Week 7 Recap

Notes for the week:

1. In the book Born to Run by Christopher McDougall, he quotes ultra runner Caballo Blanco as saying…

Think Easy, Light, Smooth, and Fast. You start with easy, because if that’s all you get, that’s not so bad. Then work on light. Make it effortless, like you don’t give a shit how high the hill is or how far you’ve got to go. When you’ve practiced that so long that you forget you’re practicing, you work on making it smooooooth. You won’t have to worry about the last one – you get those three, and you’ll be fast.

When I read that quote years ago, I thought "Yeah, right." Well…it's happening. During one of my 45 minute runs I realized that despite the heat and humidity, I felt "Easy, Light, Smooth." I trust the "Fast" will come. Truly an awesome feeling!

2. Something else I've noticed is the complete change in my running form. Coach MK requires that you "lock your cage" before running. Basically, shoulders down and back, chest out. I feel taller, for sure, but didn't notice how much that also changes how I run. I learned that smaller steps are easier than long strides when your cage is "locked." Smaller steps also mean lower heart rate, in my case. Quicker turnover = faster pace. I honestly feel as though after seven weeks of hard work and perseverance, things are starting to change. It's kind of exciting.

The numbers: My best pace last week was at a 11:32. This week, a hot and humid 11:49.

Monday miles

Wearing all the AMR gear!

Slowest pace of the week
14:52/mile

Fastest pace of the week

11:49/mile

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Miles last week

18.6

Miles in 2016

454.55

Getting Stronger: RKS Kettlebell Workout

I've always added some type of strength-training into my workout week. I've done so many programs, it's almost embarrassing to list them all: Jillian Michaels, Sean T's T25, 21-Day Fix, and more. Even Tae Bo and Kathy Smith back in the day. (Those last two earned me some serious biceps before my wedding!) I've even built my own routines with free weights I've used since high school. Strong was important to me long before having children. Now, I love showing my girls how beautiful and functional strength is.

Back in April I ordered the RKS Kettlebell Workout from Amazon. I needed something new to add to my library. I was getting bored with the status quo. Now, let me warn you, RKS wasn't the best choice for workout excitement. It's boring. Really boring. One of the workouts is nothing but kettle bell swings for 20 minutes. But…and this is a BIG "but"…it works. I started out with two workouts per week, but once #HRT started, I switched to once a week. (Lately as the cross-training that follows my 130 "Engine Building" run on Tuesdays.) A few weeks in I noticed that I was getting shoulder definition. Then, my hamstrings were a bit more defined than they've ever been (my butt and legs would burn for a few days after a long workout.) Now, two months later, I have proof. Last weekend, my husband asked me to help him take the hardtop off of our Jeep. I've never been much help with this in the past, but no one else was around. Guess who lifted her half without an issue? This girl. First time ever.

I have three more weeks before I've gone through the 16 workout program. I've already decided to start the system over again, this time with a 20-lb kettle bell instead of the 12 and 15-lb bells I was using. If you're looking for an effective workout that you can incorporate into your running, boring as it may be, I highly recommend this one!

Week 6 Recap

A friendly reminder

Notes for the week:

1. Six weeks ago I couldn't run a mile without having to stop and get my heart rate below 140. Not anymore! (Insert little girl squeal.) I've always struggled with hot, humid summer miles. Last Sunday, due to Father's Day commitments, I couldn't run until 2 o'clock in the afternoon. It was 82˚, sunny and humid – a perfect storm for head-pounding exhaustion. Didn't happen. I ran the 45 minutes that were on my schedule problem free. Other than the sun feeling hot on my skin, it felt like a typical run. For the most part my heart rate stayed around 140 (there were a few hills where it would spike.) Seems strange to say it, but it was one of my best runs these past six weeks.

2. Tuesday workouts have become some of my favorites. I have to run for 30 minutes with my heart rate BELOW 130 (I've been doing this on the treadmill, so much easier to track) followed by 30–60 minutes of cross-training, for me that's a kettlebell workout. It makes for a long workout, but the low intensity run followed by weights makes me feel like I've really accomplished something. Loving it!

The numbers: My best pace last week was at a 12:15 (although this should be a "non-issue"…right?) This week, a very comfortable 11:32.

Monday miles

Picked up by my "crew" after my 45 min.
run last week – didn't make it home

Slowest pace of the week
14:38/mile

Fastest pace of the week

11:32/mile

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Miles last week

17.7

Miles in 2016

435.95

Post-Run Lunch: Quinoa Wraps

These Quinoa Wraps from Marin Mama Cooks are my favorite super-quick post-run lunch. They are loaded with veggies, protein and carbs, and super versatile.

I love that I can make the filling the night before (as dinner) and have enough left over for quite a few lunches. I've also frozen the filling in individual servings, then let one thaw on the counter during a long run. A minute in the pan after my shower and I have a perfect post-run meal in front of me before the "rungries" set in.

You can print the recipe through the link above, or visit my family blog for the link. Enjoy!

Week 5 Recap

Now…let's achieve this on flat ground!

Notes for the week:

1. This completes my fifth full week of heart rate training and my first full week of marathon training…yikes!

2. Soooo happy to sleep in Saturday morning after my DNS. I thought I'd be upset with myself but I wasn't at all. I'm #coachedandloved and trust that I made the right decision for right now.

3. While under perfect conditions last week (read: running downhill in 60˚ shade) I glanced down to see my heart rate was at a perfect 140 with an 11:04 pace. Woot-woot!

The numbers: My best pace last week was at a 12:16. This week, a very comfortable 12:15.

Monday miles

Cool mornings = lower HR

Slowest pace of the week
15:48/mile (had to keep it under 130!)

Fastest pace of the week

12:15/mile

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Miles last week

16.5

Miles in 2016

418.25

DNS = Did Not Start

DNS. Did…Not…Start. That will be me tomorrow at the Ludington Lakestride Half Marathon. It would have been my seventh half, second time running the Lakestride. Instead of toeing up at the start tomorrow morning, I'll be sitting on the deck in my PJ's, drinking coffee. (Actually, when you put it that way, DNS sounds pretty good!)

So, why the DNS? I signed up for the half back in January, long before I knew I'd be starting this #HRT journey. The suggestion of my coach (as told to other mother runners in my #HRT group), is that unless you can treat these 13.1 miles as an easy training run – keeping your heart rate under 140BPM, don't run. That means I'd have to swallow my pride and run 2-3 minutes per mile slower than my half marathon in April. Not doing it.

I know I'd get swept up in the excitement and push myself.

It's guaranteed that my inner competitive side would take over and I'd want to pass people and prove that I'm not always this slow.

I'm not even going to put myself in the situation. No running. I am, however, picking up my race packet this evening – first time ever I've gotten a shirt for a race I didn't run. Yes, seems a little like cheating, but it's not like it's a Boston Marathon shirt for goodness sake. It can't be that big of a runner-code no-no.

Tomorrow morning I'll remind myself that I've made the right decision. I am #coachedandloved and #trustingtheprocess

Week 4 Recap

55˚ morning = happy!

Notes for the week:

1. My coach has most of the runs on my marathon training plan listed as time vs. distance. I am 100% enjoying this change. As in…loving it. My calendar says "45 minutes" and I'm learning to enjoy those 45 minutes, no matter how far I go. (Lately…around 3.5 miles.)

2. One month into #HRT and my resting heart rate has gone from an average of 69 BPM to 62 BPM. Something is happening!

3. Reading the July issue of Runner's World, I came upon this statement: Easy running reduces the impact on your body and staves off fatigue, enabling you to log more miles with less risk of injury. What's more, it actually prepares you better for the distance. When you run a marathon, most of your body's fuel comes from your aerobic system – your hardworking muscles need oxygen-rich blood to power each contraction. Your body adapts to easy miles by strengthening your heart, sprouting more capillaries to infuse oxygen into muscles, and building more mitochondria, the factories within cells that produce energy. "You're getting the foundation, all of the horsepower, then later, when you want to go fast, you've got a bigger engine."

The numbers: Fastest Easy Effort 30 minutes last week was at a 12:43. This week, my "speediest' 30 minute run was a 12:16. I think I might be slowly building that engine!

Monday miles

Slowest pace of the week

14:18/mile

Fastest pace of the week

12:16/mile

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Miles last week

16.5

Miles in 2016

400.85

Foam Rolling

My favorite type of self-care is foam rolling. For years I've credited my handy foam roller for helping keep me injury-free. I foam roll for a few minutes before heading out on a run, and often roll in the evening as well. While not as relaxing as a massage, it does give your muscles and tissue a daily rub-down for a lot less time and money.

My foam rolling arsenal…

Wellness Collection for "Pre-hab"
A couple of minutes with this set before heading out rolls out my muscles and tissue. I took a class on "Pre-hab" while at the AMR Run-Refresh Retreat in Little Rock, AK last spring. It was so surprising to feel the difference between heading out before foam rolling and after foam rolling. Everything feels much more limber after a simple five minutes of rolling out the tissue. Instead of "re-hab"…you're "pre-habbing". Get it?

GRID Foam Roller
This is my go-to while watching TV at night – a good 15-20 minutes working on my quads, calves and IT band.

GRID STK Foam Roller
I use this stick to really spot-treat the toughest areas (usually my calves.)

NANO Foot Roller
One of my favorites! It's like a tiny foot massage.

Week 3 Recap

Some much needed shade

Wow. What a difference the heat makes. We went from snow two Sunday's ago, to 82˚ last week. My body wasn't prepared. Or maybe my mind wasn't prepared. Either way…suffer bus!

Notes for the week:

1. Due to a camping fail for my sister-in-law and her kids, I was up Saturday night from 3:30am to 5:30am. Sunday morning I was exhausted. Like scattered, foggy brain tired. It was also humid with air temps in the 80˚'s. Holy cow. I honestly couldn't get ten strides in before my heart rate would be in the mid-150's. I'd walk to get it back down, but even that wouldn't work. I'm shocked at how much my physical state combined with temperature made for a higher than usual heart rate.

2. Glad I went back to using my Garmin. My Apple Watch gave me an average heart rate, but that was it. The Garmin uploads more complete data to my Training Peaks account. Including minimum and maximum heart rate.

The numbers: Fastest Easy Effort 30 minutes last week was at a 11:35. This week, my second 30 minute run was a 12:43. HUGE difference running in the heat.