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

What I need for a long run

Screen Shot 2015-11-15 at 7.40.00 AM

photo credits to NYC Running Mamma

But sometimes you need more than your thoughts on a long run.  A long run for me is anything over 10 miles.  10 Miles is about when I need more such as water, gummies and maybe even music.  I would often test my limits on how far I could go before I “rewarded myself” and continue on the run.  With the exception of water, typically I can last 1 hour without having to have a water break.  Over the years of training for fulls and 1/2 marathons I have found what works for me and what gets me though the long runs

My long run needs:

  1. flipbelt-although mine is not the actual Flipbelt brand these things are AWESOME, say goodbye to arm phone holders. These flipbelts are very comfortable:)
  2. waterbottle-yes this is NECESSARY.  These are similar to what I have –4 bottle belt and 1 bottle.  I do not use them for every run or even every long run or during a race BUT I love the two that I have.  Sometimes when I do not want to wear it I schedule my runs around town to where I can have water stops, at the golf course club house, park bathrooms, gas stations or anywhere just so I can keep going.  Not all runs can take place in my small town’s radius so I have to go out on the contry road, this is when I NEED to wear it.
  3. music-pandora off my Iphone:)
  4. jolly ranchers-who would have thought I would look forward to jolly ranchers on my longer runs.  The longer lasting sugar burst is a little secret I found worked for me as I was training for this last marathon.
  5. gum- any peppermint kind will do (although I am a constant gum chewer, every run I have gum, even short ones)
  6. gatorade chews– These are my go-to chews.  I have tried a running gel once and it did not settle well in my stomach.  But these sugared energy chews are excellent.  I typically save them for 17+ miles or actual race day.  They are reasonable priced and can be found in my small local grocery store:)

long run needs

Happy Running:)

KK

 

 

 

Marathon Training Week 16

just-as-far-etsy

http://oursoleintent.com/2013/11/the-beginner/

26.2 Marathon- it a tremendous acomplishments.  It’s the running community, support and excitement that will get me(anyone) though this run.  This sunday morning I am enjoying my coffee, blogging and watching the live Twitter Feed  on the Twin Cities Marathon.   The energy that surrounds a marathon is exhilarating and I am excited.

If you have never run a marathon, or seen a marathon, I encourage to do so.  Running my first 1/2 Marathon in Duluth, MN at Grandma’s Marathon is where I really got hooked.  Like most marathons and 1/2 marathons, theses two races are set at separate times.  The Duluth race is set on the gorgeous historic highway/downtown along Lake Superior.  Although the setting is beautiful it was the amount of people out to support thousands of runners was surprising to me as a new comer.  I finished the race, with enough time to get to a spot near the finish to watch world-class athletes finish the last 800 meters.  Sitting there enjoying my post snack and Gatorade, I was getting excited as I saw the lead runners come around the corner.  Their run was FLAWLESS and it looked effortless!  I got the chills and a warm heart not because I finished my first 1/2 marathon, but because I was watching athletes at their peak.  They have put in hours, weeks, months of preparation for this event.  Sitting there I knew I was now apart of a family, a running community that supported each other.  Hook…Line…Sinker.

week16

**pictures from my long run, wild turkeys in the right picture**

Week 16 Schedule: the weather is getting cooler here in Minnesota!

  • Monday-REST-Active Rest with Cross Country Runners: I bikes about 5 miles as they ran!
  • Tuesday-5 miles- Used this day at another Rest day, I just wanted it.
  • Wednesday- 4 miles- 5 miles
  • Thursday- 5 miles- 4 Miles
  • Friday- REST- 3 Miles-HILLS:)
  • Saturday-12 miles- Active Rest- I worked at the Eatery.
  • Sunday- cross- LONG RUN…18 miles no running partner:(  But super excited that I made 18 miles ALL BY MYSELF!

Week 17 Schedule

  • Monday-REST
  • Tuesday-4 miles
  • Wednesday- 3 miles
  • Thursday- 4 miles
  • Friday- REST
  • Saturday-8 miles
  • Sunday- cross

Happy Running!

KK

Marathon training week 14

IMG_1910

Back on schedule!

Every fall is an adjustment for our family, the kids are back in school, we are working full-time, I am coaching cross-country, BUT adding training for a marathon and my husband is back in college for administration and you really have to make it work.

week14

I was able to get all my runs in this week even while circling the athletes a few time until my GPS said I was done.

Week 14 Schedule, mine is red

  • Monday-Rest– REST….I had a cross-country meet, so it was a very active rest, almost like a cross training day with the sprinting to different section of the course to cheer/coach the athletes.  
  • Tuesday-5 miles– 3 miles not that I couldn’t run the 5 miles, practice got running late and I had to leave at 4:50, so a quick run with the junior high athletes and I was on my way to my witnessing job.
  • Wednesday-8 miles-6 mile hill workout with the varsity team
  • Thursday 5 mile run– another cross-country race day, I ran the course with the head coach and then continued on until I was at 5.
  • Friday- Rest- 3 mile run… I decided to run at today’s practice only because I knew it was short 3 miles.  We ran out to the golf course, where we hold our home cross-country meet on Monday.
  • Saturday- 12 miles– 12  GLORIOUS miles.  I ran this alone, I played my music had my route picked out and I was out the door.  It was beautiful weather and I felt great!
  • Sunday-cross..Just a beautiful day, cleaning house, taking a couple of relaxing walks, small bike rides…Does this count as Cross?  Not really and I am ok with that.

Week 15 Schedule

  • Monday-REST
  • Tuesday-5 miles
  • Wednesday- 5 miles
  • Thursday- 5 miles
  • Friday- REST
  • Saturday-20 miles
  • Sunday- cross

Happy running!

KK

Week 7 Marathon Training

Can’t be dissaoppointed or upset from a bad run, we all have them.

Screen Shot 2015-08-02 at 10.37.20 AM

As I set out to run the 14 miles today, my body was just not feeling right.  Even with my running partner right next to me.  She was not feeling it either.  As we hit 5 miles, we felt the increasing 12 mph SW wind and the heat from the pavement.  Mile 7.5 we walked briefly as we were feeling exhausted from the now head on breeze and hot sun on our backs.  It was at this time we just wanted to hit double digits.  We did it, 10 miles.  Not the 14 that was supposed to happen but thats OK.

Screen Shot 2015-08-02 at 10.51.12 AM

Because when I ran this past weeks 9 miles and  7 miles….I FELT GREAT.  I used to be hard on myself about these bad run, but now I embrace them because they happen.  I still accomplished 10 miles.

So this past week training was

  • Sunday- 9 miles
  • Monday-Rest
  • Tuesday- 4 miles
  • Wednesday- 7 miles
  • Thursday- 4 miles
  • Friday- biking 10 miles
  • Saturday- Rest
  • Sunday- 10

WEEK 8 Training should go something like this:

  • Monday-Rest
  • Tuesday- 4 mile
  • Wednesday-7 miles
  • Thursday- 4 miles
  • Friday- Rest
  • Saturday- Cross Training, biking for me
  • Sunday- 15 miles

So here is to another week of running!

KK

Marathon Training Week 6

week6.

WEEK 6 of Marathon training = complete

Here is what it looked like

  • Sunday after 1/2 Marathon 9 mile bike ride
  • Monday REST
  • Tuesday 3 mile
  • Wednesday 5 miles
  • Thursday 3 Miles
  • Friday 10 mile bike Ride(cross training day)
  • Saturday Rest(worked and wedding)
  • Sunday 9 miles

This layout will be typical of my training schedule.  Sundays will more than likely have to be my long runs days, Saturdays rest days and Fridays cross training days.  Running programs are flexible in this way as long as you get one long run in during week and continue to up the mileage.

Todays run was beautiful.  70 degrees, minimal wind, blue sky’s and sunshine.  I am glad I got up early because it will get hot.  I typically do not take photos on my runs, but the blue sky in the first picture is gorgeous.  The photo below was taken 1/4 the way up this long grade hill.  I just wanted to tackle it and get to the blue sky on top, plus I knew I only had a couple mile left.

week 6

 

So next weeks training will be similar to this week with two rest days, one cross training day and one long run.  Refer back to my earlier post on my marathon training program that I am following.

ENJOY THE RUN!

KK