TransRockies Run Training Recap: Weeks 13-16!

It’s kind of shocking how quickly it feels like four weeks passes and I’m writing another training recap. This one isn’t the most fun because I have had two weeks off of running now and am trying to rid myself of some shin splints, but it’s been a good reminder to slow my roll and enjoy a little off season. I think I’ve had more ‘off days’ in a row in the last two weeks than I’ve had in the last two years. The icy, slipper, cold streets have reduced my FOMO a ton and I’m just looking forward to getting back to some easy runs and finishing off the year as strong as possible.

From the highest of mileage to the lowest of mileage, this recap has it all. I’m super duper excited for 2018 and every possibility that it will bring. I’m comfortable with letting any ache or pain disappear in this last month of year so I can tackle all big plans in 2018. Let’s jump into the boring number stuff that only my mom (maybe) and my future self are reading. 😉

Week 13 – November 6 – 12, 2017 – 36.15 miles

Monday: 60 minute spin class + 50 minutes strength training

Tuesday: 2 X 60 minute spin class

Wednesday: 10.70 miles (9:12 min/mile)

Thursday: OFF

Friday: 9.46 miles (9:09 min/mile)

Saturday: 10.24 miles (9:12 min/mile) + 50 minutes strength training

Sunday: 5.75 miles (9:27 min/mile) + 35 minutes strength training

Week 14 – November 13 – 19, 2017 – 30.23 miles

Monday: 60 minute spin class + 4.32 miles (9:22 min/mile) + 25 minutes core

Tuesday: 60 minute spin class + 3.12 miles (9:23 min/mile)

Wednesday: 7.01 miles (9:12 min/mile)

Thursday: OFF

Friday: OFF

Saturday: 6.25 miles (9:11 min/mile) + 35 minutes strength training + yoga

Sunday: 9.53 miles (9:36 min/mile) + 15km walking

Week 15 – November 20 – 26, 2017 – 2.03 miles

Monday: 60 minute spin class + 45 minutes strength training

Tuesday: 2 X 60 minute spin class

Wednesday: 2.03 miles (9:43 min/mile)

Thursday: OFF + foam rolling

Friday: OFF + foam rolling

Saturday: OFF + foam rolling

Sunday: OFF + foam rolling

Week 13 – November 6 – 12, 2017 – 0 miles

Monday: 60 minute spin class

Tuesday: 2 X 60 minute spin class

Wednesday: Physiotherapy + foam rolling

Thursday: OFF + foam rolling

Friday: OFF + foam rolling

Saturday: 60 minutes cycling + yoga

Sunday: 65 minutes rowing and strength circuit + foam rolling


Latest gear purchase: Brooks Cascadia 11 trail shoes! I have had one run in them, a solid 2 miles, so really got that feel for them. I’m hoping to test them out a lot more on these icy streets soon as I am a huge Brooks fan and can’t wait to fall for their trail gear!

Favourite fuel: Lara bars. The coconut cream ones are my favourite!

Proudest moment: Stopping at 2 miles when I felt stabbing shin pain. The diagnosis ‘stress fracture’ flashed before my eyes and I knew I needed to stop. It’s a good thing I did too, because I think I finally got ahead of an injury for once and my physiotherapist warned me that any more running would have likely lead to a stress fracture after a bit more time. At least, ahead enough that it likely won’t be months off of running! Hurrah!!

What I’m working to improve: Consistent foam rolling. It’s improved in the last two weeks… free time gained from not running will do that to you… but I know I can improve more.

Feeling about TRR: Nervous! My ego was knocked back a bit with these stupid shin splints, but I’m super thrilled with what 2018 will bring!


  1. with all those long (10’ish) miles several days in one week a couple of weeks running, on top of walking a tonne and other work-outs, it seemed like a lot. Glad you are listening to your body and giving it a break. Sometimes the rest will get you a lot further than the actual miles…..

    1. Yes definitely. It was so hard to resist the momentum of feeling great and wanting to keep doing more throughout the last couple months, but as we know, that comes at a price. 🙂

  2. Smart to cut back on your training. I remember reading your recaps and wondering why you were doing back to back “longer” runs so soon (i.e 9 miles, 10 miles). The body needs time to adjust. Good luck with it.

    1. Thanks Jenni, yes running with some speedier and more experienced friends is hard to resist and definitely cost me! I’m super excited for the rest before slowly working back in the new year!

  3. I reinforce that your FOMO should be dwindling… although the temps have been nice in Edmonton lately, the sidewalks/trails/roads have been extremely treacherous to run on! Hope the shin splints feel better soon.

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