Training Rundown- Week 5 MS Run The US

Week 5 is done and gone! Last week went really well (for the most part). It has definitely been challenging to run and train during the month of January (normally I take this month off from any serious training programs and begin in mid-to-late February). I've also been working a BUNCH on the weekends and week nights teaching skiing, so that has not left a lot of room for any sort of flexibility. I got in 4 outdoor runs and 2 treadmill runs, so I'm pretty proud of that ratio and try to keep a few of my runs a week on the treadmill (just to keep my pace extra easy). I fit in 3 strength training sessions (including one Jumpboard Reformer Pilates class) and also was able to Epsom Salt soak twice/ foam roll a few times. I haven't gotten sick yet this year, so that is also a HUGE step in the right direction because normally this is where I start to get a week or two of a cold during marathon training as my body adapts. 

Monday: 7 miles; 1.5 warm-up; 6 x 1 km @ 4:24 (actual: 4:38*, 4:33*, 4:24, 4:24, 4:21, 4:20--> *done outside in single digit temps (too cold for me to do speedwork & did the remaining on the treadmill); .5 cool-down. I just became frustrated with this run (having to do some indoors & some outside) and ran out of time and just was ready to be done so cut it a mile short. Finished with 7 miles. 60 minutes of Jumpboard Pilates Reformer at lunch. Taught a ski lesson at night..so tired!!

Tuesday: 6 miles easy @ 9:40 on the treadmill. Slept in a bit too much (thanks to the kittens for being WAY too cuddly) and had to go at a faster easy pace than I normally like to between my speed & tempo days. 

Wednesday: 9 miles; 1.5 warm-up; 6 miles @ tempo 8:35 (actual: 7:51? I think my garmin was off and thinking my pace was more around 8:05/8:10); 1.5 cool-down. 30 minutes of strength training afterwards. I waited to do this run in the afternoon when the sun was shining and temps were right around 30*. It was beautiful and gained 202', which was pretty good for a tempo run! Epsom salt bath to recover at the end of the day. I also saw a bald eagle during the start of my tempo run and this was so important to propel me forward because the day that my grandfather passed, I was out on a run and saw a bald eagle and decided that that was his spirit animal! It was so great to know that he was watching me run. 

Thursday: 7 miles easy @ 9:55 on the treadmill. Kept the pace easy and felt strong on my run. 

Friday: 12 miles @ 9:03-9:18 long-slow pace (actual: 9:08). Gained 266' during this run and started before 6am. It was SO cold and most everything I had ended up freezing, but I got it done! 

Prep for my long run the night before! Getting up at 4:30 is definitely NEVER easy!

Saturday: 6 miles easy

Sunday: Rest Day

Positive Splits:

• Hit my long run pace
• Hit my tempo pace
• Fit in three strength training session
• Fit in two epsom salt recovery baths
• Foam rolled a bunch
• Nutrition was pretty good & hydration was on point!

Negative Splits:

• That speed workout was terrible. Total disaster!

Happy humpday! I hope your training is going well! 

MS Monday- A Closer Look At My 175-Mile Segment

Happy Monday! I hope you had a wonderful weekend full of play and NOT working (.....like me....). I am coming at you today from beautiful Denver! It's a crazy week ahead of me, but I am still planning on getting in my runs no matter. The extra challenge is what makes me a stronger runner! I got to the gym at 5:30 this morning (and even did my warm-up outside) so I could get my speedwork session in before meeting my co-workers at 7 to hit the road (which ironically I will be running in 120 DAYS!)...Alas, perfect segway to my topic today- previewing my running route for MS Run The US relay! 

I have several major climbs through my 7-day running streak, all of which go to around a 7% grade. My biggest challenges will be the peaks that you see ~mile 15 & ~mile 100. I've slowly started to do the following with my training:

• Not shying away from a hill. I NEVER used to run a hilly route (like ever)- mainly due to my achilles tendonitis, but also because they would leave me feeling so defeated. So I've learned to 'embrace the hill'
• Tempo runs done on a slightly hilly course. Yes, trying to hit my paces on something that is not completely flat is definitely hard, but that is what I will be faced when it comes to my relay (and SLC marathon in April) so better start training for it now!
• Building up my leg strength. Helllloo squats with kettlebells, one-legged squats, split squats, bridges..yup! they are ALL in my strength training routine. Look out for a feature of what strength exercises I'm incorporating in my training coming up SOON!
• Running on the treadmill at an incline. I used to never bump it up even 0.5% grade, but now I am consistently running at either 0.5% or 1.0% on my easy days and throwing in a few minutes at 2% or 3% incline (not typically on my easy days). I'm working my way up to a 10% incline, but slow and steady progress wins the race!
• Once-a-week picking a VERY hilly route for an easy run. Paces are thrown out the window and I focus on my running form and getting up and over each hill.
• Incorporating a trail run (when the weather gives me a dry trail...). Not so much right NOW, but trail running when I can because my relay segment is a mix of dirt and road trails.

I have also hit 35% of my fundraising goal thus far! I'm super excited and have a GREAT fundraiser coming up for the month of February and can't wait to announce the details with you all very very soon (stay tuned)!

I hope you have a wonderful Monday and don't worry... the week isn't going to be nearly as terrible as Monday is! 

What are you up to today?

Weekend plans- anything fun coming up?

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?!

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?!