1/2 Marathon #7 RECAP

I love running a new course, the miles just seemed to zip by because I had no idea where I was. Here are a run down of the mile:

Mile 1-4 Excellent…or course early in the race right?
Mile 4-5- WIND…just had to hunker down and keep running
Mile 5-9- Beautiful….these miles took place on a beautiful walking/running/biking trail.
Mile 9-13.1- WINDY, WINDY and MORE WIND plus a hill. I hate to sum up the race in these mile but as soon as mile 9 hit, we turned and face the 20 MPH wind uphill. The hill would not have been bad if it was not for the wind. But like runners do we keep going. I could tell I intensely slowed down, but seriously guys the WIND SUCKED BUTT!!!

I ended the race slower than what I wanted but looking back at my splits, I was right on track up until the wind, MILE 9. Even with the wind I felt good, my legs felt strong, and no stomach issues this time. NOt much a person can do about the wind, so I am not going to beat myself up(too much) about it. Can’t wait until #8!

 

Keep Running!!

 

KK

Week 11 Training for #7

                                                            Fuel Running.com

Long runs are done, in the book…bring on race day.  These two quote are how I felt after my sunday long run, I am ready.  I am ready to start, run and finish.  I am ready to feel accomplished in finishing another half marathon.  I am ready to be exhausted, I am ready to be in pain, BUT I am ready to finish strong.

                                                                      Disney In your Day

 

Week 11

  • Monday- Stretching and Strength training-Stretch and strength training
  • Tuesday- 5 mile run- 5 mile run
  • Wednesday-10 x 400 5k pace run-10 x 400 5k pace run + 20 minute HIIT strength
  • Thursday- 3 mile run-Rest
  • Friday – Rest-3 mile run
  • Saturday-3 mile pace- 3 mile pace…GOOD pace Run
  • Sunday- 12 mile run-12 mile run- great final long run:)

Week 12

  • Monday- Stretching and Strength training
  • Tuesday- 4 mile run
  • Wednesday-30 minutes run
  • Thursday- Rest
  • Friday – Rest 
  • Saturday-RACE DAY!!

Happy running, happy training:)

KK

Week 4- Training for 7th

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RECOVERY was my game this week.  So from last week’s post I noted on Saturday and Sunday I had a terrible head cold.  Well, it happened to be just a nasty viral cold that kicked my ass. I went to work Monday, which was an exhausting double shift but took a 40 minute nap in between.  I stayed home and slept all Tuesday.  On wednesday I went to work and finally forced myself to run.  This run was excruciating and slow, but I did it and felt OK after.  I knew I could, I knew my body was in shape for it I just had to overcome the exhaustion and be comfortable with the slower pace.  REMEMBER a 4 mil run is still 4 miles no matter the pace. 

This cold was a 24 hour pounding headache and exhaustion like I’ve never felt before.   I tested negative for everything, Influenza, steep , sinus, ear infection….everything, just a virus that needed to take its course.  In addition to the massive headache I had the typical runny nose, scratchy throat and earaches.  I was popping the ALEVE, DayQuil and NyQuil PLUS sleeping right next to a warm vaporizer.  I managed to still get 5 runs in just not what was scheduled or what was expected.  My main goal was to get out there, sweat it out and do what my body could do. 

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So naturally I was most nervous about the 7 miles long run Sunday, could I do it…could I make it.  I did not want to set myself up for failure so I set a goal of just running for on 1 hour.  Typically this puts me at 7, but knowing I would be at a slower pace, I just wanted to reach the 60 minutes of continuous running.  So I set out with this goal in mind…and I DID IT…I ran the entire 7 mile.  I am happy with how I rested and recovered this week, sometimes listening to what your body needs is best.  

Here is my week 4 running schedule. 

Week 4 :

  • Monday: Stretching and Strength Training- REST actually took a 40 minute nap in between jobs!!
  • Tuesday- 3.5 mile run-30 minutes of 21 day Upper FIx and REST!
  • Wednesday-35 minute tempo- 4 miles
  • Thursday- 3 mile run and stretch- 18 minutes of temp on elliptical then 21 minutes of 5-k pace
  • Friday Rest- rest- 4 miles
  • Saturday-3 Mile- 3 miles under 5k pace(7:50)
  • Sunday- 7 miles- 7 miles, slower but finished with a pace of 8;52, for 1:02.30

And here is this weeks running schedule, week 5 of half marathon training.

Week 5

  • Monday- Stretching and Strength Training
  • Tuesday- 4 mile run
  • Wednesday-7 x 400 at 5k pace
  • Thursday- 3 mile run
  • Friday Rest- Rest
  • Saturday-3 Mile
  • Sunday- 8 mile

Happy Running!

KK

Half Marathon #7

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I added another half marathon to my list on October 16, 2016, this marked 6 Half Marathons completed!  It was kindof a last minute decision to register, even though I was training for it.  I officially registered about 2 weeks before the race.  The big push to run this race was actually from the Cross Country team I am an assistant coach for.  They are a great group of seniors and they promised to come watch if all the coaches would run.  So the three of us gladly accepted. It was very exciting to see these three athletes whom I have coached for 6 years, cheer us on.  They were awesome at getting to several points along the route.  They certainly made me smile!  Surge Coach SURGE!!!

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I’m in the middle.

I am now training for my 7th!  The training program will be the same as my last two, Hal Higdon Half Marathon Training Guide Intermediate 2.  I registered for half #7 quite quickly after the October 16 race, because I was not satisfied with my performance.  My time was ok, 1;48 BUT it was how I finished that really bothers me. To give you a shortened version, I peatered out at about the 9th mile, extreme cramping(needed bathroom) but there was not one.  I challenged through it but even with the bathroom cramping I was losing energy to continue.  I fell behind my other coach and this pissed me off and it got in my head.    I know I can perform better.  So I definitely have goals for this half marathon.

Goals during training to hopefully equal better Half Marathon results:

  1. NUTRITION-fuel my body better
  2. Strength train-2 x’s a week per the training schedule
  3. Tempo, Interval and Hill runs

So this past week I completed week one of 12, well kind of, I actually miscounted the weeks.  I still ran but it was not what I hope to be for my training, per my goals I really I need to strength train. I will blog weekly, typically sunday nights on the past week of training.  The Black will be the training schedule and the red will be what I got done.

Week 1:

  • Monday: Stretching and Strength Training- Rest
  • Tuesday- 3 mile run-4 mile run
  • Wednesday-5 x 400 5-K pace- 4 mile interval run
  • Thursday- 3 mile run- Jillian Michaels 10 minute circuit: Booty Blaster, Cardio & Pilates
  • Friday Rest- Rested, enjoying a weekend away at the Eric Church concert, swimming at hotel and skyzone.
  • Saturday-3 Mile- nothing
  • Sunday- 5 Mile- 5 mile run

 

Happy Training for Half Marathon #7

KK

 

 

 

Cold Weather Running- Minnesota Style

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Running outside happens sometimes  during the months of December-February …I live in southwest Minnesota, wide open plains, enough said.  I finally got out to run yesterday and today but before that it was December 31, when it was a beautiful 23 degrees but add in the wind and it was 15 degrees.  It’s one thing to run in the cold but when the wind picks up it is a whole other story.  It has been very WINDY over the last two-week some days gusts up to 50 mph.  Even though we hit single digit positive temps the few weeks between  the outside runs you add the wind and we are back into the negative temperatures . Throughout the years of winter running, I know my temperature cut off is 15 degrees, either as outside temperature or wind chill. I have read about other runners running in the negative, but I retreat indoors.  I will have to suck it up though as I registered for another 1/2 marathon on April 8, 2017.  BUT  if you -I dress correctly it is 100% doable.

So here are my cold weather running must haves:

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  1. sunglasses(hey, the snow is bright)
  2. neck protector
  3. running gloves, they are moisture wicking
  4. moisture wicking running hat

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  1. long sleeve moisture wicking shirt
  2. long sleeve moisture wicking mock turtleneck
  3. Nike combat long sleeve, with thumb holes
  4. wind resistant lightweight jacket(mine is from Walmart) but I recently bought a longer NIKE one.

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  1. cold-gear underarmour tights- any brand will do
  2. socks-thicker warmer ones, I have underarmour but I have worn wool ones
  3.  thicker running pants, but they are tight to the skin

I refuse to give up what I love to the weather.  If I can get out 1-2 times a week, I am golden.  Otherwise I am indoors on the elliptical, doing T25 or a Jillian Michaels workout video.

Happy WINTER WONDERLAND Running:)

KK

Another New Year…time goes by

I promise too:

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I am not a New Year’s Resolution kind of person, actually I do not think I have ever made a New Year’s resolution.  I find them kind of silly sometimes, because most of the time I read or hear about these over the top unattainable resolutions.  But this year either I have a different mindset, a clearer vision or I have been reading too much BUT I want to make three simple resolutions. Although, I do not want to call them resolutions because this sounds cliche. I want to make them promises to myself.  These promises I have wanted to do for a long time, but have never just done it or started but not finished.   Sometimes in order to do something you need to write it down, have a vision, create the goal and do it.  Really I have just never made them a priority.  So in no particular order here are the three promises to myself:

  1.  Make my mom’s recipes and create a cookbook for my family of them
  2. Log every mile I run in my lovely planner(which will be here Wednesday..THANK YOU Amazon PRIME:)
  3. Blog one time per week.

Each one of these has their meaning to me and I can’t wait to get started.

HAPPY NEW YEAR 2017!

KK

Sweet with Kayla- Week 2

Screen Shot 2016-06-06 at 8.45.48 AM                                                                                     womensrunning.competitor

So I did it!  I continued on to week 2 of the SWEAT with Kayla workouts.  Here is what I learned from Week 1: keep moving through the workouts even if you modify from being tired push through, have a water bottle by you, keep moving(did I say that).

What I like: 1.  3 days of strength training, 2. the strength training workouts push you 3. uses body weight to get perfection (squats, lunges) 4.  I still get to run everyday

Here is my 7 day week 2 workout Kayla Itsines, #BBG, #BBGcommunity, IF I did anything extra it is in RED.

Week 2:

  • Monday-LEGS- 2 miles

  • Tuesday-LSS- 5 miles

  • Wednesday-ARMS- 4 miles

  • Thursday-LSS- 4 miles

  • Friday-FULL BODY- 4 miles

  • Saturday-LSS- our town celebration has a small 5k, this year my kids participated so it was a walk/run for me.

  • Sunday-REST: 10 mile bike ride

 Happy Strength Training:)