PUMP up the JAMmie – Week 1/16

OMG you guys. Tomorrow is the 122nd running of the Boston fkn Marathon!!!! I get goosebumps following along with all the action. And yesterday I almost cried (okay I cried a little ahahah) because my special friend Karmen, who is running Boston tomorrow, got me a SIGNED WATER BOTTLE from my ultimate favourite pro runner, Jordan Hasay!!!!! AHHHHHHHHHHHHH!!!!

Karmen and her husband, Adam, both BQ’d for 2018 at the Eugene Marathon last year, on their first wedding anniversary. Isn’t that the best thing you’ve ever heard? I know. I am so excited for them!

I am pumped writing this, but I was not stoked during the first few days of the week. After that GI-related-near-death experience last Sunday, I was tired, bummed and still feeling less than 100% well into Wednesday. Add on the Garmin death, job-hatred, a bird flying into my grill on the highway 😥 and a windstorm blowing part of our deck off, and I was not in the best place mentally. But that’s the thing with both training and LIFE. It’s up and down. Am I going to let my fitness, drive and excitement slip away because a few days were kind of lame? F no. Looking ahead on Training Peaks at some of the workouts coming up from Lifelong Endurance was one of the things that helped me get my head back in the game. We are doing this. This was week one!

Monday, April 9theasy day

8k easy + drills

I’ve committed to doing drills three times per week during this BQ operation. A-skip, B-skip, high-knees, two variations of butt kicks, carioca and high-knee carioca. Standing and seated arm-swings I will do at work where I need less room and am getting paid.

In the afternoon I squeezed in a round of Dirty Dozen.

Tuesday, April 10theasy day?

This was the morning of the Garmin death. I was so pissed off I can’t even explain. But, still went for 11 of the 12k scheduled fartlek. I cut it short because I headed out much later than planned after dicking around with the watch for so long, unsuccessfully.

That was it for today. Extremely tired, cranky and mopey. (Sorry, husband). It was the best decision to just go to bed.

Wednesday, April 11threcovery day

Non-running day. Still felt mopey and unmotivated when I got up today, but I decided that enough is enough! Started at the pool, and since I don’t have a watch I decided to keep it simple:

  • warm up
  • 2 x 750m
  • cool down

I didn’t want to just swim aimlessly, but I also didn’t want a whole bunch of clock-checking and math-doing. Two longer sets was perfect, and it felt good knowing I swam the triathlon distance in just two pieces. Feeling like myself again! 1750m total.

Next I headed upstairs to meet Kristen. She gym’d me so hard today. After some glider layouts to compare progress from two weeks ago, she put me through a full-body sequence. Biceps, pecs, triceps, squats, an awesome split-squat/deadlift combo, pull-ups (I can’t even do ONE yet without assistance…) and core. I officially like going to the gym.

Later, I was itching to go for a run but convinced myself not to. Instead I settled for 45 minutes of yoga at home. I will run tomorrow! Sticking to Coach Andrews plans like a good athlete 😉

Thursday, April 12theasy day

Started with swimming again. I wanted to be able to say that, at this point, I can swim a whole kilometer without stopping, so after a warm-up I got to it. One thousand meters in exactly 24 minutes. Woooo! Then I did a 500m set and called it a day. 1700m total.

Next was 10k easy + drills

No watch to check on, so I monitored my form to the best of my ability with all the research and YouTube’ing I’ve been doing on that. Such a great run.

Friday, April 13thhard day

Have I told you how much I fking love intervals? Well I do. When I see workouts like this on the plan, I get really excited and intimidated at the same time.

  • 3k warm-up
  • 6 x 1k with 2:00 jog recoveries (4:35-4:15/km range)
  • 3k cool-down

You guys. I nailed this workout. It felt so good that I messaged Coach Andrew to humble brag. Cranked out those reps at 4:33, 4:31, 4:27, 4:25, 4:21 and 4:15. And covered my basement in sweat.

non-Garmin evidence. LOL.

After work: 5k easy for 19k daily total

Saturday, April 14threcovery day

50:00 on the recumbent bike at home with my black coffee and Meb for Mortals (review coming)

Next, one round of Dirty Dozen plus all the stuff from the Strengthen Like Meb chapter, excluding the swiss ball stuff, since I don’t have one. A solid forty minutes of functional strength at work.

After work I went to the pool. Earlier, I had a random urge to swim the full triathlon distance, 1500m, and see where I’m at. I warmed up for 200m (this is NOT a long enough warm up! Why would I think 5 or 6 minutes was long enough?) and then got started. It was tiring, but I did it! 36:44. Considering last summer it took me 19:15 to swim half that distance in the sprint tri, I am very happy about this! Still three months to get stronger!

Sunday, April 15theasy day

13k easy + 7x100m strides + drills

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Gorgeous but foggy morning. Run felt good and I admit it was refreshing again to not have a watch on. The strides felt really great today and I got in my third of three drill sessions for the week. Winning!

SUMMARY

WEEKLY MILEAGE:  62km

INJURIES/PRE-HAB? 

nothing specific besides religious rolling of the gargantuan calves

SLEEP? good, but more naps are always good.

NUTRITION BRAGS?

went for sushi on Wednesday, got BROWN half-rice on my rolls and didn’t get any of the usual deep fried or tempura flakey choices.

CURRENTLY READING: Meb for Mortals

CONFIDENCE BOOSTER(S) OF THE WEEK:

  • I can swim a kilometer in 24 minutes.
  • shit kicked my km reps & ran them progressively, down to the last one at 4:15/km
  • I can swim 1500m and will surive the triathlon!

NEXT RACE?

Tenacious Ten presented by Oiselle! 10 miler (16.1 km) – next Saturday in Seattle!

voleecanada

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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Prince Rupert 1/2 Marathon!

Ahhh. Hi. I am sooo disappointed about today 😦 but, one thing that’s way worse than plain disappointment, is being disappointed in one’s self, and that I am not!

Today was very painful for me, literally. Nothing went as planned after about 6k, and I definitely don’t have the cushion of confidence I was hoping to be sitting on going into marathon training (tomorrow), but what can ya do? It was still a beautiful sunny day and an awesome crew always comes out for this event. I am glad I got to be there, regardless. Here’s how my morning went:

Had a decent sleep, got up, had the usual oatmeal and coffee, got ready and then went to set up my portion of the course with husband. Felt a tiny bit hungry between course set-up and heading to the race, so I ate a blueberry muffin. After talking with Coach Andrew, I realize this was probably the worst idea ever because of the sugar, but who really knows.

I felt great and did my very legit warm-up of a light jog, drills, stretches and a bit more easy running. The race began and I felt pretty good, though my breathing was not under control. This happens sometimes on this course since it starts on an incline, plus I was so excited, so I didn’t worry about it. Everything felt decent for the first 6k aside from the fact that I couldn’t seem to get my heart rate down, but at 7k I was like, fuck, I have to go to the bathroom. (I wasn’t like, fuck, I have to go pee…) Runners talk about poo all the time and if you don’t like it, this is not the blog for you. Having to go poo in a race is THE WORST. Especially when you already went at home!!!

I picked up the pace to give myself some time for the pit stop, was quick, and came back on to the course. It felt like my stomach was caved in like when you’re so hungry your belly button is touching your spine (LOL) and my energy took a dive. I knew a big downhill was coming, so I kept at it and told myself I’d regroup on the decline and get past this. As I continued to run my stomach went absolutely haywire and I had a really brutal stitch under the ribs on both sides and a stabbing pain in my lower left side.

Stomach cramping isn’t something I deal with often, but when I do it’s usually pretty minor and I know how to breathe through it and make it go away. Not today. Holy hell. I was in so much discomfort going down that hill that I actually got a bit scared. It kept getting worse and as I got closer to the halfway point where volunteers were I was considering my first DNF. DNF means “did not finish”.

Made it to half and stopped, and I was pretty sure I couldn’t keep going. I felt emotional about it, since the thought of not finishing a race made me really sad, and my throat closed right up and trying to breathe was really scary. Sorry for freaking anyone out and thanks for being so nice to me. After resting for a minute, I decided that it was okay to accept that what I wanted to do today was NOT happening, but dropping out was not okay with me.

Going back up that big hill I mentioned earlier (the course is an out-and-back) even really slowly, hurt so badly. I walked a lot and tried to stretch my sides but nothing was helping. It felt like I had the strength and posture of Monty Burns and like there were knives stabbing into my abdomen. I’m laughing really hard about this now because that description is perfect and really funny, but it wasn’t funny at the time. Once I got to the top, my friend and race director Kathy was at her spot manning an intersection and again I thought, this hurts so fucking badly and I can’t even breathe in all the way, I’ll just stay with her and cheer.

Then my very special friend, Kerrie, came up the hill and she said now was the chance to run together. It was her first time running the back half of the relay. I love this chick so much and she lifted my spirits. I love you Kerrie! AND I still kept thinking about how heartbroken I would feel if I didn’t finish the race. So I joined Kerrie and we plugged away at the remaining 8km together, I walked quite a few times but caught back up, and wondered if I had appendicitis. This also makes me laugh, but I was legitimately wondering that and having visions of an ambulance coming to get me.

I am so proud of Kerrie, she fucking owned her half of the relay and she pretty much saved my life. Sorry for fucking swearing so much. ahahahahahah

I said I was disappointed, but not disappointed in myself, and I mean it. Diarrhea attack and feeling like I was getting stabbed in the gut like Arya Stark got stabbed by the waif, that was terrible. Refusing to DNF when it very seriously crossed my mind two or three times, that makes me feel so much better about this shitty run. I physically could not run any more than I was, let alone any faster.

Tomorrow is a new day, and the official start of a huge adventure with Lifelong Endurance. Pump up the JAMmie, week 1, day 1. I can’t wait for the 10 miler at the Tenacious Ten in Seattle with my badass lady gang in two weeks, and for another shot at the half marathon on May 6th at BMO Vancouver. This is random but I find sometimes it helps to say really obvious things out loud so here are a few:

“I can’t change the way today unfolded, so I’ll move on.”

“I will not eat anything except oatmeal before a race, just in case that muffin was a contributing factor, and if I feel a little hungry, just be okay with it.”

“I still fucking love running and I know what I’m capable of.”

As I’ve said before, YODO. You only die once, and it wasn’t today. Congrats to everyone who had an awesome run! Many of my friends PR’d and placed! I am so proud of you all and I’m so glad we had a beautiful day and a very organized event!

love you all! Congratulations everyone ran so well today, THAT makes me happy!

my girl Jess, 3rd place in the 8k!

Kerrie with her relay partner, awesome job you guys!!!!

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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 🙂 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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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.

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

HAHAHAHAHAHAHA

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!

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Mesa-PHX Marathon Training – Week 9/10

Wooo shit’s getting real, I got my bib number! 9440 baby. Sounds lucky to me! This was a good week, I love how Lifelong Endurance maintains some intensity across the taper – it helps me not lose my marbles! Was a great week 🙂 6 more sleeps! Well let’s make it 5 because we all know there’s no sleeping the night before a marathon 😉

phx

Monday, February 12th

3k up, 3x [10:00 @ marathon goal pace, 3:00 jog], 3k down

Like I’ve mentioned, I’m not exactly sure what marathon goal pace is this time around. It’s a fast course. and because I’m not putting any pressure on myself, who know’s what will happen! For today’s intervals I just went with ~5:15/km because that felt good. A little fast, but whatever.

zero or above = shorts

Today was also my last day off before an eight-day stretch of work so I figured I might as well get a strength session out of the way.

LOTS of planks, bicycle abs, ab scissors, Russian twists, V-sits, leg lifts (laying and standing), bird dogs, dead bugs and finally, some much needed stretching.

Tuesday, February 13th

8k aerobic. Holy hell my quads are still sore from racing down Mount Hays on Sunday in the snow! Had to rock the PRO Valentine’s socks, since tomorrow is a non-running day 😉

Wednesday, February 14th

Swimming! 1300m today!

Once I get to 1500m (probably after Phoenix) then I’ll start working on my speed. If you live anywhere around northern BC, check out the Tyhee Lake Triathlon in July. It was the best northern event I have ever participated in, and this year I am determined to be ready to swim 1500m in open water so I can tackle the Olympic distance triathlon!

Thursday, February 15th

Annnd it snowed. That’s okay, I love doing this one on the treadmill!

3up, 1, 2, 3, 2, 1, 2, 3, 2, 1, 3 down

  • 1 = 1 min @ 5k race pace, 1 min moderate
  • 2 = 2 min @ 10k race pace, 2 min moderate
  • 3= 3 min @ 1/2 marathon race pace, 3 min moderate

THIS WAS SOOOOOOOOOOOO GOOD! The first 2 kilometers I had my watch on outside running mode by accident and it thought I was running 13min/km, whoops. I restarted it on indoor mode. This was soooooo good!!!! I ran the moderates a little faster than my overall pace at CIM. Serious confidence booster!

Friday, February 16th

Taking a rest! No cardio for me today at all. All I did today, besides trying on these beautiful new Altra Torins and looking forward to testing them out on Sunday’s easy run, was FOAM ROLL. That’s. It.

Saturday, February 17th

last long-ish run!! 16k as:

  • 5k easy
  • 7k at GMP (went with ~ 5:15/km again…a little fast)
  • 3k easy
  • 1k hard

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Sunday, February 18th

7k easy before work

30 minutes of functional strength & stability

3 sets of:

  • 30 Russian twists with 4kg jug of epsom salts (LOL)
  • 16 lunges with two 4kg jugs of epsom salts (double LOL)
  • 20/side fire hydrants
  • 16/side donkey extensions
  • 30 horizontal ab scissors, 30 vertical
  • bridge hold
  • 10/side one-legged bridge with vertical & side leg swings
  • 30 dead bugs

What’s a dead bug? Jade taught me.

deadbug

and lastly, some serious calf and soleus stretching.

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Talk to you next week!!! I’ll have a race report for ya!

Mesa-PHX Marathon Training – Week 7/10

As I finish this post, it’s 20 days from race day! Officially tapering! Looking ahead at the schedule, even though the volume tapers, there are still some wicked workouts coming up! This isn’t my goal marathon of the year, but I’m feeling confident that I will run well on the fast course in Phoenix. Thank you to Lifelong Endurance and my coach, Andrew, for helping me find this self-confidence as a runner! This week was up and down, but I’m better at going with the flow than I used to be, so it’s no big deal. I listened to How Bad Do You Want It a lot this week; it always helps me stay in a neutral mindset!

Monday, January 29th

Planned:

3k up, 5, 4, 3, 2, 1min intervals, progressing from 5:25-4:55, 2:30 jogs between, 3k down

What actually went down:

LOL! I was so tired and in such a bad mood. No kidding, I got off the treadmill and checked to see if it the incline was screwed up. Called it a day and went straight to bed, planning to hit this workout in the morning instead of the aerobic 8k on Tuesday’s schedule.

Tuesday, January 30th

Got up feeling quite a bit better but once I started warming up my calves were still sore and I felt off. I did manage to run each of the intervals, but this all felt a lot harder than it should have. I only cooled down for about half a kilometer – I was done. Tomorrow I’m taking a very easy day with no running or intense anything! #responsible

5min @ 5:25, 4min @ 5:16, 3min @ 5:10, 2min @ 5:03, 1min @ 4:55

Wednesday, January 31st

1000m swim! Followed by Coreflex with Kerrie at K2 Cycle Fusion

On Wednesdays I usually go to spin. I LOVE spin. The only thing is that I love it so much and get so pumped from the music, that I wouldn’t really say my legs get much of a break, aside from impact. I decided today a swim would be okay, and Coreflex at K2 since it’s all on the ground on the mat.

lawl

Thursday, February 1st

3k up, 8x200m hills with jog down recovery, 3k down

Holy shit. I’ve never used this hill before. The average grade is about 10% and every single one almost killed me. Running down was slow too since it’s so steep. Getting that done by 7am felt amazing!

Friday, February 2nd

7k aerobic. I stayed inside since it was pissing and pitch black. This run was pretty whatever. Those kinda runs used to piss me off but now I just move on!

Saturday, February 3rd

Look at this treat from coach!!

  1. 5k easy
  2. 5k of 1:00 @5:15, 1:00 @5:55
  3. 10k easy progression to moderate
  4. 5k of 1:00 @5:15, 1:00 @5:55
  5. 5k easy
  6. 2k close on tired legs

First of all, let me just say I would love to know what this workout would feel like on a flatter stretch of the world. But anyways. It happened! It was hard. I stopped a couple times to regroup and there were two pit stops in there, but I made it! Here is the elevation I had to work with…stronger every day!

and here is what the pace looks like on Strava, excellent representation!

follow me on Strava HERE

Weeeoooo 21 days til race day!!!

Sunday, February 3rd

On schedule: 6.5km nice and easy, 30min of core

I woke up super lazy and my body felt like wood. This run and core work will take place this evening and I look forward to it, but for now it’s stretching and tea time!

Talk to you soon!

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