Two Week RUNdown

Although I haven't posted much, I have been able to get workouts done.  My left leg is still not feeling 100%, but I have no doubt that I'll be able to complete Ogden this coming Saturday.  Just being able to say that feels like a miracle considering what this training cycle has been like!

Monday: Cycling, 6 miles in 45 minutes (8 mph).  I pulled both kids in the bike trailer for fun.  Breona ran beside me, so it was much more of a workout for her than it was for me, but I just couldn't bring myself to leave my kids behind :)

Tuesday:  5.06 miles at 9:29 pace.  After my really great long run the weekend before, I was pretty sore.  I thought I had essentially trashed my IT Band and wouldn't be able to run another step before the marathon.  Being able to get out and run so quickly was a blessing to me.

Wednesday:  Cycling, 12.4 miles in 45 min. (16.4 mph)

Thursday:  6.2 miles, 8:06 average pace.  I ran 3 tempo miles in this run with a goal of 7:14.  Splits were 7:19, 7:05, 7:08.  It felt good to run fast, but my leg was bugging me towards the end pretty bad.

Saturday:  13.12 miles at 7:56 pace.  This was my shortest long run that I had had in months!  It still felt pretty hard, and I was wincing on any downhill from the leg.

Tuesday:  5 miles at 8:59 pace.  I hadn't been taking care of myself while dealing with my friends' tragedy.  I got a terrible side ache, each step felt hard, and I nearly fainted during this run.  I was thankful for Jami who kept me from eating pavement.  It's important to eat and drink if you plan on running.

Wednesday:  5 miles at 8:50 average pace.  I went to Memorial Hill and ran 2 good tempo miles up hill and recovered very slowly on the way down so I didn't aggravate my knee and leg problems.  Tempo miles for the mile up hill were 8:02 and 7:49- with a total of 566 feet of gain in those 2 miles, it was a good workout.

Thursday:  Cycling, 12.6 miles in 45 minutes (16.8 mph)

Friday:  Cycling, 12 miles in 45 minutes (16 mph)

Saturday:  10 miles at 7:57 pace.  I ran this after the funerals of my three friends.  It was good to get out and just hit the road.  I felt like I was able to focus and able to deal with the grief.  I was reminded, yet again,of how running is the best kind of therapy for me.  This run was beautiful as I watched the sun set on a peaceful valley.

If you've been keeping track, you may have noticed that I was supposed to be running Red Rock Relay in Moab last Saturday.  Unfortunately I was unable to run because of the funerals.  Thankfully, Red Rock proved- once again- that they are the best and transferred our fees over so we could run the Zion race in September.  Most races won't ever do something so kind and we were so thankful that they were so kind and understanding to us!

Phew!!!  That was a lot of workout journaling!  The Ogden Marathon is only 5 short days away.  Amazing!  If you are going to run a marathon, then can I suggest to you to run 2?  This time has been so much less stress.  I haven't had any kind of nerves yet (although I'm sure even those will show up some time this week).  This training cycle I have missed nearly an entire MONTH of training, but I never panicked once!  One day at a time, one step at a time, and I'm trained and prepped for a PR race this Saturday.  I'm feeling very blessed and thankful for the opportunity.

I will write more about my goals in another post, but just know that I'm totally pumped for what is sure to be an awesome race!

Anyone racing Ogden?

Have you ever run a marathon?  Were your nerves significantly better the second time around?

Weekly RUNdown

This pretty much sums up my week.  I fought the fear clear up until my last long run on Friday evening- that's when I decided I wasn't going to be afraid anymore, and I was just going to DO IT.  Here's what the week looked like:

Monday:  ITBS Rehab routine and REAL cycling- like, outside on a mountain bike cycling.  11.18 miles in 45 minutes (14.9 mph).  This was totally harder than I thought it would be!  My bum was sore for the entire week.  I don't know how you cyclists deal with the bum soreness.

Wednesday:  ITBS Rehab routine and 6.06 miles, 8:16 pace.  Took it easy as I was dealing with IT pain after the first mile.  I was disappointed in how I felt.  I was really hoping that I would magically be healed... I wasn't.

Thursday:  ITBS Rehab routine

Friday:  3 hours, 22.18 miles, 8:06 pace.  My goal was to run for 3 hours- no matter how far that was.  I had read an article on Active that said, "There really is no physical or aerobic benefit to running beyond the three-hour point. You'll be doing more harm than good to your body."  Seeing as how I deal with the whole injury thing a lot (and am currently dealing with it again), I decided that 3 hours was what I would aim for- no matter the distance.  Last training cycle I ran 23 miles and it took me 3 hours and 27 minutes, and then my body fell apart afterwards.  I was hoping not to jinx myself by just pushing for a solid, successful 3 hours on the road- even if my total mileage was lower.

Although I don't typically do it, I decided that I would take Ibuprofen before the run.  I was advised by my physical therapist to just complete this run so I could have enough time to properly heal before the race (rather than wait to run it the next week and risk re-injuring myself anyway).  I knew it wouldn't be pain free, so mentally I just needed to get through it.

I felt so good.  SO. GOOD.  I felt like the first 15 miles were effortless.  Every time I looked at my watch I couldn't believe my pace.  I was running so consistent at between a 7:59-8:03 mile.  I couldn't wipe the smile off my face.

Mile 15.5 I stopped for my last water stop and when I went to run again my IT Band totally KILLED.  I was kind of skipping/limping trying to get my stride back for about a quarter of a mile, but then I went numb again and was able to run just fine.  I felt like I had to push a little bit after about 18.5 miles to make sure to keep my pace in the low 8's (my goal was to keep all of my miles under an 8:15 pace).  I did it!  So proud.

Got some serious foam roll action this weekend.  Probably clocked a total of 2 hours on the foam roll.

I walked into my house and texted a bunch of my best friends.  Talk about a runner's high.  When I saw Dallas I started to cry.  I honestly didn't think I would be able to do it.  There was so much going on mentally that I was not prepared at all for the run; ironically, the run was exactly what I needed.

Dallas went and picked me up a chicken sandwich at Wendy's at 11:30 Friday night and let me eat it in bed.  That's true love, my friends.

Mouth full?  Why yes, I think it is.

Saturday:  Cycling, 10.5 miles in 45 minutes (14 mph).  It felt so good to get on the bike and spin out my very sore legs.

Now that it's over, I feel like I can relax.

I feel confidant that I can break into the 3:20's with this marathon.  After dealing with IT Band issues a few times in the last year, it's nice that I actually know what I'm doing and how to fix it.  I'm going to see my PT a couple more times before the race to continue working out the kinks.

In less than 2 weeks I'm going to run Red Rock Moab Relay with a bunch of friends and family with ZERO pressure.  It's the perfect reward for all of my hard work this year.

Running is so awesome.  Even when it is really, really hard.

Quick tip:  I put diaper rash cream between my toes to cut down on blister problems and it worked like a charm!

Who's racing the Ogden Marathon?  Are you so relieved to have the last loooong run over with?

What do you feel like is the biggest hurdle in marathon training?

For me, it is without a doubt, the fear of injury.  After this training cycle I have learned A LOT about injury, my own body's limits, and smart(er) running.

Weekly RUNdown

Last week I took a day off.  I was feeling kind of beat down after a tough week the week before, and I'm so glad I did!  My IT Band on my left side was a bit tight after my 20 miler, and again after my tempo run, but not painful... yet.  I saw my chiropractor today to make sure everything was in line- which it wasn't- but I'm sure feeling fluid now!  I'm excited for a week of hard (and fun!) training.

Monday:  Cycling- 12.4 miles in 45 minutes (16.5 mph)
Wednesday:  20 miles @ 8:45 pace on the treadmill.  It was ugly.
Friday:  30 minutes on the elliptical.
Saturday:  6 mile tempo run.  1.5 miles at 8:34 pace, 4 miles at 7:11 pace, and .5 mile at 8:34 pace.  Unbelievably, I did this on the treadmill.  What was the deal with last week?!  I will admit that the treadmill was pretty nice for a tempo run because it was easy to keep the pace... obviously.

Like most of you, my thoughts have been filled with Boston today.

• At the chiropractor I was waiting for text updates on Rachelle.

• I was at the grocery store and I was thinking about what I would be eating if I had run the marathon this morning.

• I painted a bed for Annie and I was thinking about what it would be like to hang a Boston medal on my mirror.

I was so close to being there.  I thought that today I would feel sad because I was missing out, but instead, I have felt so happy.

I feel the fire again.

I know I have the ability to qualify for the Boston Marathon again, and I know that one day I will run in the sea of Boston Marathoners with the biggest smile on my face.

It's good to have something to continue to work for.

What is your ultimate running goal?

Weekly RUNdown

What a great week!  I was all by myself this week and was in the mood to run really hard.  It was great, and although I probably pushed myself a little harder than I should have (especially on my hill run), I don't regret it.  I may take it a little easier this week to make sure I can recover properly.

Monday:  Yasso's, 8 sets: 3:15, 3:12, 3:14, 3:13, 3:15, 3:16, 3:14, 3:16.  My goal was 3:17.  I was really happy that I was able to run so consistently, especially towards the end.  I was running out of time and had to cut my recovery time in half, so just being able to hit my goal was exciting. 7.09 total miles.


Tuesday:  Cycling- 11.2 miles in 45 minutes (14.9 mph).

Wednesday:  10 miles, hills 742 foot gain, 8:00/mile pace.  This run was hard, but it made me really, really happy.

Friday:  Cycling- 11 miles in 45 minutes (14.7 mph).

Saturday:  15 miles, 8:08/mile pace.  I ran in the afternoon in the glorious sunshine and it was A-MAZING.  I came home covered in salt streaks, sunburned, and with a smile on my face.  I ran alone and it was nice to be able to run at my own comfortable pace (and to see what my comfortable pace for a long run by myself is!)  This gave me the confidence that I needed- maybe a 3:30 marathon isn't as much of a pipe dream as I thought.

This was such a fun week of training for me.  It feels so great to push yourself hard and see what you are capable of sometimes.  If only every week could be like this!

As a result of some hard runs, my left shin is feeling really tender.  It didn't bother me at all while running, but it's pretty tender to the touch.  I have figured out how to foam roll my shins in a super awkward position, so I'm doing that a couple of times a day, icing, and wearing my compression socks.  I'm pretty positive that it's going to be just fine.

My positive attitude may have been influenced by lots and lots of Easter candy, triple date with the husband and some friends, and the cutest kids around.  And the sun.  The sun helps the attitude A LOT.

What little thing helps lift your spirits?

Weekly RUNdown

FINALLY feeling 100%.  I'm so, so, SO happy to start out April feeling strong and ready for some really hard training to prepare for the Ogden Marathon.  With only about 6 weeks until race day, I can say for the first time this year that I am looking forward to running another marathon.  Phew!  Glad that feeling is back.

Monday:  Cycling- 13.5 miles in 45 minutes (18 mph)

Tuesday AM:  6.5 miles hills, 8:14 pace, 330 feet in gain.  FOR THE FIRST TIME IN MONTHS I BEAT JAMI UP THE BIG HILL!!!  It was only by about a step, and I probably beat her because she felt bad for me, but I will take it.  I'm so glad I can finally keep up with her.  Gotta get my hill strength back.  We ran up the hills at a faster pace than we ran the flats and downs- I don't know what had gotten into us that morning.

Tuesday PM:  ITBS/Shin Rehab Routine

Wednesday: Cycling- 12.4 miles, 45 minutes (16.5 mph)

Thursday:  7.4 miles, 7:50 pace.  I was sore from Tuesday's workout and I got up before I ran and foam rolled for a good 30 minutes.  It was much needed.  I haven't felt so sore in a long, long time.  I ran Ali's Spatula Virtual Race as part of this run, and I was stoked to find out on Sunday that I won a box of GU!

Friday:  20.3 miles, 8:51 pace.  We started running at about 10 PM and finished just before 1 AM.  Mindy ran the first 10 miles with Kristen and me. 

We decided to run to the top of Memorial Hill in Midway.  It was clear, gorgeous, and perfect running weather!  Memorial Hill is a memorial for the veterans from the valley that have served in many of the past (and present) wars.  My brother-in-law Jake served in Afghanistan in the War Against Terror.  We are proud of him and his sacrifice for our Country.

 We felt a little crazed at this point.... which is funny because this was taken BEFORE we started getting freaked out by all of the weird teenaged boys that started popping up out of nowhere.

I felt really good during the run.  It was nice to take it at a slower pace and to have someone to push- and to help push me- for the duration of the run.  Kristen- aka ROCKSTAR- ran 22 miles that night after she finished a 15 hour shift as a nurse during the day.  Seriously.

The best part about the run on Friday night was sleeping in on Saturday and stepping out of my bed to zero foot pain!!!!!!  Yeah!!!!!

Have you ever completed a long run at night?  Did you like it?  How did you feel compared to running in the morning?

My body felt really good running at night.  I fight stomach problems in the AM, so it was nice to not be plagued with that.  However, running at night meant I was already tired from an entire day of being a mom and a wife.  I'm sure I will end up doing it again this training cycle.

Weekly RUNdown

A weekend of rest, deep tissue massage on the foot, and I have high hopes for this week.  The foot isn't 100%, but I didn't expect it to be with only one week off.  I'm running tomorrow morning and we'll go from there.  Hopefully I'll be able to continue my workouts.  Last week went like this:

Monday:  Cycling- 16.6 miles in 1:05 (15.3 mph)
Tuesday:  6 Yasso's.  3:14, 3:17, 3:21, 3:12, 3:13, 3:10.  My goal was 3:17, so I felt really good about that.  The best part?  Breona was able to run all 6 sets right by my side!  Could it be?  Did I find a partner that can keep up with me?! (Ran 6.3 total miles)
Wednesday:  Cycling- 12 miles in 45 min. (16 mph)
Thursday:  Cycling- 24.8 miles in 1:40 (14.9 mph)

All this bike riding has me thinking- is there a duathlon in my future???  My husband would probably freak if he even knew that thought has crossed my mind.

Weekly RUNdown

***Updates to the family blog!  {The things they say...} and {The last year in the twenties.}.

Hey- remember me?!  Things have been so busy and unfortunately I haven't been able to blog very much.  I've missed you all!

Remember how I felt the week before last?  I'm happy to say that this last week was the complete opposite!  I felt strong, I was happy to run and looked forward to it, I had good company, I felt like I accomplished something- plus all of those other millions of reasons as to why I enjoy running.  The week looked like this:

Monday: Cycling, 11.1 miles in 45 minutes (14.8 mph), ITBS routine.
Tuesday:  5 miles hills, 7:55 pace.  I ran up Lindsey's Hill by myself this time.  I really pushed the pace on the way back down and even reached a sub 6 minute mile.  No foot pain during or after the run.
Thursday:  6 miles, 7:28 pace.  Temp run with 1 mile warm up, and then 5 tempo miles at around a 7:15 pace.  I was feeling super tired towards the end (especially that last mile), but I was still able to finish consistent and strong.  No foot pain before or after run.
Friday:  Cycling, 14 miles in 1 hour (14mph).
Saturday:  16 miles at 8:13 pace.  I felt so great!  Definitely the best run I've had in a long time.  I had several of those "Thank you Heavenly Father for giving me a strong body so that I could be able to run" moments.

I ran two 8 mile loops- the first loop I ran with Jami and Breona and the last loop I ran by myself.  I was able to run 10 miles at or below my goal marathon pace, and overall I ran pretty comfortably (except the last 2 miles- those felt hard).  I had a little bit of foot pain, but nothing bad.  My feet didn't even really bother me for the rest of the day.

Sunday:  BAD foot pain.  I limped around for the first few hours in the day, but then it got better.  It felt a lot better when I was wearing shoes than if I was walking around barefoot.  Ugh.  Felt very discouraged, AGAIN, yesterday.

There's the facts.  I'm just going to move forward doing my best.  Cross train when I need to, run when I can, and hope I can hit the Ogden Marathon.  I'm not sure if it's going to be in the cards for me this year, but oh well!  Can't do anything about it.  I'm just going to run smart and see where it takes me.

Have you ever had foot pain?

Where I'm feeling it is right on the balls of my feet towards my toes.  It's not even just the foot where my toe was jammed several weeks ago.  The toe that is right next to my big toe hurts the most- especially if I try to flex my foot.  I have never had pain like this before while running.  Do you think it could be the shoes????  I've been fighting this problem since I started running in my new trainers.  Will inserts help?  I'm going to a running store tomorrow to talk to them about the problem.

I have something exciting for you!!!  Be sure to check back later today! Here's a hint...

Weekly RUNdown: I'm supposed to run to train for a marathon?

Welp.  This happened last week:

Monday:  Cycling 12.6 mi, 45 minutes (16.8mph)
Saturday:  14 miles at 8:40 pace/mile

Ummmm.....  Let's list some excuses:

• My foot was still bothering me from my 12 mile LR the week before, so I wanted to rest it.
• I came down with a cold last Sunday and didn't feel like doing much of anything unless I was being whined at by a small child had to.
• My mother-in-law was in town from Wyoming and we wanted to spend as much time with her as possible.
• NyQuil makes it really, really, really hard to get up in the morning.

Fact of the matter is, I was just not interested in running last week, and the only reason I cycle or strength train is so I can run, so all of that just went away, too.  I was mad at running.  We were on a break!  (Can't you just hear Ross from Friends yelling that in a nasaly voice?)

Good news?

My run on Saturday picked up my spirits- thanks to 3 friends and a some lightly falling snow that did most of the heavy lifting.  I ran with Jami and Breona (who just celebrated her 30th Birthday!  Yeah buddy!) for the first 7 miles, and then picked up my friend Kristen for the last 7.

It made me realize something- I run for fun.  Know what I think is fun?  People.  Right now, at this point in my life, running a 3:30 marathon isn't worth it if that means I have to train alone.

So, I'm training for a marathon- with friends!

For the first time in two months, I feel really excited to run the Ogden Marathon.  I know it will be fun, I know it will be rewarding, and I know I'm going to enjoy every step of my journey along the way.

Here's to a better week this week!

What makes training enjoyable for you?

Weekly RUNdown

"You can't control your level of talent, but you can control your level of effort."

-Thomas Blake

This is the first week where I finally felt like I was able to train hard.  It felt so good!  Each run left me feeling pushed to the limit- which is exactly what I like.  At the beginning of this week I'm not sure what I will be able to do.  The 12 miler on Saturday left my foot (that seemed to be getting much better) pretty sore again.  I don't regret the training I did, but I'm grateful that this week is a bit of a taper week.

Monday:  Cycling 13.8 miles in 50 minutes, 16.6 mph.  This was definitely my hardest on the big thus far.  Even did a few "sprints".

Tuesday:  ITBS Rehab, and 5 mile tempo.  I did 1 mile WU, 3 tempo miles at 6:51, 6:54, and 6:58, and then a 1 mile CD.  I ran in the rec center and it was so. hot.  I wanted to die, but, as always, I was so glad I pushed myself hard.

Wednesday:  Cycling, 12 miles in 45 minutes, 16 mph.  Strength training from Run Less, Run Faster.

Thursday:  4.58 miles hills with 8:12 average pace, 306 foot gain.  Ran with Jami and she smoked me.  Again.  I'm starting to wonder if I will ever be able to keep up with her on the uphill again???

Friday:  Cycling, 12 miles in 1 hr.  This was super easy- just keeping my legs moving.  NTC- sculpted arms.

Saturday:  12 miles at 7:59 average pace.   I ran with Jami for the first 6 miles, and then finished the last 6 by myself.  I felt really great until the last mile and a half, and then it started to feel hard.  It was windy, but thankfully we weren't running into it (except when we were climbing the one hill on the route- of course).  My foot wasn't too painful during the run, but it has been bothering me pretty bad since.

For Saturday's run I organized a group of girls to drive to a spot and then we'd all run back home.  We all rode up together and then we split up because we all run a different pace.  Even though we weren't together the whole time while running, it was still so much fun.

Yours Truly, Katie, Jami, Mindy, and Jill

We started running at about 6 AM, so we got to watch the sun rise.  It was so beautiful!  I wished I had my camera on me to capture a neon pink Mt. Timpanogos.  I couldn't resist this shot of my running view when I was driving back from picking up my car.

I know I post a lot of pictures of the mountains, but I'm in love with them, so you'll just have to deal.

Last week's goal:  Strength train 4 times.  I didn't hit 4, but I did work on legs twice.  I still feel really good about my workout week.  I was active everyday and felt great- that is what is most important.

This week's goal:  Listen to my body.  I've been trying to pretend that my foot issue isn't as big of a deal as it really is.  3 weeks after the incident and it is still bothering me.  So, I'm going to be careful this week and if I'm still feeling pain walking, I'm going to cross train instead of run.  As much as I hate to do it, I think that's what has to happen.

Sometimes do you wonder if "racing" is even worth it?  Is it better to just take it easy and enjoy yourself without putting on the pressure?
Lately I have been thinking about this a lot.  This training cycle has left me feeling so helpless.  I just never know what I am going to be able to do and it has been frustrating.  I feel like if I pull out of the marathon, or decide to just run it in 4 hours or something, then I wouldn't be stressing so much and I would be better at listening to my body.  I just don't know what to do.  I'm feeling very conflicted.

Weekly RUNdown

Here comes the post where I publicly show what I do for workouts each week. Boring?  Completely.  Necessary for me?  Yes!  It's a great tool to look back and see what I did right, or what I did wrong.   

This week felt like a huge success for me even though I have been fighting a small foot issue.  It is slowly getting better and I don't think it will affect any more of my training.  I'm looking forward to some good runs this week and to continued cross training.

Monday:  Cycling- 11 miles, 45 minutes (14.7 mph), ITBS Rehab Routine

Tuesday:  Cycling- 11.3 miles, 45 minutes (15.1 mph), NTC Sculpted Arms

Wednesday AM:  Cylcling, 12 miles, 1 hr (12 mph).  Not sure if you can really call this a workout considering the fact that I didn't really break a sweat- (which would make my Grandma proud!).  I did, however, enjoy some Downton Abbey.

Wednesday PM:  4.25 miles, 1 hour.  I went to the rec center with Mindy.  We alternated jogging a lap and walking a lap.  I wanted to make sure my foot was feeling okay, but most of all I just wanted to spend some time with Mindy!  I have missed my running buddies so much lately.

Thursday:  4.45 miles, 8:10/mile pace.  Hills with Jami.  We hit Lindsey's Hill again with 298 feet in altitude gain in the first 2 miles.  I still wanted to die, but maybe not as bad as last week :S.

Saturday:  10 miles, 7:57/mile pace.  SO. HAPPY.  This was my first double digit run in what feels like a century!  My foot has been hurting since, but nothing too bad.  I ran the first two miles at a warm up pace of 8:35, and then the rest was around a 7:45/mile pace.  There were parts that felt really hard, but I was just so grateful to be running that it didn't matter.  I finished up with 15 minutes strength training from the Run Less, Run Faster book.

Last week's goal:  Get back in the groove.  I feel like I have for sure!  I also ate better this week- a green smoothie a day keeps the doctor away!

This week's goal:  Strength train 4 days this week. I want at least 2 of those days focusing on legs and glutes.

Do you keep a fitness journal?  How has it helped you?
Yep!  That's what the blog and Garmin Connect do for me.  SUCH a good resource.  Just this week I was able to look back through my log on Garmin Connect.  I injured my foot in a similar way last year while training for Top of Utah. It was so helpful for me to look back and see what I did for training during that time.

Weekly RUNdown

Sometimes we go along and we're so concerned about what is happening with our running.  Is the IT Band tight?  Why do I have this pain in my foot?  How's my form?  Am I going to have to miss a workout?  How am I going to make it to the start line if I keep getting sidelined like this?

While the worries and concerns of a runner are important sometimes, when something truly important happens, everything else falls away and we are able to see clearly what the bigger picture has in store for us.

My Grandma Jewel holding my sweet Annie Kate on her blessing day.

Last Sunday my Grandma Jewel passed away.  She was 94.  My Grandma lived with my parents for over 6 years, and for the last nearly two years she has been in a care center why my own sweet mother has been there every single day to take care of her.  My Grandma was ready to move forward and leave us behind.  We believe that there is much more than this life, and I know that I will see my Grandma again.  We are happy for her, but that doesn't mean we aren't sad for ourselves.

No matter the circumstance, losing a loved one is difficult.

I spent much of this past week grieving her loss.  For that reason, my focus was definitely on more important things than what my training schedule says or deciding when I was going to squeeze some strength training in.  However, I'm grateful that I was able to have some truly cleansing workouts and deal with some of my grief in a constructive way.

Monday:  Cylcing- 11 miles in 45 minutes.
Tuesday:  Elliptical at 5 resistance, 25 minutes.  Followed by 3 miles of "hills" on the treadmill- started at a 4 incline and worked up to a 5 for 2 miles.  The last mile I dropped incline to zero and ran at an 8.5. 8:28/mile average pace.
Wednesday:  Cycling- 14 miles in 1 hour.  IT Band/Shin routine, 25 minutes.
Thursday:  4.3 miles 8:20/mile pace on hills with Jami.  This totally kicked my butt.  I definitely need to hit the hills hard.
Saturday:  8 miles with 7:58/mile pace.  I ran for Sherry Arnold.  Did you?

Last week's goal:  Eat less fatty foods.  I was in control at home, but being out of town for 3 days definitely took it's toll on my diet.  It was no bueno.  I'm going to try again this week

This week's goal:  Get back in the groove.  Strength train for sure.  Last Sunday night when we were going to bed my husband accidentally kicked my foot.  It is still hurting!  I'm going to really pay attention to it this week, RICE, and only cross train if I have to.  Hopefully I can still hit my 10 miler hard on Saturday.

We did have some happy times in my Grandma's honor.  The best part was getting together with my family.  I love them so.

The Wilson Family!  Me, Clay, Cami, Mom, James, Dad, Sam.

Weekly RUNdown

***Visit the family blog for a few new updates!

When I'm fighting an injury I feel like I fight it and fight it and fight it, until all of a sudden- Poof!  One day it's just not there anymore.  I finally reached this point this week and for the first time this year I felt strong and ready.

I'm already grateful for this injury because it helped me to create a better habit of cross training and strength training- both of which will help me to remain injury free in the future.

Monday:  4.07 miles @ 7:48 pace/mile.  I wanted to run my planned marathon pace- 8:00/mile- and was happy I could do a little under that and still feel comfortable.  I went to the chiropractor in the afternoon and I could tell a HUGE difference from how I felt last week compared to this week.  It sure helps when you are running with an ankle that isn't locking (probably a big source of my shin problem) and a hip that is back in place.  15 minutes of strength training exercises from Run Less, Run Faster.

Tuesday:  45 minutes cycling- 11 miles total.  ITBS/Shin rehab routine, 25 minutes.

Wednesday:  3.14 miles with Breona @ 8:27 pace/mile.  It snowed!  We finished running and then walked around talking for about 30 more minutes.  Running partners are one of the greatest parts of running.

Thursday:  45 minutes vigorous cycling- 14 miles.  Nike Training Club- Ab burner exercises, 15 minutes.

Friday:  Nike Training Club- Sculpted Arms, 15 minutes and ITBS/Shin Rehab routine, 25 minutes.

Saturday: 6 miles- 2 mile warm up @ 8:22/mile, 3 miles tempo @7:46/mile and 1 mile cool down @8:26/mile.  It was so fun to run during the day!  It was clear and beautiful.  I overdressed (note to self: 17 degrees at night and 17 degrees during the day is NOT the same).  How could I not enjoy myself when my view looked like this?

Last week's goal:  Keep up the cross training and strength training.  No problems here!

This week's goal:  Eat less fatty foods.  Last week was bad news and the Super Bowl was the icing on the cake.  I've been pretty good about sweets, but I need to eat fewer corn dogs and nachos make healthier choices for my meals.

How was your week?  What was your favorite workout?

Weekly RUNdown

Overall I felt like this was a good week for me.  I had minor aches and pains, but I think I am healing and should be able to resume training this week.  (Albeit with less miles and NO speed work- I'll wait a few weeks or a month until I add that in).  Here's what my week looked like...

Monday:  IT Band/Shin Rehab, 30 min. 100 workout, 15 min.  The 100 workout was a fun change!  I didn't do the running on this and instead did 10 full sit ups.  I wanted to make sure my legs were fully recovered from the race the previous Saturday, so I took an extra rest day.  Here is what I did for the 100 workout:

100 Jumping Jacks

90 crunches

80 squats

70 leg lifts

60 jumping jacks

50 crunches

40 squats

30 leg lifts

20 jumping jacks

10 minutes of running

Tuesday:  3.08 miles at 8:45 pace/mile.  Ran with Jami and felt great.  Minimal tenderness in my shin.  I was also annoyed that the Biggest Loser wasn't on.  Booooooo to the State of the Union addresss!  (I'm joking here.  Kind of).

Wednesday AM:  IT Band/Shin Rehab, 30 minutes.
Wednesday PM:  Elliptical, 30 min, Resistance program 3.  1 mile walk at 4.2 on TM.

Thursday:  3.08 miles at 8:40 pace/mile.  Ran by myself- NO PAIN!!!!!!!  YAY!!!!

Friday:  Elliptical, 30 min.  Walked .79 miles at a 4 on the TM.  Kids.  It's practically impossible to workout while they are around.  This workout was so interrupted and finally I just quit on the treadmill.  Ridiculous.  Note to self:  6 kids and a workout doesn't mix.

Saturday:  4.2 miles at 8:43 pace/mile.  Ran with Jami and Breona.  It was entirely too short for a long run!  I can't wait until I can work back up to 10+ on the weekends again.  I miss it so much.  And while I'm talking about it, I really miss running fast.  A LOT.

Last Week's Goal:  Nice and easy on the running.  I said I didn't want to go more than 3 miles, but I was feeling so good that I felt like it was okay to push it up just one more mile on Saturday.  I ran easy pace wise and felt good.  I feel like I'm strong enough that I can start working back into things.  I can for sure keep running 3-4 days per week.

This Week's Goal:  Keep up the cross training and strength training. I am on a roll with cross training and I want to keep it up!

I am reading Run Less, Run Faster, and I have decided to train with their "3 plus 2" program for the Ogden Marathon in May.  (3 days of running and 2 days of approved cross training- swim, cycle, rowing).  I feel like it will help me get through the marathon training without injury (hopefully!) and if it makes me faster, that would just be an added bonus.

I love to run fast, but I love just being able to run more than anything.

Considering that Ogden is at the beginning of my race season, I want to be able to get through the marathon healthy so I can continue on racing this summer.  Wasatch Back is less than a month after the marathon, so it is very important to me that I run SMART.

Favorite part about your workout week?

Pain free run, and cross training on the elliptical with Audra on Wednesday night.  Friends make everything better.

Also!  I returned the Brooks Cadence running shoes (sad face) and bought some New Balance stability trainers.  I ended up with a refund of $10.69.  I also paid my friend Whitney $35 for the Dirty Dash 5K that we will be running together in June.  That brings my RUNNING total to $405.78.  Yikes.

Weekly RUNdown

It was a good week.  I'm ready to start running though.  For real.

Monday:  ITBS/shin routine, 30 minutes elliptical, walk 1 mile on TM at 4.2
Tuesday:  ITBS/shin routine
Wednesday:  30 minutes elliptical, walk 1 mile on TM at 4.2
Thursday:  Stretch for 45 minutes, Elliptical 30 minutes, ran/walked 2 miles on the treadmill in 25 minutes.  This was my runnerversary!  2 years of consecutive running.  I can't believe it.  I had minimal shin pain on this run.
Saturday:  Chinese Dragon Run.

Last week's goal:  Go to bed at 11PM.  Whelp.  I was in bed by 11 on most nights, but I wasn't going to sleep until midnight.  I'm such a night owl!  What's wrong with me?!

This week's goal:  Nice and easy on running- no more than 3 miles at a time and no more than 3 runs this week.  If I can stand it- only run twice.  I talked to my PT at the race on Saturday and this was his suggestion.  I will add a half mile to each run each week.  (So next week I will run three, 3.5 mile runs, and the next week can be 4 mile runs and so on and so forth).

Something is still up with my left leg.  It feels kind of like a tight tendon or something?  I don't know.  I'm still icing, cross training, stretching, and foam rolling like it's my job.  If only someone would pay me for it....

Weekly RUNdown

This was definitely a different week for me.  After hearing the official news from my Physical Therapist on Monday, I decided that there was no way I was just going to sit around and wish I were running.  I kept busy doing a lot of things that I hardly ever never do.  (But most definitely should be doing!)  So, even though I didn't log any miles in my running shoes, it was a good week.

Monday:  IT Band/Shin Splint rehab exercises
Tuesday AM:  IT Band/Shin Splint rehab exercises
Tuesday PM:  30 minutes elliptical- Resistance program 1
Thursday:  45 minutes of stretching.  (I foam roll and stretch nearly every day, but it usually only takes about 15 minutes.  Today I did a lot more focused stretching than usual.  I'm going to try to spend one night doing this every week for 45- 1 hour).
Friday:  30 min. elliptical- Resistance program 3, walk 1 mile on 4.0 on the treadmill
Saturday AM:  Nike Training Club App- Arm definer, 15 minutes.  Holy crap.  Kicked my butt.  My arms have been SO SORE.
Saturday PM:  30 minutes elliptical- Resistance program 4, and walk 2 miles at 4.2 on the treadmill

After a week of rest I no longer feel pain in my shins while I'm resting or walking around.  That is good news!

Highlight:  I've been doing the elliptical/treadmill walks with my friend Audra.  She took last year off because she had the cutest baby girl EVER, but she is starting training again and will be running the Wasatch Back with me this year.  I. LOVE. HER.  She was my original therapist training partner when I first started running nearly two years ago (on the 19th of January!) and it has been so much fun to train with her again.

Last week's goal:  Follow my PT's advice.  No running.  Check!

This week's goal:  Go to bed before 11PM every night.  I'm a night owl and mornings have been killing me.  I know that in order to stay in tip top shape I need to get adequate rest.  That means I need to knock it off and get my butt in bed earlier.

Do you spend any time stretching every week?  Do you have a special place in your heart for your training partners?

Weekly RUNdown

I knew I was feeling run down, but I think I was in denial about how run down I actually am.  I ended up taking an extra day of rest this week because I can feel several things coming to a head.  I've had shin pain since October that I keep pretending isn't there.  I thought it was shin splints at first and now I'm not sure.  This past week it would ache when I wasn't running- bad sign.

Besides that, I can tell that my hips are out of whack again.  They pop when ever I'm going up the stairs and if I'm doing any sort of strength training.  Hips that are out of place = tight IT Bands.  On my longer run this week I could really start to feel it on my right side.


Anyway- all of this means that I took time off last week, today, and I'm seeing my physical therapist this afternoon.  Better to get things under control sooner rather than later.

That being said, here's the RUNdown:

Monday:  5x400M repeats with 1:30 rest intervals in between.  Pace was pretty inconsistent- between 5:35 and 6:00 pace.  Times were 1:23, 1:26, 1:29, 1:29, 1:30.  These worked me pretty good.  I'm not used to running such short intervals so I struggled getting the pacing right- I was going to fast, and then too slow, and then too fast, and then too slow...  I'm sure I would do better if I were to do them again.  I could really feel my IT Bands super tight, as well as the pain in my left shin after this workout.  I decided to take the next day off of running.  I finished this up with 2 Yasso's at Mindy's pace (3:30ish).  Total mileage was 5.33 miles.

Tuesday:  Nike Training Club App (it's for women)- Muscle Definer, 30 minutes with weights.  It is not news how weak I am.  This kicked my BUTT!!!  I was so sore the next day and was sweating up a storm when I was doing it.

Thursday:  5.18 miles, 8:45 pace with Jami.  Took it easy and slow.  Still feeling all sorts of soreness from earlier in the week.

Friday:  9.55 miles, 9:23 pace with Mindy.  I almost died from Hypothermia on this run.  I was planning on doing 13.1, but I couldn't make it another step.  I under dressed and was miserable the entire time.  It was 12 degrees and I should have worn a wind breaker over my running clothes.  I won't forget next time!

Saturday:  IT Band Rehab exercises- glutes, hips, calves and feet, 30 minutes.  My shin was feeling pretty painful so I skipped my normal Saturday long run.  Strength training was good though; I needed to do it anyway.

Last week's goal:  Foam roll every day.  Check!  I took the time every day (I even had to get my butt out of bed one night after I remembered!) and I'm so glad I did.  I'm feeling so sore and run down and I know foam rolling will help.

This week's goal:  Follow the advice from my PT.  If he says "No running", then I'm not going to.  If he says "Do your exercises every single day," then I will.  Ugh.  I'm scared about this appointment.  All you bloggers (ahem, Kim and Janae) have me freaked out that I might have a stress fracture.

What is your favorite speed work to do?  Where do you do it- track, street, or treadmill?  How was your workout week?
 If you already are my friend on Daily Mile, then I'm aware this stuff is old news. I keep this blog as my running journal so I'm sorry about the repeat.

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Weekly RUNdown

You guys aren't going to believe this:

I STRENGTH TRAINED TWICE THIS WEEK!!!!!!

I know.  The world can go back to revolving on its axis now.

Monday:  6 miles hills, 8:29 pace.  372 foot gain.  Butt was sufficiently kicked.  I need to put more effort into my hill running because I'm getting soft these days.  I even had to walk at the top of the biggest hill.

Tuesday:  7.5 miles, 8:15 pace.  There's a big hill at the beginning of this run(400 foot gain) and, yet again, I ended up walking after I got to the top so I could catch my breath.  What's my deal?  It has also been really foggy this week and it seems like it's harder to breathe- or am I just making up excuses?

Thursday:  Jillian Michael's Yoga Meltdown DVD.  I'm so weak.  That's all.

Friday:  10 miles, 8:02 pace.  Ran 50 laps on the indoor track.  It felt so easy!  I ran with Mindy, but I threw in a number of sub 7 miles to mix things up.  It was really fun and I honestly never got bored.  (Which is surprising considering I ran in circles for an hour and twenty minutes.  I think the track is so much easier because A) It's actually flat, and B) there is no wind resistance.  It's also nice to have a bathroom and a drinking fountain every 2 tenths of a mile.

Saturday AM:  Christmas Eve Virtual 5K!  3.1 miles in 20:25, 6:36 average pace.  So hard.  So awesome.  Pretty stoked to have a PR in the 20's!

Stacee (Mindy's baby sister!), Mindy, Me and Liesel (My super cute sister in law!)

This is the best you get in a running picture with an iPhone.

Saturday PM:  20 minutes hips, glutes, calves.  I did this after an insanely busy Christmas Eve at 11 PM at night.  There was no way I was going another week without hitting my strength training goal!

Last week's goal:  Strength train twice a week.  Done!!!!

This week's goal:  Run 20 miles.  It's Tuesday and I have yet to run yet this week.  I'm tempted to take the entire week off to chill with the family, but I know I'll regret it, so I'm setting a 20 mile goal- not a ton of miles, but enough to make me feel like I did something.

Christmas was great this year, but SECOND Christmas was a billion times better!  I'll do another post about it after I get all of my pictures loaded.  Hope you all had a very merry Christmas!

Weekly RUNdown

I need a race.  That's all I have to say about that.  I need some serious motivation.  This is the first time since I started running that I've had such a long space of time between races.  It's not good.

Monday:  10 miles at 8:27 average pace.  Since I missed the long run last week I really wanted to start this week off right.  It was a great way to start it off!  I ran with Jami and we were able to easily hit my goal of running under an 8:30 pace.  (30 seconds slower than Ogden Marathon goal pace).

Thursday:  12 miles at 9:47 average pace.  I ran with Mindy.  This is a good thing because I think I would have had a heart attack when were were howled at by wolves.

Seriously.  I wish I were joking.

Doug Seuss- owner of Bart the Bear, the grizzly bear actor from the movie "The Edge", lives on one of my regular long run routes.  He owns grizzly bears and wolves.  I've run past his place gillions of times.  I have NEVER been howled at.  It was at about 9:30 PM and it was positively bone chilling.

source

A couple miles later we were chased by two giant farm dogs.

Note to self:  BUY SOME MACE.

Friday:  IT Band Rehab routine- glutes, calves and foot strengthening exercises. 45 minutes.

Saturday:  4 mile tempo run 7:27 average pace.  I slept in and had to cut the run a little short, but I felt pretty good about my pace.  It kicked my butt.  I definitely need to do some more solo running so I can get back in shape.  I'd like to consistently run 7:30's again soon.

Last week's goal:  Strength train twice/week.  This is getting embarrassing.  If I don't do it this week, I'm pretty sure I will be fired as a FitFluential Ambassador.

This week's goal:  Strength train twice/week.  IT. MUST. HAPPEN.

What is the freakiest thing that has happened to you on a run?

The wolves.  By far.  It was terrifying.  Well, and there was the other time that I thought I was being followed by a car.  And the two skunks that I almost ran into.  Those would have been bad news as well.

Weekly RUNdown

Monday:  Yasso's- 5 sets.  3:00, 3:06, 3:05, 3:09, 3:03.  These were some of my fastest sets yet!  Amazing what can happen when you are running in a warmer environment (I ran on the inside track at the rec. center) and without a bazillion layers of clothes.  Have I mentioned yet how much I love programming the workouts on my Garmin?  LOVE. IT.

Wednesday:  5 miles at 8:11 pace.  Baby, it's cold outside!  My outdoor thermometer stopped reading the temperature at 6 degrees.  It was cold, but I overdressed and still ended up hot and shedding layers.  This run was amazing!  Great music, a sky filled with stars, and nice cool breaths.  It rocked my world.

24 degrees was the high from the day before and the temperature was somewhere below 6 degrees.

See all that white around my hairline?  FROST.

 Thursday:  5.48 miles, 8:43 pace and 282 feet in elevation gain.  So, I have this running partner named Jami.  She's amazing.  She can do anything without even trying.  On this day she completely schooled me up the huge hill that I run in The Cove.  SCHOOLED ME!  My butt was thoroughly kicked on this day.

Saturday:  Circuit strength training- some legs, some abs, some arms.  Let's be real- I have no idea what I'm doing.  I don't really like it.  I just make stuff up, but I always end up sore the next day so I guess that works.  Right?  Know how I get through something I hate?

Round 1-  An oatmeal chocolate chip cookie after every set.

 Round 2- A Reese's Peanut Butter Cup after every set.

Round 3- Creamy chicken enchilads, peas, and a garden salad upon completion.  (My brother, if he even reads this, is dying right now.  Sorry, James.  I'm a terrible weight lifter).

Someone once told me that I'm not a dog and I shouldn't reward myself with food.  I say I don't mind being a dog.  They get to sleep all day, go for a run, and are bribed with treats.  Sounds like a good life to me.

Last weeks goal:  Strength train twice a week.  Know what's harder than running a marathon?  Strength training twice a week.  For me, anyway.  Seriously.  Which leads me to....

This week's goal:  Strength train twice a week.  My friend told me that you shouldn't set a goal unless it's hard for you to reach.  So, I guess I'm setting a good goal considering I've set it 4 times in a row and have never done it.  I have a feeling this is going to be my week though.

How was your workout week?  Any new PR's?  Do you like strength training?  What's your secret?

Weekly RUNdown and Turkey Trot Recap

I am learning something about myself since I've started doing this weekly RUNdown- I am really good and motivated at the beginning of the week, but around Thursday everything falls apart.  It's not good... at least as far as running goes anyway.  In other aspects it has been great!  I've had more sleep, spent more time with family, and generally enjoyed myself over the last few weeks.  After a year of hard work and dedicated running, I think it's a good thing to put less pressure on myself.  (This is me talking myself out of a guilt trip.)  Here's the RUNdown:

Monday: Hill Sprints with Mindy.  5.04 miles (271 ft. gain), 9:12 pace.
Tuesday AM:  Yasso's!  4 sets: 3:10, 3:23, 3:19, 3:21.  This was the first time using the "workout" function on my Garmin.  It was awesome!  The only thing that annoyed me is that I couldn't tell what my pace was.  It was great not to have to mess with buttons and worry about going over a half mile.  I will definitely be using it again.
Tuesday PM:  IT Band strength training exercises- hips, buttocks, calves, feet.  45 minutes.
Thursday:  TURKEY TROT 5K
Friday:  Black Friday shopping from 3:30 AM until 3:30 PM.  This totally counts as a workout!

Last Week's Goal:  Strength train twice a week.  Failed.  Again.  What is with me?!  Let's look at the positive.  The past two weeks I've been consistent at strength training every Tuesday.  That's better than I was doing before!

This Week's Goal:  Do a long run with a tempo in the middle at marathon goal pace- 8:12 mile.  I would like to do a 12 mile run with 4 miles warm up, 6 miles at 8:12 pace, and 2 miles cool down.  I've missed doing a long run for two weeks in a row.  It's time to get. it. done.

Now for the good stuff, race recap.

I. LOVE. THIS. RACE.  It's so very small town- no chips, no official bibs, no official start line- just a place where everyone gathers in the street to run.  Lots of families turn out for the race and there are bikers and walkers and strollers and kids on scooters.  Everyone is so excited for Thanksgiving and that is what makes it so fun- the feeling in the air is tangible.

My Turkey Trot Bib (Yes, they are actual bibs)- Name, favorite number, and "WILL RUN FOR BUTTER!"  Ain't that the truth.

The race was a lot bigger than it was the year before.  (I'm sure it's because it was 40 degrees warmer this year than it was last year!)  Last year we all came in with frost beards.  You don't believe me???  Here's the proof!

This is my BIL Austin as he crossed the finish line last year.  It was -5 degrees!  He won an award for best frozen beard.

Look close- I've got a nice frozen goatee on my face.  I started waxing shortly after this.

You never can tell just who will show up for a race, so I was just planning on running the best I could and let the chips fall where they may.  I was hoping to place so that I could win a prize.  (That is the other great thing about this race- the prizes are seriously awesome- skull candy headphones, one hour massages, overnight stays in Park City, running gear, entries to marathons, and the list goes on).

We started and I came around the first corner and Darcy was there cheering for us!  She couldn't run this year, but she was the best cheerleader ever!!!!  It made me so excited and after a bit I could tell I was running too fast.  I looked at my watch and I was running a 5:58!  Best be slowin' down, Amy.  Throughout the rest of the race I felt like I ran pretty consistently.  There is a hill in the middle of the course so my middle mile was slower, but I was definitely putting out maximum effort.  My splits ended up being:

Mile 1- 6:54
Mile 2- 7:14
Mile 3 (.95)- 6:41

2.95 miles 20:33 with a 6:58 average pace/mile.

I am very, very happy with this even though I didn't win anything this year.  The winner of the women crossed in 17:50 and second place wasn't far behind her.  Isn't that amazing?!  I was the 5th woman to cross the finish line.

The cool part about this race for me was that it is the only race that I ran last year as well.  I improved over last year and that was my main goal!  Last year I ran the course in 21:48 with a 7:20 average.  So I had a 22 second/mile improvement over last year!  I'll take it!

My family is still coming off of our holiday hangover.  I swear I could have slept all day today if I wasn't responsible for three other lives.  This week is pretty calm compared to the last two weeks so I have high hopes that I will be able to hit my workout goal.

How about you?!  I've missed you all!  Tell me what your favorite part of this Thanksgiving weekend was.