Running to the beach

I was very lucky to get to run to the beach today.  My mother-in-laws house is so close to the beach that in order to get my 11 mile run in I had to add a few extra twists and turns.  The weather was perfect and it was so great to run in shorts and a t-shirt in December.  I left early then Todd packed up the kids and drove over to the beach.  I got there shortly after them and then we all got to play in the sun and sand.  I tried to stand in the freezing cold water to ice my ankles and knees - but it was just too cold. Even though the kids were soaked and having a ball. They are tougher than me.

The crazy lady on our run today

This morning on our run we had just climbed quite a hill (going around the Temple) and were heading back down.  As we passed the parking lot a car did a "friendly" honk at us then we heard some lady yelling for us to come back.  So we turned around and went back.  It was very dark and about 6:30 am - what she was doing is beyond me.  Anyway, she asked if she could take our picture since we were all dressed in white and blue to help her kids want to move to Provo.  We told her we were all in white and black (typical morning uniform in the winter) and she said it was close enough.  So she pulled out her iPhone and proceeded to tell us what a great phone it was and how great it took pictures.  All the while we were getting colder and colder and anxious to get the run finished.  Finally she got her photo and we were on our way.  It was one of the crazier things I've had happen on a run but it did make for some fun conversation the last 3 miles of the run.

Today's run:  7 miles

You need to work out more

A few days ago I was helping my 5YO pick out a shirt to wear and I picked one that she calls her "workout shirt".  It's a cute cotton t-shirt that I guess she has worked out in before.  Then she turns to me and says "mom why don't you workout anymore?"  What?  I workout all the time - as a matter of fact I get up at 5:00 am to get workouts in.  So I said "I workout in the mornings when you are asleep."  Then she said "well you should workout more like you used to."

Last summer I used to do Insanity after work and was getting lots of double workouts in.  There is no time or energy for that right now but really to be called out like that by a 5 year old was a bit disturbing.  She used to love putting on her workout clothes and doing it with me.  So I told her that I would start doing it again after Christmas.  I guess I'll be adding some home workouts to the schedule soon :)

Increasing Mileage

So on this plan every 4 weeks there is a week with no tempo run and no long run.  It is just 4 runs but every cycle they get longer (I think we get up to 13 miles each run).  This week the schedule is 8-7-7-8.  I can't decide how I feel about how many miles I will be adding on over the next few months. This morning came too early and it was tough to want to run 8 miles.  As always I was glad when it was finished....but I still have lots of questions with this new training program. 


Can I stay motivated?  Can I stay injury free?  Will it make me faster and stronger?  

Yesterday's Run

I love doing long runs on Saturday. It's nice to run when the sun is up. Today's run was very cold. 18 degrees. I wore 2 pair of pants. 2 long sleeve fleece tops. A ski beenie. And gloves. I even put hand warmers in my gloves and they were heavenly. I was actually warm enough the entire run.

When we stopped at mile 5 to gu (orange vanilla rocktane) mine was nearly frozen. I totally had to chew it! My gel was in my outside jacket pocket. Maybe next time I should put it in a pocket closer to my body. And my water was so cold it actually had ice chunks in it. It would have been the most amazing drink on a hot afternoon run. But it was so cold I didn't even drink it all.


Today's run was a 10 miler. Even with stop lights and a few water breaks we were still at an 8:45 average. I'm pretty happy with the fact that I'm getting faster.

Merry Fitness

I saw this on Pinterest this morning and I love it! The best way for me to get through the stress and food of the holidays is by keeping up my workouts.  I know that some of my runs won't get done during the week of the holidays and I'm not going to let that freak me out. 

Today was a rest day tomorrow I run 10.

Longest 7 Miles Ever

Today's workout was a 7 mile tempo run.  The training said 5 miles at 8:20 pace with a warm up and cool down.  I decided that I don't love doing a full mile cool down so today I did 1 1/2 mile warm up then my 5 miles then a 1/2 mile cool down.  I liked it better and I think I'll do it that way again.

The whole workout was an hour and I don't know why but today's workout was just mentally brutal.  It seemed to take forever and the gym just didn't entertain me at all today.  It's hard to talk on the treadmills because you have to yell and you can't see each other and there is so much going on.  So we chatted for a few minutes at the beginning then it was all iPod from there.  I just watched the numbers on my treadmill screen.  By the end I started speeding up just to make it go by faster.

After the run I did my quick weights workout and now that it's over I am so glad I did it.  Most weeks the tempo or speed workouts are my favorite.  Not today.

My new shoes

I realize it's Christmas and I shouldn't be shopping for myself...but I really wanted a new pair of "gym" shoes and since I was already at the mall I figured I should get these. I don't run in Nike but I think they are so cute and they are my favorite wear to the gym shoes.  

When I was comparing 2 pairs my brother said "those shoes say look at me I'm your awesome spin teacher" so I went with this pair over a basic black Nike Free.  I love them!

P.S.  today's workout was a 7 mile run - check that off my to-do list!  

Working out while prego

Nope I'm not prego (thank goodness).  But in the past few days I've had some funny things happen with working out and pregnancy.  I got the following message from a dear friend that is currently expecting who was around during a few of my pregnancies.

Hi friend,
I thought I would tell you that you have been in my dreams for the last couple of nights. You have been there with a pregnant belly while being my trainer and telling me "work harder, its good for your baby, it will help you during labor, let's go"! I love that even though I wish I where able to go to your spin class, I at least get to have you motivate me in my dreams!

 And then when I was at Runner's Corner I saw one of my old "regulars" from spin a few years back.  She is about 6 months prego.  While we were chatting she said "every time I think I can't do it I remember you up on your bike the entire pregnancy working out so hard and kicking all of our butts".  I told her that I just looked like I was working hard because of how out of breath pregnancy made me :)

I did workout through all 4 of my pregnancies.  I even taught spin on my 3rd's due date - since she decided to come a few days late!  I couldn't run after about 4 months with any of them because it hurt my back too much. But I taught spin through all 4, walked, lifted and did the elliptical all the way to the bitter end.  I know that working out regularly helped me physically and emotionally.  I was strong when I went into labor and I'm pretty sure that helped me get those kids out faster :)  

Funny story about teaching spin pregnant:  when my oldest was born he was a horrible baby (seriously, he was sooooo bad) and when we held him he always had to be bounced and moving and shaking.  He was totally high maintenance. My hubby always blamed it on me doing too much spin.  He said all the loud music and bouncing around made him crazy.  But then the other 3 came out more normal so it must not have been spin.  Ha ha.

This weeks schedule

Since nothing amazing like a lunar eclipse happened on today's run I thought I'd just blog the training schedule for this week.


M:  8 miles (easy)
T:  spin/weights
W: 7 mile tempo run (warm up then 5 miles at 8:20 pace)
Th: 7 miles (easy)/weights
S: 10 miles 


Today's run was long for a Monday morning and it was FREEZING!  For some reason even though the temp was warmer than Saturday's run it was really cold today.  Of course it was dark the whole run since we had to go early and I didn't dress right.  I need to do laundry so I was at the bottom of the barrel on workout clothes.  I guess I know how I'll be spending my evening tonight.


Speaking of laundry....I always wash my workout clothes normal and I air dry them so they will last longer.  I also never use a dryer sheet if I do dry them.  I hear that makes the dri-fit part not work as well.  Do you do anything special when you are washing your workout clothes?

The Lunar Eclipse

This morning when my alarm went off at 6:40 I looked at the temperature and it said 16 degrees.  I sent a text asking if we really wanted to run in that temp and got a text back that said: 

"it's 19 up here.  the sun is coming up plus there is a lunar eclipse.  We've never run during a lunar eclipse.  should be a little cool."  

It was enough to get me there for the run. We looked at the lunar eclipse for a minute before starting our run then the run took us the exact opposite direction so we couldn't see it all after that since it was at our backs.  But hey we were up and out of bed and saw it and so you can mark off "run during a lunar eclipse" from my bucket list cause I've totally done that now!!


I couldn't get a good picture of it on my phone - but here is one that looks pretty similar to what I saw.

P.S.  Today's workout was a long run.  We did 12 miles.  It was tough and very cold.  My joints were tight the entire run but it's over and I love it when I'm done!

To workout or go back to bed? That is the question.

This morning when my alarm went off at 5:15 am I really didn't want to get up.  I forced myself to go into the bathroom where my workout clothes were.  Then I sat there for a few minutes trying to come up with reasons I could go back to sleep instead of workout.  I was just too tired.  I could probably fit in a run later.  But in the end the guilt of not wanting to text the girls and give them a lame excuse made me just go.  


Because it's still in the teens we decided to run at the gym on the treadmills.  I did my 5 mile run (it felt much longer than yesterday's 7 mile run for some reason).  Then lifted weights.  It's always so good when it's over.  And the best news of the day is that tomorrow I get to sleep in!!!


I thought this quote and picture were great motivation for today.

Pretty in Pink

Today's workout was speed work. 7 miles total. 1 mile warm up then 1 mile intervals at 7:40 pace 4 times with a half mile recovery jog between each one. The last one was soooo hard! But I love it when it's done.


A few things about today's workout:


1. All 4 of us showed up in pink tops. It was classic. We all have a lot of pink running gear since its our Ragnar team color. I wanted a picture of all 4 of us side by side - but I felt silly asking some stranger on the ellipticals behind us to do it. So I just snapped one of 2 of the girls.

2. Around mile 3 while I was doing a fast mile the tv on my treadmill was on the news and it started a special on some new burger joint. I wasn't listening to it so I have no idea what it was even about. But every time they showed the food it made me sick. I had to turn off the tv to keep myself from throwing up. For some reason a big burger and sprinting just didn't mix. And I love me a good burger.  

Best news EVER!!

Today's workout was a 10 mile run.  I am pleased to say I was feeling well enough to run the whole thing with the girls.  YIPEE!!  It's good to be back.  On a side note:  one should NOT do a nettie pot rinse right before a run - yuck!  

Anyways, on our run today it came out that Traci signed up for the Utah Valley Marathon in June.  I am beyond excited!  She signed up back in October and didn't tell me because she was thinking of a fun way to tell me but then it just came out today and I am seriously sooooooo happy!!  She has been doing the training program with us the whole time but I figured that's just what workout buddies do for each other.  

Traci and I have been working out for over 7 years together.  She is simply the best workout buddy I could ever imagine!!  We love to do the same things.  We push each other hard.  We run & bike the same pace.  We are the same age.  It's a match made in heaven.  And she introduced me to an entire group of awesome friends who also love working out.  I can't wait to have this crazy girl training and racing the marathon with me in June!!

*not the best picture of us - but it was the only close up I could find of the 2 of us 

*Picture taken at the very end of Ragnar 2011

Skipping a workout...good or bad?

I can't seem to kick this cold so I slept in this morning and missed my speed workout.  BOO!  Today's workout was supposed to be a 7 mile run with 5 @ 8:24 pace.  I love speedwork days and I hate that I missed it.  

The problem is that now I will beat myself up over missing a workout and try to fit it in tonight or tomorrow (if I feel better) instead of resting before my long run on Saturday.  I'm sure it's fine to miss a run every now and then but the crazy in me takes over and I freak out about it. 

What do you do when you miss a workout? 

Exercising when you're sick

It all started yesterday.  I felt a tickle in my throat when my alarm went off at 5:00 am but assumed it was just dry from the fan being on.  So I went and taught my spin class.  I felt a little weak while I was teaching but figured it must have been because I was on tired legs since I did Monday's run after work and didn't have enough time to rest.  Then went out to lift weights and several times had to stop because I was seeing spots.  By the time I got home from the gym I was completely wiped out.  I took a hot shower, got my kids off to school, called in sick to work and went back to bed.  I slept for 5 straight hours.  Very unlike me.  

Then last night I slept good so I got up to run this morning.  It's always hard to gauge how you feel in the morning because honestly I always feel like crap until I get going.  Well this morning was totally different the more miles we went I felt worse.  I cut the run short by a mile and had to walk part of my last mile because I was feeling so weak.  Same thing today.  Get the kids off and go back to bed.  I'm not sure what I have because I don't have any other symptoms besides a headache, exhaustion and body aches.  This better go away soon because I have lots to get done and really don't have time for this.

Usually if I exercise when I'm a little sick it makes me feel better.  But this time it seems to just be draining me of everything I have left.  

Do you exercise when you're sick?

My Type of Therapy

This pretty much says it all.  Running is totally therapy for me.  I love the way I feel when I run.  I love talking to the girls when I run.  I love that what is said on the road stays on the road.  

P.S.  Today's workout is an easy 6 mile run.

The Turkey Trot

Four years ago we added a new tradition to our Schultz Family Thanksgiving - the Earn Your Turkey 4 mile run on Thanksgiving morning.  There is a 4 mile run, a 2 mile walk and kids races.  The first year we did it we had shirts made and everyone did the race.  We had about 40 people in the race and 9 of the 10 kids did the race (Mark was on his mission).  I think we walked away with 4 or 5 turkeys that year.  I love starting off Thanksgiving with this race!!

This year only a few of us did it.  And I actually won my age group this year at 29:31.9.  Too bad we left right after the race and I didn't stay to pick up my turkey.  I ran the fastest I've ever run the race (7:30 pace).  It was 40 degrees this year which helped.  Timmy ran with me the whole time and then out sprinted me at the end.  I was so mad at him.  If you run together you finish together!!  

When I finished I ran back to meet Heidi and ran in her last mile with her.  It made me so happy that she was running.  She ran 3 of the 4 miles!!  The last time she ran consistently was when I made her train and do an Olympic distance triathlon.  A few months ago when I signed up for the Utah Valley Marathon Heidi signed up for the half marathon.  I LOVE IT!!  

All the runners at the finish.

Cody, George, Heidi, Timmy, Me, Danny, Kenadi, Todd

Carlee & Lexie

Annual Work Checkup

This morning at work I had my annual health review for lower insurance rates.  They do blood work, weight, BMI, body fat %, etc.  It's great to have cheaper insurance but I wasn't very happy during my personal assessment meeting today.  

In 2005 my body fat was 1% lower that it is now.  That was 2 kids and 6 years ago.  I'd think only varying by 1% would be a good thing.  But this sweet young girl who was doing my analysis challenged me to do better.  ARE YOU KIDDING ME?  Obviously I'm a bit wound up about this.  She should have been telling me great job on maintaining myself in my old age.  She also told me that snacking every 2-3 hours is the best way to eat.  Agreed.  However, I simply don't have time to prepare healthy snacks everyday for myself so I choose not to snack.  It's not like I'm eating candy bars between meals.  But still she told me that everyday when I get home from work before doing anything else I should pack up my lunch bag with healthy snacks for the next day.  Great idea - maybe she'd like to get my kids settled, dinner on the table, homework done and signed for me so I can pack myself some snacks.  

I'm done.  There were other things that I felt she shouldn't have said to me and maybe if I would have just agreed with her instead of telling her why I do the things I do it would have gone better.  But I pride myself in being a pretty healthy person and my results were all in the "good" category so she should have just backed off. 

Now I'm going to go get today's 7 mile run in and maybe eat a healthy snack :)

Long Runs & High Heels

I ran 15 miles this morning (I meant to run 14 but miscalculated and ended up going longer....dang it).  Changing the long run to a Friday instead of a Saturday was a great idea!  It's nice to have it finished and it was a warm beautiful morning.  And the sun coming up behind the mountains was absolutely breathtaking today. 

However, the bad part of doing my long run today is that I have a big presentation at work this morning so I had to wear my "fancy" work clothes so I had to wear nylons and heels.  My feet hurt soooo bad in these darn shoes.  I know that fashion is pain but mixing painful shoes with extra tender feet is just torture!  

Over the past few years I've had lots of back & hip problems so I rarely wear heels. I love that with the styles today I can still look cute and fashionable in comfy flats.  But not today - I just can't wear flats with this suit.  Oh well If I can run 15 miles I can last a few hours in heels :)

Working out with kids

Yesterday at my spin class one of my regulars had his teenage son with him. I loved that they were working out together.

I've done a few races with my oldest and all my kids have done the Earn Your Turkey race few times. My kids are still way too young to go to the gym or workout with me. But I hope when they are teens I can work out with them. We do situps and pushups at home. And when I do my Insanity workouts in the front room my kids always "workout" with me.

Do you workout with your kids? What age did you start?

Today's workout: Tempo Run
7 miles with 5 @ 8:26

The Running Community

This morning when I was driving to drop off the girls at the babysitters I saw a girl running so of course I craned my neck to check if I knew her.  Then right after that I had to pick up the hubby from dropping off one of our cars at the shop and on the way home there was another girl running and he said "do you know her?"  After I told him no he said "in weather this crappy only people like you run so I figured you probably knew her."

So classic that because I run I think I just might know everyone else running close to my house.  Sadly, I didn't know either of the awesome gals I saw out running this morning.  I bet I'd like them though.  I do recognize people around all the time from the gym or the trail.  I don't really "know" them but I see them often enough I feel like I can say hello.  And last weekend I was shopping and the girl behind me had on a Ragnar Vegas sweatshirt so I thought it was completely normal to just strike up a conversation with her about the race and how she liked it and has she done the Wasatch Back one, how does it compare, etc. Hopefully she didn't think I was some crazy lady.  I love the running community!

Today's workout:  5 mile easy run (although it is never easy to get up on Monday morning and go outside and run on a cold dark morning)

Digging Deep

Today I did a 12 mile run.  I had such a bad run today.  I know we all have them and I don't want to dwell on the fact that I just didn't love my run and felt slow and crappy the entire time.  I should be happy that I ran 12 miles this morning...but I'm not yet.  


I had to dig so deep to keep up with the girls on the run today and just to finish in general.  I trailed behind them for most of the run today and no matter what I did just wasn't fast enough to keep up.  Last night at 4:00 am I was woken up to clean up throw up by a sick kid and couldn't sleep much after that.  Then today it was low 40's and rainy the entire run.  I couldn't wrap my head around buckling down and going for it.  

I need to remind myself that I did it and even with stopping at red lights and a few very big hills I was still at a decent pace.  It's ok to have a bad run....it's ok to have a bad run.....it's ok to have a bad run.  I think I'll keep chanting that until my next run!   


Here are a few quotes I found today that motivate me to keep on going.

Getting up at the butt crack of dawn

Today my alarm went off at 5:10 am.  It pains me when I look over and see that time on the clock and know it's time to get up to go workout. I remember the good days of college and when I was first married heading to the gym after work.  But once these little darlings came into my life all of that changed. I work full-time so there was no way I was going to be gone another hour after work anymore. 

 

This morning my sweet little 3 year old came into the bathroom while I was putting on my running shorts crying.  She was so tired still and really didn't want me to go running.  She told me to put my pj's back on instead and go back to bed.  SO TEMPTING!  But instead I took her back to bed and told her I would be back soon. She made me promise to be back in 3 minutes (everything is 3 to her) and she was fast asleep before I left the house.  When I got home from the gym around 7:00 all 4 munchkins were still sound asleep.  I don't love getting up so early (although doing it for over 9 years has made it much easier) but I do it so I can workout without taking any time away from my kiddos.  Working out makes me a better mom. I am glad that I have the awesome workout buddies I do who have kids too and have to workout way too early with me!

Today's Workout:  speed work on the treadmill

1 mile warm up (9:00 min/mile)

Mile intervals (3 times)

1 mile @ 7:47 min/mile

1/2 mile recovery

 Followed by 20 minutes of weight training. 

Winter Running Gear

It was 22 degrees this morning when I left my house for a 5 mile run.  Brrrrrrrrr. I run outside as much as I can in the winter because I really don't love treadmill running.  Anyways.....here is some info on how I dress to stay warm while running in freezing temperatures.

On today's run I wore a long sleeve shirt and a fleece jacket on top.  My Adidas supernova fleece lined running tights with extra warm running gloves (they have a cool wind breaker mitten that goes over the glove) and a hat. It took a few miles before my legs warmed up. It might have been a little warmer with a tank under my long sleeved shirt or maybe a more fitted shirt so my tummy wouldn't have been so cold.  The hard part with too many layers is that I feel constricted and if I sweat too much then I get even colder.

Here are my guidelines for what I wear at what temperatures. 

55 degrees - this is tank top & shorts weather for me!!  The sweet spot for me is actually 53 degrees (perhaps I'm a bit OCD to know this is my exact favorite temperature for running).  

45-55 - capri's with a tank and sleeves.  I love my sleeves!!  Sometimes I'll throw on my fun stretchy gloves if it's closer to 45 degrees as well.  I also like to wear a bandana to cover the top of my ears.

35 - 45 - light running tights or even my capri's if the sun is out and a long sleeve shirt with my very favorite stretchy gloves.  And to keep my head warm a headband that completely covers my ears.

30-35 - cold weather running tights a short sleeve shirt and long sleeve shirt.  A headband for my ears and stretchy gloves.  Sometimes instead of tights I will wear bike shorts with a loose running pant.  

20-30 - long sleeves with a running jacket and either my fleece lined pants or capris with my loose pants over them to keep my quads and buns warm.  A warm hat is a must at this temperature as well as warmer gloves.  I hate it when my fingers never warm up on a run. I usually wear my smart wool socks when it's this cold out to keep my toes warm too.  

I hate running if it's under 18 degrees.  I don't remember why but at some point we decided that was our low point for running outside and if it's that cold it's treadmill time.  I have run in single digits a few times but that was only for races never just to go run. 

The Earn Your Turkey Run 2010
It was 7 degrees when I ran and when my kids ran it was 12 degrees!!! 
I love that Sophie is wearing her snow boots!

  

What a cold cold morning this run was too! 
I don't remember the temp but we all had frost on our eyelashes

Just a note:  I run a bit hot and some of the girls I run with are always 1 layer more than me.

Workout Music

I love music when I workout.  It can totally change my mood.  If I'm struggling during a workout I can turn on a good tune and it will totally motivate me.  Usually when I teach spin I just turn my iPod on shuffle with workout music and go from there.  I change the songs if it's too fast or slow for what we're doing and sometimes if a good song comes on I'll completely change what I'm doing and do some extra jumps or intervals.  I love just going with the music.  So today for my spin class I decided to create a workout that was all based on just doing what fits best with a song. I decided what type of things I wanted to do then put together a playlist to match the workout.  Then we just turned on the music and did the workout.    

Today's Spin Playlist:

The Workout:

Song 1 - warm up

Song 2 - seated hill climb (tap up the tension each minute)

Song 3 - fast flat (lower tension quick tempo)

Song 4 - seated hill w/high tension

Song 5 - hill sprints (30 s. on/30 s. off)

Song 6 - standing run

Song 7 - recovery

Song 8 - tempo hill

Song 9 - hill sprints (30 s. on/30 s. off)

Song 10 - seated hill

Song 11 - standing hill at a faster tempo

Song 12 - jumps

Song 13 - sprints (faster during chorus)

Song 14 - cool down


Does music effect your workouts like it does mine?

I still can't walk

I think besides my marathon this is the longest and the most soreness I've ever had!!!  I can't go up or down stairs and my legs have been getting so tight if I sit too long at my desk.  I didn't do anything post race.  I didn't stretch, drink a recovery shake, or anything and I am paying for it now.  I really need to take better care of myself and do my post run routine no matter what.  

Here is what I usually do: 

Liquids.  I drink a full water bottle and a full gatorade right after I run.  I can't seem to absorb the water unless I alternate it with electrolytes.  I drink g2 usually because it's easy and not too many calories and I really like the grape taste. I do this after all my weekly runs no matter the length.

Protein Shake.  I try to drink a high protein recovery drink after every workout I do and especially after a long run.  Right now my favorite recovery drink is the Winder farms chocolate milk recovery drink. I mix it in my awesome new Bledtec with a scoop of reduced fat peanut butter and ice.  DELICIOUS!  If I'm taking an ice bath I heat it up and drink it like hot chocolate instead.  

Roller.  I have a foam roller that I use on my legs and back after I run and before bed.  Sometimes I just speed roll because it hurts less but I get the best results if I go slow (it hurts so much when I do this....but it's the good kind of hurt) and stop in a spot for 15-30 seconds if there is pain there.  Then it usually lets go and feels better after a few tears and maybe swear words.  

Stretch.  I try to stretch right after my run and at night before I go to bed.  Lately it's been so cold after my runs that I haven't been stretching and I can feel a difference in my legs when I don't stretch.  Even after a short run I stretch.

Ice bath.  I only do this after long runs (13+ miles) I fill the bath with cold water until it looks like it will just cover my legs.  Put on at least 2 layers on top - a warm sweatshirt is a must!  I make sure I have my phone - it provides a stop watch and entertainment.  I like to talk about how much my ice bath sucks cause it makes me feel better.  I get a warm drink then I slowly get in the bath.  After I'm in the water I dump at least 2 big bags of ice in the water with me and start my timer.  I usually go for 10 minutes.  The first 3 are the worst then I'm so numb the rest goes by faster.  I can honestly feel the swelling going out of my hip and knee joints.  It's the worst kind of pain but has awesome results.  Then I hurry and drain it and take a hot shower.

Support or Peer Pressure?

At the race expo on Friday night there was a booth to sign up for the Utah Valley Marathon.  We had been discussing the race a little on the ride down so we stopped at the booth to watch the video and check out the course.  I might have put a little pressure on the girls to sign up - at least for the half marathon so I wouldn't be alone.  A few of them were thinking about it seriously and since it was cheaper to sign up there they did it.  Somehow 3 of the girls ended up signing up for the full marathon. I even said something to the effect of "I don't know what just happened but I LOVE IT!!"

I couldn't be happier!  I love running with the girls.  After all, misery loves company!  Now 5 of the 12 people from our Ragnar team will be running a marathon the week before Wasatch Back next June.  

2011 Ragnar Team 

P.S. I can't even walk today because my quads hurt so bad.  Note to self: ice bath and roller no matter what after a steep downhill half marathon!! But the good news is that if I can keep up my training up and the pace I ran for 13 more miles I will get my qualification time and I still have 7 months to go before the race.

Snow Canyon Half Marathon

After my mom and brother and husband all talked me into going to do my race I headed down to St. George.  I decided to go and packed about 15 minutes before it was time to go.  Ugh.  We drove down, ate at Subway, and went straight to the race expo to pick up our numbers.  We got there about 30 minutes before it closed.  

This morning it was so cold for St. George and I didn't pack very well for the weather.  Dang it.  I wore knee length  shorts, a tank, my sleeves, gloves and ended up keeping on my race shirt for the first 4 miles.  I absolutely hate having something tied around my waist but it was too cold to not wear it so I had to deal. 

The course is BEAutiful and very downhill.  My legs and feet hurt by mile 8 and I could feel a blister forming on my foot from the steep down grade but it made for a nice fast race.  My only complaint about the race is that there wasn't enough water on the course.  The first water was at mile 4 then again at 7, 10 & 12.  I drank at all 4 stops and still didn't feel like I got enough fluids and have had tummy cramping most of the day.  Next time I will carry my own water on this course.   The wind picked up around mile 11 and I got super cold and just didn't have a lot of get up and go for the last few miles.  I just felt so slow.  I wasn't wearing my garmin so I had no idea how I was doing but I got past by more people than I would have liked.  I still finished in 1:44 clock time (I haven't seen my chip time yet) and it is my PR for a half marathon but I wish I felt better when I was running.

My blister

Jill and I after the race

Right after the race we left, showered and got in the car to come home.  It was a 24 hour whirlwind trip and I am super sore from sitting in the car for 4 hours right after the race but it was worth it to do the race.

The Dilemma

Sometimes being a mom and a runner don't go so well together.  All 4 of my kids have been sick at some point this week with fevers, headaches, chills, etc.  That means I haven't gotten a good night sleep once because for some reason they are never sick at the same time.  Since I haven't slept well I have missed a few of my morning runs.  I hate it when I miss a run in the morning because it's nearly impossible to fit it in later in the day (again because of the kids).  I am definitely getting a treadmill (and soon) to help with this issue.  

Also, I am supposed to head to St. George this weekend for the Snow Canyon half marathon.  I signed up for the STG runners series to get into the marathon and need to do 2 races down there.  I feel so guilty leaving my still sick boys with someone else since dad is still out of town.  

The big dilemma is that I really want to do the race and check it off my to-do list but I also really want to be a good mom and be here for them.  I have 2 hours to decide what to do and it is stressing me out. UGH UGH UGH!!

Weight Maintenance Tips

While waiting for my massage the other day I was reading an article on weight loss in a readers digest magazine that I thought had some good stuff.  Here are the points it had for maintaining your weight once you've lost it.

• Eat breakfast.
• Eat a calorie-aware, moderately low-fat diet that includes complex carbs.
• Get plenty of exercise at moderate intensity. Walk!
• Self-monitor through frequent weigh-ins and a food and exercise diary.

So how do I do in these areas?  

Well I usually have a high-protein shake everyday for breakfast.  Check.  I think I eat pretty calorie-aware but I don't always eat complex carbs - I love pasta so much!  I definitely get plenty of exercise but I don't walk I prefer to run or ride.  I self-monitor by weighing myself a few times a week and making sure that I only vary by a few pounds at all times.  I am also a bit OCD about my exercise "diary".  Between my blog and the running app I have on my iPhone I know the miles I run and the workouts I do.  I'm not great at tracking my food in a diary unless I'm trying to lose weight.

Do you do these things or have other great tips for maintaining your weight?

Tempo Running on a Treadmill

Today was a tempo run.  6 miles total with 4 @ an 8:25 pace.  It was 28 degrees this morning so it was a treadmill day.  Normally I'll run outside in 28 degrees but I'm not quite ready for it to be this cold yet!!  


This workout was cake to do on a treadmill.  I didn't have to think about my pace at all I just set it on the treadmill and ran.  It wasn't a hard pace and I know I can run faster but I want to follow this training program to make sure I don't get injured and am ready for the marathon in June.

Please Don't Judge Me

Today is Halloween so it's a bit crazy. My sweet 3 YO kept me up until 3:00 am sad and crying with a fever. So I missed my run this morning.


It wasn't easy but I managed to fit in a run while dinner was cooking. I went in my full witches costume makeup which I'm sure looked ridiculous. Oh well I got my run in.


And now I'm handing out candy still in my running clothes because there isn't time to shower and I put on a sweat band so my sweaty running clothes look like a costume. Like I said. Don't judge me.

Nice bright red lipstick!

All for a Pumpkin Bar

Today I decided to add about 20 extra minutes to my spin workout because I simply ate too much last night.  I really wanted a pumpkin bar - I just LOVE them!  

I'm a big fan of the whole exercise thing in order to enjoy my favorite treats.  I do try to eat healthy most of the time but as the holiday's are coming there will be lots of yummy treats around. Plus my favorite winter comfort foods are higher in calories. So...I have been thinking about what it takes to burn off the food I eat.  

I burn about 100 calories each mile I run.  If I eat 1 serving of a pumpkin bar (w/yummy cream cheese frosting) it's about 300 calories then I have to run 3 miles to burn it off.  Is it worth it?  Sometimes yes.  Sometimes no.  When I go to Cold Stone for a treat my calories add up fast.  Sweet Cream Love it: 530 + Oreo cookie mix in: 120 + Caramel: 90 = 740 calories total or 7 1/2 miles. WOW!  

Of course I can look it another way too.  On a typical week I burn between 3150 - 3550 calories.  So as long as I am smart about the majority of my meals I'm fine with date night treats and splurging once a week guilt free.  

Today's Workout - Cardio Circuit.

Set 1:  

Fast flat

Seated hill (high tension)

Standing hill sprint  

1 min. of each @ level 1 intensity (50%)

30 sec. rest

1 min. of each @ level 2 intensity (75%)

30 sec. rest

1 min. of each @ level 3 intensity (100%)

2 min. jumps @ level 3 intensity (100%)

1 min. rest

Set 2:

Sprint w/speed bursts

Isolations

Standing Run

1 min. of each @ level 1 intensity (50%)

30 sec. rest

1 min. of each @ level 2 intensity (75%)

30 sec. rest

1 min. of each @ level 3 intensity (100%)

2 min. hill sprints @ level 3 intensity (100%)

1 min. rest

Set 3:

Sprints - speeding up every 10 sec.

Seated hill - add tension every 10 sec.

Standing hill spring - less tension/more speed every 10 sec.

1 min. of each @ level 1 intensity (50%)

30 sec. rest

1 min. of each @ level 2 intensity (75%)

30 sec. rest

1 min. of each @ level 3 intensity (100%)

2 min. hill sprints @ level 3 intensity (100%)

1 min. rest

Then last minute I added about 4 more songs of hill sprints/seated hills/speed work just to burn off my calories and just went with the music.

Nike+ vs. Garmin 305

I was asked if I like running with my Nike+ compared to my Garmin so I thought I'd do a full write up about both of them.  I have the Garmin 305 and I have run with it for years and I love it.  This year my work did a contest and for every 1000 miles we ran/walked we donated a scholarship to kids in Malawi Africa.  So I got a Nike+ to be part of the contest and tracked all my miles.  Just for the record I was in the top 10 overall on miles and the #1 corporate employee with the most miles.  OK back to my comparison...

Accuracy.  The garmin gps seems more accurate than the Nike+  since it only uses a pedometer (unless you use your iPhone then it adds gps - but I don't run with my phone).  At first my Nike+ was off quite a bit but I have calibrated my Nike+ a few times and it is much better since I did that.  I'd say on average it's about 0.1 mile off.  When I run on the treadmill my Nike+ is exact with the treadmill so I don't know exactly where the discrepancy is.

Ease of Use.  The Nike+ requires two pieces - the foot piece and a piece that goes into my iPod.  If you run with your iPhone you don't have to have the 2nd part.  I don't run in Nike shoes so I got this little shoe attachment for the pedometer (I hear they have wrist ones too - but I'm not sure how that would work and my foot piece was free from work).  I just move it to whatever shoes I'm wearing and I'm good to go.  With my garmin I just throw the watch on and off I go.  However the watch is very bulky and sometimes it annoys me when I'm running.  It also makes it difficult to take off extra layers when it's cold outside.  My Nike+ doesn't take any time to locate satellites either.

Post Run Information.  I never hook my Garmin up to my computer so this might be an inaccurate comparison.  I upload my Nike+ data almost everyday and I can look at my total miles, set goals, look at each miles pace breakdown, put in details about my run (weather, hills, etc).  I really like the constant feedback from my Nike+ and the little shout outs it gives me when I hit specific goals (fastest mile, furthest run, you hit 1000 miles, etc).  I'm sure the garmin does more of this but it just isn't as convenient to hook up to my computer as my iPod is.  

Additional Information.  One thing that I've noticed is different running with Nike+ instead of my garmin is that I'm not nearly as OCD about watching every detail during the run.  I run and it tells me when I've hit each mile.  It counts up to half way then down which I like and other than that I am just running along with my music.  I never look at my pace to speed up or slow down. I feel like I can run at a more comfortable pace when I only have my Nike+ on.  And I haven't slowed down a bit if anything I'm a bit faster than I was last year (but I don't think that has anything to do with my Nike+).  However, that goes both ways.  When I'm training hard the Nike+ doesn't push me hard enough or tell me any details so on tempo runs or speed work it doesn't work and I wear my Garmin. 

I love that my Nike+ hooks up to my nano and most of the time I just have my music on really softly in 1 ear so I can chat with the girls but I'm so used to have it with me that if I'm struggling on a run or going up a tough hill I can turn up the tunes and push myself.

P.S.  I didn't realize how dirty my shoes are.  I am so embarrassed :)  

A goat on a leash?

Fun things about today's run:

• We saw a woman walking a dog and her hubby walking a goat on the trail.  Hilarious.
• A crazy kid rode his skateboard down "suicide hill" and stopped by jumping into the grass and his skateboard flew across the street under the tires of the car that had to stop quickly.  A little scary.
• I ran with Todd.  This never happens.  Never I tell you.  We both plugged in both earphones and didn't talk at all but it was great to have him running with me.  Don't tell him or he  might not run with me again - but I loved it!
• Todd was a stud on the run.  He ran in the morning instead of the night and high altitude instead of sea level where he normally runs and has already put in 23 miles this week.  I'm so in love!
• Perfect scenery on the run.  The fall leaves are amazing right now and Todd ran with his shirt off.  Two of my favorite sights!!
• I made up the route as we went and because I have put so many miles on the road here we ended our 10 miles within a block of our house.  Perfect.
• I burned 1000 calories (Todd burned 1400 - no fair) so I can enjoy date night tonight guilt free.

 I am now blogging while enjoying a chocolate/peanut butter shake made in the Blendtec I won at the Pink Series half-marathon.  Life is good!

The bad things about today's run:

• I forgot to glide and am a bit chaffed from my sports bra.
• My hip was bothering me for most of the run (hopefully the roller, stretching and advil will take care of it).
• I didn't drink enough water and now I have major tummy cramps.  I know better!
  
• And I'm too exhausted to do any of my to-do list!

Today's Quote

I saw this on twitter and thought I'd share.

Run your OWN race....the easiest way to get BURNT out of life, is by trying to keep up with somebody else!

I really like this quote and I actually chant "run your own race" to myself all the time during races.  It's easy to just go with it during training runs but sometimes when I get out there in a race I start to either doubt myself or push myself too hard or not push myself hard enough.  It is really so important for me to remember to just run my own race.   

Running Faster

Today's workout was a tempo run.  6 miles total - warm up then 4 miles @ 8:25 pace then cool down. It's all about learning to run faster. Right?  When I first set my Boston goal I talked to my big sister (who is my running idol) and she told me one of my goals needs to be to get very comfortable running at an 8:00 min/mile pace and tempo work is one of the ways I'm doing that.

I wore my garmin today to watch my pace since we were running outside (something I've been trying not to do much lately because I am trying to run where I feel comfortable and then let my nike + tell me my pace when I'm done). The 4 miles at tempo ended up being an 8:13 pace average and the full 6 miles was an 8:24 pace. Hooray!! 

During the tempo portion I kept thinking we should slow down but it felt good and we were holding the pace fine so we just ran that tempo. It felt good to push it a little more than normal. Plus the only way I'm going to qualify is if I learn to run faster!

X-Training Workout

Today I taught spin.  I thought endurance sounded like fun and since I control the mic that's what we did.  :)

Here's the workout:

10 minute hill - tap up the tension every minute.  Mix up seated and standing and occasionally when the music is good speed up.

5 minutes of hill sprints - 1 minute sprint followed by 1 min slow seated hill with high tension

2 minutes low tension high speed

5 minute hill - tap up the tension every 30 seconds until maxed out

1 minute hill isolation

5 minute tempo work on the hill - mix up seated and standing and do speed bursts

1 minute recovery

tempo endurance interval set:

4 minutes medium tension & speed

3 minutes higher tension & faster

2 minutes higher tension & even faster

1 minute higher tension & as fast as you can go

1 minute recovery

5 minute hill work - high tension w/ a good pace adding in 15 & 30 second speed bursts

After spin I did 25 minutes of weight training & finished it all off with a nice big recovery shake for breakfast.

A great buy

While grocery shopping I saw a sale on one of my very favorite winter runner items.  Black stretchy gloves.  4 for $5 - how can you go wrong?  I keep lots of them around the house so that I always have a pair even when I haven't done my wash (not that this is a common occurrence in my house... hee hee).  I love these for races too because it will be cold at the starting line and for the first mile or two then it warms up and I can just throw them away without any cares at all.

Seriously, if you see these gloves and run outside in the winter, or fall or spring buy them.  You won't regret it.

P.S.  today's workout was an "easy" 5 mile run.  I didn't sleep great last night and wanted sooooo badly to sleep in but since I didn't run last Monday I knew I couldn't dog out 2 weeks in a row.  I love the guilt of having running buddies waiting for me to keep me going!

1000 miles & Race Shirts

Today on my 9 miler I hit the 1000 mile mark for 2011!! It has been so fun tracking my miles. A great goal for any runner to set.

Here's a question for you. Do you wear your race shirts?

I have a long sleeved one that is one of my very favorites but other than that one I never wear them. I don't know why. Maybe because they are short sleeves and I prefer tanks? Maybe I don't like being tagged to a race? I really don't know.

I wore my Ragnar shirt today because it was a little too chilly for a tank. Half the run I thought about why it was the first time I've ever worn it. 

Pink Half Marathon

Last week I ran the Pink Series half marathon in Park City, UT. This is the first all women's event I've ever done and I have been looking forward to this race for months. I even did several long runs in different cute pink outfits trying to decide which one would be best for this race and then the week of the race it all changed. A cold front came in and ruined all my cute outfit plans.

The morning of the race it was 32 degrees with an awesome snow/rain combo coming down. I changed my outfit a few times and was very worried that I would freeze since all I had were capri's and no full length tights. I ended up wearing capris, a long sleeve shirt, my sleeves (which only lasted 5 miles), a water proof vest, gloves, a hat & ear warmers. I didn't take my camera with me so I only have a few iPhone pictures.

The girls and I huddled up before we got on the bus

The race itself was tough. The conditions were probably the worst I've ever run in and Park City is at a very high altitude and pretty hilly. I was so not looking forward to running in the cold that we sat on the bus until minutes before the gun went off then after the gun went off took off my sweats, threw my bag in the trailer and started running. I wasn't too worried since it was a chip run. The only bad part about doing that was that I had to weave around people for much longer than I like to at the start of the race.

After all 4 of us finished we were so cold that we didn't stay and mingle at all. The after race party looked like so much fun but it was just too cold. I didn't even get an after race picture until we were back at the hotel. The faces are just to show how we felt about the weather not the race.

Cuddled up in bed trying to get warm post shower - I love it!

I saw this quote on twitter yesterday and I think it sums up exactly how I feel about this race and running in general.

We may run a lot of miles, but it is important to take our friends with us along the way. The road will be a sweeter path

Day 1 of official training

Today I did speedwork. It's been a few years since I've done it and it felt great. I am using a program from Smart Coach on runnersworld.com to train for the marathon. It's not a typical 12 week program you start to get ready for a race. It just starts you as soon as you go online and you train from start until your race no matter how long. The sooner you start the faster & stronger you are for the race. I put in my age, gender, typical weekly miles, how hard I want to work and past marathon time (you can use any distance) and it spit out one heck of a plan for me.

Today's workout was 4 miles. Warm up for a mile then 1600 meters at 7:53 pace two times with 800 meter recovery. Rather than try to pace it using my garmin I met the girls at the gym and we did it on the treadmill. I actually loved doing intervals on the treadmill. I am a treadmill hater normally but it helped me set and maintain my pace without thinking about it. Plus I could do my quick 25 minute strength training workout right after and still get home in time to get the kids off for school.

I'm back

I haven't been on this blog in a while but it's time for me to get serious so I will now be blogging more frequently. I have decided that I am going to go for it. I'm going to do everything I can to qualify for Boston next year. I have signed up for 2 marathons. I turn 40 next year and I have a really hard program created that I am going to follow. I will get faster. I will get stronger and I WILL QUALIFY!

I just couldn't do it

Today I was supposed to run 14 miles. For some reason I just wasn't feeling it this morning. I don't know if it was starting at 5:45 am, not sleeping good last night, not drinking enough water yesterday or the steak dinner I ate last night. But it was just a bad run for me. At mile 9 in the loop there was a way to make the run a mile shorter and I turned to the girls and said "I can't do it I'm only going 13". Traci turned to me and said "WHAT???? You never do that. In the 7 years we've run together you have never asked to cut it short." Well - today was my day to cut it short. I honestly didn't have it in me to go 14. My legs were heavy and I was just plain out of steam. The girls were so nice and ran with me (I'm sure deep down they were secretly happy to do 1 less mile).

Some days feel great and others days just don't. I'm glad my not feeling great run was on a training day and not a race day.

Running in the Rain

This has been a very wet & cold spring. I am so sick of running in the rain. I hate my feet being wet and being wet and cold. I have to wear a hat or I can't see because I'm getting pelted in the eyes. People at work ask me why I run outside when it's raining. Well....if it only rained every once in a while I probably wouldn't. But it has been raining non-stop for weeks and I can't stop running, I don't want to run on a treadmill and I'd might as well get train in these conditions in case it's raining during the race.