Gettin' my groove on

I've been waiting for this week for MONTHS! Not necessarily the week we were to run 17 miles or the fourth weekend in April. Just the week where it finally felt good to run a long run. I was hoping our oldest daughter could take our carpool this week so we could head out a little later but no such luck. She couldn't swing it so we went with our only other option: wake up SUPER early and get it done before carpool. We have to be in the car by about 7:20 so we got up at 3:45 so we could be out the door by 4:00. It's funny. When I plan training runs, even though I run faster now than I did when I first started running, I still calculate the same pace when I plan a run.

3:45 my alarm goes off. Are you KIDDING me?! I can sense my husband is having the same relationship with his alarm. Really? It's already 3:45. We'd slept in our running clothes so we could sleep a few minutes longer and get out the door faster.  Roll out of bed, hit the bathroom, shoes, contacts, pull hair back, fill hydration vest, eat banana. Watch out 17, here we come. This spring has been interesting. It's late April and I still haven't run a long run in short sleeves. When does that happen? This week. And it was dark too. Short sleeves, capris, no jacket, no sunglasses. Anyway, we headed out and soon hit our stride. I really do love the peace of running early in the morning but I kind of dread knowing I have hours to run in the dark. The run was pretty uneventful. Mile after mile passed. We fueled at miles 6 and 12. That long hill, the one that has kind of been kicking my butt every week, it was okay this week. About six-ish miles into our run, my body decided it was time to think about hitting a bathroom. This particular course has them periodically but we'd just passed one about a mile and a half before. I figured I'd be okay for awhile. I'd have to be. When we started down the last hill on the Parkway, my body let me know that it had made it's decision. The time was NOW! I knew we had about two miles to an open restroom. The only thing I could do was run so we did. I will admit there were moments I almost didn't breathe for fear my body was going to protest. I'm happy to report, because I know this is why you read this blog, that I made it! I want to say this was around mile 12. The sky was starting to lighten but our pace was really quite good and we were both much happier now that we'd had a pit stop.

As our miles continued to climb, our bodies started to grump a bit. About a mile and a half from home, I asked my husband what our pace was. He said, "Not good." I kicked it up and so did he. We finished the last mile strong and with about a half an hour to spare before we had to be taking carpool.

Spring training has been strange this year. Many times I've trained in the spring but it's never been quite so cool or unpredictable. It's a good thing I have plenty of things to layer up. I've learned to run with toilet paper. Just in case.

Thanks for checking in with me again. I hope you are doing well and progressing toward your goals. Let me know if you have any questions or comments.  Happy running!

Building again

So Saturday we ran 15 miles.  It's that time again.  It's time to build to peak week.  I don't know what it is about spring training but I am struggling to want to do long runs.  I think it may be the weather.  During the summer months, the weather is so predictable: hot.  We never have to decide when we're going to run: early. You have to or you die.

Anyway, we got out the door about 7:00.  I knew we would be dealing with the wind a little bit and it was kind of cold.  We added two miles to the front end of our previous week's route.  That kind of played with my head a little bit because we were two miles farther into our run than we usually are.  For some reason I seem to be struggling to just find a rhythm.  We decided to add the surges that we did last fall to try to build some speed into these long runs.  I really can't say that at any point early on in our run it felt good.

About seven miles into our run we git the good hill, the one that is just steep enough and long enough to be brutal.  Last year when we'd run this hill, our go-to song was "Fight Song" by Rachel Platten.  This year it's "My House" by Flo Rida.  It's nearly perfect in length.  We start it at the bottom and are nearly at the top when it's over.  During this song, I focus on the beat, on just putting one foot in front of the other.  It just gets me to the top.  After we crested the hill, I finally started to feel like I'd hit my stride.  We fueled shortly after this hill.

We have a decently long decent after these rolling hills and that felt good.  I'm not going to lie.  Our last two-ish miles were kind of tough and we ended up being just a little long but we felt like our time was pretty good.  I had some tightness in my hips afterward but I moved around a lot that day and it seemed to subside.

Thanks for checking in with me.  I hope you are moving forward in your goals.  Let me know if you have questions or comments.  Best of luck in whatever you're pursuing.  

So, I might be a little competitive...

I tell my kids all the time life, in general, is not about being better than someone else.  I tell them if they want to beat someone, beat themselves.  Do better this time than they did last time.  I tell them not to compare themselves to others.  And I tell myself this too.  It's not about how many people I pass or who I finished before.  It's about how I did in relation to myself.  Mostly.  Because, I do have a little competitive streak.

Over Easter weekend, our lives were crazy.  We had company in town, my older son had a tennis tournament that lasted two days, our daughters had a dance competition that lasted all day Saturday, and it was Easter.  I needed to have my girls to their dance competition by 8:30 with our older daughter being ready to dance.  That meant that I needed to be home to help her and keep her calm.  Translation: no Saturday morning training run.  The run would need to be done on Friday.  My favorite running partner had to work that Friday so I headed out alone.  Not my favorite thing but I really don't mind when it happens periodically.

I head out about 6:45-ish.  I head out for the usual run.  Ironman St. George 70.3 is the first weekend in May.  My favorite training run just happens to be part of the Ironman bike and running course.  That means that right now there tends to be quite a few people out running on the course.  About 4 1/2 miles into my run there's a guy a head of my that was running toward me then crosses the road and turns around.  Dead giveaway that he's training for Ironman.  For a fleeting moment I contemplated what it would take to catch and pass him but upon watching his cadence and knowing the hills I have to climb still, I opted out of that and set out to run my run.  After all, it's not a competition.  Just passed mile five, there's a hill and it can be brutal.  It lasts about 6/10 of a mile and has a decent grade.  The guy ahead of me ran it and stopped at its crest.  I continued saying "Morning" as I passed.  I figured he'd eventually continue down the trail but really didn't give him another thought.  Until he passed me nearly a mile and a half later.  Again I thought about giving him a run for his money but I still had about half my run to complete and, again, it's not a competition. At mile seven, I crest the last hill for roughly four miles.  I fueled as I ran and as I'm cruising down the hill I decide to use the downhill and kick my speed up.  Again, I considered trying to catch the guy. When I got a little farther ahead I could see him again and he was about two blocks-ish ahead of me.  I decided catching him wasn't my goal but pushing myself a little was.  Slowly, with my 80's playlist pushing me forward, I started closing the gap between us.  It took me awhile to realize that I actually was closing the gap.  And then I knew I would pass him.  I was moving too quickly.  He never saw me coming.  I almost feel badly.  His ego probably took a slight hit when I passed him.  Anyway, it made my solo run interesting and before I knew it, I was home.

Now, I do not advocate doing what I did.  It wasn't very nice.  But, having a goal is a good idea.  I didn't set out trying to beat anyone.  I usually don't make it a point to make other people a part of my goal.  I like to better me, to try to be stronger or faster or more mentally strong.  Every once in awhile, I get a little competitive and something like this happens.  I try not to.  But have a goal in mind when you head out to run. Conquer that hill.  Sprint home.  Whatever your goal is, achieve it.

Thanks for checking in with me.  Let me know how you are doing with your goals and if you have questions or comments.  Good luck on whatever you are working toward.  Come back again soon!

Adventures as a mom

I couldn't make this up.  Really. So my older son has kind of been a sleep walker for years. I'm not sure you could call what he does even sleep walking. We'd check on him before bed and he'd be asleep in front of the TV, with it on. Not really being awake when he gets up to go to the bathroom, things like that. Recently, he's been getting up more and doing different things. Now he sleep eats with no memory of it at all. So, here's our story from Sunday night. 

I'm laying in bed not sleeping. It's after 10:00 and I'm frustrated with daylight savings. It causes havoc to my sleep cycle. Anyway, everyone is the house is asleep and I hear something. I listen.  Then I hear something else and decide someone is up. I get out of bed and open my door and listen. Nothing. And then another sound. I go into the kitchen and turn on the light. No one. I go into the laundry room and notice that one of the light switches is flipped. I go into the garage and again, nothing. I look at the outside garage door and notice it's unlocked. I turn the light on and go outside. Nothing. I figure maybe our older daughter went out to the car after she got home. Then I have a thought: bed check. I turn the light off, lock the door, and go back inside the house.  I first check my son's bedroom and he's not in there. I figure I'd better check downstairs before I panic. He's not there. I am officially in panic mode. I race upstairs into my bedroom and wake, rather abruptly, my husband up. I tell him our son isn't in bed and I can't find him. He heads out to re-check all the places I've just checked. In the garage he notices what I didn't. Our son's bike is gone. Panic level increases. We head back to the bedroom where my husband grabs shoes, a shirt, and his phone. He opens the garage door and starts the car. Upon pulling out of the garage he notices someone on a bike up the street. Thankfully, it was our son and he was only about a block up the road. And he was asleep. And startled to find himself fully clothed with a hat and jacket on riding his bike. We get him home and safely in bed after giving him melatonin. 

I do not know how much more of this kind of stuff I can take. I figure my husband and I and our genes must have been the perfect storm when it came to our kids. Three of four with ADHD, one with dysgraphia, and now a sleep walker. If he'd have been found by the cops, they would have thought he was high or drunk, not asleep. And I don't think they would have believed him. Right now, this son is taking his test to get his learner's permit to drive. I'm worried someday he'll get up and drive while he's asleep. Ugh!! This is so frustrating. 

The good news is that he saw his doctor last week and we told the doctor. It is documented and the doctor is having him try melatonin and a prescription for something else with a side effect of sleepiness. If we can just get this child to remember to take his medicine before he goes to bed! 

Anyway, that was my mommy moment.  I hope things are going well for you.  Best wishes on your goals and let me know if you have any questions.  Take care!

I get asked this, a lot

So, I want to start running.  How do I start?  I get asked this all the time.  I'm glad people feel like they can ask me.  I love running and I like sharing that love with people.  Like so many things in this world, the thing that holds us back is knowing how to begin.  So, where do you begin?  The answer is so simple, it's obvious. Get moving.  Take that first step, and then another.  How can I run a marathon/half marathon/10K/5K?  I can't even run one mile.  Well start where you are.  If you can only run to the end of the street but your training schedule says run half a mile, run to the end of the street and then walk.  When you feel like you can again, run some more.  Finish that half mile any way you can.  

My husband and I were just talking about this the other day.  He remembers when he started running he'd run a block, then walk a block.  He was training to be part of a Ragnar relay team and was following their training schedule.  He wasn't fast, but he was consistent.  He stayed with it.  After a while, he could run farther than a block.  He eventually got stronger and was a great member of that team.  You wouldn't eat an elephant in one bite, don't aim for a marathon your first time out of the gate.  Now that doesn't mean your big goal can't be a marathon.  It can.  But, set little goals on the way to your big goal.  Run to the end of the street, then run a block.  When you can do that, add another block. Then make it a half mile.  Work your way up.

In the beginning, you're building your base.  You want a broad, strong base.  You want months of 3-5 milers, about three days a week, building your way to this point.  When your base is strong, it's time to start adding.  Make one run a week your long run and keep your other two shorter.  When you're ready, add some good hill repeats on a shorter run.  They will make you stronger.  Cross train in your off days, elliptical, cycle, swim, whatever.  S-L-O-W-L-Y add miles to your long run.  If you add too quickly, injuries can happen and nothing is more discouraging than an injury.  A good rule of thumb is to add about 10% a week. So if you're running 5 miles one week, add .5 to that the next week.  Feel free to add a drop week occasionally.  Maybe you ran 10 miles on your long run last week and you want to run a drop week so this week you run 7 or 8.  You don't have to do it a lot or even at all.  After your drop week, go back to adding 10% from your week before the drop week.  So you ran 10, then 7, then back to 11-ish.

There are TONS of training plans out there.  Many are free, some have a small fee.  Do your homework when you choose one.  It should makes sense.  Read reviews.  Look into the person who wrote the training plan.  Check their credentials.  What works for one person may not for someone else and that's okay. We're all different.  When I'm training for a marathon, I spend several weeks running long runs between 13 and 15 miles then building from there.  I go 15, 17, 19, 21, and finish with 23 miles.  I go longer than most people I know but it works for me and I've done if for many marathons.  When I'm marathon training, I only run three days a week, one run is speed work, one run is hill repeats, one run is my long run.  My shorter runs are no longer than 6 miles.  I cross train in between and I strength train.  Strong bodies follow strong minds.  :)

On a side note, I have decided that this is the year I'm doing the Utah Valley Marathon.  I've spent that last several years wanting to do it and this is the year.  My husband and I signed up over the weekend so we are committed.  I'm super excited and looking forward to spring training again.

Thanks for checking in with me.  Let me know if you have any questions or comments.  I'd love to hear from you.  Good luck with your goals.  Go get it!

How does rest fit in?

So we all know we need to work hard to get stronger, but how does rest fit into the equation?  Rest is just as important in your training as work is.  REST IS SUPER IMPORTANT!! Too many people forget this part of their training.  Rest is so important and needs to be a scheduled part of your training.  So, do you plan a rest day?  Maybe you're wondering why you need to plan a rest day.  When you are training hard, your body needs a day to recover.  If you simply go hard all the time, your body will eventually break down. Anne Ahern Moore is a USAT coach and an amazing athlete.  She said, "Our bodies simply cannot sustain high intensity training day after day, week after week, month after month...Just as you can't continue to add floors to a high rise building without ensuring the building has a solid foundation to hold it-you can't build your fitness without endurance that comes with lower intensity training."  While she's talking specifically about endurance in training, much of what she says may also be applied to rest.  If we do not allow our bodies to recover, they break down.  This can result in illness, injury, a combination of the two, etc.

You may be thinking that you sleep 7-8 hours a night, therefore you are resting.  Technically, you are right. Sleep is rest.  But it's more than just sleep.  Rest also involves recovery.  What's the difference?  Rest is taking a break from the work.  Recovery is active.  It's the less intense days.  If you don't plan to rest and recover, you can plan to crash.  When you take the time to rest and recover, you allow your body to rebuild. This allows your immune system to work like it should because you're not always trying to repair while you tear down.  Your body can then metabolize fat instead of simply sugar.  You start to sleep better at night. Your hormone levels tend to better stabilize.  The benefits go on and on.

If you go hard six days a week, plan a rest day for the seventh.  I know.  That OCD, your inner athlete starts screaming, "You're going to lose everything we've been working toward!"  I promise that statement is not true.  In fact, the reverse is true.  Realistically, our bodies should only strength train, especially if you're going hard, 2-3 times a week with a recovery day in between.  The American Heart Association recommends that adults get 150 minutes of moderate to vigorous cardiovascular exercise every week.  How you choose to do that is up to you.  Maybe you strength train Monday, Wednesday, and Friday (of course alternating upper and lower body) and get your cardio Tuesdays, Thursdays, and Saturday.  Tada! Now, what's moderate to vigorous?  I like to say that you are comfortably uncomfortable.  You are going hard enough that you can tell you're working hard but that you can maintain it for a while (30-ish minutes).  Feel free to interject some intervals into your endurance/cardio training.  Throw in some hills or speed.  Be creative.  Have fun.  But, ALWAYS BE SAFE!!

Okay you guys, thanks for checking in with me.  If you have questions or comments, let me know.  Good luck with your fitness goals.  Stick with it.  You are amazing!  Thanks again.    

A love-hate relationship

Okay guys.  Here's the deal.  Few things that I know of will make you better faster than hills.  They're the things we all love to hate.  Many of us avoid them and would rather add mileage than attack a hill.  But, they are SO good for you.  They challenge you and make you push yourself.  When I'm doing them, I have a mantra, "They make my butt look good.  They make my butt look good."  You're welcome to barrow it if you like.

So I have a workout.  It's hill repeats.  I know.  I know.  Who wants to do hill repeats?  You do because you want to be better.  Find a good hill.  You want it to be a challenge but not so hard that it kills you the first time you run/ride it.  I have a hill that's about two miles from my house.  I use those two miles to warm up and the two home to cool down.  The work out then goes like this:
     60-sec. run up the hill/come back down
     60-sec. run up the hill/come back down
     60-sec. rest
     70-sec. run up the hill/come back down
     80-sec. run up the hill/come back down
     60-sec. rest
     90-sec. run up the hill/come back down
     90-sec. run up the hill/come back down
     60-sec. rest
     80-sec. run up the hill/come back down
     70-sec. run up the hill/come back down
     60-sec. rest
     60-sec. run up the hill.come back down
     60-sec. run up the hill/come back down

So this a pyramid, easy to remember.  It's simple but effective.  By the time I run that second 90-second run, I'm almost dying but then I know I only have four more repeats and I can do that.  I love the feeling of accomplishment when I complete it.  This works for both running and cycling.  I've even done it in a Spinning class.  You always end up with wobbly legs.

When I first started running, I avoided hill, especially the really good ones.  They were hard and I was kind of a wimp.  I kind of had that mentality for a long time.  I remember the first time I ran hill repeats.  I'd been invited by a group of ladies I sometimes ran with and thought it would be a good idea.  By that point I had become a stronger runner and figured I could handle some hill repeats.  It humbled me.  The little stabilizer muscles in my legs were so sore the next day.  Somewhere along the line, I started to hate hill less.  I embraced them as a challenge and started to love the feeling that I was no longer being conquered by a hill, I was now conquering hills.  I'd love it when I'd be out running errands and look at a hill I had recently conquered and love that I was no longer scared of that particular hill.

Now I have a running route that is pretty hilly.  We run it most weekends.  It's part of the Ironman St. George 70.3 course.  It climbs for about two and a half to three miles.  It's not steady the whole time.  It has rolling hills but it's a challenge and I love it.  That route is what we used to train for last year's marathon.  I'll admit there are times even now when I'm climbing my hills and I'm really glad when we reach the top.  But I'm stronger now that I've ever been and I know that my hill repeats are partly responsible for that.    

If you have questions about this workout or anything else, let me know.  I hope you're hanging in there with your goals and staying strong, both body and mind.  Thanks for checking in with me and come back again soon!