2018 Week 11 Recap! ahahaha

I’m starting to specifically identify my days as either hard, easy or recovery, setting my intention for the day while I have coffee in the morning. Lifelong Endurance gave me the suggestion. This is something I’ve said I was gonna do in the past, but I never fully got into it. I’d like to really get the hang of it before marathon training begins again.

A hard day is a workout day, and it’s hard. Hahaha. Hills, track, tempo run, intervals or a race. High heart rate, non-conversational-pace stuff. This would also be a day to add other hard things, like weight training or an intense spin class that can leave muscles sore later or the next day. Coach says stack the hard days if I want to, but do the run first. If ass-kicking stuff gets spread all throughout the week, when is recovery? I get it now.

An easy day is aerobic running, i.e. no significant recovery window required, and won’t interfere with whatever is coming up. Sometimes I might also include swimming, yoga, or easy cycling, but I’ll be avoiding spin class on easy days going forward.

A recovery day is what it sounds like! RECOVERY! Generally no running, or if there is running it’s at a very easy-feel pace with low heart rate. Since I usually have two days/week designated for recovery, I like to make sure at least one of them has no running at all.

Let’s test it out.

Monday, March 12theasy day

Swim – 2000m

Relaxed because my swims always are. I’m still learning. This really helped ease me into the day, so fking sore from Sunday’s workout!

like my hat

8k aerobic run

I did it. Ignored my watch, paid attention to my sore muscles, breathing and heart. Glorious.

the alpacas have the best view

Tuesday, March 13thhard day

Hills! for real, I got to race a forklift on rep number eight.

  • 5k easy
  • 10 x :45 hills with 1:15 jog down in between
  • 3k easy

Later, I joined in at Learn to Run, it was nice to run on the track, it’s finally snow-free.

Finally, strength workout! Because it’s hard day and hard work happens today! One round of Dirty Dozen, then a full-body stretch and foam roll.

Wednesday, March 14threcovery day

Coffee with husband, back in bed for a NAP!

Swim. I forgot it was Spring Break…the pool was a zoo.

Second nap. Yesssss. I’m gonna be so good at not having a job!

Thursday, March 15thhard day

Tempo kms

Seven kilometers as 3k easy, 4k tempo. A little faster than the prescribed 4:52/km…I’d like to be better about keeping to the pace from Coach. It’s a mental thing for me, because when I see a 4, I still have a tendency to think it’s SUPER SUPER FAST RUNNING. Working on it!

Friday, March 16theasy day

pre-race run before work! 20:00 relaxed running plus some strides

I hope they banish daylight savings!

Then I headed to the pool.

Saturday, March 17thhard day

St. Patty’s Day 5k race! HUGE thank you and congratulations to Skeena Valley Runners Club for hosting this race, the first since their club revival!

Okay. This day. ahahahah! First. Look at Jessica’s costume. She is getting piggy-backed by Seamus our Leprechaun friend. Now check out my beard. And how sweet is this crew of Rupert Runners!? This is only half the Rupertites who showed up!

from the Terrace paper!

This was my first time truly racing a 5k. I knew I wanted to do my very best and practice mental toughness, but I also really wanted to wear my beard and wasn’t sure if it would interfere. In a previous post I stated that, at the time, I had a goal of 4:40/km overall pace or better for this race, using my last fit test from Andrew as a loose reference. But then on Friday he told me sub-23:00 was the goal. This is 4:35/km or faster. Okay, boss.

So, at the starting line, I officially had three goals, one of which was already accomplished

  • get jumping leprechaun photo with heels clicking in the air (LOLLLLL)
  • don’t crap my pants
  • do my very best and finish under 23:00!

Before even 2km I was so hot and uncomfortable so I took the face wig off and ditched it with the next race marshal I saw. I was also noticing how fking hard it is to run fast, and then…the expected voice spoke to me. LOL.

no big deal if you just slow down, this is a fun, dress-up race and this pace and beard are both very uncomfortable..”

NOPE! NOT TODAY MADAFAKA. I have been meditating since I got back from Phoenix, where my friend and Lifelong Endurance teammate, Kate, told me about how hard she had to work on her mental game to achieve her marathon goal, which she smashed. I was so inspired. Jack & Jill training officially starts April 9th, but PRE-Jack & Jill preparation began on February 26th! I cannot even begin to describe how much the meditation helped me stay on track during today’s race. I shut that voice the fuck down and focused and I’m SO PROUD OF MYSELF.


Kilometer 5! So close to the finish line, and death


I did it! I am most stoked about my mental game staying strong! 00:22:55 baby, and I didn’t shit my shorts.

Okay, and look at the medals! They’re wood! And awesome! AND I GOT TWO! One for finishing, and another because I actually got second place for women! And 10th overall! Yasssss.

these chicks KILLED IT!

We had the best lunch and then a scenic drive home. Love my friends.

Sunday, March 18theasy day?

20k aerobic – controlled and easy (no fast finish or sets within the run)

Aside from a couple of pit stops plus some muscle soreness from yesterday, this run was awesome. Took the whole thing nice and easy and then ran the final kilometer at five minute pace, which is goal marathon pace for Mission Impossible.

I tested out a Cafe Mocha Huma Gel, which I LOVED! I want to incorporate some caffeinated gels into my next marathon cycle and this one is so far so good.

So, pretty sure designating each day’s purpose is gonna be good for me, especially when Lifelong Endurance starts royally kicking my ass again! What’s next? The Prince Rupert Half Marathon! WOOO! My favourite race! There is also a two-person half marathon relay, and an 8k race, too. If you live in or around Prince Rupert, here is the link to register!

Talk soon!



2018 Week 10 Recap

I don’t have anything super specific or count-downy to name my recaps right now! I’ll start that again once I’m into the Jack & Jill training block, but for now we are simply in the tenth week of 2018. Got a 5k coming up next Saturday, hosted by Skeena Valley Runners in Terrace, and I can’t wait to show you my costume, and even more excited to show you my friend Jess’ costume. LOL.

This week I had a Skype date with Coach. We talked about a lot of stuff like how the weeks will be structured once the 16-week training cycle for my next marathon begins. We discussed continuing with strength training and taking it to the next level by adding weight, as well as cross-training, clearly distinguishing between easy days, hard days and recovery days, and generally taking an all-over more aggressive approach this time around. Lifelong Endurance has really helped me become a more well-rounded athlete. This is invaluable, as I have been more or less injury free. I’ve also discovered that I love some of the things I initially tried for cross-training, like spin and swimming, and have ended up super excited about triathlon! Thanks to Lifelong Endurance for really living up to their name; I want to be strong and healthy for life, not just at this point in my life.

Monday, March 5th

Okay so today my extreme love of endurance exercise, plus the pure elation of being off work for the week took over and I went a bit buck. But it was an awesome day!

  • Early Bird Spin at K2 (Karen really laid down the law today)
  • 1600m swim!! Longest swim session to date, and most efficient, too!!

follow me on Strava here!

  • 6.5k aerobic run

take that, Monday.

Tuesday, March 6th

9k aerobic. Crusty, snowy, slippery trail. If you’re local, you’ll identify with this as a double Butze. Butze Rapids Trail is our local go-to, and it’s amazing.


This was hard, but felt good and I was finally able to wear a different pair of shoes. Until today it was only Escalantes. Progress. Tomorrow I get X-rays on my heel horns, which are actually called Haglund’s Deformity. Yummay.

Later, I joined in at the Learn to Run clinic. Rupert Runners ❀

Wednesday, March 7th

Headed straight to the basement after getting out of bed! Dirty Dozen and some Bear Flow, which I saw Tasha Wodak doing in a Canadian Running article.


Then swimming! 1800m today – new longest swim!

Thursday, March 8th


  • 4k easy (felt so hard!!! one of those days..)
  • 8 x 0:30 sec hills, 1:00 jogs down
  • 2k easy

I love the feeling of getting to the top of the last rep!

Later, another mini run, Mail run 2k! It’s exactly one kilometer from my house to the mailboxes. And there was a package from Oiselle, my new swimming suit πŸ˜€

Friday, March 9th

8k aerobic with Erin & Crystal

Holy scratched corneas batman. But aside from that, awesome run with awesome chicks!

Swim! Can you tell I’m loving the swimming? haha

Saturday, March 10th

15k before…back to work.

hmmm. This is why we CANNOT get tricked by social media that other people’s’ runs are so awesome and fantastic every time. To the naked eye, this run looks SOLID, but it was not solid.

This was the kinda run where, even though I know better, I did everything wrong. I didn’t warm up properly, ran too fast at first and throughout the whole run, and didn’t have the best attitude. This was an easy long run, not a workout! I didn’t run it in the correct zone whatsoever, which resulted in stopping multiple times to stretch and try to regroup, without success. These runs happen, and I’m kinda glad it happened, because whenever I have a run like this it helps me reset! Moving on.

Sunday, March 11th

45 min on the recumbent bike at home

45 min minute workout – 3 sets of:

  • 16 lunges with 2x4kg
  • 20 wide-legged squats with 4kg
  • 10/side split squats with 2x4kg
  • 10/side curtsey squats with 4kg
  • 30/side Russian twists with 4kg
  • 30/side bicycle crunches
  • 30 horizontal, 30 vertical ab scissors
  • 15 +20/side clamshell + leg lifts
  • 10 + 10/side fire hydrants + donkey kicks
  • 90 sec glute bridge

Finishing off with a solid stretch and lower-body muscle rolling!

And that’s it! Awesome week! Next week brings more (longer..) hill reps, some tempo kilometers and the St. Patrick’s Day 5k!! Talk soon xoxoxoxo


Did you get a chance to read my Mesa-Phoenix Marathon recap? If not, here it is!