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

Week 6- Training #7

therapy

 

It’s hard to write tonight, not because of the weather or lack of sticking to the training plan but because a very dear loved one is very ill.  At the same time my closest girlfriend , BFF actually, had her second reconstructive surgery after a major double mastectomy last July.  This is not a selfish pity party, just the truth some days/ weeks are hard.  Sometimes I am so focused on training and concerned about my eating that I lose focus on other things.  I use running to heal my mind of stress from my work(school social worker), to be the best mom, wife and friend.

I am thankful for my running, it has given me so much freedom in being able to take on so much.  Before I recap this week and next weeks training, I leave with my mom’s favorite poem.

 

Week 6 Recap

  • Monday- Stretching and Strength training- Lower Body Fix: 30 Minutes
  • Tuesday- 4 mile run- 4 mile RUN
  • Wednesday-40 minute tempo run-40 minute tempo and Upper Body FIx: 30 Minutes
  • Thursday- 3 mile run-3 mile RUN
  • Friday – Rest or easy run- 3 mile RUN
  • Saturday-Rest- 45 minute elliptical
  • Sunday- 10K mile- 10 K RUN!!!

Week 7

  • Monday- Stretching and Strength training
  • Tuesday- 4.5 mile run
  • Wednesday-8 x  400 5K pace
  • Thursday- 3 mile run
  • Friday – Rest
  • Saturday-4 mile pace run
  • Sunday- 9 mile

Happy Running:)

 

KK

 

Week 5-Training for #7

60 degrees in February in MINNESOTA…NO!!!  But this week YES!!!  Lets just say spring fever has sprung and it feels amazing.  I was outside for run every run and also enjoyed walks and bike rides with the kids.  This nice weather will continue for a couple of more days then back to reality…I mean winter.  No complaints from me though, but it sure has been a good break.

Another good things happening this week was my eating.  I have owned 21 day fix for years actually since it was released several years ago. But I never used the program or the DVD’s.  Remember my goal was to watch my eating and the struggles I have posted on here.  I always start the week strong but by the end I just give up.  So knowing I had this program I did some searching on the internet and found this post, How to mix running and 21 day fix..  YES, this is exactly what I needed not just for my strength and stretching, but also for my eating.  I am one week in and like it, mentally I have just slowed down and methodically think what I am putting into my body.

Here is my week 5 running schedule.

Week 5

  • Monday- Stretching and Strength training 3 mile run
  • Tuesday- 4 mile run- am Upper Fix and 10 minutes of lower fix  & pm-4 mile run
  • Wednesday-7 x 400 at 5k pace-REST
  • Thursday- 3 mile run-7 x 400 at 5k pace
  • Friday- Rest- Upper Fix, 10 minutes of lower fix, 10 minutes of pilates
  • Saturday-3 Mile- 8 mile
  • Sunday- 8 mile- 3 mile and Yoga Fix

and here is Week 6 running schedule

Week 6

  • Monday- Stretching and Strength training
  • Tuesday- 4 mile run
  • Wednesday-40 minute tempo run
  • Thursday- 3 mile run
  • Friday – Rest or easy run
  • Saturday-Rest
  • Sunday- 10K mile

Happy Running:)

KK

Yellow cupcakes with chocolate frosting

baseballyellowcupcakes1

Yellow cupcakes are by far my most favorite cupcake.  As a kid I did not like chocolate cupcakes or chocolate cake, they had a weird taste to me.  So many times I would not eat the cake at birthday parties or events because of this.  I blamed it on that I didn’t like cake but in reality I did not like chocolate cake. I was always on cloud nine when a party had a yellow cake or cupcake, the taste was just more sweet to me.  Even though I have grown out of my not liking chocolate cake, I still prefer a yellow cake over any other.

So I paired this amazing, yummy basic yellow cupcake with a rich creamy, smooth chocolate frosting.  These particular cupcakes were for my youngest sons birthday party, I always seem to have a baseball theme for him.  The baseball looking thing on top is 1/2 of a carefully cut oreo and red gel to make the stripes.

baseballyellowcupcakes2

Classic Yellow cupcakes

baseballyellowcupcakes3

recipe from my favorite blogger Brown Eyed Baker

Happy Baking!

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

Week 3- Training for 7th

I am so grateful each and every time I am able to run outside including all current elements cold, sunny and windy .  During January in MN, the temperature was anywhere from -35 to +35 degrees, turn the page to February and we are off to a good start.  I was able to run outside for 3 of my five runs, including one with my running buddy.  Don’t get me wrong the temperature is anything but warm, about 20-25 degrees is WAY better then anything in negative.  Here is what I wear during these cold winter months to keep me warm.

When I can’t run outside or run the hallways of the school I work at, I head to our weight room and use the elliptical machine.  Wednesday was the workout I was inside because of the INTENSE cold wind of about 25 mph, add that to the actual temp. of 15 and we barely hit 0 degrees.  I don’t just do easy either, I work hard to accomplish a similar workout to running.  Since wednesday was to be a tempo run, I did a tempo elliptical workout.  To accomplish a similar tempo elliptical workout to a tempo run it looked like this:

 

tempo-elliptical

Here was my Week 3 Training schedule:

Week 3 :

  • Monday: Stretching and Strength Training- 30 minutes of S & S
  • Tuesday- 3 mile run-4 mile run with my running partner:)
  • Wednesday-6 x 400 at 5k pace- am: 20 minutes of S & S, pm: 45 minute elliptical tempo 
  • Thursday- 3 mile run- nothing: came down with intense head cold
  • Friday Rest- Rest- REST
  • Saturday-3 Mile- 3 miles trying to shake out the head cold 
  • Sunday- 5k- 5k, I was glad for the shorter distance this week due to intense head cold, but I still got out!

Happy Running!

KK