Category Archives: plank

A 5K, A Win, and Base Miles

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Workout(s)

So much to catch up on. Where the heck to begin, my friends???  Let’s start with Saturday and work our way forward and then back again then forward again. Keep it all over the place exciting.  Because this weekend had a lot going on. Kind of. Don’t get excited. It wasn’t super exciting stuff. It was nice family stuff, but nothing over the top. As always, I’m going to share the juicy details of a typical running family weekend.  weekends tend to revolve around the run when both parentals are running and training for something.
Saturday- 5k race (we will talk about this in a minute) + 5.3 miles later in day = 8.4 for the day
This put me at 45 miles for the week!!!  It truly does not take a lot to make me happy.  give me some running miles, chocolate and perhaps a new workout tank and I’m on cloud 9.  this 45 mile week included two days off from running, one day was stairmaster cross training. I’m very happy with my first 40+ mile week, which also included two good short races.  and is lacking any pain or soreness.
Sunday- 10 miles am before church + 3 miles after church = 13 for the day.  No garmin.  I actually started with the watch on, and it quite honestly was being a little pisser and bringing my run down, so I shut it off. I wanted it to be a nice easy run, no stress, no fuss- but I kept looking at the watch and getting annoyed that my “easy” run pace was not as easy as I wanted it to be. So I turned off the watch and just ran.  Turned out to be a 7:45ish pace, which is what I was shooting for.
Monday (which is today, for those of you in denial that the weekend is over)- 7.75 miles. no assistance from gps watch.  Hence the pesky “.75” at the end instead of a pretty looking figure 8.  Kind of a bummer. This is where taking pushy mr. Garmin works out well- you don’t get stuck with a “.75” at then end of your mileage.  but you also dontnget stuck with a poor attitude about a certain pace.  I don’t really like decimals with the numbers 75 after them when they are under the miles I wanted to hit.  If the .75 followed the 8, it would have been happy day.  So I’m stuck with 7.75 instead of 8.  I do suppose worse things could happen on a Monday.
So there it is. We’re all caught up on the running weekend. Let’s move back to the racing weekend.
Turns out I’m a sucker for 5k’s, or any k for that matter. I had fun at the 10k last weekend too.  I had to help my 5 year old visualize every “k” from 1 to 10 by telling her how far she would have to run from our house to make that distance.  It was a riveting conversation.
5k’s are frightening. They are a fast, scary, slightly torturous breed of race.  I like that. Thrilling. Challenging. Make you hit up the bathroom every 10 minutes kind of anxiety inducing distance. That might be just me. And that might happen to me before any race. but 5k’s especially.  my stomach starts flipping just thinking about it.  while they are short and fast, I think the challenge of them and the training benefits – both mental and physical – are great. You have to go fast from the start, stay fast in the middle and push it harder in the end.
When my friend said she was running the race, I obviously wanted to join.  and therein lies the problem of dual training parents. The hubs had a 26 mile run planned for that morning. Whats a mom to do.  I thought about hiding his sneakers, but didn’t want to play dirty.  So I’m left with three kids. One race. One parent. Find a way to make it happen…by pawning off the children on friend’s husband. perfect.  This is also why a 5k is great, its a quick race. so my children would only be torturing friends husband for approximately 18-20 minutes.
I signed the girls up for the half mile kids race. and stuck my little crazy man in the stroller.  the girls ran the whole thing. of course, I have no pictures of them running it.  I can’t be photographer/runner/mom/coach all at the same time. The race photographer caught some delightful images of them, but i am not tech savvy enough to hijack them from the website. and that would be stealing. I might be forced to pay for these ones. too cute.  This is the only picture I have – and it’s not very delightful…
I went into my 5k just like my 10k on Sunday- ready to run my best run that morning.  I always go into a race wanting a PR, but it’s just not always the case.  And I’m learning that it’s ok to not run faster at every run, but it’s great to run my best at every run.
On Saturday, my best got me First place overall female.  Happy.  I squeaked in just under 19 minutes. My garmin said 18:57, official time I think was 18:58. What a major discrepancy there.  Average pace was 6:05.  I was 9th place overall finisher out of 385 people- so it was kind of a small race.
This was a bit hillier than my 5k in march. There was a hill within the first 1/10 mile. And then the one that sucked the life out of my legs – it was a 1/2 mile incline from mile 2 – 2 1/2. that’s exactly one 1/2 mile too long of an incline for a 5k.  It wasn’t super steep, but anything other than flat in a 5k is just not desirable.  It was probably like running 3-4% incline on the treadmill. Naturally, that was my slowest mile.  Here are my garmin splits:
Mile 1- 5:50 

Mile 2- 5:55

Mile 3- 6:27 that’s a doosy. There’s the beloved hill. not fun.

Last .13- 5:45

I felt great after this run.  #1 because I had no expectations other than to run my best run. #2 because I came in first. That always makes for a fun day. #3 because I had all of my kids with me. I love having my kids with me at races. I love that they did the kids race too. #4 because it was a new race to me.  I get stuck in a big box of not doing new races and not branching out.  I’m going to branch out this summer.  Lots of new races.  Lots of short, bathroom inducing races. It was a great morning. It would have been cool to PR and win, but that may be pushing it.  Throw a winning lotto ticket on there too and I’d be a happy mama.  I’ll take the win and leave the PR and winning lotto ticket for next time.

I ran in these green monsters.
Mizuno musha. Minimal shoe. 
 I LOVE THEM. I ran the 10k in them too, and will do speed work in them when it becomes part of my schedule. I’ve been training in these pretty little things…

Mizuno wave precision. To the right. I’m not crazy enough to wear 2 different sneakers. But I am too lazy to find a picture of just the precisons. So you get more musha action too. the precison are lightweight, but a little more support/cushion than the musha.

Right now I’m in base building, easy run phase.  These are my immediate goals: (because you do care)
1. Hit 40-45 miles a week through June
2. Keep all miles fairly “easy”, between 7:30-7:50 pace, depending on the day and the mood of my legs.  I would say 95% of my running has been easy, not really pushing my pace too much.  I might do one run a week that pushes it a bit, but nothing crazy.  run easy paces while not stressing about the easy pacing.
3. Keep all of my runs happy.  they have been pretty happy.  I love to run. I don’t think I’ve mentioned that.
4. Avoid injury. Ha. That’s what everyone is trying to do. I can hope for the best and train smart. that’s all I’ve got.
5. Run garmin less for the majority of my runs. The garmin is a GREAT training tool.  but it definitely has a time and a place. right now, that time and place for me is not on my wrist every time I walk out the door. It takes away the enjoyment of my run. And that makes me not happy. And that does not help with #3 above.
6. Add more strength work. I’m like a broken record saying that, because I’m always trying to do that and never really feel accomplished in that.  So I’ll just keep writing it in hopes that it will really happen. Strong core = stronger runner.
I do know how it’s done.  I just need to do it.  Break my 6 minute plank record.
I was definitely getting mentally burnt out on running before my spring marathon extravaganza. I took a MUCH needed timeout from running and feel like I’ve come back with a very new mindset. I’m in this moment with my running.  I’m not thinking about what I used to do and the paces I used to hit, because they were definitely faster. I bring zero stress into my running as far as goals and races.  Instead, I’m thinking about what I am capable of in the future, about what I CAN do and about how I am going to successfully get there. And that means switching things up a lot. My running hasn’t changed, but certain circumstances around it has. I stick to two days off a week, one cross training and one complete rest day – which allows my mind a break and my legs a break. and I’m confident it’s going to keep me fresh for adding more miles and energized for some super speedy workouts in the weeks to come. I leave the watch at home, which means the stress of mile times stays at home too.  I’m excited to do things a little differently, making the whole experience of training for the next marathon a new experience.  A fun one. A fresh one.  For my legs and my head.
Once the base building phase is over in a couple weeks, I will be more than ready to tackle some speed.  my body will be more than ready to add on some miles and get into the 50’s consistently – something I’ve never come close to doing, but I think will make me a much stronger runner.
Now we are all caught up on the racing weekend, let’s catch up on the family weekend. In a short condensed parsgraph, it consisted of running, running, some more running and some relaxing. That’s the perfect weekend to me. Not a lot of plans. just a lot of home time/running time/hang out in the driveway and wear pink boots time.
Turns out little boy pink has another double ear infection.  although, we aren’t confident that last one cleared up, it does explain his particularly devilish behavior as of late. pump him up with some antibiotics and hope for the best.
At the risk of turning this into another 3 day long post that doesn’t actually get posted until sometime at the end of the week, I’m going to have to end it now. so much to share, so little time. I have more chitty chat for you cool kids out there, but I’m going to end this long and drawn out running/training/racing reflections post right now.  I promise I have some fun sneaker talk coming up and a possible opportunity to get some sneaks, but I’m also confident I will probably come up with some super interesting day in the life of Katie talk to fill this blogspace first.  I’m also confident I finished off that jar of nutella over the weekend. I’m equally confident that I see a lululemon trip in my near future.  I’m pretty confident my ear infected 2 year old will be up at 5am tomorrow and that I need to get my hiney to bed ASAP. That’s about all I’m confident about right now.
Fill me in on the juicy race/running details of the weekend?!?

Has your training/running changed over the past year? Has your outlook on running changed?

Do 5k’s terrify you?

What is your favorite race distance?
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Pardon the Interruption…and a WINNER

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Your regularly scheduled blog will return at some point this weekend….just as soon as we (as in the fam and I) finish doing fun things like holding 5 minute planks

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testing out new lululemon gear (ok, that’s just me, not a family activity, that would be weird and unusual)….cool racerback tank because you can never have enough of those little delights, and the sweatshirt.  happy bday.  stylin.

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trying to avoid broken bones and skinned knees without proper safety gear while rollerblading…safety is overrated.

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my girl.  showing off her toddler six pack.  is a 4 year old still a toddler?  probably not.  she’s more like a mini adult.

 

and not running.  (I actually feel pretty good, but still not running.  and it is TORTURE.  complete and utter torture.  to not run when it is 75 and sunny out.  and can think of nothing more cruel, truly.  but smart runner Katie is really shining through right now and we’re going with it)

But you can be sure I will fill you in on why I’m still not running.  I can be sure you can guess why I’m not running.  I’m like a broken record.  something to do with shins and weird leg discomfort or something.  I don’t know.  but I will also fill you in on the good things I’ve learned and why I think injuries and little setbacks make us stronger runners.  deep thoughts to come.

You can be sure I will fill you in on 30th bday shenanigans.  which really weren’t shenanigans at all.  because I am a 30 year old mother of three.  I’m pretty sure I forgot what shenanigans are like.  the last time I partook in shenanigans was in Boston and I swore that I would never do it again.  holding firm.  the only shenanigans I may have partaken in last night would have been something called a peach kicker.  it was tasty.  and it was singular.  leading to zero shenanigans.

 

And the WINNER of the Sweaty Band giveaway is….randomly generated….

marah on April 19, 2012 at 5:24 pm said: [Edit]

hey katie… it’s your bday, and i love the pink/brown band, so i had to enter! my fav accessory to run with is…. Lucy (she makes me feel fast ;) but seriously, it’s actually a very old, very thin, very comfy, very broken in lululemon long sleeve shirt that keeps me warm or cool when needed. i swear this shirt has a brain and knows exactly what i need it to do.

Congrats, Marah!!  I will get these to you asap so that you can enjoy the deliciousness that are Sweaty Bands! 

Now everyone else go buy one from their website!  and please still be my friend even though you didn’t win!  There were a lot of comments and I promise I will come up with some more giveaways in the future.  and I really wanted to comment on all of your comments about your favorite gear and how this is the greatest blog you have ever read running accessories, but I just couldn’t do it all.  and thank you for all of your wonderful birthday wishes!!  makes a girl feel special.  not old at all.

 

I know some of you are racing this weekend, and some are running your first race, whether it be a marathon, or a 5k – GOOD LUCK to EVERYONE!!!  whether it be your first race (good for you for getting out there!!) or you 100th race, speed and fantastically perfect weather be with you.

 

What are some of your fun weekend plans??

Do you like to rollerblade?  I really dislike that tingly feeling that you get on the bottom of your feet when you rollerblade.  just me?  or anyone else experience that?

Next Best Thing

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Workout – elliptical, 30 minutes.  strength, 20 minutes.  I really miss putting ‘running’ next to my workout.  makes me very sad.  I miss it dearly.  I did a pretty easy elliptical workout, just letting the legs rest.  but what my soul really needs is a nice, good run.  I was on a self imposed no run diet for 3 weeks before the marathon to give some TLC to my shins.  it’s now two days after the marathon and I have another one in a week and a half.  stuck between a rock and a hard place.  technically, this is ‘taper’ time, but I’ve been tapering for far too long.  I’m still nervous to run too much because my right shin is lagging behind a bit.  get on board.

this non running is starting to make me very anxious, and fidgety and do crazy things like not stalk the lululemon website or storefront weekly.  it certainly didn’t help that the marathon didn’t go so hot and made me curse all things running related.  what has happened?  who am I?  the world is out of order.  this is by far the longest time I have not run consistently since I really consistently started running last winter/spring.  so I keep reminding myself that there is a season for everything.  everything happens for a reason.  I will get my running back.  whatever I may have lost in these three, four, five weeks will come back, and will come back stronger.  Patience.  I have a marathon next weekend, and this is what I’m continuing to rest my legs for.  This is what I tell myself to keep from doing something crazy like strap on my kinvaras and speed down the street.  not a good idea.

What is a good idea, is enjoying the amazing weather we have had this week.  maybe a tad hot yesterday, but the weather got its act together today and stuck in the high 70’s.  for the sanity of this household and the safety of my town, it’s a good thing the weather is beautiful during April vacation when we have no real plans – the kids can play outside to their hearts content and mommy stays happy.  and the sunshiny days make me want to just get the weights outside and plank my little core away. 

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Bring those weights outside and do another little mommy version group fitness.  my mini planker.  in a dress.  on her toes.  in flip flops.  she’s no joke.

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I really love to do strength workouts.  and they are really so simple and easy to get done.  I just pick 3 or 4 exercises that pop into my head, usually ones that work multiple and different body parts – and circuit through them 3 or 4 times, interjecting some ab work in between.  feels so good.  not running, but it’s soaking up the vitamin D and doing something. next best thing to me.  I am positive strength work made me a better runner.  it may be coincidence, but I neglected my strength workouts quite a bit in training for this past marathon, and I could feel the difference.  something to think about. 

As glorious as the sun and the vitamin D are, there are just those days where after 2 hours at the playground and all afternoon outside – the thought of having to bathe and get three kids ready for bed at the end of a terribly long day makes me weep a little inside.  just a little.  I contemplate sending them right to bed, but the sand in their hair and dirt all over their faces tells me that would be crossing into neglect and that’s not nice.  no one likes to go to bed dirty.  bath it is.  I guess I’ll feed them tonight too.  demanding little children they are.

The little beauties are bathed and sleeping peacefully trying to take down the walls in the bedroom.  at least that’s what I’m hearing from little man’s room.  he thinks sleep is overrated as of late.  he thinks 4:30 is an appropriate and productive time to start the day.  we, his parents, disagree.  but there is not much negotiating with a 2 year old.  he will take the walls down if we don’t oblige.  so here we are.  back to 4:30 wakeups for the past few days.  hoping it’s another phase.  much like my lack of running.  maybe he’s feeling anxious too that his poor mama can’t run.

A List.  for easy reading.

1. I have been diligently icing and stretching.  I’m an icing and stretching convert.  I never used to do this.  ever.  if you have tightness, soreness, any-ness, take the time to love it, nurse it, heal it.  you need it.  never too busy for ice.  and a roller. 

2. Speaking of ‘recovery’ and preventive activities, I am going to talk more about that later in the week.  which probably means it will be more like next week or the week after because some how these weeks go by and all I can figure out how to do is talk about nonsense on this little blog and the meaningful stuff just sneaks in here and there.  but I did read some good things.  they will find their way onto this blog.  stick with me.

3. I am meeting up with a soon to be in real life friend/blogger tomorrow.  yay!  excited.  I’m also going to renew my license tomorrow so for once I can avoid a late fee.  not so yay.  and I should probably wash my hair because this picture is very important.  I am excited to see them try to get a picture of me without one of my 3 children in it.  hehe.  I also might visit the track tomorrow.  and keep it easy peasy.  up for debate.  I just want to run.

4.  I made a pretty fun dinner tonight – if you like Indian food.  I made it up.  I will share that too.  in keeping with what I said in point #2, don’t expect it anytime soon.  I think I still owe you some sort of chicken chili recipe or something like that.  I’ll get to it.  I’ll sit down and have a ‘recipe’ night and get it all together.  promise. 

5. I forgot to mention the Honey Stingers that I bought to try for my marathon.  I had them before the race and I LOVED them.  so good.  so natural.  but they obviously don’t help ditch a poor racing attitude, as noted in the marathon recap.  they also don’t have that awful gu, gel, chomp taste/feel to them.  good stuff

6. Don’t forget to enter the SWEATY BAND GIVEAWAY!!! 

7. WELCOME TO MY NEW READERS:-)  I have some new peeps checking out my little blog.  please make yourselves comfortable and stay awhile.  I’m just a crazy little mom trying to keep it all together in this crazy little life.  feel free to chime in and enjoy the ride:)

    I think that’s it. 

 

Are you nursing any injuries right now?

If you can’t run, what’s the next best thing for you?

Who is getting ready for a race this weekend?

What time do you get up in the morning?  What time would you like to get up in the morning?

 

 

Is it still Tuesday??? 🙂

 

 

Monday Rundown

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Workout – nada.  my girls say that’s an abbreviation for nothing.  much like “agua” is an abbreviation for water.  hmmmm.  glorious rest day.  I enjoy my rest days more and more as I understand the whole training for a race thing.  rest days are in fact still training days, if you think about it.  your body does muscle building work on rest days.  they are very necessary.  enjoy the rest.  this rest day might have included a little bit of strength training.  in my home gym.  which is wherever the kids are.  it may have also included a planking session.  my madre (an abbreviation for “mom”) and I have a friendly plank competition going.  I did 4 minutes the other day.  she did 5.  I let her live in her planking victory for a few days.  today I did 5 minutes and 10 seconds.  I win.

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a few hours later, I did 6 minutes and 10 seconds.  just to ensure the victory was mine for awhile.  and because my husband was sitting there telling me not to stop at 5 minutes like I planned.  this is very normal behavior.  don’t be concerned.  so, this was very interesting.  holding a plank for over 5 minutes when every ounce of my being wanted to drop to the floor was VERY much like the feeling at the end of a marathon.  when everything hurts and I’m not sure I can pick up the pace and pull the strength out of somewhere to get to the finish to hit a goal time.  but the strength IS there.  It always is.  You’ve got to dig deep and find it.  So I held out another minute on the plank.  sorry mom.  you’ve got some work to do. 

little factoid – as of last September, the world record for holding plank position was 37 minutes.  she was 71 years old.  you can read about it HERE.

I have approximately 7 minutes to crank out this post – I’ve got icing and rolling on the brain.  all I’ve been able to think about all day is getting ice on my shins and rolling out my calves and my IT band and everything else that wants to be rolled.  but I thoroughly enjoy having a one sided conversation with all of you lovelies out there, and sharing in the shenanigans of my day.  and I really appreciate all of the thoughtful comments in response to my one sided conversations making me feel better about my shin splints and the slight amount of stress it is causing me, in the few weeks before my marathon.  It warms the cockles of my heart.  truly.  the cockles.  another word to be added to the list of words never to be spoken again.  right next to fartlek.  and colon.  done. 

I unleashed my frustration yesterday about how horrible I have been at planning out the week – specifically meals – more specifically dinners.  breakfasts and lunches are fairly easy.  dinners cause me angst.  sometimes.  I just want to have a little temper tantrum and refuse to plan anymore and refuse to cook anymore and refuse to think anymore.  but, today, instead of joining my 2 year old in one of the 5,687 tantrums he has daily – I chose to make a list and figure out some meals.  I think I did it.  I successfully made a little list, went grocery shopping today and got more than the 3 items needed to cover today’s meal.  that’s a mini success.  here’s what it looks like: (I will post recipes only if they turn out ok)

1. Salmon Burgers – staple in my home

2. Chicken chili – with or without the chicken, haven’t decided yet

3. Spinach bread – some sort of side salad or bean dish

4. Mushroom soup with poached eggs – so fancy

5. I lost my grocery list with dinners on it, and I’m sure I had another one.  I’ll remember at the end of the week with whatever is left in the fridge. 

here’s to a week with hopefully less than 8 trips to the store.

and I will share with you a new little snack I came up with….always looking for snacks…because it’s the meals in between the meals that really matter.

One of my favorite things is soggy cereal.  I don’t like cereal that stays crunchy the whole time.  I love cereal that can sit in (almond)milk, soak it up and get nice and soppy.  sounds delicious, doesn’t it.  things like raisin bran and shredded wheat are super conducive to soggy cereal snacks.

I found these two little gems at the store – as we all know I love things packed with protein and fiber, and lacking a crazy amount of added sugar. 

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I figured they might do well as a bowl of soggy cereal.  but could also be great for non soggy cereal lovers alike.  I apologize if that bowl of soggy goodness makes you want to vomit.  but It is a protein packed fiber lovin’ snack – here’s what went into it:

1/4 c. Ezekiel 4:9 cereal (there are lentils in that cereal!)

1/3 c. smart bran cereal

2/3 c. unsweetened vanilla almond milk

1/2 scoop chocolate plantfusion protein powder

a little dribble of almond extract

mix it all up and stick it in the fridge until it soggifies.  true word.  or gobble it up right away for a crunchy cereal snack.  I can’t give you the exact stats because I didn’t write them down – but rest assured, there is a decent amount of protein and fiber in that bowl.  You could get real crazy and add in some nut butter.  I dare you.

my 7 minutes of blogging are up.  the ice is waiting.  the foam roller is calling.  gonna be a fun night. 

xoxo!!

 

Soggy cereal lover, or keep it crunchy?

Almond Milk or regular milk?

Peanut butter or almond butter?

Do you do the cooking or does the significant other? mother? friend? sister? brother?