Saturday, January 26, 2013
I got some questions after my 2013 goals blog. Good thing regular blogging wasn't one of my goals because I'd be failing miserably.
warm up as needed
Incline 2.0 to simulate outdoor running
0-1 mile HM PR -30 seconds
1-1.5 HM- 45
1.5- 2 HM-15
2.5-3 HM - 30
This is a killer workout. I didn't make it through the first time. I had to jump off twice and stopped at 2.5 miles. You are definitely in the "uncomfortable zone" for the entire 3 miles. But! It gets easier. In 6 weeks, we will try the same paces for a 10k workout. Yikes!
Pyramids. This is a fairly common treadmill routine.
I warm up at 6.0 and then go up 0.2 every minute. The change of speed every minute makes this workout go by quickly. Climb to 8.0 and then back down to 6.0 (or whatever your starting point was) I love this bc on the up, 7.0 feels so fast and hard and then on the way down, it feels easier.
I do this twice. First round at 3.0 incline, second at 2.0
These are my numbers. Make it work for you! Start at 3.0 and go up to 5.0 and back to 3.0. Or any variation.
I would rather run outdoors any day of the week. But weather, ice, and childcare have forced me to make peace with the treadmill. And now I actually look forward to these killer workouts. I hope they're making me faster. I know they're making me feel strong. And that's worth it!
30 freezer meals:
I pinned this months ago and finally took the plunge and gave it a shot. SOOOO worth it. We found 15 meals and doubled each one. I started with one blog which led to another and another. If I ever take the time to compile them, I will share that. For now, my advice is to google "clean freezer meals". We stuck to all lean proteins. And we make quinoa instead of rice to serve with the meals. The kids are eating them!! It really is worth all the prep time. It's a great way to get lots of veggies in and to have healthy leftovers for lunches.
My HM is in 7 weeks and I am getting excited to RACE! I feel like its been so long and I've got that itch. I haven't stuck to my "advanced training plan" that had two 14 milers and I'm OK with that. One was supposed to be last week. It was 0 degrees; we ran 10 and called it good enough. Winter makes us stronger!
So I'm tweaking the plan to make it work for me and my family's schedule. Isn't that was life is about? Adjusting, rolling with it, lemonade outta lemons, whatever you want to call it. Stay positive and RUN!
Time to go to the Y. Have a great weekend sparkland.
Thursday, January 10, 2013
I'm behind on getting these in print because I've been busy working on my goals! My first goal for 2013 is to read one fiction and one non-fiction book every month. Already done for the month!
Another goal is one DIY/pinterest house project. I'm into 3, including a race medal holder. I spray painted it. Now it needs some funky hooks.
goal 3: Healthy meals for the whole family. I am guilty of giving my kids cereal or mac & cheese for dinner far too often. These deserve better. I finally took the time to find clean, freezable, family friendly recipes. It took most of Saturday, but as a family we put together 30 meals. 30!! I highly recommend giving this a try.
goal 4: run 1,100 miles
and I want to run fast!
My current HM PR is 1:54 which is 8:42 pace. It was last May on a beautiful and extremely hilly course. Last summer was full of tri training, which made me a faster runner come Fall. At the Twin Cities 10 mile in Oct. I averaged 8:12 pace. And in December I added some treadmill speedwork to my weekly routine because of schedules and ice and life. At first, I HATED it. It's growing on me to the point where I may even say I look forward to it. Well, I look forward to the feeling when I'm done, that is. Not sure yet if it will make me faster. With all that in mind, here's time goals:
I know I can do it goal: 1:52 is 8:33 pace
weather is great, I really push it goal: 1:49 is 8:19
everything is perfect, long term running goal 1:45 is 8:01
DH and I will be running the Twin Cities Marathon on 10/6/13. My dad said that Grandma's was his last. It will always be very special that I trained for my first with him. The good news about him not running is that he is a cheering maniac and will pop up all over the course. I'm sure he'll run a few miles with me too. I'm already excited!
I ran Grandma's in 4:04, 9:19 pace. TCM is a more difficult course, but I will have a lot more experience and hopefully more speed by next October. I know I shouldn't give myself time goals until closer to the race. I know I should have the pace of my LSD runs, but if you know me, you know that I've thought about these times since the day after finishing my first 26.2
3:59 is 9:07
3:56 is 9:00
3:52 is 8:50
in my wildest dreams: Boston Qualifying time is 3:40, 8:24 pace
(or 3:45 when I'm 40! But it'll probably change by then) I don't expect to do this. I just want to know the times
DH and I gave each other race packages (4 HMS) for Christmas. It was an awesome deal and how cool will it be to celebrate throughout the year. He already ran one of his on 1/1. Next up is 3/16 we'll both run Get Lucky. I am officially in training mode again and loving it.
goal 5: swim and bike for cross training and new challenges and fun and peace. Right now I just want to get in the pool once a month. (January done!) I wish it fit in my schedule better, but it doesn't. I'll make bike plans once it's Spring. I tried to fit a spin class into my schedule and that also doesn't work right now
goal 6: keep up the ST! especially the heavy lifting. This is totally growing on me, just like the speedwork. Maybe it's because I'm changing up my routine. Maybe it's the new challenges. Maybe it's because they make me feel like a fierce bada$$! whatever it is, I'm gonna keep workin it.
goal 7: balance! I have already scratched a few races from my calendar. I love working out. I love training. But I love my family more.
goal 8: Stay in maintenance range. I hate that I am a typical American and am up 5 lbs. from Thanksgiving. Pants are tight and I don't feel my best.
I hope you are checking things off your 2013 goals.
Monday, December 31, 2012
In 2011, I lost 40 pounds and discovered a love of running. In 2012 I kept running and added a love of triathlon.
The fitness moments I want to remember:
January: started teaching at the Y
February: braved the MN cold and ran outdoors
March: horrible HM that taught me valuable mental lessons
April: bought a road bike & started reading about tris
May: amazing HM experience with hills & rain
June: Grandma's Marathon, my 1st 26.2 in 4:04:16
July: Sprint tri, 1st out of the water in my age group
August: Olympic tri in 2:51, holy buckets! That was hard.
September: did a real pull-up
October: TC 10 mile in 81 minutes, 7 minutes faster than last year
November: started a triathlete ST program
December: crossed 1,077 running miles for the year
That's a pretty good year of events. What's even better is that I shared so much with people that I love. DH, my dad & sister, new & old friends.
I didn't lose any weight this year. But I did stay safely in a maintenance range. Much more important than the number on the scale (and I do care about that a lot!) is living a healthy, meaningful, balanced life. While that list of monthly events may seem like a lot to some, it's not everything I wanted to do. I cut back on races, I changed from an aggressive tri training plan to a beginners half way through the summer, I stopped teaching regularly at the Y. Now I just sub. I'm still trying to find that balance. And my guess is that it will be a forever developing process.
I know that I am lucky that so much of my social and family life is about fitness. There is no way that I would have accomplished these goals without their support. 2013 will be a year of more racing, more personal challenges, another marathon with DH, and unknown fun!
2013 will not be the year I tackle 70.3 (half Ironman distance). I don't want to dedicate that much time to training. At first I typed "I can't" and then changed it to "I don't want to." There is a big difference. It will not be the year I join the Thurs. night cycle group. My daughter has ballet & tap on Thursdays. And she is ridiculously cute and funny.
It's easy to get caught up in racing and want to do more, more, more. My hope is that 2013 is a year of balance. I will continue to challenge and push myself. But not so much that I burn out or miss too much family time. I'd like to write race recaps well into my 40s and 50s and continue to have this be my way of life.
Happy 2013 Sparkfriends!
Saturday, December 01, 2012
I've been waiting for this moment since I realized it was in reach a few months ago. When I made goals last January, I had no idea what my yearly mileage would be. Now I know! This morning I crossed 1,000 miles in 2012. 1,004 to be exact. And with a month to go. woo-freaking-hoo!
This pretty number represents:
4 full months of training for my first marathon and actually entering 26.2 into my tracker on one day!
Running outside through a Minnesota winter, that was a mental hurdle
A year of running with new friends who have become very close friends.
Running with my dad, and joining his group a few times. They've met at the same place every Saturday for 30 years! That's who I celebrated with this morning.
Hot, stinky, sweaty, sexy running dates with DH
Being tough enough to push my kids in a double jogger and teaching them about health and fitness through my example
Those miles are determination, persistence, making time for myself, having fun, pushing my limits, surprising myself, crying, laughing, mental peace, dedication, problem solving, dead sexy legs, and so much more!
Oh, the cake. One thing I've learned is that running certainly does burn tons of calories, but it also makes you want to eat 4 Chipotle burritos!! I must not eat enough before long runs because I eat all day long and justify it with: I just ran 9 miles! You don't even want to know what I eat when I run 15+ miles!
While I have a lot to celebrate with this latest milestone, I've also had to do some attitude adjustments. I've been eating too much and making excuses We've all heard it: You can't out train a bad diet!
I'm at the high end of my maintenance range and I don't like it. My plan was to lose a few more pounds and get down to a "racing weight" before I started training in March. Well, I've done the opposite. And right before the holidays. And I am totally aware of it. boo.
Luckily, I've been having some good self talks and using things that worked for me when I was losing weight.
Like, asking myself, "Does someone who is serious about weight loss eat that?" For me, there's a difference between wanting to lose weight and getting serious. Today I've been taking it seriously. Last night at my brother's birthday party I was not serious. I had 2 high calorie beers and a handful of tater tots. (hipster bar!) Serious would have been: one, low calorie beer and one tot. Wanting to lose weight is hot chocolate with skim milk, serious is skipping liquid calories. I know I'm being hard on myself. I need to be hard on myself if I want to get back where I was.
Right now my size awesome has a teeny muffin top. It will be gone next week. I promise.
OK, back to good news. I have followed the triathlon ST program for 5 weeks. It's twice a week and I've only skipped 2 days. That is crazy good for me. I am a cardio junkie. I'll be honest, the only reason I'm sticking with this plan is because 3 girlfriends are doing it in prep for tri season. I don't want to be left out! And you know what, it's working. Motivation comes in many forms.
The best part is that I'm actually loving it. We are in an endurance phase right now and I can squat 100 lbs. I'm eager to see what I can do when we get to the strength phase. And my arms are getting ripped.
I have two December goals:
wait, I guess that's 3. That's OK, they are well worth it.
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