The medals are awesome and have the same course map on them as the event t-shirts. Love! I got a juice box, water and a banana and doddled my way out of the finisher’s area to the half marathon gear pick-up. I was tired, but felt fantastic! Should have grabbed a bag of chips, too.

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Eventually, Sarah and I found one another and had the best slow-walk back to her place in the sun, planning our brunch and beach day with my cousin-in-law Hannah.

The rest of the day was spent eating, lounging and then meeting up with my old boss, the legend Serge, for dinner on the Mahoney’s patio! Sarah and I took the Aqua Bus back home across False Creek and that was pretty much the perfect day.

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I wish I had made it back to the finishing area to cheer in the full marathoners but my legs and problem ankle were not willing. Congratulations to everyone who ran the 8k, half marathon and full marathon!!!!

Here’s how I made out:

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BMO Vancouver Marathon weekend is the shit! Vancouver is spectacular as it is, and the courses for each distance offered are beautiful, scenic routes. The expo is big and exciting, the swag is great and the entire event is extremely organized. It’s easy to get to the starting line via the Canada Line, which is key. There are more than enough aid stations, great crowd support and an exciting finish line and street festival! The medals are always cool, too! I haven’t run the 8k before, but both the half and full marathon courses are great; some challenging hills but majority flat or rolling.

I had a great day this Sunday, and an awesome overall weekend. The plan is to be back again next year to run one of the races, depending on what’s happening in my running and school life at that time!

What does this mean for Operation: PUMP up the JAMmie? It means I’m on track! Coach Andrew says we’re right where we should be at this point. Now for twelve weeks of very hard work! Thank you, Lifelong Endurance! Next check-in race: the Skeena River Relay on June 2nd with my team, the Gooeyducks! Talk soon.

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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 – 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 😂😂😂

  • 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!!!!