Training Recap September 5-11


The original marathon I planned to run was yesterday! I am still feeling good about my decision to wait an extra month and run The Victoria Marathon instead of The Queen City Marathon in Regina. There are many other destination races I would prefer to do including Run the Strip at Night in November, this race is in Vegas. Vegas>Regina!

This week included 2 big workouts and I was very happy about how they went. Here is what last weeks’ training included:

Monday: OFF. I did my regular body-weight exercises circuit and the NTC Gracie Gold Core Control Workout.

Tuesday: 40 mins/ 7km “easy”, took an old short run route through East Van, maybe I should switch up my routes more often, but it’s hard to beat The Seawall. I also did the NTC Basic Burner core workout for the first time, it was pretty good minus some weird arm reminiscent of the YMCA dance.

Wednesday: 20 min warm-up, 2 x 10 min @ marathon pace, 3 x 6 min at half-marathon pace, 2 x 3 min @ 10k pace, 20 min cool-down. This was a great workout, I liked the little bit of speed at the end to remind my legs they still can go fast in spite of all the distance work. 

Thursday: OFF. I did the NTC Core Crunch 2.0 workout and I my regular body-weight exercises circuit.

Friday: I decided to do my big workout scheduled for Saturday a day early. I wanted to indulge in sour beer for my birthday that evening and didn’t want it to impact an important run. I did 45 mins easy, followed by 30 mins at a pace 5 seconds slower than marathon pace, then 25 mins at marathon pace, and 15 mins at a pace 5 seconds faster than marathon pace. I was pleased with how this workout went and spent the rest of the day relaxing and treated myself to a manicure and facial at The Ten Spot. 

Saturday: 50 mins/ 9km “easy”, just along false creek to Sunset Beach. This was a very pleasant and relaxing run.

Sunday: 90 mins “easy”, headed to The North Shore for a trail run with Paige. I told her it would be an easy trail run, oops, it wasn’t. We parked at Park Royal and took the Capilano River Trail to The Cleveland Dam. While I wouldn’t call this a technical trail, there are a lot of hills! My quads were on fire, but the scenery and view at the dam made it all worthwhile, plus I had great company! 


Total Weekly Mileage: 70km

Lots is happening this week beginning with running with The Sport Chek Robson Training Club after a week off, a charity running event, The Eastside 10km race on Saturday and an exciting project mid-week I’ll talk more about next time!

3 thoughts on “Training Recap September 5-11

  1. Happy belated birthday! I’ve been to the Ten Spot before in Toronto but never here, now I’m tempted. Sounds like a great week of workouts and week ahead!

    Yeah the trail from Ambleside to Cleveland Dam is not overly flat… Haha. Though I do like how a good chunk of it is pretty runable compared to other trails on the North Shore. Cleveland Dam and Capilano Canyon are both so beautiful too!

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    • Thanks! There are so many salons and spas here it’s hard to know where to go! But, I liked Ten Spot in Toronto and it is the same experience here so it’s 👌🏻 in my books.

      Haha, I keep being told things are easy and finding out otherwise! A great route though and you are right the beginning/end are very forgiving.

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