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!
Wednesday, May 26, 2010
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!
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