Don't Do This At Home

If there was ever a day I dreaded going into a running store, it was Saturday.

I had Silas' 53,203-pound car seat slung over my right arm (12-pound Silas was in it) and a box with a pair of Asics GT-3000 in my left hand. I was taking two items in but I would only be leaving with one. And since Silas was sleeping, I figured I would take him and return the shoes.

Ah. The shoes. I had purchased them the week before when Mark and I were shopping with the boys. We had spent plenty of money that day and I figured, "Hey! Why not spend more?" Also, the achy, old lady knees wanted new shoes.

The store was busy that day but I managed to snag an experienced store employee, who re-evaluated my gait and gave me some suggestions.

I pronate. Not a lot but enough. I could keep wearing Brooks Ravennas but if I were a new runner, he might suggest something with more stability.

I had been thinking more stability and decided that a post-partum return is much like being a new runner. I tried on the Saucony Guide, Brooks Ravenna and the Asics. I ran up and down the track in the store, trying to get a feel for the shoes all the while trying to corral my oldest son as Mark bounced the youngest.

Finally, I decided that I've never been particularly picky about shoes and the Asics were good enough.

Except they weren't. Two runs in, and I wasn't in love. I don't know why. And, for the price of running shoes, you should love them. So, on Saturday, I returned them.

"I'll come back when I don't have kids with me," I sullenly told the senior floor sales manager.

Thus the gist of this post: Five things a mother runner should never do.

1. Shoe shop with kids in tow. If they are able to walk, they will want to run on the treadmill, try on shoes, try on "boots" (aka leg mannequins modeling compression socks), taste the "snacks" (nutrition products) and play with balls (myofascial release tools). If they can't walk, they will want to snack ... on you. You will be distracted, frustrated and make poor decisions.

2. Skimp on the stroller snacks. For the fearless leaders of the stroller brigade, bring no less than one food item per mile. It can be as simple as a Dum-Dum per mile or a cache of healthier options like baby carrots, fruit and raisins. Think I'm joking? Miles can put down a package of fruit snacks, granola bar and string cheese before our first water stop. Listening to him yell, "I'm hungry," for 3 miles is like my version of a slow death.

3. Put Nuun, Gu, etc., within reach. I can't count how many times Miles has flooded the bathroom sink in an effort to make his own Nuun. Chocolate Gu tastes like frosting. Chomps are fruit snacks. And, to him, they are all his. Except one package of Chomps is nearly equal in cost to a box of fruit snacks. His favorite song right now might be "Worth It" but I say no.

4. Use the only foam roller in the presence of children. They will sit on you, push you off, tell you that you are doing it wrong. Grab a second one on the cheap at TJ Maxx or wait until they go to bed. You'll be crying enough for the both of you when you finally get to your IT band.

5. Discuss things like bloody nipples, relieving yourself in the woods or other bodily functions in front of them. They will remember it. THEY REMEMBER. Of course, they can't tell you what you just said or what they had for lunch but they can recall bloody nipples. And then, they will ask your running partner about bloody nipples every time they see him.

At the crack of ... {A Three Things Thursday Post}

Five miles at 5 a.m. from the YMCA – that was the plan. And it was a good plan, too. For the most part.

Oh, and by the most part, it means I learned a few things.

A photo of sunshine and happiness, one of which did not take place on the run, because we need them in our lives.

1. While my inclination for early morning runs is to give myself as little time as possible, it is paramount that you give yourself enough time. After all, one of the key qualities of a good BRF is being courteous (aka being on time). I generally require 15 minutes to pump, 5 minutes to poop, 5 minutes to get dressed, 5 minutes to eat/hydrate, 5 minutes to fumble with the lock and 10 minutes to drive to the location. So, I need to wake up 45 minutes before I plan to meet a friend.

4:15 a.m. would have been the time this morning. Just one thing: 4:15 sounds so early, like a million times earlier than 4:30. I decided that I could streamline the process, sleep in my clothes and get up at 4:22.

In reality, I had to cut my 5 minutes to hydrate and eat and was lucky that I had a shorter drive.

2. My later wakeup was not the only reasoned I was forced to cut my pre-run snack. In my rush to get ready (because I cut my prep time), I dropped a brand new jar of strawberry jam on the floor. Want to guess how that worked out?

Note: Do not try to "save" a portion of the jelly for a PB&J under the hope that that part was not near the glass. Even if it wasn't, you will swear that the first bite and any subsequent bite is full of shards.

3. Establish a "run late" window. Tell the person/group that you will wait for x number of minutes before heading out solo/with others. Be sure to exchange phone numbers so that you can send an update if you, say, get stuck behind a train or needed more than 5 minutes to poop.

But lessons aside, I was lucky to have an easy, nice run with one of the gals from the group. I haven't run with her much since the whole birth thing and it was a nice chance to catch up ... and maybe reminded why I'm glad I'm not running a marathon.

This year, at least.

15 Days In: Thoughts on the #RWRunStreak

I was tired. Grumpy, even. I moved with apathy and fatigue. Even the sight of my beloved BRF failed to bring a smile to my face. I blamed the weather. It was 21 degrees, real feel 10 degrees less than that. The day before had been in the 30s and on Tuesday night when I ran, it was nearly 40.

What the hell were we doing? What the hell was I doing?

"Do you even want to run today?" Tami asked jokingly as we greeted each other underneath the yellow glow of the parking lot lights.

"I have to run a mile for the streak at least," I said, shrugging my shoulders. "But, I mentally told myself 5."

And so we ran 5 miles — not because of the streak. We ran because we were there, awake (sort of) and dressed the part. We ran because it's what we do and a chance to chat child-free about whatever we think of. We ran because, let's be honest, after the polar vortex, 21 degrees with no snow is really not that bad.

Forty-eight minutes later, give or take a few seconds, I was done. I was happy. I was awake. And, by proxy, I had completed #RWRunStreak Day 15.

I'm a bit surprised — and not — that I've made it this far. I am not a quitter so once I say I'm doing something I do it but I'm busy. I work. I'm a mom. I am obsessed with the second season of "Vikings," which is now on Prime.

Sorry. I had to take a moment for that. I would recommend that you do the same.

OK. Back to the streak — and the point of this post. It's been 15 days and, though not life changing, it's been a bit interesting.

A few takeaways:

‣ Running every day isn't that  hard, at least physically. Thus far, I haven't felt as if I needed a complete rest day nor overly tired from running the extra mile — literally. The challenge is fitting it on days that were typically not running days, such as those when I teach.

Quick upside: I'm on the gym floor and get to interact more with members when I run a mile on the treadmill before class.

‣ It makes me run when I normally wouldn't. Duh, right? But take Tuesday. I had planned to run in the 5 a.m. hour but turned off my alarm at 4 a.m. after getting up with Miles and being unable to fall back asleep. (My issue, not his. I was glad to soothe him after a nightmare.) My back-up morning run is after dropping off Miles but I was behind on my column and needed to go in early. So I ran in the evening after dinner. I did not want to, not at all. (I swear there's not a theme!) I wanted to eat more tuna casserole and sit on the couch. But I got out there, and I did feel more accomplished for it. I like the streak for that.

‣ Running a mile is hardly worth it. I feel like by the time I get dressed and find a groove, I'm home again. I almost always go over, even just a bit, if I'm not on the treadmill. Partly because my reliable mile loop is off limits after the dog attack, partly because I want to be out for at least 15 minutes.

‣ The temptation to run in pajamas is great.

‣ It's hard to keep the 10 percent rule in mind. We've all heard it — increase your mileage only 10 percent a week. Well, if you are a recreational runner in the off season, you might not be running 30 miles a week over four to five days. Adding just one mile a day, three days a week will boost your mileage significantly. I think it's more important to worry about increasing long run distance but there's something to be said for weekly mileage.

‣ Need more room! I track my mileage in a Google spreadsheet, and copy it for the next year. Well, I'm not even two weeks into December, and I only have eight rows left.

Not really worth it's own bullet but I sort of hate how the streak lowers the average miles I log per run. In November, my average run was 5.86 miles and in October, it was 5.88.

‣ Speaking of the miles, it's a lot of junk. I'm not gaining fitness (though possibly preserving it), building endurance or getting faster. I'm running the same routes at nearly the same pace, day after day. The streak makes it difficult to do much more than that.

‣ I friggin' love it. I love feeling somewhat pompous when I let it slip that I joined in (so sorry, so true). I love that my friend is doing it. I love that there's a community. And I love that it gives me an attainable goal at a time when major feats are a while away.

So, who's streaking? How is it going?

Say what? I talk about running too much

How often do you talk about running/working out?

Larger than life Kim/Flat Kim/Cut out Kim — aka Kassondra — recently came to work with me so could entertain my co-workers and get the heck out of what will be Baby X's room.

At first, we were at a bit of a loss as to what to do with her but a manic day that required some comic release gave us a few options. We hid her in the supply closet and in the corner of people's offices. She stood in my place when I went to lunch and in the corner when she was on time out (aka getting on my nerves). We snuck behind co-workers' chairs and left her there, only for them to turn around in shock.

Over the course of the week, her home became next to the white board. It was out of the way and not incredibly startling. It also gave people the chance to write what Kassondra was thinking.

I don't think much over the course of the day beyond, "Where's the coffee?" buy my work husband devised the longest-lasting message.

"Hey - did you know I run?"

Let it be said that my work husband is not a runner nor is he particularly interested in it — unless it's a passive agressive commentary or the butt of a joke. Also let it be said that I chuckled.

And then, I thought. Do I talk about running too much?

I really try to limit the fodder and stories to my running circle, conversations with Mark and posts here but it does permeate my life. My stories often start with "I met Tami for a run and ..." or "I was on a run when ..." or "I came home from running and ..."

I can't help it, though. By the time I get to work, one of three things has likely happened — my spirited child, whom I love dearly, has made me crazy, I went for a run or I taught class. What else am I going to talk about? Miles questioning why I call him Miles because, obviously, he is Batman.

OK, I talk about that, too. Who wouldn't? He's cute and far funnier than I am.

For me, it's hard not to share that part of my life. I don't think of myself as someone who runs but a runner. It's who I am and the miles course through my veins. To not talk about it would be ignoring hat.

Note: I could always pick up a hobby like crocheting and then I can talk about how often I hook.

When a dog bites: A cautionary tale

It was the perfect day to run. The cold temperatures had disappeared, and it was a 50-degree fall day. The wind had calmed. The sky was clear.

I couldn't not run and if I was going to head out, I should use the opportunity to start my plans to get Denali into shape. After a run group member brought along her dog to the past two weekend runs, I was inspired to get Denali to the point. Tami told me that she had been running a mile or so with her dog, dropping him off and finishing her runs.

Her idea sparked something in my brain, and I decided that I would try to run a mile with Denali every day through the end of the year. It's not going to be a streak — he will be boarded over the holiday — but it would be a strong effort to make him a part of my exercise routine.

Mark was impressed with my initiative, and we agreed that I would run 1 mile with Denali while Mark bathed Miles. I would be home before it was time to read to Miles.

At 7:05, I put on my You Saw Me vest (code "healthy strides" for free shipping) and got Denali leashed up. The excitement was palpable as we stepped onto the front porch and heard the encouraging buzz of the Garmin.

There was a short walk to the corner and we were off. Denali was more than energetic in that first tenth of a mile up the street. My breathing was ragged and my steps quick. I tried to slow us down as best I could. After all, this would be an e-a-s-y easy run for me, and he was getting back into shape.

We began to settle in to a more comfortable pace as we headed north on the boulevard lined with beautiful historic homes. The third of a mile stretch, surrounded by modest family homes, never ceases to stand out to me. We headed south again, headed home, when we reached the stone entrance of the neighborhood. There was a slight uphill and then we had a steady grade down toward home.

Denali was happy. I was proud. I thought about what a great start this run was to our project.

And then, a block from home, it was over. Seemingly out of nowhere, a neighbor's dog ran toward us and grabbed Denali at the throat. I'm not sure what happened next. There was a fight, yes. There were yelps and violent movements.

In the middle of the street, frozen, I screamed for help. At the top of my lungs for what seemed like 2 minutes. I tried to keep hold of the leash and pull Denali to me. To bring him to safety. The dog, though, was still there.

With a snap, it was over. Denali's prong/pinch collar had come undone by the stress of the event and he was free. He ran down the street, away from the attack. Away from me. As I went for him, the owner came out of the house. Silent. The dog disappeared into the darkness.

I screamed at her between calls for Denali. "This is the second time your dog has attacked him." I was on the cusp of crying. Still, silence.

I found Denali on the porch, panting and still. He was shaken — hell, we both were — but he was fine. He was safe. It was over.

Knowing what to do in that situation was difficult. Eerily enough, this weekend my running buddy and I were talking about how we wouldn't know what to do if our dogs were attacked on a run. You want your dog to be safe but you need to keep yourself safe, too. Intervening between two dogs can further anger the attacking dog or you can get caught between them.

Here are some tips:

Turn away. If possible, turn your back to the attacking dog and try to lead your dog in the other direction.

Look away. Do not make eye contact with the attacking dog. It will signal that you are not a threat.

Commands. Try issuing familiar commands to both dogs. Sit, stay, back away, leave it. It might offer a cue to the dog to be obedient or seek positive reinforcement for listening (read: treat).

Carry pepper spray. Don’t be afraid to use as much as needed and spray directly into the dog’s nose and eyes. Be mindful of the wind so you don’t spray yourself. If you have to use the spray on your dog as well, don’t hesitate to do so.

Carry a flashlight. A bright light  can be directed into the eyes of an attacking dog to temporarily blind him.

Carry a whistle. The loud noise might help break up either dog’s focus during a fight, and will help call attention to other people in the area to come help.

Sources: Canidae, Shiba Shake and WikiHow

Friday favorites

If I had to be honest, I've been teetering on the edge of burnt out when it comes to running. The aggressiveness of my training plan (my fault), participating in a lot of races (my fault) and being a bit tired (not my fault).

But, there has been hope.

Here are some things that I have been loving on the run lately.

1. Revisiting old routes. I've been sticking to the same two routes on my morning runs and though I like them, I am feeling a bit bored - at least with the one. So, this morning, I bribed myself with a jaunt through my old neighborhood and throwing the plan out the window to get in the miles. It was just what I needed! The river from this part of the Rivergreenway is picturesque, and I love how the trees reflect in the water. I also got to run by some grand homes whose yards were showing fall color.

2. Oiselle Flyte Shorts. I've been looking for a good compression-type short but haven't found anything in store that made me want to hand over the credit card. My favorite running store recently picked up Oiselle, and I went to check it out. I was a bit leery of the shorts as even the long version looked too short but I bought them anyway. So glad I did. The material on these shorts is so soft and comfortable that even sweat-soaked, I don't want to take them off.

3. Salted Watermelon Gu. I've been off and on the Gu train, and I even experimented with fuel-free long runs as my diet changed. I wanted to try this flavor, though, and I'm glad I did. I like that it has extra sodium but isn't as sticky sweet as the Salted Caramel. Don't get me wrong - I still like the Yeti - but the watermelon is more palatable over the long run.

Note: I really want to try the Root Beer if only for the novelty, and Gu Energy just came out with Caramel Macchiato.

4. Fall weather. I wore long sleeves on two runs this week, and there's a crunch beneath my feet as I move. Need I say more?

5. Listen up. Somehow, I had an Audible credit, and I decided to download "Gone Girl." I know I'm the last person to read the book but I'm loving it so far. I may have to subscribe to Audible this fall when I start slowing down to enjoy the runs.

What are you loving late?

When Your GPS Is An A$$hole

I felt like I was working. W-O-R-K-I-N-G. When I looked down at my Garmin 220, though, the effort was not matching the pace. It was showing 9:15, 9:30, and I was sure I was going a minute faster.

Beep. Beep beep. Beep beep beep.

A symphony of dings went off as we headed toward the baseball diamonds at Foster Park during the JP Jones 10K on Sunday, indicating one mile was done. My watch didn't beep until 20 seconds later.

I wasn't running close enough to anyone during the remaining miles to know how my laps matched with others but by the end of the 10K, which measured correctly for every one, my Garmin read 5.99.

"It happens," I thought, apparently during any 10K I run this summer. (My watch was ridiculously off when I set my PR in August.)

On Tuesday, I headed out for a steady-state workout: 2-mile warm-up, 4 miles at marathon pace (8:50) and 1-mile cool down.

I was mindful to start slow, and I kept any eye on the Garmin to make sure I was in the right spot. And I was. I hit the first mile in 9:41 and the second in 9:42. Perfect.

But as I hit the goal pace miles, things just seemed off. Again, pace was not matching effort. The first mile was 9:11 but maybe my legs were still recovering from a tough weekend. I might have to work harder, I thought. So I did. The second MP mile came in at 8:46.

"OK, better," I thought. "It's fine.

The third mile was 9:30, and I knew that wasn't right. It had to be the watch, not me. Not my legs. Not my fitness. It was the mother effing Garmin.

So here's what I did:

I screamed. (OK, maybe not.)

I took an extra moment at a stop light to collect myself and make a resolution: run hard and do my best.

I connected with the greenway, which has quarter-mile markers. I made a mental not of where I was according to the Garmin and tracked it for the next mile. It was off by 0.07.

I was right! Time to celebrate! It helped that I was finished with the marathon pace miles.

I ran until the watch said I hit the full distance. I knew the watch was off but I wanted to be certain that my workout was done. Lo and behold, after I mapped it on two sites, I had been done a half-mile earlier.

I uploaded my data via bluetooth immediately after getting in the car so I could know I was right again.

When I got home, I looked for software updates and plugged in the watch via USB cable to my computer. I find if I've gone too long doing so that it can cause errors. Again, it's the watch and not me.

I basked in the knowledge that I ran the 7.4 miles at an 8:39 pace, which should sub out nicely for a workout I planned on doing later in the week: 2-mile WU, 4 x 1.5 miles at half marathon pace with 2 minutes rest, and 1-mile CD.

Other things to do:

Write furious public messages to Garmin on your social media accounts.

Know mile landmarks on your regular routes to compare to the GPS mileage if you think things are off.

Run on effort, not readout. It might help you avoid running too fast/like a jerk as I did.

Roll with it. Once upon a time, people ran without Garmins. The horror!

Dear Treadmill, I Don't Need You

Dear Treadmill,

I used to hate you. I used to think you were beneath me. I used to think you were the devil.

But then I came around. I found out that you could be a friend and ally when I had a new baby and couldn't run outside. You were nice to have around when the temperatures dipped below 10 or when the ice and snow made it too treacherous to brave the streets.

As winter finally turned to spring and then to summer, I thought we would put our relationship on hold until the weather once again became unbearable. But we didn't. With access to new treadmills at the YMCA, I found myself using you. To do my work. Intervals on the schedule? Let's use the treadmill. Need to hit a certain pace? Back on the belt.

It was an every once in a while thing, with me still favoring the outdoors. Pavement underneath my feet and wind in my face. However, it's become a more regular occurrence. You were my companion for my 14 x 400 meters three weeks ago, 16 x 400 meter workout last week and for my goal pace workout this morning.

The first two workouts went OK but this morning, not so much. I did my 2-mile warm-up with relative ease and hopped off to go to the bathroom. I returned a few minutes later and increased the pace. I needed to start at 6.9 and bump it up to 7.0. Maybe 7.1. Unlike the warm-up, there was no ease. Rather, difficulty, frustration and grumbling - the latter in my stomach. I hopped off. Again. I wiped down the machine, and I left. Defeated.

I figured I get in the rest of miles for the day after dropping off Miles to daycare. With a sense of dread, I headed to familiar stomping grounds. At best, I'd hit paces for a steady-state workout. At worst, it would be my easy run for the week.

But something happened when my feet hit the ground. They were moving at a pace I didn't expect. Though I thought I was holding back, the first split beeped 9:00. I continued on. The second was 8:28 - faster than the fast end of my goal range and 13 seconds per mile than what I struggled to do earlier that morning. I kept running, plugging along. Each step garnered me more confidence.

At the end of the run, with an average pace of 8:33 - a best case scenario for Fort4Fitness - I realized something. I can do the work. I can hit the paces.

And I don't need you.

xoxox,
K

Best Case Scenario? Forget it {New Haven 10K Race Recap}

I needed an accurate 10K time - captain's orders.

And since I always follow directions, I put the New Haven 10K on my calendar. I was hopeful for a strong showing, averaging an 8:20 pace - the 10K pace I've been using in my Fort4Fitness training.

But when I showed up to the starting line, I wasn't so sure I could run that pace. My legs were heavy, coming off a heavy training week and having run 10 miles the day before. My body was tired, as there was commotion outside our house the night before that had prompted Mark to call the police. My planned warm-up of 2 miles was more like a half-mile, and it did nothing to loosen me up. To boot, the normally enthusiastic runners from the group were talking about taking it slow and just getting it done.

But I needed to try. I lined up a bit behind the people with whom I know I cannot hang, and my goal for the first mile was to not run like an asshole and stay behind them.

The gun went off and, as I crossed the timing mat, I pressed start on my Garmin. I fell into a pace that seemed as strong as I was going to get that morning. I tried not to worry about my watch, rather staying behind the people in the group, but every time I glanced down, I saw a current pace in the 9's. A 9-minute average for a 10K was not what I wanted that day but I decided if that's what I had in me, that's what I had.

So I ran.

As I did so, approaching the first mile marker, I noticed something disconcerting. My watch was not reading one mile. Not really close, either. I was in the 0.75 to 0.85 mile range. Either the course was wrong or le Garmin was being finnicky, both things I could not control. I hit lap on le Garmin and decided to not pay it much mind.

It was nearly a blessing that my watch wasn't working as I could feel the fatigue in my legs with each step. I am not sure there was ever a time that I was all, like, "Yay! I'm running a race! I'm doing awesome!" Rather, it was all, "Let's get it done. Let's do it strong. Don't be an asshole."

I ran the entire race not looking at my pace, simply hitting lap at the mile markers. I would look down at my overall time as I passed each sign, trying to do mental math to see if I was on target, but remained calm if the numbers seemed to require too many brain cells.

As I rounded a residential corner and passed the six-mile marker, I knew that despite the things I had against me - heavy legs, tired body, wonky watch - that I had unknowingly hit my goal. If I could run the last 0.2 in 1:45, I would have an 8:20 10K average ... and beat Mark's prediction of 51:44.

I dug deep and tried to pick up the cadence. As I approached the finish, the run clubbers were lining the chute. It seems the perk of being one of the slower members is that everyone is there to cheer you on, giving you the edge to dig and kick.

And kick I did. I finished in 51:29 - a PR by 1 minute and 11 seconds!

Though I am reluctant to trust any le Garmin stats from that day (it read the 10K as 5.84, the only watch among my friends' to read short) ... Shit. I was going to type that my best pace at the end was in the 6's but Garmin Connect said my best pace of the day was 1:33. So I'm an ultra elite on steroids.

Le sigh.

But the moral of the story, or the thought I wanted to share, is that we often run races but qualify our times by saying that we could have done better if "x" hadn't happened of if we had done "x." Had we been able to run under the best case scenario, we would have been so much faster.

Let me tell you, the best case scenario doesn't exist. If you stop waiting for the best day and race for now, you are in for a world of fun and surprise.

Running in Napa + weekly training

"Just a half-mile," I thought to myself. "Just go for a half-mile."

My legs were tired, not sore, but my right quad was speaking. I felt parched from the dry air and complimentary wine hour. I was tired from the travels and late night out with new friends.

But I had planned to do a shakeout run. I knew my future self would have expected me to log a few miles to soak up all that Napa had to offer. I knew I needed to try.

So I looked at a map, spotted a park on Yelp and laced up my shoes.

I headed west on Redwood Road, a residential street on the south side of Napa. My stride was short and a bit labored but I took it slow and focused on the view. The homes were cute but not stately, and I wondered what it would be like to live there.

I turned north onto Dry Creek Road, as Alston Park, was my destination. Immediately, I was treated to stunning views. Vineyards lined the west side of the road and stately palm trees were on the east. Mountains rose in the distance and hot air balloons colored the sky.

A slight descent took me to the entrance of the park, and my stride opened up as I made my way. I turned in, just shy of 1.5 miles, so I decided to run a bit into the park so I could log 3 miles.

The park was a network of soft, dirt paths that wound next to the grape vines, through fields and near the Redwood Creek. My legs got a treat with a rather steep ascent from the parking lot to the path but I was more than rewarded  at the top.

The hot air balloons came into the foreground, dwarfing the surrounding landscape. The grass in the meadows swayed with the breeze and a haze over the valley added an almost ethereal quality. A sense of joyful calm, which doesn't come often, came over me. I wanted to run there forever.

I cut myself off at four, though, trying to be safe and honor my body. But I spent every step grateful that I walked out the hotel door and indebted, again, to ZOOMA for the opportunity.

The week, in training:

Monday, June 23
REST 


Tuesday, June 24
RUN | 3.1 miles, 4 x 1 minute intervals   
Time: 26:44     Pace: 8:38

Wednesday, June 15
CROSS TRAINING | Boot camp

RUN | 3.3 miles
Time: 30:03     Pace: 9:06

Thursday, June 26
RUN | 5.35 miles
Time: 51:11     Pace: 9:34

CROSS TRAINING | Ripped

Friday, June 20
REST

Saturday, June 28
RUN | ZOOMA Half Marathon
Time: 2:03:00     Pace: 9:22

Sunday, June 29

RUN | 4.25 miles
Time: 39:47     Pace: 9:212
 
CROSS TRAINING | Walking tour of San Francisco, about 10 miles

Weekly Training Update: 6/16-6/22

"It's not your workout. It's not about you."

If the presenter stressed one thing during the HIIT and Tabata workshop on Sunday, it was that interval classes are meant to be coached rather than 100 percent instructor led/modeled. She said that there was no way that an instructor can go all out in a class and still be an effective and safe leader.

I nodded my head. Many, many times. If there was anything I needed to hear, it was that.

I struggled this past week with how to balance my class load with my own workouts and running. My new session of boot camp (email me if you are local and interested) includes two mornings and one evening. I also have two classes at the Y on Thursday - another boot camp and Ripped. Coming from an instructor-driven group exercise background with Bodypump, it's hard for me not to participate with the students. I want to work hard so they can aspire to work hard and, I'll admit, having the pressure of leading pushes me past my limits.

But five classes is a lot in a week - for anyone. Factor in four days of running, and it's a bit crazy. On Friday, a rest day (thank God), I was so sore that I was walking around as if I had ran a marathon the day before. I shuffled through 10 miles on Saturday, wondering how on earth I was going to do it. And, on Sunday, I almost felt looser and more rested after the long run.

The challenge will be figuring out how I most enjoy leading without killing myself. I like participating but I need to take care of me, especially this week as I'll be running ZOOMA Napa Valley on Saturday. I have to be my best me so I can be a better instructor.

My new love-to-hate exercise that I learned at training. I need some more practice before adding it to class.

The week, in training:

Monday, June 16
CROSS TRAINING | Boot camp
Programmed for shorter 10-minute bouts and included a few games - like Musical Mats. Last one in gets to do burpees.

Tuesday, June 17
RUN | 3 miles    
Time: 27:02     Pace: 9:00
A family run. I pushed the BOB for the first half and then Mark took over.

CROSS TRAINING | Boot camp

Wednesday, June 18
CROSS TRAINING | Boot camp
Four stations: cardio, lower body, upper body and core. One minute at each.

RUN | 5.53 miles 
Time: 49:24     Pace: 8:55

This run was not my run. Mark and I had some differing opinions, and I left a bit disgruntled to hit the Y for intervals. I get there and all of the treadmills are out of service. I almost skipped the run but headed outside without a watch in the oppressive humid conditions. I timed the run with my phone but had some user issues because why wouldn't I. The run was saved by texts from one of my favorite people. Luckily, I managed not to drown in my own perspiration and not sweat off what remains of my chesticles.

Thursday, June 19
RUN | 4.04 miles
Time: 38:18     Pace: 9:28
I had grand plans that I was going to run closer to 6 miles this morning but the soreness in my legs dictated otherwise. Joe was kind enough to oblige me in the slow and easy category, which made the run feel quite nice, and left us with negative splits.

CROSS TRAINING | Y boot camp + Ripped
Boot camp worked off a four-exercise format with each round incorporating a cardio, lower body, upper body and core exercise.

Friday, June 20
REST

Saturday, June 21 
RUN | 7.5 miles
Time: 1:08:10     Pace: 9:05

When you miss an interval workout, it only makes sense to pair it with long run. Two birds, one stone? 3.5-mile warmup then 8 x 2 minutes w/2-minute recovery. My legs were not feeling it from the start, and I was sure I wouldn't finish the intervals. Thankfully, my husband pulled me through. Our pace wasn't as strong or consistent as a couple weeks ago but I did get it done. Interval paces: 7:57, 7:56, 8:03, 7:37 (talked to runner passing by), 7:52, 8:04, 7:47, 8:21 (shitty hill)

RUN | 2.6 miles
Time: 24:30     Pace: 9:26

I forgot how hard doubles are! I had plans to meet a moms group at the park but it was a cluster. I decided to still run and do 2.5 to hit 10 for the day. It was a bit rough with the stroller in the beginning but hit a groove. It must have been the "Wheels on the Bus" album.

Sunday, June 22
CROSS TRAINING | HIIT and Tabata workshop 
During the training, we did two different workouts - one about 15 minutes, the other closer to 30 minutes. The first was a rest-based training workout, and the other incorporated Tabata, anaerobic intervals and high intensity interval training. A lot of the exercises were basic but challenging, and I had to get over my avoidance of burpees.

Hate running? Here's what to do

I am a runner.

I know this, you know this, everyone on my block knows this. Heck, I visited a friend at her office the other day and one of her co-workers recognized me as the woman who runs with a stroller and dog as the co-worker's house is on my regular route.

But, for some people, it's a new-to-them topic and it's an easy subject to talk about. The discussion will usually go one of three ways.

• I'm a runner, too. Are you training for anything?
• I hate running. I wouldn't even run if I was being chased by a pack of hungry wolves.
• I've tried to run but I just don't like it. My knees hurt, I can't find a groove, it's not comfortable, I can't get my breathing under control, etc. I wish I could run like you.

My response for the first two are fairly standard and expected - "Yay! I love running" or "Do you want the wolf to bite you in the neck or by the ankle?" The answer to the third statement is a little less expected.

 I actually give people reasons not to run.

1. Repeat after me: You do not have to run to lose weight. I lost about half of my weight by doing everything else but running - elliptical, walking, cycling, Crunch tapes. Yes, running burns a good deal of calories but so does any type of intense cardio training. You might even see greater fitness gains by incorporating high intensity interval training in place of running.

2. There are other ways to exercise. While it seems that everyone and their brother and their brother's best friend's cousin runs, there are plenty of people who don't run. You can find some of them in group fitness classes like Bodypump, Piloxing, boot camp or cycling. I've talked to groups of friends who found each other in strength and conditioning. And, really, do you want to do something just because everyone else is?

3. Not everyone has to, nor should they, be a runner. You'll find a million and one articles telling you how and why you should learn to love running but the truth is that running is not for every one. We each have our own interests, and we should seek to find something that fulfills us. It's OK if it's not running. Also, if you choose not to run, you are one less person competing in my age group.

4. Running is not cheap. Sure, all you need is shoes and public-appropriate clothing but let's be real, you will require more. Running socks ($14 a pair), specialty shoes ($100) and wicking clothes ($50 an outfit) are just the tip of the iceberg. If you get into racing, entry fees could easily surpass the boutique classes you've been longing to try. So splurge on the barre session and skip the "I really should run to save money."

5. Do what you want (as long as it's healthy) with your body. Who gives a crap what I do?

Grass roots effort: Hare & Hounds XC recap

I did not run cross country in high school. Heck, I didn't even run in high school. At all.

Evidence: The gym class mile.

I was a freshman, deconditioned and unenthusiastic. I was more so, in terms of the latter, when I knew my finishing time directly correlated with my grade. The whistle blew, and I gave a solid effort for a tenth of a mile before resigning myself to walking. I spent most of that 15 minutes (or more) talking with a sophomore, who had a shared distaste for physical activity. But as we came closer to the finish, she picked up the pace. I did not. Dead last, I was.

And so it was with great unfamiliarity and uncertainty that I found myself at the start of the Hare & Hounds XC 5K on Saturday.

The event, sponsored by Three Rivers Running Company, is in its fourth year and is a points race for the track club. There's an individual option or, in line with its cross-country title, there's a team option with several divisions. I gathered a group of mother runners from the local Moms RUN This Town group, and we tackled the group as "Mom's The Word."

Photos courtesy Fort Wayne Track Club and Three Rivers Running Co.

During the race, I might have used some choice vocabulary rather than "Mom." To sum it up: Running on grass is hard. H-A-R-D hard.

It was a gun start, and the first mile took off at an unbelievable and unsustainable pace. For the first quarter-mile, my watch was reading sub-7:30. I knew I needed to get myself in check and took the opportunity to do so as we rounded the first bend and encountered our first incline (I'm not sure they count as hills outside of Indiana).

I fell in line with my friend Tina and ran most of the race with her. I'm not sure it was intentional but we seemed to be evenly matched, given the day and the course. I would pass her, she would pass me but in the end, we were together.

We clocked nearly even splits in the 8:45 range though I was aided in the second mile to hit some dirt track. I never thought I loved trails as much as I did until I hit that section. The return to grass, though, was like a slap in the face - especially when the course ran parallel to the finish before looping into the woods and back onto the grass. I spent that section willing myself not to walk. Not even through the water stop around mile 2.5.

I finished in 27:14, an average pace of 8:4Xish. I am not sure if there's an algorithm to tell me how much the terrain affected my pace but I know effort > time.

But, of course, it wasn't about time ... yay, running, rah, rah, three claps here. The event was about getting in a points race and, more importantly, finding a reason to run with some wonderful ladies. Most of us had not met (in person) until Saturday, and it was a great chance for us to start what will (hopefully) be a summer filled with fun, running and camaraderie.

Summertime Madness

This morning was crisp. Cool. Breezy. It was a better day to run than bike but after logging miles Tuesday, Wednesday and Thursday, my legs craved a break.

Thanks to some newly available free time, Mark was kind enough to take my bike off the trainer and change the rear wheel. He pumped up three sets of tires and hooked up the Burley Bee trailer. I filled bottles with Nuun and cups with snacks. We dusted off helmets and adjusted straps.

At 7:45 a.m., nearly an hour later than we'd set off on foot, we put shoe to pedal and headed off.

We rode 2.5 miles to a tucked away play area where Miles could run and swing and slide to his heart's delight. I hovered a bit, still unable to believe that my little baby is not really a baby and is more than capable to scale tall ladders and high steps. There were walkers, runners and cyclists out on the trail, waving as they passed by. I marveled that it could be quiet and busy at the same time.

Quiet and busy, I thought. Such is summer life in our house.

With Mark, a teacher, home for summer, the mornings become relaxed. An extra pair of hands means that I can prep meals or get ready on my own. My list of to-do's gets a bit shorter as Mark volunteers to help a bit more, giving us time to can run or cycle, head out on errands. On the best days, we simply sit in the backyard and sip coffee as Miles plays.

The leisure time, though it seems plentiful now, is limited. In two weeks, exactly, we will kick off one of our busiest summers ever.

• June: Hare & Hounds XC 5K (Saturday); ZOOMA Napa Valley racecation (27-30).
• July: Daycare vacation (7-11); Miles' 3rd birthday + party (7); Runners on Parade 5K (12); road trip to Colorado.
• August: Cincinnati trip/wedding party (3); out-of-town visitors; to-be-scheduled trip to Chicago; return to school.  

If anyone is going to be at ZOOMA Napa or is local to Boulder/Denver ... and wants to hear me tell bad jokes, let me know. I'm hoping to find some run buddies to keep me moving at altitude.

Tell me: What do you have planned for summer?

Weekly Training Update: 5/26-6/1

This week was one of lessons learned.

1. Colored capris are fine for the gym ... just not fine for working out at the gym. I became acutely aware halfway through my boot camp class at the Y that it looked like I had soiled myself. Lesson: Just wear black.

2. The weather is heating up, and it means that I need to make hydration an absolute priority. I fell off the bandwagon some time ago, and I need to sprint to get back on. I noticed it especially during Sunday's long run. I was through two bottles of Nuun by mile 10. At mile 11, I stopped for more water at a bathroom and I seriously could not get enough as the water pooled into my cupped hands. I drank so much that I had a stitch for the last mile. Lesson: Be mindful of hydration throughout the week and especially the night before a long run.

3. While training is a chance to try new ways of fueling, I'm not sure it's always a chance to try new brands/flavors. I took two PowerBar gels that were freebies on Sunday, and I could not stomach more than a tiny bite/sip. I ended up not fueling the entire run because it was better than trying to suck down the funk nasty. Lesson: Try a bit before you start or at least bring a backup.

On that note: I am desperate to try the new Gu flavors - Chocolate Peanut Butter and Salted Watermelon.

 

4. The Allen County chapter of Girls on the Run wrapped up its season at the Diva Dash 5K on Saturday. I was a run buddy for the race, though I was paired with a different girl than the practice.  But anyway. Once again, the girls all took off as if they were running with the bulls and many completely fizzled in the first quarter mile. I am proud to say my girl held strong until about a mile. We ended up walking a lot (which was fine) because she tweaked her ankle in the beginning section when they were all sprinting. I could dog the girls for doing it but pretty sure I do the same thing. Lesson: Don't pace like a jerk.

5. It's hot. And I sweat a lot. Lesson: Bring a towel in the car to wipe off. And a clean shirt.

6. After my long run Sunday, all I wanted was a carbonated beverage and french fries. I was sure I'd pass a McDonald's on the way home but the first one I saw was a half-mile from home. I still pulled in and was disappointed to learn that they were still serving breakfast. Lesson: McDonald's by my house serves breakfast till 11 a.m. Sundays. I will need to find a gluten free, salty snack to keep in the car as I'll be doing "sunrise service" until fall.

The week, in training:

Monday, May 26
REST

Tuesday, May 27
RUN | 5 miles, intervals    
Time: 45:09     Pace: 9:02
The plan called for 3 x 1000 repeats w/400 recovery but I did 3 x 0.65mi w/0.25mi recovery because I didn't feel like changing distance settings on the Garmin. The intervals were tough, especially as I acclimate to the warming temperatures. I stayed pretty tough throughout and hit puke threshold during the last two. Interval paces: 7:47, 7:52, 7:49

Wednesday, May 28
RUN | 5.35 miles    
Time: 49:46     Pace: 9:08
I wanted warm weather. I did. But DAMN. It's hot and humid. Tami and I started strong but I really faded toward the end.

CROSS TRAINING | Outdoor boot camp
Tabatas with jogs in between.

Thursday, May 29
CROSS TRAIN | 2-mile walk
We were out of coffee. So we walked to get some. At a coffee shop.

CROSS TRAINING | Y boot camp
Basically the same workout as Wednesday. They didn't know ;)

Friday, May 30
RUN | 5.35 miles
Time: 46:36     Pace: 9:20
I'm rather impressed with myself this morning, prying myself out of bed at 5 a.m. to run by myself. These days, it usually it takes the promise of meeting a friend to do that. The weather was exponentially better, and I enjoyed running in comfortable temps and low humidity. The first three miles felt amazing, as if I was speeding along and could go forever. But, at a traffic light, I realized this zoom-zoom was more like slog-slog, and it got a bit tougher. Bright spot: I went 5 miles instead of 4, and I'm slowly building up weekday mileage.

Saturday, May 31
RUN | 3.1 miles
I ran this as a running buddy for Girls on the Run. My girl on the run did good the first mile but said she twisted her ankle, and we walked the last two. It was a beautiful day out, though.

Sunday, June 1
RUN | 12 miles 
Time: 1:55:04     Pace:9:35
I'm not sure what to say about this. I just put this into my log and despite my efforts to get faster, I saw my paces for last year ... and I'm not. I'm feeling a bit disheartened that I'm stuck in this place. It doesn't help that this run didn't feel great. We started out a bit fast but walked in the third mile as my partner is struggling with back pain. We rallied for the next few miles, and I dropped her off just shy of 7. I tried to really do well but the heat was getting to me. Shed the shirt at mile 8 and ran back to the car. Ran out of water at 10. Didn't have any fuel because the Power Bar gel I decided to try was funk-nasty and I couldn't stomach more than two sips. I really need to figure out what I'm doing wrong so I can stop feeling depressed and start getting faster.

The ubiquitous coffee date

If we were having coffee together, like, right now ...

You would probably wonder why I smell. Fair enough. I went for an early morning run by myself, and I haven't had time to shower ... because I had to make you coffee.

You would probably be kind enough not to mention that I smell being polite and well-showered.

I would tell you about how nice it was to actually be able to go for an early morning run. I spent months whining that Miles was getting up too early thus interrupting my pre-dawn workouts but, as always, the routine has changed. He's now consistently sleeping past 5:30 a.m. and sometimes past 6 a.m.

You would tell me that if I got up pre-dawn to run that I probably had time to shower since it's now 8 a.m. I could have even started the coffee and then went to take a shower.

If we were having coffee, I'd tell you that you could take a spot at the table but I'd have to clear some room. It seems dining at the actual table is a novelty these days and the space has become a collector of junk. I would tell you that I wish I had time to organize it but life seems to be go-go-go right now.

I'd also try to blame the dirty table on Mark, who still has his winter coat hanging on a chair. I just don't understand why he won't believe it's spring.

I would continue on, letting my coffee get cold, and theorize that it's because he's not running right now. If he were, he'd know that it's now summer and runs are now a sweaty, sopping mess by a quarter-mile.

I would tell you that it's probably why I smell, admitting that my hygiene needs some help.

If we were having coffee, I'd leave you at the table to heat up my coffee in the microwave for 30 seconds. If there is anything I hate in life, it's lukewarm coffee.

I would ask you why it rains, prompting you to take 10 minutes to remember the lesson from elementary science. I have a good laugh (on the inside) as I drink my coffee as you stall just the way I did when Miles asked me on a walk on Thursday.

Miles would, at this point, bound into the room and ask where his "Jake the Pirate" sword is. I would bang my head against the table, knocking over my coffee, because I didn't know a toy from the dollar bins would cause me so much angst.

With my coffee gone and you tired of smelling me, you would probably leave at this point - which is fine because I need to go to the grocery ... and buy more coffee.

Weekly Training Update: 5/19-5/25

Solid. Week.

I mean, I got my workouts in, nailed my paces and got in some major miles on the bike.  I taught some tough classes, had quality time with my running buddies and didn't kill anyone with my bare torso.

And, really, that's all I have to say.

The week, in training:

Monday, May 19
REST

Tuesday, May 20
RUN | 5.25 miles, 2 miles at tempo  
Time: 46:52     Pace:8:55
BOOM! 2-mile WU, 2 miles at tempo, CD. My goal was to stay controlled and focused during the tempo miles, and I did it. Splits were 8:30 and 8:18. There wasn't a point where I got down on myself or started looking for excuses to quit.

CROSS TRAINING | Cycle, 6 miles
Biked to the park, took a couple laps and went home.

Wednesday, May 21
CROSS TRAIN | Cycle, 6.75 miles
I'm pretty sure it took me longer to get the bike in and out of the car but who cares. It's so refreshing to get to ride outside. I squeezed this ride in between daycare dropoff and work, and I even wore my dress and sandals for it. Good thing I had my hybrid and not the road bike.

Bonus note: The bike kicked up some mud on the back of my dress, and I spent half the day looking like I had crapped my pants.

CROSS TRAINING | Outdoor boot camp
We did 5-4-3-2-1 workout, with five rounds of three exercises. We did five sets of the first round, four of the second, etc. The bugs were out in full force, and it was pretty gnarly.

Thursday, May 22
RUN | 4 miles
Time: 35:44     Pace: 8:55
Back at it with Joe. I was glad to keep a strong pace for most of the run, though I did request a stretch halfway. I sort of hate doing that with a group though I have no problem doing it on my own. Weird.

CROSS TRAINING | Ripped
I decided to kill the rumors and do lunges rather than squats.

Friday, May 23
RUN | 5 miles
Time: 46:36     Pace: 9:20
A great run with Tami. I feel so bad that every time I meet her, my legs are dead but I am loving these early morning outings.

Saturday, May 24
RUN | 10 miles
Time: 1:32:30     Pace: 9:15
Double digits. FINALLY! I ran the first 5 with two of the gals and then we joined a bigger group for 5 more. We went out pretty strong as we discovered the more we talk the faster we run. I was a bit concerned about what that would mean for the second half but Joe paced us at a more manageable speed. It still didn't feel great but it went by quickly.

Sunday, May 25
CROSS TRAIN | Cycle, 17.87 miles
Time: 1:36:12     Pace: 11.1 mph
Mark and I had a kid-free morning so we decided to go for a long ride. We decided to ride downtown and do the Fort4Fitness course, which offered a nice preview/review of what we'll have to look forward to ROCKING in September. We haven't gotten my bike off the trainer so I was on the hybrid, hence the slower speed.

Guide to Becoming a BRF {A Three Things Thursday Post}

This week is a good week.

I rocked a killer tempo on Tuesday. I met Joe for some early morning, fast-ish miles today, and I have a date with Tami on Friday. Saturday, it looks as if I'll be running 10 miles with the group before hitting up a Saucony event at Three Rivers Running Co. And, still within the seven-day window, Kim and I ran pre-Dirty Girls and the event itself.

While I do enjoy a bit of solitude in running, especially for quality workouts (I want to train myself to run hard on my own), it's nice to have a cadre of runners who will put up with me - for 3 miles or 10. I've come to depend on them in the past 9 months to get my butt out of my bed, to get me to run long to stay in shape. They've pushed me to work harder, run better and be stronger.

The process, though, hasn't been without some lessons. Namely that Runner + Runner doesn't always equal Match Made in Heaven. Just as in life, there are things we can do to ruin what seems like a great relationship. In order to foster the BRF (best running friend) relationship, it's important to do a few things.

1. Be courteous. The basics: Show up and show up on time. Sure, things happen - a sick kid, a sick you, crazy weather, the longest train on the planet. You might have to cancel or be late. Just try to give the person as much head's up as possible. It's why Grilled Cheesus invented smart phones.

But there's more: Bring your own fuel and water, dress appropriately, follow the predetermined route, tie your own shoes, brush your teeth, no spitting/blowing snot rockets in her direction and don't wear headphones (without prior permission).

2. Be honest. About pace, desired mileage, time constraints, your own abilities. It does no one any good if you keep things to yourself as it only allows frustration and resentment to creep in. For example, I am not going to accept an invitation from someone who runs an 8:30 pace for easy runs to do 7 miles at 6 a.m. when I need to be home at 6:45 to tend to Miles. (I'm also not going to expect them to loop me back to the car after a half hour, either.) Rather, my run date ad might look a little like this:

Middle-of-the-pack runner seeks like-legged early bird for mid-week easy runs of 4 to 5 miles between a 9:00 and 9:30 pace. I am willing to travel to Greenway access within 15 minutes of my home but the closer the better. The farther I drive, the less I will run as I do not have childcare past 6:45 a.m. I sometimes pass gas when I run and will pee in the woods. I like coffee, watching the sun rise and talking about the weird things my kid says to me.

3. Be flexible. I'm not talking the splits here or stopping midrun to take selfies of ridiculous yoga poses on rocks. I'm talking about being willing to adapt to your partner's needs. Maybe she's having an off day and needs to slow down - way down - or cut the run short or needs you to shut the front door. Sure, you both might have signed up for something different but a lot can happen in a run and it's important to make sure everyone makes it out alive, uninjured and (moderately) happy.

Also: Be willing to meet at various locations - not just "your" park or most convenient greenway trailhead; go for an evening run every once in awhile if you are a morning bird; accept a third now and again; try a workout with her rather than solely easy runs.

BRF bonus points: Come with post-run food, be willing to go to Starbucks sans shower and like sweaty hugs.

What are your do's and don'ts for running with a buddy?

Weekly Training Update: 5/12-5/18

I am following a training plan - something to keep my legs moving in the right direction and work on speed. I am not following a training plan for the ZOOMA Napa Valley half marathon, though.

And it might be becoming a problem.

The weekday runs aren't as long as I think they should be - in the 3- to 4-mile range, rather than 5 or 6 - and it's given me an easy way to neglect the long runs. Don't get me wrong, I'm logging decent mileage but I'm not getting in the double digit runs that are part of a half marathon plan. Well, I guess the double digits I was used to.

And I need that. Like, now.

Admittedly, this realization has more to do with what I think I need to be doing and life complicating what I wanted to do - not a lack of endurance. This weekend just didn't lend itself to long runs. Kim and I had to leave by 7 a.m. Saturday to get to the mud run, and Mark was gone most of Sunday. I had wanted to get in a 10-miler but the logistics were just too complicated. And, I'll be 100 percent honest, I didn't want to push the stroller for the tail end of a long run.

Thankfully, I know it won't make or break my experience in Napa. It's going to be a fun, soak-in-the-scenes race and not a push till you puke race. Plus, I still have six weeks to get in the training I'd like - and four weekends of double digit runs to look forward to.

Girls on the Run practice 5K

The week, in training:

Monday, April 28
REST

Tuesday, May 6
RUN | 5.18 miles, 5x3 minutes
Time: 46:45     Pace: 9:02
My goal for this run was to stay in the workout mentally and not allow myself to get defeated or give up. I had one wonky interval but otherwise it worked out. I brought music along to help and kept an eye off pace, just trying to run hard for 3 minutes. I positive split the intervals but whatevs.

CROSS TRAINING | Outdoor boot camp
Rain, rain, go away. I tried to incorporate resistance bands but I'm not sure it worked out. The rain made it difficult to grasp and I had to redo some of the workout on the fly.

Wednesday, May 7
WALK | 2ish miles

CROSS TRAINING | Outdoor boot camp
It was raining. BOO! We took it to the pavilion and utilized the bench. I did a lot of the workout with them for fun.

Thursday, May 15
RUN | 5 miles
Time: 47:29     Pace: 9:29
I have been joking for, like, ever that I was never going to find someone who would meet me to run super early. Joe started to, sort of, but then Tami came into my life. Like a dream, this mother runner is willing to meet me at 5:15. YES. I was a bit tired and sore and it was raining but I was happy to be running.

CROSS TRAINING | Ripped
Rumor has it that I like squats.

Friday, May 16
CROSS TRAINING | Elliptical, 45 minutes
I bribed myself with coffee to get myself to move. Do something physical. Plus, I needed to shake out the legs before the weekend.

Saturday, May 17
RUN | 4 miles + Dirty Girl Mud Run
Time: 37:30     Pace: 9:22
As any mother runners getting together would, Kim and I ran 4 miles before driving to the mud run. It was fun to run my normal route with such a good friend. I was more thankful that we chose to do it as there was very little running during the mud 5K.

Sunday, May 18
RUN | 7.06 miles
Time: 1:10:55     Pace: 10:02
I tried to get in a few miles before running as a buddy for Girls on the Run. I was hoping for closer to 5 but didn't have time for it. I got in just shy of 4 but the practice 5K was longer than 3.1 miles. So it all balances out? I was really surprised to see that my solo portion was sub-9 as my legs were T-I-R-E-D. Better, though, was running with my fourth-grader. I was so impressed with how she rocked the practice race. I can't wait to see these girls do the Diva Dash in a couple weeks.

Weekly Training Update: 4/28-5/4

Awesome. It's the best way to describe this week in training.

Why? Here are seven (lucky) reasons.

1. I ran with my this girl. My best friend of 12 years. Though we've gotten married together (not to each other, obv), had kids together, lost weight together, the one thing we've never done is run with each other. Saturday, we were able to change that. I was ecstatic and grateful for every step of the 7.02 miles. And, yes, we planned the coordinating outfits.

2. I got to run with Mark sans Miles. I include the details below but it's been a long time since that happened.

3. I ran my fastest mile in some time thanks to No. 2 on the list (as opposed to the No. 2, which could also contribute to such a milestone).

4. I got in some consistent weight training for the first time since leaving the BBG.

5. I successfully managed to fatigue my glute medius, which is a weak spot.

6. I got in all of my morning workouts before taking Miles to daycare, save for Friday's run. Hooray for no whore bath in the office bathroom!

7. I made it work. The weather was a fickle bitch this week but everything got done.

Monday, April 28
CROSS TRAINING | Circuit workout
5-minute warmup, including lunges, jumping jacks, knees and butt kicks 5 sets of circuits that included planks, high knees, push-ups, squats, wall sits, tricep dips, lateral step ups, one-leg deadlifts, bicep curls, diagonal raises, squat walks, clam shells, Russian twists.

Tuesday, April 29
RUN | 3.25 miles
Time: 30:52     Pace: 9:30
I pretty much sucked wind the entire time on this run. I had Miles in the stroller and the dog on the leash for an easy run but I just couldn't find my legs. It probably didn't help that this was the first humid morning I have had all spring. I was drenched in sweat by mile one.

Wednesday, April 30
RUN | 4.1 miles
Time: 36:58     Pace: 9:01
It's amazing the difference a day can make. This run felt so much better than the 3 miles the day prior. I didn't feel like I was working as hard yet I was hitting much better paces. Less than a half-mile from home, Miles requested some Nuun and I took the opportunity to break and then push the last bit home to work on my goal of a sub-8 stroller mile by the end of summer. We maintained a strong effort and the best pace of the day was a 7:05 (for, like, 40 seconds).

CROSS TRAINING | Outdoor boot camp
I had planned to coach the workout rather than lead (does that make sense) but it was easier just to lead. We did four sets of tabatas, with a round of abs in between each set. The workout seemed to fly by with the shorter intervals and sets but still managed to kick my ass - literally. I was sore for days

Thursday, May 1
CROSS TRAINING | Ripped
The class before mine was canceled so I was able to squeeze in an extra track, which was nice. I definitely need to prepare more for this class since I'm not teaching in a gym setting but once a week. Mark was in class again, which helped me stay upbeat when I was struggling with choreo.

Friday, May 2
RUN | 3 miles
Time: 27:05     Pace: 9:01
I had a 8 x 1-minute hill workout on tap, and I had hoped to log 5 or 6 miles total. Especially since I was taking a personal day to get a massage. But, as I usually do, I overbooked my personal day and only had time for 3 miles. I did get in a couple "hills" and threw in some strides for fun. My glutes - medius and max - were still quite sore, and I was *almost* glad I didn't have time to do more hills.

Saturday, May 3
RUN | 7.02 miles
Time: 1:16:25     Pace: 10:53
My first run with my BFF. We met up in Cincinnati for part girls weekend, part (respective) family weekends. She just signed up for a June half marathon - her second! - and wanted to do 7 miles. We hit up a park on the other side of town for this west side girl and enjoyed the new surroundings. There were some rolling hills, to be expected, as we wove around the lake path, gorge trail and parcouse area. It was so much fun! And, as we finished, we had our own little cheering squad as Mark and Miles met up with some friends to play as we ran. They were all on the deck clapping as we ran underneath. Pretty rad, if I do say so myself.

Sunday, May 4
RUN | 4.2 miles
Time: 36:55     Pace: 8:47
This morning, the plan was for Mark and me to take turns pushing Miles up the torturous hills of my grandma's neighborhood. And then Miles declared that he did not want to go for a run in the stroller. I nearly freaked out - I needed the run - but my grandma obliged us and  kept an eye on Miles as Mark and I ran solo. What a treat! I picked a route that would make up for the missed hill repeats and groaned the entire way. When things started to flatten out the last mile, Mark thought he would put his pacing plan to the test and pushed me - and I mean PUSHED ME. I might have called him a not nice name when I saw the 8:12 split pop up.