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 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 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?

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!

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! :)

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? 

New Shoes!

I got a new pair of Saucony Triumph ISO 3's this month.

They're very colourful like all my Saucony runners. I'm still wearing my last pair to walk and cross train in. I actually wear my first pair too but as work shoes.

I love the mesh on these shoes. They are super breathable which is important for me. My feet get hot and then they smell, like feet. I'm not fond of the smell of feet... I'm hoping I don't bust through the toe box on these puppies for a long time but I have a bad feeling that could be a future possibility.

These shoes are super light weight and have enough cushion to make things comfortable. They also don't seem to irritate my left Achilles like my last pair of shoes were doing. I'm hoping that as my ankles get stronger through training, that particular pain will stay away (it wasn't fun).

This wall of shoes at the Running Room in Regina made me so happy. I tried on maybe 5 different pairs of shoes, all kinds of brands. Funny how each time I get shoes I'm happiest with Saucony. I have to admit that the price tag on my shoes was terrible. They are maybe the most expensive shoes I own...

I think this year I'm going to get some running shorts (I run in tights or capris, I don't even own regular shorts) and I'd love a lightweight windproof jacket. I have a great lined winter running jacket but nothing for spring. The wind here can get pretty intense and nothing sucks more than wearing a jacket that feels as breathable as a plastic bag...

So any recommendations on gear? What shoes do you wear? Got a favourite brand or do you switch them up?

Sunday Recap

I took a few weeks off running and also blogging, sorry about that. I got the worst cold I've ever had as an adult and honestly didn't get off the couch for about a week. It was really awful. But I started back at running last weekend and this week was a nice full training week. I'm so happy. I also feel really strong and mostly pain free! So that's fabulous.

I started personal training on Wednesday with a great runner and fitness guru (Mallory - Breathe, Run, Repeat on Facebook). I'll be training with her twice a week for the next 6 weeks. I'm pumped about this. I've never had a personal trainer and I've also never been much for strength training. It shows. I can barely do one pushup. Kinda pathetic but a girl's gotta start somewhere. Anyway, on to some stats...

New Shoes!

For the week of March 20th to March 26th:

Monday: Week 2 Day 1 C25K

Distance: 4.1K

Time: 36:39

Average Pace: 8:51/k

Tuesday: Rest Day

Wednesday: PT with Mal
Duration: 1hr
Notes: did a fitness test, went thru the hiit workout once and generally got a feel for what this is going be like for the next 6 weeks, pretty excited!

Thursday: Rest Day - omg sore!

Friday: Rest Day - why is day 2 always the worst!!!

Saturday: Week 2 Day 2 C25K

Distance: 4.1K

Time: 36:23

Average Pace: 8:41/k

Evening Walk at the PFRA
Distance: 3.3K
Time: 41:13

Sunday: Week 2 Day 3 C25K

Distance: 4.2K
Time: 36:05
Average pace: 8:32/k

PT session 2 with Mal
Time: 1hr
Notes: This was another hiit style all body workout. Weights ranged from 3.5-10lbs. My upper body, core and legs were fatigued by the end. It was hard! It hurt in some parts. I'm so excited to do it again!

Total Distance: 15.7K

I'm happy with how this week looks! Next week should be similar. I'm onto week 3 of my Couch to 5k app and the run/walk intervals are getting harder... looks like 2.5 minute runs and the same for walking. That's going to feel brutal because the 1.5 minute running felt tough! I kept telling myself I can do anything for a minute and a half. And I did it too. Crazy stuff this mental game...

Anyway, hope you have a great next week and let me know if you are training for anything. 

Sunday Recap

Well here's my first Sunday Recap. I'm not sure how this should look, I may change it up until I'm happy with it but for now...

For the week of February 27- March 5th

Monday: Rest day

Tuesday: Rest day

Wednesday: Week 1, Day 1 C25K
                    Distance: 4.1K
                    Time: 37:07
                    Speed: 8:56/km

Thursday: Rest day

Friday: Walk
            Distance: 5.93K
            Time: 1h

Saturday: Week 1, Day 2 C25K
                Distance: 3.21K
                Time: 29:38
                Speed: 9:16/km

Sunday: Walk
              Distance: 6.4K
              Time: 1:04:35

Total Distance: 19.64K
Total Time: 3:11:20

Did you work it this week? Keeping track of your stats? How did you do?

And now it's March!

Well February flew by! I didn't mean to take a month off. I'm still a bit shocked by that actually. I've been busy doing stuff and not so busy, got sick, recovered, been working, knitting, and started running again.

Yup, that's right, I've started running again... I blame Brent.

You see it was my birthday a few weeks ago and while it's not a big round number, it was close enough to make me reassess a few things. I felt that maybe I could make some goals and try to hit them this year. Then Brent went and got me a Fitbit charge 2. It's so easy to get addicted to gadgets isn't it?!

I figured that to easily reach my step goals I should take up running again! Cause that sounds easy and sane right?

So I signed up for the 5K Perogy Run in May and will sign up for the Stampede with the Broncs in June (another 5K, registration opens on Monday). And then today because I've been drinking the Koolaid, I signed up for the Queen City Half Marathon in September.

I'm determined not to hurt myself this year. I blew my knee out last May and it took me months to walk pain free. I refuse to do that to myself again but man it's hard to ease into training! I want to run. I want to run everyday. I know I can't though, I'm already feeling tight in my right hip and my left Achilles is giving me little jabs during the day. I'm not a wuss when it comes to pain and I can suffer through... but... I'm not into the injured and out for 6-8 weeks because I can't slow down (funny that, cause I am slow, but I have no fear when it comes to long distance).

I bought Hal Higdon's Half Marathon Training book a few years ago and I'm planning to use the Novice 1 plan. Before that though I'm back to the Couch to 5K app that I downloaded on my phone. I've had this app for many years and have never completed it. I'm going to this time.

I've done 2 runs and they felt really really good. I remember the last time I did them, I was huffing and puffing and maybe dying a little each run. I'm not feeling that this time. I read an article on muscle memory recently and how runners have that even if they've taken years off running. I'm not sure I buy into it for myself because I've never been a very serious long term athlete but I think the years of yoga everyday have paid off in an increased fitness level. That's my theory anyway :)

So that's what I thought I'd share today. I'm throwing myself all in like I do, reading running blogs, articles and following Instagram accounts. I'll probably try to do a weekly recap of my workouts and stats, not that they mean much right now but I know I'll enjoy looking at them later.

As you can see it's still winter here. It's melting though! Into the plus temps this weekend, I'm so ready!

How about you? Do you run? Any race goals this year?

What about fitness in general? How do you enjoy moving your body most?

Hey it's February!

How did that happen?! I think time is moving faster. I mean it feels like it was just Christmas and now we're into February already!

I've been doing some knitting lately and have my first FO of the year (well I finished 2 pussy hats so that's not true). But here is my first pair of socks for my 12 pairs of socks in 2017 goal...

I used some stash yarn scraps and did a plain vanilla sock pattern (Susan B Anderson`s How I Make My Socks, check it out on Ravelry if you`re interested, great free pattern). I usually make this pattern when I knit socks. It`s easy and slick. Plus it knits up fast! Especially when I make socks for me, which these are :)

I love this colourway, it`s from North Bound Knitting, an indy dyer from Ontario. It`s really fun.

I`ve started my February socks already. I`m not far along but I hope to get to the heel flap tonight. These are also for me and I`m using stashed Socks That Rock, and I have no clue what the colourway name is, the ballband is long gone. It`s bright and green and feels like summer.

I think I may go crazy for my next pair and knit some texture... I am kinda crazy like that. I have the Mercury Socks in my queue. They are a free lace sock pattern, I think I`ll make a pair. After that I may get really bold and knit a pair for Brent. He mentioned that he`s like a pair and I have yet to knit man socks... I may have to buy 2 skeins of sock yarn for him in a manly colourway. He`s probably not appreciate the crazy sock yarn I have in stash.

If you have any favourite sock patterns for dudes shoot me a comment below. I`d really appreciate the help!