Road to Nike Women’s 15k – Week 2


Week recap:

The week started off with a sunny and warm run with the #betterforit ladies on Monday morning. Still struggling with running early in the morning but with such an amazing group of ladies, it makes the run a whole lot easier. We were also lucky to have a visit from Dr. Bubbs after our run, who gave us very helpful stretching and nutrition tips! Tuesday and Thursday I took a running break and did a complimentary full body NTC workout. I also ran with the NRC group on Wednesday night and clocked my fastest km yet. So encouraging to run with a group of people!! After 6 days of workouts in a row, I took a much needed rest day on Friday. To be honest it felt kind of weird to not do any physical activity on Friday. Yesterday, I ran my second furthest run ever, I ran 11.4 km at an average pace of 5:25min/km, which is the fastest pace I’ve ever run for such a distance. It was a hard run but it’s so rewarding to see that slowly but surely, I’m improving! And today, I finished off my week with a short but quick run before the weather turns to rain tomorrow. It’s neat to be documenting what I’ve been doing each day. I put the Nike Women’s 15k calendar on the fridge to keep tabs on my progress and workout. If you don’t have the calendar, you can always just make your own to keep track of your workouts.

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How I’m feeling:

Most of my runs felt good this week except for some tightness and pain under my foot and ankle on Saturday. I’ve been really careful and trying to put into practice the exercises I learned on Monday from Dr. Bubbs. I share them below 😀

What I learned:

0.68 x your body weight (lbs) is the number of grams of protein you should eat per day when training. Last week I talked about craving protein after long runs and it looks as though I’m probably not getting enough protein. On Monday, Dr. Bubbs came in to talk to us about nutrition and one of his recommendations was making sure we’re getting enough protein. Being a vegetarian, my protein sources differ from those who eat meat but there are still lot’s of protein sources that I can eat. I can eat eggs, yogourt, cheese, chick peas, edamame, tempeh, seitan, whey isolate, etc.

Use a golf ball or tennis ball to avoid getting plantar fasciitis. Dr. Bubbs recommended we roll a ball under our feet before running to avoid tightness and feeling pain in our feet while running. I often experience pain under my foot, so I’m hoping that using this tennis ball that I got (you can hit your local dollar store to find a cheap golf or tennis ball) will do the trick!

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Stretching after a run is so important! I’ve often forgotten to stretch after running but I’m realizing as the weeks go by, the importance of stretching post-run. Even if it’s just for a couple of minutes, it will make a huge difference in how you feel and your recovery process. Below are some stretches we learned this week that can be useful post-run.

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How was your training week? Learn anything new? How are you feeling?

Wishing you all a wonderful training week!


  1. Yes! Glad to see you getting your feet on the ball (get a lacrosse ball for firmness between the tennis ball and a golf ball!) and stretching. Stretching those hamstrings is so important and the glutes – I see you doing pigeon and crossing your ankle over your knee in a squat – so great 🙂 You can also cross your ankle over your knee and still stretch your glutes from a seated position if balancing is too hard! Good job Mel, can’t wait for your race!

    1. Thanks so much!! I wish I had you here to help me stretch afterwards! Need to get a foam roller next. I appreciate the tips. Maybe I should get you to give some stretching or nutrition tips on my blog journey towards the 15k 🙂 Thanks for your support! Means the world!! xo

  2. Hi there!

    I came across your blog after you liked one of my photos on Instagram yesterday. I’m in awe of your time for the 11.4KM that you ran recently. I’ve been training, basically from scratch since January to run the 10K that I just completed yesterday and my average pace was 7:11/km (finished in 1 hour and 11 minutes), and it was a mostly downhill course, so that helped my time. I’ve never been a fast runner, and just wanted to know if you have any specific type of training you do to improve your speed?

    Also, was wondering if you could tell me where you got your Toronto Nike Women’s 15k training calendar? I’m running it in as well, and now that my 10K is over, need to switch gears to 15K training!

    Thanks so much and I’ll be sure to follow your training!


    1. Hi Kristen! Thanks for your message! Thanks So much for your kind words! It’s really been a work in progress. Congrats on your 10k!! That’s awesome!! I think to improve your speed, you just got to keep at it honestly, try doing shorter distances sometimes and forcing yourself to go faster. Alternate that with longer runs, it should help. I actually got the calendar from Nike but it’s super easy to make a homemade one! That’s awesome that you’ll be running the 15k! You’ve got tons of time left to train, I’m sure you’ll do great! See you at the finish line 🙂 and thanks for checking the blog!!

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