Jack & Jill’s Downhill Marathon event review and race recap!

I need to start by praising the organizers for the fantastic pre-race communication. Jack & Jill’s Downhill Marathon info emails started rolling in ten days before the race and I’d received five, including this exceeds-expectations weather update, by the Friday before!

much appreciated! The forecast was for 36 celsius!

On Friday I drove to Terrace to fly to Vancouver, then on Saturday morning I picked up my rental car and hit the road to North Bend!! Including picking up the car and the wait at the border, it took four hours. Easy.

Package pick up was at the Nike factory store. It was easy to get to and a quick process! The actual bag we got is sweet and was perfect for a gear check bag. It zippers closed with another smaller zipper pocket and a Jack & Jill logo. Runners also received a race buff, which I think is the greatest thing ever! The race shirt is a unisex-style tank (see later in a finish photo) and it’s NICE! There were pace tattoos (which proved to be extremely valuable) and I grabbed one from the 3:35 pile. I was given a small ziplock bag for my tunnel flashlight and my bib number was written on it for me. Other than that, there wasn’t a bunch of random stuff to recycle like at big expos, just a little race pamphlet with info and maps. One thing I forgot was to get a B12 shot, which were apparently available for free! Dang. There was race clothing for sale outside of the store too, but a buff and tank is more than enough for me.

I was in and out and then headed to my AirBnB! It was just a few minutes away from the factory stores, and also just a three minute drive from Tollgate Park parking lot, which is where runners park before getting on the shuttles to the start line. Joan’s place, was perfect for race weekend accommodation and you should stay here! She was great!

I was avoiding “stuff” – I seem to become more of a minimalist with each marathon. I decided against headphones, which also meant I didn’t need to carry my phone. I opted for no sunglasses (good choice, not needed πŸ‘Œ) and I committed to walking through aid stations to take full advantage, therefore eliminating my worry about whether or not I should bring a handheld water bottle. My Nakd bars and Endurance Tap gels fit in the SpiBelt and I was good to go.

I wore my Altra Escalantes for this race, which are a pretty minimal shoe. I’m telling you this because the organizers advise to wear something more substantial, but I didn’t have a second thought about my favourite shoes while running the marathon! No issues at all.

Since I had a pretty late lunch, for “dinner” I had bananas, Nuun, a sea salt bagel and a chocolate protein shake. Then it was bedtime! Time for some fake sleeping!

My alarm woke me up at 3:30, I ate my oatmeal and raisins, drank a bunch of Nuun and geared up. A long-sleeved throwaway shirt was totally sufficient but I’m glad I brought it – it wasn’t that warm yet pre-race! My shuttle time was 5:05 (assigned on the bib) and I left the house around 4:40 for the very short drive to Tollgate Park. The parking situation seemed totally under control. It was dark but there were tons of volunteers with flashlights directing us and I was parked and getting on my bus within five minutes.

Our driver wasn’t sure where to go once it was almost time to exit the freeway towards the starting area… I still don’t actually know if he was joking or not but we all knew which exit and how to proceed thanks to pre-race emails!!

Twenty porto-potties (Honey Buckets πŸ˜‚πŸ˜‚/😷😷) plus the actual park restroom facility made for lots of toilets, but more would have been better. Close to start time, the lineups were pretty long. That being said, there was lots of bush everywhere to squat in if it came down to it as we were in a park in the forest, after all.

my bus companion, Paul from Wisconsin! It was his birthday!

I planned to use the Race Screen app (data screen) in miles so I could manually lap at some of the mile markers. The tunnel is known to screw with GPS so it was the perfect solution for that, plus not running the tangents ideally has messed me up in the past with overall pace, and this would help with that too! Except that my Garmin went haywire and changed back to kilometers without telling me! I tested it the night before and it was doing everything I wanted!

So, I was running with a screen that showed distance in kilometers, but pace (over the last 30 seconds) in minutes/mile, giving me split times in minutes/kilometer, but on all other data screens showing the distance in miles!!! Ya I’m confused even trying to explain that. The old me would have lost it, but I really couldn’t have cared less!

The race started after the American national anthem. We ran for less than a kilometer on an uneven and loose gravel stretch, and then right into the tunnel! It was dark, cool and echoey.

the Snoqualmie Tunnel!

The ground inside was much better – solid with just a few puddles here and there, but runners called out to those behind them to watch out. Because the floor of the tunnel is kind of domed, it was only really suitable to run about three across. This was perfect because it wasn’t too squishy and there was room to pass if needed. The tunnel felt really short to me but in reality it was over 4km long! So cool! Near the end, it got light enough that I was able to put my flashlight into the ziplock I was carrying long before it was time to toss it into the light collection bucket. Perfect.

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It was in the tunnel that I discovered my watch was being a freak. I decided to run by feel with those around me (we started around where the 3:35 pacer would have been..if there was one..) and then just see what happened once we were out of the tunnel. I had my pace tattoo if my watch fully betrayed me anyway!

Once out of the tunnel, the pacing on my Garmin seemed a bit erratic, but the kilometer split times made sense. I trusted it, but I also consulted the tattoo at every mile marker, comparing it to the “time elapsed” screen on my watch. This is the first time I’ve ever used a pace band and it was awesome! I am sold.

The rest of the course is a very mild downhill on an old gravel road which is the John Wayne Trail and the last part, the Snoqualmie Trail. The surface wasn’t bad at all but it’s worth noting that there were some parts that were fairly loose and rocky. I spent a lot of time with my eyes down, watching where my feet would be landing. But, when I wasn’t looking at the ground, the course was GORGEOUS!!!

not my pic, snagged from the race’s FB page

I had forgotten to switch my wedding rings to my silicone Qalo ring, but instead of letting that bother or worry me, I used it as a way to monitor hydration even closer than I would have and it really worked out for me! When I’m dehydrated my fingers majorly swell. It’s so uncomfortable, especially when wearing a metal ring, so I stayed perpetually aware of my hands and stopped at every single aid station to drink at least one full cup of water, sometimes two. This race is definitely the smartest I’ve ever been with respect to fueling and hydration.

There was an aid station with at least two volunteers every two miles after we came out of the tunnel, just before or after the odd mile markers. I found this to be perfect. More are always better, but there was no time where I found myself thinking they were too far apart. This race was very well aided!

At half way, I was almost two minutes ahead of the pace band. I had been monitoring my stomach and it was a good time to stop at a washroom. There aren’t many toilets along the course because there is no way to get them on to the trail. Like I said before though, in an emergent situation you could probably hide and squat anywhere along the entire course. I was quick and kept going, happy and thankful my gut wasn’t cramping up like it often does post-pit-stop.

After 16 miles, I now had to work harder to focus and stay in it. I’d already been stopping at every aid station to hydrate, but in the last third of the race I definitely had to divide and conquer my way to each station and stopping for water was also a rest. I had packed a tiny vial of peppermint oil inside my top and when I remembered it was there I was pumped. I rubbed it all over my arms and collar bones and the cool tingling seemed to keep my mind and body connected.

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My main mantra for this race was “Fluid, Focused, Fearless” but I also tapped into many of the other things that I pre-planned to focus on when it got more difficult. I thought of:

  • my friends at Ironman Canada in Whistler that same day
  • my friend Anthony who I met at the CIM expo, my friends Laura, Jeph, Steph, Karmen & Adam, and my Rupert Runners crew
  • Coach Andrew reminding me that racing is like boxing – we don’t give up from a couple “hits”. During multiple hard parts I thought, “that was just a little slap” or “one shot to the head can’t take me down“, etc.
  • the strong 10k I ran at the Tyhee Triathlon, when I was very tired, hot and my legs felt like wood
  • my favourite pro, Jordan Hasay
  • the author of Beyond Grit, Cindra Kamphoff
  • the Haida shield that I won the previous weekend, which was in my pocket!
  • my friend Owen and our favourite scene from Schitt’s Creek , which I added on to my mantra, now making it “Fluid, Focused, Fearless. Fold it in!!” HAHAHAHAH.

Why am I telling you all these things? Because it matters. A marathon is a long fuckin race and we need to be armed with perspective shifters, motivators and contingency plans!

The last ~8k of the race were very hard for me, but marathons are hard. Duh. At this point I knew I was too off pace to finish under 3:35, but I was well within breaking 3:40! Ladies and gentleman, the purpose of subsequent goals! I walked for a few seconds multiple times and pep talked myself to keep moving forward! A women who I saw many times (we kept passing each other whenever the other was regrouping) encouraged me and I’m so grateful for that! There was also a spectator who shouted at me in the final stretch “ALRIGHT OISELLE, SWING THOSE ARMS AND FINISH IT!” and I listened!!! Hell yeah, the power of the VolΓ©e team gear! Thank you, random man!

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My last mile was strong! Got back to goal pace and finished it off. Crossing the finish line, like in any marathon, was pure joy!

Cold wet towels were handed out right after medals were hung around our necks and those were heavenly! It was so sunny and beautiful out (and VERY hot by now) and it was such a fun vibe at the finish area!

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There were mini computers to sign up for next year’s race, screens to check chip times, race apparel for sale, snacks, hydration, photo opp spots, plus the super easy gear check retrieval. The volunteers who got my flashlight and gear bag for me were kids and they were so sweet!

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of course I wish I could have also held up the BQ sign, but I will eventually!

The finish line is a bit further than where we parked at Tollgate Park. There was a shuttle back to the parking lot and it was easy, short and fun.

I loved this event and I honestly couldn’t even think of any feedback to send when they requested it by email. Bus driver school? The organizers are obviously doing a great job, this race runs on both Saturday AND Sunday because of the popularity!

Although I missed the BQ by two and a half minutes, I am not disappointed in any way. I couldn’t have asked for more on this day! The weather was great and the temperature manageable, I ran what I’d consider my second strongest marathon (after CIM), I had fun and didn’t hit the wall or go to the dark place! Also, I discovered some new things about myself as a marathoner! I can:

  • efficiently utilize aid stations instead of carrying an annoying handheld
  • handle unexpected things like a cray Garmin
  • effectively use a pace band
  • coach myself into pushing for the B goal when the A goal has slipped away

PUMP up the JAMmie is not over. This training cycle was fantastic! Coach Andrew has helped me take over AN HOUR off of my first marathon time from May 2016, which was 4:40:50! I’ve been asked if I’ll try again to BQ before the 2019 Boston registration opens in September, but the answer is no. It’s time for a break, and then to continue my journey with Lifelong Endurance! Boston 2020 will be mine!

Conveniently, my qualifying time for Boston 2020 changes to sub 3:40. I will be thirty-five come Patriot’s Day 2020! I’m still going to chase a sub-3:35 though. Keep ya posted!

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PUMP up the JAMmie! – Week 9/16

Another huge week of running from Lifelong Endurance. Lots of naps. Ferocious hunger. No strength training at all, which I vow to get back on TOMORROW…but a good amount of cross training on top of 114 km! Tomorrow is my first non-running day since May 23rd and I’ll be taking full advantage of it so fatigue doesn’t interfere with any of the important workouts later in the week.

Monday, June 4theasy day

10k easy

Today reminded me of what I read in Meb for Mortals, where he describes pretty much all easy running as recovery running. I started very easy and was feeling tired and sore, but as the splits ticked by I felt better and better. It ended up basically being a progression run from 6:35/km down to 5:45.

That was it for the day.

Tuesday, June 5thhard day

First time there’s ever been a scheduled double on Training Peaks! Woo!!

First:

  • 3k easy
  • 6 x (3:00 ~ GMP, 3:00 easy)
  • 3k easy

Then, swimming lesson!!!! This was the third of four lessons, and today some shit really came together. I got in 1250m after my half an hour lesson and felt soooo good!

Later: run number two! 7k easy – changed up my local route a little, felt a little tired but still happy to be running. Good sign haha.

Wednesday, June 6theasy day

Happy Global Running day! I met up with Jess and Sam for 10k of trail and some road. Such a good morning with other runNerds!

Then I went to the pool. Warmed up with and without the pull buoy, then 3 x 500m, and a couple lengths cool-down for 2000m total. Officially re-fuckin-stoked for the triathlon!!!! Hey, you, reading this, if you live around here (northern BC) I want you to come! Read this πŸ™‚

In the evening I went to the waterfront for a Global Running Day meetup and about fifteen of us ran just under 5k at a relaxed, conversational pace.

Thursday, June 7thmedium day?

13.5k controlled

I knew a medium-length run was going to pop up mid-week, sooner or later! Yessss!

When I woke up, I was so cranky for no reason. I didn’t understand the comment on the schedule, which said “use the swim to get your legs under you and relax.” My swims aren’t scheduled, and I was just so crabby and like wtf does that mean, maybe I don’t want to go swimming today. (LOL I’M SORRY ANDREW THIS IS NOT PERSONAL).

So, first, swimming pool. Warm-up, 2 x 750m, and cool-down for 1800m. Swimming totally snapped me out of my bitchy mood and I felt like a million bucks. My lungs felt massive ahahaha. This run ended up being fuckin AWESOME. I just kept thinking about the fluidity of swimming and it worked well for me.

Before bed: solid foam roller/stick roller session before I did an imagery exercise. What a good day.

Friday, June 8thhard day

  • 5k warm-up
  • 10k progression from ~ goal marathon pace down to ~ 4:40/km

This workout… it scares me. It beat me last time. Today, I almost nailed it. In the second progressive kilometer, someone pulled over to ask me a question LOL. That only took about two seconds, thankfully. He was looking for an escaped kayak that I ended up spotting in the ditch on my way back in! After the second to last kilometer, I was about to explode, so I stopped for a few seconds before forcing out the last one. But I did it! I count this as a very successful workout, though I do look forward to next time when I hope to get it 100% without stopping πŸ™‚

Saturday, June 9thEASY day

7km with Jess on her 15k

Sunday, June 10thlong run day

Dun dun dun. The infamous 32k long run. That’s how I used to feel about these, but something has shifted and I’m not phased when seeing this distance on the schedule. However, I haven’t had a shitty run for sooooo long, and guess what? Today was the day πŸ˜‚

I was so lethargic but decided to just be patient and consider the first 10k a very easy warm-up. But, after 10k I still felt like laying down on the road and sleeping ahaha. I was fueling well and keeping at it, but changed the screen on my Garmin to the clock screen because I was getting discouraged – the lap paces did not match the feeling of my effort at ALL. At 22k, I got a side stitch on both sides and slowly went from uncomfortable to legitimately in pain. Probably stopped ten times and sent out brain signals to husband…”please wonder what’s taking me so long and come and pick me up” LOL, didn’t work. At 27km, I sat down at a picnic table at the rest area and cried for approximately two seconds. SO frustrated!! Somehow, I made it home. Why did I just tell you my sob story? Because shitty runs happen and I am not ever going to pretend that they don’t. We see enough highlight-reel-only content on social media.

Guys, I am tired. Tomorrow I have a strength session with Kristen and I’m not doing anything else except foam roll, stretch and sleep between domestic duties.

SUMMARY

WEEKLY MILEAGE: 114

INJURIES/PRE-HAB? good to go

SLEEP? was awesome til the weekend…napped every weekday!

NUTRITION BRAGS? no bragging right now…not the best quality fuel this past week

CURRENTLY READING: The Champion’s Mind – Jim Afremow, PhD (audiobook)

CONFIDENCE BOOSTER(S) Thursday and Friday in particular were such high-quality runs in every way!!

NEXT RACE: Scotiabank Vancouver 1/2 AND 5k wooo! Two weeks away

PUMP up the JAMmie! – Week 8/16

WhoaaaaOOOOOH we’re half way therrrre!! LAWL. OMG. Seriously you guys my first seven marathons and all the work that went into them was all just foundation for THIS training cycle. This shit is bananas and I love it!! Lifelong Endurance is giving me what I’ve asked for.

Monday, May 28theasy day

Scheduled: 10k easy and controlled

I headed out along the Cannery Road and continued all the way to North Pacific Cannery instead of turning around at 5k for a total of 11.2km.

Tuesday, May 29thhard day

  • 5k warm-up
  • 8 x 3:00 ~ 5k pace, 2:00 moderate jog
  • 3k easy

The intervals were challenging today, so much traffic on the highway and it was raining but I took it from Beyond Grit to accept these distractions as extra challenges and got it done! I even felt so good after the 8th rep that I was able to run the last 3k at goal marathon pace, on average. YES.

Next up, swimming lesson 2/4. Awesome!!! After my 30 minute lesson I stayed at the pool for 1400m.

Then I found out a spot opened up in Kristen’s schedule, so I headed for a session with her at 7:30. As always, fan-fking-tastic. Anyone who has me walking on my hands on a treadmill is my kinda person. LOL.


Wednesday, May 30theasy day

When I saw 10k on today’s schedule I did a double take. Usually Wednesdays are my non-running recovery day, but I didn’t question it because my body is feeling good and strong and I’ve fit in some naps this week. Coach says we’re just testing it and to let him know if/when I need a rest.

Thursday, May 31sthard day AND LAST DAY OF FREAKING WORK

  • 5k warm-up
  • 6 x 1K @ 4:22-4:18, 2 min rest
  • 3k cool-down

HOLY!!!! This was awesome. I think it’s worth mentioning a couple of things I noticed.

  1. My self-talk has changed a lot, and for the better. When I first got on the machine I felt so tired and thought about waiting til after work for this shred fest. BUT, I had a dinner date with a colleague, so that was not an option. I literally said out loud to myself, “it’s only been a couple of minutes, give it a chance” and “don’t worry, it always takes a while to warm up this early in the morning” What do you know, by the time I’d run a mile there was a smile spreading across my face and I was rocking out to my Dad’s music! It pays to talk to ourselves as we would to a good friend.
  2. My ability to negotiate with myself has improved. During the fifth of six repeats, I got that sense of giving up, resting, and trying again. I said “no!” out loud more than once, and then I explained to myself that last week I ran this same workout but the intervals were 1600m, so 1000m was SO doable. Then I said the ABC’s in my head and thought of someone I know who started with every letter. Then #5 was done and there was only one more!

Friday, June 1steasy day

After some Skeena River Relay preparations with race co-director Crystal, I got in 10k nice and easy and then a hard nap.

Saturday, June 2ndhard day (race)

hmmm..haha. So today I ran the 21.2k stage of the Skeena Relay. This leg is very PR-supportive. I don’t know if it was realistic of me or not to gun for a sub 1:45, but that was the plan. Considering I’d run 100km in the seven days leading up to this, I think I should have been more careful. Dammit. Good old hindsight. Lifelong Endurance and I aren’t working around these races along the way during Pump Up the JAMmie. Tapering and full rest days around non-goal races just takes away from marathon training. So yeah, I understand why there was no scheduled taper.Β  And I guess the importance of a taper before a hard effort is now knowledge that lives in my muscles, not just a rumour πŸ˜‰

I took the first kilometer, which is uphill, pretty steady, and then found a really good rhythm on the huge 4k downhill. I let my body relax into gravity and things felt good, but I think I ran faster than I should have.

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There are two hills before the course flattens around 10k all the way until the end. The hills felt fine, but I wish I slowed down as soon as the big downhill ended. Once I got over the second hill and onto the river, my pace started to really slip. Legs did not want to turn over and I fell into a ~5:15/km pace that I couldn’t seem to escape. It kinda felt like there was a spell on my body and it wouldn’t do what my brain was telling it to do ahahah

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A headwind wasn’t helping, but I just kept going and enjoying my run, which is something I didn’t know how to do about a year ago when things weren’t going as planned!

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Then I got the stomach ache. FUCKKKKK. I swear I am eating nothing but white rice for 48 hours before my next race. Two very fast, ninja-like pit stops happened between 12k and 15k. What a frustrating waste of precious time..ANYWAYS.

Thanks to my awesome team for the water support (and honking and cheering!!!!) which kept things extra fun, and I was able to pick it up a bit for a strong finish into the transition stage to high-five Marcie and send her on her way for stage 4.

The Skeena River Relay is the best day EVER and I loved every second of it this year, as usual. Here are the Gooeyducks, after Jana finished hard in the tenth and final stage.

Sunday, June 3rdeasy day?

Originally the schedule said 20k easy, so I got a ride out to where I started running yesterday and ran the opposite direction home. I knew from past training runs that it is almost exactly a half marathon. I actually had a solid run, starting easy to see how my body was feeling and then increasing to moderate for the majority of the run.

The run turned red on Training Peaks and then I saw that the schedule had been changed to only 8k!!! WHOOPS.

Yesterday, after my part of the race, I ate a protein bar immediately and drank a ton of water and Gatorade. We snacked all day, ate at the awards banquet, and later when I got home I chugged some green powder, a protein drink, took an ibuprofen and foam rolled my whole body. I will assume this was at least part of why I was able to churn out a sub 2 hour half marathon the day after a race. It felt good.

Week 8 is done and Jack & Jill is 56 days away.

SUMMARY

WEEKLY MILEAGE:Β  103 km

INJURIES/PRE-HAB?Β Β just callous foot

SLEEP?Β Β good but need more

NUTRITION BRAGS?Β  added a calcium supplement, increasing daily protein

CURRENTLY READING:Β  Beyond Grit (I’ll try to finish it soon)

CONFIDENCE BOOSTER(S)

  • huge mileage for me, no pains
  • second fastest half marathon ever, despite a less than ideal day and no taper

NEXT RACE:Β  Scotiabank Vancouver Half Marathon & 5k, June 24th

No clue if I’m racing the half or running some sort of training workout. We’ll see!

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:Β Β 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!

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!

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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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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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