PUMP up the JAMmie! – Week 7/16

Biggest week yet! I told you shit got real! I’m feeling strong but it’s also becoming more evident each day how truly important fueling, rest, RE-fueling and stretching/rolling are during this process. Operation: Daily Nap kicks off next week once I’m all done at work for the summer! Lifelong Endurance has me feeling on track but there are still nine more weeks of work of to be done before Jack & Jill.

After my relaxed long run this morning I had a minor moment and told Coach that I was scared and wanted to know if my goal was possible. I already know it is, but at that moment I felt so unsure. He asked me if I’ve ever climbed a mountain before (yes) and whether or not I could see the top when I started (no). All I can do is keep working, day by day and trust what we are building together. I’ll get there.

Monday, May 21steasy day

This run was seriously magical. If you read my post about the observations I made about my third sober May Long Weekend, you’ll know it was once my hungover dream to run on the Millennium Trail on the way home from Terrace after a big weekend.

follow me on Strava HERE!

Tuesday, May 22ndhard day

  • 5k up
  • 4 x [1600m @ 4:20/km, 3:00 rest]
  • 3k down

Holy shit this was awesome. As you can see, it took me three tries to complete the last interval, but I did it! That was the hardest I’ve worked in a while!

After work I was able to see Kristen for a session in the gym! Today we focused mostly on glutes and abduction, that’s why I had the orange band around my thighs for the first half of the workout. I’m doing everything I can to correct or minimize hip drop while running. Here’s an article I liked reading about it. Also, Coach Andrew is leading a running form clinic on the 31st and I’m hoping it will be on Facebook Live. Follow Lifelong Endurance on Facebook!

Wednesday, May 23rdrecovery day

Still feeling less excited about swimming than I was. I know it’s because mileage is getting high and I have less time/energy for the pool, but I’m glad I’m still working at it! Lesson number two next week should help!

Thursday, May 24theasy day

Today was my day off and it was super nice out. Prince Rupert people tend to have a hard time not playing outside on sunny days!

Marcie and I got in 10k in town, including the Rushbrook Trail πŸ™‚

Later, I wanted to run to the mailbox but took the long way and went exploring a bit down at Port Ed Harbour.

In the evening, husband was down for a run so we got in 10k on the Cannery Road! This was a big day but there was no fast running and everything felt great!!

Friday, May 25thhard day

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

This run was decent but not 100%. As you can see, my progression only lasted for 7k and I died on the hill. That’s okay though, still a strong run and I kept the pace much faster than “easy pace” until 15k was complete. Cooled down for 1.5k to my house for a 16.5k Friday.

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Saturday, May 26theasy day

6.5k easy on the schedule

F yes this is EXACTLY what I needed! Went for a double Butze loop with these ladies and kept it super relaxed. Finished running at 7k and walked the final chunk back to the vehicles. Lots of talk about the Skeena River Relay next weekend!

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Sunday, May 27thlong run day

28k! No sets or fast finish scheduled.

Weather forecast for today: +50mm of rain. LOL. It’s been such a long time since I had to head out for this kinda distance in this kinda weather. The Des Linden jacket and a Ciele hat saved me from a bad experience, that’s for sure! On this run I was focusing on three things

  1. everything I’ve been reading in Beyond Grit by Cindra Kamphoff
  2. taking a gel every 4 miles (6.44km)
  3. the video below

Obviously fixing form is NOT simple, and no single tip or drill is going to correct it immediately. But I’m working on it!

“You could have canoe’d.” – Husband

a 45 minute session of recovery (rolling with the stick and a lacross ball, stretching) and that wraps up week SEVEN. LOOK! 100KM! My biggest week ever in history, and this month will also be my biggest month in history because I’ve already surpassed January’s 312km. Woooooo!!!!!

SUMMARY

WEEKLY MILEAGE:Β  100K!

INJURIES/PRE-HAB?Β  feeling good! ..though always dealing with callous fire-foot

SLEEP?Β  good.

NUTRITION BRAGS?Β  the extreme hunger arrived this week! Filling up as much as possible on nutrient-dense whole foods but also eating everything in sight..

CURRENTLY READING: Beyond Grit – Cindra Kamphoff

clearly this book is not one you sit down and read cover to cover. But I am loving it and I already recommend it for anyone who likes self-help, personal development, mental game, that kind of stuff.

CONFIDENCE BOOSTER(S)Β  highest weekly mileage ever and feeling strong AF

NEXT RACE: the Skeena River Relay next weekend!

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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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PUMP up the JAMmie! – Week 3/16

Heyyy!!!! This week was awesome! Great weather, good variety in the runs and cross-training, and lots of short but sweet functional strength sessions! Still feeling really happy about how the Tenacious Ten panned out and I’m stoked that there’s already another race NEXT WEEKEND!!! Woooo!!! BMO Vancouver Half Marathon, here I come. I ran it in 2014 and have been wanting to go back for that course ever since. Here’s what went down with Lifelong Endurance this week.

Monday, April 23rdhard day

Sleep in! Still so tired from Seattle weekend! Body felt totally fine but sleep was way behind. I got in a quick twenty-five minutes of functional strength on my break, then after work..TREADMILL HILL WORKOUT!…that I really didn’t feel like doing.

  • 3k easy
  • 8 x 2:00 flat to hill (10K pace – 1:00 flat, 1:00 6% incline), 2 min jog between
  • 3k easy

That was HARD but I got it done and felt proud. Worked with 4:44/km pace and felt strong with that. The last two-minute break I got off the machine for a shoe change, but other than that, bang on!

Tuesday, April 24theasy day

8k easy + drills before work! CHECK OUT THE JACKET! look familiar? It’s the Des Linden jacket!! Bailey and I found it at the Brooks headquarters in Seattle! A happy run but still feeling very tired!

After dinner I fit in a 30:00 glider workout from Kristen πŸ˜€ I feel like it’s important to remind ourselves how doable the strength training is that supports running. It doesn’t have to be a trip to the gym for an hour or more working out. Do what you can, when you can. That’s what I’ve been doing and it’s making a big difference in how I remain committed to injury-prevention and becoming a better, stronger runner!

Wednesday, April 25threcovery day

No running today, but swimming! Too lazy to count laps today and my Fenix is still in the shop (lol) but I was in the pool for 45:00

Then I had to go to the dentist. The only reason I’m telling you this is because I’ve been taking every opportunity to visualize racing, including while I got a filling! Must be good news if I can focus on racing during a dental procedure! Pumpin’ up the Jammie 24/7.

In the afternoon I did a stability ball workout sequence that I tore out of a Women’s Running Magazine a while back. Thirty minutes, low-intensity, but solid workout, AND I did it outside on the deck because it was so nice out! Everything adds up.

Thursday, April 26thhard day

the description today said “intervals, tap into the fast stuff” !! Weeoooo!

  • 3k easy
  • 10 x [1:00 5k pace, 1:00 easy jog]
  • 3k easy

I definitely ran faster than 5k pace, but I was running by feel and felt SO GOOD this morning. Awesome workout! I extended the last easy part to 4k for a wicked 11k morning!

After work it was sooooo nice out and since it was hard day I said sure to another run. 6k aerobic working on form, followed by drills. Total of 17k for the day.

Friday, April 27theasy day

10k aerobic in the fog, nice and relaxed.

I tried so hard to get the alpacas to come closer to the fence for a selfie but no luck today. Pretty sure this has become my life mission along with qualifying for Boston. I will get the selfie, all in good time. Mark my words. (I’ll also get the BQ)

Later in the afternoon I got to go to CBC to talk about the upcoming Crest Glory Days race! They want to help promote our event while playing songs that are good for running on their morning program Daybreak North. Picking out the best running songs of all time is like impossible, plus for me that would be just putting on Dance Mix ’93..LOL. But the songs I provided them with (they asked for five or six) were:

Can’t Hold Us – Macklemore & Ryan Lewis

Whatever it Takes – Imagine Dragons

Ground Shake – Dirty Radio

Something Just Like This – The Chainsmokers & Coldplay

Move This – Technotronic (LOL)

Light it Up – Major Lazor

We talked about how music can influence a run, and a little bit about what’s to like about each song, relating to running. Fun! Should be on CBC all next week in the morning just before eight.

Saturday, April 28threcovery day

So, I finally got a real tire pump (thanks, Chucky!!) instead of effing around with my mini-pump and that meant it was time to ride to work! I think I’m going to write a whole post about fears. I was scared to ride my bike to work. I don’t really know why…mostly because I’d never done it before, plus highway plus riding through town in what isn’t the most cyclist-friendly little place..but I did it! Yaaaaaas cross-training and commute in one. Took just under forty-nine minutes.

Sunday, April 29thlong(ish) run day

The actual long stuff is going to come into play after the half next weekend, and I look forward to it, but this mini-long-run today was fantastic.

15k as 9k easy, 6k working at 5k-10k race effort

I am so stoked on how this went!! I really thought it was going to unfold like two kilometers shredding and the rest hanging on for dear life, but I felt strong the entire 6k and can’t even believe I somehow ran a 5K PR after a 9k warm-up! WIN!

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It is SO nice out!!! So I brought running stuff to work and I’m gonna go for five easy kilometers at 6pm. Meet me at my truck if you want πŸ˜‰

 

SUMMARY

WEEKLY MILEAGE:Β  68km (counting the 5k after work, cause I’m going!)

INJURIES/PRE-HAB?

left iliac crest a bit sore; feels bruised. This has happened to me various times in the past on both sides and I haven’t had it diagnosed, but I know there are many insertion points in that area, particularly the TFL (top of the IT band)… Treating with ice and 10% diclofenac gel plus working on paying more attention to my whole left hip and leg during strength work, stretching and rolling.

SLEEP?Β  almost back to normal πŸ™‚ girls’ weekend away will get ya

NUTRITION BRAGS?

hitting the fish oil, greens powder and vitamin D consistently.

CURRENTLY READING:

Let Your Mind Run – A Memoir of Thinking My Way to VictoryDeena Kastor and Michelle Hamilton (I’m absolutely in LOVE!!!!! with this book so far)

CONFIDENCE BOOSTER(S)

Ummm wtf 5k PR in the fast finish this morning πŸŽ‰πŸŽ‰πŸŽ‰

NEXT RACE:Β  BMO Vancouver 1/2 Marathon NEXT SUNDAY!! Will you be there??? Come meet up! I’m co-hosting the WRS meetup!

And that’s it! Week 3/16 done! Talk to you soon with a race plan for the half, a book review probably within a week or so, and whatever else comes up on this adventure!!!

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 πŸ˜‚πŸ˜‚πŸ˜‚

  • 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!!!!

Pump up the JAMmie: day 8 – I want MORE, Coach!

Hi!

During the most recent Skype sesh with my coach, Andrew from Lifelong Endurance, I asked him a question that I’ve been thinking about in different ways since the beginning of the year.

What ELSE can I do throughout the day, at any given time, to support my goal?

I am constantly asking myself, “what can I do RIGHT NOW to increase my chances of succeeding?”Β  Sometimes I’ll eat a green vegetable, take a vitamin or foam roll, again…but this isn’t working. hahahaha

What I mean, is that after the running, cross-training, strength training, stretching and rolling, baths, naps, blogging, and conscious nutrition choices, WHAT ELSE CAN I DO?? (yes, I want more). I do not mean GIVE ME MORE MILES TO RUN. I’m not going to be an idiot and believe the idea that MORE = BETTER. But, when I ask myself that question above, sometimes I’ve already done so much that day that doing more is not smart.

Andrew’s answer? Continue to educate yourself.

Why didn’t I think of that? I guess I was already doing it, actually, but I hadn’t consciously decided that “educating myself” specifically, would be how I satisfy the urge to train harder. I already love reading, listening to and watching anything to do with running. Books, magazines, podcasts, guided meditations and good old YouTube are all a big part of how I continue to live and breathe the pursuit of my goal.

So, I decided to invest in a few new books that I’ve heard about from other runners, or that I’ve seen recommended in some of my running magazines. Bonus: New books will also help because reading before bed instead of scrolling INSTAGRAM is one of the changes I’ve implemented in the last few months to help with sleep.

The first book of Operation: Pump up the JAMmie is Meb For Mortals,Β which I mentioned in the Week 1/16 recap of Pump up the JAMmie. I just finished it on the weekend and will write a short review in the next day or two.

All week, whenever my mind went extra buck-wild getting fired up about this mission, I grabbed the book. I will not push my body to a place where it’s more susceptible to injury. I will not exhaust myself physically, or mentally. Overzealous: something I could so easily be, and if you know me you will definitely agree with that. But I won’t. When everything on the day’s training schedule is completed and I’m still hungry for more, I’ll read a book instead.

Have you ever wanted something so badly that you had to actively be careful not to over-do it?

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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 πŸ˜₯ 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 πŸ˜‰

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:Β  62km

INJURIES/PRE-HAB?Β 

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!

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And that’s it, week one is already done! Next week, a sick lady crew takes on Seattle. Tourist Olympics coming at you.