Training Rundown- Week 4 MS Run The US

How does a month go by so quickly?! I seriously cannot believe that I'm already over 4 weeks into my training for MS Run The US. I've accumulated over 130 miles during this training cycle already, but will definitely need to bump that number up since I'll need to cover 175 miles OVER 6 DAYS in May! Overall, my schedule is still feeling really good and I'm super happy that I've still been able to fit in strength training 3 times a week through this cycle (one of my New Years Resolutions). I've also been able to keep up with Yoga once a week, which I think really helps stretch me out and not keep me so tight. I fit in a massage session on Friday, which really helped loosen my leg/ foot muscles up. This week had a lot of miles done on the treadmill because we had a crazy amount of snow/ice and it was just a bit too dangerous to run outside in the morning. 

Monday: 7.5 miles; 1.5 mile warm-up; 6 x 800m @ 3:35 (actual: 3:37, 3:35, 3:35, 3:33, 3:33, 3:32); 1.5 mile cool-down; I actually did a 2 mile warm-up run in the morning before work with a hard 40 minute strength/ foam rolling session then did my remaining .5 warm-up/.5 cool-down with my 800s over my lunch break to fit it all in. Felt strong and was happy with those later splits! I did this on the roadway since our track is totally snow-covered.

Tuesday: 6 miles easy on the treadmill @ 9:59 pace

Wednesday: 9 miles; 1.5 mile warm-up @ 9:50; 6 miles @ Marathon Goal Pace 8:35 (actual: 8:20); 1.5 cool-down on the treadmill; 60 minute JumpBoard Reformer Class at Lunch

Thursday: 6 miles easy on the treadmill @ 9:40 pace

Friday: 8 miles easy at 9:59 pace

Saturday: 8 miles easy at 9:53 pace

Sunday: Rest Day

Positive Splits:

• Hit my paces during my hard workouts
• Fit in 3 strength training sessions
• Kept my easy runs at a good recovery pace
•  

Negative Splits:

• Not enough foam rolling sessions
• Didn't fit in 3 strength training sessions
• Wasn't able to get in a Yoga session!

How was your training last week? Get in any good runs outside or stuck on the treadmill too?

Here's your daily kitten cuteness photo- how absolutely adorable are they?!?

MS Monday- What Running 175 Miles Means To Me

Happy Martin Luther King Jr day! I love these holidays to use time to reflect on all of the amazing things they said and did for our country. He was truly a special man. 

No Mountain Monday?!? Yes, that's RIGHT! I have switched Mondays temporarily over to MS Mondays to help shed some spotlight on my MS Run The US relay segment and wanted to share today what being a relay runner for those 175 miles means to me. 

Running 175 miles actually seems pretty crazy to me and I'M the one having to do it come May 22nd! I know that when the time comes, I'll be able to do it because being chosen as one of the 18 relay runners means everything to me.

It means that I'm a runner, I'm strong, I'm fearless, I'm running for my grandfather, I'm capable of doing hard things, I can overcome a challenge, I can climb mountains, and I'm able to do all of these things with the support of my family and friends. 

I will finally be able to showcase just how much running for those who can't means to me when my start line comes. Each mile that is added to my count will be dedicated to someone else who has an impact on my life (a runner or maybe a non-runner), but someone who has pushed me to begin at this start line and inspired me. 

I love to rely on a list of those who have had a meaningful impact in my life when I'm in the middle of a hard training run or in those hard miles of a marathon. What keeps you motivated when the going gets tough? 

SO, my list (I'm going to start compiling it because a list of 175 people is a BIG one) will definitely be one way where I'll be able to pay tribute those people who have helped me get to my start line healthy, happy, and STRONG. 

I think it's also kind of weird to say that this is 'my redemption' because I'm not really redeeming myself from anything, but it kind-of feels that way. I'm still in this stage in my life where I'm trying to build myself up without having necessary 'titles' or 'physical things' or 'experiences' to back-me-up and rely on more of my self-worth, so hopefully realizing this and moving forward will help me with that. It's great that I am able to put this on my resume, but that is honestly not why I'm drawn to doing this relay or running all those miles. I want to use this as an opportunity to speak out about Multiple Sclerosis and how it tried to shatter our family, but instead brought us closer together; and also use this as an opportune time to commemorate my grandfather for the wonderful and strong person that he was. 

So, with that I leave you and ask, what brought you to running or your favorite sport and what continues to propel you to push forward with it?

Who do you run/hike/walk/bike/train for?

Would you ever run 175 miles over 7 days?!

Feature Friday- What I Ate In A Day

Happy FRIYAY! I hope you have something fun planned this weekend! I've got 2 x 8 mile runs on my schedule and am teaching skiing both Saturday & Sunday, so most of my weekend is already planned, but hopefully I'll get to fit in something fun one of those days. I wanted to share with you what I eat on a typical training day because nutrition is important! I've never been one to count calories, but I try to eat smaller meals (especially when training for a big race) every 2-3 hours and never limit myself to no sugary items or alcohol (but I'm not too into that stuff most of the time anyways). 

This is what I ate on Wednesday when I had a double workout (9 miles w/ 6 tempo miles in the AM & a Pilates Jumpboard Reformer class at my lunch break). I like to do my strength training days on my hard workout days to really fatigue my legs and keep my easy run days as a great recovery day. If I'm not working out hard (less than 70 minutes), I typically will only eat a banana before running in the morning (with my coffee & an 8 oz glass of water).

**I also consumed 4 * 32 ounces of water (plus maybe a little extra- not including my Nuun tablet & Natural Calm cup of hot water**

Before AM work-out: Coffee with a bit of Hazelnut Creamer/ Collagen Peptides (I LOVE this stuff) & Toast/Honey Almond Butter/ Half of a Banana & Caffeine-infused Active Nuun Mango Orange Tablet (I do this before my hard workout days)

After AM work-out: Starbucks Bacon, Cheddar, & Egg Sandwich & Beet/Spinach/Blackberry/Plain Greek Yogurt/Quarter of a Banana/ Cinnamon/ Vanilla Whey Protein Powder (I made a big batch of smoothies and then split them up throughout the whole week)

AM Snack Before Pilates Reformer: Run Fast Eat Slow Sweet Potato Breakfast Cookies (I made these a few weeks ago and froze the ones I didn't eat right away) & Banana

Lunch: Chicken Sandwich (Canned Ground Chicken/ Light Mayo/ Sprouted Bread), Baby Carrots, Spinach w/ Balsamic Vinaigrette, & Almond Sea Salt Crackers PLUS a cute little beggar

PM Snack After Lunch: Luna Greek Yogurt Protein Berry Bar

Dinner: Brinner! Totally not pretty, but it was pretty tasty! 2 Eggs, Ketchup, 2 pieces of toast (butter/ 4 berry no-sugar-added jam), and 2 pieces of Bueler's Breakfast Sausage & Natural Calm Raspberry Lemon Hot Water

After-Dinner Snack: Chocolate Cashew Milk!

Training Rundown-Week 3 MS Run The US

Humpday! I can't believe that I'm already 3 WEEKS into training for the biggest relay race I'll probably ever do. It's crazy how it's less than 130 days away! Last week of training kicked off my first tempo and long-slow distance run. I also completed my second speed workout, while finishing off a 12-day work-week (and working 11 hours on Thursday). I tried to really prioritize sleep and eating well. I haven't gotten sick, so I must have been doing SOMETHING right!

Monday: 1.5 warm-up; 8 x 600 @ 2:40 (actual: 2:42; 2:38; 2:36; 2:37; 2:35; 2:38; 2:36; 2:36); 1.5 cool-down- 9 miles total

Tuesday: 6 miles easy @ 9:58 on the treadmill & 15 minutes of strength

Wednesday: 1.5 warm-up; 6 miles @ 8:36 (actual: 8:20 min/mi); 1.5 cool-down- 9 miles total. I totally rocked this run and it felt amazing the entire time. I think it really helped that saved it to do during the daylight (during my lunch break). 

Thursday: 6 miles easy @ 9:59 on the treadmill & 10 minutes of strength

Friday: 10 miles long-slow pace @ 9:18 (actual: 9:03) on the treadmill & 60 minute CoreReformer Pilates class. I was so tired after working so much on Thursday that getting up early for this run was seriously so tough, but I'm really glad that I pushed myself and got it done. I had originally wanted to do it outside, but I was so chilled from teaching skiing the night before that running in sub 10* weather really did not sound appealing, so I went to the treadmill instead.

Saturday: Rest Day

Sunday: 6 miles & 20 minutes of recovery yoga

Positive Splits:

• Fit in all my runs and crushed my goal paces
• Kept my easy runs "easy"
• Fit in one yoga session
• Fit in one pilates session

Negative Splits:

• Did 3 treadmill runs ( a little more than I would have liked, but I fit them in)!

What goals did you crush last week?!

Training Rundown- Week 2 MS Run The US

Hello friends! Happiest Humpday to you! I'm not sure if it's just me, but I am already so excited for the weekend and honestly feel like I need a week off just to catch up on all my sleep (or else I need ample amount of sugar to get me to Friday...!). How are your New Years Resolutions coming? I started mine yesterday- I booked a massage and ended my evening with yoga to destress! Next on my list is finding a beautiful looking journal to put all my thoughts in : ) Week 2 of training is complete! I managed to get in 41 miles this week and had my first speed session of the training plan! I'm pretty proud that I was able to still get all this running in even when I worked over 50 hours last week AND 2 x 10-hour days. That certainly was NOT easy and I am so thankful for Alex for holding down the fort and getting all the chores done while I was busy at work. It really does make everything better when someone you love is around and able to help!

Monday: Christmas Day! Snowy 6-mile run @ 10:29 pace gaining 302'. I ran this run on mainly unplowed roads and wet feet, so pretty proud that I still managed to get my mileage in!

Tuesday: Track Tuesday is BACK! 1.5 mile warm-up; 12 x 400 @ goal of 1:48 per 400 (actual splits: 1:48; 1:49; 1:46; 1:45; 1:49; 1:49; 1:48; 1:47; 1:43; 1:44; 1:46; 1:44); 1.5 mile cool-down. I had to split this run between outside during my lunch break and then head over to the treadmill to get the rest of my splits in because the roads started to get really icy (that's those slower middle splits), but regardless I got it done and overall paces were pretty great. 

Wednesday: 6 miles easy on the treadmill @ 10:00 recovery pace & 15 minutes of strength

Thursday: 8.22 miles easy on some hilly roads. I got my run in between work shifts (10 hour day) and it was so nice to be able to run during daylight and outside too! 9:45 pace & 541' gain

Friday: 6 miles easy on the treadmill @ 9:59 recovery pace & 20 minutes of strength training

Saturday: 6 miles easy on some hilly roads by my house at 6am before heading off to teach skiing for the day! 10:29 pace BUT 699' elevation gain. After I saw my elevation gain, I gave myself some slack on the slower pace and felt pretty bada** Took an Epsom Salt Bath to recover later in the afternoon.

Sunday: Rest Day! Taught skiing again....

Positive Splits:

• Got in all my mileage, despite having a crazy busy training schedule
• Mileage gain for the week was over 1,500 which was AWESOME
• Got in two strength training sessions
• Finished out 2017 feeling strong and ready to go kick some 2018 butt

Negative Splits:

• Those few splits on my 400s... really wish I could RE-DO them!! #perfectionist
• Did not get to foam roll as much as I would have liked
• Didn't fit in yoga this week, which was on my list to-do

What goals did you crush this last week?

Have you started a new training plan for an upcoming race? WHAT is your race?!?

Favorite way to fuel yourself through a tough work week? Sugar...Candy...always....