Scotiabank Toronto Waterfront Marathon #STWM Training Recap – Week #9

I am now officially half way through my 18 week training plan for the Scotiabank Toronto Waterfront and thankfully I’m starting to be a lot more optimistic about my ability to get the training in, and to be able to finish the race. As I shared last week, writing my training recaps each week was making me feel anxious and scared about the race getting closer, making me reminiscent about my favourite childhood book, “The Monster at the End of This Book”. I realised as I reflected on the book that being scared of long runs and the impending race was doing me a disservice. The only way to make the race easier is to put in the training. When I prepared for the Iron Girl triathlon the week before, visualizing the race and being mentally ready for the race really helped me to get through it and to have a positive experience.

This week I put those two “AHA!” moments together for my training. I mentally prepared for the training week by planning out the week, and by visualizing how I would get the training done. I focused on getting the work done instead of thinking about how much long runs hurt and scare me. I know through my use of my new Fit Bit One (review coming soon), that on average I sleep for 7.5 hours a night, and that I can wake up without an alarm if I get my 7.5 hours of sleep in. I also take approximately 11 min to fall asleep. I used that knowledge on the two days that I had to wake up early and went to bed 7 hours and 45 min before my alarm was set so that I could get up. Guess what?!? It worked! It is so much easier to wake up early if you get enough sleep the night before!

For every training run this week I decided not to pressure myself to reach a specific pace in order to avoid negative self-talk when I didn’t reach pace goals. Instead I focussed on just getting the distance in:

Monday
Planned: Easy strength train/recovery
Actual: Easy strength train/recovery
I wasn’t as sore from the Iron Girl triathlon the day before as I thought I was going to be. I guess I was more prepared than I thought I was? Although I wasn’t all that sore, I had no power in my legs. I went to the gym on my lunch break and did 20 min on the Elliptical cross-trainer, then laid out and stretched for a few minutes. Feeling kind of wimpy while everyone was doing ab work and other strength training around me. . I always feel like everyone is judging me at the gym and I felt like yelling “Hey, cut me some slack, I did a triathlon yesterday!”. Hopefully my body marking that I couldn’t get off did the yelling for me. I also decided to do 2 rounds of a light strength circuit: Pushups, planks, step-back lunges, wall squats, shoulder presses, single leg deadlifts and goblet squats. I then laid out and stretched some more. There’s nothing like peer pressure to motivate you to do more than you had planned.

Tuesday
Planned: 8k run
Actual: 8.03k lunch run
Went out for my run at lunch and quickly realised that not getting up early to run in the cool morning crispness was a bad idea. It was much hotter at lunch than I’m used to running in which affected my pace and my motivation. I stopped in between each 2.5k loop of the park to stretch and to talk myself into not quitting. At the end of my run it started to rain so I had to sprint it back to my office.


Hot and sweaty, proudly wearing my Iron Girl Canada T-shirt.

Wednesday
Planned: BodyShred Class
Actual: Strength circuit
An impromptu meeting at noon caused me to miss the BodyShred class I was planning on going to. I went to the gym once the meeting was over and fumbled my way through 2 rounds of a strength circuit that I made up as I went: Pushups, step-back lunges, bent over rows, goblet squats, lat pull downs, single leg deadlifts, bicep curls, skater jumps. I moved quickly from one exercise to the next, alternating upper/lower body exercises. I then followed the circuit with a few ab exercises: planks, side planks, and Russian twists. I was pretty sore and tired afterwards, thought it wasn’t as intense as what my coach puts me through, I can’t wait for him to be back next week! I feel like a fish out of water at the gym without him.

Thursday
Planned: 8k run
Actual: 8.47k early morning run
After Tuesday’s hot run I wasn’t taking any chances, so I woke up early to run. I decided to try a new running route and to hit a few trails. Here’s a picture of the pond in the downtown of my town that’s a short 2k run from my house:


Mill Pond – Milton, ON

Friday
Planned: BodyPump
Actual: BodyPump
I absolutely love BodyPump and have been missing out on going to it now that I’m doing sport specific strength training with my coach. Because he was away this week I took the opportunity to go to a class. I quickly discovered that while I can lift more than I used to be able to, I don’t have the same muscular endurance to do as many repetitions as I used to be able to. I was dying half way through each track. I was hoping the instructor would be teaching a newer release but instead she taught an older one that I already knew. While I love BodyPump, I was starting to find it boring in January doing the same old tracks and was disappointed that this class was the same. On the plus side I did a much harder workout than I would have put myself through.

Saturday
Planned: 22k Long run
Actual: 18.6k run
Woke up early and ran 3k, then ran 12k with my bestie, then ran another 3k by myself. I didn’t have enough time before Amber’s soccer game to run the full 22k that I had planned. Juliette let me pick the route, so I took her up to the nearby hilly country roads. I was planning on taking her on a loop that has rolling hills for the first half, then a slow gradual downhill all the way back to our houses. The route didn’t pan out because a bridge was under construction half way through so we had to run the rolling hills back. After my navigation fiasco that turned a 10k into a 15k at the end of June she may never ever let me pick the route again. On the plus side watching the sun rise over the farmer’s fields was quite pretty:


Pretty!

Sunday
Planned: REST
Actual: Active rest
I’m not even sure the word “rest” should be used to describe Sunday. We took the girls to “Stick and Puck” at the local arena in order to get used to being back on their skates before the hockey season starts in a month from now. While hubby skated with Sierra and Brooke, I entertained Amber by walking laps of the arena with her.


Sierra was really excited to skate.

Afterwards we met up with four other families at Emerald Lake. Emerald Lake is a campground with a spring-fed lake. The campground has turned the Lake into a fun family waterpark of sorts. They’ve added inflatables to the lake in an enclosed area that our kids have nick-named “The Wipeout Zone” as trying to stay on the inflatables reminds them of the TV show Wipeout. There’s also paddleboat and stand-up paddle board rentals, cliff diving, a small beach area for the kids to dig in, a waterslide, splash pad, wading pool and playground. I spent the day chasing the kids from one activity to another in my bathing suit. Brave little Amber wanted to go into the wipeout zone and was by far the youngest kid in there. She is quite competent swimming in her life jacket from trying to keep up with her sisters in our pool, but because the inflatables were so far apart from each other I had to pull her while swimming from one inflatable to another. It was HARD WORK!


Sierra battling her friend Izzy in the “Wipeout Zone”.

I also got a chance to try Standup Paddle (SUP) Boarding for 20 min, boy was it ever fun!


I love this!

All in all I had a terrific training week and my confidence in doing the full marathon has greatly increased. I can’t wait for this training week – here’s my plan:

Monday: Work out with my strength coach.
Tuesday: 10k early run
Wednesday: Work out with my strength coach.
Thursday: 10k early run
Friday: BodyPump
Saturday: 25k early run
Sunday: Active rest.

Have a great week everyone!!

How was your training? How much longer until your goal race?

Thanks for stopping by,
Janice
XXXOOO

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