Category Archives: Training

Weekly Workouts: 8/28 – 9/3

I came off of two weekends of more running than my body was probably ready for (Ragnar and Bird Camp), so I took the past week easy. I’m feeling re-energized about my running, getting strong again and getting my symptoms under control and my Hashis into remission. Here’s the first of many shout outs to Coach Becki for all of the support!

Monday – 2.39 mile walk

This walk took way longer than it should have, which was the direct result of bringing C along and him refusing to ride in the stroller. Oh, hey, toddlers walk really slow. Regardless, Andrea and I had a nice walk and chat and refueled with Sonora Grill tacos afterwards ¯\_(ツ)_/¯

Tuesday 3 miles, 9:34 pace

Oh, happy day! NEW SHOES! I made a trip to Mill City Running to see the lovely Sara and then promptly took my new shoes for an easy three-miler.

Just like at camp, they felt great. I just might be a Hoka convert.

Wednesday – Busy day, didn’t end up working out. Did have a fun evening with some friends and their kids at a nearby park though!

Thursday – Took the day as a rest day and spent four hours in the car, but a trip to the Minnesota State Fair helped me still end up with more than 13,000 steps.

Random side note: OK so this is going to sound dramatic, but I had been preparing myself for weeks for how my fair (eating) experience was going to be different from year’s past, given that I’m avoiding certain foods (mainly gluten and dairy). But it was WAY easier and more enjoyable that I was anticipating. I printed out a gluten-free foods list from the fair website, and was surprised by all of the options. I ended up getting the french fries which I’d never gotten before (!!!!), a hard cider, the mini sconuts from French Meadow, kettle corn and a Chicago-style hot dog on a gluten free bun.

C loved the food and the animals. He didn’t love being in the stroller or having to hold our hands. Sounds about right for a two year old!

We all ended up taking naps in the afternoon and then left for the cabin that evening. Long day, for sure!

Friday 3.01 miles, 9:04 pace

I worked from the cabin in the morning and then we had errands to run, but it was still nice and cool out by the time I got out for this three mile easy run. Besides getting cat-called by some construction workers (WTF), the run was uneventful and felt pretty good. And running on the country roads totally reminded me of Ragnar!

Saturday – 8 miles, 9:23 pace

J and I headed to the Mesabi trail head near the cabin. I ran towards Grand Rapids and he ran towards Coleraine. We figured we’d finish running right around the same time since I was running 8 miles (figured around a 10 min/mi pace) and he was going to run 10 (and was trying for a slower 8 min pace).

tbh I felt pretty awful from the moment I woke up Saturday morning – I ended the night before with a couple too many gluten-free beers, hard ciders, handfuls of kettle corn, etc. I was feeling the imflammation and my stomach wasn’t too happy, either.

But even though it took a bit longer than usual to feel warmed up, I was pleasantly surprised to eventually settle into a nice groove. Miles 4-6 felt pretty effortless (minus a moment of panic where I thought I had to use the bathroom and the porta potties I came across were padlocked). The hills started to take their toll during mile 7 and I think I actually tweaked my hamstring at one point. I picked the pace back up for the last mile, but I was pretty tired.

Saturday afternoon we decided (on a whim) to hit up Bovey Farmer Days and specifically, the cribbage tournament that was taking place in the basement of city hall. To say we were out of place would be an understatement. I’m pretty used to getting stared at (hello, growing up in rural Wisconsin with white parents), but this definitely was an experience that pushed me out of my comfort zone. J and I were among the second youngest people there (by a lot) and the youngest person was our thirteen-year-old nephew!

We didn’t really know what to expect, but when we got there, it wasn’t exactly the warmest welcome. And I could feel myself getting nervous when the person who was running the tournament started reading the rules.

I’ll save you the details of what took place over the next three hours, but the TL;DR version: We didn’t win, most people were very friendly, some were not and were quite impatient with us, but we still had a good time. Ask me about it the next time you see me. Trust me – it’s quite the story.

Sunday – 11.7 mile bike

Legs felt tired, but it was a nice day on the Iron Range, so I was happy just to enjoy the ride and took it nice and easy.

Looking forward to the cool, fall-like weather we’re expecting in MN this coming week!

Advertisements

Whistlestop Half Marathon Training: Less Than Seven Weeks to Go!

Monday: 20 minute swim + legs/glutes

A week out of the pool and the remnants of a cold made this a bit rough, but I still saw improvement in the time it took me to complete my time — I’m getting faster!

Tuesday: 3.52 miles (9:35 pace) + abs

IMG_3053

That afternoon, I headed the new and shiny U.S. Bank Stadium for a VIP BiPro Protein Water launch event. It was cool to see the new stadium and the BiPro folks even introduced me to pro runner Jordan Hasay and former pro (and Minnesota Vikings) NFL player Ben Leber! They were super nice and it was fun to chat running, nutrition and recovery. I’m hoping to have an event recap (with a sweet discount code!) up tomorrow.

Wednesday: Arms/back + Jasyoga

Thursday: 3.18 miles (9:35 pace) + abs

IMG_3119

Tired after abs

Friday: Total body strength training

Saturday: 1.62 mile walk + abs

Probably should’ve gotten my run in on Saturday, but my hip and knee were bothering me so I took an extra rest day. And I knew I was going to be at the State Fair walking around a lot, so I didn’t want to overdo it.

The Dixie Chicks were amazing. I’ve loved them for forever and had given up on my dream of seeing them live, so I was thrilled when they announced their world tour, with a stop in MN!

On top of everything, we had the BEST SEATS EVER!

Photo credit: @mlswenson

Photo credit: @mlswenson

Since I’ll be going back to the fair with the fam, I kept my eating relatively under control while I was there — a Pronto Pup, some wine and a beer, some Chicago Mix popcorn and a salmon and shrimp slider (DELICIOUS), and I called it good.

IMG_3203

Sunday: 4.18 miles (10 min pace)

Oh boy, this was rough. I already knew I wasn’t going to run as far as I should, seven weeks out from a half because my hip was bothering me, but once I got out there, it was hard to even make it four miles! It was hot (I didn’t get out until around 2) and I obviously didn’t have enough water for a warm day (and all of the adult beverages the night before). My first mile was around 10:40 — I wanted to go out easy, but I couldn’t have gone faster if I wanted to. I did pick up the pace a little and finished my last mile in 9:45.

This week is all about continuing my strength training and coming up with a plan with my PT to get me through the half.

Have you been to the/a State Fair this year? What’d you eat?

I’m linking up today with Jess and Jess!

My fall half marathon plans + Team MwM

I’ve already mentioned that I’m doing the Whistlestop Half Marathon in some social media posts and last week’s workout recap, but I still wanted to write a post about how I chose the race. I spent a good few days SUPER bummed about not getting into the TC 10 Mile and the quit feeling sorry for myself (because, really, there are much more important things to be upset about) and started looking into other fall races. Around the same time, I saw a video that Faith’s Lodge posted on Facebook about a non-profit organization, Miles with Maeve, that works with athletes to raise money to support families who’ve experienced infant or pregnancy loss. I reached out to the organization and Garrett (Maeve’s dad) got back to me right away with more information about them and how we could work together. Almost immediately I agreed to join the team and shortly after, decided on the Whistlestop Half Marathon in Ashland, WI. I set a fundraising goal of $1,000, with some of the funds going to Now I Lay Me Down to Sleep and some to Faith’s Lodge. Well, less than a week later, to my surprise, I surpassed my goal! That said, if you’d still like to donate, I’d be THRILLED to be able to donate even more to these amazing organizations.

Re:  The race — I was hoping to PR, but with my nagging hip issues, breaking two hours would be just fine and something I’d feel really good about. I just want to enjoy this race and am looking forward to a little getaway with Jesse!

After last weekend’s 5K, I came down with a wicked summer cold and it took all week to get over it. I didn’t run (or work out at all) until Saturday.In addition to running, I’m finally incorporating strength and stretching into my routine on a consistent basis. I’m still doing my Jasyoga every day and lifting and doing core work about 3x/week.

I was also sick on my birthday — BOO — but I still made the most of a nice date night with the husband:

IMG_2961

I didn’t have much of an appetite, but I had a bite (or two) of the birthday gelato they sent out — with a cute, handwritten card! Thanks, Italian Eatery!

Also, because I’m obsessed with how these turned out, here are a few shots from Calvin’s one-year photo shoot. Megan Grommes of Megan Crown Photography is incredible!

Calvin-11

Calvin-51

Whistlestop Half Marathon: Week ???? (oh, and it’s my birthday today!)

The Right Fits

I’m linking up today with Jess and Jess!

 

 

I’ve mentioned it on social media, but I’m officially registered for the Whistlestop Half Marathon in Ashland, WI on October 15. I had hoped to get into the TC 10 Mile, but no such luck. I’m finally getting excited about Whistlestop though, and even though I’m sure I’ll be a bit jealous come TCM weekend, I’m looking forward to being a super spectator!

I’ve been dealing with setback after setback since Garry Bjorklund. After my hip, it was my hamstring and most recently, a bad summer cold/sore throat. But I’m working with Coach to train conservatively, I’ve been upping my cross training (oh, how I’ve missed the pool) and sticking with PT. Here’s what last week’s training looked like:

Monday: 20 minutes in the pool
Swimming after not swimming for awhile is quite humbling. Woof.
IMG_2846
Tuesday: 20 minutes easy (9:53 pace). No pain, but felt off balance. Went to PT and got new exercises.
Wednesday: 30 minutes (9:41 pace) followed by 20 minutes in the pool. Similar to Tuesday — no pain, but felt off balance through my hips.
Took my run indoors today

Took my run indoors today

 
Thursday: 20 minutes in the pool
I definitely could feel it in my arms — I probably wasn’t ready to swim two days in a row.
 
Friday: 20 minutes, (10:21 pace)
I decided to do daycare drop with off with the stroller to ensure an easy pace and it worked!
Saw this baby bird on my run today. Yay #nature

Saw this baby bird on my run today. Yay #nature

Saturday: Gopher to Badger 5K – 26:28, 8th in AG
Started out at around a 9:20-9:30 pace and picked it up every half mile, down to around 7:55 at the end. I felt good! Left hamstring was a little twinge-y, but felt good afterwards. I had a sore throat starting and that bothered me more than anything. Andrea also had a great race!

Coffee + carbs, post race

Coffee + carbs, post race

Sunday: 7.5 miles on my bike and 1.72 mile walk
Since I sold my road bike last year, I dusted off the ol’ Huffy and biked to Lake Nokomis to cheer on some friends at the YWCA Women’s Tri. It was a gorgeous day for it and was fun to see all of the athletes. It ALMOST made me want to do another tri 😉 I made it home just in time to see the first women finish the marathon.
Later that day, I rounded up the baby and the pup for a walk to see if it’d help Little C’s bad mood. And, it did!

This week’s focus is increasing my mileage again (slightly) and more cross training. Hoping for less humidity!

Garry Bjorklund Half Marathon Training: Week Eleven

It’s officially race week! Last week was a very “meh” week of running:

Monday: REST

Neck was still sore so I skipped lifting and just stretched and foam rolled

Tuesday: 5 miles (9:24 pace)

AKA New Garmin Day! The wrist band on my old Garmin came apart and since it’s still under warranty, Garmin offered to send a replacement band. In the meantime, I’ve been wanting to upgrade, so it was the perfect justification 😉 I headed to Mill City Running over my lunch hour and met up with Sara and left with a brand new Garmin!

(and a few other goodies)

(and a few other goodies)

The run later that evening was just OK. Legs continue to feel tired.

Wednesday: REST

Thursday: REST

We decided to make the 5.5 drive to my parents’ house at Calvin’s bedtime so he’d sleep in the car, so we left Minneapolis around 6 p.m. It worked great minus the fact that it was midnight by the time we got there and I was SO TIRED!

Friday: 3 miles (8:50 pace)

Calvin woke up at his grandparents’ house, bright and early at 5:40 a.m. so I got up and get ready to run once Jesse got up. I headed out around 7:30 and it was already hot and sticky (the temp eventually rose to over 90 degrees later in the day!). I love running in my hometown — it’s a great change of scenery and you can usually run (no sidewalks) down the road for awhile before meeting any cars. The only downside is pretty hilly terrain. My legs were feeling this one for the next day or so!

IMG_2086

IMG_2087

Saturday: REST

I gave my legs the next day off and we continued to relax at my parents’ house. We headed to my aunt and uncle’s place in the afternoon. They live on my grandparents’ farm and Calvin and Cole got to meet goats, baby chicks, a large dog and some cats. They were both pretty tired afterwards from all the excitement and all the fresh air and all the grass and trees and nature!!!!

IMG_2107

IMG_2109

I caught up with some high school friends over a beer and a brat (because, Wisconsin) later that evening.

IMG_2112

Sunday: 6 miles (9:05 pace)

I decided to wait until we got back to Minneapolis to get my “long run” in. We left Wisconsin around 9 a.m. and got back to MN around 3. It was a stressful ride back with traffic and Calvin being pretty unhappy about being in his carseat.

Once we got Calvin down to bed, Kate and I headed out for our run. There was a breeze and the temperature had cooled from the previous two days, but it still felt sticky and I never felt like I ever warmed up. The entire run was hard. Not the run I was hoping for less than a week out from the half, but that’s what happens!

Focusing this week on rest and eating right. I’m not off to a great start since I haven’t been sleeping well, but I’ve been eating pretty well and cutting back on the mileage in a big way. Next update will be post-Garry Bjorklund Half!

Garry Bjorklund Half Marathon Training: Week Ten

Monday: REST

20 minute arm toning circuit and some stretching and foam rolling

Tuesday: 5 miles (9:30 pace)

IMG_2006

Wednesday: REST

Did my PT exercises and some pushups and planks.

Thursday: REST

Did this, instead of running:

5797155E-1DE5-40A6-AAA9-7ACEE8E11C82

(Not pictured: A couple of delicious glasses of wine.)

Friday: 5 miles (9:20 pace)

Got a free pair of Fitsoks and tested out my new Oiselle stride shorts

Got a free pair of Fitsoks and tested out my new Oiselle stride shorts

Even though the forecast called for morning thunderstorms, I woke up to clear skies. I decided to hit up Flapjack Friday again and had a lovely five mile run with Sara! Bummer though, not even a half a mile into the run, I felt a sharp pain shoot through my neck and shoulders. It was uncomfortable through the rest of the run, but it wasn’t until I stopped running that the pain really set in. I’d experienced something like this a few times in the past, moving wrong in the shower, etc. but this was by far the worst pain. So I found a chiropractor with an opening and carefully drove (without being able to turn my head) to his office for an adjustment. I left still in pain, but slightly looser.

I spent the next 24+ hours laying in bed, icing on and off. Thank goodness for J who took the lead on Calvin duties, especially since Calvin is in a “crawl all over mommy” stage.

Saturday: REST (still in a lot of pain)

Much of Saturday was spent in bed, icing on and off, but I did make it to C’s last swimming lesson (he LOVES the water now!), which made me decide I NEED to get back in the pool to do some lap swimming again.

Sunday: 11 miles (9:29 pace)

IMG_2056

This was rough, but we powered through! Andrea and I met at Lake Harriet and ran the three lakes. It loosened up quite a bit, but my neck/left shoulder bothered me the entire time. Also, was feeling some soreness in my knees.

I need to find a better water bottle to run with. Any suggestions? Luckily, there are plenty of water stops around this route, but I’d still like to hydrate more regularly on warm days.

After we finished, we hit up the Rose Street Patisserie. I tried their chocolate chip cookie (it was OK, I think this batch was overdone) and an unpictured feta and spinach croissant (YUM).

IMG_2054

I’m getting anxious for race day to get here already! I’m still not setting any goals — if everything falls into place like it did on the day of my 10-mile race, I could be looking at a really solid half, but if it’s like my day on Sunday, it could be a struggle. We will wait and see!

Favorite post-run treat?

Garry Bjorklund Half Marathon Training: Week Nine

Monday: REST

I did a 20-minute arm workout (Thanks, Minneapolis Running!), my PT exercises, stretched and foam rolled

Tuesday: 5 miles (9:40 pace)

Pretty much everything was working against me for this one — my calves were in knots still from mowing the lawn over the weekend and I was SO HUNGRY after a busy day of meetings that I scarfed down some food 45 minutes before we headed out on our run. But after a slow and sloggy start, I felt a bit better and then started to hit a wall with around a mile left. The heat and humidity didn’t help.

Friday: 4 miles (9:30 pace)

Andrea and I finally checked out Mill City Running’s Flapjack Fridays! The run starts from Mill City Running in Northeast Minneapolis at 6:30 and there are 2.5, 5 and 7 mile loop routes. We only wanted to go about four miles, so we did an out and back. I never get sick of running across the Stone Arch Bridge. Once we got back to the store, we got in line for pancakes. There were a variety of toppings (um, hello Nutella), but I opted for good ol’ maple syrup and butter.

The rain started just as we dug into our pancakes. It actually felt pretty good after a slightly humid run.

IMG_1950

I headed home to shower and get ready for the day. Since I was working from home, it was pretty easy to ease into the work day!

That night, J and I met up with my co-workers to see Tracy Morgan at Mystic Lake:

IMG_1958

It was a great show and felt good to laugh. SUPER inappropriate, but funny.

Saturday: REST

We hit up Sea Salt for lunch (Calvin’s first trip there!)

IMG_1964

Afterwards, I went with Andrea to see Book of Mormon (erm, for my fourth time). I might have a problem.

IMG_1971

Sunday: MDRA Mississippi 10 Miler (1:29:55)

Hooray for a new 10 mile PR!

I knew I was going to like this race, when I realized the start line was in the middle of a downhill. It was a small field, but I still lined up middle-back of the pack. I made a rookie move by not starting my Garmin until I was about to cross the start line — it took almost three miles for it to finally catch up and find my location.

The race starts on the trails in Crosby Regional Park and as you come up to Shepard Road, you hit the first water stop — around 2.5 miles. I took water, but soon after that, while I was still feeling good, I started to feel kind of chilled and realized I had stopped sweating. The next water stop wasn’t until five miles, but I took two cups of water and also had half my GU. I started feeling a little better, but was still looking forward to the next water stop at mile 7.5. This could have ended up as a disaster, but since it didn’t, I’m just going to learn from it and make sure to better hydrate pre-race next time.

I think my favorite thing about this race was that since it’s an out and back, we got to see the leaders on their way back to the finish. And I’m not kidding, 90% of them actually smiled and said things like “great job” and “keep it up” as they passed us mortals who hadn’t even hit the turnaround point.

I started to pick up the pace around mile five and was keeping it right in the 8:40s. There were some challenging hills on the course, but the downhills made them worth it. I was still feeling good after mile 9, so I decided to try to go sub-8:00 for the last mile. I crossed the finish line and couldn’t stop smiling for the next 24 hours. Everything fell into place and I was really happy how this went. I also learned a lot about where my training has brought me and how I should approach the half in just a few weeks.

I’d definitely recommend this race! It’s well organized, small and a great course (even though it’s an out and back).

Pre-race fuel: Breakfast cookie

Race day outfit: Distance shorts and Oiselle shimmel

Splits: 9:45, 9:04, 9:20, 9:17, 8:40, 8:45, 8:45, 8:42, 8:10, 7:59

28th female, 13th AG