Training Recap Jan 15-21

This week was good, it involved a 10km race, my second race of the season. Aside from that my easy runs are trending faster than usual and I do not know why. It will be interesting to see what happens this week.

Here is what I did last week:

Monday: OFF. I did strength training and core.

Tuesday: 45′ easy, I ran home from work with a detour for an errand.

Wednesday: Group workout, 20′ easy, 5′ @ tempo, 200m, 2 sets of: 600m, 400m, 200m, 20′ easy. This was hard! I also did core.

Thursday: 70′ easy, I met up with a running buddy and we did mostly road with a bit of trail in the bog. I also did strength training and core.

Friday: OFF.

Saturday: 30′ easy + 5 x 10” strides, did this with a running buddy, and then did core.

Sunday: 20′ easy, Cobble Hill 10km, 40′ easy. I will do a race recap later this week.

Total Weekly Mileage: 58.5 km

This week is a larger week, only 3 weeks to go until 1st Half, which is the next race on my roster.

10 Signs You’re Training for a Marathon

In just 3 months, I will be toeing the start line of the Boston Marathon. I feel like even if you didn’t know I was training for a marathon, after quick look through my room (and my Strava) it would become pretty obvious. Here are 7 signs you’re training for a marathon:

1. You’re super stocked up on run fuel.

Can’t train for a long-distance event without fuel, so I have a bunch on hand for all the long runs I’ll be doing leading up to race day.

2. This is the view from your bed.

These are the medals I have received since living in BC, and my acceptance card for Boston 2018. #motivation

3. Your hydration game is on point.

Hydration is obviously very important in life as well as in endurance training and I like to replenish electrolytes by using Nuun.

4. Your training journal lives next to your bed.

Though my training schedule is kept on an excel doc, I also like to have it written in a training journal. I write down what the run is, any notes about how it went, what shoes I wore as well as when I do strength training.

5. The answer to have you seen…on Netflix is almost always YES! Recovery is a major part of training and admittedly, I spend a lot of my recovery time watching Netflix. Always accepting recommendations! Just started Black Mirror.

6. You have a stock-pile of running shoes ready to wear.

Saucony is my preferred brand of running shoes, especially Kinvara’s and the Freedom ISO’s. I have run in Saucony’s for all 3 of the marathons I have done and plan to run in them in Boston as well.

7. You have pre-scheduled your sports massages for the entire training cycle. What can I say, runners tend to like structure, routine and planning oh and massages, duh.

8. Reading for pleasure is mostly made up of running content.

Other reading I have done recently includes a 46 page power point presentation on nutrition for marathon running. I plan to print out some of the key slides and post them on the fridge.

9. You use running as a means of transportation. I am a big fan of the run commute. Instead of spending the time and money to get home and then run, I run home instead. It allows me to run while there’s still daylight, and saves time. No brainer. I also “ran” an errand the other day during my run commute home.

10. When people ask what you’re doing this weekend, you send them this meme:

Or this one:

10.

Training Recap Jan 15-21

This week, I like thousands of others finished my Lululemon x Strava challenge. Congrats to everyone who completed it, it is great to see so many people getting out there and crushing winter miles. This week I decided to commit to doing strength training twice a week in addition to core, because I want to feel strong on the hills of Boston.

Here is what I did last week:

Monday: OFF. I did a strength training workout and some core.

Tuesday: 45′ easy,

Wednesday: I did a core workout before work (very unusual for me), and then our group workout was a series of 7 hills we typically do in the winter called the 7 sisters.

Thursday: 60′ easy, I ran home from work. I also did strength training.

Friday: 40′ easy, I ran to work. Really made the most of those run commutes this week.

Saturday: Group WO, 15′ easy, 3 sets of 11′ as 5’@4:30, 1’@4:20, 5’@4:30, 20′ easy. This was a bigger one, but it went well. I also did core.

Sunday: 120′ easy, headed out with 2 team-mates along Lochside, ended up passing through a race course (we stepped aside to let them go) and then continued on. We haven’t had a long run on Lochside in a while and made it all the way to the pigs, which is a landmark on long runs.

Total Weekly Mileage: 72.2 km

This week the mileage will increase and the second race of the year is next Sunday, not taper since it is not a goal race.

Training Recap January 1-7

So I haven’t done a training recap in 3 weeks, but rather than writing the most boring post ever with 3 weeks worth of runs, I’ll talk about last week and summarize the other 2.

I went to Toronto for Christmas from December 21-28. It was very cold, and very snowy. I ran anyway. It was definitely challenging trying to do a workout in the snow, it was hard to get good footing and I didn’t hit my paces, but the effort was there. My long run was challenging too, I feel like running in the snow takes more energy than usual. I did my final track workout while I was in  Toronto at the Monarch Park stadium, there is a 370m indoor track which I was happy to use. That workout went very well and it felt good to go fast instead of trudging through the snow.

I am back to running 6 days a week unless it is a race week, I haven’t done that since the fall when I was preparing for STWM, but since Boston is coming up in 3-months, it’s time to get serious again.

Here is what I did last week.

Monday: OFF

Tuesday: 45′ easy, I did a little out and back on Lochside, day one of the Lululemon x Strava challenge. I am going for 80km. I also did a core workout.

Wednesday: Group Wo, a bit of a lighter one in preparation for race day. 20′ easy, 1km @4:08, 4×90” @5km, 1km@4:03, 20′ easy. I also did an upper-body workout.

Thursday: 50′ easy, headed out on Lochside with my running buddy Binder.

Friday: OFF.

Saturday: 30′ easy and strides, the shortest Saturday run ever. I also went for a nice long walk on the beach with my friend and her dog, it was sunny and warm, about 8C!

Sunday: Race Day! 20′ easy, Pioneer 8km race, 30′ easy. Check out my Race Recap: Pioneer 8km 

Total Weekly Mileage: 49.4 km

Race Recap: Pioneer 8km

Only 1-week into 2018, and I have already raced. This was my second year running the pioneer 8km, it is the first race of the Island Race series. This year had a brand new course, said to be flat and fast. It also had horrendous West Coast January weather, it was dark, pouring rain, and windy. It may not be a polar vortex, but in contrast to the day before, 8C and sunny, it was pretty brutal. Poor weather or not, we had committed and had a race to run.

The races in this series start pretty late, at 11am, to give people from out of town a chance to get there. We arrived just after 10am, we had to grab our bibs, one of us still needed to register, and of course we had to do our warm-up. After some moaning and groaning, we left the warm school and began our 20-minute warm-up. The start was about 1km from the school, so we did get to see a bit of the course, enough to see that it was not totally flat. After a few strides, we stood under some trees with our team-mates waiting to line up.

We threw off our jackets at the last second and huddled together just behind the mat, waiting to go. In spite of being close to the front, it was quite congested for the first km. We were running down a country road, but it wasn’t very wide. My plan was to start off between 4:20-30. The first km was just under 4:20, fine, but I decided to pull back a little. Unfortunately, the km markers weren’t matching my watches’ km’s, I would pass the markers and a few m later, my watch would show completing another km. Not my favourite, but what do you do?

The second km was about 4:30, this included some incline. The third km was about 4:40, not good, more incline and wind. Finally there was some downhill taking us to the turn-around point, km four was about 4:23, back on track. Except then, there was the largest incline of the whole race and it was tiring. So, the fifth km was just under 5:00. Not good, but I knew I could make it up. I did just that and the sixth km was under 4:15. The seventh was about 4:25. The final km was 4:02. I was very happy to cross that mat and be done! Be done with the race that is, there was still the cool-down to do.

My overall pace was 4:29, and time was 35:50. Not bad. This has reinforced the idea that I need to do hill-training in preparation for Boston!! A necessary evil.

Next-up: Cobble Hill 10km on January 21.

 

Training Recap December 11-17

Taking the new team gear (and new shoes) our for a spin because I was too excited not to! We got lululemon kits this year in 3 options: tank, t-shirt and long sleeve. I went for a tank and long-sleeve, so both seasons are covered. I am extra excited about this gear because I designed the logo!

This week was half in Victoria and half in Vancouver. Here is what I did last week:

Monday: OFF

Tuesday: 60′ easy, departed from home which is a rarity on weekdays. Sometime shortly after my out-and-back turn-around, my GPS went wild and my paces began to “triple”. This was odd and continued for the rest of the run, fortunately I knew exactly how long it was. I also did an arm workout.

Wednesday: WO for 1, at the track: 20′ easy, 5’@4:14 (supposed to be 4:35-4:40), 3’@4:45, strides and ABC’s, then: 3 x 400 m, 4 x 100m, 3 x 400m, 20′ easy. This was tough! It’s definitely much more motivating and FUN to do track workouts in a group.

Thursday: 80′ easy, ran from east van to the sea wall and along beach drive, it was so dark I was freaked out by the sea walk at sunset beach, so I went up to the sidewalk. I also did a core workout.

Friday: OFF. Woke up sicker than ever. Food poisoning, enough said. Luckily no run home as scheduled.

Saturday: Supposed to have been a hill workout at Mt. Doug but on account of the previous days’ stomach trouble and inability to eat at all I missed the WO. I did go for a slow walk to say hi to everyone and grab my new team gear!

Sunday: Supposed to be 90′ but I did 60′ just to be safe. Fortunately by the end of the day I was feeling pretty well back to 100%. My running buddy and I also stopped by the Lululemon Victoria grand reopening later on. There were cookies from the cookie guy and 25% off the whole store, which looks great by the way. Now that’s a solid Sunday.

Total Weekly Mileage: 47.1km

This week I have 3 runs in Victoria before heading home to Toronto for the holidays! Time to dig out my winter running layers I guess.

Training Recap Dec 4-10

This week was solid, my weekday easy runs were a bit longer and I pushed myself even more at the track. There will be more track workouts over the next couple of weeks, so I’m excited to see how I improve my times.

Monday: OFF

Tuesday: 50′ easy, I ran home for work soaking in the last bit of daylight. I also did a core workout.

Wednesday: Group WO, we went back to the track at PISE and did: 20′ easy, 2 x 2′ @threshold, 2 sets of: 400m, 300m, 200m, and finished with 3 x 200m, 15′ easy. This was hard, fast, and fun. The back side of the track was super icy which wasn’t ideal, but we still pulled off some quick laps. Following that, we had our team holiday dinner!

Thursday: 70′ easy, I ran out to the ocean and along the always scenic Dallas rd. Since the sunset is so friggin early, my run couldn’t have been timed better and I got to run through most of it. By the time I was back in my neighbourhood, it was totally dark and I regretted not bringing my headlamp. Some of the sidewalk is uneven and I was worried about falling. Shortly after that thought, I tripped, folded over at the waist heading straight for a pole. Somehow, I caught myself and carried on. Next time, I’ll wear the headlamp. I also did a core workout.

Friday: OFF. I did an arm workout.

Saturday: Group WO, we ran our warm-up to Mt. Doug, a beautiful park in my neighbourhood. The WO was: 20′ easy, 2 sets of: 3′, 2′, 1′ hills, 20′ easy, we ran down the hill too, so there wasn’t much of a break. It was TOUGH. I also did a strength workout.

Sunday: Long-run: 100′ easy with the last 10′ @4:45-4:50, I haven’t run solo on a Sunday in quite a while! I also switched up the route, I ran on roads for the first bit to get to Mt. Doug and ripped around the trails for most of the run, since I had a pick-up for the final 10′ I made sure I was on the road for that. I was feeling tired, but managed a 4:38 average for the last 10′ and was very happy with that. I also did some stretching later in the afternoon (which I never do, oops).

Total Weekly Mileage: 60.2 km

This week will be divided between the Island and Vancouver, I am looking forward to running there and being back in the big city!

Training Recap Nov 27-Dec 3

I was pleasantly surprised with how this week went. During both of the group WO’s I focused on running as quickly as I could rather than checking the pace on my Garmin. Upon reviewing the splits, I was very happy with what I saw at this point in my training. Here is what I did last week:

Monday: OFF.

Tuesday: 30′ easy, 5 x 15” strides, I went out solo and then did the strides up and down this short stretch of paved trail near my house. I also did a core workout.

Wednesday: Group WO @ PISE, 20′ easy, 2 x 90” @temp, 3 x 15′ hill sprints, and then 200m, 400m, 600m, 400m, 200m on the track, 20′ easy. I enjoy the track because you can always see where your teammates are and push yourself to catch them (Binder).

Thursday: OFF. I did a core workout and an arm workout.

Friday: 30′ easy, I ran on my lunch, down to the ocean and back.

Saturday: Group WO, 20′ easy, 3 sets of 4′, 1′, 1′, 4′ @threshold, 20′ easy, we did this on a gravel loop just over 1km long. This was tough, but fun and I felt good about it after. I also did a core workout.

Sunday: 105′ easy, the long-runs are almost getting long again! Headed out with a friend towards Sidney for an out and back. The sun finally came out and warmed us up a bit. That was definitely the coldest run we’ve had so far, which I supposed is pretty lucky! I also did an arm workout and a core workout.

Total Weekly Mileage: 55.1km

This week will be a little higher in mileage and we are heading back to the track on Wednesday, so I am excited for that. It is also our training groups’ holiday party, so any suggestions for a clever $10 gift are graciously accepted!

Training Recap November 20-26

This week involved a lot of climbing, in part from a hill workout, but mostly due to a last minute XC race at Thetis Lake Park. My legs are definitely tired, but switching up the routine was a lot of fun.

Monday: OFF

Tuesday: 45′ easy, I ran to meet a friend and we did a little out and back. I did an arm workout.

Wednesday: Group WO, as soon as we arrived it started pouring! We did 20′ easy, 3 sets of 2 x 1 min, 2 x 30 sec hill sprints, 20′ easy. I did a core workout too.

Thursday: OFF. I did a core workout.

Friday: 60′ easy, I ran down to the ocean on Dallas rd and then looped back.

Saturday: I made a last minute decision to register for an XC race to switch it up. It featured lots of mud, and deep water, but it was really fun.

Sunday: 100′ easy, met up with 2 friends and we headed downtown and then west along the ocean. I also a did an arm workout.

Total Weekly Mileage: 58.3 km

Rock’n’Roll Vegas Part 2: Race Recap

Day 3: Sunday, the race

We head south on the strip, away from New York, New York towards the Welcome to Las Vegas sign. The crowd thins out faster than I expect, and my anxieties about being tripped and falling fade. The desert sunset is visible on the right side, illuminating the sky in neon pink and orange. Since this is Sky’s first time running a half-marathon I am in charge of the pace. As far as I am aware, the goal is to finish. She tells me she doesn’t know the ball-park time, maybe 2:30, maybe longer. I try to keep us at a 5:45-6ish min/km pace, to avoid hitting the wall later in the race and walking. This proves to be challenging due to a few factors, 1) it’s a race 2) there are a lot of people 3) there is live music 4) Sky is a fairly competitive person by nature. I keep trying to reel her in, though I can tell she just wants to let loose and pass people.

Our first 5km are: 6:08, 6:04, 5:49, 5:46, 5:46. This takes us to the Vegas sign and back to Mandalay Bay. It is dark now, and the temperature is perfect. A loud fellow runner starts yelling, “If you’re not yelling, CHEER” to spectators, he continues this and waves his arms madly. It is obnoxious. Km’s 6-10 are: 5:48, 5:48, 5:22, 5:29, 5:48. There are a lot of people cheering in the middle part of this stretch taking us past Paris and the fake Eiffel Tower. Just before km 8, I decide to take a video of Sky running past the Eiffel Tower, once I upload the video, I face-plant and both hands, my right elbow and knee are scraped and bloody. I continue running as a fellow runner tells me “no one saw”, which I think is funny. At the 10km mark we have passed The Wynn and most of the landmarks on The Strip. I tell Sky whenever I think we have done a km too fast and she asks when we can pick it up. I tell her we have to wait until 16km in, the length of her longest run leading up to the event. She is feeling good and I know it is hard to hold back, but I still want to remain conservative.

Km 11-15 are: 5:45, 5:38, 5:49, 5:37, 5:40. We pass Circus, Circus, one of the oldest casinos and hotels, the Stratosphere and then the wedding chapels start popping up. We pass a few houses with people on the lawn having a party and cheering, they offer little cups of wine and beer. No one seems to accept it except our loud friend from earlier, who immediately starts spitting and yelling, “JESUS CHRIST, they’re giving out vodka” and then tells the police to “do something about them”.

By now we are in downtown Vegas and Sky announces that she will be “very mad if we don’t finish in under 2 hours”. Classic. This is the first mention of a time goal. I see the wheels turning as she calculates our pace in order to do that, and then the disappointment in her voice as she says, “I don’t know if we can do that, it’s 8:30/mile (5:17/km)”. I tell her, “it’s up to you and I will do whatever you decide”. Her outlook quickly changes and she says, “we may as well try”. Game on.

We take off and I keep my eye on the pace. Km 16 is 5:18. 17 is 5:14. 18 is 5:16. We begin weaving through dozens of people who are trudging along, maybe they didn’t start as conservatively as we did. We begin to pick it up and km 19 is 4:57. Sky says she is using the mall as a landmark, it looks like a spaceship. She knows the finish is straight down the street from there, only a km away from the mall and I wonder if things are starting to get tough. Km 20 is 4:54, she’s still strong. We continue weaving through people, not ideal, but we are running for time now. For a moment I don’t see Sky beside me anymore and I worry, but a second later she says, “I’m here!” She was just stuck maneuvering around other runners. Km 21 is 5:02. We pick it up over the last couple hundred metres and cross the line in 1:58:47. We did it. So much for a 2:30 finish.