Weekly recap 05.29.17 + Niagara Falls Women’s Half Marathon

It’s high time I get back on the training log wagon. Yes, folks, I am training for THE Chicago Marathon. After a difficult race at the 2017 Shamrock Marathon, I’m looking forward to putting in the work this summer to have a PB race come October. Of course I have Boston dreams, but I have promised myself that I will go into Chicago with the goal of enjoying the experience of racing one of the biggest races in the world.

To kick training off, I ran the Niagara Falls Women’s Half Marathon on Sunday! I wanted to run a race early on in my marathon training to have an indication of where I was and what I will need to accomplish over the summer months. Let the fun begin!

MondayREST.  After one of the most rewarding weekends volunteering at the 2017 Tamarack Ottawa Race Weekend, I needed a couple days rest. I sit on the Run Ottawa Board of Directors and was involved in the organization of the race weekend (six races in total, with over 43,000 participants), along with over 2,500 other volunteers. From loading the trucks on Thursday, to expo and set-up on Friday and Saturday, I went to bed on Sunday evening on less than two hours and sleep and my legs were zapped. Believe it or not, my “step count” for the Sunday was close to 40,000!

TuesdayACTIVE REST. I went to an hour hot yoga class in the evening. Body was feeling better than yesterday. I took the day pretty easy and focused on rolling my calves and feet out in the evening.

Wednesday – 10.1K – 8 X 400M at half-marathon pace (4:40-4:44/K), 1 minute jog recovery. 3K warm-up, 3K cool-down. Workout went well. Started intervals a bit to fast (I’d rather make this mistake today than on Race Day). Calves still a bit tight, but I still have a few days before the race. Epsom salt bath and rolling out with my Roll Recovery. 

Thursday – 10K easy – Waited to do this run until later in the day. A few extra hours of recovery from the day before always helps! Ran with a friend over to Rideau Hall. Beautiful evening in Ottawa. I wore my CEP compression calf socks all day.

Meeting Kathrine Switzer

Friday – REST – Flight to Toronto then onto Niagara Falls where the Niagara Women’s Half Marathon takes place on Sunday. Focused on hydration while travelling. Listened to lots of podcasts and read some of Dave Asprey’s new book Headstrong.

Saturday – 5K Shakeout with 5 x 50m strides – Woke up nice and early and went for a 5K shakeout. Body feeling pretty good. If all goes well tomorrow, I will aim for my sub-1:40. I know I have this time in me. After the run, my parents and I went to the race expo to get my kit and MEET KATHRINE SWITZER. It was pretty special to meet the legendary K.V. in person. We spent the afternoon chilling at home. I got to bed around 9:45 pm.

Sunday – Niagara Falls Women’s Half Marathon – 1:43:36 – I woke up, had my coffee and Picky Bar around 6:00 am. We drove to the race and got there an hour in advance, just as it started to rain. I did a 2K warm-up, hit the porta-potty and had my Hammer gel seven minutes before the Start at 8:00 am. I ran the first half of the race according to plan, maintaining a 4:50-ish/K pace. I took my second Hammer gel at 9.5K and had no issues. At around 11K I struggled to pick up the pace. I was aiming to negative split, after all. Unfortunately my legs didn’t have a PB in them, but I’m happy with the hard race effort. I managed to place 2nd in my age category (30-34) and 15th overall.

Total: 48.2K

 

You can follow my daily workouts on Strava!

Anyone else running the 2017 Chicago Marathon? 

I’d love to hear from you! Leave a comment below or find me on FacebookTwitterInstagram and Strava. You can find my latest articles on Salty Running here.

2 comments

  1. Great post, and congrats on the awesome time in Niagara! YES I AM RUNNING CHICAGO and I am so excited about it. Katie is doing the 5K on the Saturday, too!

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