Week 10 Training for #7

24466-Run-And-Be-HappyI live 30 miles to the nearest Walmart and I had to get there before thursday for my online pick up order.  So I took this opportunity to run my long run on roads and past houses I never get to see.  I was actually excited to run 11 mile, somewhere new and a place I know how to get around.  This town has a 10k race around a lake, I used to participate in it before I started coaching cross country.  So on my drive over, I knew I would start with the race course around the lake, but also adding in some unknow streets just to get the added miles.  I made a pit stop at my car at mile 7 for a water break, a change in gum and gatorade chews.  Then I was off to explore the streets for the next 4.5 miles.  The time went by fast, my pace was actually pretty good, not race pace  but I will save that for two weeks.  On my way home after getting the online order and a few other things, I thought to myself why not  check out the small neighboring town 10 miles away for my next and last long run of this training.  I think I just may!  

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The pictures do not look like much, BUT it was perfect weather to run: 36 degrees, overcast, slight breeze, even a mist during some miles.  The best part is I felt great the entire time.  

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Week 10

  • Monday- Stretching and Strength training-20 minute HIIT workout + 4 mile run
  • Tuesday- 5 mile run-Rest + 20 Minute HIIT workout
  • Wednesday-45 minute tempo run-4.5 mile run
  • Thursday- 3 mile run- Rest + 20 minute HIIT workout
  • Friday – Rest-4 miles 
  • Saturday-5 mile pace-4 mile pace
  • Sunday- 11 mile run-11 miles

Week 11

  • Monday- Stretching and Strength training
  • Tuesday- 5 mile run
  • Wednesday-10 x 400 5k pace run
  • Thursday- 3 mile run
  • Friday – Rest 
  • Saturday-2 mile pace
  • Sunday- 12 mile run

Happy running, happy training:)

KK

Mini Chocolate Bundt Cakes

 

 

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These are the cutest little cakes my eyes have ever laid eyes on, I just may have found my newest way to treat my friends and family.  I bought this pan at a garage sale but never used it, I am a sucker for anything baking.  You can buy similar ones like this, or this, or this, depends on how much you want to spend.  Or just check out your local garage sales this upcoming spring and score an ultra cheap one like I did, probably only spend $1.00. Either way you are sure to bake up some delightful goodies!

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Now onto the actual chocolate bundt recipe.  Its simple, yet absolutely delicious chocolate cake and the added ganache is so smooth.  Do not be afraid of the added coffee in the cake coffee really does intensify the chocolate flavor!  

A simple shortcut that I make with two of the ingredients in this recipe is DIY cake flour and buttermilk.  

For the cake flour: using your 1 cup measuring cup, add 2 tablespoons of cornstarch, then fill the rest of the 1 cup with flour.  

For Buttermilk: using your 1/2 cup measuring cup, add 1 tablespoons of vinegar, then fill the rest of the 1 cup with milk, let sit for 5-10 minutes.  

Whola your homemade, and cheap DIY cake flour and buttermilk!

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mini bundt

 

Bundt Cake recipe adapted from Dash of Grace

Chocolate Ganache recipe adapted from Chocolate Chocolate and more

Happy baking, then Eating:)

KK

Week 9 Training for #7

least

Just when I think I can’t possibly add more to my plate, what I needed to add is exactly what will help me organize, prioritize and stabilize.  I was asked to help coach Track and Field for the school I work in.  The program has had a rising number of athletes and they needed another coach and my name was mentioned.  My husband and I talked about it, again not sure if I should but going to practice I immediately realized YES, I needed this.  Yes it involves everyday practice, late nights on meet days, possible weekend meets, possible weekend runs but it also meant coaching a great group of young student athletes, coaching to help them be better, coaching them to reach and strive for something.  I am truly blessed to have been asked to coach, something that I have unexpectedly fell in love with. Something I needed.  Training of Half marathon #7 will be difficult and rather sporadic but I only have three weeks left and there is nothing better than running with the kids again.

Along with something great, something quite the opposite also took place.  Our oldest black lab Tivoli, age 12 went to doggie heaven.  Her health was slowly deteriorating over the last few months, to the point she no longer could walk up and down the stair and she was developing a bedsore under her right shoulder.  My husband went with her and laid by her until she was gone.  Our sweet girl is without pain, running free chasing and hunting birds.  

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This is my favorite photo of our dogs, in 2008 when our daughter was only 6 months.  Tivoli on the right is about 2 years old and Birdie on the left is about 1.  This photo captures how sweet and gentle they are.  

Week 9

  • Monday- Stretching & Strength training-Runners World 20 minute HIIT workout x2
  • Tuesday- 5 mile run-3.5 mile run
  • Wednesday-9 x 400 tempo run- 9 x 400 tempo run
  • Thursday- 3 mile run-4.5 mile run
  • Friday – Rest or run- REST
  • Saturday-Rest- 4 mile run
  • Sunday- 15K mile run- 15K mile run

Week 10

  • Monday- Stretching and Strength training
  • Tuesday- 5 mile run
  • Wednesday-45 minute tempo run
  • Thursday- 3 mile run
  • Friday – Rest 
  • Saturday-5 mile pace
  • Sunday- 11 mile run

Happy Training and Running:)

KK

Week 8-Training for #7

winter

I am done with Winter  in MN…as I sit here and type on this blog it is SNOWING!!  We were down to seeing brown grass, but now we have 7 plus inches of fresh white snow, UGH!! Actually this week we have been in a tornado watch, wind advisory and snow storm warning.  I love MN but this is ENOUGH!!

treadmill

So with the addition of the 7 inches of snow which started at about 10:00 am, I knew the options for my long run were either a treadmill or the hallways of the high school I work at.  Since I was inside this week already, I opted for the treadmill.  To be honest I have not run on a treadmill in a couple of years.  Although I was not excited about it, I also was not dreading it.

Week 8

  • Monday- Stretching and Strength training-Stretching and strength
  • Tuesday- 4.5 mile run-4.5 miles
  • Wednesday-40 minute tempo run-45 minute tempo elliptical
  • Thursday- 3 mile run- 4 mile walk + 20 minute strength
  • Friday – Rest-Rest
  • Saturday-5 mile pace run-5 mile pace run
  • Sunday- 10 mile run- 10 miles on the TREADMILL!!

Week 9

  • Monday- Stretching and Strength training
  • Tuesday- 5 mile run
  • Wednesday-9 x 400 tempo run
  • Thursday- 3 mile run
  • Friday – Rest or run
  • Saturday-Rest
  • Sunday- 15K mile run

Happy Running!!

KK

Week 7- Training for #7

trust the process

I am in disbelief that it is March already, WOW!  So with another turn of the calendar I am now only 5 weeks out from this half marathon.  I feel good during the long runs, trusting the process is real.  I really enjoy the 400’s at the 5k pace, I feel in tune with how my body is feeling but also pushing it further.  Running to me just feel so DAMN AWESOME!

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Week 7 Recap

  • Monday- Stretching and Strength training-Run 3 mile
  • Tuesday- 4.5 mile run-REST
  • Wednesday-8 x  400 5K pace-Run 8 x 400 5K pace(this time around I am actually enjoying these and feeling the benefits of this run)
  • Thursday- 3 mile run-Elliptical 35 minutes + jump roping for 10
  • Friday – Rest-Run 4.5 miles
  • Saturday-4 mile pace run- walked 3 miles
  • Sunday- 9 mile- Run 9 miles:)

Week 8

  • Monday- Stretching and Strength training
  • Tuesday- 4.5 mile run
  • Wednesday-40 minute tempo run
  • Thursday- 3 mile run
  • Friday – Rest
  • Saturday-5 mile pace run
  • Sunday- 10 mile run

Happy running and training:)

KK