I'm taking a break from blogging until after Christmas, or maybe during Christmas while at home in Alaska I'll pick it back up.
But I have the end of the semester blues and my brain is tired.
Happy Training All.
Friday, November 19, 2010
Thursday, October 21, 2010
Oct 17 - Sunday
OFF
Oct 18 - Monday
Treadmill Speed Ladder - 6.3 miles, 50:30 minutes
Oct 19 - Tuesday
Cardio Circuit - Tough, I have to admit the last 2 rounds were so hard I almost puked after my last interval on the treadmill which was 1:45 @ 5.0 incline @ 9.0 mph. Fun!!
Oct 20 - Wednesday
Light Elliptical and Stretch
OFF
Oct 18 - Monday
Treadmill Speed Ladder - 6.3 miles, 50:30 minutes
Oct 19 - Tuesday
Cardio Circuit - Tough, I have to admit the last 2 rounds were so hard I almost puked after my last interval on the treadmill which was 1:45 @ 5.0 incline @ 9.0 mph. Fun!!
Oct 20 - Wednesday
Light Elliptical and Stretch
Tuesday, October 19, 2010
The last week or so.....
Tuesday - Oct 12
1 mile warm up
56 minute cardio circuit that included Versa, Treadmill, Elliptical and Bike Sprints. Fabulous Day.
Wednesday - Oct 13
25 minutes steady state Arc Trainer
5k Run - relative easy intensity (24:30 total time)
Thursday - Oct 14
1 mile warm up
64 minute cardio circuit that included Versa, Treadmill, Elliptical, Abs and Rest Station. Holy Crap, we ended on 11.0 on the treadmill and it was a killer!!!
Friday - Oct 15
OFF
Drove over to see Sam, my brother and sis-in-law in Seattle, fabulous weekend!
Saturday - Oct 16
6.35 mile run, moderate intensity, 7:45-8:05 min/mile pace. Felt awesome, beautiful day, Belly ran with me off leash the entire way, very proud of her, she was so cute.
Sunday - Oct 17
OFF
Drove home :-(
It's nice to take some time off here and there, to give your body time to rest, but man it sure is good to get back into some good mileage and training minutes. I feel good and ready to attack the winter training, work on my flexibility and my core strength to get my back feeling good again.
Happy Training All!
1 mile warm up
56 minute cardio circuit that included Versa, Treadmill, Elliptical and Bike Sprints. Fabulous Day.
Wednesday - Oct 13
25 minutes steady state Arc Trainer
5k Run - relative easy intensity (24:30 total time)
Thursday - Oct 14
1 mile warm up
64 minute cardio circuit that included Versa, Treadmill, Elliptical, Abs and Rest Station. Holy Crap, we ended on 11.0 on the treadmill and it was a killer!!!
Friday - Oct 15
OFF
Drove over to see Sam, my brother and sis-in-law in Seattle, fabulous weekend!
Saturday - Oct 16
6.35 mile run, moderate intensity, 7:45-8:05 min/mile pace. Felt awesome, beautiful day, Belly ran with me off leash the entire way, very proud of her, she was so cute.
Sunday - Oct 17
OFF
Drove home :-(
It's nice to take some time off here and there, to give your body time to rest, but man it sure is good to get back into some good mileage and training minutes. I feel good and ready to attack the winter training, work on my flexibility and my core strength to get my back feeling good again.
Happy Training All!
Wednesday, October 13, 2010
Post-Whitefish to Current Day
Well it's been a while since I've posted anything, I've taken a little hiatus from a formal training program, trying to give my body and brain some rest.
Don't worry, I'm still working out, but I try not to plan it, just do what I feel like. What I do plan is my Tuesdays & Thursdays Cardio Circuits here in the weight room with whichever coaches and staff dare to join me in! Those have been going really well, we've had a couple 70+ minute circuits and they have totally rocked. The Head Track Coach, who has coached Dave O'Brien and other Olympians, joined us last week and he hasn't been back for a second one yet! He said it was one of the hardest workouts he's ever done and was impressed by my creativity and planning of cardio circuits :-)
Anyways, I've gotten a couple medium runs in, a lot of cardio circuits, some lift/cardio circuits and some cross-training in. I did get sick this weekend so instead of doing a long run like I had planned on Sunday, I rested and rested Monday. Feeling better energy-wise, just tired and ready for a break. This weekend Brady and I will head to Seattle to see my older brother, his wife and my handsome nephew Sam, really looking forward to that and going on a run or two with my IronMan Brother, who is doing World Championships in the 1/2 Ironman in November.
Look for more workouts starting next week!
Happy Training All!
Don't worry, I'm still working out, but I try not to plan it, just do what I feel like. What I do plan is my Tuesdays & Thursdays Cardio Circuits here in the weight room with whichever coaches and staff dare to join me in! Those have been going really well, we've had a couple 70+ minute circuits and they have totally rocked. The Head Track Coach, who has coached Dave O'Brien and other Olympians, joined us last week and he hasn't been back for a second one yet! He said it was one of the hardest workouts he's ever done and was impressed by my creativity and planning of cardio circuits :-)
Anyways, I've gotten a couple medium runs in, a lot of cardio circuits, some lift/cardio circuits and some cross-training in. I did get sick this weekend so instead of doing a long run like I had planned on Sunday, I rested and rested Monday. Feeling better energy-wise, just tired and ready for a break. This weekend Brady and I will head to Seattle to see my older brother, his wife and my handsome nephew Sam, really looking forward to that and going on a run or two with my IronMan Brother, who is doing World Championships in the 1/2 Ironman in November.
Look for more workouts starting next week!
Happy Training All!
Monday, September 13, 2010
Pictures
I'm so so proud of these women and my husband Brady, this was Denise's very first half marathon and she did amazing, and everyone else PR'd on a very challenging course. Such an inspiring group!
September 6 - 12, 2010
The week before Whitefish!! It was a weekend I was really looking forward to, but nervous about because I hadn't been getting my miles in since Spokane to Sandpoint. Oh I had been running and working out, doing hard cardio circuits, speed ladders and Boot Camps, but I hadn't gone for a long run since Wednesday, 10 days before Two Bear Half Marathon.
So this was my week of training:
Monday, Labor Day - Boot Camp
Tuesday - 72 minute cardio circuit, yahoooooooooooooo. Boy we were exhausted, I fell asleep that night at 8:20 p.m.! Thanks Lindsay, Erica, Donnie, Corrie and Josh for doing it with me, I love having company!
Wednesday - 4 miles easy with BellyBoo
Thursday - Taper!
Friday - Taper and Travel Day!
Saturday - Fun fun day in Whitefish with the girls and Brady, we ate great food, went on a 2.0 mile run, relaxed, stretched, walked around town and just had a fantastic day. Can't wait to go back to BedN'Bale House!!!
Sunday - Race Day! I have to say I am finally inching toward my goal time of a 1:32 Half Marathon, thankfully. It was a perfect day, a little chilly at the start, but I warmed up for about 15 minutes, stretched, dynamic warm up and was feeling really good. The race started off downhill so mentally you feel great and physically you feel even better, but you know the hills will be come at mile 4.0 and don't stop until after mile 8.0, then you have rolling hills to look forward to, which even when they are only .10 in length, after 9 miles any hill is tough! But it was a beautiful course, challenging but scenic and fun, I NEVER got bored and it went by pretty fast. I actually held myself back in the beginning and had negative splits!! I was really excited about this, I did have a bad mile around Mile 8, but recovered and got back into my pace. I finished in 1:36 which I haven't been able to break 1:37 in the last 3 races so I'm really excited about this. More exciting though is that Brady, Bridgette, Michele, and Cyndi all PR'd as well, and Denise ran her first half marathon and did awesome!
It was a really fun weekend, I'm definitely going back next year for this race!
Happy Training All!
So this was my week of training:
Monday, Labor Day - Boot Camp
Tuesday - 72 minute cardio circuit, yahoooooooooooooo. Boy we were exhausted, I fell asleep that night at 8:20 p.m.! Thanks Lindsay, Erica, Donnie, Corrie and Josh for doing it with me, I love having company!
Wednesday - 4 miles easy with BellyBoo
Thursday - Taper!
Friday - Taper and Travel Day!
Saturday - Fun fun day in Whitefish with the girls and Brady, we ate great food, went on a 2.0 mile run, relaxed, stretched, walked around town and just had a fantastic day. Can't wait to go back to BedN'Bale House!!!
Sunday - Race Day! I have to say I am finally inching toward my goal time of a 1:32 Half Marathon, thankfully. It was a perfect day, a little chilly at the start, but I warmed up for about 15 minutes, stretched, dynamic warm up and was feeling really good. The race started off downhill so mentally you feel great and physically you feel even better, but you know the hills will be come at mile 4.0 and don't stop until after mile 8.0, then you have rolling hills to look forward to, which even when they are only .10 in length, after 9 miles any hill is tough! But it was a beautiful course, challenging but scenic and fun, I NEVER got bored and it went by pretty fast. I actually held myself back in the beginning and had negative splits!! I was really excited about this, I did have a bad mile around Mile 8, but recovered and got back into my pace. I finished in 1:36 which I haven't been able to break 1:37 in the last 3 races so I'm really excited about this. More exciting though is that Brady, Bridgette, Michele, and Cyndi all PR'd as well, and Denise ran her first half marathon and did awesome!
It was a really fun weekend, I'm definitely going back next year for this race!
Happy Training All!
Thursday, September 9, 2010
I'm back...........
Well I took a little hiatus in blogging after Mt. Misery because I started to get really busy getting ready for school to start and traveling that the weeks just slipped by.
After Mt. Misery I took a couple of weeks of not completely planned workouts, ran some, did a lot of track workouts and Boot Camps.
I went to Lake Clark, AK and Juneau the week before Spokane to Sandpoint Relay and that was tough because in Lake Clark I could not run due to the bear danger. So the 10 days before I did 4 double days and 6 days of workouts without taking a day off. I was exhausted but it felt great. When I got to Juneau, I did 15.5 miles in 25 hours and although I was nervous about having taken that 8 days off in Lake Clark, I ran really well, felt rejuvenated and re-energized for running.
August 9 - August 13: Logged about 30 miles and a couple Boot Camps, pretty good week
Spokane to Sandpoint Relay: Awesome awesome awesome. My first leg was horrible, it was 5.5 miles in the heat of the day and I averaged 7:15-7:25's so wasn't very happy about that. I was severly dehydrated after standing around in the sun all day and not drinking enough. My second leg was around 12:30 a.m. and I ran really well, averaged 6:55-7:10's for 5.0 miles, great run despite the "creeper" who was hanging out in bushes! Leg 3 was touched with sadness as about 60 minutes before I ran, a lady whow as riding a bike and was shadowing a 17 year old runner for safety, got hit by a drunk driver and was killed. That was hard to swallow and hard to be excited about my run. But I did my 4.5 miles in 6:55's and it was a good run despite the sadness. It was a good running weekend for me, I got to spend it with my beautiful "little sis" Hilary, and for my wonderful Snap friends who completed their legs with success as well.
After S2S I got back into Boot Camps and doing cardio circuits with my WSU groupies and didn't run many long runs which I know will affect me at the Whitefish 1/2 marathon this Sunday but I don't really care too much, I just want to have a good weekend, enjoy the friends who are going and some who are doing their first 1/2 marathon!
Happy Training All!
Friday, July 23, 2010
July 18 - July 24, 2010
Mt. Misery killed me!!!!!!!!
Sunday - woke up very very sore but cleaned all day and then did a walk/jog/hike with Denise, Cyndi, Bridgette and 5 dogs up at the Headwaters on Moscow Mtn (thanks Olivia for the find!)
I think it was about 60 minutes or so, felt good to do something, and the dogs did awesome!
Monday - wow, still a bit sore, but mostly I'm FATIGUED and exhausted. Took today off to give my body a chance to catch up.
Tuesday - This was fun, I had a track workout planned for the evening and I ended up only being able to do 400 repeats for about 4.5 miles. I didn't even take my watch, just ran one moderately hard and one easy. My quads and hamstrings just haven't recovered and I think on one of those 40+ legs of Mt. Misery I tweaked my right hammie. Need to be smart, need to be smart............
Wednesday - Couldn't stand being cooped up in the office anymore so instead of doing a cardio circuit with Lindsay after work, I asked her if we could run on the trail. Her IT band has been extremely tight and irritated but we did okay. We did about 4.5 miles easy on the Chipman Trail with the dogs and the heat. Fun times!
Thursday - Track workout! Thankfully when I told Jason Sampson I was doing one, he said he'd join me to get through my misery.........
1600 Warm Up
1600 @ 6:57
800 recovery
1600 @ 6:53
800 recovery
1600 @ 7:03
800 cool down
It was tough and the wind was brutal, but Lori and Bobbi and Jason being there really helped me get through it!
Friday - Elliptical and Weights with Michele and Denise!
Saturday - Boot Camping it up today!!!!!!!!!!
Happy Training All!
Sunday - woke up very very sore but cleaned all day and then did a walk/jog/hike with Denise, Cyndi, Bridgette and 5 dogs up at the Headwaters on Moscow Mtn (thanks Olivia for the find!)
I think it was about 60 minutes or so, felt good to do something, and the dogs did awesome!
Monday - wow, still a bit sore, but mostly I'm FATIGUED and exhausted. Took today off to give my body a chance to catch up.
Tuesday - This was fun, I had a track workout planned for the evening and I ended up only being able to do 400 repeats for about 4.5 miles. I didn't even take my watch, just ran one moderately hard and one easy. My quads and hamstrings just haven't recovered and I think on one of those 40+ legs of Mt. Misery I tweaked my right hammie. Need to be smart, need to be smart............
Wednesday - Couldn't stand being cooped up in the office anymore so instead of doing a cardio circuit with Lindsay after work, I asked her if we could run on the trail. Her IT band has been extremely tight and irritated but we did okay. We did about 4.5 miles easy on the Chipman Trail with the dogs and the heat. Fun times!
Thursday - Track workout! Thankfully when I told Jason Sampson I was doing one, he said he'd join me to get through my misery.........
1600 Warm Up
1600 @ 6:57
800 recovery
1600 @ 6:53
800 recovery
1600 @ 7:03
800 cool down
It was tough and the wind was brutal, but Lori and Bobbi and Jason being there really helped me get through it!
Friday - Elliptical and Weights with Michele and Denise!
Saturday - Boot Camping it up today!!!!!!!!!!
Happy Training All!
Wednesday, July 21, 2010
July 12 - July 18 2010
It's always nice to have something to train for, but it's always nice to be done with that and move on to the next goal. I'm done with Missoula and have Mt. Misery Relay to look forward to on Saturday! Then Spokane to Sandpoint is about 4 weeks away!!!
Monday - OFF, recovery from 1/2 marathon
Tuesday - 40 minutes light elliptical
Wednesday - A.M. Cardio Circuit with Lindsay, 34 minutes
P.M. 3 mile easy jog with Lindsay and Michele
Thursday - Track Workout!
1200 m warm up
1 x 1200 @ 6:20 pace
800 recovery
1 x 800 @ 6:05 pace
800 recovery
1 x 400 @ 5:55 pace
800 recovery
1 x 800 @ 6:05 pace
800 recovery
1 x 1200 @ 6:15 pace
800 recovery
Felt great!!!!!!!
Friday - OFF, mental health day........
Saturday - Mt. Misery!!!!!! It was a great relay, very challenging and so much fun. We never ran more than about .5 miles at one time so basically we did over 9 miles in .15-.50 intervals @ 85-100% effort. I was exhausted, dusty, dirty and happy when we got done, because we won! 6 hours and 1 minute!
Sunday - VERY SORE, I mean very sore. But I got my butt out of bed, cleaned the house, then went with Denise, Cyndi, Bridgette and 5 dogs and jogged/hiked 60 minutes up at the Headwaters on Moscow Mtn. Very fun day!
Happy Training All!
Monday, July 12, 2010
July 5 - July 11, 2010
Monday - 3 miles easy from Jen's house out to the beautiful covered bridge! New England sure is beautiful, but the humidity is killing me! (And frizzing out my hair..... :-) We drove to upstate New York, Corning/Elmira area, to see Jen's family, stopped at Cooperstown to see the Baseball Hall of Fame, awesome!!!
Tuesday - 2 miles VERY slowly, wow it was humid, even at 8:00 a.m. it was in the high 80's and high humidity. Then we went wine tasting in the Finger Lakes, toured the Corning Glassware Gift Shop and ate at her brother's restaurant in Corning! Wonderful day.
Wednesday - SO HOT, wow, it's hotter and more humid then any place I can remember. We woke up early after a hot night and did 6 x 400's @ 5:55-6:05 pace. Whew, I normally sweat a lot, but whoa, can't even describe how sweaty I was. Ick.
Thursday - 30 min Tempo Run, felt okay, just heavy legs and the flies!!! OMG the flies absolutely drove me batty on that run, speaking of batty......... Jen and I spent 45 minutes on Wednesday night trying to get a bat out of her house! What??? We both were so sweaty because it was hot in the house already, then the stress and frenzy of getting a bat out of a house, whew we were drenched so off to the shower again at 10 p.m.
Friday - OFF. Flew to Spokane and then drove to Missoula
Saturday - 2.0 miles easy on the beautiful Missoula 1/2 Marathon course. Mosquitoes = horrible.
Sunday - RACE DAY. What I've been training for for the last 2.5 months and it didn't go as well as I had wanted it too. I finished on my watch in the high 1:37's, so a 7:26 min/mile average and I just wasn't happy. The 1st 8 miles I ran pretty well, averaging 7:05-7:20 which is what I wanted. Then I just hit a wall and my pace slowed to 7:30-7:40 min/miles. I'm sure it was a combination of everything, travel, not eating well, maybe a bit of dehydration, but such is life. I wouldn't do it any differently again, I had a great week with Jen, enjoyed meeting her boyfriend and friends and family, and had a great time in Missoula.
The big news of Sunday was that BRADY RAN HIS 1ST HALF MARATHON!!!! He did so awesome, finished in 1:54 and I'm very proud of him! He loved it and my Mom was there as well so it was a good weekend.
Happy Training All!
Tuesday - 2 miles VERY slowly, wow it was humid, even at 8:00 a.m. it was in the high 80's and high humidity. Then we went wine tasting in the Finger Lakes, toured the Corning Glassware Gift Shop and ate at her brother's restaurant in Corning! Wonderful day.
Wednesday - SO HOT, wow, it's hotter and more humid then any place I can remember. We woke up early after a hot night and did 6 x 400's @ 5:55-6:05 pace. Whew, I normally sweat a lot, but whoa, can't even describe how sweaty I was. Ick.
Thursday - 30 min Tempo Run, felt okay, just heavy legs and the flies!!! OMG the flies absolutely drove me batty on that run, speaking of batty......... Jen and I spent 45 minutes on Wednesday night trying to get a bat out of her house! What??? We both were so sweaty because it was hot in the house already, then the stress and frenzy of getting a bat out of a house, whew we were drenched so off to the shower again at 10 p.m.
Friday - OFF. Flew to Spokane and then drove to Missoula
Saturday - 2.0 miles easy on the beautiful Missoula 1/2 Marathon course. Mosquitoes = horrible.
Sunday - RACE DAY. What I've been training for for the last 2.5 months and it didn't go as well as I had wanted it too. I finished on my watch in the high 1:37's, so a 7:26 min/mile average and I just wasn't happy. The 1st 8 miles I ran pretty well, averaging 7:05-7:20 which is what I wanted. Then I just hit a wall and my pace slowed to 7:30-7:40 min/miles. I'm sure it was a combination of everything, travel, not eating well, maybe a bit of dehydration, but such is life. I wouldn't do it any differently again, I had a great week with Jen, enjoyed meeting her boyfriend and friends and family, and had a great time in Missoula.
The big news of Sunday was that BRADY RAN HIS 1ST HALF MARATHON!!!! He did so awesome, finished in 1:54 and I'm very proud of him! He loved it and my Mom was there as well so it was a good weekend.
Happy Training All!
June 28 - July 4, 2010
Sunday - We were in beautiful Kalispell, MT so Bella and I ran on a trail 6 miles at a little slower than race pace. It was difficult and very warm out, but great to run in such a beautiful place!
Monday - Bella and I took off for a 1:50 run and she did great, but it got really hot and I had to run up Main St. at 75 minutes in to take her home, then I continued on. I finished not so great, my pace slowed way down and it was a struggle at the end. I really need to focus on going slower in the beginning and finish stronger, one of my big weak points. No idea how many miles, I am estimating somewhere around 14 miles.
Tuesday - 3 miles easy
Wednesday - 6 x 800: I did them all at 6:05-6:15 pace and felt pretty good. In all it was 5 miles total
Thursday - OFF, flew to Ficer's New Hampshire!!
Friday - Flew through the night to Boston, then drove to Winchester, NH where Jen lives. We napped and then hiked about 5 miles up Pisgah Ridge. It was beautiful and great to see her again.
Saturday - 4.0 miles. Not very fast and it was a struggle but I did it!
Sunday - Race Day on Independence Day! 4.0 miles on the 4th! I won my age group and averaged 6:44 min/miles, 11th overall for females. But it was hard!! I struggled to keep a good pace and went out WAY too fast. I was very impressed, there were SO many good runners out there, very inspiring. I did a 3.0 slower run after the race to get my miles in for the day since I only have one week until the Missoula 1/2 Marathon! Then we ended the day with a 2.0 mile hike to a lake where Jen and Greg swam and Katie and I soaked our legs, then a bbq where I met all of Jen and Greg's friends and had a great evening.
Happy Training All!
Monday - Bella and I took off for a 1:50 run and she did great, but it got really hot and I had to run up Main St. at 75 minutes in to take her home, then I continued on. I finished not so great, my pace slowed way down and it was a struggle at the end. I really need to focus on going slower in the beginning and finish stronger, one of my big weak points. No idea how many miles, I am estimating somewhere around 14 miles.
Tuesday - 3 miles easy
Wednesday - 6 x 800: I did them all at 6:05-6:15 pace and felt pretty good. In all it was 5 miles total
Thursday - OFF, flew to Ficer's New Hampshire!!
Friday - Flew through the night to Boston, then drove to Winchester, NH where Jen lives. We napped and then hiked about 5 miles up Pisgah Ridge. It was beautiful and great to see her again.
Saturday - 4.0 miles. Not very fast and it was a struggle but I did it!
Sunday - Race Day on Independence Day! 4.0 miles on the 4th! I won my age group and averaged 6:44 min/miles, 11th overall for females. But it was hard!! I struggled to keep a good pace and went out WAY too fast. I was very impressed, there were SO many good runners out there, very inspiring. I did a 3.0 slower run after the race to get my miles in for the day since I only have one week until the Missoula 1/2 Marathon! Then we ended the day with a 2.0 mile hike to a lake where Jen and Greg swam and Katie and I soaked our legs, then a bbq where I met all of Jen and Greg's friends and had a great evening.
Happy Training All!
Wednesday, June 30, 2010
Nutrition Talk
Well now that summer is in full swing, sometimes we forget about what we are eating and/or drinking and the lbs start creeping back on, or maybe you are just maintaining while still working out hard. Here are some things to remember and try!
1. MAKE SURE YOU ARE EATING ENOUGH!! Most meals should be at least 400 calories and snacks should be around 100-200. This will help ensure that you are full from your meal and not want to snack for the next 2-3 hours.
2. STAY AWAY FROM WHITE FOODS!! I can't stress this enough, even if you ate 200 more calories a day, but they were calories that came from high-fiber, natural food choices, that is going to be better than a day of simple carbohydrates. If you eat too many carbohydrates, especially simple carbohydrates (white pasta, white bread, white rice, etc) your body can't use all those carbs so they are stored as fat. Yes people, THEY ARE STORED AS FAT! Stick to lean protein, yogurt, fruits, vegetables and complex carbohydrates (foods with more than 3g of fiber per serving). You will feel fuller, have more energy and lose weight! Sprinkle a little flax seed on your yogurt, oatmeal or cereal. It can help curb your appetite and it's full of fiber which will make you feel more full.
3. MAKE SURE YOU ARE GETTING ENOUGH VITAMIN-D: Essential for preserving metabolism revving-muscle tissue. Sources are tuna, salmon, shrimp, fortified milk, eggs. A little goes a long ways though!
4. SLOW DOWN ON THE COCKTAILS: I'm all for enjoying a glass of good wine or a finely made martini, however 1-2 drinks is usually enough! Say no to that 3rd drink and you will not only feel better in the morning, your workouts will be better! Alcohol slows the body's ability to burn calories because it actually uses the alcohol as it's energy source, therefore preserving all those calories you should be burning.
Also remember that beers, especially micro-brews that taste OH-SO good, are filled with empty calories and can pack on the pounds real fast!
5. SKIP THE LIGHTER FOODS: Foods that are packed with nutrients, vitamins and minerals will actually fill you up and make you feel satisfied. 100-calorie packs of snacks usually don't do anything except make you hungrier. I feel these have their place, such as when you finish a meal and want something sweet, these are better than reaching for the pint of ice cream, but the "lighter" the foods are, the more you have to eat of them to feel full. Low-calorie heavier foods such as oranges, spinach, canteloupe, broccoli, grapefruit and strawberries will make you feel full and have less calories, plus have many vitamins and minerals to help your immune system and overall health!
Happy Training All!
1. MAKE SURE YOU ARE EATING ENOUGH!! Most meals should be at least 400 calories and snacks should be around 100-200. This will help ensure that you are full from your meal and not want to snack for the next 2-3 hours.
2. STAY AWAY FROM WHITE FOODS!! I can't stress this enough, even if you ate 200 more calories a day, but they were calories that came from high-fiber, natural food choices, that is going to be better than a day of simple carbohydrates. If you eat too many carbohydrates, especially simple carbohydrates (white pasta, white bread, white rice, etc) your body can't use all those carbs so they are stored as fat. Yes people, THEY ARE STORED AS FAT! Stick to lean protein, yogurt, fruits, vegetables and complex carbohydrates (foods with more than 3g of fiber per serving). You will feel fuller, have more energy and lose weight! Sprinkle a little flax seed on your yogurt, oatmeal or cereal. It can help curb your appetite and it's full of fiber which will make you feel more full.
3. MAKE SURE YOU ARE GETTING ENOUGH VITAMIN-D: Essential for preserving metabolism revving-muscle tissue. Sources are tuna, salmon, shrimp, fortified milk, eggs. A little goes a long ways though!
4. SLOW DOWN ON THE COCKTAILS: I'm all for enjoying a glass of good wine or a finely made martini, however 1-2 drinks is usually enough! Say no to that 3rd drink and you will not only feel better in the morning, your workouts will be better! Alcohol slows the body's ability to burn calories because it actually uses the alcohol as it's energy source, therefore preserving all those calories you should be burning.
Also remember that beers, especially micro-brews that taste OH-SO good, are filled with empty calories and can pack on the pounds real fast!
5. SKIP THE LIGHTER FOODS: Foods that are packed with nutrients, vitamins and minerals will actually fill you up and make you feel satisfied. 100-calorie packs of snacks usually don't do anything except make you hungrier. I feel these have their place, such as when you finish a meal and want something sweet, these are better than reaching for the pint of ice cream, but the "lighter" the foods are, the more you have to eat of them to feel full. Low-calorie heavier foods such as oranges, spinach, canteloupe, broccoli, grapefruit and strawberries will make you feel full and have less calories, plus have many vitamins and minerals to help your immune system and overall health!
Happy Training All!
Tuesday, June 29, 2010
June 21 - June 27 2010
So I'm starting to get where I just want this 1/2 Marathon over, I'm nervous and anxious and tired. I just want to run it and be done with it, for a day I know I know. Once I'm done I'll be right ready to get started on my next one! Ugh. Why do we do this to ourselves?? I know why, because it's great to train for something, great to feel like you are accomplishing something, and great to feel good about yourself. It's not only good for our bodies, it's good for our minds and souls. Without running, I'd be lost.
I was talking to a gal who knows me through work the other day and I was talking about my first year here and how miserable I was and how much I hated it around here, and how now I don't ever want to leave! I love the Palouse and the Northwest and really enjoy it what it has to offer. She said to me "but you weren't running that 1st year you were here because of your back, that's probably why you were miserable". WOW! She didn't even know me real well! I had completely forgotten that fact and probably was so miserable because I couldn't do what really makes me happy, albeit at times it makes me frustrated and angry, I always feel better when I'm done. Injuries will happen, plain and simple. When you push your body harder than it's ever been pushed, sometimes injuries happen. OR you do something to hurt yourself when you are not training and although it sucks and is frustrating, sometimes it's a chance for your body to do something different for a bit, get some rejuvenation and once you start again, you feel great. That's what happened to me, that was the 2nd full year that I had missed due to my back, I was even told I'd NEVER run again, and now I'm running sub-7:20 minute miles and feeling great. It's going to happen and in the long run it makes you mentally stronger if you can get through it, and makes you appreciate running even more.
Monday - 15k at Race Pace; felt pretty good, it was hard and hot but I finished 9.3 miles in just under 71 minutes so I was pretty happy with that. My back and IT band were NOT happy the next day, but it was fun running fast!
Tuesday - 3 miles easy
Wednesday - Whew, this was a tough one today! It was interval day.............
Warm Up - 800 m @ 8:30 pace
1 Mile @ 6:36
800 m @ 10:00 pace
1 Mile @ 6:32
800 m @ 10:00 pace
.75 Mile @ 6:25 pace
800 m @ 10:00 pace
.50 Mile @ 6:20 pace
800 m @ 10:00 pace
.25 @ 6:15 pace
400 m Cool Down.
It was SO tough, probably one of the hardest interval workouts I've ever done, but it felt GREAT when I was done!!!!!!
Thursday - 3 miles easy
Friday - OFF, drove to Shelby, MT to see my new niece!!!
Saturday - OFF, toured Glacier National Park, absolutely wonderful.
Sunday - 6 miles close to race pace
Good week of training, I'm not sure how it's going to translate into a PR in the Missoula Half, but we'll see, I'll work hard and do my best and try to be happy with whatever it brings me.
Happy Training All!
I was talking to a gal who knows me through work the other day and I was talking about my first year here and how miserable I was and how much I hated it around here, and how now I don't ever want to leave! I love the Palouse and the Northwest and really enjoy it what it has to offer. She said to me "but you weren't running that 1st year you were here because of your back, that's probably why you were miserable". WOW! She didn't even know me real well! I had completely forgotten that fact and probably was so miserable because I couldn't do what really makes me happy, albeit at times it makes me frustrated and angry, I always feel better when I'm done. Injuries will happen, plain and simple. When you push your body harder than it's ever been pushed, sometimes injuries happen. OR you do something to hurt yourself when you are not training and although it sucks and is frustrating, sometimes it's a chance for your body to do something different for a bit, get some rejuvenation and once you start again, you feel great. That's what happened to me, that was the 2nd full year that I had missed due to my back, I was even told I'd NEVER run again, and now I'm running sub-7:20 minute miles and feeling great. It's going to happen and in the long run it makes you mentally stronger if you can get through it, and makes you appreciate running even more.
Monday - 15k at Race Pace; felt pretty good, it was hard and hot but I finished 9.3 miles in just under 71 minutes so I was pretty happy with that. My back and IT band were NOT happy the next day, but it was fun running fast!
Tuesday - 3 miles easy
Wednesday - Whew, this was a tough one today! It was interval day.............
Warm Up - 800 m @ 8:30 pace
1 Mile @ 6:36
800 m @ 10:00 pace
1 Mile @ 6:32
800 m @ 10:00 pace
.75 Mile @ 6:25 pace
800 m @ 10:00 pace
.50 Mile @ 6:20 pace
800 m @ 10:00 pace
.25 @ 6:15 pace
400 m Cool Down.
It was SO tough, probably one of the hardest interval workouts I've ever done, but it felt GREAT when I was done!!!!!!
Thursday - 3 miles easy
Friday - OFF, drove to Shelby, MT to see my new niece!!!
Saturday - OFF, toured Glacier National Park, absolutely wonderful.
Sunday - 6 miles close to race pace
Good week of training, I'm not sure how it's going to translate into a PR in the Missoula Half, but we'll see, I'll work hard and do my best and try to be happy with whatever it brings me.
Happy Training All!
Wednesday, June 23, 2010
June 14 - June 20, 2010
It's a lighter week because I was supposed to run a 15k at Race Pace on Sunday, didn't get to it on Sunday but did it on Monday. Here was my week instead......
Monday - OFF, not sure why, think I was just busy or tired or whatever.
Tuesday - HARD DAY! But I LOVED every minute of it!!!!!!!!!
5 x 800 at what was supposed to be a 10-K race pace, but I did them more at my 5-K
race pace, 6:20-6:44 min/mile pace so I was thrilled with that. I felt awesome, did
them outside on a track and the wind was pretty brutal but still it was mentally good
to feel so good at that pace. I ran a slow 800 between each to recover. All in all, 5.25
miles including warm up.
Wednesday - 3 miles easy
Thursday - 30 minute tempo run, treadmill
Friday - I ran 4.8 miles with Michele on the trail, I did the first half at about 7:45 pace, then met up with her and we ran at about 9:00-9:30 pace. Great day, beautiful afternoon, then we went and picked flowers and had a glass of wine, can't ask for much better than that afternoon!
Saturday - OFF, Rest Day
Sunday - OFF, just couldn't run today...........
Decent week, feel pretty good!
Happy Training all!
Monday - OFF, not sure why, think I was just busy or tired or whatever.
Tuesday - HARD DAY! But I LOVED every minute of it!!!!!!!!!
5 x 800 at what was supposed to be a 10-K race pace, but I did them more at my 5-K
race pace, 6:20-6:44 min/mile pace so I was thrilled with that. I felt awesome, did
them outside on a track and the wind was pretty brutal but still it was mentally good
to feel so good at that pace. I ran a slow 800 between each to recover. All in all, 5.25
miles including warm up.
Wednesday - 3 miles easy
Thursday - 30 minute tempo run, treadmill
Friday - I ran 4.8 miles with Michele on the trail, I did the first half at about 7:45 pace, then met up with her and we ran at about 9:00-9:30 pace. Great day, beautiful afternoon, then we went and picked flowers and had a glass of wine, can't ask for much better than that afternoon!
Saturday - OFF, Rest Day
Sunday - OFF, just couldn't run today...........
Decent week, feel pretty good!
Happy Training all!
June 7 - June 13, 2010
Sorry it's been a while since I wrote, but maybe it's me being tired and just ready for the Missoula Half to get here..........
Monday - 25 Minutes on the Arc Trainer
Tuesday - Hilary was here!! It was so fun to run with her and spend time with her this week, we had a great time. Today we ran 3 miles moderate, then we did Boot Camp!! At Boot Camp I also ran 1 mile at about 7:25 pace, .75 miles at 7:15 pace, and .50 miles at 7:00 pace. It was a good workout today, thanks Hil Bil!
Wednesday - 3 mile easy run with Hil and the dogs
Thursday - 46 minute Tempo Run, think I got 5.80 miles in.......
Friday - OFF, we walked around Kellogg, ID
Saturday - Hilary left, very sad, it was great having her here. I drove to Coeur D'Alene and ran 1:46 min run on the Centennial Trail. It was hot and I stopped because a biker ran into an older gentleman and I stopped to help, but other than the hills being brutal, I felt okay, not great, but okay. I think I got 13.2 miles in.........
Sunday - Hiked up at Klemgard with the dogs, beautiful day!!
It was a good week, it's always tough when you have company here because you want to spend all your free time with them! Fortunately Hilary loves to run as well and we got some good training in this week. It's fun to have a buddy to run with!
Happy Training All!
Monday - 25 Minutes on the Arc Trainer
Tuesday - Hilary was here!! It was so fun to run with her and spend time with her this week, we had a great time. Today we ran 3 miles moderate, then we did Boot Camp!! At Boot Camp I also ran 1 mile at about 7:25 pace, .75 miles at 7:15 pace, and .50 miles at 7:00 pace. It was a good workout today, thanks Hil Bil!
Wednesday - 3 mile easy run with Hil and the dogs
Thursday - 46 minute Tempo Run, think I got 5.80 miles in.......
Friday - OFF, we walked around Kellogg, ID
Saturday - Hilary left, very sad, it was great having her here. I drove to Coeur D'Alene and ran 1:46 min run on the Centennial Trail. It was hot and I stopped because a biker ran into an older gentleman and I stopped to help, but other than the hills being brutal, I felt okay, not great, but okay. I think I got 13.2 miles in.........
Sunday - Hiked up at Klemgard with the dogs, beautiful day!!
It was a good week, it's always tough when you have company here because you want to spend all your free time with them! Fortunately Hilary loves to run as well and we got some good training in this week. It's fun to have a buddy to run with!
Happy Training All!
Monday, June 7, 2010
May 31 - June 6, 2010
Better week! Emotionally it was a roller coaster but I stayed on my training pretty good and had a long run Sunday that I bonked on, but still managed to finish it.
Monday - 4 miles, very very hard since I took Saturday and Sunday off and was at my mom's visiting with my little brother, sis-in-law and my Mom. I was a bit dehydrated and didn't get great sleep so it was tough but I made it through it.
Tuesday - BACK IN PULLMAN!!! I did 4 x 800 at 10k pace and felt really good. 4.5 miles total with recovery jogs in there and stayed at 7:10-6:53 min/mile pace for all of them.
Wednesday - Tired legs but did 3 mile easy run on treadmill
Thursday - OFF
Friday - 34 minute tempo run, then I did 30 minutes of a Fartlek with some of my girls on the Chipman Trail.
Saturday - Hiked Idler's rest with Boo, Bella, Corrie, McGruber and Kari!! Then I did a 4 mile run @ pace, finished in 30:20 so not too bad, I knew I had beer margaritas waiting for me afterwards so that helped spur me on ;-)
Sunday - Was supposed to do 1:45 run (3/1) and I started out feeling great, did 6.5 miles in 50:30 so was feeling great, I turned around and walked so I could take a bite of my Power Bar and get some Gatorade and when I started running again, I felt horrible. Walked too long, got out of my steady state and felt like garbage the whole rest of the way home. I ended up running 12.5 in 1:43:30 and felt horrible, I should have started a bit slower and sped up at the last 3rd of run. Oh well! It's still only 4 minutes slower than my PR in the 1/2 Marathon, so if Iwould have done the last .6 miles I'd have been about 8 minutes slower. Not TOO bad for a training run, just wish I would have felt better about it.....
Happy Training All!!!
Monday - 4 miles, very very hard since I took Saturday and Sunday off and was at my mom's visiting with my little brother, sis-in-law and my Mom. I was a bit dehydrated and didn't get great sleep so it was tough but I made it through it.
Tuesday - BACK IN PULLMAN!!! I did 4 x 800 at 10k pace and felt really good. 4.5 miles total with recovery jogs in there and stayed at 7:10-6:53 min/mile pace for all of them.
Wednesday - Tired legs but did 3 mile easy run on treadmill
Thursday - OFF
Friday - 34 minute tempo run, then I did 30 minutes of a Fartlek with some of my girls on the Chipman Trail.
Saturday - Hiked Idler's rest with Boo, Bella, Corrie, McGruber and Kari!! Then I did a 4 mile run @ pace, finished in 30:20 so not too bad, I knew I had beer margaritas waiting for me afterwards so that helped spur me on ;-)
Sunday - Was supposed to do 1:45 run (3/1) and I started out feeling great, did 6.5 miles in 50:30 so was feeling great, I turned around and walked so I could take a bite of my Power Bar and get some Gatorade and when I started running again, I felt horrible. Walked too long, got out of my steady state and felt like garbage the whole rest of the way home. I ended up running 12.5 in 1:43:30 and felt horrible, I should have started a bit slower and sped up at the last 3rd of run. Oh well! It's still only 4 minutes slower than my PR in the 1/2 Marathon, so if Iwould have done the last .6 miles I'd have been about 8 minutes slower. Not TOO bad for a training run, just wish I would have felt better about it.....
Happy Training All!!!
May 24 - May 30, 2010
So much vacation in May, I love it, but hard to get great training runs in when you are traveling. Still you have just got to persevere, get in what you can, and relax and not worry about the rest!
Monday - OFF
Tuesday - 8 x 400's at 5k pace (1st 3 intervals @ 5:55-6:05 pace, 4-6 @ 6:10-6:25 pace, 7 & 8 were at 6:45-7:05 pace) Need to adjust that, felt so good starting out, hadn't done speed work on an actual track in a long time and I just felt so good!
Wednesday - Started suffering from Plantar Fasciitis pretty bad in St. Louis so I stayed off it and just did elliptical for 30 minutes instead of a 3-mile easy run.
Thursday - 30 minute Tempo Run (3.75 miles)
Friday - 25 minute easy run
Saturday - OFF (was at Mom's in Idaho Falls)
Sunday - OFF (was supposed to do a 10k at race pace but we went to Jackson Hole instead!)
So I didn't get ALL my runs in but oh well, I will move forward! I'm back in Pullman now for a while, until I go see Fice back east, then the Missoula 1/2 Marathon in July!!!
Happy Training All
Monday - OFF
Tuesday - 8 x 400's at 5k pace (1st 3 intervals @ 5:55-6:05 pace, 4-6 @ 6:10-6:25 pace, 7 & 8 were at 6:45-7:05 pace) Need to adjust that, felt so good starting out, hadn't done speed work on an actual track in a long time and I just felt so good!
Wednesday - Started suffering from Plantar Fasciitis pretty bad in St. Louis so I stayed off it and just did elliptical for 30 minutes instead of a 3-mile easy run.
Thursday - 30 minute Tempo Run (3.75 miles)
Friday - 25 minute easy run
Saturday - OFF (was at Mom's in Idaho Falls)
Sunday - OFF (was supposed to do a 10k at race pace but we went to Jackson Hole instead!)
So I didn't get ALL my runs in but oh well, I will move forward! I'm back in Pullman now for a while, until I go see Fice back east, then the Missoula 1/2 Marathon in July!!!
Happy Training All
Wednesday, May 26, 2010
May 17 - May 23
Didn't start off so well, but got a couple of good runs in this week.
Monday - OFF :-)
Tuesday - Great workout.
Warm Up - 1 mile Run
8 x .20 Hill (2@3%, 2@4%, 2@5%, 2 @ 6%)
Jogged .20 in between each interval
Walked 3:00
Ran 1 mile at race pace (7:10).
Hard!!! But it was good.
Wednesday - OFF, can't remember why, just busy with school and work and Snap
Thursday - Dad flew in!!! Picked him up, we had lunch, I taught class and then we took the dogs out on the trail. He took Boo on an "Old Man" Walk as he called it and Belly and I did a 5.5 mile tempo run. It was cold and windy but it wasn't too bad.....
Friday - Ran 3 miles "easy" out at Cyndi's house before we flew out to St. Louis.
Saturday - Was in St. Louis visiting my brother, sis-in-law and handsome nephew, as well as to watch some Cards games. It was supposed to get into the mid-90's so I decided to do my long run on Saturday. I had a 90 minute run so I did that with Charlie, felt horrible for at least the 1st 3 miles, then started feeling "okay" but never felt great until it was over. It was so hot and humid and I was a bit dehydrated, along with the fact that I didn't eat well on Friday when we were traveling. All that added up to a so-so run. But it was wonderful to run with Charlie, he's starting a taper for his Half IronMan in Kansas a week from Saturday!
Sunday - OFF
So mileage-wise, it wasn't great, but I got some good hard runs in there and I'm okay with it.
Happy Training All!
Monday - OFF :-)
Tuesday - Great workout.
Warm Up - 1 mile Run
8 x .20 Hill (2@3%, 2@4%, 2@5%, 2 @ 6%)
Jogged .20 in between each interval
Walked 3:00
Ran 1 mile at race pace (7:10).
Hard!!! But it was good.
Wednesday - OFF, can't remember why, just busy with school and work and Snap
Thursday - Dad flew in!!! Picked him up, we had lunch, I taught class and then we took the dogs out on the trail. He took Boo on an "Old Man" Walk as he called it and Belly and I did a 5.5 mile tempo run. It was cold and windy but it wasn't too bad.....
Friday - Ran 3 miles "easy" out at Cyndi's house before we flew out to St. Louis.
Saturday - Was in St. Louis visiting my brother, sis-in-law and handsome nephew, as well as to watch some Cards games. It was supposed to get into the mid-90's so I decided to do my long run on Saturday. I had a 90 minute run so I did that with Charlie, felt horrible for at least the 1st 3 miles, then started feeling "okay" but never felt great until it was over. It was so hot and humid and I was a bit dehydrated, along with the fact that I didn't eat well on Friday when we were traveling. All that added up to a so-so run. But it was wonderful to run with Charlie, he's starting a taper for his Half IronMan in Kansas a week from Saturday!
Sunday - OFF
So mileage-wise, it wasn't great, but I got some good hard runs in there and I'm okay with it.
Happy Training All!
Tuesday, May 18, 2010
May 10 - May 16
Man I LOVE the first week that students are gone! I get so much done, have so much energy, spend time with my dogs, run outside whenever I want to instead of in between teams or clients and it just feels great! So it was a good week running wise and energy wise. Plus I had our 1st Annual Trip to Walla Walla planned so it was an exciting week and weekend!
Monday - 3 mile easy run
Tuesday - 8 x 400 @ 5k race pace, 5 miles total and felt amazing
Wednesday - 4 mile moderate run on the Chipman Trail, Cyndi Lou Hoo ran 2 miles!
Thursday - 40 minute elliptical + 1 mile walk on Treadmill while chatting with Ms. Teresa
Friday - OFF, TRAVELED TO WALLA WALLA!!!
Saturday - 5k with Erica Quam at talking pace, then ran 1.4 miles to bring all the ladies in during our 1st annual 5k race at Lake Bennington in W2. Great great day, everyone did well and then we went and wine tasted after! Can't ask for a better Saturday............
Sunday - 78 minute run. Wasn't easy, was a tad dehydrated from Saturday and it was pretty warm and muggy, didn't run with fluids which was a mistake. But I did it and all the girls ran ANOTHER 5K!!! I'm so proud of them, it was such a fun weekend filled with friendship, running, wine tasting and healthy cooking.
Happy Training All!
Monday - 3 mile easy run
Tuesday - 8 x 400 @ 5k race pace, 5 miles total and felt amazing
Wednesday - 4 mile moderate run on the Chipman Trail, Cyndi Lou Hoo ran 2 miles!
Thursday - 40 minute elliptical + 1 mile walk on Treadmill while chatting with Ms. Teresa
Friday - OFF, TRAVELED TO WALLA WALLA!!!
Saturday - 5k with Erica Quam at talking pace, then ran 1.4 miles to bring all the ladies in during our 1st annual 5k race at Lake Bennington in W2. Great great day, everyone did well and then we went and wine tasted after! Can't ask for a better Saturday............
Sunday - 78 minute run. Wasn't easy, was a tad dehydrated from Saturday and it was pretty warm and muggy, didn't run with fluids which was a mistake. But I did it and all the girls ran ANOTHER 5K!!! I'm so proud of them, it was such a fun weekend filled with friendship, running, wine tasting and healthy cooking.
Happy Training All!
May 3 - May 9
Not a great week, traveled to Florida for our annual S & C convention, that always messes me up but such is life.
Monday - 3 mile easy run + weights
Tuesday - 8 x hill intervals
Wednesday - OFF (travel day)
Thursday - 55 minute speed ladder, I think it was around 6.8 miles total
Friday - OFF (travel day)
Saturday - OFF (exhausted from traveling)
Sunday - long walk, watched baseball game, was supposed to do a 5k race pace run but decided to rest.
Not a huge mileage week and felt guilty at first but just let it go and moved on to the next week!
Happy Training All!
Monday - 3 mile easy run + weights
Tuesday - 8 x hill intervals
Wednesday - OFF (travel day)
Thursday - 55 minute speed ladder, I think it was around 6.8 miles total
Friday - OFF (travel day)
Saturday - OFF (exhausted from traveling)
Sunday - long walk, watched baseball game, was supposed to do a 5k race pace run but decided to rest.
Not a huge mileage week and felt guilty at first but just let it go and moved on to the next week!
Happy Training All!
April 26 - May 2
Sorry it's been a while since I blogged, been so busy with the end of the semester and a lot of traveling this May!
Monday April 26 - OFF
Tuesday April 27 - 8 x 400, ran 400 @ 5k pace, jogged 400, total of 5 miles including warm up. Felt good
Wednesday April 28 - 3 miles easy plus some weights
Thursday April 29 - 4 mile speed ladder, was pretty tired today for some reason. Stress probably.
Friday April 30 - OFF
Saturday May 1 - OFF
Sunday May 2 - 80 minute run
Not a bad week, felt okay but tired with all the stuff going on at work.
Happy Training All!
Monday April 26 - OFF
Tuesday April 27 - 8 x 400, ran 400 @ 5k pace, jogged 400, total of 5 miles including warm up. Felt good
Wednesday April 28 - 3 miles easy plus some weights
Thursday April 29 - 4 mile speed ladder, was pretty tired today for some reason. Stress probably.
Friday April 30 - OFF
Saturday May 1 - OFF
Sunday May 2 - 80 minute run
Not a bad week, felt okay but tired with all the stuff going on at work.
Happy Training All!
Tuesday, April 27, 2010
April 19, 2010 - April April 25, 2010
Hmmmmm. This was a weird week mentally and with work, WSU is getting close to being done, we are beginning a weight room renovation and I'm burnt out/exhausted. And so it's with great pleasure that Missoula 1/2 Marathon Training started Monday............
Monday - was supposed to run 3 miles but since I ran the 6.3 mile uphill leg of the 100k, I decided to use it as a rest day.
Tuesday - 4 miles.
2 miles easy warm up
2 miles in 1 minute hill sprints, 1 minute walk, 1 minute jog
Wednesday - 3 miles easy
Thursday - OFF
Friday - 5 mile speed ladder + a 2.5-3 mile jog up Kamiak Butte with Bobbi and Michele, beautiful day and wonderful company.
Saturday - OFF
Sunday - 6 miles with Bella, then hiked up Kamiak with Debbi.
Not a huge mileage week but it was an okay start to my official 1/2 marathon training.
Happy Training All!
Monday - was supposed to run 3 miles but since I ran the 6.3 mile uphill leg of the 100k, I decided to use it as a rest day.
Tuesday - 4 miles.
2 miles easy warm up
2 miles in 1 minute hill sprints, 1 minute walk, 1 minute jog
Wednesday - 3 miles easy
Thursday - OFF
Friday - 5 mile speed ladder + a 2.5-3 mile jog up Kamiak Butte with Bobbi and Michele, beautiful day and wonderful company.
Saturday - OFF
Sunday - 6 miles with Bella, then hiked up Kamiak with Debbi.
Not a huge mileage week but it was an okay start to my official 1/2 marathon training.
Happy Training All!
Monday, April 19, 2010
Recipes
Okay so I've had a few people ask me for recipes and I think it's a great idea to share those!
One I had last week for the 1st time, got it off of Runner's World, was fabulous and so easy.
Here it is:
Orzo Milanese
1 tsp olive oil
1-3 minced garlic cloves (original recipe calls for 1 and 1 onion but I despise onions so I increase the garlic, use fresh, not jarred!!!)
3/4 c. orzo pasta
3 cups chicken broth (I used the 99% fat free and less sodium and probably only need 2.5 cups)
1/2 cup frozen peas (I used 3/4 cup)
1/8 t. crushed saffron threads (didn't have this so I used a dash of yellow curry powder)
2 T. Parmesan Cheese (I probably used 1/4 cup............)
Warm oil in medium saucepan over medium heat. Add garlic and cook for about 2-3 minutes. Add orzo and cover it with garlic and oil, cook it, stirring often, for about 2-3 minutes.
Stir in broth, peas and saffron, increase heat to high. Bring to a boil, reduce heat to medium-low, cover and cook, stirring often for about 10 minutes.
Remove it from heat, allow it to rest for 3 minutes, add Parmesan and enjoy!
I loved this recipe, it was so tasty I ate the whole pot! I think next time I'll try it with asparagus since that is coming into season now!
One I had last week for the 1st time, got it off of Runner's World, was fabulous and so easy.
Here it is:
Orzo Milanese
1 tsp olive oil
1-3 minced garlic cloves (original recipe calls for 1 and 1 onion but I despise onions so I increase the garlic, use fresh, not jarred!!!)
3/4 c. orzo pasta
3 cups chicken broth (I used the 99% fat free and less sodium and probably only need 2.5 cups)
1/2 cup frozen peas (I used 3/4 cup)
1/8 t. crushed saffron threads (didn't have this so I used a dash of yellow curry powder)
2 T. Parmesan Cheese (I probably used 1/4 cup............)
Warm oil in medium saucepan over medium heat. Add garlic and cook for about 2-3 minutes. Add orzo and cover it with garlic and oil, cook it, stirring often, for about 2-3 minutes.
Stir in broth, peas and saffron, increase heat to high. Bring to a boil, reduce heat to medium-low, cover and cook, stirring often for about 10 minutes.
Remove it from heat, allow it to rest for 3 minutes, add Parmesan and enjoy!
I loved this recipe, it was so tasty I ate the whole pot! I think next time I'll try it with asparagus since that is coming into season now!
April 12 - April 18, 2010
Whew.
Glad that week is over. But it ended with the 100k race yesterday, with a group of awesome women and although my leg was brutal and horrid, I still enjoyed the sun, friendship and stories.
As my Dad always says "Life's about stories", very true Dad, very true.
I took a long time to recover from the Mt. Si relay and wasn't looking forward to the 100k, mainly because I knew I wouldn't run the 6.3 mile uphill leg I had very well. I was so excited though that Lindsay Henahan (asst. swim coach) ran with us and met some of my good friends from Snap, Bridgette, Michele & Linhda as well as meeting some other wonderful women. I started off the day with a poor attitude, I was tired, had a bad week and didn't want to spend the day in the car. Boy, when will I ever learn?? Spending the day in the car, watching friends kill their runs, encouraging each other, cheering and being cheered for as you think you might die, it DOESN'T GET MUCH BETTER THAN THAT!!!
I won't go over what I did last week in my training because it wasn't much, but I needed to recover and I needed to deal with things personally so I tried not to feel guilty and just got in what my body would allow. I made it through my leg, with the help of my teammates and two nice guys who were supporting their own runners, but kept me going with "you're over halfway", "looking strong!" (even though I looked like death) and giving me water and gatorade.
I'm renewed, I hope.
Happy Training All!
Glad that week is over. But it ended with the 100k race yesterday, with a group of awesome women and although my leg was brutal and horrid, I still enjoyed the sun, friendship and stories.
As my Dad always says "Life's about stories", very true Dad, very true.
I took a long time to recover from the Mt. Si relay and wasn't looking forward to the 100k, mainly because I knew I wouldn't run the 6.3 mile uphill leg I had very well. I was so excited though that Lindsay Henahan (asst. swim coach) ran with us and met some of my good friends from Snap, Bridgette, Michele & Linhda as well as meeting some other wonderful women. I started off the day with a poor attitude, I was tired, had a bad week and didn't want to spend the day in the car. Boy, when will I ever learn?? Spending the day in the car, watching friends kill their runs, encouraging each other, cheering and being cheered for as you think you might die, it DOESN'T GET MUCH BETTER THAN THAT!!!
I won't go over what I did last week in my training because it wasn't much, but I needed to recover and I needed to deal with things personally so I tried not to feel guilty and just got in what my body would allow. I made it through my leg, with the help of my teammates and two nice guys who were supporting their own runners, but kept me going with "you're over halfway", "looking strong!" (even though I looked like death) and giving me water and gatorade.
I'm renewed, I hope.
Happy Training All!
Thursday, April 15, 2010
Sometimes when life seems the hardest and you don't feel great, just run or walk. Get out and smell the air, clear your head and just move.
I've had to tell myself this these past few days and it really does help, when you are in a funk or just down, take to the pavement or trail. It's pretty good therapy.
I've had to tell myself this these past few days and it really does help, when you are in a funk or just down, take to the pavement or trail. It's pretty good therapy.
Tuesday, April 13, 2010
A Thought......
Runner's World had this as their quote of the day today and I thought, after running the relay last Sunday, nothing could be so true.
"Do not underestimate the intimacy of running, and the people with whom you share your miles"
Kristin Armstrong
Kind of cool and so very very true! Running together creates some unique and wonderful bonds which no one else can understand except those who do it.
Happy Training All.
"Do not underestimate the intimacy of running, and the people with whom you share your miles"
Kristin Armstrong
Kind of cool and so very very true! Running together creates some unique and wonderful bonds which no one else can understand except those who do it.
Happy Training All.
Monday, April 12, 2010
April 5 - April 11, 2010
Great week of training! Was happily anticipating the Mt. Si Relay with a new group of gals to run with and see an old friend!
Monday - 40 minutes Elliptical
Tuesday - Crazy day so I took it off, rather than have a crappy workout
Wednesday - 5.5 Mile Speed Ladder, felt pretty good!
Thursday - 4 mile Tempo Run, legs were pretty heavy and fatigued from the speed ladder but started off slow, 8:30 Mile 1, 8:17 Mile 2, 8:06 Mile 3, 7:33 Mile 4
Friday - Twilight River Run in Lewiston, new PR for a 5k!! Don't do too many 5k's but I need to do more to work on my speed. I finished in 2nd place for women and my time was 20:39 (20:31 by my clock :-) so I was averaging 6:45-6:55 minute miles, not bad for getting to the start 4 minutes before the race started!!
Saturday - Off, drove to Snoqualmie
Sunday - Mt. Si Relay!! I had Leg #4 - 6.2 miles & Leg #9 - 7.1 miles
The 6.2 Mile Leg started off flat, then miles 3,4 & 5 were all uphill but I still managed to average sub-7:00 minute miles so was quite happy with that. I finished around 42:45 so was pretty excited about that.
My 2nd leg, which was 7.1 miles was for the first 4 miles a gradual downhill, not enough downhill to do the work for me, but enough to help me run fast! I was averaging about 6:15-6:30 minute miles through that part, then the last 3 or so were flat and I was still averaging 6:35-6:45 minute miles.
All in all, for my first big mileage race, I was very happy about running well Friday night, then running well again on Sunday. Makes me very excited for the summer of races ahead!!
Happy Training All!
Monday - 40 minutes Elliptical
Tuesday - Crazy day so I took it off, rather than have a crappy workout
Wednesday - 5.5 Mile Speed Ladder, felt pretty good!
Thursday - 4 mile Tempo Run, legs were pretty heavy and fatigued from the speed ladder but started off slow, 8:30 Mile 1, 8:17 Mile 2, 8:06 Mile 3, 7:33 Mile 4
Friday - Twilight River Run in Lewiston, new PR for a 5k!! Don't do too many 5k's but I need to do more to work on my speed. I finished in 2nd place for women and my time was 20:39 (20:31 by my clock :-) so I was averaging 6:45-6:55 minute miles, not bad for getting to the start 4 minutes before the race started!!
Saturday - Off, drove to Snoqualmie
Sunday - Mt. Si Relay!! I had Leg #4 - 6.2 miles & Leg #9 - 7.1 miles
The 6.2 Mile Leg started off flat, then miles 3,4 & 5 were all uphill but I still managed to average sub-7:00 minute miles so was quite happy with that. I finished around 42:45 so was pretty excited about that.
My 2nd leg, which was 7.1 miles was for the first 4 miles a gradual downhill, not enough downhill to do the work for me, but enough to help me run fast! I was averaging about 6:15-6:30 minute miles through that part, then the last 3 or so were flat and I was still averaging 6:35-6:45 minute miles.
All in all, for my first big mileage race, I was very happy about running well Friday night, then running well again on Sunday. Makes me very excited for the summer of races ahead!!
Happy Training All!
Monday, April 5, 2010
March 29 - April 4
Well not the greatest week in the middle there, but started well and ended great!
Monday - OFF
Tuesday - Intervals: 4 miles, 1 mile jog to warm up, 3 miles of .25 hard/.25 jog. Felt okay, slightly fatigued, wasn't sure what was going on with my body.
Wednesday - Beautiful day so I ran around 4.5 miles, moderate pace, felt awesome.
Thursday - OFF. Hit a wall, was exhausted and took a nap at lunch, what?? I never do that. Oh yeah, girl problems.....
Friday - 40 minutes Elliptical
Saturday - Boot Camp, 65 minutes of work
Sunday - Happy Easter!!! 10.5 miles with Bella! The wind was brutal on the way out the Chipman Trail, I thought "well it'll get easier with the wind at my back when I turn up Sunshine Rd......" NOPE! That's what I just absolutely love about running on the Palouse, no matter which direction you are going, it ALWAYS SEEMS LIKE THE WIND IS AT YOUR FACE!!!!! Nevertheless, we finished it and the 2nd half was actually faster which surprised me. I was so tired though at Easter Dinner, slept well!
Happy Training All!
Monday - OFF
Tuesday - Intervals: 4 miles, 1 mile jog to warm up, 3 miles of .25 hard/.25 jog. Felt okay, slightly fatigued, wasn't sure what was going on with my body.
Wednesday - Beautiful day so I ran around 4.5 miles, moderate pace, felt awesome.
Thursday - OFF. Hit a wall, was exhausted and took a nap at lunch, what?? I never do that. Oh yeah, girl problems.....
Friday - 40 minutes Elliptical
Saturday - Boot Camp, 65 minutes of work
Sunday - Happy Easter!!! 10.5 miles with Bella! The wind was brutal on the way out the Chipman Trail, I thought "well it'll get easier with the wind at my back when I turn up Sunshine Rd......" NOPE! That's what I just absolutely love about running on the Palouse, no matter which direction you are going, it ALWAYS SEEMS LIKE THE WIND IS AT YOUR FACE!!!!! Nevertheless, we finished it and the 2nd half was actually faster which surprised me. I was so tired though at Easter Dinner, slept well!
Happy Training All!
March 22 - March 28
Monday - RECOVERY DAY! Took dogs for a little walk at lunch
Tuesday - 5 mile Hill Workout
2.5 mile run followed by 2.5 miles in hills, 5 x .25 @ Incline of 4-6
Wednesday - 3 miles easy
Thursday - Speed Ladder with Lindsay! I did a shorter one, but 5.25 miles in 44 minutes
Friday - OFF, tired today.
Saturday - 65 minute Boot Camp
Sunday - Cardio Circuit with the Snap Gals, 44 minutes of work
Decent week, have to remember I'm not actually "training" for anything right now, just trying to spend time on my feet, not trying to be concerned about pace or total miles. Really trying to keep on top of my stretching and foam rolling so I don't end up with IT Band tightness and my normal SI dysfunction!!!
Happy Training All!!
Tuesday - 5 mile Hill Workout
2.5 mile run followed by 2.5 miles in hills, 5 x .25 @ Incline of 4-6
Wednesday - 3 miles easy
Thursday - Speed Ladder with Lindsay! I did a shorter one, but 5.25 miles in 44 minutes
Friday - OFF, tired today.
Saturday - 65 minute Boot Camp
Sunday - Cardio Circuit with the Snap Gals, 44 minutes of work
Decent week, have to remember I'm not actually "training" for anything right now, just trying to spend time on my feet, not trying to be concerned about pace or total miles. Really trying to keep on top of my stretching and foam rolling so I don't end up with IT Band tightness and my normal SI dysfunction!!!
Happy Training All!!
Monday, March 22, 2010
March 15 - March 21, 2010
LIGHT WEEK:
Monday - 8 beautiful miles in Firth, ID, near the Snake River.
Ran at my race pace from the Seattle Rock N'Roll 1/2 last June so was happy with that, held 7:25-7:35 minute miles.
Tuesday - OFF, sadly drove home from Mom's back to Pullman, but it was a beautiful sunny and warm day, plus I got to stop at the best Mexican restaurant in lil ole Dillon MT so it was worth it!
Wednesday - 36 minutes elliptical
Thursday - 4.5 miles treadmill
Friday - Ran/Walked 3.0 miles with Denise
Saturday - 4 miles @ 7:35 pace
Sunday - 9 miles easy
I needed to get some time on my feet this week and not go balls out, my body needed this "spring break"
Happy Training All!
Monday - 8 beautiful miles in Firth, ID, near the Snake River.
Ran at my race pace from the Seattle Rock N'Roll 1/2 last June so was happy with that, held 7:25-7:35 minute miles.
Tuesday - OFF, sadly drove home from Mom's back to Pullman, but it was a beautiful sunny and warm day, plus I got to stop at the best Mexican restaurant in lil ole Dillon MT so it was worth it!
Wednesday - 36 minutes elliptical
Thursday - 4.5 miles treadmill
Friday - Ran/Walked 3.0 miles with Denise
Saturday - 4 miles @ 7:35 pace
Sunday - 9 miles easy
I needed to get some time on my feet this week and not go balls out, my body needed this "spring break"
Happy Training All!
Friday, March 12, 2010
Thursday, March 11, 2010
OFF DAY!
I was going to take Friday as my off day since I"m driving to my mom's, but I was not feeling well and my body was feeling very fatigued so I used today as an off day and will do a cardio circuit on Friday morning before I drive to my mom's. I always feel better when I work out before I drive anyhoo, so I think it worked out okay.
Don't ever be afraid to change up your "off" days in your workout schedule. If your body (not your mind, but your actual muscles) is telling you "I just can't go today", take a minute to figure out if maybe you need to do a switcheroo on the ole off days. That's what I did and I feel so refreshed and rested today and am actually excited for my workout, instead of dreading it like I was yesterday.
Happy Training All!
I was going to take Friday as my off day since I"m driving to my mom's, but I was not feeling well and my body was feeling very fatigued so I used today as an off day and will do a cardio circuit on Friday morning before I drive to my mom's. I always feel better when I work out before I drive anyhoo, so I think it worked out okay.
Don't ever be afraid to change up your "off" days in your workout schedule. If your body (not your mind, but your actual muscles) is telling you "I just can't go today", take a minute to figure out if maybe you need to do a switcheroo on the ole off days. That's what I did and I feel so refreshed and rested today and am actually excited for my workout, instead of dreading it like I was yesterday.
Happy Training All!
Thursday, March 11, 2010
Wednesday, March 10th, 2010
Busy day today.
I had planned to do the Speed Ladder on the treadmill today and I am feeling good, but finding an hour+ to get it in and get showered is tough today.
After volleyball got done training and before I had to personal train in the evening, I got on the treadmill and began. Whoa. My legs were so heavy and fatigued and I wondered if I could make it. I told myself that I could do at least 6 miles of the Ladder. I ended up doing 7 and it took almost everything I had, but I did it.
Walk - 1 min @ 4.0
Jog - 1 min @ 6.7
Jog - 2 min @ 7.0
Run - 6 min @ 7.6
Jog - 1 min @ 6.7
Run - 6 min @ 7.8 (was supposed to do 5 but time got away from me and before I knew it, I was close to 6 minutes)
Jog - 1 min @ 6.7
Run - 4 min @ 8.0
Jog - 1 min @ 6.7
Run - 3 min @ 8.2
Jog - 1 min @ 6.7
Run - 3 min @ 8.4
Jog - 1 min @ 6.7
Run - 2 min @ 8.5
Jog - 1 min @ 6.7
Run - 2 min @ 8.6
Jog - 1 min @ 6.7
Run - 3 min @ 8.4
Jog - 1 min @ 6.7
Run - 4 min @ 8.1
Jog - 1 min @ 6.7
Run - 5 min @ 7.8
Jog - 2 min @ 7.2
Jog - 2 min @ 7.0
Jog - 2 min @ 6.8
Walk - 2 min
Not easy today, but I'm glad I finished.
Happy Training All!
I had planned to do the Speed Ladder on the treadmill today and I am feeling good, but finding an hour+ to get it in and get showered is tough today.
After volleyball got done training and before I had to personal train in the evening, I got on the treadmill and began. Whoa. My legs were so heavy and fatigued and I wondered if I could make it. I told myself that I could do at least 6 miles of the Ladder. I ended up doing 7 and it took almost everything I had, but I did it.
Walk - 1 min @ 4.0
Jog - 1 min @ 6.7
Jog - 2 min @ 7.0
Run - 6 min @ 7.6
Jog - 1 min @ 6.7
Run - 6 min @ 7.8 (was supposed to do 5 but time got away from me and before I knew it, I was close to 6 minutes)
Jog - 1 min @ 6.7
Run - 4 min @ 8.0
Jog - 1 min @ 6.7
Run - 3 min @ 8.2
Jog - 1 min @ 6.7
Run - 3 min @ 8.4
Jog - 1 min @ 6.7
Run - 2 min @ 8.5
Jog - 1 min @ 6.7
Run - 2 min @ 8.6
Jog - 1 min @ 6.7
Run - 3 min @ 8.4
Jog - 1 min @ 6.7
Run - 4 min @ 8.1
Jog - 1 min @ 6.7
Run - 5 min @ 7.8
Jog - 2 min @ 7.2
Jog - 2 min @ 7.0
Jog - 2 min @ 6.8
Walk - 2 min
Not easy today, but I'm glad I finished.
Happy Training All!
Tuesday, March 9th, 2010
So I flew back into Pullman at 11:20 p.m. last night and had to be at work by 6:45 a.m. so needless to say, I'm exhausted.
I almost didn't work out...........
36 minutes on the Elliptical today.
Feeling a tad guilty, but I know my body needed a recovery day and I'm glad I did something, got a little sweat going.
Skipped stretching though, not a good idea after 3 days of hard runs in a row in Florida and then a 9 hour trip home......
My back is feeling it today, having a hard time lifting my right leg, so I'm glad I was smart and did the Elliptical but sure wished I stretched.
Note to Self: DON'T BE AN IDIOT, BE SMART
Don't feel guilty if you are busy and can't get a workout in, but skipping 2 days in a row, is not usually a good idea unless it's a planned break. Even when you feel tired and sluggish, sometimes it's good to get in and do something, even if it's biking or elliptical for 25+ minutes and a good stretch. You will feel better for it.
Happy Training All!
I almost didn't work out...........
36 minutes on the Elliptical today.
Feeling a tad guilty, but I know my body needed a recovery day and I'm glad I did something, got a little sweat going.
Skipped stretching though, not a good idea after 3 days of hard runs in a row in Florida and then a 9 hour trip home......
My back is feeling it today, having a hard time lifting my right leg, so I'm glad I was smart and did the Elliptical but sure wished I stretched.
Note to Self: DON'T BE AN IDIOT, BE SMART
Don't feel guilty if you are busy and can't get a workout in, but skipping 2 days in a row, is not usually a good idea unless it's a planned break. Even when you feel tired and sluggish, sometimes it's good to get in and do something, even if it's biking or elliptical for 25+ minutes and a good stretch. You will feel better for it.
Happy Training All!
Monday - 3/9/10
So this morning I awoke in sunny, beautiful Palm Beach Gardens with a bit of a sense of dread, but also contentment. It was my last of 4 days with my familly at Cardinals Spring Training, one of my most favorite times of the year. But it was my last day and I always have a hard time saying goodbye to my family, especially when we've had so much fun relaxing and enjoying the sun, pool and baseball. But all good things must come to an end!
I had a bowl of cereal and then told myself that I would run at least 5.5 miles today, since I haven't done many longer runs since the fall, I'm slowly building back up on my mileage. I was getting ready to leave when Charlie (my older brother) says "what, you're not going to wait for me?" I thought, "oh great, now I'm going to die". But I'm always up for running with Charlie and as I'm getting better, he keeps pushing me harder and harder. So we set out, running on the beautiful golf cart path, already it was at least 65 degrees, no wind. We started at about a 7:25 pace, for our warm up mile! Last summer, the 1/2 marathon I ran, I was in pretty good fitness levels and I averaged 7:28 minute miles, after tapering and training for 2 months.... Ugh, will I make it?? As we got closer to 2.75 miles, I asked him how far he wanted to go, knowing if he said "7" there was no way I could not do it with him, but wondering how I would do it. Fortunately he said, how about we turn back at 3 miles? Sure!!
As the miles ticked off, we kept getting faster and faster, but never was I uncomfortable, which was quite a surprise to me since I have been doing a lot of speed training and intervals, but have only run 6+ miles on the treadmill during a speed ladder twice this winter. When I have been doing steady state runs of 4-5 miles, I am training around 7:45-7:25 for my fastest miles, and here I am doing my 1st mile at 7:25?? Sometimes I wonder about my sanity.
Mile 1 - 7:25
Mile 2 - 7:17
Mile 3 - 7:13
Mile 4 - 7:03
Mile 5 - 6:57
Mile 6 (we saw my dad so we slowed down to say hi) - 7:17, we were on pace for a 6:50!!
Total time - 44:40
I did it! He's the best motivator and just about the only person I can run with and not be self-conscious about slowing him down. He's patient and not judgmental and although it wasn't a "slow" run for him, I know it wasn't his fastest 6 miles ever. But, it's great to have those people who will push you. Don't ever be afraid to run with someone you think is better/faster than you. Get out there and do it, you have to push yourself to get better and while I don't think every run you should push yourself this hard, it's great to do at least once a week if you can.
Happy Training All!
I had a bowl of cereal and then told myself that I would run at least 5.5 miles today, since I haven't done many longer runs since the fall, I'm slowly building back up on my mileage. I was getting ready to leave when Charlie (my older brother) says "what, you're not going to wait for me?" I thought, "oh great, now I'm going to die". But I'm always up for running with Charlie and as I'm getting better, he keeps pushing me harder and harder. So we set out, running on the beautiful golf cart path, already it was at least 65 degrees, no wind. We started at about a 7:25 pace, for our warm up mile! Last summer, the 1/2 marathon I ran, I was in pretty good fitness levels and I averaged 7:28 minute miles, after tapering and training for 2 months.... Ugh, will I make it?? As we got closer to 2.75 miles, I asked him how far he wanted to go, knowing if he said "7" there was no way I could not do it with him, but wondering how I would do it. Fortunately he said, how about we turn back at 3 miles? Sure!!
As the miles ticked off, we kept getting faster and faster, but never was I uncomfortable, which was quite a surprise to me since I have been doing a lot of speed training and intervals, but have only run 6+ miles on the treadmill during a speed ladder twice this winter. When I have been doing steady state runs of 4-5 miles, I am training around 7:45-7:25 for my fastest miles, and here I am doing my 1st mile at 7:25?? Sometimes I wonder about my sanity.
Mile 1 - 7:25
Mile 2 - 7:17
Mile 3 - 7:13
Mile 4 - 7:03
Mile 5 - 6:57
Mile 6 (we saw my dad so we slowed down to say hi) - 7:17, we were on pace for a 6:50!!
Total time - 44:40
I did it! He's the best motivator and just about the only person I can run with and not be self-conscious about slowing him down. He's patient and not judgmental and although it wasn't a "slow" run for him, I know it wasn't his fastest 6 miles ever. But, it's great to have those people who will push you. Don't ever be afraid to run with someone you think is better/faster than you. Get out there and do it, you have to push yourself to get better and while I don't think every run you should push yourself this hard, it's great to do at least once a week if you can.
Happy Training All!
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