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 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!?).

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 December 11-17

Taking the new team gear (and new shoes) our for a spin because I was too excited not to! We got lululemon kits this year in 3 options: tank, t-shirt and long sleeve. I went for a tank and long-sleeve, so both seasons are covered. I am extra excited about this gear because I designed the logo!

This week was half in Victoria and half in Vancouver. Here is what I did last week:

Monday: OFF

Tuesday: 60′ easy, departed from home which is a rarity on weekdays. Sometime shortly after my out-and-back turn-around, my GPS went wild and my paces began to “triple”. This was odd and continued for the rest of the run, fortunately I knew exactly how long it was. I also did an arm workout.

Wednesday: WO for 1, at the track: 20′ easy, 5’@4:14 (supposed to be 4:35-4:40), 3’@4:45, strides and ABC’s, then: 3 x 400 m, 4 x 100m, 3 x 400m, 20′ easy. This was tough! It’s definitely much more motivating and FUN to do track workouts in a group.

Thursday: 80′ easy, ran from east van to the sea wall and along beach drive, it was so dark I was freaked out by the sea walk at sunset beach, so I went up to the sidewalk. I also did a core workout.

Friday: OFF. Woke up sicker than ever. Food poisoning, enough said. Luckily no run home as scheduled.

Saturday: Supposed to have been a hill workout at Mt. Doug but on account of the previous days’ stomach trouble and inability to eat at all I missed the WO. I did go for a slow walk to say hi to everyone and grab my new team gear!

Sunday: Supposed to be 90′ but I did 60′ just to be safe. Fortunately by the end of the day I was feeling pretty well back to 100%. My running buddy and I also stopped by the Lululemon Victoria grand reopening later on. There were cookies from the cookie guy and 25% off the whole store, which looks great by the way. Now that’s a solid Sunday.

Total Weekly Mileage: 47.1km

This week I have 3 runs in Victoria before heading home to Toronto for the holidays! Time to dig out my winter running layers I guess.

Training Recap Dec 4-10

This week was solid, my weekday easy runs were a bit longer and I pushed myself even more at the track. There will be more track workouts over the next couple of weeks, so I’m excited to see how I improve my times.

Monday: OFF

Tuesday: 50′ easy, I ran home for work soaking in the last bit of daylight. I also did a core workout.

Wednesday: Group WO, we went back to the track at PISE and did: 20′ easy, 2 x 2′ @threshold, 2 sets of: 400m, 300m, 200m, and finished with 3 x 200m, 15′ easy. This was hard, fast, and fun. The back side of the track was super icy which wasn’t ideal, but we still pulled off some quick laps. Following that, we had our team holiday dinner!

Thursday: 70′ easy, I ran out to the ocean and along the always scenic Dallas rd. Since the sunset is so friggin early, my run couldn’t have been timed better and I got to run through most of it. By the time I was back in my neighbourhood, it was totally dark and I regretted not bringing my headlamp. Some of the sidewalk is uneven and I was worried about falling. Shortly after that thought, I tripped, folded over at the waist heading straight for a pole. Somehow, I caught myself and carried on. Next time, I’ll wear the headlamp. I also did a core workout.

Friday: OFF. I did an arm workout.

Saturday: Group WO, we ran our warm-up to Mt. Doug, a beautiful park in my neighbourhood. The WO was: 20′ easy, 2 sets of: 3′, 2′, 1′ hills, 20′ easy, we ran down the hill too, so there wasn’t much of a break. It was TOUGH. I also did a strength workout.

Sunday: Long-run: 100′ easy with the last 10′ @4:45-4:50, I haven’t run solo on a Sunday in quite a while! I also switched up the route, I ran on roads for the first bit to get to Mt. Doug and ripped around the trails for most of the run, since I had a pick-up for the final 10′ I made sure I was on the road for that. I was feeling tired, but managed a 4:38 average for the last 10′ and was very happy with that. I also did some stretching later in the afternoon (which I never do, oops).

Total Weekly Mileage: 60.2 km

This week will be divided between the Island and Vancouver, I am looking forward to running there and being back in the big city!

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 November 13-19

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I was still in Vegas for the first half of the week, arriving back on the island on Wednesday and was able to make the group run. This week marked the start of getting back into workouts, for the last month I have just been doing easy running.

Monday: OFF

Tuesday: 20′ easy, Sky and I ran up the strip towards the north end, we only had to go up and down one over-pass, so that’s a win. I actually enjoy the challenge of running the strip because of all the stairs to avoid crossing the street, but our legs were pretty sore that day.

Wednesday: My first post-marathon work-out! 20′ easy, 15′ hills, 20′ easy. We were given an amount of time and then ran up and down a hill to different points for the duration.

Thursday: OFF. I did an upper-body workout.

Friday: 45′ easy, ran down to the ocean after work.

Saturday: Group WO, 20′ easy, 4 x 1 mile (7:06, 7:18 ,7:26, 7:23), 20′ easy. I also did core work.

Sunday: Long-run, met up with my friend Binder and ran for 90′, we did a mix of trail and road. I also did an upper-body workout.

Total Weekly Mileage: 55.2 km

I have started to plan out my 2018 race calendar and so far I am thinking of:

January: Pioneer 8km

February: First-Half (registered)

March: Bazan Bay 5km

April: Boston Marathon (registered)

October: Chicago Marathon (registered)

There will definitely be more races added in, hoping to do Seawheeze again for example, but registration details are not yet released!

 

To Run With or Without Music, That is the Question

When I first started running, listening to music was non-negotiable. I could not imagine running without it and always had an IPod full of upbeat tracks to get me going. I have successfully ruined many songs this way, by playing them on repeat and not switching up my music enough. The upside is, anytime I hear Bruno Mars Locked Out of Heaven, I remember my trip to Rome and running on cobble stone everyday (and the pain in my legs that followed). Music has brought a lot of enjoyment to my running, but I am starting to question whether or not I should be listening to music on my runs.

Music used to have a lot of control over my running and performance, I would delay runs if my IPod was low on battery. I have even attributed poor race performances to not having music (only once, or twice, but still). As someone who has spent most of their time as a runner, running alone, music was my company, my distraction when things got tough and my extra boost to cross that finish line. And then I ran the first 2 races of the year without music (it isn’t allowed for safety reasons) and still PB’d (WHAT?!). It seems I gave music too much credit.

While music is not integral to strong performance (the pro’s aren’t wearing earbuds during competition clearly), I don’t think it’s a problem to use it as long as you don’t give it the weight I did. If you need music to get you out the door and do something active, by all means. I can definitely relate to that. If the music of choice is up tempo, I think it can help keep your cadence in check. The target is 180 steps per minute, so choose your music wisely! Presumably, you could use the music to train your legs to run at the ideal cadence and then continue to run efficiently without it.

As of late, I am running with a group for both my weekly workouts and sometimes my Sunday long run. That leaves 3 or 4 runs a week to listen to music(Spotify’s Vacation Haus, anyone?). I will likely continue to race without music this season, at least for the Island Race Series, since it is not allowed. The big question is: do I want to run my next marathon with music or without? At this point, it feels like a long time to be running in silence and a lot of time to think. Racing a 10km without music is fine, but I am not sure I want to run 3 hours and change without it. That might change though.

I think the problem some perceive with listening to music on the run, is that it distracts you from what you’re doing. It could cause you to be less mindful about your running form. Maybe your form falters and the thumping base drowns out your heavy feet, leading you to run like an elephant. Or maybe not. I can totally see the case for running without music for short distances. Realistically speaking, the reason for using music during a marathon IS for a bit of distraction because you’re running 42.2 frigging km and it’s going to hurt. Plus, my form will probably suffer during the last 10km of the race anyway, again just being realistic. I think I will make a decision closer to race day, since there are still almost 11 weeks between now and then. For now I will continue to use music for half the week only and see what happens.

What are your thoughts on running with music? Have you ever run a marathon without it?