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

Training Recap Nov 6-12

This week was pretty light because of the Rock’n’roll half. I was happy about that because last Sunday, I made a mistake on my 10km easy run. For some reason, I decided to run on my forefoot for the entire time, which felt good at the time. However, shortly after the run, my calves felt terrible. They were super tight and painful, and that continued through the week. Lesson learned!

Monday: OFF.

Tuesday: 40’ easy, I met up with my friend and we ran on Lochside. I also did a Core workout.

Wednesday: Met the group and they did a WO, I just ran easy with coach. I also did an arm workout.

Thursday: OFF.

Friday: 30’ easy, nice, little pre-flight run. I also did a core workout.

Saturday: 20’ minutes easy, I ran the strip while most people were still asleep, I always make a point to do this in Vegas even when I’m not there to run the strip at night. It is fun and challenging due to lots of stairs and escalators.

Sunday: Rock’n’roll Las Vegas, run the strip at night, my first “night race” and Sky’s first half-marathon. It was a lot of fun!

Total Weekly Mileage: 44.3km

I will post a full recap of my time in Vegas and the race later this week!

Training Recap Oct 30-Nov 5

Back at it last week after 7 days of no running. The week was still quite relaxed, but I was happy to be back to running.

Monday: 20’ easy, the shortest run I ever get. Just ran around Swan Lake. I also did a core workout.

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

Wednesday: 45’ easy, went to the group-workout, but ran easy with coach instead of the WO.

Thursday: 35’ easy, I ran home from work. I also did an arm workout.

Friday: OFF.

Saturday: 60’ easy, went to the group-workout, but just ran instead of the pyramid they were doing. I also did core work.

Sunday: 55’ easy, headed out solo and had a great run in the sun. I did some core as well.

Total Weekly Mileage: 38.2km

This week can’t go by fast enough because I am heading to Vegas on Friday for the RnR weekend!

Taper Recap Oct 16-22

This taper was more relaxed than I remember other ones being. I didn’t feel like I was over-caffeinated and buzzing the entire time in spite of not having extra coffee (this has been the case in the past). I didn’t feel like I was going crazy from the mileage decrease, in fact, I didn’t even register I was running a marathon until really the morning of.

Here is what my week consisted of leading up to race day:

Monday: OFF. I did the NTC core strength workout, but that was it for the week. When the mileage comes down, so does the cross training.

Tuesday: 50′ easy in Raincouver, did my second Ghost Race in a monsoon, but I love running the Seawall regardless of the weather.

Wednesday: Solo WO, 10′ easy, 3km@MP, 1km@10km, 20′ easy.

Thursday: 30′ easy, little jaunt around the neighbourhood before work, so dark in the morning now, I wore a headlamp!

Friday: OFF, travel day.

Saturday: 20′ easy, went to the beach for my shake-out run.

Sunday: 5′ easy, Toronto Waterfront Marathon, recap coming later this week.

Total Weekly Mileage: 69.9km

Training a Recap October 2-8

Happy 4 day week! Any week when Monday is an extension of the weekend has to be a good week.

Last week my volume took a dip, this week will bring an even bigger dip because it’s under 2 weeks until race day at Toronto Waterfront Marathon.

This is how my week went:

Monday: OFF

Tuesday: 40′ easy, ran with a running buddy and chatted the whole way. I did the NTC Ab burner 2.0 workout.

Wednesday: Group WO: 20′ easy, 30′ continuous as 2’@MP, 1′ jog, 20′ easy. This was tougher than it sounds, though it was mostly on trail/hilly/uneven ground. I did the NTC core strength workout.

Thursday: OFF (2 days off in a week, what!?). I did the NTC Abs and Arms workout.

Friday: 45′ easy, hopped on the Galloping Goose to the West Side before work. Morning run views are the best.

Saturday: Group WO for 2: 30′ easy, 3 sets of: 1 mile @MP, 1 mile “fast” broken up as 600/450/550m, 20′ easy. We were feeling fast and the workout was awesome!

Sunday: I lucked into an extra bib for the GoodLife Fitness Victoria Half so I used it as my “easy” run. I spent the first 7km pacing a running buddy, then bailed out and slowed it down a little since it was intended to be an “easy” run. I enjoy the race atmosphere so much, especially when there are so many friends competing. My average pace was 4:58 which is closer to MP than easy, but I felt so good and during my 500m sprint to the finish (can’t not sprint to the finish it’s against my constitution) even pulled out a 3:30/km pace.

Total Weekly Mileage: 67.3

I am off to Vancouver this week and hope to participate in some fun events including The Ghost Run.

Training Recap Sept 25-Oct 1

This was my big week, peak mileage week! I am happy to say it went very well! In spite of this post being 2 days late ☺️. I am feeling good and the training load was perfect, so all is well. Also, I got my

Boston Marathon confirmation email, so that was great news! Here is what I did last week:

Monday: OFF

Tuesday: Double run day, 30′ easy in the morning and 70′ easy after work. I hadn’t done one of these in a while, but it was alright!

Wednesday: Group WO, 15′ easy, 15′ @MP, 10 x 30” hill sprints, 45′ easy. Aside from the hill sprints which were freaking hard, I enjoyed this workout.

Thursday: 80′ easy, headed out with a friend for a loop in the trails and then finished with a sandwich, which we were looking forward to the whole time.

Friday: 45′ easy, snuck this in before work so I could attend a going away party. It was rainy but still a good morning run.

Saturday: Giant WO: 40′ easy, 7km @5:08, 7km @4:58, 3km @4:51, 3km @4:43. I wasn’t sure how this would go, but surprised myself and was excited when I exceeded the target paces for a total of 28km.

Sunday: 135′ easy, headed out on a slightly modified big loop to the ocean I did last Sunday. It went well.

Total Weekly Mileage: 108km

Now that race day is in 2.5 weeks, the training volume is on the lower end of things as I prepare for the taper!

Training Recap September 18-24

This week was one of the final major training weeks leading up to the marathon. There is one big week left and then thing go down a notch into taper mode. Going into this week, I was mentally preparing for a key workout, a progression run, which I was nervous about. Here is how the week went:

Monday: OFF

Tuesday: 45′ easy, I also did the NTC core strength workout.

Wednesday: Group workout, 20′ easy, 3 sets of an 1800m loop marked with different coloured pylons indicating a change in pace from tempo to 5km race pace, 10′ easy. This was a super fun workout and I loved it!

Thursday: 60′ easy, change of scenery, route, everything. This was a nice run on Dallas rd, a beautiful day and great company! I also did the NTC abs and arms workout.

Friday: 30′ easy, used this to run to work.

Had to get it done early due to the key workout the following day.

Saturday: Partial group workout, 30′ easy, 45’@5:13, 15’@5:09, 20’4:58, for a total of 21km. This was down at Dallas Rd again because many of my team-members are participating in Victoria Marathon events and this allowed them to train on the course. I also did the NTC ab Burner 2.0 workout.

Sunday: 135′ easy, did a big loop including Dallas Rd. 3 times in one week! Such a beautiful place to run and lovely fall day. I also did the NTC core strength workout.

Total Weekly Mileage: 82.5km

I am excited for my peak mileage week, but I also cannot believe how fast this training cycle went by!

Training Recap Sept 11-17

This week I prepared for my final race before the marathon, and did one of the longest runs of this training cycle. Here are the specifics:

Monday: OFF. I did the NTC Ab Burner 2.0 workout.

Tuesday: 50′ easy, left my stuff and work and took advantage of being a perfect distance from home. I also did the NTC Core Strength Workout.

Wednesday: Group workout, we met downtown for a change and since I was racing my workout was different than everyone else but we still used the same loop for the WO. 20′ easy, 2 sets of 5 x 2′ @10km, 20′ easy. For the second set of our respective workouts we were supposed to cover the pace screen on the watch and run by feel. I actually practice this myself sometimes, but it was funny timing since during my race on Saturday I had no GPS for the entire thing and was forced into running by feel, very irritating in a race situation though!

Thursday: 60′ easy, headed out after work on a regular route. I also did the NTC Abs and Arms workout.

Friday: 20′ easy, 5 x 10” strides, took this super easy around east van.

Saturday: 20′ easy, Eastside 10km, 60′ easy, typically I enjoy this race a lot, but after 5km this year I did not. The change in course and more hills was unexpected (to be fair I didn’t study the map), as soon as I hit the 1200m of hills my energy disappeared. So not the time I would normally look to do at a 10km, which was initially difficult to wrap my head around. It’s okay though, still a good workout during my marathon training cycle, and I have to remember it was not my goal race. I also did the NTC core strength workout.

Sunday: Long run day, 3hrs/31.6km there aren’t many of these in my training cycle and I am happy to say this one went super well. I had energy, I took all my fuel, never felt sick at all and my pace was consistent, now that is a WIN.

Total Weekly Mileage: 87.9

Tomorrow is my turn to register for the 2018 Boston Marathon (AHHHHH!)!

Training Recap September 4-10

This week I was in Victoria, after 3 or so weeks of being away. I must say, it’s a bit strange to be back. The week was relatively good, with a minor setback on Wednesday. That aside, the week was solid and my massive Saturday workout went well, hoping they continue to go well!

Monday: OFF.

Tuesday: 50′ easy, headed out after work with an island running buddy. I also did the NTC Core Strength workout.

Wednesday: Group WO, I went into this expecting great things, but as soon as the actual workout portion started, I found it hard (or impossible) to pick up the pace to where I needed to. Coach said no worry, probably just the iron. Some days it works out, some days it doesn’t. At least it wasn’t a key workout! I did the NTC Abs and Arms workout.

Thursday: OFF. I did the NTC Ab burner 2.0 workout.

Friday: 30′ easy, headed out after work for a super easy little run to shake the legs out before the big Saturday WO.

Saturday: 20′ easy, 2 x 15′ @4:45-50, 3 x 10′ @4:40-45, 3 x 5′ @ 4:35 or faster, 20′ easy. I was nervous about this because of what happened on Wednesday, but I did it and that was great.

Sunday: 90′ easy, what a short long run! It was a beautiful sunny day and I ran out to fisherman’s wharf and back. I also did the NTC Abs and Arms workout.

Total Weekly Mileage: 50.1km

I will be having a bit of an easier week in preparation for the Eastside 10km next weekend in Vancouver!

Also, it’s only 6 weeks until Toronto Waterfront Marathon!

And! Happy Boston registration week!