Training Recap April 23-29

It has been a couple weeks! Last week I did not run, since after a marathon, I get 1-full week off of everything, so no recap about that. This week I did start running again, so I CAN tell you about that.

Monday: I did weights and core.

Tuesday: I ran for 20′ easy, whoohoo! I also did core.

Wednesday: OFF, I spectated at our group WO.

Thursday: I ran for 30′ easy, I also did strength.

Friday: I ran for 35′ easy, and did core.

Saturday: OFF.

Sunday: I ran 45′ easy, did strength and core.

Total Weekly Mileage: 23.6 km

Next week I get to run even more AND do a WO, I feel like it’s been a while! This is my last week running in Victoria, before I head to Vancouver for the weekend and then fly back /move to Toronto.

Training Recap March 26-April 1, 2018

This week marked the beginning of the taper for Boston. I had two days off running instead of the regular Monday off. My mileage will continue to decrease over the next two weeks. This Friday I am flying to Toronto to hang out for a week before heading to Boston the following Friday. I am looking forward to enjoying my taper and not working, but what will I do with all that free time!?

Monday: OFF. I did strength training.

Tuesday: 50′ easy, ran an out and back to the bog with my running buddy.

Wednesday: Group WO, ran 5km easy to the WO location and then, 3 sets of: 2x 3’@tempo, 1′ fast, then 5km home. I also did core.

Thursday: 45′ easy, did an out and back to the bog the other way with my running buddy. I also did core.

Friday: OFF. Nothing at all!

Saturday: Group WO, 20′ easy, 2×2′ tempo, 4x1km (4:04, 3:57, 4:02, 3:59), 20′ easy. Going into this and even during the 1km repeats I felt slow, but I was not! I was targeting 5km pace, but those are all faster than my actual 5km pace. I would love to race a 5km right now to see how it would be! I also did core.

Sunday: “Long run”, 80′ minutes for a mix of trails and road, I had 4 bunnies join me for this Easter run. I also did core.

Total Weekly Mileage: 60.8 km

Training Recap March 12-18, 2018

This week was pretty BIG. In spite of it finishing with a half-marathon, I had no taper leading up to it. This is marathon training after all! The final push of this training cycle in fact, I feel like it flew by!

This is what I did last week:

Monday: OFF. I did strength training and core.

Tuesday: Double run, AM: 30′ easy, PM: 50′ easy, this covered my commute to AND from work.

Wednesday: WO for 1, headed down to this park by the ocean where there is a 1 mile loop. My WO was: 20′ easy, 3km@4:34, 2x1km@4:21/4:19, 2km@4:29, 40′ easy. I also did core.

Thursday: 50′ easy, met up with my running buddy before work to get ‘er done early. I did strength training and core in the afternoon.

Friday: Double run, AM: 40′ easy, PM: 40′ easy, I ran to and from work again.

Saturday: 40′ easy + strides, headed out on Lochside, where I normally run on Saturdays, no WO though, but a beautiful day. I also did core.

Sunday: My WU was 10′ easy, I did a few strides and then ran the Comox Half-Marathon as a marathon pace training run, it was a great course for Boston training and it went well, I finished it off with 45′ easy for a total of 31.5km.

Total Weekly Mileage: 94.1

I’ll be posting a race recap early this week!

Training Recap March 5-11, 2018

This week was a bit smaller than the previous one, though it didn’t feel much smaller, and my legs are telling me they are working hard. With only 5 more weeks until Boston, it’s starting to get more real. At the same time, I cannot believe how fast it is coming up! Here is what I did this week:

Monday: OFF. I did strength training and core.

Tuesday: 40′ easy, I ran home from work. I also did core.

Wednesday: Double run day, I did 40′ in the morning, and my WO was: 20′ easy, 2 sets of: 10′ alternating between 1’@4:50, and 1’@4;40, 20′ easy.

Thursday: 40′ easy, I ran to work. In the afternoon, I did core and strength training.

Friday: 40′ easy, I did an out and back before work.

Saturday: WO, 20′ easy, 4x4km, sets 1&3: 4:35/4:50/4:25/4:50, sets 2/4: @MP, 20′ easy.

Sunday: 120′ easy, ran to my friends house and we a mix of trail and road and HILLS, I added on more hills at the end too. My legs are feeling this one!

Total Weekly Mileage: 86km

Happy rest day!

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

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 January 22-28, 2018

This week started out well and was supposed to be a larger week. Unfortunately that didn’t happen because I ended up with a wicked cold that prevented me from doing my Saturday workout. That being said, I am happy I got this cold out of the way now before training really ramps up.

Monday: OFF. I did strength training and core.

Tuesday: 50′ easy, got up early to get this done before work, it was very dark and raining, but I had company so that made it better. I also did core work.

Wednesday: Group WO, 7 Sisters (7 hills), this is always a solid workout and I was happy to do it.

Thursday: I did my strength training in the morning before work. I ran 75′ easy, along the ocean after work before heading over to Frontrunners to help out with the Saucony Winter Warrior event.

Friday: 40′ easy, woke up with a sore throat and thought it was just dry, but as the day progressed it became evident that it was in fact a cold.

Saturday: OFF. Sick, so no running for me. Instead I ran a Netflix marathon.

Sunday: 20km easy

Total Weekly Mileage: 60.5 km

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.