Showing posts with label run the bluegrass. Show all posts
Showing posts with label run the bluegrass. Show all posts

Wednesday, April 3, 2013

Spring Training: Week 13

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: 3.25 miles
Tuesday: 6 Week 6 Pack Abs, Level 1 +  BODYPUMP (taught)
Wednesday: 3.2-mile run
Thursday: 4.1-mile run
Friday: Rest
Saturday: Run the Bluegrass Half Marathon
Sunday: Rest

◊ ◊ ◊

First off, can I get a prize for respecting the taper? I totally rocked taking it easy last week!

Highlights of the week: Pretty much every thing. I really enjoyed the extra rest last week as did my legs. My easy runs seemed so slow and yet two of the runs were sub-9 averages, which is really good for me. All of the runs were outside and during daylight, and the weather was just slightly warmer. I also ran two new routes - Run the Bluegrass (race review in the works), which I loved, and the towpath trail near my dentist's office that I wasn't so enamored with.

Lowlights of the week: Pretty much none.

Moving forward: I have just less than six weeks until the Wisconsin half and between reverse taper and taper, I only have a few weeks of real work. Even though I went plan-less, sort of, for Run the Bluegrass and did well, I feel like I need more guidance going forward. Especially in terms of consistent speed work, which I decided was the difference between this cycle and the training cycle that I did when I trained for my PR in 2010. 

There are tons of plans out there, as we all know, but I really like the "Train Like A Mother" plans, and I will be following the last few weeks of the Half Marathon: Own It plan. I was drawn to the fact that it will take me up to 15 miles and and has speed work based on minutes. I will have to include more cross-training that it recommends but I'm not worried as it's been a constant in my routine.

Taking care of business: I finally created a Facebook page for Healthy Strides. It would be great for you to "like" me, and I think it will be a nice way to interact with all of y'all.

Tuesday, April 2, 2013

Living the Lex life

I love the South. It's as if you enter a whole new world where people are nice and the pace is relaxed once you cross the Ohio River.

 photo 229D6891-5F55-481F-9438-25EEE70B773E-8194-0000068B0EFDB392_zps25b49d98.jpg

While our trip to Lexington was short, it was no different. There was a certain charm to the historic homes, hip food scene and rolling green hills.

The highlights ... so basically a detailed account of what we did.

 photo D9D55AF5-7F32-4D11-BD76-CEC7794891A7-8194-0000068B710CB7BA_zpsaf42fa47.jpg

Lunch at Doodles on Friday after we arrived. Doodles was recommended by Lex locals on the Run the Bluegrass Facebook page, and I loved the restaurant's emphasis on locally sourced ingredients.

 photo 159E668B-905E-46B0-92B5-020AD07F3E7D-8194-0000068B6774521A_zpsdb0d2515.jpg

I also loved that they had hot dogs and beans, which Miles had been requesting for at least 20 minutes. Let me tell you, there's nothing more inspiring than to hear a 20-month-old scream "HOT DOG, BEANS" from the back seat of a car.

 photo FC1616CF-73ED-4FE6-9839-F8A050C18DC3-8194-0000068B6D4C40F2_zpsc73495dc.jpg

As for me, I had the Super Veggie sandwich of the day, which was breaded, oven roasted eggplant, marinara and mozzarella. It was served with Doodles Flat Fries but I gave them to Mark, who was hungry after his grilled cheese and tomato-sausage soup.

 photo 8B567316-FB5D-4E76-91B1-E13352735869-8194-0000068B5E2B1DCB_zps8991e9de.jpg

After lunch, we headed to BabyCakes Cupcakes. I planned a one-day hiatus from my #sugardetox so I could celebrate my anticipated half-marathon finish with a sweet treat.

 photo BEC78D0A-197C-40EE-AA6D-0444927BE18E-8194-0000068B5A29E6A2_zps636f4850.jpg

The shop was small but stylish, and it looked like much of the business is orders/catering rather than single cupcake sales. Nonetheless, there was a good selection of flavors. I went with Butterscotch, Mark with Red Velvet and Cookie Dough for Miles. I loved that the owner(?) was willing to cut the Cookie Dough Cupcake into four pieces so we could ration it out to Miles ... or so he could have a bite and Mark could eat the rest. I guess it was so good that Mark could not share and would deny his child that indulgence.

 photo 95D8C57E-99F3-451D-8B04-CF88FD257CBB-8194-0000068B51F94A38_zpsaf7c2a4d.jpg

In a perfect world, we would have walked around downtown Lexington and took in the city but someone needed a nap. So it was to the hotel. I lived dangerously, canceling my room at the Hilton and booking a more affordable, last-minute room on Hotwire. I did this last year with the Martian race and ended up at the Motown Inn where the clerk offered to procure alcohol for us from guests checking in. Not the greatest experience.

 photo 11E768D0-AD26-430B-A336-B1DED4E9646E-8194-0000068B562A23F2_zps8984c07c.jpg

We lucked out, though, as I did my best to narrow down our options and we ended up at the Crowne Plaza at the Campbell House. The hotel was gorgeous, rooms spacious and the elevators clean. I was more than impressed that housekeeping had the crib in our room before we made it there.

 photo D71A6FEE-E423-43BF-86C3-048376B7DED6-8194-0000068B4EF1B53E_zps727f7533.jpg

Except someone didn't want to sleep in it. Rather, Miles and I took advantage of the indoor pool while Miles napped. How cute is he in his skull trunks and girly life vest (which was at the pool)? Even cuter was just how much he loved the water. He now asks every day to "go fwimmin'." We tell him that he can in the summer.

 photo 82F398BC-D68D-469E-B9B3-152AF47A0F97-8194-0000068B17392039_zps0eaa1f8d.jpg

Dinner became an interesting and rushed affair with a kid tired from no sleep + fwimmin'. We had planned to go to a local pizzeria downtown but upon discovering it was carry-out only, we were off to find "mac and cheese and pizza-pizza." By the grace of all that is holy, we were less than a mile away from Mellow Mushroom.

 photo 641C1B85-0D03-4AE7-B2CF-A2CD670F8965-8194-0000068B0B0B2493_zpsace5fa97.jpg

I had heard of the place via blogs and the like, and I was excited to finally try it out. I was also excited to drink, a rarity for me, but nearly required after Miles Meltdown No. 321 of the day. It was a Woodchuck Pear Cider, if you're curious.

 photo 05F695FA-AC9F-4DD7-961C-D2164DB112A4-8194-0000068B064F9E41_zpsec11ced0.jpg

As for the pizza? Loved it. I had the Mellowterranean on my half, and I took advantage of the carbo-loading excuse to eat the entire half.

There were a few more places that I had hoped to visit but time ran short. Of course, there's always next year ...

Follow my blog with Bloglovin

Sunday, March 31, 2013

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.

 photo 3C3F291A-5689-4DBB-9FE3-B49FE1178358-8194-0000068B02EDCAF1_zps1b9ed507.jpg

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.

 photo 1CDF003F-5B73-44C2-9B1D-4F31DC59DED2-8194-0000068AFDF8586F_zpscb99363b.jpg

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.

 photo B7812133-A76C-42AA-896C-D9F1DD37FD14-8194-0000068AF2A00C4A_zps2c8297c9.jpg

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.

 photo photo2_zpsc1ef62ba.jpg

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.

Friday, March 29, 2013

Friday countdown

5 bags (1 for Mark, 1.5 for Miles, 1.5 for Kim, 1 for food)

4 days

3 states

2 beds

1 trip to pool

See you in 13.1 miles

Tuesday, March 26, 2013

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!

Thursday, March 21, 2013

Three Things Thursday: Try me, maybe?

Taper. I'm terrible at it.

I'm nine days out from Run the Bluegrass and rather than scaling back my mileage, I keep thinking of ways to add more exercise to the week. Seriously, I was running on the treadmill this morning and I was all like, "I could get up at 5:30 a.m. tomorrow, run 3 or 4 miles and still have enough energy to try Piloxing before work."

The workout on the Train Like A Mother plan? Three miles OR cross-train. Womp, womp.

I think I might be feeling thrown off because I punked out on my Monday recovery run but I'm also realizing that my goal race isn't so far away. Six weeks separate me and the Wisconsin start line, and I want to get there knowing I put in the work, the miles and the heart.

But I also want to get to Lexington with healthy legs.

In order to do that, I do need to abide by the taper (sort of) but I can can make some plans and a few changes to build my game.

1. Work on my core. I'll do bicep curls and squats till the cows come home but ask me to do a plank and I get all whiny. I do get in some core work with BODYPUMP but it doesn't get the attention I think it deserves - especially since I know that a strong core could come in handy during Wisconsin. I would like to make more of an effort to strengthen my center in the next six weeks, so I opted to borrow Jillian Michaels' "Killer Abs" from the library. I am not making any promises that I'll do it as regularly as should but it's the thought that counts.

2. Cut out or limit sweeteners. I did so well with the Dr. Fuhrman's Healthy Holiday Challenge between Thanksgiving and Christmas but once Santa came a ho-ho-hoing, the wheels fell off the bus. I've tried with varying success to rein in my sugar consumption but still feel frustrated with the crap calories I'm eating. Last night - after a day that included orange poppy seed loaf, Chips Ahoy thin crisps and a homemade chocolate chip cookie bar - I decided that I needed to stop letting cravings control me. I wrote three goals for today on a sheet of paper and the first was no sweeteners other than natural fruit. (The other two? Run 5 miles and eat 4-5 servings of vegetables.) I'm going to take this sugar attack day-by-day but I'm hoping to feel strong and lean by May 4.

3. Ummm, I totally had a third one when I decided to write this post. I swear I did. I wonder if it was eat more chia seeds? I just ate some lackluster oatmeal and actually missed those flavorless little things. I was going to go to the co-op to pick up some from the bulk bins but went to the library instead to grab "Killer Abs."

Hmph.

For fun: Miles began his singing career with "Wheels on the Bus" and has recently added "It's Raining, It's Pouring" to his set list. This kid cracks me up!


Monday, March 18, 2013

Spring Training: Week 11

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 + 4 miles
Tuesday: 5 miles + BODYPUMP (taught)
Wednesday: Rest
Thursday: 4 miles + BODYPUMP 85 (at home)
Friday: 5.35 miles
Saturday: BODYPUMP (taught)
Sunday: 11.85 miles, long

◊ ◊ ◊

Run the Bluegrass is the fifth half-marathon that I trained for and will be my sixth 13.1 (I ran the Indianapolis Women's Half in September as part of marathon training). While those numbers still put me on the novice side, I can tell you I have learned one thing. One thing that will be true from training cycle to training cycle.

That truth? The last "real" long run will suck. And suck hard. 

It is my belief that the running gods feel the need to scoop up any doubt about a particular training cycle, form it into a ball and roll it down a giant hill, allowing it to gain incredible momentum. Enough to knock you right on your ass. The running gods want you to know that even though you've logged hundreds of miles, consumed your weight in carbs and finally feel strong, that you are not invincible.


The memory of my last long run for the 2010 Flying Pig half marathon is crystal clear. Every long then was a personal distance record, and the miles seemed overwhelming. Mark and I were nearing the 10.5-mile marker, and I just wanted to be home. But as we turned the corner to the street that would take us there, my calf seized up. I couldn't walk a step much less run one. I stopped to stretch and as I leaned over, the tears began to roll down my cheeks. I told Mark to go one without me, that I'd never be able to run 13.1. Mark believed otherwise, encouraged me to keep moving forward, and I hobbled the rest of the way. 

While my run on Sunday wasn't as dramatic, it was just as knock-you-on-your-ass. The weather was less than desirable though definitely not the worst I've seen this winter. And, yes, I said winter because those pesky running gods have failed to tell Mother Nature that it is March and time for spring. It was high 20s, or just at 30, and windy - just below my threshold for taking out Miles. But the little bugger was begging to go outside so we put him in snow pants, coat, gloves, hat and extra socks and decided to do a family loop before I finished up.

I wasn't particularly enthusiastic in the early part of that loop. There were lots of stops and starts - Miles kicking off his shoes, traffic on the way to the park, Denali's collar jacked - and I wasn't able to hit my groove once we were on the greenway. Mark and I strode in silence, which is never a good sign, only letting out grunts as we fought the wind. I tried to stay "in it" but as we closed in on home, all I could think was that it would be so nice to be done.

At which point Miles decided that he was no longer enjoying the run and began screaming. I told myself that my 8 remaining miles might suck but they'd be scream free. The inherent mother runner motivation.

Quiet though the miles were, they were unpleasant. I got temporarily mislocated in a confusing subdivision, finding myself on unfamiliar roads without sidewalks and drivers accustomed to seeing runners. I spent a good mile or two freaking out that I was going to be hit by a car or forced into a 14-mile long run that would incite panic in Mark when I didn't return in time. I eventually got my bearings and going in the right direction, a direction that happened to be into the wind. For four miles, the wind whipped around me and I cursed with every gust. 

And then, at mile 10, 10.25, I saw a police car sitting in the park. I knew I had a mile and a half to get home, farther if I wanted to hit 12, but the idea of being in the cold for another 15 minutes seemed like torture. I was sure that I could run up to the cruiser and kindly ask the officer to take me home. Or at least let me call Mark and request a pick-up. Of course, it would have taken 5 minutes to request the use of a phone/make the call, Mark a good 5 minutes to get Miles packed up and another 5 to get to the park. So 15 minutes. 

The time it would take for me to get home.

So that's what I did. I ran home. It was slow. Ugly. And 0.15 mile shy of the 12 I was aiming for. But, it was 8 more than I almost ran and brought me to the elusive 30-mile week, proving that finishing is winning.

Tuesday, March 12, 2013

Spring Training: Week 10


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 + 4 miles
Tuesday: 5 miles + Tabata
Wednesday: Rest
Thursday: 5 miles, intervals + Circuit class (womp, womp)
Friday: 3.55 miles
Saturday: BODYPUMP (taught)
Sunday: 11.2 miles, long

◊ ◊ ◊

Boy, do I have a treat for you! It's me, in video form!


I haven't done a vlog about my training in six weeks, and I thought I'd take this week to personally thank you for all of the kind comments on yesterday's post and chat with you about my epiphany of sorts.

If you don't have earbuds at work, hate the sound of my voice or are annoyed that I do close my eyes when speaking (how do I fix that?), here are the highlights:
  • Thank you for being awesome. Each and every comment yesterday made the situation that much better and helped me to feel more resolved and determined than ever.
  • Training is going well, and I fell like things are clicking.
  • My boys have been able to join me for portions of the past three long runs, and I think it's helping.
  • My epiphany: Don't focus on what you've done but what you are doing. It applies to probably, like, everything in life.
  • When in doubt, bring your attention to the very small things in the now: breath, form and lifting feet.

After all, you don't want to face-plant in someone's underwear.

Tuesday, March 5, 2013

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.

Thursday, February 28, 2013

Spring Training: Week 8

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 + 3.5 (very windy) miles
Tuesday: 5 miles, "tempo" + ZWOW
Wednesday: Rest
Thursday: 5 miles, progression + corporate wellness class (taught)
Friday: 4.05 miles
Saturday: BODYPUMP (taught)
Sunday:12 miles, long

◊ ◊ ◊

I've whined. I've complained. I've gotten mad. All because my training wasn't where I wanted it to be, wasn't going the way I wanted to go.

And then came last week.

Though far from perfect -- because a run where you nearly get lost in a cemetery while listening to an Another Mother Runner podcast makes that nearly impossible -- the week went better. Much, much better. I added a fifth run, a "recovery" one of sorts, and got in 5-milers twice.  worked with weights three times, and I definitely felt the burn of my circuit class - even if it wasn't fun. I hit nearly 30 miles, which I'm not sure I've ever done when training for a half-marathon.

And, I had a stellar long run. Like, super stellar.

My goal of late has been to inconvenience Mark as little as possible when it comes to long runs. I've squeezed them in on personal days, gotten up at 5 a.m. to run 9 miles on the treadmill and did 11 miles during week 7 while Miles was napping. It worked out so well then that I thought I'd try it again with my 12-miler.

Of course, we all know how well Miles napped this weekend.

And so Mark and I found ourselves at noon Sunday trying to "kill" an hour until we thought we could put Miles down. I was dressed to go and the weather was nice and Mark had only had two pieces of pizza for lunch ... and well, why not go for a run as a family, I thought. Mark was a bit more trepidatious (because of the pizza) but obliged and so we set out for our first family run since Christmas.

I told Mark it would be a very slow four miles as I warmed up but we trotted along our normal route at a comfortable pace, one that should have probably worried me just a tad. However, it was so nice to have some company, to hear Miles point out the dogs and feel my legs moved that I went with it. I could always take it a tad slower when I finished up on my own.

But after Mark and Miles retreated inside (and I making a quick potty stop), I continued on at nearly the same pace as I trucked down a semi-busy street toward a greenway trailhead. I figured I'd go with it for the next four miles and slow it down the last four.

But as I rounded into the park for the last set, I kept seeing an 8:xx pace on my watch. It was unreal. While I felt like I was pushing, I didn't think I was doing that (and truth be told, I wasn't - the MOTOACTV is a big tease) and so I soldiered on with the gusto of someone who had something to prove. Something to show herself.

As I reached my block, I was tired. I was feeling the effort of a harder 12-mile run. And, yet, I felt the urge to push. To give it one last go.

I pressed "end workout" at 12 miles on the nose in 1:52 and some change.

I walked in the door smiling - and saw two smiling faces as well - and told Mark for the first time this training cycle, I felt like maybe - just maybe - I might be able to give my PR a run for its money.

Tuesday, February 19, 2013

Spring Training: Week 7

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: 3 miles, treadmill
Tuesday: ZWOW 44
Wednesday: 4.3-mile run, attempt at intervals
Thursday: 4.2-mile run + living room circuit
Friday: Rest
Saturday: BODYPUMP
Sunday:10 miles, long

◊ ◊ ◊

 To describe my training of late, I can use three words: sick, tired, frustrated.

I battled a sinus infection or cold for most of last week, and its remnants are still lingering in my body.

The blocked sinuses became a nagging cough, and I slept on the couch for most of last week as to not disturb anyone else's slumber.

My paces are slowing. Big time. Whatever gains I had made and saw to fruition when I PR'd the 10K in December, I'm fairly certain have disappeared. I'm running slow, heavy and out of breath.

It sucks. And I'm incredibly unhappy though resolved, if anything, to try to push through this effer of an obstacle.

Tuesday, February 12, 2013

Spring Training: Week 6

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: 5 miles, treadmill
Tuesday: ZWOW 20 + 20 minutes of TurboFire
Wednesday: 4.64-mile run, outside
Thursday: ZWOW 7 + 5.32-mile run, outside
Friday: Rest
Saturday: BODYPUMP
Sunday: Rest (sick)

◊ ◊ ◊

It was another warmish winter day, one that made me long for the fake winter conditions of last year. It was mid-30s, clear and and the snow was all but melted. A February day I could not let slip by me - not without a run.

As Mark cleared up dinner, I threw on a pair of capris and my Brooks Nightlife half-zip. My Nikes were laced as dinosaurs took over the living room. I wrangled my watch from a pair of inquisitive hands and turned it on.

I was ready. And waiting.

At 6:55, those curious hands hugged me night-night. At 7 p.m., I was out the door, for a run. My reliable companion by my side.

Our run was nothing special. I wanted to do something "long-ish," enjoy the time on the pavement and log some exercise. I remember Denali was a bit sluggish, likely from a walk earlier that day and a lighter training schedule this winter. But he was happy to tag along and even happier to sprint to the finish.

It seems a bit odd to think that such an unremarkable outing - one I struggle to remember aside from MOTOACTV issues - will be my last with Denali for a while. Though my pooch seems to be improving at a rate far beyond our expectations, he is limited to leash-controlled bathroom breaks for seven days and subsequent exercise will likely be gentle and gradual.


When Mark and I were expecting the worse, one of my most selfish thoughts was: how can I run without Denali? I am a runner because of him. When he was an exuberant, enthusiastic puppy, I followed the Couch to 5K program because I wanted to be a good dog owner, exercising him regularly, and I figured it would be far less painful to run 3 miles in the cold than walk them. Since then, he has logged thousands of miles with me. I felt encouraged by him when I was pregnant and frustrated. I felt protected after an attack on the trail system. I am constantly inspired by his love for the run and willingness to take whatever he can get, when he can get it.


I plan many a runs when I can get him out for some exercise and I count on him for safety reasons. In fact, I am so accustomed to running with him that I often say "left" or "stop" out loud when turning corners or approaching an intersection even if I'm by myself.


And while many dogs can be a pain in the IT band to run with, Denali is an amazing athlete. He is focused, driven and well-behaved. He doesn't chase squirrels, bark at people or show aggression toward other dogs. In fact, I can count on one lobster claw how many problems he's caused on an outing and I would be lying if I gave him full blame for the incidents.


I already feel a bit lonely as I look at this week's weather forecast and mapping out the week's runs, knowing I'll be flying solo. But I know he'll be back in no time, and I'll have a renewed love of running with my pal.

P.S. Mark and I wanted to thank you for the kind words about Denali and the unkind words about the driver. I feel blessed and lucky to say that he is improving nearly every hour, and he is moving with little to no pain. Denali even wanted to go back to his routine of sitting in the yard, feeling the breeze blow through his fur as he stared at squirrels darting around the tree. 

Tuesday, February 5, 2013

Spring Training: Week 5

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: 4.1 miles, outside
Tuesday: 4.78 miles; outside
Wednesday: Rest
Thursday: ZWOW 31 (a.m.) + 3-mile run (p.m.)
Friday: 5 miles, intervals; treadmill
Saturday: ZWOW 22 + TurboFire 30
Sunday: 9 miles, long; treadmill

◊ ◊ ◊

My inclination is to use this sentence to wax on about the complexities of the weather but as I've done that time and time again, I thought I would spare you. Rather I will say this: Mother Nature threw me for a loop last week. A real figging loop. We had two gloriously warm (for January) days followed by another Arctic blast. And when I say blast, I mean it - wind gusts of 30 mph and just pure blusteriness.

I'm pretty sure I just made that last word up. Go ahead Merriam Webster, add it.

Anyway, back to the running ... the weather really messed with my schedule. I had been running indoors during the week, allowing me to quality control my quality runs. I did hills and intervals with set limits that didn't allow me to quit. On the weekends, I head outdoors with Denali. It was what it was, and I was settling into the groove. Or at least I had gotten in the habit of sleeping in a sports bra and shorts so I could hit the treadmill by 5:30 a.m.

With shorts-worthy temperatures, though, I knew I couldn't pass up the chance to pound the pavement ... even if it meant ditching a scheduled hill workouts. Long-time readers, or maybe even new ones (waves hi), probably know that I can be a bit stringent when it comes to following a schedule and I can get down on myself if I miss quality workouts or cut them short. And you might expect me to go on about how I'm going to suck it at Run the Bluegrass for missing the workout. But I'm not. Not this time.

I'll go ahead and spare you the annoyance of asking why and tell you that I know that other areas of my training are helping with hill work - specifically lunges and deadlifts. Today, alone, I did 100 lunges as part of ZWOW 20.

Rather than get boring and pretend I know things I don't, I'll tell you that I engage my hamstrings when I run on an incline just as I do when I perform lunges and deadlifts. My butt, too. (For real info: Read this.)

It only seems advantageous then to strengthen those hamstrings when I'm hanging out with Zuzana or doing BODYPUMP to help prepare for the Lexington half in March. I am no expert but a month+ of RAW and too much time on YouTube have introduced to me a number of variations on those exercises. These are my favorite and, again not as an expert, I think it could be worthwhile to pick two or three, incorporating 3 sets of 12 in regular resistance workouts.
Just a quick note - if you do a traditional deadlift, stick your butt back as you tip at the waist. I've seen some pretty wonky ways to do it when I teach BODYPUMP. So wonky I can't even explain it.  I just don't understand why you don't want to show people what you got.

Happy training.

Monday, January 28, 2013

Spring into Training: Week 4


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: 3 miles, treadmill
Tuesday: 5 miles tempo, treadmill
Wednesday: 45 minutes on the elliptical + RAW class
Thursday: Rest
Friday: 4 miles hilles, treadmill
Saturday: BODYPUMP
Sunday: 8 miles, long, outside

◊ ◊ ◊

Ladies and gents, I have something different and possibly fun for you today. I was feeling inspired by Theodora of Losing Weight in the City and her vlog this weekend that I thought I'd try one to recap this week's training.


Let me know in the comments if you liked this or never want to see my face on camera again :)

Happy Monday!

Monday, January 21, 2013

Spring Training: Week 3

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: 5.5 miles, hill repeats
Tuesday: 45 minutes on indoor bike
Wednesday: 4.25 miles, speed (6 x 400 repeats) + RAW class
Thursday: 7 miles
Friday: RAW
Saturday: Rest
Sunday: Rest

◊ ◊ ◊

I thought I had everything planned perfectly. I skipped a rest day Tuesday, adding in a light cardio session; got up early to squeeze in my long run on Thursday; and hit all of my quality workouts, even the ones the universe tried to thwart. All I had to do was go for a short run after Miles went down on Sunday, and I would get everything I wanted - a solid week of training, quality time with my grandma and a limited-demand trip to Cincinnati.

 photo 79DE7797-8DD8-4090-9478-C2A41EAC673F-3506-000003369B3978ED_zpsaedee32b.jpg

There was just one thing I didn't factor into this whole plan: traveling with a toddler is exhausting, especially when you go it alone.

 photo CD1AA2B6-6EB2-49D9-A5A1-D0B76B33C912-3506-000003367C0EE67B_zps60c5a4aa.jpg

There's the  sleeping in a different bed, and the toddler who doesn't want to sleep in his different bed but your different bed. There's also the feeling a bit out of control with food consumption and, even worse, coffee. (A big thanks to my uncle who makes coffee morning, noon and night - literally!) There's trying to see everyone and be everywhere and doing it all on a toddler's schedule.

 photo 234774EB-6BB4-498B-9D34-072E2198FB89-3506-00000336973FE553_zps6139c671.jpg

Oh, and making sure the toddler doesn't terrorize unsuspecting nursing home patients or unplug any oxygen machines. I might have missed a steady state run but I might have managed some sprints.


 photo 3660C443-7A32-489C-8777-12A8170E990E-3506-0000033686AB8B83_zpsa349c419.jpg

I might be whining but I promise that I'm not complaining. I designed my training plan so I could miss easy days. More importantly, I feel lucky that in our short trip we managed three visits with Grandma, three meals with my brother, a visit with my godfather, lots of quality time with my aunt and uncle with whom we were staying and short visits with another aunt-uncle pair and my mom's husband. 

 photo 5F73DB11-D0AC-4054-A9AC-B253489FF7C8-3506-0000033690A02A62_zps9177dc15.jpg

Miles also had a good time, discovering a play shopping cart in my brother's basement (he bought a battery) and scoring lots of high fives, a lollipop and stuffed frog from the nursing home residents. I scored lots of coffee, Panera bagels and a couple pounds (more than likely).

 photo 5F82E3C4-1E09-4FB8-B7FB-5D8A8E8051AD-3506-000003369FD8A8D0_zpsb6d57ca5.jpg

But the best part was seeing Miles giving Grammy kisses and him bringing her a book to read.

It's been a rough couple months, uncertain of what was going on or just how serious it was, and it did me a lot of good to see her looking well and even getting a bit sassy. Let's just say she and her new roommate will not be BFFs. She seems motivated to work hard in therapy and get home, saying that by our next visit she'll be outta there.

And on that visit, we'll have the BOB because I learned I cannot run after 3.5+ hours in the car, meal preparation and cleanup. I might have thought I would be OK for "just" 3 miles on the treadmill but I was struggling to keep my eyes open at 6:45 and was in bed by 7:30.

Party. Animal.

Last week, I solicited questions about training and exercise. I am answering them this week - Tuesday or Wednesday more than likely. If you want to know something, fire away!

Monday, January 14, 2013

Spring Training: Week 2

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: 4.5 miles, hill sprints (6 x 45 seconds at 7.0, 7% incline)
Tuesday: Rest
Wednesday: 4.25 miles, tempo + RAW class
Thursday: 8 miles
Friday: RAW
Saturday: Bodypump + 4-mile run
Sunday: 1.5-mile walk + 25 minutes (of 40) TurboFire stretch

◊ ◊ ◊

I've written about five different versions of this blog, trying to expand on one aspect of last week's training. But my brain is tired and so is my body, especially after 5.5 miles of hills on the treadmill this morning.

Tired Kim = Bad, uninspired writer.

Trust me. I nearly wrote an ode to Dairy Queen ice cream cake and medium long runs, which, as you can see, are decidedly missing from this week's log.

So help a girl out. Get up with Miles tomorrow morning and go to work for me and I'll ... ha. Just kidding. Ask me some questions - about my training for the upcoming races, BODYPUMP, cross training, whatever.

I look forward to answering them (and being more clever next week).

Monday, January 7, 2013

Spring Training: Week 1

I had so much documenting my training for the Columbus Marathon in weekly recap posts that I thought I'd do the same for my spring half marathons. The Spring Training posts will discuss my training for the Run the Bluegrass Half Marathon on March 30 and my "A" race, the Wisconsin Marathon half, on May 4.

This week, in training:

Monday - 5 miles, hill repeats (6x: 2 minutes at 4%, 2 minutes at 6%, 2 minutes @ 4% with 4 minutes recovery)
Tuesday: Rest
Wednesday: 4 miles, intervals (6 x 400 repeats) + RAW class
Thursday: 4 miles
Friday: RAW
Saturday: Bodypump
Sunday: 7.68-mile run (outside!!!!!)

◊ ◊ ◊

People say that it's the taper period of any big training cycle that will make you crazy. Doubt yourself. Wonder whether you are even a runner. And while I went through my own manic period before Columbus, nothing has compared to this week.

This week being my first spent almost entirely on the treadmill, in the basement, at 5 a.m.

The weather here has been less than desirable, and a winter storm last weekend covered our street in a sheet of ice that refused to melt or become safely passable by car much less feet. While a previous version of myself might have toughed it out, the idea of traversing the precarious conditions at 5 a.m. in temperatures in the teens didn't sit well with me ... more Mark. So I resigned myself that it would be far safer to stick to the treadmill.

I will whine far and wide about my disdain for the treadmill, with my No. 1 complaint being that my pace suffers incredibly when inside. A 9:30 pace feels easy on the roads but I have to keep the treadmill at 5.5 to feel comfortable and 6.0 (10-minute pace) feels like a tempo effort.

Regardless, I toughed it out in the name of miles. I ran hills as the Lexington course is of the rolling variety, not minding much as it's hard to find good inclines suitable for repeats near my house. I did 400 repeats, feeling good that I was able to "crank it up" to 7.0 at the end.

But come Thursday, when I hit the treadmill after dinner for an easy-ish run, I freaked. It just felt hard, and I hated that my 2013 training log didn't seem to be reflecting my fitness level. I messaged a running mentor, crazed that my now slower pace would somehow become the norm and once I got back outdoors, I'd slip to 10:XX instead of speeding up to 8:XX. Oh so wisely, she explained the mechanics of running on the treadmill versus running outside and advised that as long as you don't rely only on the treadmill, you are fine.

Her assurance did little to assuage my fears, and I was a bit nervous going into my first long run of the cycle. The weather had warmed enough on Saturday that much of the ice had melted and what was left was more slushy, making it safe to head outdoors. Still, what if I couldn't do it?

I took it slow as I headed toward the park as I was sure it was plowed. I focused on form, breathing (tried nose breathing as Scott Jurek suggests in "Eat to Live") and footing. I told myself to not look at the MOTOACTV as pace didn't matter. It's all about time on the feet, covering the distance and feeling good.

And feel good, I did. I was surprised that once I got acclimated to the cool air, just how fantastic it felt. It was nice to look at ice-covered branches instead of peeling paint and see the sun rather than a dim light bulb illuminating my path. There was a god number of runners out, all courteous and smiling as they passed.

I had seven miles on the plan but had that rare, "wish you could bottle it" feeling that I could just keep going and going and going. I ran a bit farther but kept my bonus mileage to three-quarters. Denali was getting lethargic, and I didn't want to worry Mark with a delayed return. Nor did I want to risk injury by increasing my mileage too quickly, too soon.

I came inside, stretched and synced the MOTOACTV. Lo and behold, the average pace was 9:27 with the fourth mile at 8:59. So much for being "slow."

Tuesday, January 1, 2013

Off to the races

My last run of 2012 was not a big send out. There weren't fireworks shooting off from the treadmill and "Auld Lang Syne" didn't blare from the speakers. I wasn't magically faster nor did it feel fantastically effortless. And the only thing that dropped was my iPod ... onto the ground.

In fact, the run was more of a beginning than an ending. The 5 miles of hill repeats was the first run on a training plan that will take me through not one but two spring half marathons and help me build a base for - gasp - a fall marathon.

I know, I know. I said I wasn't going to do a marathon in 2013 but then I told Mark if we  have a second baby, I wanted to run a second marathon first. And though I'm still uncertain on baby No. 2, Mark agreed. Then, on Saturday, I was chatting with the Veterans Marathon race director and there was this deal if you register today, you could do the full for $40 and well, yeah. I'm running the Veterans Marathon in November.

But back to things of more immediate importance: the half marathons.

On March 30, I am participating in Run the Bluegrass, formerly Rock 'n' Roll Lexington. The race starts in Keenland Race Park and promises fun with my favorite tweep, gorgeous scenery and hills. Lots of hills. Then, the first weekend in May, I will be headed up to the Chicagoland area to cheese it up at the Wisconsin half marathon. The race promises to be fun, with some of my fantastic ladies in attendance, and will hopefully earn me a nice, shiny PR.

Every workout between now and May 4 will be working toward that sub-1:54. And, yes, I have them mapped. Sort of.

Photobucket

My training for Run the Bluegrass is all about getting strong and getting ready for the hills. I'm finally womaning up and committing to doing hill work on the treadmill. One week will be longer repeats {Monday's workout: 2 minutes at 4% incline, 2 minutes at 6% incline, 2 minutes at 4% with 4 minutes recovery} and the next will be sprints. I'll also be doing interval and tempo workout under the principles of "Run Less, Run Faster" in the event I can only manage three runs a week. I'm not really set on distances - I'll just run as far as time allows in the morning.

The clincher of this plan, initially, is getting strong via a RAW class at the YMCA. We managed to snag a free month, and this class is high intensity, interval training ala Cross Fit or P90X. The instructor (my new hero) is a triathlete and is able to complete the races - and do it strong - with the cardio base she has from these classes.

I'll take that fitness and endurance base to the Wisconsin plan and take the training up a notch in the hopes to PR.

I know it's a lot and, if I think about it too much, I get overwhelmed. But I posted on the Nathan Performance Gear website that I wanted 2013 to be epic. I wanted to take it up. And when I got scared, I wouldn't run away; I would run harder.

And that's what I'm going to do.