Sunday, April 30, 2017

Sunday Running Recap

Howdy! How's your Sunday going? Get outside today? We sure did, lots of pictures at the end of this post!

Here is my recap for the week of April 24th to the 30th:

Monday - Rest Day - but I moved the university student back home for the summer and I had a chiropractor appointment to work on my right hip, he was so excellent and I think it really helped...

Tuesday - Rest Day - had an extra long work day, training that went so much longer than I planned for, tired aching feet... no yoga, boo

Wednesday - Pt session 9 - first session of the new workout plan, lots of lateral strengthening movements and heavier weights and back work! And OMG the core work was hard!
Duration: 1hr

Thursday - Rest Day -  drove up to Saskatoon after work for some professional development courses and hit the mall... shopping can be fun :)

Friday - Early morning hotel treadmill run, Week 5 Run 1
time: 40m
I did a 2 minute warm up, ran 15 minutes, walked 3 minutes, ran 15 minutes and cooled down for 5 minutes... the treadmill was slightly broken I think, it didn't record a distance (or maybe I couldn't figure out how display it) I felt great and strong but really sweaty! I can't believe I can run 15 minutes straight on a treadmill! Now to do that out on the road!



Saturday - Week 5 Run 2
Distance: 5.4K
Time: 40:24
Average Pace: 7:28/k
I hit really close to my 5K PB on this run! It's from my very first 5k, 3 years ago. I ran it April and it was cold and rainy and miserable and I came in at 35:50... I think I could beat this soon, I ran a 36:43 according to Strava! So excited about that!!! Plus the weather was cool but so bright and sunny. Just what I needed at the end of a long week. And another plus, someone littered bows along the side of the road, made me think about running being a gift and about the nerve of some people littering... Like who does that?



Sunday: Family trail hike/run
Distance: 8.4K
Time: 1:27:18
Average Pace: 10:23/k
Went out to Echo Provincial Park again... walked the first half with the boys and ran the uphills, ran the last bit quite a lot... was a beautiful day today!







So my total distance for this week: 13.8k (I could add another 3-4k from that treadmill run I think so lets say it's actually about 17k)
Total time: 3hrs 27min

Question Time:

Do you run on a treadmill? At home, the gym? Or do you prefer running outside?

Monday, April 24, 2017

Echo Park Virgin Trail Run

Hi! Picture heavy post coming up.

I drove out to Echo Valley Provincial Park with my family yesterday and got a run/hike in. It was so great! I'm completely going to incorporate this into my weekly training from now on. I can't wait to explore there more!


In the truck ready to adventure! It was so cold yesterday! Sunny but -5C with the wind. I'm over the cold thing... time for summer!


These ski trails and the hiking trails too could use better signage. Some places were not marked but obviously well kept. I'm really impressed with how well the trails are looked after!



Still waiting for the trees to bud out. Everything is looking pretty stark... The ticks are out now too (yuck), the upside, no mosquitoes!


I ran ahead most of the time and did some backtracking and looping to keep these 2 close. Josie the gsp pup must have ran triple her normal amount trying to stick with me and then chasing back to visit with the boys...


Went down the Mink Trail and hit one of the tenting areas close to Pasqua Lake. Such a pretty spot to camp! But I don't think our trailer would fit here. I'd be willing to tent it though, bring the kayak and do some running... That might be a perfect summer weekend getaway!


Decided to follow this trail back up to the truck...



This lake looks so lovely! I can't wait to get the kayak on it!


So I've been thinking about doing stair workouts (like this one or this one from the Tone It Up gals, super great free workout content and such a fun vibe!) for awhile now but there are no stairs big enough in my town. This set will be perfect! Shallow at the bottom and normal at the top. I can do these! They were fun!


 View from the top


The ginger fella died at the top of the hills... It was kinda funny... They were steep though! A nice burn for the quads and good practice to run up.


There were lots of trails to choose from. Next time I'll do all the cross country ski trails up on top of the valley first and then hit the hiking trails by Pasqua Lake. I'm really stoked about exploring these this summer!




And of course when you spend almost 7k running trails you order the biggest messiest burger in town, thank you JV for your mozza, mushroom, bacon burger! So good!

Here are a few Strava stats for you:
Distance: 6.8K
Time: 1hr 40sec
Average Pace: 8:52/K
Calories: 448

My fastest 1K split was 6:09, pretty sure that was the all downhill part of the trail!
My fastest 1 mile was 10:39.

There was an 82m elevation gain and a max elevation of 574m

My fitbit said I did 54 flights of stairs and my average heart rate was 147bpm although I got up to 172bpm...

My resting bpm for the rest of the day was 52! So funny!

Well it was fun! I plan on getting over there (it's about a 30-45 minute drive) once a week. I'm determined to trail run as often as I can this season. This was a great start!

Question Time: How are the trails where you live? Have a favourite? Any worth driving to?

Sunday, April 23, 2017

Sunday Running Recap

Hello! How's your week been? I've had a pretty great week! Lots of training and good work days... Next week is looking really busy with Beth moving back home from university and training at the new office and a trip to 'Stoon on Thursday. How I'm going to fit all my running in, well, I'm not so sure but why worry? I'll just have to take it a day at a time.

My week of April 17th to the 23rd looked like this:

Monday: Week 4 Run 1 - 3:1 Run/Walk
distance: 5.3K
time: 42:07
average pace: 7:50/k
notes: ran around Wascana at lunch again... windy windy day...

Tuesday: Vinyasa Flow Yoga
Duration: 1hr 15min
Notes: lots of great stretching, lunges, chataranga, etc...

Wednesday: Week 4 Run 2
distance: 4.3k
time: 35:34
average pace: 8:08/k
Notes: did a bit more walking than I normally would, I had Sam riding his bike beside me and chatting a lot for the first half. I enjoy listening to him but I missed a few of my interval beeps so my run/walk ration was off. Also it was raining. Not that I minded that at all. It was lovely out.



Thursday: Pt session 8
duration: 1hr
notes: this was my last pt session of this series. We went over the fitness test that I did when I first started last month. I've gained so much strength and endurance! I signed up for another series of 8. Pretty stoked about that!

Friday: Week 4 Run 3
distance: 5.3K
time: 40:56
average pace: 7:37/k
Notes: love seeing how much better I'm getting! Being a newbie runner is the best! Lol, I envy everyone that can run long and without struggling like I feel I do but I know I'll get there eventually. Also I'm impressed that I can run after a pt session... Beer and pretzels tasted great!



Saturday: Rest
Notes: Moved Beth back home today, lots of lifting and walking so kinda a workout?! Ha ha

Sunday: Easy long run... On the trails in Echo Park! Post and pictures to follow!
distance: 6.8K
time: 1hr 40sec
average page: 8:52/k

total weekly distance: 21.9k
total time: 2hr 59min

Question Time:

Hey have you tried the new Starbucks Unicorn Frappaccino? I'm not a sugary drink gal (not even pop) but I saw this on Facebook and thought if I could get my hands on it I'd totally down one! What's your favourite gel flavour, brand?





Sunday, April 16, 2017

Sunday Recap

For the week of April 10th to the 16th:

Hello. How's your week been? Hopefully great and full of movement and fun. I've had a good week I'd say, great actually for my mind and fitness, maybe not so much for my running.

I started off the week still really battling with this right outer shin pain and right hip discomfort. So much so that my run on Tuesday was a slog and just painful. I made the decision to pull back on running and maybe just do 2 runs this week, concentrate on cross training and rest.

Later on Tuesday I went to a vinyasa flow yoga class at my local studio Surya Yoga. It was freaking fantastic. I forgot how much I love yoga and how great a teacher Robin is. I also forgot how much my body loves yoga! And needs it! I went into the class not sure how much flexibility I've lost (not that much thankfully) and with my shin still aching. By the end of the class the shin pain was gone and my hips felt loose. I really needed that apparently. Somehow I need to carve out more stretching and yoga time in my week.

I went to my 6th personal training session with coach Mal on Wednesday and we went easy on the cardio (bouncing was still painful) and upped the weights. I honestly feel like I die a little in her sessions, I work as hard as I can but pushups still suck... I think I'm getting stronger though. I did my next PT session on Friday and I felt pain free and great. It was a tough workout and I think I rocked it. I sure sweat a lot now!

pic from my run on Saturday


So the stats look like this:

Monday: Rest Day

Tuesday: Week 3, Run 2
Distance: 3.6K
Time: 31:21
Average Pace: 8:40/K

Vinyasa Flow Yoga
Duration: 1h 15min

Wednesday: PT session 6
Duration: 1hr

Thursday: Rest Day

Friday: PT session 7
Duration: 1hr

Saturday: Week 3 Run 3
Distance: 4.1K
Time: 32:18
Average Pace: 7:52/K

Yoga - 60 Minute Deep Stretch Yoga (YouTube)
Duration: 1hr

Sunday: Advanced Deep Stretch Yoga Class (YouTube)
Duration: 1hr 13min

Brent says I'm doing too much that's why I keep battling injuries. He's probably right (don't tell him I said that) I do tend to jump into things 150%. I think regular yoga is going to be key for me to stay pain free. I'm determined to build my fitness level and my running. I gots goals people! I gots goals!


Question Time: What do you do to cross train? Do you love yoga too? Got a favourite style?

Sunday, April 9, 2017

Sunday Running Recap

For the week of April 3rd to April 9th, 2017...

Monday: Rest Day

Tuesday: Week 4 Day 1 C25K
Distance: 4.4K
Time: 37:05
Average Pace: 8:23/K
Notes: This was a great and a lousy run. The great part was the day was beautiful, and I brought my running gear to work in case we had a long cancellation and we did, right before lunch! Worked out so well, I'll be bringing my gear to work more often just in case. I got to run around Wascana Lake in  Regina and it was so lovely. This is part of the route of my half marathon in September so I'm sure I'll be trying to run it more often in the future. OK, so the lousy part... I don't think this Couch to 5k app plan that I'm following is a gradual enough plan to prevent injury. By the end of this month it has me running 25 minutes straight and I just don't think that's doable for me. I was doing 4 minute runs followed by 3 minute walking breaks and my right shin literally said no way. I'm not interested in nursing shin splints. I think I need to go back to running 2-3 minutes and walking for a minute. That seems more manageable...


Wednesday: PT session 5 with Coach Mal
Time: 1hr
Notes: We went easy on cardio and concentrated on upper body and lots of squats and lunges. Started using 15lb weights on many of the sets...

Thursday: Rest Day

Friday: Rest Day

Saturday: Rest Day



Sunday: Week 3 Run 1 of Coach Mal's Plan to 10K
Distance: 4.1K
Time: 34:10
Average Pace: 8:11/k
Notes: I haven't been following her plan because of the app but now I think I'm going to. It feels like it'll be a kinder way of establishing a base without hurting myself. So I ran 2 minutes, walked 1 minute intervals for 10 sets. My right leg is still a bit wonky and imbalanced but it felt better. Resting it for 4 days made a difference I think.

Sleek & Sexy Upper Body Workout
Notes: I love Tone It Up and they have their Bikini Series Challenge starting up soon. Go sign up, it's free! My PT sessions will be done in a few weeks, just in time for the Bikini Challenge.

I'm super excited that Yoga with Robin starts on Tuesday! Yay!

I'm bummed I'm still struggling with nagging pain. I keep thinking it has to get better soon. I'm starting week 6 of training and I guess that's not very long but I feel like I should be so much farther ahead than I am... This is the mantra I keep repeating to myself right now... Fitness takes time...


Question Time: 

How do you deal with impatience when trying to achieve a goal?

Do you have any tricks to staying motivated and positive?

Tuesday, April 4, 2017

April 2017 Running Goals

I'm behind writing this post, it's already April!

I wanted to list a few goals for this month. If I get carried away no worries, I'm not one to beat myself up if I don't achieve everything, it's more for inspiration...


  • 6-8 PT sessions with Mal
  • Yoga class once a week and possible home sessions if the studio is closed
  • 12-15 walk/runs about 30-45 minutes in length
  • 45-50k monthly total (this feels like a big number but it can happen)
  • 10-12 Zombie! Run! missions
  • Finish 4 more weeks of C25K training (my app says by the end of the month I'll be running 25 minutes straight. I find that so incredible I'm not sure I can even write that down as a goal... I do think I will be running 10 minutes followed by 1 minute walking breaks but I'll throw it out here anyway)

This a great quote I found. I made 2 kids, I can totally run a half marathon! And next year the full!


Monday, April 3, 2017

Sunday Running Recap

Hey there, picture heavy post for you today! I had a great week training and the weather is getting warmer everyday, which makes me happy. I had some meetings in the city for work this weekend so I got some city running in to. Good times!


So for the week of March 27th to April 2nd:

Monday: Rest day

Tuesday: Rest day (went for burgers with the boys instead of running. Didn't feel bad about it either!)

Wednesday: Week 3 Day 1 C25K
Distance: 3.8K
Time: 33:48
Average Pace: 8.51/K

PT with Mal (session 3)
Duration: 1hr
Notes: because I ran right before this workout I was already warmed up but cardio wise I was kinda pooped. We did lots of upper body and lots of squats again which were killer! I was totally exhausted by the time I walked home.

Thursday: Rest day

Friday: Rest Day

Saturday: Week 3 Day 2 C25K
Distance: 7k
Time: 1:05:16
Average Pace: 9.16k
Notes: I ran around Wascana, or at least part of it. Actually I ran/walked for 16 minutes and did the rest as power walking/hiking and the odd bit of running. I'm up to running for 2.5 minutes at a time. Slow progress but I felt really great the whole time and got an hours worth of cardio in.





Got a bit of super muddy trail running in on Saturday around the lake. Who knew? So muddy though and it was a short section. I ran it because I think I'll love trail running this summer.


I didn't love this snake though. I'm not sure if he's alive or not. I wasn't getting any closer. I'm grateful it isn't tick season yet. Ticks are the worst. Wait till I post pictures of them, yuck!

Sunday: Pt session with Mal
Duration: 1hr
Notes: I should be running today to get my C25K on a matching schedule with coach Mal's Sunday to Sunday schedule. I'm tired today though. The sun is shining so I may still go. In fact I really should. If I go now this morning maybe I won't be too tired for tonight... OK I talked myself into it.


Week 3 Day 3 C25K
Distance: 3.3k
Time: 27:25
Average Pace: 8:12/k
Notes: I went and I did it! Vitamin D makes all the difference!


Total distance for this week: 14.2k
Total time for this week: 2h 6m
(according to Strava. I'm myself there if you want to follow me, Jill Nault aka Sauceyjill)

Question time: How's your week going? Any training/fitness? How's your weather? Please say the sun is shining and you're soaking it all up! Have a great week everyone! :)

Sunday, April 2, 2017

March 2017 Running Recap

Well my first serious month of training is done! I'm so proud of myself for getting this far.

So here's what I did in March:




  • ran/walked 25k!
  • got 3 personal training sessions in with Coach Mal
  • got thru the first 3 weeks of the C25K program
  • signed up for the Queen City Half Marathon in September
  • signed up for the Stampede with the Broncs 5K in June
  • signed up for the Perogy 5K Run in May
  • completed 6 missions from season 1 of the Zombies! Run! app. (I love this game! So much so I paid for the entire 5 seasons. I've only ever run season 1 and cannot wait to run the other missions! I also bought the hat. I'll share a pic when it arrives)
  • joined an online running group on facebook coached by Mal (I'm not totally following her plan as I'm doing a C25K app on my phone but I am following her guidelines for training/rest/cross training/stretching/eating/etc... Plus it's nice to cheer everyone and see them meet their goals. Really inspiring on those days that I'm dragging my butt.



I don't think I missed anything. It feels great to be taking my fitness seriously for the first time in, well in ever. 

After writing this all down now I feel like a celebratory glass of wine...

Question time: How did you smash your March Goals? Do you make goals for yourself every month? How do you celebrate when you've done amazing things? 

Little Sheep Virtues

Happy Friday! I'm pretty excited to be sharing this cross stitch project with you all. Pattern: Little Sheep Virtues 1-12 by Litt...