22 miles baby!

Gourmet, Me and Par-Tay looking good after 22

This picture is obviously posed to make us look as dramatically tired as we felt.  Every time I see this picture it cracks me up.  I should probably care more that I look so ridiculous but I can't because it's too funny. 

Today we did our longest training run - 22 MILES!!  Our training has us doing 3 20 milers but the jump from 20 to 26 seemed so big that we decided to make our second one 22 miles.  I might have been regretting that decision at mile 21.25 when we were running up a very steep hill to get home.  But we did it the whole darn thing.  

I wore my marathon outfit to test it out and it worked like a charm.  The skirt and tank didn't bother me at all and there was lots of room for gels.  I wore my compression socks and a brand new pair of shoes.  That could have turned out bad but I didn't end up blistering at all from the new shoes - thank goodness.  

Rather than wear fuel belts or carry water bottles I dropped some off last night.  I didn't do a very good job of hiding them - I just put them in the grass at a few different miles.  Good thing no-one decided to take them or throw them away because I wasn't really thinking last night.  It was perfect.  I loved not carrying anything for such a long run.  I did a roctane GU at mile 5, another regular GU at mile 11 and my third was a roctane that I took at mile 17.  My legs felt pretty good and I think the distance between them was perfect.  I drank one of the new gatorade Fit series drinks.  I really like them for running - the bottle is small and has a pop top and it's a very light refreshing flavor and only has 20 calories.  I have to have electrolytes or my tummy cramps so this was perfect for me.  

When I got home I did the usual.  I did a 10 minute ice bath, drank a high protein recovery drink, drank another gatorade, and took some aleve. 

Looking Back

Today while I was getting my butt kicked by the treadmill and my speed workout I was thinking back to early last October when this adventure began.  Rather than do a basic 12 week training program I decided to do Smartcoach from Runners World and basically it just starts you training that day (thank goodness the girls were up for the challenge so I didn't have to go it alone).  My "training" will end up be 36 weeks for the Utah Valley marathon and a full year for St. George.  CRAZY!!  When I first started I thought it might burn me out but honestly I don't know if I've ever loved running more than I do right now.  I feel stronger running than ever and I spend way more time running too :)

The first week of  the training my speed work was an 8:00 min/mile.  I remember feeling great that I conquered it and today I was running close to that for my "jogs" between my speed intervals.  The distance was only 4 miles with 2 mile intervals too and today I did 10.5 miles with 5 mile intervals.  It makes me happy to see my progress.

The crazy thing is when I started this program I was already in "good" shape.  A few weeks after I started it I ran a PR at the Snow Canyon half marathon. I love feeling like I can push my body this hard.  I don't want to get too anxious or excited about the marathon but really I'm more excited than nervous at this point.  I am going to do my best to have a positive attitude and go into this marathon ready to kick some butt!

Today's workout:  10.5 miles total.  Warm up 1 mile. 5 sets of intervals at a 7:18 pace with 1/2 mile jogs between then finish with another 2 miles then a half mile cool down walk.

Tomorrow:  rest before the 22 miler on Friday!

2012 is my year

I signed up for another marathon - St. George Oct. 2012!!  Bring it on!

Today I taught spin (focused mainly on endurance hills) and lifted weights.  Tomorrow is speed work and it looks like it's going to be a tough one!

All about the long run....

I bought a few new pair of shoes.  Yes I love Saucony - I got another pair of Kinvara 2's (I think I'm on pair #6 now) and I am trying out the new Guide 5 just to mix it up with all the miles I've been putting in.  The third pair is for the hubby - he's trying out the Kinvara 2 as well.

 Took the kids out to dinner Friday night before the long run and loaded up on pasta. Yum.

My hips were hurting after the run so I decided to do an ice bath.  There were still bubbles in the bath from my kids bath the night before.  Rather than spend anytime washing them down I just left them in and loved how fancy it made my ice bath :)

I've been trying hard to not drink so much diet coke - but after a long run and knowing I would be working on my garden the rest of the day I had to swing through the drive thru and get my favorite mix of DC.

Some Details:  We did our 16 miler in the canyon again and I feel like I'm getting a good feel for the marathon course.  I tried the new accel gel (rapid release) and didn't love it.  The flavor was too sweet and I didn't feel as much of a difference as I do from GU Roctane.  I took my accel gel at mile 5 and a roctane at 11.  My body was tired by the last few miles but we were pushing our pace.  We finished the run at an 8:25 pace - fast for me. 

Today:  This morning was our usual 10 mile Monday morning run.  I forgot my Garmin so I have no idea what pace we ran but it felt just like every other Monday morning - I was tired and grouchy :)

Tomorrow:  spin & lift

What I do before long runs

I had to do a presentation at work today - which meant I wanted to look good - which meant wearing heels.  I hate wearing heels the day before a long run they make my feet and hips hurt! (I'm soooo old) 

So when I got back to my office after my presentation was over slipped off my shoes and started rolling my feet on my tennis ball.  I do this a lot - I keep a tennis ball under my desk.  (Note to people who work with me - NEVER touch the tennis ball under my desk it's all sorts of foot nasty!!) 

Other things I plan on doing today to prepare for my long run tomorrow:  

• drink lots of water
• eat a good dinner (mexican food and pasta are my favorites)
• roll out my legs
• go to sleep early
• not walk around in these heels all day :)

 Anything special you do before a big run to get ready?

Hill workout

Today was a Ragnar training day - or in other words - a really hard hill workout day.  We got to sleep in today and met at 5:45 am (how sad is it that meeting at 5:45 is sleeping in...)  We ran from Kiwanis Park up to the Y then back down.  It was 4 miles total - and every single step was either straight up or straight down.  The burn when doing hills like that is so different from the other runs.  It feels like pure strength training not running.  

Tomorrow:  REST!!!!

Saturday:  16 miles

p.s. please forgive me for the quality of this picture and even more for the crazy headband - I just didn't feel like wearing a hat today

Finding a Running Partner

This is to answer a comment on the blog from Tina - so here you go girl.  I am not good at working out alone - truly it nearly kills me!  I've been known to force friends, family, roommates, etc to workout with me over the years.  When I didn't have someone to workout with me I would go to classes at the gym so that I wasn't having to motivate myself.  

Several years ago I lost my workout partner (my little sister) to a move and was just starting my family so I needed exercise more than ever.  I was teaching spin at the time and this awesome girl (pictured below) came up and said "I hear you do triathlons...want to bike outside together sometime?"  I had very little experience riding outside so I was excited to learn all the tricks of road biking from her.  We met and went for a ride and 8 years later we still workout together!!  We did tri's for a few years, have had several kids, have done century bike rides, and lots of running races together.  She is my perfect match - we started out close to the same level (she was a little bit faster than me which was good) - similar things motivate us - and I never get bored talking to her.  Even on our 6 1/2 hour century when it was just us. 

Dirty Dash 10K - Sept. 2011

As the years have passed we've found lots more friends to run with.  Usually when someone wants to run with us I just tell them we run early in the morning, what mileage and pace we run and they can decide if it sounds fun. Our group of running girls grew a lot when I signed up to run Ragnar on an all women's team.

 I have a huge base of running friends now and love it!! 

Anyways....here are some ideas for finding someone to run with:

1 - Start working out alone and keep your eyes open.  If you're out running in the mornings you'll see the neighbors who are out running.  This way you know they workout at the same time as you. 

2 - Go to classes at the gym and meet people.  You'd be shocked how close someone might live that you'd never meet otherwise.  And again you know what time and how they workout.

3 - Post it out there on facebook to see who else is dying to find a workout buddy but is afraid to ask.

4 - Try a Saturday group run.  They sound way intimidating but there are lots of different levels of runners there and your pace will naturally select people for you.  I know runner's corner does them and I'm sure other running stores do as well.

5 - Force someone to do it with you!  It worked for me for a few years with my sister :)  I just told her we were doing a race - signed us both up and found a training program for us to do.

Boston

Today was the Boston Marathon.  I loved following the lead runners via twitter. Talk about awesome  athletes.  I loved having a few bloggers that I follow that ran the race and being so excited for them as they prepared and I can't wait to read their recaps.  I don't even know them and I'm excited for them.  

 

A few years ago I got to go support my sister when she ran Boston.  It is the most amazing race.  Absolutely inspiring.  Part of me has wanted to be a part of it since then and part of me just knew there was no way I am hard core enough to race with people that fast and amazing.  I still have no idea if I can qualify - especially since they made it even harder to get in but I'm going to keep training hard and do everything I can to try.  I have two chances this year to give it a shot!!

Today's run:  10.5 miles - the usual Monday early morning run

Tomorrow:  spin and weights

Stop Light Humor

Since today is a rest day I thought I'd just post something to smile about.  And really this is a very true statement.  I've always cracked up at people jogging at stop lights :) 

And usually instead of stopping at the lights we check for cars and run through them (pretty easy at 5:30 am)

Recovery Drinks - I love them!

Today's run was 10 miles.  I ran 2.5 to meet G then we did 5 miles of serious hills.  I was dying.  My legs felt like they weighed 100 pounds each.  Then after our hills I ran the 2.5 miles home.  

Today's recovery drink:

Winder Farms recovery chocolate milk

1 T. almond butter

1 frozen banana

1/4 c. oats

2 T Udo's oil

Delicious!  I like the texture the oats add to the drink - it feels like more of a meal.  I drink a protein shake pretty much every day for breakfast.  They are easy and I can get in lots of protein.  I try to drink them within 20 minutes of finishing my workout when I can. 

Tomorrow:  rest

Saturday:  10 miles


Do you have any good recipes you use for your protein shakes?  

Gorgeous Morning Run

 

Seriously it was so pretty on our run today.  I ran to the trail to meet one of the running gals then we ran the trail along the river to the lake then she took me on a new trail along the lake.  It was so pretty.  I had to keep telling myself to look up and the beauty instead of looking down at the pavement.  The lake with the mountains in the background were just what I needed today.  It made my 10 miles feel like 5 and we just chatted and enjoyed the run.  Some days running is just more fun than others and today was one of those days.  

p.s. please ignore my concentration face - why can't I smile and do a self portrait????

Trying to make this work

I found this treadmill workout on pinterest the other day and it looks like it has the making of a good spin workout.  I was going to use it this morning in my class but couldn't quite figure out how to re-create it on the bike.  

Do I do speed intervals with the different treadmill paces or do I add intensity through tension?  Thoughts?

20 Miles and Ugly Faces

I might make the ugliest faces known to man when attempting to show just how unhappy the weather on today's run made me.  I thought we were all making ugly faces....apparently only I did!

This time they look sad and again I've got my ugly face going on

We did our first 20 miler today (since the girls are both going somewhere very beautiful and warm for spring break...I might be VERY jealous).  Last night Todd asked me what time I was getting up to run when I told him we were leaving at 5:45 and running 20 miles he said I sure know how to make running sound not fun.  HA.  

Anyways.....we knew the weather had the potential to be bad today but when I woke up it was clear and 37 degrees.  One of the running girl's husband drove us up the canyon so we could run the marathon course again and head straight home.  The further up the canyon we got we started to notice snow so we decided to jump out and start running.  It was pitch black on the highway (no street lights), windy, and there was hail coming down.  UGH!  It was crazy - the hail hurt so bad when it would pelt me in the face.  We jumped on the trail as early as we could and by mile 3 the hail turned to snow.  It snowed on us the rest of the run.  The weather was so bad today for our run it was almost funny.  We had to adjust our route on the run - good thing we run around town enough to know mileage home from just about anywhere :)

I thought it was crazy that there were no other runners out this morning. There are always runners out - the first runner I saw was at mile 15 then I saw one more guy at mile 19.  Apparently everyone else decided to stay inside this morning and wait until Utah decided to give us back spring.

I did a roctane GU at mile 8 and another GU at mile 15.  Drank 10 ounces of water and 10 ounces of gatorade.  All in all I felt pretty good - all things considered.  Average pace (with walking while taking GU's) was 9:04 pace. 

All the way baby!

I am so focused on training for the marathon that I keep forgetting to think about Ragnar (Wasatch Back).  The races are back-to-back.  6 days apart.  If I think about it I get a little stressed out so I just don't think about it usually. 

I love this quote they posted on facebook - and my amazing team captain sent this out to the team too.  I obviously needed the inspiration.  I love love love it!  This summer I am going all the way.  2 marathons and Ragnar.  Bring it!

Today's workout was a tempo run.  I did a warm up mile then 6 miles at an 8:00 min/mile pace (7.5 on the treadmill) then another 3 miles around an 8:40 pace to finish it off for 10 miles total.  Overall it felt pretty good - especially once it was done!!  I had to plug in my iPod to get me through miles 3-7 but other than that the miles went by pretty easily watching people at the gym and chatting with the runnin' girls.  Love my girls!

Thank you!!

Every week after I teach spin I leave the music playing in the room for those who want to keep riding and then head out to lift weights.  This morning when I went back into the room to grab all my stuff I found a cute card sitting on my gym bag with this awesome little note and gift in it.  SO SWEET!  

It made my morning.  I have no idea which of my awesome gym buddies it's from but I will definitely be using it to buy more spin music.  hmmmmm maybe it was a hint disguised as a gift that I need new music.....

I love teaching spin one day a week.  It's the perfect addition to my running routine and doesn't add extra stress to my busy life.  Plus I get to use all the money I make there for new workout clothes :)

Today:  spin (lots of speed and hills) & lift

Tomorrow: 10 mile treadmill run with 6 tempo miles

A very windy run

I slept in this morning so I had to run my 10 miler after work by myself.  It was soooooo windy!!  I mean seriously can you see my hair blowing?  


I hated the wind.  It made it hard to decide if I was hot or cold because it was too hot out to stay in my long sleeve shirt but the wind would pick up and it was a really cold wind.  UGH.  It also made my pace all over the place.  When I had a headwind I was dying then when I would turn I felt strong cause it was pushing my back.  Then it would come in from the side and my hair was everywhere - it even blew the bobby pin out of my hair! 


I will say that I am very glad I wore my glasses instead of a hat because the dust was really bad today.  


Tomorrow: spin and lift
Wednesday: tempo run (10 miles w/6 at tempo)