Training Recap Feb 19-25 2018

This week was a bigger one, but the upcoming week is even bigger! With only 7 weeks until Boston, that is to be expected. It has been cold on the island lately, which is fine. However, when the snow starts to come down and stay on the ground, it’s a different story. Fortunately, it is gone now, and fingers crossed that’s it for the year.

Here is what I did this week:

Monday: OFF. I did strength training and core.

Tuesday: 60′ easy, I did an out and back route along the ocean. I also did core.

Wednesday: Typically a group WO, but the snow started falling in the early afternoon and it didn’t stop. So no WO, but two of us ran 75′ easy instead.

Thursday: 75′ easy, ran big loop around the neighbourhood with my running buddy. It was great to try a new route. I also did strength-training.

Friday: 30′ easy, I did a little out and back on my lunch.

Saturday: Group WO, I was on my own for this one, but the others were doing some short faster stuff nearby. It was 40′ easy, 4km @marathon pace, 3km @marathon-half pace, 2km @half pace, 1km @10km pace, 10′ easy. During the 3km bit, there were some rolling hills (intentional) which made it challenging, but hopefully this will make me strong for Boston. I also did core.

Sunday: 2:20 easy for a 25km long-run. We ran out to Elk Lake, did a loop around the lake and then came back. This was a really enjoyable route offering a variety of trails and road, with some hills as well. I also did strength-training because it won’t fit into my day today.

Total Weekly Mileage: 88.8km

Training Recap February 12-18

This intention of this week was to recover from the First Half (marathon) and prepare for a larger week. I definitely feel like I accomplished that.

Monday: OFF. I flew back from Vancouver, and spent the rest of the day relaxing.

Tuesday: 45′ easy, I did an out and back along the ocean. I also did an arm and core workout.

Wednesday: Group WO for 2, since we were recovering, we got a more relaxed workout. It is a route I have mentioned before called the 7 Sisters, a series of hills. This is hard no matter what pace you run it at, and we were supposed to “take it easy”. We ended up talking the whole way and I even lost track of what hill we were on! I also did core.

Thursday: 60′ easy, headed out with a team-member for an out and back, so we could meet up with her other running friend and continue on. This run felt good, even after the 7 Sisters, which definitely makes your legs feel weighed down!

Friday: OFF.

Saturday: Group wo for 2, since I am the only one marathon training in the group, my workout was different, but I was lucky this time because one of my team-members came along and we ran together. The WO was: 20′ easy, 3 x 12′ @ MP, 20′ easy, this was meant to be done on rolling terrain, which made it challenging, we chose a loop with rolling hills.

Sunday: 120′ easy, I was instructed to find a hilly route for this (see the theme here), so we headed out with that in mind, and climbed a lot of hills. Our legs were burning for sure. I was feeling pretty tired in the last 15′ which I ran alone, and climbed a final hill. As tired as I thought I was, it seemed that the wind was behind me for the final 2km and suddenly my speed increased to 5:00/km for the second last km and 4:45 for the last one. I am a big believer in keeping easy runs easy, but my legs felt good doing this, and it felt easy. I also did core.

Total Weekly Mileage: 67.3 km

This week goes back up to 6 days of running and a big Saturday workout! Since I had such a great time at the half last weekend, I decided to register for another one in a month. This will be my last race before Boston.

1st Half (marathon) Race Recap

This was my second time running the 1st Half in Vancouver. It would have been my third, but last year the race got cancelled due to inclement weather! Vancouver got a shocking amount of snow last year, normally not an issue. I kept my eye on the weather all week because this race is notorious for having crazy weather. The first time I did it, in 2016, it was a full-on monsoon. I remember a guy saying to me, “theres water in my shoes” around the 18km mark last time and thinking yeah man everyone’s in the same position.

In spite of all of this, we were very lucky with the weather this year. It was a crisp day for sure, but the sun was out, and the views were spectacular as ever. When it’s good it’s good. The race started at 8:30am, and our hotel was under 1km from the start, so we planned to run over at 8am. Breakfast was coffee, water and oats from Starbucks. The oats were very dry, so Jo and I poured an Endurance Tap on them, this made them so good!

Our warm-up was only 10 minutes, so we ran around Yaletown, ending up by the start to do our strides and then line-up in the corrals and take our pre-race gel. My focus was to stay on pace and in control to avoid burn-out later on in the race. The start of a race always feels amazing, especially when you have a full taper. The sun was shining, I was running alongside 1500 others in Vancouver and I never felt better. This was definitely reflected on my first 2 km, my pace was showing me running slow, I knew I wasn’t, but, I didn’t feel like I was going too fast.

The first 2km were 4:25 and 4:22, 10-13 seconds faster than my target pace. Km 3 and 4 were 4:50 and 4:30, there was an incline on km 3. Km 5 and 6 were both 4:38. My 5km split was 23:13 according to the race timing, a 4:38 average (this is 32 seconds faster than the sum of the 5km according to my watch). At some point early on the mileage on my watch stopped matching the km markers, and my current pace was never accurate for the duration of the race. I was essentially running on feel. Not what I wanted to do, but the only option. I knew there was a signal issue when I looked at my pace on the first km and it never got better.

Km 7 and 8 were both 4:45. I took my second gel at km 7. Km 9 and 10 were 4:43 and 4:29. My 10km split was 46:29, still a 4:38 pace. I was feeling great at this point. 11 and 12 were 4:40 and 4:32. 13 and 14 were 4:37 and 4:40 as per my Garmin. I knew the last few km of the race were hilly so I was mentally preparing for that.

At the 15km mark I was planning to take my final gel. That was around the time a wave of fatigue hit. I decided not to focus on it and power through. Having a wave of fatigue in a half with only 6km left is preferable to having it happen in a marathon because there is often double the distance left when the pain starts. Km 15 was 5:00! My 15km split was 1:09:56, average pace 4:39.

Km 16 and 17 were 4:41. 18 and 19 were apparently 5:20 and 5:17. This is the hilly portion. Just before the last climb between 19-20km, and as we began to climb a guy yelled, “I’m so excited!” As he picked up the pace, another guy beside me said, “wow, he’s got some pep”. I responded with, “yeah, let’s catch him”. He said, “you go for it”, so I began chasing him. Km 20 was the last bit of hill and 5:23? The last km is flat and then turns into downhill. I zeroed I’m on the peppy guy and caught him just before the finish. Due to the watch error km 21 shows up as only 560m and 2:48. My average pace for the last 6.1km was 4:32, so not quite the splits my watch said!

My finish time was 1:37:45, average pace 4:37.8/km. I was the 85th woman out of 777, and 21/80 for my category. I was happy with how this went, but I know I have more to give, sub 1:35 I’m coming for you!

Training Recap Feb 5-11

This week was pretty relaxed since I was preparing to race. That meant cutting down from running 6 days to 5, and my Saturday run was only 20 minutes long. I also cut down my strength training from 2 days to 1. I take the week before a race pretty seriously, so if I’m cutting mileage, I cut strength as well to really let my body recover in order to race well.

Here is how the week went:

Monday: OFF. I did strength training and core.

Tuesday: 45′ easy, I ran home from work.

Wednesday: Group WO, 15′ easy, 2km@HMP, 4×90”@10km pace, 15′ easy. I hit the HMP about 12 seconds faster than my goal pace, but I knew in the race, I would have to make sure to stick to the true pace or risk burnout. I also did core.

Thursday: 40′ easy, snuck this run in before work with my buddy. It was nice to see the sun rising earlier for a change, spring is coming! I also did an arm and core workout.

Friday: OFF. Really, I didn’t do anything.

Saturday: 20′ easy, and strides. Did this pretty early as we had planned to catch the 9am ferry to Van.

Sunday: 10′ easy, Van 1st Half, 20′ easy, for a total of 26km, haven’t seen that number in a while.

Total Weekly Mileage: 54.2 km

Stayed tuned for a race recap later this week!

Training Recap Jan 29-Feb 4, 2018

In 1 word, this week was: SOAKED. I swear my clothes were soaking wet after almost every run, and not from sweat. It has been pouring rain. I don’t mind necessarily, I will run no matter what, but when your shoes are wet for days on end, you kind of notice the rain. I had 2 quality workouts this week and that was great!

Monday: OFF. I did absolutely nothing. Nothing active that is, I watched Molly’s Game.

Tuesday: 50′ easy, met up with my running buddy, Binder, we did an out and back on our regular route. I also did a core and arm workout.

Wednesday: Group WO, back to the track after some time away! 20′ easy, 4×2’@tempo, 200m, 600m, 400m, 1000m, 800m, 200m, 30′ easy. The track was fun, but we got booted to lane 4 just before our 1000m, aside from that it was great, though it rained and we were all soaked.

Thursday: 45′ easy, I ran home from work in the rain. I felt extra tired for some reason, so I rested for a bit and then did strength training. My plan was to shower and then relax for the rest of the evening, but when I got out of the shower, my running buddy Joanne texted me and convince (read: coerced) me to come to yoga with her. I thought okay, a nice, chill class, that will be good. It was fast-paced and challenging on account of being tired, but, still I was happy to have gone.

Friday: 30′ easy, ran to work and got completely soaked, happy Friday!

Saturday: Group WO, 15′ easy, 20’@HMP (4:33), 3×3’@10km (4:20, 4:21, 4:32), 15’@HMP (4:37), 3×90”@10km (4:10), 20′ easy. This was a relatively large workout. It went well though, some parts were slightly fast, some were a teenie bit slow, so it all evens out. I also did an arm and core workout.

Sunday: 50-60′ easy, I ran 10 and then decided to quit. I missed the rain by about 1 minute, I call that a win. I also did a core workout.

Total Weekly Mileage: 63.7km

Next up…First Half next Sunday in Vancouver! Can’t wait for a fun weekend in Vancouver. Oh and racing a half, it’s been a while. Should be interesting.