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 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 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 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.

Training Recap January 1-7

So I haven’t done a training recap in 3 weeks, but rather than writing the most boring post ever with 3 weeks worth of runs, I’ll talk about last week and summarize the other 2.

I went to Toronto for Christmas from December 21-28. It was very cold, and very snowy. I ran anyway. It was definitely challenging trying to do a workout in the snow, it was hard to get good footing and I didn’t hit my paces, but the effort was there. My long run was challenging too, I feel like running in the snow takes more energy than usual. I did my final track workout while I was in  Toronto at the Monarch Park stadium, there is a 370m indoor track which I was happy to use. That workout went very well and it felt good to go fast instead of trudging through the snow.

I am back to running 6 days a week unless it is a race week, I haven’t done that since the fall when I was preparing for STWM, but since Boston is coming up in 3-months, it’s time to get serious again.

Here is what I did last week.

Monday: OFF

Tuesday: 45′ easy, I did a little out and back on Lochside, day one of the Lululemon x Strava challenge. I am going for 80km. I also did a core workout.

Wednesday: Group Wo, a bit of a lighter one in preparation for race day. 20′ easy, 1km @4:08, 4×90” @5km, 1km@4:03, 20′ easy. I also did an upper-body workout.

Thursday: 50′ easy, headed out on Lochside with my running buddy Binder.

Friday: OFF.

Saturday: 30′ easy and strides, the shortest Saturday run ever. I also went for a nice long walk on the beach with my friend and her dog, it was sunny and warm, about 8C!

Sunday: Race Day! 20′ easy, Pioneer 8km race, 30′ easy. Check out my Race Recap: Pioneer 8km 

Total Weekly Mileage: 49.4 km