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How to Make a Training Plan (And Stick With It)

Welcome to Monday!
It was a weekend jam packed with running for me. I did the Creemore Vertical Challenge 25KM on Saturday morning (recap will be on the blog on Friday). It was a fantastic course and although it was a training run for me, I was excited to finish first female.

Sunday, I spent the morning checking out the 5 Peaks Rattle Snake course with the race director and ambassadors and finished off the day by hosting a trail run in Waterloo with the Toronto Run Club Night Terrors. I love meeting other runners all throughout Canada and I have some exciting runs planned for the summer.

Doing some hill climbs to prep for next weekend!

Doing some hill climbs to prep for next weekend!

Group shot with some of my favourite trail running friends.

Group shot with some of my favourite trail running friends.


Night Terrors at the Hydrocut. Finishing off the weekend of trail running!

Night Terrors at the Hydrocut. Finishing off the weekend of trail running!

(As an aside, if you are thinking of running Rattle Snake next weekend, send me a message at lacesandlattes@gmail.com and I will hook you up with a discount code. )

Last week, I completed the finishing touches on my seven week training plan for my upcoming Endurrun marathon which will also serve as a launching point into my Scotiabank marathon in October. I’m not going to lie, it was a blast, but a wee bit hectic.

I used my MovesCount profile to create the plan and was able to track my weekly running milage as well as all my cross training. It is helpful because it gives me my average cardio for the week and I was shooting for between 10 – 12 hours and it landed me at 11.5! I have been meaning to do a post on how I track my training and I thought that this would be the perfect time, especially as I know many of you are thinking of upcoming A races this fall.

1. Determine the weeks leading up to the race – I knew that I had seven weeks to get into marathon race shape. Considering I am building from half marathon race shape, it really isn’t a proper training cycle length to build and taper, but I worked out some creative solutions in my cardio to add fatigue without the wear and tear.

2. If you are new to creating training plans, talk to an expert – For me, that was my coach. I sat down with him and brought my past mileage and weekly workout habits and we discussed the best ways to proceed. I would have made some silly training decisions without his advice.


3. Know it won’t be perfect – As I mentioned, I am not building in an ideal time frame, but it has allowed me to be creative. What do you do when you have a 30 KM run on tap for the same weekend you are doing an 8 hr adventure race? How do you add appropriate levels of fatigue without adding too much milage? (I am cycling an hour before my long runs).

4. Make it as easy as possible – I created the plan in Moves Count and added it to Garmin. This has uploaded my training into both my Suunto and Garmin watches so it can tell me what I am doing on any given day. It is also a great way to monitor milage.

5. Track your progress – I also hand write each workout into my beloved Moleskin planner which tracks everything for me from my appointments, workouts to my budget. If I lost it, I would be aimlessly wandering. An important thing I do with my handwritten workouts is to colour code them in the following way:

Green – I felt AMAZING
Orange – The workout was a bit underwhelming. I didn’t feel 100%
Red – It was full of pain and suck.

Zoomphoto Inc Event Photography

If I start dipping into the orange, I monitor my training and potentially adjust my milage or intensity or just take a plain old rest day to make sure I am not over training.
6. Don’t be ruled by your plan – As I mentioned, if I am feeling burnt out, tired or not into my workouts, I will take a rest day, no matter what it says on my training schedule. Also, sometimes life happens and your mother wants to take you for dinner or a long distance friend is in town. People always trump races for me so just remember that this is FUN and the track is always there tomorrow.

If you are interested in tracking my training, I am on Strava and Moves Count.
I will also be sharing pictures and updates on my Facebook page, Twitter and Instagram accounts.

What do you use to track your training?


Race Report: 5 Peaks Heart Lake Trail Race

Let’s talk trail races, shall we?

Last weekend, I did two races and both of them were different enough that I have split them into two posts.

Saturday morning, I raced the 5 Peaks Heart Lake course in the Enduro distance which was 14 KM.

It was a PERFECT day for racing. The weather was gorgeous, the energy was great in the racers and the course was HARD.

I arrived nice and early to pick up my race kit and say hello to some of my friends who were racing. Also to pick up the sweet swag at this race – this time around, there were some wicked arm warmers.


The race started at 10 am and I made a pretty grave error straight away which was starting out too quickly. I was wearing my new Suunto Ambit watch which I will be doing a review on in the future, but I am still learning how to use it, so instead of starting it, I changed my screen.

As Erin, the race director, later announced – This watch is smarter than you – and she was correct. It worked fine once I got the hang of it, but I wasn’t able to track my speed in the first couple kilometers and I was flying.

Eventually I settled into my regular pace and tackled the course which was much more difficult than I expected. Coupled with the first race of the summer run in the heat and the fact that I ate deep dish pizza for breakfast, it was a difficult race for me. (Re: the pizza, I am not saying I have it all sorted out nutrition-wise. It was early enough when I got up that it seemed like a good idea at the time. My gut thought differently around 10 KM.)


The race course itself had a nice variety of technical single track and rolling double track allowing me to be speedy in some portions and making me work hard in others. There is a MOTHER of an incline at around 6.5 KM and 13.5 KM that literally had me clawing in the dirt to get to the top. It is moments of a race like that which put the biggest smile on my face, even if I am hurting. This race also had a fantastic amount of fallen trees to leap over.

I crossed the finish line for a time of 1:12:42 which earned me fourth female OA and first in my age group. Yes, I am a fourteen year old in the results – I don’t want to talk about it..

My finish was even caught on film! (Don’t judge – I was HURTING)

I didn’t feel that great due to digestive issues, but that was rectified with some of the amazing food waiting for racers at the finish line.

I was able to stay for prizes this race and I was excited to hang out with my team (who won the team category!) and some of the ambassadors and friends.


What I ate: Dinner – Chicken breast, spinach, sweet potato
Breakfast – coffee, two pieces of deep dish pizza. (Just…no)

What I wore: Skechers GOUltra Trail Shoes (I review them here)
PUMA shorts
Health + Performance jersey (New Balance)

Check out other reviews by:

Health and Performance

Kent – A fellow ambassador

Michelle – A fellow ambassador

Another fantastic race by 5 Peaks! I will be at the next one at Rattle Snake Point on July 12 which promises to be just as technical and just as fun. Message me for a discount code and come join.

Did you race last weekend? How did it go?


Trail Running Etiquette

Happy Monday morning to you all. To my American readers – I hope you slept in this morning and are spending the day relaxing and enjoying a well-deserved holiday!

For the rest of us, it’s back to the grind! I had a fantastic, sun-soaked weekend full of long bike rides, weight training and camp fires. It is finally starting to feel as if summer is rolling around here in South Western Ontario.

Today I wanted to chat a little bit about trail running. It feels like it has exploded this year more than any other year prior and I am EXCITED about that! I fell in love with the sport in 2010 and I cannot imagine a week without spending some time in the local trails.


However, I have been getting some emails and comments lately with some trail running questions and I thought I would take some time and tackle basic trail running etiquette before the season is too long underway.

Stay On The Trail

In order to preserve the integrity of the trail system you need to stay on the trail. When you go off trail, you tend to destroy habitat and eventually if enough people stray from the path, the foot traffic can create a trail where one was not intended.

Leave Nothing But Footprints

Don’t litter. It’s so easy to leave gel packets and energy bar wrappers, but there will not be someone coming behind you to clean up like a road race. Litter damages the environment and ruins the experience for other people. Trash can also be  ingested by animals and you can harm your local wild life.

Stay To The Right And Pass On The Left

Ideally you should stay to the right, and announce your presence by saying, ‘on your left’ as you pass.


Share the Trails

If you are training on a system that is both mountain bikers, runners and hikers, be aware. Announce your presence clearly to hikers who are moving slower than you and hop off the trail to the right when you hear a mountain biker approaching.

Run Over Obstacles

Run single file in the middle of a trail, even when the trail is obstructed with a fresh blanket of snow or is muddy. Go through puddles and not around them. Running around mud, rocks, or downed tree limbs widens trails, impacts vegetation, and causes further and unnecessary erosion. Use caution when going over obstacles, but challenge yourself by staying in the middle of the trail.

Be Aware of Trail Conditions

If the trails are exceedingly muddy, refrain from running  so that you don’t create damaging potholes in the surface. The wetter a trail is, the more damage you can do. Trails that have been constructed with rock work, or those with soils that drain quickly, may hold up to wet conditions – even a downpour. But, in general, if the trail is wet enough to become muddy and hold puddles, all hikers, runners and mountain bikers should avoid it until the moisture has drained. Tearing up the trail ruins it for everyone.

Happy trail running!

What is the most important piece of trail etiquette for you? 

Goals for May

Goals for May 2014

What a weekend! It was one of those weekends full of amazing people, great memories and not enough sleep. The kind of weekend that leaves you exhausted come Monday morning, but with a huge smile on your face. I am so blessed to have a strong community of friends and runners who consistently make my day and that is something to be grateful for.

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If you follow me on Strava or Instagram, you saw there were lots of hills that were ran this weekend. I have a big hill race coming up next weekend and I want to be ready!

It is hard to believe that we are already in May. I have been ramping up my milage for my big summer races and so far I have been fortunate to remain injury free. It’s time to take a look at what I want to accomplish this May but first, let’s check out how I did in April. 

1. Foam roll and stretch every night before bed. C

Yeah…this was not a thing that happened. I had the best intentions, but I wasn’t able to execute it regularly because I found myself choosing between foam rolling and sleep, and sleep always wins. I did add a baseball and lacrosse ball to the therapy family arsenal so I feel as if I am more preventative than ever. I have made a huge effort to stretch and roll after ever hard run. Plus, our hot tub is open now, so there have been some long therapeutic soaks.

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Living dangerously

2. PR my next race. A+



Check and check. Two races down in the books and both with a PR that shaved minutes off my old time. The interval training I have folded into my plan has been paying off!

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3. Stream line my schedule and instigate a bit more organization and time management. B

I have gotten better at my schedule and adding a few life hacks in to my days to help things flow more smoothly but I have realized that I thrive on being busy…almost too busy and until I can shake the habit, no amount of streamlining will add extra time to my day.

4. Organize my laptop. A++

I spent an evening at Starbucks with a latte and cleaned up my computer. It was fun to go back and find things I had written in undergrad and I even found a piece that I will be sharing in the upcoming months. SO nice to have a cleaned up computer.

5. Make big progress on my blog project. B

Blog projects always take longer than anticipated in my experience. I have had a number of meetings and developed the template, but there is still a bit to go…

Onto May! This month, I want to…

1. Increase trail running for Sulpher Springs and 5 Peaks Series. 

Lots of trail running friends have been shaken out of the wood work and I have been setting up more regular runs to go take in the local trail systems. I need to increase my hill training and technical skills so I am looking forward to adding more trails in May as the systems dry up and hope to add a brunch or two at the end!

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Past Sunday morning = Perfection. Long trail run and brunch

2. Increase community involvement. 

I have been given a really exciting opportunity to lead a running clinic with a local organization. I LOVE the community that I live in and I am excited to become involved in a new and exciting way.

3. Have a rocking race weekend on my birthday.

May 31 was the day that I first made a run into the world and I am celebrating with a weekend of racing. It kicks off with the Terra Cotta 5 Peaks run and ends with the Women’s Half Marathon in Niagara. I would love to see you at one or both of the races. They are my birthday parties. The race organizers just don’t know it yet…

4. Take one night off a week. 

I had alluded to my bad habit of busyness above and I am finding that it is getting just a little insane. For the sake of my training and mental health, I am reserving one night a week where I am home with nothing to do but get things done like cooking, laundry and blogging. Fingers crossed I can get an A+ on this one.

5. Spring clean!

It’s the time of year where my space and my car could use a little TLC and May is the month to tackle it!

What are your goals for May?


Earth Day and 100 Miles of Wild

Yesterday was Earth Day and April marks the one year mark since I did my first trek with Adventure Science and was introduced to the amazing group of people who I now count among my most inspiring friends.

pdf_TEC Flag 112 Report_100 Miles of Wild

The environment and my sport are completely connected for me – I have spoken in depth about trail running and the environment before such as the intersection between sustainability and athletics, but for me, nothing solidified it more than my 100 Miles of Wild experience.

Yesterday, they released the official science report of the trek and it is full of our discoveries from animals, ancient skulls and oil pads. It was such an eye opening experience how something that was described as “hell with the fires gone out” could be teaming with life and discovery.

100milesof wild

I’ll never forget the very last morning of the trek, I was feeling tired and cold and I sat up in my little tent, opened up the flap to reveal the Badlands and a field of bison grazing right in front of me. I was sitting curled up in my sleeping bag, having spent the last 7 days running across the ever-changing landscape without a shower or even a mirror and I felt completely happy.

Photo cred: Andrew Reinhard

Photo cred: Andrew Reinhard

Not many people have the chance to just LIVE outdoors. Camping is different – I have been doing that since I was a child. Running the 270 miles across the Badlands as a team required a narrowing of focus to the point where all we were focused on from the moment we got up to when we went to sleep was covering the miles and making observations. It was therapeutic, exhausting and amazing.

Modelling some petrified wood

This is why I love this sport. There is something very primal about running long distances off the beaten track. Time becomes irrelevant because all you are focused on is moving forward. This is why it is important to me to care for that beaten track. Because I run each trail as if it is mine.


Happy belated Earth Day.

To read the official Adventure Science report on 100 Miles of Wild, click here.

What is the connection between running and the environment for you? 


Is Trail Running Becoming Too Commercialized?

I began trail running in 2010 which seems to be around the time that most runners discovered this unusual sport. For me, I began running trails because one of my 60 year old coworkers at the time was a trail runner and he told me I hadn’t run a race until I ran a trail race. And that you didn’t run a trail race until you ran an ultra marathon.

At 20 years old, I was inexperienced in most race distances – the longest race I had ever completed was a 7 miler, but I went out and bought a pair of trail shoes and signed up for a 50 KM, because I wanted to run a trail race and that seemed like a logical place to start for me.


I was immediately struck with the COMMUNITY that surrounds trail running as I began training. I did some shorter trail races with the 5 Peaks Racing Series and started the races sipping bold coffee and finished in sitting on grass, watching the winners receive their prizes. I felt like I had found a home.

The actual race was a gruelling one for me, but because trail races are smaller than road races, it was an intimate and inspiring experience. I fell in love with the rustic charm of trail racing and I have carried it with me. The local trails became my regular haunts and I even am bold enough to claim they are named after me.


As a social person, running trails is a time where I can be alone to think, to work on myself and to just play.

That being said, in my short time in the sport, I have watched it explode. The amount of trail 100 milers across the country has grown exponentially because people not only want to grind out 100 miles over wretched conditions, but are willing to pay thousands to do it.

Small races that used to attract only the craziest in the world now have to resort to lotteries and often need to wait years to be chosen. More companies are being attracted to the sport and more money is being poured into the sport.

And you know what? I am glad. For me, popularity is not going to taint this sport. At the core of trail running is a sport where a bunch of down to earth, motivated people just want to go out and race together in the woods. Despite more and more people joining us on the trails to challenges their bodies and hearts, it will still only attract driven, simple people. The rest will be weeded out over the long up and down hills of the race courses because the core of trail running is a pure love for being outdoors and of running.


As more money and companies flock to the sport, it gives trail athletes a chance to be supported in a sport they love which is how it should be. I even have been positively affected, being able to race for 5 Peaks and represent SKECHERS trail shoe line. Goodness knows that could never have happened without the sport growing in popularity.

I want more people to know about trail running. I want people to go out and get lost in the trails for a morning, leaping over logs, exploring trails and leaving the watch behind. Sunday mornings are my long run where I leave the numbers behind and just go run trails for a couple hours. So much of my training revolves around intervals and splits. Trail running gives my mind a break and I think it is something that people desperately need.

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So if you aren’t a trail runner and it sounds like something you want to do, are you busy Sunday morning? Because you will find me on the trails training for my next trail race that is bigger than last year. And THAT is awesome.

Do you think trail running has become too commercialized? Why or why not? 

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Competition in Trail Running

Top of the morning to you!

I hope you all had a fabulous weekend and are ready for your last full week of work before the holidays.

This weekend, I said goodbye to the snow and headed to sunny Arizona to hike some trails, visit some friends and trek the Canyon with my dad.

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Today I wanted to talk a little bit about competition and trail running.

There have been speculations that the sport has become too competitive as sponsors have been introduced and as the sport gains traction, events are pulling out bigger names and stronger athletes than ever before.

The trail community has been notoriously friendly, humble and down to earth. It seems almost counter to the culture of the trail to be hyper competitive, as people often visualize a lean, tanned athletes eating berries along the path as they run to the top of the mountain.

The truth is though, that in trail running, like every sport, you are only going to experience from the race what you are going for. If you are just starting out and are running your first ultra, merely to cross that finish line with a smile (or at least a good photo that hides your grimace), you will have a fantastic race, despite the fact that there are elites in the pack that are finishing a good 3 hours ahead of you.

On the other hand, as a racer myself, when I go to a trail race, I want to work hard to for my place. Sure there is a more relaxed culture in trail running, because really, how angry can you be surrounded by forest? But in reality, I want to be chasing the tail of the person in front of me and sprinting to that finish line.

Competition pushes me to find my limits and make sure they are maxed out.

In my mind, if you are not able to have competition in a sport, it cannot be truly defined as a sport. Despite the happy-go-lucky persona that surrounds the trail community, the drive to win and a stiff competitor are not ruining the sport, but validating the sport itself.

          What do you think? Is competition in trail sports important to you or do you find that it is ruining the sport? 


Should Kids Be Allowed To Run Ultras?

As an early twenty something, I get a lot of advice from other people who have lived longer than me. Most of the time, it is quite welcome, as I have never done this whole thing before and having people weigh in with their own experiences is enlightening and relatively helpful. However, I find lines are crossed for me when the advice switches into the speculation side of things, rather than the fact based. Take running for example. I have been told to stop running, especially the long distances, for many reasons, but a few of my favourites are listed below:

  • You will wear yourself out. You only have so many heartbeats and if you waste them on running fast, you will never get to live long.
  • Running will make you look old long before your time.
  • You will become overweight because of an increased caloric need.

I try to be gracious, but my go-to answer on this one is that my main motivator for running is not for health. I run for the same reason that other people may play an instrument or watch tv; it is a form of relaxation and an outlet to relieve stress.

When the question cropped up on whether or not kids should be able to run ultras, I felt as if the same backlash I get for my running applies here.

Here are the facts:

Ultras are an adult sport; the average ultrarunner is 35 – 40 years old, wealthy, educated and motivated. You never see a child on the starting line because ultras beat up their little bodies.

The younger you are, the more fast-twitch muscles you have, which means you have more ability for power and speed. As you age and hit the ideal ultra running age in your 30′s and 40′s, you begin to lose some of those fast-twitch muscles and move into a larger percentage of long distance friendly slow twitch which provide increased ability for endurance.

So far, ultras sound like the last place that a child should be present at from a health point of view. It can be dangerous on the trails, there is sometimes high level navigation involved, and they could damage their bodies because as far as I know, there has never been a civilization where children participated in stretching hours on endurance events. 

But the reality is, sometimes ultras are not run for health. A prime example of this is a beautiful, young girl named Winter Vineki whose father passed away when she was young from prostate cancer.

In his honour, she has been completing her goal of running a marathon on all seven continents. Not only that, but to be the youngest person to ever achieve this. Although she is not running ultras, there have been people frown upon the marathon distance for someone so young. For me, her age is not important – it is the fact that she is doing it for a reason that is important for her.

I think ultras are not the greatest idea for kids if health is the primary focus. But when you remove that from the equation, you are offering them the option to set world records as the youngest to ever accomplish something, to get outside for hours on end, to travel and to prove to themselves that they can. In a world that is full of children who watch hours of tv, I don’t see why they would try and stop a child who would want to do hours of running. The reality is, kids love to run. And I don’t think it is in our place to stop them.

Efficiency fail

Is there too much emphasis on ultra-distances in trail running media?

Raise your hand if you are a competitive runner.

Efficiency fail

with poor form, apparently…

I have been known to be photographed running with those horrid “knife hands” (you know the ones…) and wear a look of intense focus and an alarmingly fierce expression when racing.


Please enjoy a photo of all the offenders in one. A little package of intensity for you.

Unfortunately, when it comes to race distances, I am just as competitive but it stops being with others and becomes a competition with myself.

The question stops being “how fast can I run?” and becomes “how fast AND far can I run?” This is all well and good, but when I am signing up for races, especially trail races, I find myself viewing it as less of a race if it is not the very highest distance offered and myself as an inferior runner if I do the 50 km instead of the 50 miler.

Part of this is the never-ending quest to see how far I can push myself as a runner and the other piece is the media surrounding these events. A news story almost never headlines the shorter distance, but often reads something along the lines of “Check out this awesome elite athlete who destroyed the maximum distance!” and somewhere near the end will mention an equally deserving athlete who ran a shorter distance.

So is there too much emphasis on the distance in trail races?

Despite the media influence on my opinion of trail racing, I don’t think there is.


Shorter distances attract faster runners by and large. There is an entire racing world dedicated to speed, but when I think of trail running, the essence of the sport is distance to me. Covering maximum distances requires a mental state that overwhelms the physical state. I am not saying it is not impressive to run fast, (in fact, as a slower runner, I am envious of the speed of my peers), but what I am saying that the long distances require both mental and physical endurance beyond what is needed for the shorter distances. Not everyone can run fast, but I think that almost anyone can run an ultra-marathon with the right training, both mental and physical, and that is something that needs to be celebrated and where I think the media is in the right.

Also, on a lesser note, the human experience partially about pushing beyond our boundaries and celebrating those who do the same. As someone who works in media, it is more likely to sell if the heart of the story is engaging and maybe a bit shocking. Telling the world that John Smith ran 50 km in 3:30:45 will not be as impressive to most as saying that he simply ran 100 miles. Yes, without stopping. 

I cannot see the focus on trail distances changing much over the next while and that is fine by me. I think it creates a more inclusive coverage for all runners; when I run that 100 miler when I turn 80, I will be more than grateful that they are celebrating the distance rather than the speed!

June Goal Check-in and 5 More for July

Happy Holiday Monday, everyone!

It is crazy to believe that we are already into the summer, but I am determined to soak up every bit of it! Right now, I am most likely on a beach or running the trails; soaking up, indeed!

The beginning of every month is also a time to check in on how I am doing with my monthly goals!

How did I do?

1. Keep the ball rolling with therapy and make yoga regular part of my workout routine. 

Well..I bought the one month pass to the yoga studio and used it a grand total of 2 times. Queen Street Yoga is a cute and happening studio right around the corner from my office, but I found I was just too busy to make it. I am giving myself a C because I was AWESOME at stretching, icing and foam rolling after my long runs, so that is almost like yoga…

2. Get some sleep.

This is the first time that I actually made progress on this goal. The nights that I was only able to get 5-6 hours, I tried to find space for a nap in my afternoons. I have felt significantly more rested this month. Fingers crossed that it all pays off on race days.

3. Complete an Under Armour challenge a day.

If it wouldn’t be for that silly qualifier of “a day”, I would have done better, but I have not been able to upload as many challenges as I was hoping. Again – due to that whole not having time thing..
I have filmed some videos for it and will be putting them up in the next week.

4. Increase my trail training and start running with more local trail runners. 

I have increased my running and have started ramping it up for my fall marathon, but I have done mostly back road running. I have reached out to more trail friends and actually July is full of trail training so it is coming a month late.

5. Keep the reading happening. 

Totally. I have been loving the extra time to read, with my surgery and the longer days. Here are a few books that I read this month:

This book has was an amazing read. It is a true story that covers the story of 26 men who attempted to cross the Mexican border into southern California. Only 12 made it out alive. Not a comfortable read; I found myself cringing, but it did make me want to run the Copper Canyon Ultra in Mexico someday. Absolutely recommend.

I loved the Life of Pi story, so when I saw this book recently, I scooped it up and blazed through it. A fast, beautifully written read that is full of mental gymnastics. It is a fictional autobiography of a young writer and traveller who wakes and finds his gender changed overnight.

[I feel I need to add: if you ever want a borrow a book I have read, I own them and would be more than happy to lend them to you!]

Ok. On to July.

1. Drink more water!

Despite getting a new hydration pack this past week, I still need to increase my water. I am aiming for 4 L a day and since I broke my favourite water bottle, I am planning on buying a new one. I have no idea what it is, but if I like my water bottle – I drink more water.

2. Have a stride analysis. 

After searching high and low, I have FINALLY found someone who will hook me up to a treadmill and properly analyse my running gait. After that, I am planning on booking in with a specialist who is able to make the adjustments I need. Race PRs, here I come!

3. Read this book: 

I have finally ordered it and am looking forward to improving my training tactics.

4. Focus on Megan’s wedding. 


That’s right! One of my favourite little misses is become a Mrs this month and I get an absolutely fabulous new sibling out of the deal. :)

She is having a beach themed wedding and I am looking forward to the last month of prepping, primping, adjusting, speech writing and organizing before the big day at the end of the month!

5. Begin marathon training | Follow a log. 

I am the worst runner for just running when I feel like, for as long as I want. Although the enjoyment factor is high, the strategy is low. I am planning on doing some longer races this fall, including the Scotiabank marathon in Toronto.

Although I can do high milage, my goal is to run a Boston qualifying time, so I will need to be disciplined with putting in the regular miles and not just hammering them all out on the weekend which has been the trend this summer thus far.

And that’s a wrap. I am headed out to go get started on my goals.


I want to know:
What are your goals for July?
What did you do for the long weekend?