Last long run (well, a run over 14 miles) of the training plan! Exactly 14 days until the Olympic Trials! I can smell the taper beginning...
Today: 20 miles at "steady pace" was completed with one of my most accountable sole sisters- Colleen. We determined this morning, that we had not run together since December 13th, which meant we had a lot to discuss and running 20 miles together was the perfect time to do it! I love the feeling of finishing a long run on a Saturday morning, getting things around the apartment done, and eating breakfast with some joe before most are even out of bed. I can remember running with my Bulldogs at Truman State and seeing random college students walking home in their "yesterday clothes" as we were finishing morning workouts. Some things don't change... ~6:05am, we started our 20 miles as bar-goers were returning to their cars at the local Piano Bar :)
Well, off to Earling, Iowa for one more family Christmas and Grandma Alice's birthday bash!
A very happy and safe New Year, to you!
Saturday, December 31, 2011
2 weeks away!
2 weeks until race day= the beginning of the taper processes is approaching... but more about that on Monday.
Wednesday, December 28
I am getting to the end of my difficult, long workouts in my 20 week training plan and the legs are definately feeling the workouts. Fortunately, the mind is the one part of the bod that you can control but if you are not careful, the mind can control you. Waking up everyday and remembering how hard I have worked to earn the right to run at the Olympic Trials is just one thing that gets me pumped to lace up the shoes and hit the street.
I ran my last run in Charles City with a little wind and off-and-on sunshine. Justin finished my workout with me, the last 7 miles of my 14 mile run was to be at "moderate pace" which is between 6:30-6:50 minutes per mile. We drove back to West Des Moines later that day and settled back in to the apartment.
Thursday, December 29
Just one year ago to the day, Justin proposed to me while we were on a ski trip in Keystone, CO. It is crazy to think that was one year ago, already!
We celebrated by going to the Iowa State Women's basketball game in Ames. We relived our "proposal dinner" by sampling some seasonal brews and dinner at Olde Main brewery before the game.
Today's workout was a 10 miler with the last 5 miles at moderate pace. The training purposes during this last, hard week of higher mileage is work the legs when they are especially fatigued or tired. This will prep the legs to be able to keep working when that same fatigue sets in during the 26.2 ... it is hard to know when the fatigue will set in on race day, it can really vary among runners and even within a runner and each race he or she runs. The most important thing is to keep the mind relaxed and to let the legs recognize that same fatigue experienced during the workouts, while keeping the faith and trust in your training and workouts leading up to race day. I fit a nice 40 minute swim in at our YMCA, in the afternoon, and rewarded myself with nice 10 minute sit in the hot tub. I argue that sitting in the hot tub is a necessary supplement to my training. Getting a good stretch of the hamstrings and glutes, while they are nice and warm, and relaxed.
Friday, December 30
2 mile warm up, 10 miles at marathon pace (~6:12 minutes per mile), 2 mile cool down.
My marathon pace did not go as planned, as I ventured to a local gravel-footing 5k loop park and attempted the workout in the ~17 MPH wind. I tried to keep it all in perspective, realizing the more I pushed it, into the wind, the better the strength workout. Who knows what the wind reading will be in Houston on Jan. 14! It wasn't the ideal pace for the goal of the workout, but some days you just have to do what you can to make the most of the conditions and your body. I hit up the YMCA for a Friday evening swim, followed by stretching in the hot tub and moist sauna.
Justin and I had a relaxing Friday evening, making soup, homemade cornbread and a "marathon" of Modern Family episodes. Thanks to my best friend, and made of honor- Lindsy, Season 1 on DVD is a great item to have during Justin and I's Christmas break! My oldest brother, Aaron, recently gave us a 2012 calendar with this image on the cover. If you haven't seen an episode and enjoy a laugh, I highly recommend (Wednesdays, 8pm CST)!
Wednesday, December 28
I am getting to the end of my difficult, long workouts in my 20 week training plan and the legs are definately feeling the workouts. Fortunately, the mind is the one part of the bod that you can control but if you are not careful, the mind can control you. Waking up everyday and remembering how hard I have worked to earn the right to run at the Olympic Trials is just one thing that gets me pumped to lace up the shoes and hit the street.
I ran my last run in Charles City with a little wind and off-and-on sunshine. Justin finished my workout with me, the last 7 miles of my 14 mile run was to be at "moderate pace" which is between 6:30-6:50 minutes per mile. We drove back to West Des Moines later that day and settled back in to the apartment.
Thursday, December 29
Just one year ago to the day, Justin proposed to me while we were on a ski trip in Keystone, CO. It is crazy to think that was one year ago, already!
We celebrated by going to the Iowa State Women's basketball game in Ames. We relived our "proposal dinner" by sampling some seasonal brews and dinner at Olde Main brewery before the game.
Today's workout was a 10 miler with the last 5 miles at moderate pace. The training purposes during this last, hard week of higher mileage is work the legs when they are especially fatigued or tired. This will prep the legs to be able to keep working when that same fatigue sets in during the 26.2 ... it is hard to know when the fatigue will set in on race day, it can really vary among runners and even within a runner and each race he or she runs. The most important thing is to keep the mind relaxed and to let the legs recognize that same fatigue experienced during the workouts, while keeping the faith and trust in your training and workouts leading up to race day. I fit a nice 40 minute swim in at our YMCA, in the afternoon, and rewarded myself with nice 10 minute sit in the hot tub. I argue that sitting in the hot tub is a necessary supplement to my training. Getting a good stretch of the hamstrings and glutes, while they are nice and warm, and relaxed.
Friday, December 30
2 mile warm up, 10 miles at marathon pace (~6:12 minutes per mile), 2 mile cool down.
My marathon pace did not go as planned, as I ventured to a local gravel-footing 5k loop park and attempted the workout in the ~17 MPH wind. I tried to keep it all in perspective, realizing the more I pushed it, into the wind, the better the strength workout. Who knows what the wind reading will be in Houston on Jan. 14! It wasn't the ideal pace for the goal of the workout, but some days you just have to do what you can to make the most of the conditions and your body. I hit up the YMCA for a Friday evening swim, followed by stretching in the hot tub and moist sauna.
Justin and I had a relaxing Friday evening, making soup, homemade cornbread and a "marathon" of Modern Family episodes. Thanks to my best friend, and made of honor- Lindsy, Season 1 on DVD is a great item to have during Justin and I's Christmas break! My oldest brother, Aaron, recently gave us a 2012 calendar with this image on the cover. If you haven't seen an episode and enjoy a laugh, I highly recommend (Wednesdays, 8pm CST)!
Tuesday, December 27, 2011
Christmas with the Herricks!
Justin introduced me to the Herrick's less than one and half years ago. Meeting a family of 4 boys felt pretty familiar, but the 3 wives/sister-in-laws was a whole new area of fun. The Herrick's have welcomed me into their family since the 4th of July, 2010, and the love just keeps comin'!Just one tradition that the Herrick's carry on during the Christmas season is their annual Christmas sweater family Christmas. Among the Kathy and Dick, the 4 boys, the 4 gals, and the 3 grandkids, everyone has their own sweater to sport. Justin tops us all, with his bright, big red pantalones!
Carrying on the Christmas season, we continued our Christmas Vacation in Charles City on Monday at Kathy and Dick's home. I enjoyed one last early morning run in Boone, of 10 miles easy, with 10 short hill sprints at the neighborhood church parking lot hill. We made our way north, on I-35 to CC, where we enjoyed an afternoon of gift opening and grilling out.
 |
| The Herrick gals! (and a-soon-to-be) Cici, Kathy, Molly, Winny, Holly, Bridget, Danna |
Tuesday
 |
| The Herrick men: Dick, Titus, Jason, Adam, Justin, Andy |
I realized how much sleeping in is good for the soul... and the soles, after getting over 10 hours of sleep last night. I headed out for my workout on the Charley Western Trail, in Charles City, around noon. The windchill read "feels like 21 degrees" with the ~19 MPH winds, but dry roads and snow-less conditions on December 27th is a blessing to marathon training. Today's workout was 12 miles with 8 x 2 minutes at 5:55-6:05 minutes per mile pace. Running along to Michael Jackson, Michael Buble, Tyronne Wells, and a few other favs, made the miles go by quickly and enjoyably.
The remainder of our day, in sweatpants, has been relaxing and refreshing as we lounge in the Herrick family room. My philosophy- why not wear sweatpants when you can, I won't be a studen on winter break forever!
Happy winter break and enjoy time with family and friends!
DK
Christmas Vacation!
"Hip-hip-horay its Christmas Vacation!"
After making it back to West Des Moines, Iowa safely, at 4am on Friday morning, tried to catch up on some sleep most of Friday a.m. Justin ran 7 miles with me for a shorter, easier day. We were able to squeeze a swim in, at the YMCA, before leaving town. We quickly packed up our bags and loaded up the Black Stallion (his Escape) to hit the road for a couple days of Kelly Christmas in Boone.
Christmas Eve Day started out with my one of my hardest long runs in my training plan. 1 mile warmup, 18 miles at marathon pace + 20 seconds per mile, and a 1 mile cooldown, for a grand total of 20. Justin continues to prove his running talent and fiance love, as he paced me PERFECTLY for my 18 miles at 6:32. I plan to run my marathon at 6:10-6:12 minutes per mile, on race day. We started out at about 8:30 and completed a "loop course" so that we had fluids, gels, and bathroom resources at my parents house. I often wonder what my neighbors think of the crazy Kelly kid who runs past their house, multiple times in one morning. If I motivate just one person a day, to get out and enjoy this abnormal warm winter, the day is a success. Well, that, and if I don't have any emergency bathroom stops on a run- I know it's going to be a great day :P
The remainder of our Christmas Eve day consisted of helping my mom prepare for our family and close friends evening of Chili and Oyester Stew. Hosting a crew of 22 is not easy, but the chaos is fun. Aaron, Chris, my mom and I all dressed in stealth mode for Christmas Eve 2011...
Even though he missed the 'black memo', Justin still stole the show in his maroon!
We ended our Christmas eve with the annual Christmas Eve choir concert at Sacred Heart Church, starring my mom and about 15 other church choir members. We attended Midnight mass (at 10pm) and came home to put out the cookies, milk, and carrots.
Christmas morning in the ONE morning that I wake up and throw on my red robe, enjoy homemade cinnamon roles and a cup of joe-n-nog. The annual Merry-Christmas-it's-too-early family shot on the couch!
After the hard, 20 miler on Saturday, my Christmas run was a sunny, warm, easy 10 miler with the company of Aaron and Justin. Justin even finished the run shirtless, in his tights! It may have been the first time the neighbors actually wished we had ran by more than once... :)
The remainder of Christmas day involved a big dinner at Kathy Kelly's dining room table, her fine china, and "best ever" cookings. My mom is the best hostess I know, constantly working to please her guests and never letting us down with her new and traditional ideas. I only hope that a few years down the road, Justin and I will pass on the memories and traditions that we have grown up with.
I hope you all were able to cherish and enjoy the holiday season with your family and loved ones. As my mom says, "Christmas is not a day, it's a time"... why stop the cheer now?
Merry Christmas to you!
After making it back to West Des Moines, Iowa safely, at 4am on Friday morning, tried to catch up on some sleep most of Friday a.m. Justin ran 7 miles with me for a shorter, easier day. We were able to squeeze a swim in, at the YMCA, before leaving town. We quickly packed up our bags and loaded up the Black Stallion (his Escape) to hit the road for a couple days of Kelly Christmas in Boone.
Christmas Eve Day started out with my one of my hardest long runs in my training plan. 1 mile warmup, 18 miles at marathon pace + 20 seconds per mile, and a 1 mile cooldown, for a grand total of 20. Justin continues to prove his running talent and fiance love, as he paced me PERFECTLY for my 18 miles at 6:32. I plan to run my marathon at 6:10-6:12 minutes per mile, on race day. We started out at about 8:30 and completed a "loop course" so that we had fluids, gels, and bathroom resources at my parents house. I often wonder what my neighbors think of the crazy Kelly kid who runs past their house, multiple times in one morning. If I motivate just one person a day, to get out and enjoy this abnormal warm winter, the day is a success. Well, that, and if I don't have any emergency bathroom stops on a run- I know it's going to be a great day :P
The remainder of our Christmas Eve day consisted of helping my mom prepare for our family and close friends evening of Chili and Oyester Stew. Hosting a crew of 22 is not easy, but the chaos is fun. Aaron, Chris, my mom and I all dressed in stealth mode for Christmas Eve 2011...
Even though he missed the 'black memo', Justin still stole the show in his maroon!
We ended our Christmas eve with the annual Christmas Eve choir concert at Sacred Heart Church, starring my mom and about 15 other church choir members. We attended Midnight mass (at 10pm) and came home to put out the cookies, milk, and carrots.
After the hard, 20 miler on Saturday, my Christmas run was a sunny, warm, easy 10 miler with the company of Aaron and Justin. Justin even finished the run shirtless, in his tights! It may have been the first time the neighbors actually wished we had ran by more than once... :)
The remainder of Christmas day involved a big dinner at Kathy Kelly's dining room table, her fine china, and "best ever" cookings. My mom is the best hostess I know, constantly working to please her guests and never letting us down with her new and traditional ideas. I only hope that a few years down the road, Justin and I will pass on the memories and traditions that we have grown up with. I hope you all were able to cherish and enjoy the holiday season with your family and loved ones. As my mom says, "Christmas is not a day, it's a time"... why stop the cheer now?
Merry Christmas to you!
Wednesday, December 21, 2011
Run, Swim...Thai!
Run:Middle-of-the-week Wednesdays are middle-long distance, recovery runs. My 20 week marathon training program consistently builds up on the mileage and with only 3.5 weeks left until the trials, the mileage is often double digits each day. 14 miles at "talkable" pace was in the company of TJ and Ashley today, as we ran the 2.5 miles to the Santa Cruz River (again, not a "river" by any means) trail, 4.5 miles north toward Mt. Lemmon, and turned around to run the same route back to the house. It continues to amaze me how much running with others seems to make the miles go by crazy fast. Conversation or not, hearing other footsteps and having the company makes a huge difference. We returned to the house and completed the post run regimen of stretching, core, and sitting in the Normatec boots.
To give you some quick education- The Normatec boots I keep referring to are compression boots that pulsate by inflating/deflating air (from a powered source) that causes pressure on the legs. The compression goal is to reduce swelling by encouraging blood flow back up the legs, decrease muscle fatigue, and decrease stiffness following intense activity/workouts. Here is a fine looking model, to give you an idea (taken May 2010)...
Swim:
After enjoying some breakfast/lunch and a cup of joe in the Normatec boots, I headed to the U of A rec center for a 40 minute swim. I am telling you, once you get in this pool, you don't want to get out! I am not sure if it is the sunshine on your back, the clear blue water, or the fact that you feel like you've got the joint to yourself... but this pool may be the hardest thing to leave after tomorrow!
Just a peak of the agua...
Last, but by far- not the least of my day: Thai...
SO, following my swim I headed to downtown Tucson where I had an appointment at "Treehouse Thai Massage". Sounds a little crazy huh? Well, IT IS! Actually, it is the best stretching I have put my bod through since dancing ballet... but we'll see what these legs say tomorrow, after a longer tempo workout. A Thai Massage is a combination of stretching the limbs (with the focus on legs, for me) with tissue pressure and massage. Ashley and TJ started seeing (Jason) regularly and recommended I try it out. I feel like Gumby. I may just have to try the "pretzel" I feel so limber. HEYO!
Well, that was my wonderful Wednesday. Sad to leave the training land of Tucson-tomorrow night and the daily sunshine of AZ, but I would take my fiance and the sites and smells of a true midwestern Christmas with our families, anyday. Who am I kidding, here's the true sunshine of my life! ...
To give you some quick education- The Normatec boots I keep referring to are compression boots that pulsate by inflating/deflating air (from a powered source) that causes pressure on the legs. The compression goal is to reduce swelling by encouraging blood flow back up the legs, decrease muscle fatigue, and decrease stiffness following intense activity/workouts. Here is a fine looking model, to give you an idea (taken May 2010)...
Swim:
After enjoying some breakfast/lunch and a cup of joe in the Normatec boots, I headed to the U of A rec center for a 40 minute swim. I am telling you, once you get in this pool, you don't want to get out! I am not sure if it is the sunshine on your back, the clear blue water, or the fact that you feel like you've got the joint to yourself... but this pool may be the hardest thing to leave after tomorrow!
Just a peak of the agua...
Last, but by far- not the least of my day: Thai...
SO, following my swim I headed to downtown Tucson where I had an appointment at "Treehouse Thai Massage". Sounds a little crazy huh? Well, IT IS! Actually, it is the best stretching I have put my bod through since dancing ballet... but we'll see what these legs say tomorrow, after a longer tempo workout. A Thai Massage is a combination of stretching the limbs (with the focus on legs, for me) with tissue pressure and massage. Ashley and TJ started seeing (Jason) regularly and recommended I try it out. I feel like Gumby. I may just have to try the "pretzel" I feel so limber. HEYO!
Well, that was my wonderful Wednesday. Sad to leave the training land of Tucson-tomorrow night and the daily sunshine of AZ, but I would take my fiance and the sites and smells of a true midwestern Christmas with our families, anyday. Who am I kidding, here's the true sunshine of my life! ...
DK
Tuesday, December 20, 2011
Recovery Monday, Tempo Tuesday...
Oh, and a couple 4 legged friends to introduce you to!
Look who kept finding me on the river running trail this morning...
"Yo quiero Taco Bell" ?? Poor little guy said hello as I started my workout and was still prancing around the same area when I returned, over 10 miles later! No collar or sign of an owner, but I didn't feel he/she would be the best gift to Ashley and TJ, when they already have Whinnie (Pooh Bear!)...
The sharpest Chinese Shar pei I have met, yet. Whin-dog loves to play and show off her sit-lay-shake, and my all-time favorite "go team" high five. She could fall asleep on anything and hates water. She currently spends her time protecting us from the looming bobcats that roam these parts, in AZ.
Run recap:
Monday
After the 24 miles on Sunday, the usual Monday gig is 8 miles at an easy pace followed by 10 short hill sprints (10-12 second bursts of fun). Ash and I headed east from the house along one of the main roads in town and eventually hopped on the trail that follows the river. It was about ~45 degrees and cloudy at 8am and we were hit with steady rain by the time we returned to the house. The neighborhood hills just outside their door made for a very convenient hill location. Stretching, core, and Jane Fonda leg lift circuit came next. A warm cup of joe with a splash of TJ's eggnog (don't tell him) reminded me that it is almost Christmas!
The remainder of the gloomy/cloudy day was spend job searching, wedding researching, and a trip to Target to gather up the goods for a Chili dinner. Ash was having a Chili craving and we cured that right up with the CC combo (Chili and cornbread)... which hit the spot and was delish.
Dessert was not forgotten, as we endulged in a "triple cookie" ice cream flavor (truly, my biggest guilty pleasure).
Tuesday
I rolled the shades up this morning to see the sun shining in the clear sky and Mt. Lemmon smiling. I took TJ's family mini van and drove down to the river running trail. Today's workout: 2 miles easy, 6 miles at marathon pace to half marathon pace (6:15, working down to 6:00), and ending with 2 miles easy cool down. I was also joined in my lunge circuit, on the trail, by my new "Taco Bell" dog (see above) but sadly had to tell him good bye as I headed for the U of A rec center pool. After my moonlight swim on Friday night, I was sad to be going during the day but the attitude changed after diving in. The 60 minute swim in the clear, completely empty pool, under the bright sun was just what the docter ordered for my Iowa-girl natural outdoor chills.
After boppin' it home in the mini van, I may just have to spend the rest of my afternoon catching up on Runner's World and Brides mags and sit by the pool with Whin dog. Dinner tonight will be made my (almost professional) chef TJ: Thai Pumpkin Soup... can't wait!
Enjoy the rest of your Tuesday and thanks for following,
DK
Look who kept finding me on the river running trail this morning...
The sharpest Chinese Shar pei I have met, yet. Whin-dog loves to play and show off her sit-lay-shake, and my all-time favorite "go team" high five. She could fall asleep on anything and hates water. She currently spends her time protecting us from the looming bobcats that roam these parts, in AZ.
Run recap:
Monday
After the 24 miles on Sunday, the usual Monday gig is 8 miles at an easy pace followed by 10 short hill sprints (10-12 second bursts of fun). Ash and I headed east from the house along one of the main roads in town and eventually hopped on the trail that follows the river. It was about ~45 degrees and cloudy at 8am and we were hit with steady rain by the time we returned to the house. The neighborhood hills just outside their door made for a very convenient hill location. Stretching, core, and Jane Fonda leg lift circuit came next. A warm cup of joe with a splash of TJ's eggnog (don't tell him) reminded me that it is almost Christmas!
The remainder of the gloomy/cloudy day was spend job searching, wedding researching, and a trip to Target to gather up the goods for a Chili dinner. Ash was having a Chili craving and we cured that right up with the CC combo (Chili and cornbread)... which hit the spot and was delish.Dessert was not forgotten, as we endulged in a "triple cookie" ice cream flavor (truly, my biggest guilty pleasure).
Tuesday
I rolled the shades up this morning to see the sun shining in the clear sky and Mt. Lemmon smiling. I took TJ's family mini van and drove down to the river running trail. Today's workout: 2 miles easy, 6 miles at marathon pace to half marathon pace (6:15, working down to 6:00), and ending with 2 miles easy cool down. I was also joined in my lunge circuit, on the trail, by my new "Taco Bell" dog (see above) but sadly had to tell him good bye as I headed for the U of A rec center pool. After my moonlight swim on Friday night, I was sad to be going during the day but the attitude changed after diving in. The 60 minute swim in the clear, completely empty pool, under the bright sun was just what the docter ordered for my Iowa-girl natural outdoor chills.
After boppin' it home in the mini van, I may just have to spend the rest of my afternoon catching up on Runner's World and Brides mags and sit by the pool with Whin dog. Dinner tonight will be made my (almost professional) chef TJ: Thai Pumpkin Soup... can't wait!
Enjoy the rest of your Tuesday and thanks for following,
DK
Sunday, December 18, 2011
Weekend workouts recap
After 3 days of workouts in Tucson, I think I could get used to this. Well, maybe not forever, but it is pretty sweet for now!
Friday
Run workout called for 3mi warm up, 10 x 1 kilometer reps at half marathon- 10k pace with 2 min jog, and ended with a 3mi cooldown. TJ hooked me up with a trail along the "river" (that rarely contains water). The wind often starts out from the South and will change direction through out the day. The purpose of this workout was to bring turnover to my stride and to get my legs to run faster than what my marathon pace will be in Houston. After a 3 mile warm up, it was rolling with wind for 8 of the 10 reps in order to make the most of the foot speed. I went for 2 reps into the wind to challenge the bod and for strength, running into the wind. You never know what the wind or conditions could be on race day. The 3 mile cool down following the 10 x 1k's was slow and easy, as I took in the Tucson sites and bikers on the trail. Workout mileage: 15 miles.
I topped of the first day of training with a swim at the University of Arizona's student rec center pool. As I walked into the rec center, I realized the pool was outside... and automatically had goosebumps. As I walked out onto the pool deck at 6:40pm, the sky was clear, the stars were shining, and the 12+ lane pool was lit up a glow. I realized after I jumped into the warm water, the hardest part of my night would be getting out of it into the cool air. The 40 minute swim was well worth the chills, as I realized- you can't beat swimming outside under the stars, on a Friday night in December.
Saturday
Recovery day! I ran my 6 miles easy, from TJ and Ashley's house on the nearby bike trail. Tucson is very dry, rocky, and dirt covered. It is a very biker-friendly city and it is hard to miss a paved bike path in most neighborhoods. Seeing various walkers, joggers, and bikers and hearing multiple "good mornings" and what I like to call, "endorphin waves" confrim a friendly and active community. It was a great run to take in the scenery of Mt. Lemmon and the surrounding mountain ranges that seem to place Tucson in a valley.
Stretching, soaking the legs in the cold, outside pool at the house, going through core work and my favorite- Jane Fonda leg lift circuits completed my workout for my recovery day before the long miles on Sunday.
It is hard to remember it is 1 week from Christmas, when you are in a warmer climate but luckily, the neighbors threw a fun, ugly sweater party which we attended. It was a blast meeting this huge family that hosted the event and other neighbors in the area. They actually used the term "Tucsonians" after telling me about their 4 generations of family growing up here.
Sunday
Lace em up. It's long run day! Ashley and TJ took me to a local park in Tucson that has a ~3mi bike loop, surrounding a golf course, city zoo, and the spring training stadium (formerly for the Indians) that "Major Leauge" was actually filmed at. TJ helped the first 16 miles go by farely quickly, with his intelligent facts and information on various topics... a couple loops were specifically about the food chain and what type of animal we would each be, based on our personalities and occupations.As a (soon to be) Physical Therapist, I was named a Kangaroo, for my care and protection of others. Ashley, the attorney was deamed an Owl and TJ, the professional triathlete gave himself the killer whale. How could a 24 mile run NOT go by fast, with all that talk? Ashley and I completed our longest run of our training plan, under 3 hours and averaged 7:23 minutes/mile for the complete 24 mile run. The conditions were semi cloudy, ~55 degrees, and minimal wind. Again, without this girl and her hubby, I would most likely not be running that mileage- and obviously not running it here, in AZ.
After refueling with Chocolate milk (courtesy of TJ's gas station run) and oatmeal at the local The Good Egg breakfast and lunch joint, we came home to the pup and the rest of our recovery. Stretching, rolling out on foam rollers, compressing the legs using Normatek boots, and finally showering. The recovery process following workouts and long runs are just as important as the running itself and is very often overlooked. The amount of stress that your body goes through when running needs some TLC directly following, in order for you to properly recover and be as prepared as you can for the next day of training.
Well, in reward of our long run, we are off to enjoy Sushi and Gelato with some of A and TJ's friends. Enjoy the evening and the crazy warm temps that are circulating the country!
DK
FridayRun workout called for 3mi warm up, 10 x 1 kilometer reps at half marathon- 10k pace with 2 min jog, and ended with a 3mi cooldown. TJ hooked me up with a trail along the "river" (that rarely contains water). The wind often starts out from the South and will change direction through out the day. The purpose of this workout was to bring turnover to my stride and to get my legs to run faster than what my marathon pace will be in Houston. After a 3 mile warm up, it was rolling with wind for 8 of the 10 reps in order to make the most of the foot speed. I went for 2 reps into the wind to challenge the bod and for strength, running into the wind. You never know what the wind or conditions could be on race day. The 3 mile cool down following the 10 x 1k's was slow and easy, as I took in the Tucson sites and bikers on the trail. Workout mileage: 15 miles.
I topped of the first day of training with a swim at the University of Arizona's student rec center pool. As I walked into the rec center, I realized the pool was outside... and automatically had goosebumps. As I walked out onto the pool deck at 6:40pm, the sky was clear, the stars were shining, and the 12+ lane pool was lit up a glow. I realized after I jumped into the warm water, the hardest part of my night would be getting out of it into the cool air. The 40 minute swim was well worth the chills, as I realized- you can't beat swimming outside under the stars, on a Friday night in December.
Saturday
Recovery day! I ran my 6 miles easy, from TJ and Ashley's house on the nearby bike trail. Tucson is very dry, rocky, and dirt covered. It is a very biker-friendly city and it is hard to miss a paved bike path in most neighborhoods. Seeing various walkers, joggers, and bikers and hearing multiple "good mornings" and what I like to call, "endorphin waves" confrim a friendly and active community. It was a great run to take in the scenery of Mt. Lemmon and the surrounding mountain ranges that seem to place Tucson in a valley.Stretching, soaking the legs in the cold, outside pool at the house, going through core work and my favorite- Jane Fonda leg lift circuits completed my workout for my recovery day before the long miles on Sunday.
It is hard to remember it is 1 week from Christmas, when you are in a warmer climate but luckily, the neighbors threw a fun, ugly sweater party which we attended. It was a blast meeting this huge family that hosted the event and other neighbors in the area. They actually used the term "Tucsonians" after telling me about their 4 generations of family growing up here.
Sunday
Lace em up. It's long run day! Ashley and TJ took me to a local park in Tucson that has a ~3mi bike loop, surrounding a golf course, city zoo, and the spring training stadium (formerly for the Indians) that "Major Leauge" was actually filmed at. TJ helped the first 16 miles go by farely quickly, with his intelligent facts and information on various topics... a couple loops were specifically about the food chain and what type of animal we would each be, based on our personalities and occupations.As a (soon to be) Physical Therapist, I was named a Kangaroo, for my care and protection of others. Ashley, the attorney was deamed an Owl and TJ, the professional triathlete gave himself the killer whale. How could a 24 mile run NOT go by fast, with all that talk? Ashley and I completed our longest run of our training plan, under 3 hours and averaged 7:23 minutes/mile for the complete 24 mile run. The conditions were semi cloudy, ~55 degrees, and minimal wind. Again, without this girl and her hubby, I would most likely not be running that mileage- and obviously not running it here, in AZ.
After refueling with Chocolate milk (courtesy of TJ's gas station run) and oatmeal at the local The Good Egg breakfast and lunch joint, we came home to the pup and the rest of our recovery. Stretching, rolling out on foam rollers, compressing the legs using Normatek boots, and finally showering. The recovery process following workouts and long runs are just as important as the running itself and is very often overlooked. The amount of stress that your body goes through when running needs some TLC directly following, in order for you to properly recover and be as prepared as you can for the next day of training.
Well, in reward of our long run, we are off to enjoy Sushi and Gelato with some of A and TJ's friends. Enjoy the evening and the crazy warm temps that are circulating the country!
DK
Sole Sister Running
Hello and welcome!
I wanted to start a blog that allowed me to share my training and racing experiences with family and friends, but to also encourage others to share experiences or questions on running topics. There is an individual level for each runner but ultimately, we are all working toward the same goal- to put one foot in front of the other.
The phrase 'Sole Sister' developed after I began to run consistently with a group of early-morning training gals in Des Moines. These women have impacted me in many ways (more than just the fact that we are all crazy about running numerous miles before the sun comes up). I am able to get myself out of bed each day (anywhere between 3:30am-5:30am) because I know they are counting on me to show up and meet them. I owe each step of my marathon training to these women and I often share with others, that I would not be a marathoner today if it was not for my sole sisters.
I welcome your comments/questions/ideas/advice and thank you for following!
Are you a 'sole sister'? Who do you share your strides with?
I wanted to start a blog that allowed me to share my training and racing experiences with family and friends, but to also encourage others to share experiences or questions on running topics. There is an individual level for each runner but ultimately, we are all working toward the same goal- to put one foot in front of the other.
The phrase 'Sole Sister' developed after I began to run consistently with a group of early-morning training gals in Des Moines. These women have impacted me in many ways (more than just the fact that we are all crazy about running numerous miles before the sun comes up). I am able to get myself out of bed each day (anywhere between 3:30am-5:30am) because I know they are counting on me to show up and meet them. I owe each step of my marathon training to these women and I often share with others, that I would not be a marathoner today if it was not for my sole sisters.
I welcome your comments/questions/ideas/advice and thank you for following!
Are you a 'sole sister'? Who do you share your strides with?
Olympic Marathon Trials and Training in the Dirty T
The Olympic Trials. The thought that I will toe the line in Houston, TX on January 14, with the best marathon runners in the country has (still) not set in. An experience that I never even considered, until just over one year ago. Now, running the 26.2 mile race will happen in just less than 28 days.
Qualifying for such an elite event turned up the motivation dial and intensity for my 18 weeks of training. In order to prepare as well as I can, I knew I would need to somehow get around the typical Iowa weather in the month of December. I am very blessed to have friendships with my training partner, Ashley, and her husband (professional triathlete) who own a home in Tucson, AZ, for use of adequate training environment and conditions. I am also very fortunate to have a supportive family and parents, who agreed to my proposed training week in the south and said 'Merry Christmas' as they assisted in my travels to AZ.
Currently, in Tucson, Arizona, I am training in ~60 degree, sunny, clear weather for one week along with Ashley. I am pumped for these next days of training and could not be more thankful for the hospitality of Ashley and her husband. Stay tuned for daily workout updates and maybe a little recipe/dinner action to wet the palate.
Until then, off to bed in order to complete my longest training run- 24 miler tomorrow a.m.
Giddy-up!
Qualifying for such an elite event turned up the motivation dial and intensity for my 18 weeks of training. In order to prepare as well as I can, I knew I would need to somehow get around the typical Iowa weather in the month of December. I am very blessed to have friendships with my training partner, Ashley, and her husband (professional triathlete) who own a home in Tucson, AZ, for use of adequate training environment and conditions. I am also very fortunate to have a supportive family and parents, who agreed to my proposed training week in the south and said 'Merry Christmas' as they assisted in my travels to AZ.
Currently, in Tucson, Arizona, I am training in ~60 degree, sunny, clear weather for one week along with Ashley. I am pumped for these next days of training and could not be more thankful for the hospitality of Ashley and her husband. Stay tuned for daily workout updates and maybe a little recipe/dinner action to wet the palate.Until then, off to bed in order to complete my longest training run- 24 miler tomorrow a.m.
Giddy-up!
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