4 More Runs

We got a virus on our computer last week, so we had to drop it off to get fixed.  What a pain in the butt!  All is good now, and hopefully it will stay that way.  So anyways, that is why I haven't been posting or keeping up in bloggy world, but I'm back. :)

I am 6 days away from race day, and I only have 4 more runs.  I am ANXIOUS!!!  Last week was a lot better of a training week than the week before.  I was feeling a lot more positive, and my head was in the right place.  I replaced my track workout with 4x1/4 mile hill sprints because I couldn't make it to the track.  Its been really tough for me to fit in the track work, but I think I've done really well with finding an alternative and getting it done.  I've said it before, and I'll say it again because I think it is SO important-you need to be flexible with your training.  Remember that a training plan is not set in stone, it is a guideline.  Yes, it is important to get in most of your miles and its super important to push yourself.  But you will feel a lot better if you focus on what you did and not on what you didn't.  There is always tomorrow, so if you miss a run or have a bad run, just push it that much harder the next day.

Friday was my rest day so I was ready to rock on Saturday morning.  I got up and did a bodyrock workout right away, it looked like this:

 4 minutes of 10 sec rest, 50 sec max reps of:

• Crab Toe Touch, max. reps
• Dive Bomber, max. reps

2 minutes of back to back (no rest)

• Jump Lunge, 10 sec. max. reps
• Mountain Climber, 10 sec. max. reps

 4 minutes of 10 sec rest, 50 sec max reps of:

• One Leg Hot Attack Exercise, max. reps
• Thigh Shrinker Exercise, max. reps

 2 minutes of back to back (no rest)

• Jump Lunge, 10 sec. max. reps
  
• Mountain Climber, 10 sec. max. reps

That workout rocked my legs, and then I went right out and did 4x1/4 mile hill sprints with a 2-mile warm-up and 2-mile cool down.  It was hard, but I felt awesome after.  I came in and did 5x10sets of plank push-ups on the stability ball and hand to foot passes with the stability ball.  It was one of those days when you just feel so awesome after your workout.  



Sunday was my final long run before race day and it was a 12.16-mile run.  It felt really good.  It was super hilly, and I'm really hoping all these hills are going to make me faster during my race.  We'll see on Sunday!

I haven't done a move of the day for a little bit, so here is one of my fav ab exercises:

Hand to Foot Stability ball Pass

Lie on your back, with your legs extended on floor. Hold the ball with both hands, and extend arms back over your head. Raise arms and legs toward each other, lifting your head and shoulders as you do. When your hands and feet are directly up, transfer the ball to your feet, then lower your arms and legs back to the floor. Repeat, this time switching the ball from your feet to your hands at the up position. That's one rep. Do 8-10 Reps.  Repeat 3x.  You can always add more reps or sets.  I got the following photos from Good Housekeeping (the only place I could find good ones).

What is your favorite ab move?  

Do you focus on abs individually or just work them in your overall body workout?
I don't usually focus on abs individually because they get enough work in my bodyrock workouts or in many of the functional moves I do (push-ups, burpees, sandbag squats, etc,).  Every now and again I will do an online workout focusing just on my abs so they can get a good burn. :)

Have a great Monday!!!

Driveway 7-miler

Yup, I ran 7 miles IN MY DRIVEWAY.  Sounds crazy doesn't it?  Well it kind of is.  But, let me explain before you think I'm totally insane.  I swapped around the days of my training runs last week, and when Friday rolled around there was just no chance I was making it to my the track.  So, I say to Shawn "how long is the driveway?"  Answer, "probably about 100m, measure it out."  So, I head out ready to run at nap time and measure out my driveway.  It is almost exactly 100m (I can hardly guestimate an inch, so the fact that he was so close on his "guess" amazes me) from the end to halfway across the street.  Don't worry, not many cars drive on my road, so it was totally ok for me to run in the street millions of times.  I started with a 2-mile warm-up, in case you were wondering this was 32 times up and down the driveway.  I'm really glad the neighbors weren't home to see how crazy I am.  The 2 miles was pretty boring, but I had on my ipod so it went by fast enough.  Then the tough part began, the plan was 4x800 at a 3:08 pace.  I made it through the first 2 at a 3:09 and 3:08 pace.  I start the 3rd and decide to stop at 300m.  I NEED a bathroom break.  I am thankful I am at home.  So I come back out and run another 500m to make up.  My times are still good.  Then Devin wakes up from her nap.  I get her to come out with me and tell her that I have one more set and a cool down.  I just wanted to stop because she was up, and then I thought to myself, if I quit what kind of an example am I setting?  She believes in me so much, it makes me feel guilty to give nothing but my best.  Its funny, but its true.  So I did that last 800m and I did in in my fastest time, 3:06.  Mind over matter.  After a mile of my 2 mile cool down Shawn got home, so I "escaped" and ran the 1/4m hill by my house twice for my final mile of cool-down.  8 miles done, 7 of them in the driveway!

I'm not gonna lie. Its been a tough week for me.  I had a bad run on Wednesday.  I didn't feel good, lots of things factored in.(but I'm not going to give you my excuses)  I was supposed to run 6 miles @ 7:20/mile pace.  I managed the first 3(after my 1 mile warm-up) at a 7:20 pace, but it didn't feel good.  The second set of 3 miles ended up at around a 7:25/mile pace.  I stopped a few times, I had to catch my breathe and will myself to keep going.  I had lots of negative thoughts.  I started to wonder how I could ever run a race at a 7:10-7:12/mile pace if I can't even manage 6 miles at that pace in training.  This train of though continued through my next couple days.  It hasn't been helping.  I've gotten more and more nervous about my upcoming race and the goal I have set for myself. Coach Tara told me she was "glad" I had a run like this.  What?!? And I quote: "But at least you know that on your worst day, you’ll still run a 7:20-25 pace which nothing to scoff at…and that’s on your worst day…so your best day……. J see what I mean? " You know what?  She's right, thats not half bad.  And it keeps me in check.  I have to adjust my attitude.  And what better time to adjust than now, before I'm telling myself I CAN'T do it during my race.  I CAN do it.  It's not been easy to adjust.  I've been a negative nancy this past week, but I'm working on it.  And today's run felt good.  It wasn't super fast, but it was 11 miles and it felt good.  I'll take it.  And this week I'll work on my attitude.  :)

How do you handle negative thoughts during a run or during training? 
I'd love some tips to help me keep positive thoughts, especially during my race!

An amazing weekend+3 Weeks to D Day

I still never know what to name my posts, I'll try to get more creative soon, I promise!

I had a great weekend and a great Mother's Day.  It was low key, and I couldn't have asked for a better day.  I went out for a 4-mile run and came back to:

These amazing little crafts made for me by Devin (with a little help from papa).  I was proud of her for writing all by herself and remembering that tulips are my favorite! :)

Shawn made omelettes for breakfast (ok, it was my 2nd breakfast, I had oatmeal when I first got up :) ) and then we went for a hike.  Devin walked almost the entire way up and I was really impressed with her.  Its 1.4 miles of lots of rocky uphills.  She's such a little champ.  :)  Cori had a blast riding in the pack.  There is a road that is closed this time of year and we walked back down that way so it would be easier for the girls and so that Cori could get out and walk some too.



3 weeks from yesterday is race day.  Last week was a really hard/rewarding training week for me.  I ran 32 miles overall and it was the highest week of mileage for me EVER.  I'm going to touch on my 3 key runs: speed workout, tempo workout, and long run.

Tuesday was my track workout.  It was my first track workout since high school (and my 10 year reunion is coming up, so ya its been a while).  I was excited for it.  And then my day got all thrown off.  Shawn wasn't going to be home early with the girls like I had a initially thought.  I was frustrated.  And then I remembered what I'd said to you all before about life getting in the way, and decided this was just another one of those times.  I had to deal with it, and I still had to get my run done.  I fed the kids a quick dinner, packed tons of books, toys, and snacks, and headed to the track.  The girls did great and had a blast, and I got my run done.  They did laps around the track and sat on their blanket and read books.  I had run a 2 mile warm-up with them in the jogger at home before I'd driven to the track.  Then I ran another mile when I got there before beginning my workout, which was 5x600 @ around a 2:10 pace.  It was really hard.  I wanted to stop after 4.  I even had the perfect excuse with the girls waiting on me.   I didn't quit though, what good would that have done?  If you want to reach your goals, you have got to push hard.  Its not always going to feel good, but after you are done you'll be proud and you'll be glad you pushed.  I was.  I finished each 600 between 2:09 and 2:13.  A note to all you moms out there, you CAN fit in you workouts.  Get creative.  Bring it outside, do push-ups while you kids eat lunch, do squats while you push your kids on the swings, there is not always going to be a 30 minute for you to work out, but even short spurts throughout the day can get the job done!

My tempo run this week was 8 miles w/ a 2 mile warm-up, 4 miles @ 7:00min/mile pace and a 2 mile cool down.  This was another hard run, but if I'm going to run 13.1miles at or under a 7:10/mile pace, I'd better be able to do 4 at that pace huh?  I know I'm not ready for it yet, but I have 3 more weeks to bust my butt, and they I WILL be ready.

My long run was 10 miles.  I run a lot of the same routes, so I decided to seek out a different route for my 10 miles.  Shawn suggested I run Mountain Road.  I'd never even driven down it, but I'd heard how hilly it was and it scared me.  I decided just to do it, the hills will only make me stronger.  I was cursing him during parts when I thought all I was going to do for 10 miles was run uphill, but thankfully it didn't dissapoint with some pretty good downhill slopes too.  And it was a really pretty run.  Very scenic, and just gorgeous when the sun is just coming up.  I'm glad I ran it, and I'll definately head out on that route again soon.  I'm excited that I already have a 10-miler under my belt and I'm 3 weeks out from the race.  With the last 2 races the only long runs I completed were two 8 milers and one 10 miler.  So I'm completing a lot more mileage this time around, and QUALITY mileage at that.  I have a feeling it is going to work out great. :)

Do you tend to run the same routes over and over or do you change it up a lot?
I run a lot of the same routes, but I'm trying to start switching things up a bit!

Have a great week! :)

Happy Mother's Day!!!

I just wanted to write a quick post and wish all you mommies out there a very Happy Mother's Day!!  Let yourself be pampered today, you deserve it!!! :)

And of course a special shout out to my own wonderful mother:  I love you mom and hope you have a great day, I wish I was getting to see you!! xo

Any special Mother's Day plans??

I'm going on a short recovery run this morning, and then we're going to pack a lunch and go for a hike and have a picnic lunch.  Its going to be such a nice family day.  Oh and Shawn doesn't know it yet but he's doing any cooking today too, starting with an omelette for me later on this morning.  :)

Have a great day!!!