2018 week 13 recap! (One week til mission launch)

A week til 03:31 marathon mission officially begins! I’ve picked the name and I’ll let ya know tomorrow! Lifelong Endurance and I go full-speed ahead starting April 9th, the day after the Prince Rupert 1/2 Marathon. I hope to run strong that day and add to the base of confidence I’m already sitting on. Having started off the spring season with a solid 5k on St. Patrick’s Day, plus the last few weeks of training going very well, I’m in a good place.

Monday, March 26thhard day

Hills!!

  • 3k easy
  • 6 x [2min with 4% incline @ 5k effort, 2min jog]
  • 3k easy

 

This was a killer workout and a wicked confidence booster. Two minutes doesn’t seem so long…until you’re running hard uphill! So often in previous workouts similar to this one, when the holy-shit-this-is-SO-uncomfortable feeling inevitably hits, I would just freak out and jump onto the sides of the treadmill. Not today. I’ve been significantly stronger mentally lately, and I know it has to do with meditation!

As soon as I was finished I got on my yoga mat for a round of Dirty Dozen, squats, deadlifts and lunges. And then pizza. Solid Monday.

Tuesday, March 27theasy day

8k aerobic, super early today

Next up, swimming pool. Warmed up a little and then 7x 200m for 1550m total. One of the main reasons I registered for the longer triathlon this year (besides the challenge, obviously) was because I knew it would keep me in the pool, therefore I’d be crosstraining a lot for Jack & Jill. But I’ve seriously fallen in love with swimming! So challenging and always something new to concentrate on to get more efficient.


Wednesday, March 28threcovery day

Back to the pool. Today I decided to try 6 x 250m with a short warm-up and cool-down. So awesome. I guess next week I’ll go for 5 x 300m!

Then I headed upstairs for my second session with Kristen. Today was almost all core work with gliders, as we were leaving my legs alone. Okay and GRASSHOPPER pushups? Holy shit. This girl rocks and I have officially added her to my army for the quest for a BQ.

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Thursday, March 29thhard day

11k as:

  • 6k easy
  • 5k @ 5:10-4:59/km

It was monsooning like a mofo and I didn’t want to go. But then I asked myself, how bad do you want this? Sounds cheesy, but I want it really fucking bad. I got out there and SHIT KICKED this run. I know I said a week or two ago that I want to be better at sticking to the prescribed paces from coach, but I was so relaxed, my heart rate was LOW and breathing totally under control…so I ran the last five at more like 4:55/km. Plus, it’s hard day. Extreme sense of accomplishment getting home after this one! Felt like I was wearing a diaper I was so soaked HAHAHAH

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Friday, March 30theasy day

10k aerobic…which became 14…amazing morning with these girls! Chatty pace.

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After an awesome lunch with friends, I took my bike out for 18k, nice and easy. And gorgeous.


Saturday, March 31strecovery day

Recumbent bike, 50min βœ” boring but done.

Sunday, April 1st!hard day

Long(ish) run with fast finish

13k easy with last 20 minutes working hard. That felt SO good.

 

 

There goes another week. It’s April. WTF. Fun week coming up, my favourite race! The Prince Rupert 1/2 Marathon and 8k road race! Tomorrow I’ll share about the name of the mission and some more details about how Lifelong Endurance and I plan to make impossible possible. Peaaaccce

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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 πŸ™‚ 6 more sleeps! Well let’s make it 5 because we all know there’s no sleeping the night before a marathon πŸ˜‰

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 πŸ˜‰

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!

Global #SportsBraSquad Day! What it is, and why it matters!

If you don’t know about the #sportsbrasquad, here’s a quick and dirty run down for you.

Kelly Roberts, also known as RunSelfieRepeat, was on a hot, sweaty run last June and was thinking about how f*cking glorious it would be to rip her shirt off instead of having a sweat-soaked top stuck to her skin. Thankfully, against the odds she won the all-too-familiar debate with the inner critic about what she’d look like, how she’d feel and what others might think or say. She ditched her shirt and continued on, far more cool and comfortable. You can read all about it at RunSelfieRepeat.com. Reflecting on the experience afterwards, the #sportsbrasquad was born and Kelly started her movement. Mission: empower women to embrace the strength and ability of their bodies; destroy the stereotype of what a healthy and fit body is “supposed to look like” based on a lack of representation of different body types in the media. Change how the world recognizes STRONG.

Oiselle, one of Kelly’s sponsors and my favourite running brand for whom I also run for with the Oiselle VolΓ©e, got right behind the movement. The world needs a reality check on how broad the spectrum is. We need a better representation of real, healthy women and the diversity of shapes, sizes and body types that strong and healthy exist as.

I believe in this. I love what Kelly Roberts stands for. I love that Oiselle is all for women in sport; all levels and all bodies. Oiselle and Kelly declared June 24th as #sportsbrasquad day, so I decided to establish the Prince Rupert #sportsbrasquad among all the others popping up around the world.

On June 24th at 7pm, the Prince Rupert Chapter was born!

But why? Why is over twenty women, from best friends to perfect strangers, gathering to run without shirts on, such a big deal?Β And why do women care so much that they organized their own bra-crew runs earlier in the day if they weren’t able to attend the event?

 

 

Because the issue behind this movement is so real and it affects everyone. The inner critic is real. Comparing one’s self to others plus totally restricted image standards, a completely self-sabotaging thinking habit, happens to be extremely common, and some might even say it’s human nature. The generally accepted health and fitness standard represented in media for decades has been a thin, very small-framed woman with basically zero body fat (possibly with the exception of full breasts), smooth, even, tight skin and whose flesh somehow isn’t affected by gravity. There is absolutely nothing wrong with this woman (the real one, under the makeup and airbrushing), but she does not represent WOMEN. She represents ONE out of eighty kazillion body types.

 

 

The simple fact that a standard has come to exist is the problem. Show this standard on every TV show, movie, commercial, magazine and billboard across lifetimes and it’s no wonder there has been a mix up regarding what healthy and fit “should look like”. Why has it ever been about appearance over function??

News flash, mankind: healthy is a feeling, not a look. It feels strong AF. It feels like goals, challenges, effort, victories (and failures), growth, revisions, sweat and endorphins. Self-care and self-love! Maybe throw in an ugly-cry for good measure! This all relates to what our bodies are capable of and how empowering it is to exercise those capabilities.

Getting the ball rolling in the healthy and strong department can be really scary and really hard. Keeping that ball rolling is a whole nother story. Add on the fact that we ALL have our insecurities…those spots that are immediately apparent to us (and probably only us) when we look in the mirror or see a photo of ourself. Take into account the useless comparisons we make. Finally, top it off with the sad but true habit of judging one’s self more critically than any friend, acquaintance or sister, and people, we have a problem.

 

Christina went on a solo mission and killed it!!

 

Think about how you identify with the word Christmas tree. I bet you automatically envision an evergreen conifer such as a spruce or fir, or an artificial lookalike. It’s what we have been exposed to and accustomed to via tradition and little or no variance.

Alternative scenario. What if when we were little we were shown right off the bat that a Christmas tree can be any tree or plant you want, and it was different each year. It’s purpose, we would understand, is to be strong enough to stand up and support itself and some super fun decorations, which make it fabulously unique. If this were the case, Christmas tree and πŸŽ„ wouldn’t automatically go hand in hand. A much more broad idea would come to mind. Let’s take on that alternative scenario now, with respect to what strength stands for.

This is what the #sportsbrasquad is about. Simply providing the world with more exposure to the variety of packages that strength comes in, while at the same time teaching ourselves to feel good to look good, not always vice versa. Variety. That’s the key word here.

Kerry reppin’ at K2 Cycle Fusion!

The #sportsbrasquad works because there is power in numbers. Support. Camaraderie. VARIETY before our eyes. Throw in some sweat, laughter and endorphins and there you have a step in the right direction. A big step out of the comfort zone that can lead to so many productive things, such as positive self-talk, the chance to inspire yourself, someone else or both, or a conversation that backs this whole movement.

On Saturday I arrived at our group run to find ten women already there. More came. Most got out of their vehicles wearing shirts or jackets. The vulnerability level went from an 11 down to a 10 and we all began chatting and feeling out the situation. Fast forward two minutes. We are taking group pics, shirtless. Fast forward another, no one is freaking out about a reporter showing up because we are together and rallying for something important, even if feeling hesitant. Now we are running. I see people pair up. I see people getting acquainted. I see women running back and forth, checking on friends or making sure nobody is too far back. I hear again and again how liberating and literally cool our physical activity is on this muggy evening. How enjoyable and empowering sweating is.

And now we are back in the parking lot, hollering at the girls finishing up, throwing out high fives to people we may have never met until today and SWEATY HUGGING. Oh fuck ya. Not just some chicks running around in sports bras!!!

Lets try our best not to see this movement as a struggle. Get fired up and consider it as doing society a favour and helping shift the perspective of strength and fitness. Do it for yourself, your daughter, sister, mom, best friend and neighbour. The guys too, they arent exempt from insecurities or stereotypes. Of course it’s not easy. Change is never easy. But the #sportsbrasquad is a change maker and we are doing it again really soon so stay tuned.

@jammiekomadina