Will you be mine?

I love my newfound running group. It's not a secret. At least among us. I mean, I don't spend every step of a 12-mile slush fest professing my undying admiration and appreciation.

But maybe I should. Or at least show them that I care. A little bit. And there's no better time than Valentine's Day!

While I typically loathe Valentine's Day, mostly because I want to throat-punch Jane Seymour upon seeing another heart necklace commercial, I was inspired by the holiday to create some fun best running friend sentiments - perfect to hand out at the group run this weekend as L.A. Marathon girl tackles 21 miles.

"I always NUUN you were the one." Yes, my friends, that is a valentine filled with love and electrolytes.

Disclosure: These Valentine's were just for fun, because I like silly puns, and in no way related to my ambassadorship.

I made a jpeg on PicMonkey, leaving a space for a single-serve Nuun packet. I uploaded the file, had it printed as a photo at Walgreen's and picked up the Nuun there, as well. For about 50 cents a card, I have some pretty rad - and useful - gifts for my crew.

Other Valentine ideas for BRFs:

Your stride is ELECTRO-fying. It's the same concept as the cards I made, using a single-serve Nuun tab. This time, the word play is on electrolytes.

We go together like ... Put those words on a card or handwritten note and attach Peanut Butter and Jet Blackberry Gus to it for a play on PB&J.

Bottled up. Whether you tuck it inside or attach with ribbon around the neck, write a note that says, "I can't keep it bottled up any longer - I love running with you," and pair it with a handheld (this one is super cute) or other water bottle.

Won't Chew Be Mine? Attach the sentiment to a pack of Chomps, which is what my friends bring on the long runs. The strawberry are my personal fave.

And for a more personal idea ...

Let's stick together. There's a few options with this - a stick or Tiger Tail massager or a stick of deodorant or Body Glide.

After all, nothing says I love you like giving a gift that says, "I'm thinking about your nipples."

Weekly Training Update: 1/27-2/2

I like to tell stories. Read them, write them, share them - it's probably why I went into journalism. And when I write a post, even a training update, I like to have a story. A hook.

But, this week, I do not. It was just a week like most others. It was a week where I did what I could to get my butt moving.

There are some anecdotes ... or tidbits. Yes. Let's call them tidbits because anecdotes imply the following are funny. And they are not. Well, maybe one.

Anyway - the things:

• I need to pay better heed to taking rest days. Once again, I did something every day last week. I am blaming my running bud who invited me for run on Friday morning, which I had planned as a rest day. It's hard to find people willing to run at 5:30 a.m. but, more than that, he was willing to come to my neighborhood and it was 30 degrees. Could. Not. Refuse.
• I was so befuddled by the 30-degree heat wave that I didn't know what to wear. I joked that I should have been in my Oiselle strappy bra (a new fave) and a pair of bum huggers. Thankfully, for Joe, I didn't. I was HOT, though, in my long sleeve shirt and flyer jacket.
• The 80-minute trainer ride on Tuesday was quite unusual. I was hoping for 45 minutes but I heard Miles yelling, "Mama! Are you down there?" about 30 minutes in. I was sure he had wandered downstairs and was at the basement door. As it turns out, he was yelling through the heating vent in his room. I had to stop, obviously, to find this out so I coerced Mark into taking Miles to daycare since he had a snow day.
• I am testing out Miles' tolerance for hanging out in the basement while I'm on the trainer. He's good for about 15 minutes - coloring, throwing an inflatable globe ball at my head, asking to run on the treadmill and rocking in the baby swing.
• I had to cut out on my long run group Sunday because I had some form of stomach bug, which had struck Miles on Thursday through Sunday. I felt nauseous at mile 4 and had to admit to my new-ish friends that I was on the brink of pooping my pants at 7.64 miles. #friendsforlife
• I think I've been on the treadmill too much lately because I've reached a point where I don't need/want music during a run. I will start out with Pandora for the warmup but usually yank out my earbuds by the second mile. And it's not even that the earbuds are annoying me or falling out! (Note: I'm wearing a pair of the women-specific Koss buds with Dara Torres on the package. I won them on a giveaway and like them lots.) I am just tired of all the songs.

The week, in training:

Monday: 3-mile run
Tuesday: 80 minutes on bike trainer
Wednesday: 4-mile run, tempo + Bodypump
Thursday: Ripped
Friday: 6.11-mile run
Saturday: Bodypump + 30 minutes on trainer
Sunday: 7.64-mile run

Weekly Training Update: 1/13 - 1/19

I've been very non-committal about racing this year and even more so, if possible, about racing in 2014.

Don't get me wrong - I'm going to go out there and run. I'm going to sign up for some events. I'm even hoping to do my first triathlon. However, when it comes to saying that I want to PR in a certain distance or tackle a particular race, I haven't been feeling it.

I think part of it is fear - not being able to do it, being disappointed, getting hurt. I think part of it is being "burned out" after a full year of training in 2013. And, the other part, is how much time I want to give up. I did more longer races than I anticipated in 2013, and it added up to quite a few hours away from my family - not including the training, traveling and post-long run naps. 

With a half marathon in Athens, Ohio, 13 weeks away (with Twitter BFF Alyse), I need to decide what I want to do. I have been logging long runs with the group, and I could continue that and fill in the week. This approach would be known as "winging it," and I'm pretty happy that I'm in a place where I could "wing" 13.1 miles. But ... I could fly. I could follow a plan. I could put in some effort. I could see what I have.

Or, I could sit at Starbucks and drink another Awake tea latte while I think about running.

The week, in training:

Monday: 30 minutes on elliptical + 2.25-mile run
Tuesday: 3-mile run + 30 minutes on indoor bike trainer
Wednesday: 5-mile run + Bodypump
Thursday: Ripped
Friday: 4.68-mile run
Saturday: Bodypump + 13.1 miles on indoor trainer
Sunday: 7-mile run (SNOWY)

Shameless plug: I entered the ZOOMA contest to win a trip for me + a blog reader (!!!) to run the women's race series event in Napa. I very much need running and wine right now so I'd appreciate your vote! Go HERE.

Weekly training update: 12/9-12/15

Recently, there's been an ongoing conversation in my head.

Kim, you need to be running 20 miles a week. Kim, you need to start hitting 5 or 6 miles when you go out for a run. Kim, you need to suck it up and run outside. Kim, you need to run four times a week. Kim, you need to ... you need to ... you need to.

But here's the thing: I don't need to do anything. I know this, deep down I do. I'm not training for anything -- not yet, at least :). I'm not hoping to PR a race. I'm not looking to become Shalane's next training partner. The only thing I need to do is stay active. 

And have fun. I need to have fun. Like, lots of it.

So that's what I'm trying to do to quiet that annoying voice inside my head. I'm riding on my bike while I watch TV. I'm switching up my playlists for the treadmill and letting the day dictate the workout. I'm even having some fun programming my own routines - like the Lucky 7.

A mix of cardio, core and plyometrics, this workout kicked my butt in every way imaginable. I had set out to do seven rounds, to build off the name, but I was grateful that I could only do four without being late for work.

The week, in training:

Monday: 45 minutes on the trainer
Tuesday: 5 miles on the treadmill, intervals
Wednesday: Lucky 7 workout + Bodypump
Thursday: 5-mile progression run
Friday: Rest
Saturday: Bodypump + 40 minutes on the trainer
Sunday: BRICK - 30 minutes on trainer + 30 minutes on treadmill

In the gutter: Running safety

I felt incredibly proud of myself Saturday morning. I actually got up at 5 a.m. I managed to cordon off Denali in the back hallway and get him leashed up to run. I stepped out the front door.

The air was more than crisp that morning - it was downright cold. We got moving quickly, though, thanks in part to my choice not to wear my Garmin (no waiting around for satellites!). As we found our legs, the run was starting off just like any other.

Until it wasn't.

About a half-mile in, on a manicured boulevard with gorgeous old homes, I heard a man screaming at me. Trying to get my attention. He was angry at best and possibly intoxicated. He was alleging that someone stole his gutters, and I needed to be worried. Tie things down. A litany of racial slurs and threats toward perpetrators followed.

I wasn't sure what to do. I didn't want to engage him but  I didn't want to make him angrier either. I said "uh-huh" and "OK" on repeat as my legs turned over quicker and quicker. I looked down at Denali and was never so glad as to have him next to me. I spent the next mile hauling ass, switching up the route and cursing the frigid air for making it harder to breathe.

I stopped at the intersection of a main road to "let Denali pee." I could finally breathe again but still struggled to shake the unsettling feeling. I've been thinking about running safety a lot - November is National Running Safety Month" and Another Mother Runner had a great podcast - but it's been more focused on why I need a headlamp (two runs, two rolled ankles) and not what to do when the crazies are out at 5 a.m.

Here are a few tips:

Bring a dog if possible. I worried that having Denali was a false sense of security but a large dog can be intimidating to predators. A potential attacker doesn't know that he would more than likely lick them to death than bite. Even if the dog doesn't get protective, it might bark and bring attention to you.

Not only will a dog ward off unsavory characters, a dog will also help bring your attention to other possible safety concerns. Dogs have a better sense of hearing and smell than humans, and they are more tuned into those senses. Denali's head will often turn at the slightest noise and because he's on a short leash, it catches my attention. On a run tonight, he noticed an off-leash dog before I did and I was able to stop and get ourselves braced. (Note: I always stop for off-leash dogs because I believe that running could provoke it.)

Tail 'em. A ponytail, the hair style of choice, can be grabbed easily by an attacker. Think of making the pony a messy bun or tucking it into a hat.

Trust your instincts. In my case, the guy could have been just an angry drunk but something didn't feel right and so I did what was best. It's better to be overly careful than naive. Get out of the situation, change your route and stay aware.

Lean in. I wrote a story about Escrima, a Filipino martial art, last year and one of the things that has stuck with me is one of the things a participant said. During an attack, don't back down. The perpetrator expects that, relies on that and uses it to his advantage. Rather, you should move forward and get closer if you intend to fight back. According to the AMR podcast, a good place to strike is any place with soft tissue - eye, groin, nose and knees.

Be visible. We all know to wear bright colors and reflective clothing when it's dark so drivers can see us. Usually, we think it's to allow them time to slow down as they pass or allow us to cross an intersection but it can also allow a passing motorist to see us if we are in distress.

If worse comes to worse, there's a number of apps to make emergency calls quickly in a situation like an attack.

What are your safety tips?

Three Things Thursday: Doing it all wrong

My calves. Oh my goodness, my calves. They are tight, sore. Maybe even painful. Though I have seen some relief thanks to ProCrompession socks and my Tiger Tail, I'm still walking like I ran a marathon ... except the marathon is 23 days away and my next 20-miler is is tomorrow.

I could be left to scratch my head but there was a change this week, and that change was in the form of a guest physical therapist.

Before releasing me with a big packet of exercises and Indiana Physical Therapy T-shirt, my PT wanted me to meet with the practice's running expert. The PT, who is an accomplished ultra marathoner, would evaluate my gait, form and general running self to see whether those things could have contributed to my original injury.

And though that's not the way he put it, not exactly, I am doing some things wrong.

Problem No. 1: Overstriding. If running properly, a person's foot lands underneath her hip. My leg, on the other hand, extends far in front of my body before coming back in and landing in front of the hip. With each stride, I'm basically wasting energy to extend my leg and then braking momentarily as the foot lands to get better alignment. It causes undue stress on the hip extenders (hamstrings and glutes) rather than using the quadriceps.

Solution No. 1: Bounding. This exercise/drill is tough, and I felt like a complete tool trying to nail it in the clinic as others rehabbed shoulders and hips post-replacement surgery. The goal is to reteach the brain form by exaggerating the knee drive and accentuating proper foot placement.

Problem No. 2: Hip stability. As you run, your hips should stay stable and even. In my case, my right hip drops as I land on the right foot, indicating a weakness in the gluteus medius to keep it stable. The weakness on the right side affects the left and boom! Left hip problems.

Solution No. 2: Hip drops and other things. I have been working to improve the strength and connections of neuromuscular pathways of my glutes. My exercises have included clam shells, monster walks and pistol squats but some more specific exercises have been added - hip drops on a step, squat jumps, one-leg squat jumps and one-leg lateral squat jumps. The plyometric exercises will not only strengthen those muscles but help improve the power in my stride.

I was lucky enough to get to do all of these under his supervision and let's just say when he corrected my form, I felt the need to apologize for the state of my T-shirt.

Problem No. 3: Torso rotation. We all know core strength is important to running but do we know why? For me, a stronger core will help stabilize the torso and prevent undo rotation as I run. I exhibit the rotation clearly, even to the untrained eye, in my arm swing. I bring the arms in front of the torso using a slight internal rotation of the shoulder rather than keeping the arms by my side and using them to drive the body forward.

Solution No. 3: Focus. This problem is the only one the PT said I could actively work to fix mid-run without making things worse. He advised bringing the arms out to the side and using them to move like the wheels of a train.

Because I am a train. Obviously.

Note: These exercises were prescribed for me by a licensed physical therapist, and I am sharing them for informational purposes only. 

Three Things Thursday: Drive it home

I'm pretty sure it was the foam roller in the front passenger side of the floor that made me realize I had a problem. A problem with too much fitness crap in my car.

1. I put the foam roller in the car with good intentions. I was going to take it to the gym and roll out my legs before Saturday's Bodypump class but I was running behind and didn't have much time. The foam roller stayed inside, and I ended up doing a quick spin on the indoor bikes. A more organized (and diligent) person would have taken the foam roller inside upon returning home. I am not that person. It has been there for nearly a week, and I promising myself that I will take it inside today so that I can start pre-habbing for a Saturday half marathon.

 

2. Underneath the driver seat, and hard to spot, is a plaque - the one I won for placing in the Fort Wayne Track Club Points Race during 2012. I got the plaque in January. The plague I got in July, for my AG placement at the Firecracker 4-miler, is in my trunk. One day, I plan to hang them in the office where my medal rack is but it has yet to come.

3. Also in my trunk is my Nathan Hydration belt, along with three of the flask, from my long run two weeks ago. The other flask is in the backseat, near Miles' car seat. I should probably wash it if I want to think about using it on Saturday.

Hmph.

What random fitness-related stuff do you have in your car? I usually have at least one pair of BP shoes, a BP choreo book and a Nuun waterbottle + tube.

Veterans Marathon Training: Week 11

Motherhood cramps my running style.

There's just no other way I can put it. For good or bad, better or worse, having a child - and a young one at that - has changed me and the way I trained for distance races and the way I perceive others train for distance races. It's something I've known for some time but not a fact that I felt fair to admit.

After a second weekend of buddying up for the long run, though, I could no longer deny it.

"Who picked 7 o'clock?" a new running friend said from the parking lot as she stretched and savored the last few sips of her coffee.

A pang of guilt stung. It was me, me who picked 7 a.m. It was me who was responsible for the yawns, for getting everyone out of bed early to drive downtown.

I didn't select the start time because I wanted to avoid heat or humidity or had to work but because I didn't want to leave Miles all morning. The early I started, the earlier I could be done, the earlier I could be back to Miles. Maybe I shouldn't think this way. Maybe I shouldn't feel guilty about taking three hours on a Sunday to run 17 miles. Maybe I shouldn't feel like I'm thrusting my parental responsibilities onto Mark so I can seemingly destroy my body.

But I do.

As we ran, the unofficial leader of the group and active club member was encouraging in her invitations to run during the club runs. I feel sheepish having to turn down opportunities because I have to get home, make dinner and read stories. I feel silly, sort of, turning down invitations because I am tied to a 7 p.m. bed time routine.

But there's no other way. And no real point to this, either, except I want to feel sorry for myself a little bit.

The one good thing out all of this, though, is that I am breaking out of my shell, seeking out new people to run with and may have found a training partner in the same pace range for the marathon.

Scene from start of my Sunday long run.

The week, in training:

Monday: Rest
Tuesday: Piloxing (taught) + Bodypump (taught)
Wednesday: 5.36-mile run
Thursday: 6.25-mile run + Rip (taught)
Friday: 30-minute indoor cycle
Saturday: Bodypump + 2.25-mile run
Sunday: 16.65-mile run

Veterans Marathon: Week 2

He calls it the torture chamber.

And torture it is.

Somewhere in the middle of Tom's advanced cycling class is a monster hill. More like a plateau, geographically, because after you spend two songs climbing, you max on the resistance and ride. For seven and a half minutes. You get out of the saddle. Sit down. Get up. Sit down. Get up again. All the while trying to even register RPMs on the bike.

Tom nearly apologized for the challenge - in a maniacal sort of way. I told him that he could give me all he had if it brought me to a sub-4:00 marathon. A runner himself, he told me consistent attendance would do just that - though he was quick to point out that he'd never run 26.2 that slowly. I would've hit him but I didn't want him to make it 8 minutes.

And I can see it, how the class can help me. It's not just because Tom refuses to let you prance up hills. It's also because the class is teaching me to hurt. It's something I recognized after that first class as I recounted my puddles of sweat to Mark and again, yesterday, when Tom welcomed me to class No. 2.

"You'll be fine," he said. "You just need to suffer."

The week, in training:

Monday: Spin
Tuesday: 5 miles, hillish + Piloxing (taught) + Bodypump (taught)
Wednesday: Rest
Thursday: 5 miles + Rip (taught)
Friday: 6 miles + 3 miles
Saturday: Accidental rest (no one showed up for Bodypump - sad!)
Sunday: 3 miles with the stroller + 7 tracks of BP 86

Just call me Starlite

I was training for the Columbus Marathon the first time it happened. I had 8 miles on the schedule and the only way I could see getting it done was to get up early. Really early by my standards, and I forced myself to set the alarm for 5 a.m.

After I finished logging those miles, I thought I deserved a prize. A medal. A parade.

I went to work and told anyone who listened about how tired I was. I would tell them how I had gotten up at 5 a.m. to run, how I had gone 8 miles that morning as I was in the thick of marathon training. I would take pride in the fact that I had finished my workout before they had gotten out of bed.

Those early runs were intermittent but more frequent than I preferred, and my ego grew with each one - as did my conversations. After all, I was the specialist of the special for getting up that early to log the miles. It was OK to brag even if it annoyed everyone around me.

The more I talked about it, became aware of those early morning hours ... the more I read the posts from the Mother Runners and mother runners, however, the more I realized that I wasn't so special. There are lots of people who get up early to run, and there are a good number who are gong farther, harder and taking on bigger events. My measly easy 5 miles seemed like nothing compared to them and not-so-noteworthy.

So I stopped with the incessant bragging. I stopped letting myself feel like the magical unicorn I had built myself up to be.

This morning was another 5 a.m. alarm, another not-so-special run. It was hot - 77 degrees - and muggy - 80 percent humidity. I was tired. My legs were fatigued from teaching Piloxing and BODYPUMP last night. Everything about the day screamed stop yet I pushed on because I didn't want to give up on my first official run of my Veterans Marathon training. Each time I thought about cutting it short, shuffling workouts, I told myself to suck it up. I made myself think of some of the women, including you, who never cease to inspire me. I told myself that I needed to get it done and to stop feeling like I was making such a sacrifice to be out there.

And that's when I realized something. By telling myself I wasn't doing something amazing, that I was doing something ordinary, I was not giving myself credit for doing things that were hard, even if only for that day. I was forcing myself not to take pride in my accomplishments.

Stupid, eh?

While this morning's run might not have been a write-home-to-mom scenario for some or many, it was a victory for me. I over came my own stupid head. I didn't give in when the going got tough and there wasn't a dry piece of fabric to wipe my brow. I focused on how the unfavorable conditions would make me stronger in order to accomplish a goal for this day.

I might not deserve a medal but I do deserve to be kind to myself.

Firecracker goes boom, boom, boom

I wanted to fly.

I wanted my feet to push off the ground and never touch down.

I wanted to feel the wind in my hair.

But my legs were sore, even after sleeping in compression socks and a good stretch.

My body was tired, firework "displays" taking place long into the night kept me up far past my bed time. Even the Kona Cola nuun didn't seem to wake me up.

Alone, I felt antsy and anxious. Unenthusiastic and unsure.

I showed up at the Firecracker 4-mile with big dreams, though. I wanted to lay it out on the line. I wanted a real race to test my fitness and give myself a boost of confidence going into marathon training. I wanted to dominate. 

In a Team Sparkle skirt, Schwings and a nuun tattoo.

But I think the day had other plans.

I lined up toward the front as this race was gun start with chip finish and when the director said go, I went. Too fast I knew. I had hoped that I'd surge and settle in even though I know this strategy has failed me in the past, especially if I'm racing alone.

The course began at a park pavilion but we were quickly on trails and taking on challenging (at least to me) hills. The grass was wet. Soft. A thin track went down the middle of the course, as if it were forged by fierce mountain bikers. My feet were dancing not so deftly around the track and puddles, my breathing labored.

As I hit the mile 1 marker, I looked up to see the faster runners rounding the corner after making it to the top of a steep hill, one so steep that you could barely run it. Or I could barely run it.

And it was at this point that I realized that it wasn't my race. I had blown my wad. I had ran stupid. Rather than tell myself that I do, in fact, run my body and give myself the choice to finish with some guts, I decided to just get through it. Again. With each passing step, I saw myself get farther and farther behind. The people I had so eagerly and egotistically passed were now passing me. The people who weren't racing were coming from behind, looking strong and steady.

At times, I tried to power through but I wasn't in it and neither were my legs. They were shot by the time I tried to start utilizing the strategy I've so often heard about - picking people off. Picking off quickly became don't let the girl everyone's cheering for pass me.

I rounded the corner to the finish line and was shocked that it read 33:5x. Shocked because I was so far off my PR. Shocked because I was sure that my mental game would cost me a sub-9 pace. I gunned it for a bit and finished in 34:21 - 1 minute and 50 seconds slower than I did the Fort4Fitness race.

While I'm disappointed in myself, more my lack of mental game than physical effort, I am happy that I managed to place third in my age group - and that there were more than 3 in my AG, too.

Weekly Training Update: 6/24-6/30

I'm not sure how or why but somewhere along the way I have become a wuss. A certifiable running wuss.

It was raining Sunday and raining hard as I got myself dressed for the 8 miles I had on my not-really-a-schedule schedule. The initial plan was to set off at 8 a.m. for 5 miles solo and loop home to pick up the boys for the final 3. But as puddles formed in the street and the walkway, rivers forging a path in our basement (thumbs down), I found myself considering and reconsidering my options.

• I could suck it up and run 8 miles solo in the rain.
• I could run 5 miles in the rain, hitting 100 for the month, and call it a day.
• I could run on the treadmill in the basement.
• I could go to the Y and run on the treadmill.
• I could cross my fingers and delay run till naptime, heading out 1 p.m.

Let me tell you something, none of those options seemed real appealing. Treadmill season is over, and I prefer to be finished with a run come lunch time. But the rain. I could almost feel it in my shorts, the cling to my inner thighs, and the wet hair plastering my forehead. The longer I waited, the longer I thought, the more I could feel what little motivation I had wash away.

And, with great defeat, I tucked my pony tail between my legs and resolved to wait.

Not only was I annoyed with the rain but I was annoyed with myself. Once upon a time, there was nothing that would stop me from completing a training run. I ran in snow, single digits, pouring rain. As I trained for the Huff 50K relay in 2011, it was a cold rain coming down as I logged 9 miles, trying to avoid puddles and cold, wet feet. Last summer, I remember 12 miles in a downpour, feeling a sisterhood with Shalane and Kara who ran a soggy Olympic marathon the same day. My shorts clung to me, and the water poured off my hat but I felt such a sense of accomplishment as I later sat in a recliner watching my girls run 26.2.

So what happened? What happened to Kim, the badass?

I wonder whether I'm a smidge burnt out or whether discovering that I can run whenever - not just mornings - has allowed me not to be only flexible or lax. Or maybe, I spend too much time trying to accommodate everyone else, hoping to avoid as much guilt as possible, that I don't do what I need to do. (Figuring out how to get Miles out in the stroller was among the considerations on Sunday.)

Thankfully, just as I bucked up, the rain let up and we logged our miles as planned. Just 45 minutes later.

The week:

Monday: Rest
Tuesday: 4.25 miles (a.m.) + Piloxing (taught) + BODYPUMP (taught)
Wednesday: 5 miles
Thursday: 5.25 miles on indoor bite + Rip (taught)
Friday: 5 miles, intervals (3 minutes on, 2 minutes recovery) + 3.1 miles
Saturday: BODYPUMP (taught)
Sunday: 8 miles

Weekly Training Update: 6/17-6/23

Tough.

It's the only way to describe last week. Well, that or stupid. Or both. Yeah, it was both.

On an ordinary week, I'm running five times (4 days, which includes a double) and teaching four classes. It's nine workouts, for my fellow math challenged journalists, that add up to six or seven hours of exercise. I'm not sure because I don't really track that stuff. Anyway, suffice to say it's a lot. Last week, though, I was (still am) putting together a workout story that had me sampling two more classes. If you've lost yourself in this word problem, that's 11 workouts and 8 or 9 hours.

And, the clincher, I needed to push back my rest day till Sunday - not only because of scheduling but because Miles and I were headed to Cincinnati this past weekend. Running there requires Mark to either a) help with BOB duties because the hills are crazy; or b) watch Miles since my grandma isn't up for it.

Most people would probably just scale back on the running, figuring that two of the classes were straight cardio and could sub for the miles just one week. Other people might just go light on weights to help ease strain on the muscles.

And there's me. While I did finally concede that I wasn't going to get in a long run, I still ran my double day, my intervals and hit 20 miles for the week. It was not smart. And I'm going to learn. I promise.

I will say that it was worth moving the rest day and not trying to force a hilly run to get in that extra hour of time with my grandma. Miles was all about Grammy this trip and had a complete blast terrorizing her 800-square-foot home. I completely failed at snapping photos to provide evidence but can share this - a video of a Miles perplexed and amazed by a real telephone.

The week:

Monday: 5 miles
Tuesday : Piloxing (taught) + BODYPUMP (taught)
Wednesday: 4.16 miles + Water aerobics
Thursday: 4.15 miles, intervals + 3.14 miles + Rip (taught)
Friday: BarreAmped
Saturday: 4.75 miles + BODYPUMP (taught)
Sunday: Rest

Weekly Training Update: 6/3-6/9

If three was one theme that drove my workouts last week, it was, "Be smart."

My four-day stomach bug (tired of this, yet?) derailed my running for two weeks, and I logged less than 20 miles over the course of each. Feeling back to normal, my legs were ready to pound the pavement but I knew jumping into a 25-mile week could sideline me as well. I spent a lot of the week counting miles and creating complicated word problems. "If I run 5 miles on National Running Day and I ran 3 miles on Tuesday, how many carbs do I need to eat what's the longest my LSD run can be?" (The answer: 6 miles.)

Of course, in true Kim fashion, I did flub a bit by incorporating a Spartan WOD that left me running four days in a row - definitely not in line with "be smart." The whole workout, though, went against all intelligence: 1/2 mile run, 30 burpees, 1/2 mile run, 30 jumping lunges, 1/2 mile run, 30 squats, 1/2 mile run, 30 push-ups. See? Crazy.

I will say that I did luck out with a drop in humidity, and running in the early morning was crisp and refreshing.

The week:

Monday: Rest
Tuesday : 3.15 miles + Piloxing (taught) + BODYPUMP (taught)
Wednesday: 5 miles
Thursday: Spartan WOD
Friday: 3.25 miles + 3.1 miles
Saturday: BODYPUMP (taught)
Sunday: 6.2 miles

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Headlines are my job - writing them, re-writing them, making them. Dozens pass through my screen daily, and I can only imagine I've written thousands over my career. And so it is a rare occasion that one gives me pause. Stops me from reading the others. Causes tears to well in my eyes.

But yesterday, after I returned to work from a coffee meeting, I signed on to my computer and checked the Runner's World site to see whether there were interviews with Shalane Flanagan and Kara Goucher. Instead, I saw the horrific news about the explosions near the finish line of the Boston Marathon.

Words cannot express the feelings that washed over me and those that do come to mind are not ones that others have not uttered. To put them here, on this blog, seems so self-serving. Redundant. To write them makes me feel small in such a large event to which I have no real, tangible connection.

As humans, though, we crave that connection - to people, events, things. I've struggled to understand it as the chaos of news events affects me in a much different way. More work, longer meetings later hours. The immediacy necessary to act on the news forces any feelings aside. I've surmised that maybe it makes one feel less helpless in situations where things cannot be undone.

I suspect it's why runners banded together to wear and run in race shirts today. It's an idea that I'm still not so sure about - how it got started and why it went viral - because it seems almost random. But just as the story of the Boston Marathon has affected me in a way few others have, this show of solidarity began to resonate with me.

And so on this dreary, rainy day - a day where motivation was lacking - I slid on my shirt from the Columbus Marathon and ran till my heart beat out of my chest.

Inspire, the shirt says.

We may be small. We may be helpless. But we can inspire.

Babbling Brooks

I don't think I had ever been happier to see a glass of wine.

After spending a half-hour on the verge of a complete meltdown, panicking that I had lost $100 cash intended for a new pair of shoes - when in fact I had spent it on groceries - I needed something to bring me down. Get me in the spirit of things.

And by things I mean Ladies Night at Three Rivers Running Company.

The shop has hosted the event for a few years now - and I have been twice before - but Saturday was my first time attending the event in its year-old location, and I found it to be quite the night. The larger space allowed for tons of socializing, and the store was able to put out a spread of fruit and wine along with samples of chews and various nutrition bars. (The bars were at vendor-type tables with representatives from Shakeology and Advocare.)

There was also representatives from Girls on the Run, on-the-floor bra fittings and a fashion show, which featured this super cute Brooks shirt (color 955) that I just couldn't bring myself to buy. Extra skin + sheer fabric is not a match made in heaven.

As for me and Brooks shoes, that turned out to be another story. I've always considered myself to be a Nike girl, and I had intended to buy the updated Nike Structure Triax while I was there. The always knowledgeable Casey advised me that Nike had made some changes, and some customers weren't happy with the new feel. I had heard some rustling of this online and when the store didn't have the shoe in a 7.5, I took it as a sign to try for something new.

Seriously, if you live in Northeast Indiana, come here to buy shoes. They KNOW them.

I tried a style of Adidas that are similar to the Triax but even with some adjustment on the lacing, I found it to be too wide in the heel. As I jogged in my jeans - keeping it classy, folks, I tell ya - on the treadmill, I felt as if my heel was slipping out. No good. No good at al. There was another shoe, though. One that was a bit lighter. One that could work.

The Brooks Ravenna.

I've always wanted to wear Brooks (for no rational reason) but have never liked a pair that I tried on, resigning myself to the fact that I couldn't #runhappy. So it was with trepidation that I tried them on. But like Cinderella, once the beautiful purple shoe slid on my foot, I felt like a running princess. A princess who could take on a BQ.

Or another glass of wine.

And I did, wandering the store, hanging out with my friend Chris and chatting with the ladies. It was a lot of fun, a welcome surprise for going alone and on the verge of tears. Maybe it was the wine or maybe it was all of the ladies who were so open and friendly, reaffirming my love for the running community.

What did you do this weekend? Any races?

Spring Training: Week 14

Spring Training posts document my training for my "A" race, the Wisconsin Marathon half, on May 4.

The week, in training:

Monday: 4 miles
Tuesday: 5 miles +  BODYPUMP (taught)
Wednesday: Rest
Thursday: 6 miles, tempo + BP rehearsal
Friday: 3.04 miles
Saturday: BODYPUMP (taught)
Sunday: 10.1 miles

◊ ◊ ◊

This week presented me with an interesting dilemma - I was recovering from Run the Bluegrass and jumping on a training plan (Train Like A Mother: Own It) to bring me to a strong finish at Wisconsin. Recovery and ramping up aren't two things that usually go together.

Or do they?

While the course didn't allow me to race-race the event, my legs most definitely felt terrain of Run the Bluegrass. The quads, hamstrings, calves (of all things) and core were tight and tired. The idea of even a Sunday morning walk up a hill in Cincinnati was enough to make me grimace in pain. Thankfully, family time on Easter gave me a much needed full day of rest, and the travel time was an opportunity to think about how to tackle the week.

I decided, if I early-week miles were easy, I could amend the plan to give my legs a break without sacrificing quality miles. I cut out the hill workout - duh! - and I moved Tuesday's tempo run to Thursday, allowing for another day of rest between the race and harder effort (+ four days). I was also mindful to go light on my weights during BODYPUMP. While I did wear a watch on the runs, I rarely looked down at pace and administered the talk test throughout the runs. To avoid looking completely insane, I pretended that I was talking to Denali.

When it came time for that tempo run Thursday (4 by 1 mile tempo w/quarter-mile recovery), my legs were surprisingly springy and I ran sub-9s for the intervals on the treadmill - a first - and set a PR pace, as well. And, even better, I felt like I could have gone a smidge harder.

By Sunday's long run, I felt like a new woman. I ran a surprisingly fast 10 miles - and that was with constant reminders to not race the long run. I'm going to credit the ability to wear shorts and finally some new fuel, proper hydration (mmm, nuun) and a rediscovered route.

How do you recover from a race? Do you have favorite tips?

Feeling blue(grass): A race recap

Fitness level. Fueling. Heat.

For whatever reason, the post-baby sub-2:00 half marathon has remained elusive. I've missed it by a matter of seconds to a good stretch of minutes, and the barrier has been one that I've been antsy to break. I was quietly anticipating that Saturday, on the Run the Bluegrass course, would be my chance.

Run the Bluegrass is a half-marathon and rookie race of 7 miles that starts and finishes in Keeneland Race Park in Lexington, Ky. It bills itself as one of the country's most beautiful half marathons but doesn't shy away from the fact that it is a challenging, hilly course.

The race was scheduled to start at 9 a.m. - perfect for the family and me - as it gave us ample time to wake up, eat breakfast, clean the hotel room and head to the race. Traffic was a bear but, as luck would have it, the race was delayed 15 minutes for low-lying fog along the course. I had just the right amount of time to visit the bathroom, say my farewells to Mark and Miles and line up in my corral.

I chatted with a few people in my corral as I listened to the beep-beep-beep of the surrounding Garmins, wondering just what I had gotten myself into. Not only had I not prepared for the hills but I was doing things for the race I had never done before: I wore the race shirt, tried a new flavor of Shot Bloks and I was going naked. As in the numbers queen had decided not to wear her MOTOACTV. I was not going to know my splits nor my time for the entire race.

I know, I know. I am so rogue.

The gun went off promptly at 9:15 and my corral was called to the start line a minute later with me crossing the start line about 9:17.

As we made our way out of Keeneland and up a small hill, I tried to stay conservative. My plan for this race was to stay stay steady on the inclines, pull in my core and not fight the declines and keep my feet under me on the straightaways.

Most importantly, though, my plan was to soak it all in. The first three miles were nearly a blur of white fences and rolling hills. The sun was rising over the green horse pastures, slightly muted by the remaining fog. Every once in a while, a house would rise from the grass or a horse would come toward the course, curiously tipping his head at the spectacle along the rural path.

I felt strong those first three miles. Invincible, even. I passed the 2:00 pacer just before mile 2 and I was shocked to see the 3-mile marker. If this was what the race was going to be like, I thought, it was going to be a good day.

But just as I was letting things brew in my head, the course took a challenging uphill turn.

Though there had been some hills in those early miles, it was a net downhill and the next mile or so was a significant climb with rollers in the mix. My legs though strong from cross training and BODYPUMP were not ready as my hill training suffered significantly the second half of the cycle. I remained stubborn, head down, and took short steps to get to the top.

My pace slowed significantly - or what I can only assume as significant as I was without a watch - and I was passed by the 2:00 pacer and he was out of sight by mile 5. It didn't really bother me, though, as I knew if it was to be that I would catch up. Or not.

While my unofficial time goal might have slipped through, I was determined to stay true to my original hopes for the race - run strong, enjoy the race and not puke at the finish. When the hills felt insurmountable, I buckled down and thought of how lucky I was to run one. When my quads burned on the downhills, I opened my eyes and took in all that was surrounding me. When I wanted to walk, I told myself that I wanted to be a fighter and if I was going to accomplish anything during this race, it was going to be not walking.

The course seemed to offer runners a much welcome reprieve around mile 8, which was relatively flat (thought if you look at the elevation chart you can see that it was never truly flat). I let my stride open up, I pushed my shoulders down and enjoyed the run. The farms dotting the peaks and valleys were gorgeous and the grass - green grass - glowed in the daylight.

But I knew there was still trouble up ahead. A runner mentioned that the fun would start again at mile 9 - and it did for a good two miles. There was a slow and steady climb toward the finish and though I felt strong fitness-wise, my legs were tired. I later told Mark that at the end of most races I feel general fatigue or like it was my cardio that was taxed. The Bluegrass experience was completely different, with the course annihilating my legs.

There was a straightaway of sorts between miles 11 and 12, and I forced myself to shock the legs with a few strides. The muscles burned as I pushed the effort but I felt like I locked down into a stronger pace the last couple miles.

We turned into the main part of Keeneland and a sign marked that we were in the last furlong. I really wished I watched racing at that point because I had no idea how far a furlong was. I was hoping it was a quarter-mile. My legs were praying it was a quarter-mile.

Spectators lined the stretch and the cheers and bells were a deafening contrast to the quiet of the previous 13 miles. Amid the calls of friends and families, I heard a fellow runner announce that we had just a tenth to go and it was time to kick it. I pride myself on my finishing kick and though it may be a faux pas, I dug in and pushed my body faster than it had moved since those early miles.

I crossed the finish line strong and smiling. I was happy to be finished but just as happy to have experienced something so spectacular in beauty.

With no watch to stop and a glitch in the chips, I didn't know my time until almost nine hours after finishing. It was 2:02:42. So close and yet so far. But at least I didn't throw up.

Spring Training: Week 12

Spring Training posts document my training for the Run the Bluegrass Half Marathon on March 30 and my "A" race, the Wisconsin Marathon half, on May 4.

The week, in training:

Monday: Crunch "Fat Burning Yoga"
Tuesday: 5 miles + BODYPUMP (taught)
Wednesday: 4 miles, intervals
Thursday: 5 miles + Jillian Michaels' "Killer Abs," level one
Friday: Piloxing
Saturday: BODYPUMP (taught) + 8.18-mile run
Sunday: Jillian Michael's "Yoga Meltdown," level one

◊ ◊ ◊

It's the final countdown. Five days till I toe the line at Run the Bluegrass. Five days till I gauge my fitness for the Wisconsin half marathon. Five days till I sink my teeth into a big ole Sweet & Sassy Redhead cupcake.

Don't hate - a girl's gotta have something to look forward to! And, after five days of no sugar, that cupcake sounds mighty good.

Anyway, it would seem natural in a post five days out from a half-marathon to share my goals for the race but I haven't really got any besides the basic things - run strong, have fun, don't puke at the finish. I'm really just using this as a supported training run with a beautiful break in scenery that offers the opportunity to eat Southern fare and goetta.

Instead, I'll share with you 13.1 notes about my training in honor of the 13.1 miles I'll be running.

1. I've never been more thankful for Netflix streaming than I have this winter as I have relied on it for entertainment on my treadmill runs. I've watched "Downton Abbey" (not very conducive to a sweat session), "LOST," "The Peacemaker" and, last week, "Psycho." We watched the pilot for "Bates Motel" (so good) and I wanted to get the back story. Or the front story. Whatev.

2. I will listen to music, occasionally, on the treadmill. My favorite songs right now are Christina Aguilera's "Fighter" and "Don't You Worry Child" from Swedish House Mafia. However, I mostly listen to Pandora's Cardio Dance Channel

3. Despite logging a lot of miles on the treadmill, I have been outside about half the time - or more - and I have to say this winter stunk for running. We might not have had a lot of snow (during actual winter) but I don't remember a colder or windier or just plain blustier winter in some time.

4. After eating Swedish fish throughout my marathon training, I've returned to more traditional fueling sources. I've had Honey Stinger Chews, Sport Beans and Shot Bloks. I'm the biggest fan of Shot Bloks, and I have a pack of tropical punch for the race.

5. The one thing that has been off is my hydration. I hate carrying water when it's cold outside, even with a handheld. The water freezes up and my hand is cold and the bottle throws off my balance. Unless Mark joins me with the stroller for 4 miles or I do loops, I have been guilty of doing long runs sans hydration. I definitely need to step up in this department and get things straight for Wisconsin.

6. I have made it through the plan without having to buy new shoes but my Nike Structure Triax now have 400+ miles on them, and I can tell they are ready to go. I'll be hitting the running store for some new kicks next week.

7. I also wear a pair of Nike Lunarfly 3's for lighter runs. Just so you know.

8. I always thought of myself as a 4-day-a-week runner, and I'm beginning to think that I'm more of a 5-day-a-week runner. I really like hitting higher mileage and combining a short run with some longer stretching or plyo workout .

9. Despite going to five days of running, it is still my rule not to run more than three days in a row. Hence why I only ran four times this week.

10. I have not pushed the stroller once during this training cycle. If I do a loop with the boys, Mark is a gentleman and volunteers for BOB duty. (Truth be told, I don't think he wants to deal with Denali pulling.)

11. I'm fairly certain that I have not lost a single toenail this cycle, which is incredible. I am not going to rule it out after the race, though.

12. I had been worried that I would have to give up dairy during this training cycle as I did during marathon training but everything seems to be OK. I've only had one incident, and it was after eating eggs pre-run. Not smart. Not smart at all.

13. And another thing I haven't done? I haven' intentionally carb-loaded for long runs. I probably eat enough carbs on a daily basis that I don't need to make a conscious effort to eat more.

13.1. I love running even when I don't like, and I feel blessed and thankful that I can do it.

Let's do this!

Spring Training: Week 9

Spring Training posts document my training for the Run the Bluegrass Half Marathon on March 30 and my "A" race, the Wisconsin Marathon half, on May 4.

The week, in training:

Monday: TurboFire Stretch 40 + 3 miles
Tuesday: Unplanned rest (stomach bug)
Wednesday: 25 minutes TurboFire + 20 minutes strength
Thursday: 1 mile + led circuit class (only did cardio) + taught BODYPUMP
Friday: 5 miles
Saturday: BODYPUMP (taught)
Sunday: 9.25 miles, long

◊ ◊ ◊

I am a monster. A green-eyed, jealous monster. 

I will look at other people's training logs and lust over high mileage and intense speedwork sessions. I see how fast other people go and long to be a glimmer of what I used to be. I talk to people who qualify for Boston and silently sulk that the only way I'll ever be able to run the capstone Boston Marathon is to do it wearing a charity bib.

It's terrible. I'm terrible. And I feel terrible that I think I'm terrible. 

But, the other day, I had an epiphany of sorts. Or a cup of coffee with an amazing, radiant woman.

I write a column of sorts for the paper called What's Your Workout? and I profile area residents and - you guessed it - their exercise routines. I started it in an effort to show people that the average Joe (or Jane in this case) can accomplish amazing things with the same demands that we all face. This month's column was about a marathon runner who recently qualified for the Boston Marathon. She didn't wake up one day, decide to run a marathon and lucked out that she "naturally" runs 7-minute miles and qualify in one attempt. Instead, she worked hard, worked her way up in distance, incorporated cross training and ran FOUR marathons before coming in under 3:45.

I was completely awestruck as we talked. It wasn't just her determination but her balance in dedication to training, being a mother (you should see her face light up when she mentions her daughter's name) and raising awareness for a good cause. You see, not only is she a great athlete, she is a cancer survivor and is now campaigning for the Leukemia & Lymphoma Society's Woman of the Year on behalf of a 3-year-old boy with blood cancer. Just as she picked a lofty goal in Boston, she has in the campaign: to raise $100,000 for research. You know I rarely talk about donating money but here's her blog and a link if you are interested in reading more.

Anyway, back to running. While we were talking, I asked her what her motivation was and how she found it in her to get up at 4:15 to work out. Her response? If you want it bad enough, you'll do it.

And that's what I have to ask myself: What do I want and do I want it bad enough to put in the WORK? (Yes, WORK earns an all caps designation here.) I can get up earlier if I want to log higher mileage. I can learn to be more uncomfortable in my runs to push harder in training. I can do more than what will get me across the finish. If I want it.

I don't have the answer to the question, and I'm really trying to think about it this week. To search that heart of mine to decide what it's craving and what it needs.