Training Recap March 19-25, 2018

This week was pretty BIG. I was definitely tired going into it after the half last Sunday check out my Race Recap: Comox Half-Marathon  In less than 2 weeks I will be in Toronto and in 3 weeks I will be in Hopkinton waiting to start the race. I decided to go to Toronto the week before Boston to acclimate to East Coast time and relax before the race.

Monday: OFF. I actually took the day off and did no running, weights, or core!

Tuesday: I did strength in the morning, ran 60′ easy in the afternoon and then did core.

Wednesday: My WO’ was: 20′ easy, 4×2’@4:40, and then 12′ continuous running up and down a hill, 20′ easy, the hill part was absolutely BRUTAL.

Thursday: 70′ easy, did an out and back to the bog, we were lucky enough to catch the sunny part of the day for this. I also did an upper body and core workout.

Friday: 35′ easy, I ran to work.

Saturday: WO, 20′ easy, 8km @ 5 seconds slower than marathon pace, 2×1 mile @ half-marathon pace, 7km @ marathon pace, 3km @ half-marathon pace, 4km @marathon pace. This ended up being 30km, my last supersized workout of this training cycle!

Sunday: 2:10 easy, did a mix of road and trail, this was very hard by the end and my legs were absolutely DONE when I finished. I also did core.

Total Weekly Mileage: 94.3km

And now I taper! That means 2 days off running this week, (WHAT!?).

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 26-Mar 4

The notes for this week were, “Big week, buckle up”. With that in mind, and the 3 double run days on my schedule, I knew I was in for some hard work. Seeing 3 double run days might seem daunting, but I enjoyed them. The morning run wakes you up before work and I swear it leads to a better day. Normally, I run in the afternoon/early evening, so the second run was around the regular time.

Monday: OFF. Did some upper body stuff and core.

Tuesday: Double run, AM: 30, PM: 60, I also did core work.

Wednesday: Double run, AM: 30, PM: Group WO: 20′ easy, 5’@tempo, and then alternating between 5km and 3km pace with 30 seconds rest between, the 5km bouts started at 2 minutes and went up to 5, and the 3km bouts were always 1 minute, 20′ easy. After this we had a team dinner to celebrate our coach’s birthday.

Thursday: Double run, AM: 30, PM: 45. I also did strength training and core.

Friday: 40′ easy, ran this one in the morning before work as I had a massage in the afternoon.

Saturday: WO, 30′ easy, 6km@5:01/km, 3km@4:48/km, 4km@4:42/km, 1km@4:50, 4km@4:59/km, 20′ easy. The route for this was chosen to incorporate some rolling hills, and while the majority of it was done alone, I “ran into” my coach after the 3km bout, and she paced me for the 4km and 1km, and then waited for me during the final 4km. This was very helpful because she gave me tips about how to approach the hills at Boston, and how to run to conserve energy and preserve my legs.

Sunday: 2:30 easy, after the longer workout the day before, I was worried my legs would be shot. I had spent the remainder of Saturday recovering and eating well. I even had a hot bath (which I do not enjoy, but know is good to do), wore compression socks and slept in them. It seems all that helped a lot because my Sunday run felt great, and it was a rolling course. I met up with some friends in the middle portion, which was great, and a different route is always awesome, this was along the water.

Total Weekly Mileage: 107.8 km

I am happy with how this week went, and feeling great about how training is going during this marathon training cycle!

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.

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.

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.