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

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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.

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Classic Yellow cupcakes

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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

Oreo Chocolate Cupcakes

oreo cupcake2

Personally you can never go wrong with OREO’s.  There is something simply magical about the chocolate sandwich cookie with the cream center.  How do you eat yours?  As I kid, I definitely dunked it until it was soaked…like just before mushy soaked.  Then it almost melted in my mouth.  In my teen years, I liked to twist, lick the cream filling and then eat the chocolate cookies last.  Now as an adult I just eat it whole, and with a side of almond milk.

So I loved when my youngest son picked out these cupcakes for his birthday party.  They are great pair of chocolate cupcake with vanilla oreo frosting.

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Oreo cupcakes

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recipe from Life Love and Sugar

Happy Baking!