Third Annual Tenacious Ten next weekend!

Weeooo!!! Hi! I’m so excited to go to Seattle for the long weekend with a crew of my #rupertrunners friends!!!!!

The Tenacious Ten is one of my most favourite races. It’s so girl-powery and I am obsessed with Gas Works park, plus running over bridges and cowbell. This year, and for the first time, I’m going to be running the 10k distance instead of the 10 mile.

After a super decent 10k a couple weekends ago in a race that I hadn’t prioritized at all (and wasn’t gunning for a PR) I ran within eleven seconds of my personal best! This makes me really happy…I am going for it in Seattle!

Did you ever read the piece by Lauren Fleshman about sandbagging? I shared it a bit ago on Facebook and it’s here, if you haven’t seen it. I highly recommend reading this, it’s so inspiring! But back to sandbagging…

sandbagging is a technique of downplaying your strengths and bringing attention to a few reasons you may not be successful. This is a way of diffusing pressure. It’s a way of feeling in control when you feel like others’ expectations (or your own) may not match your reality. It’s a behavior that is useful when you are scared of letting people down, or letting yourself down – Lauren Fleshman

I am way too familiar with this and I know a billion others are, too. Lauren Fleshman is a Oiselle athlete and I think I’ll honor her beautiful blog entry by not sandbagging! I want a 10k PR at the Tenacious Ten and I know I’m ready to make it happen. I’m going for it. Of course shit can always go wrong!!!!! But, I plan to run like it cannot.

Seattle, here we come. I’m so stoked to eat Mexican food at El Camino, gelato at the Fainting Goat, go to the Brooks store and get weird with my friends from home and other Volee friends in Gas Works Park!

Hope you have a really good long weekend, whatever you’re up to.

HEAD UP, WINGS OUT!

 

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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!!!!

Alaska Airlines Rock’n’Roll Seattle Marathon 2017!

Woooo hi!

Just over three weeks ago I ran the Calgary Marathon and didn’t have the best day. Personally, it wasn’t my day, but I also didn’t find the event overly exciting, so I came home feeling dissatisfied with my overall spring marathon experience. Waiting until the CIM in December for the next marathon seemed out of the question, so I started looking into the possiblility of running another three to four weeks after Calgary. In many peoples’ eyes, this is crazy, but we aren’t going to get into that.

Living where I do, it’s impossible to take a weekend trip to just anywhere you want. In a perfect world, I’d have flown my personal jet to Duluth, Minnesota and run Grandma’s Marathon, which was this past Saturday on June 17th and has been on my bucket list since I fell in love with the marathon in May of last year. Since we do not, in fact, live in a perfect world, I looked into the Alaska Airlines Rock’n’Roll Seattle Marathon. Pretty big event, awesome city, same timezone I live in, and accessible (in the grand scheme of things) from Prince Rupert! The course looked  challenging but since I was on the hunt more for a good time than “redemption” from the Calgary race, I decided to go for it.

Then, I convinced my friend Marcie to come along and run the half. We booked our flights, AirBnB, and registered for our races. WOOOOOOO!!!!

THIS RACE WAS SO AWESOME and I feel like the Rock’n’Roll’ness of it was just bonus because it was already such a cool route in a wicked city!

We arrived to the expo at the CenturyLink Field Event Centre in the early afternoon on Saturday to get our bibs, shoe tags, shirts and shuttle passes (purchased online before hand) and everything was organized and problem free. The race shirts are basic black t-shirts but I guess that’s safe…imagine trying to please twenty thousand people? The expo was pretty big, busy, and in a cool venue in an accessible spot. I’m not usually one to purchase things at the expo, but there was a huge merch area of Brooks gear, what looked like a gait anaysis treadmill station (with a big lineup) and then past that section was the exhibitor area. There were lots of free samples, and the girl manning the JellyBelly Sport Beans table LOADED us up after we obeyed the “2 per person” sign. LOL. Good karma! Love Sport Beans, thanks to my friend Sam for introducing me to them! Also worth mentioning was the diary-free cheesecake by Daiya. Legit. We also scored free sunglasses which I love.

Next we made a trip to the Oiselle flagship store and Lululemon in University Village (via Uber) and then it was time for a big, early dinner.

One of the girls at Lulu recommended Mama Melina just down the road, and YOU NEED TO GO THERE. Best pizza and pasta ever, Marcie and I agreed, and it was early-ish so it was happy hour and our bill was CHEAP. Score. Then we hit QFC for breakfast food and went back to our AirBnB to get as much rest as possible.

ended up being too muggy for the Canada socks..dang.

Both of us woke up on Sunday at 4am having slept WELL, which is so unusual for me the night before a big event! After getting ready and eating breakfast we took another Uber over to the CenturyLink/Safeco (finish) area to hop on a shuttle to the starting line at Husky Stadium. A sticker on our bibs that was given to us at the expo when checking in with the pre-paid shuttle table was all we had to show the driver to get on the bus. We had no problems or waits and arrived to the start area by 5:45 for the 6:30 start. I heard stories about shuttles getting lost one year and the race start being delayed, so it was nice that it was so organized!

There were good tunes blasting when we arrived and it was exciting from the get-go. I didn’t see any obvious signage pointing out where the gear check was specifically located, but it’s easy enough to follow the crowds or ask, and we did both and found the bag check UPS Trucks towards the very back of the start chute. Checking gear was simple and quick, but waiting for a portopotty after that was not. It was just so busy and slow because there wasn’t really an oranized lineup system, but regardless we both were able to use the bathrooms and head into our corral by 6:20, and we didn’t start running until after 6:30 since we obviously weren’t in corral number one! No rushing and no panic.

Go time! Speaking for the full marathon course, it was so scenic!!! We ran across Montlake Bridge over the shipping canal, through the beautiful Washington Park Arboretum, south along Lake Washington with lake and mountain views, and ran the full loop of Seward Park. The middle section was along Ranier Ave and Dearborn Street back towards the Centurylink/Safeco area. Then the last quarter of the race was a big out-and-back with amaaaazing views of the ocean plus all of downtown, running across the Alaskan Way Viaduct (apparently this is the last year it will be part of the course) and then all the way up towards the west side of Lake Union, getting to pass the ferries, Seattle Great Wheel, aquarium, and the Space Needle along the way, twice! SO GREY’S ANATOMY.

There were lots of live music set-ups along the way, and I loved running past and hearing covers of Foo Fighters, Passion Pit and I can’t remember what else. I knew coming to this event that Rock’n’Roll Seattle is not one of the most rock’n’rollie of the race series, meaning I didn’t come expecting the intensity of say, RnR Vegas, San Diego or Nashville, but that’s not WHY I registered. I went because Seattle is awesome and the event is big and fun, and it was easy for me to get there. If you are looking for a mind-blowing Rock’n’Roll experience, I probably wouldn’t suggest this one because I know it’s not one of the biggest or most popular, and you might be dissapointed theme-wise, but overall this event is SWEET. Also, if you really feed off of spectator support, I didn’t find it to be overly involved in that sense, so just something to keep in mind.

gahahaha

As for difficulty, I barely noticed any major hills during the first half, aside from literally about a 100m steep part up to where the half-way timing mat was located. In reality, there was a gradual incline for about 5k leading up to the half-way mark and that definitely took  more out of me than I was noticing at the time. Sneaky! I ran with the 4hr pace group for the entire first half, but at exactly half way I had a stomach emergency and had to make my first ever pit stop during a marathon. One in five so far, not bad. This didn’t throw me off much time-wise, but unfortunately my stomach was fairly cramped up for almost an hour after that…it interefered with my plan, but it did not mess with how much I was enjoying myself! I had lost my crew but continued on. My elusive 3:59 goal wasn’t going to happen, that’s for sure, but I’ve let that go now until the fall. I kept going and enjoyed the experience and worked on my mental game as it continued to get more difficult.

The next section was mostly flat and the less interesting part of the course, and finally, my ass got handed to me by the final 12-ish kilometeres where you see those three giant bumps!

I’m really glad I went into this with a main goal of having a good time and scratching that marathon itch before having to wait until the CIM in December!

Finishing along the viaduct and back into the stadium area was seriously so cool. I loved this course! The finish-chute wasn’t anything to write home about but there were lots of photographers as usual and quite a lot of snacks, CHOCOLATE MILK (my favourite) and Gatorade and water. Marcie was there for my finish, and she found me at the exit of the finish area and we went to grab my gear (easy) and head to the concert area, which wasn’t very busy at all but had an awesome energy.

We stretched and relaxed on the stairs, took photos and enjoyed the post-race vibes. There was a free beer ticket on the bottom of each bib, so lucky Marcie, she got two free Michelobs hahaha. Full marathon finishers also received a finisher’s jacket, which in the pics online that I saw before hand looked super cheesy, but they actually are kind of awesome! I won’t be rocking mine around daily life or anything, but it’s a really good wind breaker and tucks up super small. Useful swag, and so great to have it to throw on as another layer while hanging around being sweaty and getting progressively colder.

The medals for both the half and full marathons are sweet. I love the colours and the glitter and the boldness of SEATTLE.

Marathon number five, in the bag! The weather was perfect for running, it was overcast, a big muggy but not too warm, but it wasn’t ideal for hanging out at the concert stage afterwards, and we wanted showers, so it was time to head back to the AirBnB.

Post-race epic meal this time around consisted of Mexican at Poquitos (YOU NEED TO EAT HERE) in the Capital Hill neighbourhood (so great) and then dessert at Kurt Farm Shop (omfG, CHEESE FLAVOURED ICE CREAM!!?!?). Such a bang-on post-marathon meal.

In summary, the Alaska Airlines Rock’n’Roll Seattle Marathon & Half Marathon was a really fun, exciting event. I love big, busy running events, and they said there were approximately 18,000 runners lined up at the start line on Sunday to run either the half or full.

pic from the event site

The course was so great with some cool on-course music and features, although challenging and maybe not for PR chasing, the medals rock, the organization was without fault, and Seattle is just a very cool place! The expo was basic, and the post-race concerts didn’t seem too exciting, but the finish venue and general area was super cool. I had a really great weekend and I would definitely run this race again and I recommend it to anyone to who has easy access to Seattle!

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