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

screen-shot-2017-02-12-at-6-54-15-pm

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. 

screen-shot-2017-02-12-at-6-56-27-pm

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

screen-shot-2017-01-22-at-9-08-31-pm

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!!!

oct-16-12

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

 

 

 

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 12

Screen Shot 2015-09-05 at 7.14.51 PM

This is real life baby and it is hectic with or without training for a marathon.   In last weeks Week 11 Marathon training, I mentioned all the things that keep me busy.  Well this week was complete opposite of last week, weather HOT and HUMID, something every night of the week, plus I my sinuses are really bothering me and no running partner.  My training was far from on schedule BUT I still make time to run with the exception of the awful sinus pressure I had towards the end of the week. 

S0 here was this past week training schedule, and what I actually ran or didn’t run:

Week 12 Schedule:

  • Monday- Rest- 5 miles
  • Tuesday- 5 miles-5 miles
  • Wednesday- 8 mile pace run-1st Cross Country Meet, so running back and forth…but not 8 miles worth HOT and HUMID!!!
  • Thursday- 5 miles-Rest-crappy sinus left me dragging
  • Friday- Rest-5 Miles
  • Saturday- 13 miles-worked my other job, waitress at my sister-in-laws Eatery, but did manage to walk 4 miles after work with the kids and husband. Sinuses acting up again, really bad.
  • Sunday- Cross-sinus pressure hit me hard.  I drove 30 miles to the nearest store with an open pharmacy to get Claritin-D, took several naps it took all my energy just to walk 4 miles again.  So no “long” run this week:(

Week 13 Schedule:

  • Monday- Rest
  • Tuesday- 5 miles
  • Wednesday- 5 mile pace run
  • Thursday- 5 miles
  • Friday- Rest
  • Saturday- 19 miles
  • Sunday- Cross

JUST KEEP 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