week 3 - #SeaWheeze training recap + links

Did you see Emily (ExcellentTiming) and I are challenging ourselves to #JuneNoBuy? Read her post here. See my post here.

I'm so happy SarahFit shared the green state of mind juice. It's really a high protein smoothie with no protein powder! In the spirit of #JuneNoBuy I'm using up what I have in my cupboards before I run to the store to restock. I've run out of protein powder and my pre-JuneNoBuy order won't arrive for another week or so. Buying those single serving packets at the store doubles the cost. I've already got a stock of flax and chia seeds on hand.

Oh, but I really want this cross legged chair...

The Time. I Decided. Enough. Is F-ing Enough. -> everything she said. I've stopped buying Oxygen mag because of the elitist and exclusive message. Well, that and the lack of content. I want to be a woman who supports other women. The fact that we workout in different modalities or wear different clothes shouldn't matter. 

Electrolyte Drinks for Athletes -> I made the watermelon zinger for my post long run recovery drink.

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Don't wait until your at your goal to be proud of yourself. Be proud of every step you take towards reaching that goal. 

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Weekly Miles: 19 17
#100bySummer: 86

Monday - REST (2 easy miles)
Tuesday - 2 easy miles (45 min xtrain @140-150bpm + abs)
Wednesday - 5 mile tempo run
Thursday - REST (2 easy miles)
Friday - REST
Saturday - 10 miles
Sunday - 20min solo vinyasa

I mentioned last week how I've been struggling. I've been putting things off. I've been more tired than usual. I swear it feels like I've been PMSing for a month. Ugg. Thursday I totally intended on getting in my 2 miles - and then I fell asleep on the couch.

Monday was a write-off. Spent the day in bed with a 24hr bug. Luckily it was only 24hrs.

Tempo runs keep getting better. I'm still taking walking breaks but they're getting less frequent. Mentally I'm getting stronger.

My long run was pretty eventful. A lot of firsts. Tried out my new hydration belt. Spent the first mile fussing with it but after that we settled in. The water bottle however, sucks. It has a nipple - which is usually a feature I like in a water bottle. No seriously.  But this one takes so much suction to get a little sip. Maybe it's defective. I had to stop every time I wanted to take a sip.

Tried vega gels. They didn't upset me stomach and I like the flavours. This is the first time I've tried gels so I have nothing to compare them to, but no complaints either.

Ate a bug.

Found 5 new water fountains! I never noticed them before. Now I know the location of ~15.

Ran through a parade route! Three times. Stressful. I tried to bypass it but that didn't work out so well.

The runner's high just didn't happen for me this time. Maybe it's because I stopped so often? I was a total space cadet the rest of the day though.

Week 4 goals

I'm just going to keep doing what I've been doing. Rolling with what life throws at me. Yeah, I usually don't manage to fit in all my workouts or get to everything on my list. But they're both pretty packed! Long runs and tempos are a priority that I've never skipped. If I have the energy for more, I'll do more. This is about getting to know when I can push things and when to lay off. The last few weeks have been a time to take it a bit easier. I'm learning to listen to my body. Skipping a workout here or there is a way better alternative to burnout. I'm in this for the long haul.

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image via

chipping away at bad habits

A bad habit is one destructive to my goal.

I've set this goal for myself of running a sub-2hr SeaWheeze. Everyone says that your first half should just be about finishing - but that doesn't feel like enough. 

Lately I've blown off a couple mid week short easy runs. I've stopped prepping my lunch / cleaning the kitchen the night before, telling myself I'll do it in the morning it's more important to go to sleep now. Even still, I've been getting into bed after 10pm. Getting up with the sun is not going to happen. I've been neglecting abs / yoga using my neck as an excuse.

These bad habits are part of a bigger picture. They're warning signs. I've been living re-actively. It happens sometimes. When things are busier than usual. When I'm tired. 

Life feels hard. 

My normal routine is no longer serving me. It's time for a change in preference. To reach out instead of pulling away. To trust that movement can create energy. That the couch will wait for me.

I'll know I've got it right when I feel calm. When I wake up before my alarm full of energy. When life doesn't feel so hard. 

I run... (OliveToRun link up)

Did you know it's national run day? I didn't either until I read OliveToRun's blog post. 

I've decided to join in the fun and celebrate up here in Canada with my tempo run this morning. These runs always intimidate more than any other run. They are challenging but I know that my body is adapting, getting stronger and faster. 

I run for the endorphins. Endorphins make me happy. When I'm happy my day goes better. I have more patients. Little things don't stress me out. I function better at work. I have more energy to get through my day.

I run to find perspective. I can work through my projections and come to understand the other person's point of view. I meditate on oneness. I may not agree - but that's okay.

I run so I can reach my goal of finishing the SeaWheeze in under 2 hours with a smile on my face.

I run because it's good for me. Every run I'm breaking through my self imposed boundaries and becoming stronger than I ever thought possible. It's good for my well-being. It's how I take care of myself.

I run because it gets me outside. I'm happiest outdoors.

I run to create the woman I've always known I could be. Your life is not something you find, it's something you create.

Why do you run?

week 2 - #SeaWheeze training recap

Weekly Miles: 19
#100bySummer: 79

Monday - 4 easy miles 

Real talk - I almost blew off today's run. I had intended on running before work. Buuut I stayed up super late watching Alias. Remember that show? I still love Jennifer Garner. 

Anyways, a run before work just didn't happen.  And it almost didn't happen after work either. At 7:30 it was either time to run or time for dinner. I wasn't super hungry and I knew if I didn't run I'd regret it. So glad I laced up my shoes and went for it. 

Tuesday - 45 min xtrain @140-150bpm + abs

Feels like I've got my groove back :-)

Wednesday - 4 mile easy run

My first morning run in a long time. It's been so hard for me to get up earlier enough to get out before work. I've started using the Nike+ run app and wow - my pace is all over the place. Which I don't necessarily think is a bad thing just different that what I've been doing so far. I almost always go by my hrm. I know where I want it to be - and it's really hilly here. Which is good training for the SeaWheeze.

Thursday - 3 mile easy run

post work run along the water.

Friday - REST

Had my last PT treatment today for my neck. It's been a reoccurring issue since high school so... hopefully this will take care of it?

Saturday - 4 miles

Legs felt light and quick this morning. I guess the cut back in miles is paying off :-) Left a little later that I had intended this morning. The sun was warm but the air was still a bit cool. Perfect. 

I find my shorter runs more mentally challenging than the long runs. Distance doesn't intimidate me anymore. This morning my monkey mind was full of chatter today. Long runs give me time to quiet the chatter.

I've got my pacing figured out. For awhile I was going too fast - pushing myself every time. When I started running with my phone to track my pace I was going too slow. Seems like I've found the sweet spot now.

Found a new water fountain today... it's a new appreciation. 

Sunday - vinyasa

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"Self discipline is meant to keep us on track when we encounter moments (days, weeks, months) of weakness. The weakness can come from lack of motivation, lost perspective, low energy, bad attitudes, external circumstances, you name it. Regardless of the reason, there will be moments where staying on course means doing something we would rather no do. It won’t be fun."

~ Natalie @HelloDay

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Week 3 goals

Some bad habits are sneaking their way back in. With this whole neck thing I haven't been sleeping as well and I've been putting off things like prepping my lunch the night before in favour of more couch time. It's really now working for me. Neglecting weekend meal prep results in later weekday dinners and  pre-dinner snacking. It's got to stop. I want to be lighter come race day. I want to be comfortable in my skin. These thing won't happen unless I take control.

My weekend is super busy - run, groceries, pay rent, bbq, yoga, baby shower for bestie... Somewhere in there I need have to carve out time to prep for my week. I can make it all happen ;-)

Monday - 2 easy miles
Tuesday - 45 min xtrain @140-150bpm + abs
Wednesday - 5 mile tempo run
Thursday - 2 mile easy run
Friday - REST
Saturday - 10 miles
Sunday - vinyasa

image via

ice bathes... just like a swim in the ocean

I first read about ice baths on never(home) maker's blog. With my runs getting longer and faster I really need one to help my legs recover. The cold water refreshes my legs and negates the dreaded doms. 

That said - it is not easy to plunge yourself in. Just keep telling yourself that it's like going for a swim in the ocean ;-) Well, the ocean where I live anyways - not the Hawaiian ocean. Some things that help get me through:

1. a cozy sweatshirt
2. fingerless gloves
3. cup of tea
4. candle for the illusion of warmth
5. phone to watch the time / distract myself with instagram
6. positive thoughts

Here's what I do: fill the tub with cold water until it just covers your legs. No need to actually add ice. Sit for 10 min. I usually take a shower right after. I've read that you're supposed to wait 30-60min but it doesn't seem to make a difference for me.

How do you recover from a hard workout?

week 1 - #SeaWheeze training has officially started!!

Are you on instagram? Look for the #tiuSeaWheeze tag. I'll be posting my check-ins there.

I'm starting to enjoy running without music. Especially outside but even on the treadmill. Weird.

I need to pay more attention to my hydration and carb levels during my long runs. Any recommendations on bloks? gels? GU? Most of them just sound so disgusting...

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"We naturally want to do the things we are best at because it serves our ego. But there is so much richness and reward in working on, evaluating and examining those weaker parts of ourselves because it opens up an infinity of possibility, a whole world to you that you've shut yourself down. Just because you're not great at it. You have to open yourself up to working on those parts of yourself that aren't awesome."

~ Jillian Michaels

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Weekly Miles: 16
#100bySummer: 60

M - 3 easy miles + pilates
T - 45 min xtrain @140-150bpm + TIU arms & abs
W - 5 mile tempo run

Okay. So. First week of SeaWheeze training did not go to plan. My neck was still really bugging me and affecting my sleep. I managed to grab a cancellation with my PT. She said one of the nerves at the base of my skull was getting pinched causing the spasms in my shoulders. No running allowed till Thursday to ensure her treatment has time to set. 

It's been really hard not to run. I feel restless. It made me realise how much of my time it takes up. I've filled my time with getting things done around the house and spending quality time with loved ones. A little break from running doesn't have to be a bad thing. 

Th - 2 mile easy run + hatha 5 mile tempo run

This run went so well! I can't even believe it. Compared to my last tempo I've come a long way in 2 weeks. I stopped for a water/walk break halfway through and that was enough to let me push hard till the end. 2 weeks ago I was questioning my decision to sign up, if I was really capable of running a half. It's okay to struggle. No panic at the 20min mark or after my first tempo mile. Woot!

F - REST 2 easy miles

This was supposed to make up for Monday, should have been 3 miles. Oopsie! Legs felt good even though I didn't have an ice bath last night. 

Sa - 9 miles

I've started looking forward to my long runs. Totally forgot to stop and pick up some fuel for my run though... so I improvised. Gummy bears it is! The 20min mark is still a struggle. After that I get in the zone and just go. It's amazing how not too long ago 9 miles would have seemed impossible. Now it doesn't even seem that far :-) 

S - vinyasa

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Week 2 according to plan is my cut back week. Mileage is 15 miles opposed to 20. I was debating adding a longer run in since week 1 sorta turned into a lower mileage week. But... I decided against it.

My #1 training goal is to get in my long run & work run. And I accomplished that. I know what an important roll rest and shorter runs plays in the training plan and rest days need to be respected. It's so easy (at least for me) to get caught up in the end goal and want to push hard, 100% all the time.

The only thing this has ever accomplished for me was burning out.

My goal of running a half doesn't start at the start line. Every training run and rest day is part of that goal. I want to enjoy my time spent pounding the pavement. I want to be present. I want to trust the process and listen to my body. I want to surprise myself with how physically and mentally strong I am. I know I won't love every minute of it - but that's part of the journey too. 

14 weeks

All goals start with a possibility. A thought. I wonder if...

I vividly remember the conversation I had a few years ago. My friend was talking about how her boyfriend was going to run a half marathon. I remembering wondering why? What drove him to sign up to run for 2hr?? Why would someone pay for that experience? I just couldn't relate. I remember thinking I could never do something like that.

Never say never right!?

I'm not sure exactly when my perspective shifted from "never" to "I wonder if..."

For the past 8 years I've run on again off again. My streaks would usually last a couple months. Then the weather would get bad, I'd lose motivation, my energy would drop... But I kept coming back. When I started I couldn't run for 5 min without stopping to take a break.

Sometime last fall everything changed. My runs became less of a struggle. I started to enjoy myself. After I felt really good. My day went better. I could handle stress better. I slept better. I was happier.

That feeling of happiness is why I signed up for the SeaWheeze... and it looks like a super fun party :-)

I usually shy away from things that I'm not naturally good at. I think most people do. Running has always been a challenge for me. But I keep going and I keep getting better.

Goals take work. Every day counts. It takes daily discipline to stay focused... I need to work on this. To just stick with my plan and consistently eat healthy so I have energy for my runs. Keeping that finish line in mind helps to make good decisions in that moment of temptation, but it still takes effort.

Something that stands in my way - my energy levels. Actually my perception of my energy levels. For years I struggled with fatigue. I spent a lot of time on the couch comforting myself with food. Getting a handle on my IBS situation, monitoring my iron levels and balancing my nutrition have changed my life. But as soon as I feel tired I go back to old coping mechanisms, telling myself I'm too tired to run. As long as I eat well and hydrate I'll have the energy to get through.

I need to let go of the strings that tie me to the past...

where I was the fat girl who couldn't...

who was too tired and afraid to try because what if she failed?

I don't need to worry. I'm not that girl anymore.... and the couch will be waiting for me when I get home.

In 14 weeks I'll be running 13.1 miles. It won't be easy. But that's okay.

this week

Bartender, I'll take a Legend of Jack Sparrow (No. 14) please.

My no.1 goal for the SeaWheeze is to finish strong and sound. Training officially starts on Monday!!! I'm excited to see what resources lulu has for us, in the meantime I've been incorporating FitSugar's Stretch and Strengthen Exercises and Foam-Roller Massage.

Ice Baths have become necessary after my long runs and Wednesday work runs. Maybe it's the west coast girl in my but they don't seem that bad.

Ever wanted to swim with dolphins? What about wakeboard?

Did you make friendship bracelets for all your besties? Did you ever make heart friendship bracelet? Yeah, it's a thing.

Are you gluten free? Do you even know what gluten is? This is hilarious.

Shit We Can Change for Women. What would you change? I find the comparison trap on social media the fastest way to feel like crap about my life. Be proud of what you bring to the world.

People seem to have a love/hate relationship with fitspo. Personally I find it totally motivating, but I tend to look for positive, life affirming posts.

"A Tone It Up girl’s beauty radiates from within. Reaching your physical goals, staying motivated, and maintaining it for a lifetime is a reflection of the shifts you have made in your lifestyle."

Karena & Katrina

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Weekly Miles: 20
#100bySummer: 44

M - 3 easy miles + pilates

T - 45 min xtrain @140-150bpm + TIU arms & abs
I've had a kink in my neck for the past few weeks. It's this same spot that's been acting up since I was in university. Booking a massage has always been in the back of my mind. Welp, this evening after the gym while I was cooking dinner all the muscles tightened up and started spasming. I was on the floor the rest of the night. Ice helps but it's not a cure. 

W - 5 mile tempo run rest - neck!
Neck was better feeling better today - meaning I could move. Booked a massage for the afternoon. My RMT told me next time you get a kink in your neck - come in right away! He could have fixed it in 15min instead of spending an hour focused on one spot. Why is it so hard to make time for those little aches and pains. They just never seem to be a priority - until it gets worse. Okay... lesson learned. 

Th - 2 mile easy run + hatha 4 mile speedwork
I totally owned this run. Was still feeling a bit apprehensive after last week's tempo run but I just kept telling myself "you can do this!" Feels like my head is back in the game. Neck is about 80% better. 

F - REST 2 mile easy run + foam roller
Since my rest day was forced upon me this week, everything has been bumped. But that's okay. I'm use to rolling with what life throws at me and fitting in my workouts when I can. I've found an easy run on Friday afternoon is a great way to release any stress from the week and start the weekend off fresh. 

Weekend plan:
Sa - 8 miles
S - vinyasa

this week

Remember these adorable photos? Now there's a 6 Month Update on the Toddler Who Takes Naps with His Puppy.

Dirty Dozen for 2014 - Joyous Health
Do you buy organic? I go back and forth. I try to focus my dollars on nutrient dense foods. This grocery list that Melissa and Dallas (It Starts With Food) put together combines the dirty dozen / clean 15 with seasonal produce and highlights which are the most nutrient bang for your buck.

On x-training from (never)homemaker: cycling 45-60min at 150-160 bpm once a week may actually help you run faster.

As my runs get longer I need to start paying more attention to my hydration. Love these guidelines from Monica Nelson. Remember: thirst is not a good indicator of your hydration level.

• 2 Hours prior to exercise: drink 17-20 oz 
• Every 10-20 minutes during exercise: drink 7-10 oz -> aim for 500ml-1L of fluid per hour of exercise. 
• Following Exercise (thirsty or not): drink 16-24 oz for every pound of body weight loss (Based on Journal of Athletic Training)

Thursday's tempo run was my most challenging to date. I'm so glad to come across Danica's (aka ChicRunner) post every training cycle. Her words gave me some perspective.

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Workouts this week

Weekly miles: 20 / Total miles for #100bysummer: 24

M - 2 mile easy run

First indoor run in a couple weeks. Cardio was in good shape but mentally it was super challenging. Those 20ish minutes ticked by soooo slowly...

T - hatha
First yoga practice in a couple weeks. I wrote about it here. 

W - 45min xtrain + pilates
The last time I took a pilates class was in 2008. Things have come a long way from Stott/ Windsor. Since January I was pretty consistent with Body Pump and Body Shred. Those classes were super challenging in a kick your butt kind of way. Last night during leg circles I thought I was going to die! This one little tiny butt muscle was on fire. From the groans around the class I wasn't the only one. Some of the moves I didn't feel at all, which I know means my form wasn't quite there. I went into the class thinking it would be relaxing since we're laying on the mat most of the class. Yeah, I should know better by now. I left the class feeling taller, shoulders down and back, core engaged. Switching up my workouts seems to be serving my body well. I'm starting to feel more comfortable in my skin again. My weight hasn't changed but after just a few workouts I feel way better about my body and less like a hippo.

Th - 5 miles tempo
By far my toughest run yet. This one had me feeling really apprehensive. The tempo is the fastest and for the longest amount of time I've had to run so far. Intimidating!! I know my body can do it, but my mind just needs to believe. Warm up mile was fine, easy. Half way onto my first tempo mile I started to struggle. My HR was pretty high and my mind was racing. I know this feeling. I've felt it before. It used to happen during any run over the 20 min mark. My mind starts to race. I feel like I can't breath. Everything in me is screaming to stop. And apparently my body doesn't like apples as a pre-wo snack - ouchy. But I kept going. Partly because I don't want to quit. Partly because I know it's mostly mental and my body needs the conditioning. Mostly because I don't want to have do it again tomorrow. At the mile mark I slowed to a walk for a min, just to bring my HR down a bit. And again at mile 2. By the third tempo mile my quads were on fire. My cool down mile felt so easy comparatively. I could run forever at this pace. Just need my tempo pace to feel this way. Like Danica pointed out, the silver lining in a run where you feel defeated is the opportunity to rebuild and come out even stronger on race day.  

F - 2 mile easy run + TIU arms & abs

My legs were so sore last night from my tempo run, but today they were fine. Good to go!

Weekend Plan:
Sa - 8 mile long run - my longest run yet!! :-/ time to build some confidence again!
S - vinyasa