LiveFit Trainer: Week 4

It's official! I survived Phase 1 of the LiveFit Trainer! So far I have been extremely impressed with the results. It's not easy trying to eat clean and fit in 5 workouts a week but I've been doing it. I've even gone in blizzards and the polar vortex mess or whatever they're calling it this week.

I wasn't the only crazy at the gym!

 

The results for 4 weeks of training have been outstanding. I never expected to see progress this fast and it's not just noticeable to me. Paul is seeing the changes and I just keep lifting more every time I go to the gym. It's almost unbelievable!

 

I've gone up 50 pounds on leg press alone

 

And physically, the changes are visible and show in my measurements too. So here's where I'm at as of the end of Phase 1!

 

Body Part          Start          Phase 1

Neck                 13.5            13.75

Chest                 33               33

Waist                 28               28

Hips                   38               37.5

Biceps               11               10.5

Thigh                 20               22

Calf                   13.5            14.25

Weight             137             134.5

 

 

And that's all for now! As I move into week 5 I will be adding back more cardio with my weight training. Things are about to get more intense as I move into phase two and I'm really looking forward to seeing what happens as I continue to get stronger!

 

 

 

A Day For Thanks

Happy Thanksgiving friends!

Today I'm doing my best to be thankful for what I have instead of looking at what I do not have. So here's what I'm celebrating today:

1. My daughters. They are the reason I keep moving forward and bettering myself. Today it's just Gem and I hanging out at home. The weather prevented us from going to see our family which brings me to my second item....

2. Friends. My friends hold me up, support me, and kick me in the butt when needed. Today another one of my friends had no Thanksgiving plans. So we're making it a day of fun instead. We'll be having shepherd's pie, chili, apple pie, chocolate cake, and hot chocolate while watching Christmas specials and playing board games.

3. Family. Even though we're scattered over the east coast now we're still a family. I never would have made it this far without them.

4. The obvious one... RUNNING! Today I celebrated my health and ability by heading out at sunrise to run (post hole?) through the snow and ice in the park to meet my mileage goal for the year!

Despite the 17* temps, the icy conditions, and it being a holiday there were still three other crazies in the park. I struggled against the part of my brain that told me to go home, pig out, and be warm. Having others out there encouraged me and reminded me why I love the community that surrounds my sport. Hitting my mileage goal over a month early despite all the setbacks of the last three months was just icing on the cake.

I came home and bragged to Gem that I'd reached my 1,300 mile goal and she asked what I'd run in previous years. So I graphed it out:

I didn't realize this was a PR or just how far I'd come in the last 3 years. I have to say it's a great feeling and it made me even more grateful for my amazing coach who got me through my first hundred, a 50 miler four weeks later, third woman at North Coast 24 Hour, and a marathon PR. My daughters who are excited by mommy's running adventures and encourage me in my pursuits. My family who cheers me on while secretly worrying about my mental stability. My friends who listen sympathetically and then tell me to suck it up and get back to work. My teammates at FitFluential, INKnBURN, and Altra who prove to me on a daily basis that anything is possible with a good plan and hard work.

I am so blessed this holiday season and I hope all of you are as well! Share with me what has made your year and your Thanksgiving special!

Week In Review: Week 12

Only one month to go until Shamrock! One more week of training and then taper begins! Oh the madness and the doubts are about to begin!

Monday: 3.5 miles at 6-8% incline.

Tuesday: 5.25 miles on the CycleOps trainer + 30 minutes of yoga.

Wednesday: 10 miles with 4 x 1 mile at 5k pace.

Thursday: 5 mile recovery run.

Friday: 6 miles with 4 at tempo.

Saturday: Rest.

Sunday: 21 miles.

Total: 45.5 miles running and 5.25 cycling.

Sunday's long run was pretty intense. The weather was brutal with temperatures in the teens and wind chills much colder. On and off snowfall plus icy roads made for a rough day. I kept the pace exactly where I wanted it until my last 6 miles when my lips cracked, my hands went numb, and my face felt like it was on fire from the wind. I still finished though! Mental toughness for the win!

Blowing snow over the lake

 

My personal frozen hell

Week in Review: Week 11

It feels like it should have been unlucky 13. Nothing went right this week. After I forced myself to do my scheduled 10 miles on Thursday I had to work all day Friday. I worked 8am to 7pm or so and then headed home. I was supposed to run 5-6  miles that night but figured I would switch it with Saturday's rest day.

Actual schedule:
Monday: Yoga + cross training
Tuesday: 6 miles
Wednesday: cross training
Thursday: 10 miles
Friday: rest
Saturday: (5-6 miles) *ended up resting
Sunday: 12 miles

Shane finishing his 5k on Saturday

Saturday Shane was planning to run a 5k in Kittaning. I agreed to go with him to take pictures and cheer but I didn't plan to race. Looking back I should have. I would have won second place woman and at least gotten a workout in! Shane did really well, taking second place male despite the icy conditions and cold. After the race we went to lunch and then picked up a few things. By the time we got home it was almost dinner time. We decided to watch a movie and then eat. As soon as I ate my stomach began to hurt. Within an hour I had a blinding headache. It was all I could do to stay awake until an acceptable bed time. I couldn't even force myself to try to walk or run.

Shane and his trophy

I woke up today feeling fine but worn out. Shane and I had made plans to run 12 miles with some friends but by the time I dragged myself out of bed we were running late so we told them to go ahead without us. We made it to the trail and found an ice slick. Shortly after the one mile mark (which took us 12 minutes) we decided to head out onto the roads of the township. No sidewalks, small shoulder, busy roads, and no flat terrain. It was slow going but we made it an adventure and explored housing plans and communities that we've never had a reason to tour before. We ended up with just shy of 2,600 feet of vertical gain in 12 miles!

Elevation profile

In the end I finished out the week with only 28 miles. It's my lowest week of the year so far but my coach reminded me that life happens. Now to forget about the bad week and focus on getting back on my game for week 12! 

Week in Review: Big TEN!

This has been a week of highs and lows and crazy times. I sometimes doubted myself but in the end I always exceeded my own expectations and usually had fun doing it.

Yes, I giggled. I'm still 13 at heart sometimes.

Monday: 7 mile steady state run. Ended up being a progression run because the effort felt too easy.

Tuesday: 2 mile warm up, 1 mile/800m/400m/200m ladder workout then repeat in reverse. 1 mile cool down. Total: 8.5 miles + 30 minutes of yoga

Wednesday: 8.5 mile easy run.

Thursday: 1 mile warm up, 60 minute tempo run, 1 mile cool down. Total: 8.5 miles + 15 minutes of yoga.

Friday: 6.5 mile easy run + 30 minutes of yoga + 30 minutes of core strength.

Saturday: Rest.

Sunday: 21 mile long run.

Total: 60 miles in 10:25:01

To add to the craziness of the week our treadmill was still out of sorts. It wasn't until today that a maintenance guy was able to come to our house. It turns out Shane and I aren't exactly 'average' treadmill users. The technician was able to see how many miles are on our roughly two year old treadmill. The answer? 1,804 miles and 284 hours of use. Unfortunately the model we were sold is not up to that kind of use and beating, especially at the speeds Shane and I need to run for speed work and such. Replacing the drive belt (and possibly the motor) is a temporary solution but it's only a matter of time before our treadmill goes to an early grave. So now the hunt (and RESEARCH this time!) is on for a new and commercial-grade torture device.

Lake view during my long run

 

Another exciting event this week was Shane's first published article. I'm not sure if I've mentioned it but Shane started his own blog. He has a knack for writing apparently (though he still needs help with spelling - must be a boy thing!) and the Mon Yough Trail Council asked him to contribute an article to their Milepost newsletter. I'm very excited for my husband!

 

 

Shane's article

 

The weekend was the most up and down part of the week. From Saturday to Sunday one of my friends was running Rocky Raccoon 100 Mile Endurance Run. She is very similar to me in terms of running times and distances. However, she has trained REALLY hard in the last several months and I was interested to see what it would mean for her in terms of ultra performances. I was thrilled to see her finish with a smile and collect her first buckle. It gave me a lot of hope for Burning River in less than 6 months! EEK!

 

Another view of the lake

 

As I drove to North Park for my long run Sunday morning I was saddened to learn of the passing of a member of the running community. I decided then that the frigid temperatures and blowing snow didn't matter. I was lucky to be out there and able to run. I threw in an extra mile to honor the indomitable spirit of a women that many knew and loved. Her passing will leave a hole in the hearts of many runners.

 

Despite the ice clinging to my brows and lashes I was determined to make it a good run.

 

In all, it was an excellent week for my running and, even though I may have to suffer through the weather more often in the near future, I am blessed to be a runner. Whether I have a treadmill or not, whether I ever get that one hundred mile buckle or not, and whether I ever hit all 50 states or not.... It's been a hell of a ride and I'm glad that I've been able to share it with so many inspirational people.

Big News!

I'm now an Altra Zero Drop ambassador!

 

My Altras in the snow....

 

On the trail....

 

And off the beaten path....

 

Man I love these shoes and I love the Altra Zero Drop crew! They have been awesome and supportive and helpful at every turn. Now it's my turn to share the love and I can't wait to put up my best race season yet while representing the brands I believe in!

Kicking off the New Year

I spent my first day of 2013 on the trails, in the snow. It was cold and it was slow going but it was awesome nonetheless! The crunch of fresh powder under my Altras and my warmest jacket over my new INKnBURN gear were just what I needed to feel like I was starting out on the right foot (pun intended).

I think I've made my goals for 2013 pretty obvious but for the sake of having them listed and quantifiable I want to put them here:

1. PR at every distance from 5k - 50 miles
2. This is a sub-part of #1: PR at the Shamrock Marathon
3. Run 80+ miles at the North Coast 24 Hour
4. Finish Burning River 100 Mile
5. Run my third leg of the Baker 50 Mile and complete my medal
6. Return to Oil Creek for a distance I haven't done there (either 50k or 100M)
7. Run at least 2013 kilometers in 2013 (1,250 miles)

These are my 'bare minimum' goals. These are things that I believe I can accomplish with my current training and history. I will refine these goals throughout the year and for most races I will have 'A', 'B', and 'C' goals. For example: Just finish, finish in X:XX time (time I will be happy with), and finish in Y:YY time (time I will be over the moon about). I try to make all of my goals attainable and reasonable but there's always outside forces. It may be snow or extreme heat or an injury, whatever.... It's important that I remember that just putting in the training and getting to the starting line is an accomplishment in itself. The rest is the icing on the proverbial cake.

So there's my 2013 goals in writing for all the world to see. So what's your goals? Have you made them quantifiable and attainable? Let's see them!

Silvester Nacht (New Year's Eve)

Yesterday Shane and I ran the Harmony Silvester 5k for the third year in a row. This year it was kalt! (Cold!) This race through historic (and hilly!) Harmony celebrates its German heritage by kicking off Silvester (New Years) on Germany's time. A 3PM race is followed by a 6PM countdown and ball drop with fireworks (midnight in Germany).

Shane and I knew parking would be a nightmare. The timing company (Miles Of Smiles) owner had warned us that over 300 people had pre-registered earlier this week so we made sure to arrive early and get a good parking spot. We picked up our race bags and dropped them in the car and then ran the course as a warm up. We arrived back at the starting line 10 minutes before the start and I did some form drills to stay warm and hopefully get ready to PR!

Race day weather was not ideal

 

At 3 o'clock on the dot.... we stood there.... There was a flatbed truck and a bunch of cars on the course (open course) so we had to wait for them to move out of the crowded starting area. We finally got the bullhorn about 5 minutes later. I took off with a woman I had lined up beside and quickly realized I was being pulled out too fast. My Garmin flashed 6:35 pace and I pulled back, maybe too much. The first mile is rolling and ends with one GIANT uphill but I was fresh. It should have been fast! 

 

Mile 1: 8:05

 

The second mile is more downhill than uphill. There's a few good ups but it's mostly runnable. However, I was fretting over my slow first mile and trying not to overcompensate on the downhills. I was worried about ice and the broken asphalt and the fact that I fell on ice yesterday and my knee was feeling a little tender. Once again, I erred too much on the side of caution.

 

Mile 2: 8:00

 

The last mile is almost entirely uphill with one good downhill stretch. I tried to let my legs fly on this downhill but I couldn't catch my breath. I think partly due to the fact I overdressed and partly due to the cold air temperatures and wind. I really struggled on the last hills and people were flying by me. I think I kind of mentally threw in the towel as groups of women passed me.

 

Mile 3: 8:32

 

As I came into sight of the finish line I checked my watch and realized a PR was out of reach. I was getting really angry at myself at this point and I heard footsteps approaching my left shoulder. I dug deep and out-sprinted a man to the timing mat. I beat him by 4 tenths of a second! At least I can be proud of that.

 

Final .13 miles: 1:05 (8:24 average)

 

Overall time: 25:41

 

I was kind of sulking in the church where the food and water was set out until I talked to a few other runners. It seems like a lot of our friends had a pretty rough day, probably due to the weather. Finishing only 36 seconds slower than last year and placing better was a big morale boost.

 

Elevation Profile

 

Last year I placed 5th in my age group. This year I was.... wait for it.... Second! There were 19 women in my age group. I think it's pretty awesome that I was able to take an award when there was that much competition! I finished 2/19 age group, 56/255 women, and 163/518 overall.

 

Happy with my award

 

Shane and I

 

Shane and I had to haul our butts home pretty fast though as the weather began to deteriorate even further. We ended up driving home in a white out!

 

Right in the middle of a snow storm!

 

Overall, I think this was a good way to end the year. It may not have been the PR I was hoping for but it wasn't PR conditions. I still outperformed my competition and took an award for the first time at this race. I'll just have to look forward to a very big PR in 2013!

 

Shirt, bib, and medal

Training Week 4

Well my highest mileage week in probably EVER is over! And I survived! I can't believe I can say I ran 50 miles this week with no ultras or marathons to pad my total. And I ran all of those miles in 9:23:32. Wish I could do that when I run a 50 mile race! We also had our first snow of the season this week so it made for some interesting runs!

Gem in the snow

So what does a 50 mile week look like?

Monday: Walk 3 miles at 15:08 average pace on a 1% incline plus weights.

Tuesday: 1 mile warm up, 6 miles at steady state pace, 1 mile cooldown. Total: 8 miles @ 9:50 average.

Wednesday: 8 miles of 9/1 run/walks on the trail. Total: 8 miles @10:59 average.

Altras in the snow

Thursday: 1.5 mile warm up, run 5/4/3/2/1/2/3/4/5 minutes hard with 2 minutes recovery between, cool down. Total: 7.5 miles @ 9:45 average.

Friday: Walk 6.5 miles on 1-7% incline increasing .5% every .5 miles. Total: 6.5 @ 14:58 average.

Saturday: Hang out with family and exchange gifts. Stuff face, drink too much wine, and laugh a lot while the kids play in the snow.

Ash in the snow

Sunday: 17 miles @ 10:40 average pace. Really nice day on some easy trail and road plus one giant hill!

Elevation profile of Sunday's long run

Totals: 50 miles/9:23:32 or 11:15 per mile average.

Now I get to reward myself with my first cutback week just in time for Christmas! And hopefully just in time to PR at a NYE 5k!

How's your training? Got any fun holiday plans?