PUMP up the JAMmie! – Weeks 14 & 15/16

Getting so close! One week til Jack & Jill’s Marathon! Husband and I were on Haida Gwaii for an overdue honeymoon for the last week and a bit. With respect to the taper for this race, it was good to be away and distracted. Lifelong Enduranceย has me maintaining some good intensity over the last two weeks and I really like that – it helps me stay sane! I am ready to run.

I am feeling so calm and neutral about this marathon. My goal has turned into a range of times and more importantly, non-time-related goals, like staying focused and fluid and appreciating the beautiful course. I re-read Elizabeth Clor’s book, Boston Bound, recently and this is something that really REALLY resonates with me right now, as I’ve loosened my grip on the goals for next weekend:

“Investment model running is the attitude that you put “x” amount of time and effort into training to receive “y”result on race day..To set a PR or run a specific time, you need to invest the time and hard work. And on race day, it will all pay off.

[this way of thinking] does a disservice to all your hard work. A race result speaks to how you performed on one day in one set of conditions.”

I look forward to doing my very fking best next weekend, whatever the day hands me. Pumped. Here’s what went down the last two weeks, training wise. I’ll be recap our trip on its own because it was THE BEST TRIP OF MY LIFE.

Monday, July 9threst day!

I was surprisingly not sore or overly tired after the triathlon, but I knew it was still a good idea to stick to this scheduled rest day. It felt good to take a day off.

Tuesday, July 10thhard day

  • 2k warm-up
  • 2 x [15:00 @ marathon pace, 3:00 easy]
  • 2k cool-down

later on (and WAY too soon after pizza..)

  • 2k warm-up
  • 6 x [200m hard, 200m easy]
  • 2k cool-down

Wednesday, July 11theasy day

10k relaxed with Erin!

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Thursday, July 12theasy day

10k chill along the Cannery Road ๐Ÿ˜€

Friday, July 13th hard day

  • 3k warm-up
  • 2 miles @ ~ 4:35/km
  • 5 min jog to a hill
  • 10 x [1:00 hard hill, 1:00 jog down]
  • 3k cool-down

Got the first 2 steps done but it was time to go to the ferry terminal! I slept in a bit! Haida Gwaii bound woooooo!

I DID get the intervals done! They weren’t hill repeats but beach intervals, which were just as challenging in their own way. Super proud to have gotten it finished after a long day of travel and an unplanned camping situation right off the bat (explain later)

Saturday, July 14threst day

First morning waking up in the tent! I did run today, but it was very relaxed and slow on a logging road, chatting with husband beside me on his bike, and then along the beach we were exploring!

Sunday, July 15thlong run day

A planned 27k with no special instructions turned into 20k of extremely challenging and tiring beach running. It was SO beautiful though!! Again, proud to have gotten this +2 hours of running in while on vacation in the middle of nowhere at this point!

I went back and forth along Gray Bay twice, with a few kilometers on the logging road along the campsite in between ๐Ÿ˜€ The terrain varied from hard-packed beach to soft sand (the WORST AHAHA), rocky beach, big rocks, crawling over huge logs and some weird bouncy seaweed hay.

Monday, July 16theasy day

A small piece of the Secret Cove trail and the whole Gray Bay recreation site for 6.5km! No one else was as the campsite! I literally ran into every spot and checked each one out. We were in the money spot, #1, but I would also recommend the 10/11 site ahahah


Tuesday, July 17thhard day

Omg. This run was SO good! Tow Hill Road is the most beautiful road and the best quality of unpaved road you could imagine. With husband along side on the bike making me laugh and snapping a couple sweet pics that I didn’t know about, this run was one of my favourites ever!

  • 2k warm-up
  • 6k ~ marathon goal pace (I ran a bit faster)
  • 2k cool-down

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Wednesday, July 18theasy day

I skipped my run today and I’m happy to say it! We rode our bikes on the sand of North Beach for about seven kilometers. Then we walked another 5k to Rose Spit. Then back to the bikes (got a ride in the back of someones truck for like 2k) and then biked back again into a serious headwind!!

Then later we checked out the Tow Hill boardwalks and viewing platforms. My legs did a lot today!

Thursday, July 19th

10k Tow Hill Run!

I went from Agate Beach Campground, a little down Tow Hill Road towards Masset for some extra distance, and then to Tow Hill, to the blow hole and back out, up to the top viewing platform, back to the blow hole, out to the parking lot and back to the campsite which gave me 10k!

Followed by a 20k easy hike with husband to and from Cape Fife!

Friday, July 20thunplanned rest day

I went to bed with a headache the night before and woke up with the migraine from hell. It was terrible! I was actually crying as we packed up the campsite and thought I might need to go to the hospital if it didn’t calm down. This also happened to be our camping breaking point. LOL. More on that in trip post as well.

That migraine robbed me of my day! I was hurtin’ and felt one hundred years old from seven nights in the tent so I made an executive decision to skip the planned workout and use the race the next day as a good, solid 10k workout. Later on when I was feeling almost normal, we went for a hike/walk/jog on the Pesuta shipwreck trail. It was 5k each way and that was more than enough for the day.

Saturday, July 21strace day!

Totem to Totem 10k for both myself and husband. What a great course! I ran it exactly as was permitted by Coach Andrew – around half marathon pace. It worked out great and on this day was fast enough for first overall female! I’ll write a separate post about the race itself. The event was so wonderful and I will be back next year, that’s for SURE.

Sunday, July 22ndlast long(er) run day!

7k easy, 8k @ 5:00/km

Holy headwind!!! This run was so frustrating! My heart rate was so jacked from how hard I was working against the wind. I’m glad it’s over ๐Ÿ˜‚ I stopped a few times to have an internal hissy fit. I’m sure the four-hour nap on the overnight ferry didn’t help either. YODO.

It’s time to bank some sleep. I plan to go to bed around 8pm all week and get up at 4:30am. I know it sounds insane but I need my body to be okay with how early I need to get up for the race (the earliest bus to the start line goes at 4am I believe) and I also need it to know to go poo by 6am. LOLLLL.ย Talk soon!!!!! It’s happening!

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PUMP up the JAMmie! – Week 13/16

TWENTY DAYS out. This last week was big and awesome! One thing I very specifically took note of this week is the ability of my body to recover. Lifelong Endurance has guided me to becoming so much stronger, and I am really REALLY looking forward to running 42.2k on July 29th! I haven’t run a marathon in over four months. It’s (almost) time. LOL.

Monday, July 2ndeasy day

10k nice and easy. Didn’t really feel like going, ended up being awesome. Weird ๐Ÿ˜‰

Tuesday, July 3rdhard day

  • 3k easy
  • 8 x [800m ~4:30/km, 2:00 rest]
  • 3k easy (I only did 2)

Average pace for the eight 800s was 4:25/km. I took the rests very easy, walking for at least a minute of the 2:00 each time. I wanted these 800s to be solid because the last time I was at the track I was sick as a dog and it was very discouraging. Awesome workout!!

Later that day, 7k easy before dinner

Wednesday, July 4theasy day

Back on the road! I headed to Telkwa to visit my friends for a few days and then go camping with the tri crew on Friday. This is one of my favourite places on the planet.

10k easy was on the schedule. My friends live at the very top of basically a 10k hill. The final 2.5k to their house is the steepest! Every time I go I envision myself being able to run back up slowly but consistently and it never happens. I did intervals of 200m jog, 100m walk for the final 2.5k of this run.

Thursday, July 5threst day!

Zero exercising today! My quad was sore from the track on Tuesday and then the pounding downhill on Wednesday, so I was glad to take it easy! Plus, 38km was on schedule for the following day!

Friday, July 6thlong run day

Thirty-eight kilometers!!! This was the kind of run that didn’t feel AMAZING but also wasn’t anything to complain about. I wasn’t able to pick up the pace in the last 8k, which was the plan “if feeling good” but I was consistent and my fueling was awesome.

After food, coffee, nap and more visiting, I headed down to the Tyhee Lake campsite.

Saturday, July 7theasy day

6.5k easy along the triathlon run course! I considered skipping this run…we were on our feet all day long at the farmers’ market and exploring around downtown Smithers, and then Erin, Corey and myself went for a mini-swim to test the temperature of the lake. Adding on a run seemed like so much work, but I went for it. The beginning felt terrible! My quad felt like it had a rock hard knot in it on the left, and my left ankle was hurting too. But things improved and as always I was very happy to have gotten it done and stuck to my schedule.

Then it was dinner time with the tri crewย (now called the Piranhas) and very early to bed!! Wooooo!!!!

Sunday, July 8thhard day! Tyhee Lake Triathlon!

Okay. Triathlon is the BEST. You know how I am obsessed with marathons? I might be MORE obsessed with triathlon. I’ll write a full review of this race because it’s so great people need to know more about it, but in summary…

Swim: despite having gotten into the water pre-race and practicing some breathing and warming up, I couldn’t calm the F down for the first 500m. It was frustrating. I’ve worked so hard on my swim! At the second buoy, I started to pull myself together over the next 250m. The second loop was AWESOME and went by in the blink of an eye.

Bike: great! I am not an experienced cyclist and didn’t train nearly enough. This was hard, but bike riding is soooo fun! I worked as hard as I could and enjoyed myself. Forty kilometers felt long!

Run: started amazing, faded quite a bit and had some negative thoughts, told them to STFU, and then smashed the second half. I passed a lot of people! AND it was hot out and I didn’t even notice. Stoked on this run overall!

my girl Erin here got second place!

Such an amazing way to cap off the week! A super fun and exciting full-body workout that ended with running on very tired legs – excellent practice for the marathon! Such a positive racing experience with my friends.

SUMMARY

WEEKLY MILEAGE:ย  95km

INJURIES/PRE-HAB?ย  quad was concerning me but it seems to have loosened up and isn’t irritated anymore!

SLEEP?ย  fine

NUTRITION BRAGS?ย ย Um Skratch Labs powder has now served me well three times during hard and/or long workouts. My fueling on the 38k and during the tri was really good!

CURRENTLY READING:ย  probably going to listen to How Bad Do You Want It on repeat until the marathon now..

CONFIDENCE BOOSTER(S):ย ย the triathlon! Specifically the last 5km! Also putting 38k on these legs just two days before.

NEXT RACE:ย ย Jack & Jill’s Downhill Marathon. Holy shit.

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PUMP up the JAMmie! – Week 11/16

Holy crap I was so sickย all week. After the long run two Sundays ago, I thought I must be on the way back to normal since it went well, but I was wrong. Anyways, week 11ย went alright and ended well! Five weeks out from Jack & Jill! Lifelong Endurance had me rest as needed, which is amazing.

Monday, June 18theasy day

6k easy run + strides in the heat ๐Ÿ”ฅ

I figured since it was gonna be hot for Scotia it wouldn’t be a bad idea to do some running in the heat of the afternoon. I was so congested and feverish but managed and I thought the profuse sweating would help me detox whatever virus I had.

In the late afternoon Erin, Rheannon and I headed to Taylor lake for some more swim practice in open water. Solid swim.

Tuesday, June 19threst day

Sick day. Over night I got so much sicker! So annoying! I also had a VERY stressful day, which I will tell you about in another post. Just to get you curious, I am now going to a completely different massage therapy institute for school

Wednesday, June 20thhard day

Track attempt omg. The workout wasn’t huge, it was a race-week workout of:

  • 3k warm-up
  • 3 x [1600m @ 4:21/km, 3:00 rest]
  • 3k cool-down

Well that didn’t happen. The warm-up was fine, the first interval was a struggle and a tad slower than prescribed, and from there onย I just did my best. My whole self was so lethargic and clammy. I’m glad I got out and tried though!

An afternoon lying low and I felt good enough to go to Butze for a very easy trail run for Global Sports Bra Squad Day! The real day is Sunday, but our official Prince Rupert meet-up was today! So awesome.

Thursday, June 21strest day

Road trip! We hit the road for the Scotiabank Vancouver Half Marathon & 5k. No scheduled run today! Relaxing with Jess for eight hours on the road, healthy snacks, a few little naps and then a decent sleep in Prince George. I needed that down day.

Friday, June 22ndhard day

We made it to Vancouver ๐Ÿ˜€

5k relaxed, 5k around half marathon pace was on schedule. I ran with my friends Karmen and Adam for the first half, then picked it up on the back half. Felt amazing and finally un-sick aside from a lot of snot.

Saturday, June 23rdeasy day

6.5k relaxed, and today relaxed was quicker than usual. Yessssss.

We spent the day walking around way too much (such a rookie move…oops) but napped before dinner and got to bed early!

Didn’t end up rocking the new Tracksmith crop that Karmen picked up for me in Boston, I am an over-heater and the thought of two layers and an extra inch of fabric was too scary ๐Ÿ˜‚๐Ÿ˜‚

Sunday, June 24thrace day!

I will recap this on it’s own! But in short, it was a great day!! Too warm for my liking but that’s the reality of a late Spring race! I missed my goal by 32 seconds which is highly frustrating, but I still ran a personal best in the half marathon distance!

After crossing the finish line, Adam was so kind to bring me my 5k bib so I could continue to the next starting line for my cool-down. LOL. I wanted another medal and some extra kilometers because…marathon training!

Jess did so well and placed in the top 10 in her age group for the 5k! Steph friggin won the race (not surprised)!

Back to training. I have work to do. Talk to ya soon with that race recap ๐Ÿ˜‰

 

SUMMARY

WEEKLY MILEAGE: 66km

INJURIES/PRE-HAB? nothing to report

SLEEP? medium

NUTRITION BRAGS? first road tripย where I ate healthy snacks and not all crap!

CURRENTLY READING: nothing right now, I’m in Vancouver!

CONFIDENCE BOOSTER(S): a half PR on a hot day, and feeling almost back to 100% health

NEXT RACE: Tyhee Lake Triathlon! July 8th!

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 ๐Ÿ™‚

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:ย  100K!

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

SLEEP?ย  good.

NUTRITION BRAGS?ย  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)ย  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 ๐Ÿ˜€ 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 ๐Ÿ˜‰

 

SUMMARY

WEEKLY MILEAGE:ย  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?ย  almost back to normal ๐Ÿ™‚ 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 ๐ŸŽ‰๐ŸŽ‰๐ŸŽ‰

NEXT RACE:ย  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!!!