I’ve recently taken my runs back to the treadmill. This way I can set my easy run pace and just go with it. Disclaimer: I get scared of running by myself in the dark and colder weather. It was hard at first to run at a slower pace on the treadmill but then I got into a groove and was able to take my mind off the pace and run for a solid 45 minutes. It’s actually a really great feeling to jump off the treadmill and think, “I’ve got so much more in me!” This easy pace is also helping with my speed runs. I feel like I can pick up the pace for half a mile and then slow it back down to catch my breath. I’m going to test out other ways to keep my mind busy during easy run days. Maybe I will start to listen to a podcast, audiobook, learn a new language or just simply run slow.

I was going to start this as Week 1 of training because I have a new goal on my mind but, it’s not the start. Over the last two years, my running has shifted focused and it’s time to bring it back to where it all began. I started running again just for the fun of it. I paced friends and got them to their first finish line, running their longest distances and I’m ready to run for myself again.

I’m continuing my running journey and it’s week 44 of 2017 and I have goals to crush. Keeping a training journal is important to see where you started, how you followed your plan, how you’re feeling and how you can push yourself to go further. That’s what this blog is about for me and it always has been since day one when I decided to run my first road race ever – the Inaugural Disney Wine and Disney Half Marathon in 2010. Every Monday, I will reflect on my training week to see where I’m stacking up and to keep myself honest with my training. I will also post about how I’m fuelling, recovering, what I’m listening to and other musings I come across on my journey.

So what’s my goal? Around the Bay 30K. My longest distance to date. 30K in my 30s.

I’m starting from the bottom, easing myself into the the mileage and seeing where this journey takes me. And there is no better motivation than my favourite marathoner, Shalane Flanagan winning the NYC marathon yesterday.

Here’s what week 44 looked like for me:

Monday – Yoga

It’s amazing how you can be extremely Gumby one day and never feel like you have to work to be flexible and then you become solely a runner and realize the rumours are true. Runner’s aren’t great at stretching. So I’ve decided I must go to yoga at least once a week. It felt good to stretch, open my hip flexors and start feeling like I could get back to my old flexible self.

Tuesday – Speed Run (3.17 miles)

This was done treadmill style! Thanks to Runner’s World, I found some great treadmill speed workouts to add into my training. Here’s the Faster, Faster workout:

1 set: 400m @ easy run pace

400m @ 15K (tempo) pace

400m @ 5K race pace

Do 4 sets

I added in an extra 400m at easy pace and then walked for 400m.

Wednesday – REST

Thursday – REST

Friday – 4 miles (9:08/mile average)

This was my long run for the week on the treadmill. I wasn’t kidding – I’m really starting from the beginning and getting back to basics. It felt really good to slowly ramp up the mileage this week and this will be my long run for a while so that my body can get use to running again.

Weekly mileage: 7.17 miles

November mileage: 4 miles

It feels good to go back and reflect on where your training started, where you started to slip, how you picked yourself back up again and where you are going.

January and February started pretty solid. I was finding my way back into a regular training program and building my cardio back up. Then March happened, I slipped and headed out to Mexico for #springbreak. In April, the weather was not as beautiful as Mexico and I didn’t want to head out for runs in the cool weather and lived in slack city. May is here. The weather is picking up and I have a spring in my step. The goal was to pick my running back up and pace a friend through the Sporting Life 10K. I ended up falling back in love with the sport – recap to come!

So now, with my running spark back, I’m looking to the next 20 weeks of training and I’m excited about it. The most humbling part is that I am not as fast as I use to be. Interval  runs are going to be my new best friend, long runs, easy runs, weight training and stretching are all coming back. In any training plan, it’s important to have short term and long term goals. My short term is running the Toronto Waterfront 10K and my long term goal is to run a sub 1:50 half-marathon. It gives me something to work towards and I will continue to push myself to be a #goalgetter.

It’s also important to be honest with yourself and look at how much you have run in 2017 – even if it hurts a little to see the real numbers. The only way to get better is to beat who you were yesterday. I like to keep a monthly calendar so I can see my daily progress. It feels good to check off when you’ve crushed a workout and remind yourself that you are killing it.

Bring on the next 20 weeks – I’m ready for it!

I started searching for a running plan that was going to suit my hectic schedule and it hurt the most when I realised I can count the amount of  miles I run on average per week on two hands. Two hands. 

Running use to be my top priority and now it is has been put on the back burner. I looked back on the  plans that I made myself over the last year and figured out why they weren’t working for me. When I do something, I’m all in. Both my work schedule and running schedule can’t be overwhelming. It just doesn’t work to run yourself down and run the town. I was putting too much on myself and it wasn’t realistic. I made it easy to skip runs and workouts by putting too much on my plate. One skipped workout would turn into another. This time I’m going for attainable goals. I’m running to run again. My PR’s will happen in the Spring and for now, I’m getting back to my happy pace. Back to the days when I would run without looking at my pace the entire time and just run to get out there and clear my mind. I’m planning on 3-4 runs a week and 1 strength workout a week. It’s easy and attainable. 
It’s hard to admit that you let your training slip and you have to start over but it’s also important to remember that you need to have balance. 

  
I came back feeling rested and ready to get back to my training schedule. Except,had an infection that had nothing to do with a Cuban flu. For 6 days I didn’t rally get a good workout in because I was on antibiotics. After being off of them for 3 days, I found out I am severely allergic to the antibiotic that I was on, broke out into hives and was on medication again. I still get rashes from the allergic reaction since it isn’t out of my body yet. It’s safe to say the last 2 months set me slightly back on my training schedule. It feels like I’ve been getting set back quite a bit lately and as frustrating as it is, I just keep pushing through. I can confidently say that I will be ready to run the Sporting Life 10K and the Peelee Half Marathon. I might not be ready to race and PR but I will be able to go the distance. 

Last week, my training brought me to Galaxy Training for Athletes where I took on a hard workout that made walking the next day difficult. Doing wall squats with weights that are 1/3 of your body isn’t a joke. I honestly haven’t done an extremely hard workout like that in a while and I need to start adding them back into my training plan.  

The next day, I got my legs moving again with a 5K run. They were heavy, my glutes were killing but I did it. Uphill and down, I made it through. 

Thursday, I went back out for another 5K and my legs, quads and hamstrings were still tight but we’re feeling better from th night before. 

Sunday rolled around and it was time for a long run. I would be lying if I said I was ready for it. I had 8 miles on the schedule and didn’t think I would make it past the 2 mile mark. It’s amazing how much of a mental sport running is. As I dragged myself through the run, I was ready to call it quits at 5 miles and started planning ways to readjust my training schedule to make up for my shorter long run. By the fourth mile, Siobhan got her groove back. I was running my happy pace and finally felt like I was having a good run. At the end, I finished my 8 miles at a very slow pace for me but at this point, it wasn’t how fast my legs took me but how many miles my mind could take me. 

Week 14:

Tuesday: 1 hour full body weight training at Galaxy

Wednesday: 3.15 miles at 7:55/mile average pace 

Thursday: 3.1 miles at 8:03/mile average pace

Sunday: 8 miles at 10:00/mile average pace 

Weekly Miles:  14.25 miles

April Miles: 20.3 miles

Sunday was another story. I went for an evening run on the treadmill and it was hard. At 0.63 miles I felt like I couldn’t go on. I had to take a walk, listen to my body and decide if it was a mental thing or if my body just shouldn’t run. I started feeling a chest pain and thought, I’m going to walk some more. The problem is, if there is another runner on a treadmill beside me, I just want to keep going. I’m competitive like that even though they have no idea if that was my easy run, fast run or long run day. I decided to run at an easy pace and just make it to 2 miles and call it a day. At 2 miles, I was still dragging my feet but I could maintain the steady easy pace so I kept pushing until I hit 2.75 miles and I sprinted for the last 0.35 mile. 

Fast forward to Tuesday of this week when my body said, “Speed work, what’s that again?!”

I hit the indoor track for a speed run and that is when I could feel myself out of running shape that I was in during the 2015 racing season. I knew I was going to feel it after taking the month of December really easy, but I didn’t think it would be as hard as I took it. I went into my usual 5:00 min/km pace group and felt strong for the first few laps.

And then it ht me. I really had to go to the bathroom. In all my years of running, this has only happened to me about 3 times.Then I thought – what if I have to go during a marathon? Will I have to go into the bushes like other runners? I couldn’t get my mind away from my busting kidneys. For the first time in my group running history – I sprinted to the bathroom during a run.

I came back feeling relieved and ready to run and determined to get as fast as I once was. I know this is going to take time and it won’t be an overnight process. The next 10 months are going to be filled with running and I don’t regret the break. I’m going to have to work hard but my body will be back to where it was in no time and running longer distances than ever before. Once I started to get a pasty mouth, I knew I also need to get A LOT better at hydrating. This has always been my downfall. You should always finish your runs strong and the last 200m I am happy to say were my strongest thanks to my beauty of a pacer Michelle. She knows when I need that extra kick of motivation and just has to say, “can you dig deeper and go a little faster for this one?” I didn’t even respond and just picked up the pace.

In 5 weeks, I’m determined that this pace will start to feel easier again.

Monday: 2.5 miles @ avg 9:03/mile

Tuesday: Rest

Wednesday: Rest

Thursday:  3.21 miles @ avg 9:05/mile

Friday: 3.2 miles @ avg 10:00/mile

Saturday: Rest

Sunday: 3.1 miles @avg 10:49/mile

Weekly miles: 12.1 miles

January miles: 15.2 miles

For 7 months I pushed my training to the limits. I was incorporating strong interval training, picking up the pace on shorter runs and feeling my best after long runs. I was confident that I would break 2 hours in the Scotiabank Toronto Waterfront Half Marathon. My ultimate goal was to finish in 1:50.

3 weeks before race day, I came down with a cold that lasted 2 weeks. I didn’t run. I listened to my body and knew it was time to shut down until I felt back to my strong self. I did one easy run during those two weeks. Then it was taper week. I did a yoga session on the Thursday, an easy 5K on the Saturday and Sunday was race day.

I got to the starting line wearing layer after layer to stay warm. I love having my cheer squad with me because not only do they help me cross the finish line but they hold all of my clothing that I take off at the start and they hand it back to me at the finish. So greatful.

I started strong. I was feeling great and a part of me thought, this will be my best race and the other part thought it could be my worst with a 3 week taper.

I started at the finish line with my sister. We took our usual pre-race selfie and we were off. It’s crazy to think that this was only my 3rd half marathon when I ran my first half in 2010 at the inaugural Disney Wine and Dine Half. Also, with my sister. I would have continued to run half marathons more frequently but with a competitive cheerleading schedule, going back to school and that whole life balance thing, priorities shifted. So, we were off and I was flying. I didn’t want to go out too strong but I didn’t want to go out too weak either. I had to break 2 hours that plan b so I ran under 9:00/mile to make sure I reached that goal. I was feeling great and didn’t want stop. When I got to water stations, I got something everything single time. I wanted to something to just swish in my mouth. I didn’t stop. It was a quick grab and go. I’m a rebel and I took Gatorade at the occasional stops even though I’ve never done that at a race. I’ve had NUUN on runs but not Gatorade. Again, it was a quick sip and go so I knew I would be fine. Once I reached 5.5 miles, I needed electrolytes. I was hungry and felt like I was fading. I took half a razzberry CLIF shot followed by some water at the water station and then it was money. I felt my energy perk up and I was ready to take on the rest of the race as strong as I took the first half.

When I got to the turn around I felt like I was on cruise control and I wasn’t slowing down. There were a few hills but I just kept giving them the same amount of energy up the hills as I did down. When I hit the 15K mark, I felt a PR coming on. This was my strongest race yet. With a smile on my face and my legs feeling strong, I knew I was going to be happy with my results.

I could see the tunnel to the end of the finish line and I could see friends and pacers who I have been training with for the last 7 months cheering me to the end. This was it. I was going to be really happy crossing the finish line. My official time was 1:52:34.

It wasn’t a 1:50 or in the 1:40’s but it felt like it.

For the first time, I felt strong after the race. I didn’t feel sick, weak or nauseous. The best feeling at the end of the season is reaching your goals that you’ve been putting in the work to achieve.

What has also held me back from running a full marathon was my kidneys. In simplest terms, my kidneys aren’t 100% and together they pretty much make one functioning kidney. After an 8 hour surgery in grade 2 and constantly going to the hospital for monthly check ups for years, I was scared that a full marathon would be too hard on my body. Loosing all the sodium while running and adding extra proteins can be hard on the kidneys. I went to a kidney specialist and after drawing 6 viles of blood and some testing, I was cleared to run as long as I was following a gradual running plan, only taking protein drinks after long runs and properly fuelling my body. 

Im feeling the strongest I ever have and 2016 is the year that I’m going to run my first full marathon. I haven’t decided which race will be my first but it will be in the fall. I’m giving myself a good amount of time to train with longer races throughout the year. 

I took pretty much the entire month of December off of training to properly recover and recharge my body. I’m taking my training back to the the beginning and slowly build myself back up to long distance running. I’m incorporating speed runs, easy runs, tempo runs, hill training and weight training into my regime. If I’m doing this, I’m doing it right and injury free. I have to eat more and drink more water, which can actually be a struggle for me. 

Week one of my training was short since I’m beginning from day one of January and Sunday was my rest day. 

Week 1:

Friday: Rest Day

Saturday: 3.2 miles at 9:13/mile pace on the treadmill 

Sunday: Rest Day 

Total Miles: 3.2

In March, I started working at High Road where I do what I love. I wrote a post about it on the High Road blog here.  In 2015, I pushed myself in my career, outside of my comfort zone and in my running. I promised myself it would be the year of my PR’s and it was. I ran the Harry Rosen 8K in 40:37 and the Scotiabank Toronto Waterfront Half Marathon in 1:52:34 and my fastest mile in 6:43. I became both physically and mentally stronger in 2015.

In April, I ran one of my most emotional races yet. I got a new PR and placed 11th in my age category at the Harry Rosen 8K. I dedicated this race to my friend Fields who unfortunately passed away in October 2014. I could hear his mantras in my head during the race. “Keep going! You’re almost there! Stay strong!” I haven’t PR’d this race in 4 years and it felt so good to kill the hill with my friend on my mind.

In June, I met Sarah Reinertsen – hands down, one of the most inspiring people I have ever met. I was lucky enough to sit down and have brunch with Sarah and learn about how she made sports history in one of the toughest endurance events in the world — the Hawaii Ironman. Sarah is the first woman to finish an Ironman on a prosthetic leg. A year later, she raced around the world on “The Amazing Race,” the Emmy-award-winning CBS reality TV series. She is incredible, motivating and I feel so lucky to have spent time getting to know her.

In October, I ran my strongest race to date. 1:52:34 is my new half marathon PR and I did it at the Scotiabank Toronto Waterfront Marathon. I have never felt like I was seriously crushing 13.1 miles before. I placed 217 out of 1,208 in my age category and 2,663 out of 10,121 overall. This little 4’9″ runner killed it.

In November, I ran The Holly Jolly Fun Run and actually ran for fun. For the first time ever, I ran a race without my Garmin or any other tracking device (except of course the chipped bib). It was so much fun to throw on a costume and run the Santa Clause parade route right before the parade kicked off.

In December, I rested, recovered and enjoyed family and friends. As important as it is to workout, it’s just as important to recharge for the upcoming training year. It’s what I like to call my bulking season and it’s filled with candy, treats, drinks and friends.

September running felt strong and I ran a total of 41.1 miles. I think my motto of run less, run faster works for me. In September, I listened to my body. I missed a long run because I knew I was run down and I had to stop a run 1/3 of the way in because I knew my body was drained. Last night, I skipped my run for 10 hours of sleep because I’m sick. The old me would have pushed through and made sure I ran my hardest and completed these runs. My new way of thinking told me, if I give it everything I’ve got, my body probably won’t heal the way I want it to and for the Scotiabank Toronto Waterfront (half) Marathon in 18 days. Training smarter. I woke up feeling so much better. Still sick but not as bad as I was. I also drank a lot of DavidsTea Organic Cold 911. Fuelling my body in the right way to get it where I want it to be. 

  
I’ve been hitting my target paces throughout September. Running hard and the hardest part- taking my easy runs really easy. I’m happy to say my easiest run was an average of 10:13/mile. I have my new running friend to thank for that. Running with new friends and helping them throughout a run is not only what my training needs but it’s rewarding to help others reach their potential. My new running buddy finished her first 5K and I was so proud to give her a high five at the end of the run. 

September has been a month of noticing what my body needs and how I can build it to be my strongest on race day. October is going to be where I put myself to the test. In 8 days, I taper. For my half, I’m giving myself the 10 day taper, which gives me one last long run to keep my confidence up for race day. I’m excited about it. I’m feeling strong and ready. My main goal for October: run my strongest race yet.