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!
Tuesday, April 27, 2010
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!!
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