Nothing Beats a Good Run

Seriously. After Wednesday’s failure of a 7 miler – not going to talk about it, I did it, I didn’t puke (barely), I made a physio appointment – I needed a good run today. And, despite the 22C/72F weather, I got one!

I was supposed to do 8 miles, but I was completely and utterly despondent after doing 7 miles (and in pain) so I figured that it’d be worth my while to a distance I KNOW I can do and a route I love.

This wasn’t my faster run, but it was under 8:30 so I was pretty damn happy. And SUCH a confidence booster. I also got to test out some new insoles and a new taping technique and I gotta say, it was much better than usual. Still some pain, but not too bad. I have a physio appointment on Sunday to figure what’s actually wrong with my knee and feet so hopefully that’ll set me on the path to pain free running.

A pain free run. I can’t even remember what that’s like.


Sunday Summary: The Monday Edition

So the last time I posted was Wednesday. Oops. I’d say I’ve been busy…except apparently my memory sucks because I don’t even remember what I’ve been up to.

Since I missed posting on Sunday, I’m going to take today to do my workout recap. Just because I know that you’re dying to here about my lacklustre workout week. And because it motivates me.


10 minutes strength & 20 minutes yoga

I’m not feeling the strength training recently. I’m pretty sure my whole “10 strength workouts a month” is a fail. The yoga was the same Dave Farmar Baptiste Power Vinyasa yoga as always.



No good reason for this one. Just feeling lazy.


4 mile run, 33:14 (7:56, 8:27, 8:34, 8:17; 8:19 average)

I’d tweaked my knee earlier that day but decided to head out for a run anyways. It wasn’t too bad knee-wise, though my right ankle and foot hurt as usual and the stomach cramps were not fun. And while I have no complaints about my overall pace, I start out WAY.TOO.DAMN.FAST. There is no need to start out with a sub 8:00 mile. It’s just completely unnecessary. I get the feeling I’m just scared that if I start out too slow I won’t be able to pick it up.



My tweaked knee was sore today (I wonder why?!) and so I took the day off



See above.



This is getting lame. Also see above. Knee injuries scare me, since I dealt with knee pain all through high school basketball, and so I play it safe. Unlike with my poor foot.


6 mile run, 50:54 (8:00, 8:19, 8:18, 8:40, 9:07, 8:29; 8:29 average)

Positive split city. But I did it! And it wasn’t any slower than my 5 miler last week, so I’ll take it. But yeah, I need to keep those mile splits under 9:00. And not start off so fast.

So what have we learned here? I baby my knees and abuse my ankles and feet. And I start out way too fast. My goal for tomorrow’s 7 mile run is to start out at an 8:15 pace for the first mile, then just keep it under 9:00 for the next four and then slowly speed up and maybe get those last two miles under 8:30. I’d also like to finish in under one hour, which would be an 8:34 pace, but that’s secondary. Speed will come, but I think the key thing now is to establish good habits. Like those negative splits everyone seems to like so much.


| KT taped post 6 miler legs | gorgeous running route |

| 6 miles :) | week old manicure! | silly powder |

| typical weather | om nom nom |

Need. To. Run.

If I want to hit 60 miles for June, anyways. And I will, dammit. So after I draft this post, finish drying my running shirt (note: do laundry) and pee 3 times I will go. At least 4 miles. Maybe 4.5. Then I can hit 60 for June and not suck at the Lululemon half I signed myself up for. I’ve been told multiple times that I haven’t been running enough to do a half, and they’re probably right, but I will run that half. Or die trying.

I can’t do this run tomorrow since I want to take a day off before tackling 6 miles on Friday. 6 miles. Urgh. Most of the confidence from Sunday’s 5 miler has evaporated, so I’m back to feeling incredibly nervous about this one.


Here’s a photo to make that easier:

I’m so beautiful. So full of grace and agility. And I think we all know I stole this photo from Google.

So how’d I do?

Well I felt like crap throughout. Constant stomach cramps. My right foot, ankle and lower leg hurt. And whatever in my knee I managed to tweak turning around – not even getting anywhere, just turning on the spot – showed up to the party too. Much like that moderately attractive yet completely hammered boy who insists on sitting on your lap. Oh. That doesn’t happen to you? Just me? Fine. Whatever. Other things that only happen to me? Being attacked by shat on (shitted on?) by a crow. ’twas probably a sign,


I hope my beautiful diagram was helpful. The 8:19 overall pace I like – it’s my fastest pace at a 4 mile distance so I’m happy with that. But there is zero reason I should be running a sub 8 first mile and then dying in the next two. I better not positive split my half like this.

So yeah. Apparently I can still deliver even with my wonky legs. And my knee still hurts. I don’t even know what I did to it. Or how. I just turned!

And now I leave you with the pretty place I get to run.

That river looks pretty and blue and innocent. Don’t be fooled. It’s actually greyish green and probably toxic. And it’s definitely not innocent – that path I run on is the dyke that keeps it from overflowing and flooding my poor little sea level city.

Off To A Good Start

You know that moment when you’re alarm clock rings and so you roll over to check your emails on your phone? And usually it’s all lame Groupon deals? Well today I got this:


See, there IS a point to obsessively checking my email before even getting out of bed. It’s not just a procrastination tactic…

So I rolled over and went back to sleep. Till 11:30am. Hey, rest is important…right?

When I finally hauled my ass out of bed, I grabbed me some cereal, Starbucks Caramel Via (only 3 more packs left, boo) and some fruit and then sat down for a bit of this:

Too. many. sticky. notes. Top ones are maps, side are topics.

After getting through a chapter, I headed off to the mall to look for a birthday present for my brother. He requested a t-shirt and so off I went!

Blue sky!

You can’t see the huge dark grey cloud looming to the right, but trust me it’s there. Oh West Coast…

My t-shirt mission was successful, but somehow I also managed to buy me a shirt and some jeans. Oops. In my defence the shirt was reduced to $7 and the jeans to $29.

I also got me some crack this:

Yay recycled photo :)

And now I’m back to studying. It’s past 8:30pm and I still need to do some yoga and some strength work.


Sunday Summary: The Procrastination Edition

I have a history midterm on Tuesday that I’m not in the least bit prepared for and yet I’ve managed to reorganize my clothing. But still can’t find my sports bra. Oops.

But let’s recap my workouts for the week, since I actually did get something done there:


4 mile run, 33:34 (8:07, 8:26, 851, 8:08; 8:24 average)

I felt good during this one, despite the ever present foot pain and an annoying side cramp. I had a headache before setting out for this one so I thought it would be horrible but I was pretty happy with the way it went. I even managed to pick it up for the last mile!


1 mile warm up (7:57), 5 x 200m (51, 54, 51, 50, 53), 1 mile cooldown (8:14)

This was meant to be 8 x 200m with each repeat at 50s each but I ran out of time…and ran too slow. I waited 30s between each repeat, I have no idea if that’s right or not but yeah. Also 7:57 is not a warm up mile. It is a “run damn fast” mile. I don’t even know.


15 minutes full body weights & 20 minutes yoga

The weights workout went like this (don’t judge my wimpiness):

  • 5 pushups
  • 10 tricep dips
  • 15 crunches
  • 20 bicycle crunches
  • 25 leg lifts
  • 30 bicep curls
  • 35 bridges/hip lifts
  • 40 calf raises
  • 45 (s) plank
  • 50 squats

And yoga was the 20 minute version of Dave Farmar’s Baptiste Power Vinyasa Yoga from Yoga Download.


rest day

Not much to say here. resting for tomorrow’s race.


North Shore Credit Union Longest Day 5K, 25:00 (PR!)

I was late to the start so my gun time is something like 27:52. Thankfully they do chip times so I wasn’t completely screwed. I don’t get what’s up with me and the stupid xx:00 race times though. I never do that during training runs.


20 minutes yoga

Same one as Wednesday. Was NOT feeling it, it took me a couple of time to get through it. But I’m glad I did it.


5 mile run, 42:25 (8:17, 8:33, 8:36, 8:32, 8:27; 8:29 average)

Distance PR! This wasn’t easy, but I pushed myself and got it done! And I didn’t even completely negative split it. I mean, yes, the second half was slower but I did manage to pick it up again a little bit at the end. My legs were sore after this one so I made sure to stretch and dunk my poor sore feet into a tub of cold water soon after.

Photo Spam :)

| at home deliciousness | where I run |
|essie cute as button | 5 miles! | post-run inversion |
| our gorgeous daisies | cute lil’ snail |

I raced: Take Two!

I’m so creative with the blog post titles, I know.

But last night was the North Shore Credit Union Longest Day Road Race. I ran the 5K. Mostly because I can’t run 10K. YET. But also because it was redemption for the Starbucks Run for Women 5K.

So, let’s start at the beginning. I was late. Over two minutes late, in fact. Thank God for chip time. I also can’t find my Garmin cord, so no splits for you.

And I only took one photo at the event. Since it’s the only one I got, I’m sure you think it’s an AMAZING photo of something that absolutely had to be documented.

Oh my lol.

Hilarious soccer tan. He was nice and we chatted a bit as we were waiting for food, but I just HAD to snap this photo.

And that’s it. All I got from the actual event.

But you probably want to know my time, right? Well since I was late to the start, ym gun time is 27:52. But thankfully, I got a chip time. And that is…

25:00! While I’m psyched about it, would it’ve killed me to run a second faster? Apparently so, since this is the second time I’ve done this bullshit. My first 5K was 28:00, so it’s apparently a habit. One I plan on breaking on July 1.

But still. Three minute PR! I’m PSYCHED. Plus, it means that this will be mine :)

Plus, even though I’m technically 0:01 off from my sub 25 goal, I’ve decided that if my 5 mile run tomorrow goes well (well meaning under 9:00 miles), I’ll be signing up for the Lululemon SeaWheeze Half Marathon.

I’ve even made myself a training plan in Excel – fancy shit – so here’s to hoping this goes well! Today calls for yoga, which will happen after I’m done cleaning my room. Because we all know that deep cleaning your room is best done the weekend before a midterm.

Sooooooo Nervous.

The race is in less than five hours…and my calves are still screaming at me. I’ve stretched, foam rolled and I’m going to continue to do so right up until I leave, but I dunno. My A goal of sub 25 seems completely unreachable. Maybe my B goal (sub 26) too. I’m seriously stressing out so much over it and sort of regretting signing up – this race wasn’t cheap and if I don’t hit at least my B goal I’m going to really regret running it.

I’ve spent much of the morning – okay since 12pm… – browsing Lululemon and Sportchek and I’ve decided that sub 26 means heading over to the mall and getting this, since I’ve been wanting it for forever. In the grey though, not the cream since I don’t really want to wash it daily. And I could use something to wear other than my leather jacket. Sub 25 would be the nail polish and maybe, just maybe, something from Lululemon. Though I might hold onto that one till I lose a few pounds, since I definitely think Lululemon is an investment. Or maybe my Lululemon thing will be registering for their Seawheeze marathon, though that will wait until after this Sunday’s 5 mile run. I’m both stressed and excited for that run. My 4 mile run on Monday went AWESOME, so that gives me high hopes for this 5 miler, but then again I’ve never run more than 4 miles.

I’ve taken two days off from running in prep for this and took yesterday off from all workouts so I’m not sure what else to do. Argh.

Off to maybe get some studying in. Nothing like stressing about a midterm to take your mind off of stressing about a race…right?

It’s Been a Little While…

But I’m back!

I didn’t even realize it’d been so many days since I last posted. Oops. Time to go down to the everyday posting schedule. I like it. When I remember.

So what have I been up to since Monday?

Keepin’ busy.

  • Spending some time studying in a local coffee shop.
  • making perfume at my best friend’s house (!) If you get the name you are awesome.
  • riding scooters and being silly with said BFF. HULK SMASH.
  • super tame squirrel
  • new running clothes

So yeah. Fun times!

Now to talk about tomorrow. I got the evening off work to go sweat and run the North Shore Credit Union Longest Day 5K. I want redemption for my last 5K and this one won’t be on the trails so hopefully I’ll have more luck without those lame hill things.

Everything I’ve heard about this race has been positive including the apparently awesome after party with BEER. Running + booze = happy Kat. So I’m excited for that. My goals?

  • a) sub 25 minutes
  • b) sub 26
  • c) PR (sub 28:00)

The first one might be a bit of a stretch, but the B goal should DEFINITELY be within my grasp. C is sort of a worst case scenario.

And now I’m off to stretch my insanely tight calves, study for a history midterm and hopefully get some sleep.

TELL ME: What’ve you been up to lately? What are you excited for?

Eww to Yay!

You know those days when you wake up and just feel like crap? Yeah, well today was one of those. I had night area for the majority of the night, which led to me waking up feeling incredibly unrested at just before 8am. I had my alarm set for 8am, but with how crappy I was feeling there was no way I was getting up at that time so I went back to sleep till 10am.

Now usually I would feel much better after 2 hours of nightmare free sleep, but not today. Not even coffee made me feel better and I decided to move my run to the afternoon, after class.

Though speaking of class, I didn’t make I there. I still felt like complete and utter crap when I got to the bus stop and so I decided to just spend a couple hours catching up on my readings instead of bothering to drag my tired and headachey self to class where I wouldn’t be able to pay attention anyways.

Before that though, I decided to stop to grab a drink and a few goodies to cheer myself up:

So unnecessary…yet so pretty :)

After that, I went over to community centre my library is located in to settle into an arm chair and read a chapter or so for sociology.

At around 2pm, I decided that I’d done enough studying for now and headed over to my favourite smoothie place to satisfy my addiction:

Actually took a photo before demolishing it!

Delish. Seriously, this stuff is like crack to me. I also grabbed some sushi, since I am definitely incapable of being within 50 feet of sushi and not getting any.

I then headed home to devour my sushi and attempt to convince my tired body that a 4 mile run was a good idea. If you’re wondering, my body did not agree but I dragged of out of the house anyways because I have 60 miles that ain’t gonna run themselves. And because I have jeans to fit into.

The splits?


The goal was to run this at 8:30 or faste and I definitely succeeded! Let’s ignore mile 3 though. Mile 3 sucked. Instead, let’s focu on miles 1 and 4. SO CLOSE to keeping the the same speed. I think this may be the first time I actually sped up to practically starting pace during a run. I’m proud :)

Post-run, I did Lululemon’s post-run yoga/stretch thing before collapsing on my bed with a bottle of water. I’m still debating doing their Seawheeze half marathon especially since it comes with a pair of shorts. We’ll see how I feel after this week’s 5 miler.

I’m still hoping to fit in both a strength session and some yoga today but who knows of that’ll happen. Some foam rolling is definitely happening though, my news have been a little sore since the race and that only ever means one thing. Stupid tight quads.

Sunday Summary: the tired and sore edition.

Where I whine and whine and whine about how my knees feel all shaky and my legs and feet still hurt from running on hills. How do you hilly city people do it?!

But let’s recap last weeks workouts:

  • Monday – 25 mins of weight
  • Tuesday – REST
  • Wednesday – 3.1 mile run, 24 minutes of weights
  • Thursday – 1.18 miles of failed speedwork, 20 min yoga podcast
  • Friday – 20 min yoga podcast
  • Saturday – Starbucks Run for Women 5K
  • Sunday – 20 min yoga podcast


  • 8 miles of running
  • 2 strength workouts
  • 2 yoga sessions

Meh. I’m up to 13 miles for June, which is kind of exciting given that it’s only the 10th and I’m already at my total mileage for March and April. But I still have a long way to go to hit 60 miles!

So, this week, I want to do:

  • 3 miles @8:20
  • 4 miles @8:30
  • 5 miles @8:39
  • track session
  • 3 strength sessions
  • 2 wobbleboard sessions
  • yoga most days

That would bring me up to 5 strength session for the month, and 23 miles, since the track session will be about 3 miles.

But let’s talk about the track session. Seeing as this is my first one, the plan is to go easy and just see how I do. And thus, the plan of attack:

  • 1 mile warmup
  • 4 x 400, 1:50
  • 1 mile cooldown

I have no idea if that’s insanely easy or if the time for the repeats is actually legitimate. I got it from the McMillan calculator so I hope so?

Since one of my biggest issues with Saturday’s race was the hills, the 3 miler might also been done on those same trails. We’ll see.

And now for the weekly photo spam:

| so many samples | umm? |
| stupid birds | reese’s crack | pretty outfit |
| race loot | new goodies |