Saturday, September 28, 2013

Weekly Mileage and Thoughts About Balance

This was a taper week.  I am pretty excited, because I had some quality runs, even though my mileage was low.

Sunday:  Rest
Monday:  1 mile warm up, 6 mile tempo 7:40 pace, .5 mile cool down (total 7.5miles treadmill)
Tuesday: 3.5 mile, 8 minute pace (total 3.5miles treadmill)
Wednesday: Rest (worked 12 hour shift)
Thursday: 1 mile warm up, 5 mile tempo 7:46 pace, .5 mile cool down (total 6.5miles outside)
Friday: Rest
Saturday: 1 mile warm up, 6 mile steady state run 7:51 pace, .5 cool down (total 7.5 miles outside)

Total miles: 25

What excites me most is that my outside pace is really improving!  Today's run was not THAT hard.  I could have pushed harder, but I wanted to make sure I practiced my pace consistently.  I feel well prepared for my race next week.  Praying for a good race day!

I feel like I have come a long way in how I balance running with my everyday life.  Running is an AMAZING outlet.  The problem (like anything else in life), is allowing myself to become a slave to my running goals.  God does not want us to allow ANYTHING to have a grip on us, that controls us, or enslaves us.  This is when even the best goals, can become damaging.  Goals are wonderful things, but they may need adjusting, setting aside, and at times let go entirely (usually for something better).  Letting go of something, can be really scary!  For those of us who love to dream our futures, that can be extremely challenging.  But, every once in a while, God shuts the door to something I want.  Always, He has something better, that requires me loosening my grip on the scraps I think I NEED.  I am learning the balance.  I find that in my running, I am constantly giving it back to God.  What I mean, is that life happens, and when I find myself frustrated by nothing going MY way, it is time to STOP this Momma's RUNNING around, and listen for HIS voice!  He always redirects my paths, sets me straight, and then I move again (WITH HIM).

God, continue to guide my life, my dreams, goals, everything.  I am ultimately here to bring glory to YOU!  May any success from my life be recognized as a gift from You.

Friday, September 27, 2013

Good Run, Good Cookies, Good Man

I am tapering my running a bit this week.  My race is about a week away.  May I just say, that I have really enjoyed taking it easy with my workouts!  I'm sleeping in, feeling more refreshed, my legs feel GREAT, and my runs are more enjoyable for me!

Yesterday's run was outside, and my best time for an outside run, since I started using my garmin to track my pace.  I ran a 5 mile tempo:

1 mile warm up 10:00 min pace

5 miles 7:46 overall pace

.5 mile cool down 9 min pace

Fall is in the AIR!  Annabelle and I have already been baking!  For the first day of Fall, we made these cookies:

These "yummies" are on Pinterest, under scarecrow cookies!  I used shredded wheat hair, because we did not have fiber one cereal.  SO fun!

We are HUNGRY, Mom!

Threw in some candy corns with my BEST EVER chocolate chip cookie recipe!  YUM!


Random Picture of one of my favorite homes from our neighborhood!  We walk by it every time we go to the park!  Just couldn't help but take a picture!

Michael and I celebrated 5 years of being married today!  We actually celebrated last night!  My sister offered to watch the kiddos for us so we could get away for a night!  SO needed.  We went to the Westin Hotel in Westminster, CO.  Dinner was Habachi grill and sushi!  I had never had Habachi, and I am a BIG fan, now!!!!  SO Good!  It was raining all day today, so we weren't able to do some hiking as we planned.  We went shopping instead!  Got some new running tights!!!!  :)  We also made a list of 5 new activities for us to do together, as a couple, this year.  One is archery!  Michael just bought a compound bow, and has been extremely excited about his new sport.   He really wanted me to try it.  So we went to Cabella's, and I decided to give it a go!

I actually REALLY liked it!  I learned that I am left eye dominant, so I have to shoot with my left hand, even though I am right handed.  Maybe I will be blogging about archery down the road! ;)

We had a great day!  I really feel blessed by my husband.  He is my very best friend!  NO ONE BETTER suited for me.  He is hardworking, kind, considerate, humble, patient, and loves the LORD!  A wonderful 5 years, and despite what I have heard said about the 5 year mark and how difficult marriage is at that point, I feel just the opposite.

Happy Anniversary, Michael!  I love you more and more with every day that passes.

Sunday, September 22, 2013

Long Run and Weekly Mileage

Yesterday's Run:

Mile .5 warm up 
Mile 1 pace 9:20
Mile 2 pace 8:54
Mile 3 pace 8:53
Mile 4 pace 8:26
Mile 5 pace 8:26
Mile 6 pace 8:02
Mile 7 pace 7:51
Mile 8 pace 7:45
Mile 9 pace 7:43
Mile 9.5 cool down

Total miles 10.  Overall pace 8:23.  I was SO tired at the beginning of this.  I felt like I was really pushing myself in my first mile at a 9:20 pace!!!  I thought for sure I would be running slow all the way through.  But, when I got down to the last 4 miles, I felt ok!  I did not feel like I was going to hurl.  It felt comfortably hard.  JUST WHAT I WANT TO PRACTICE!  So, decent run.

I took today off, because my knee is bugging me a little more than usual.  I ran a little harder and longer last week overall.  I DON'T want to injure myself!!!!  My race is less than 2 weeks!

Weekly mileage report (I don't usually do this, but I am going to try to keep up):

Sunday 4 miles easy (outside)
Monday 1 mile warm up, 6 miles 7:39 pace, .5mile cool down, total 7.5 miles (tempo, treadmill)
Tuesday 1 mile warm up, 3 miles 7:14 pace, .7mile cool down, total 4.7 miles (speed, treadmill)
Wednesday 3 miles easy (outside)
Thursday 1 mile warm up, 5 miles 8:03 pace, .5mile cool down, total 6.5 miles (tempo outside)
Friday 4.3 miles easy (treadmill)
Saturday .5mile warm up, 9 miles 8:23 pace, .5mile cool down (long run outside)

Total miles: 40 

So, now I am going to taper a bit this week.  Our anniversary is Friday, so we will probably go somewhere overnight!!!  

My race is only 9.3 miles instead of a 1/2 marathon.  But I am fine with that.  I really wanted to PR a 1/2, but maybe I will do the Platt River 1/2 in April.  That will give me lots more time to get my pace where I want it to be.

Happy Sunday, and FIRST day of FALL!

Friday, September 20, 2013

Goodbye Grandpa and Grandma :(

Yesterday's run was pretty good!  I typically do a tempo on Thursday.  If Monday is my good running day, then Thursday would usually be my bad running day.  Thursday workouts are always tough for me.  I don't know if Monday's tempo, Tuesday's speed and at 12 hour work shift on Wednesday are the culprits, but whatever it is I always feel like I have a hard time getting into my groove.  I didn't work this past Wednesday, but did an easy super slow 3 miler outside.  I still felt tired on Thursday morning, like always.  BUT, I feel like my times were a LITTLE bit better than normal.

Here is Thursday's workout:

1 mile warm up 10:00 pace
2 8:50
3 8:19
4 8:06
5 7:46
6 7:13
.5 mile cool down 10:00 pace

5 mile overall pace 8:03.

Total miles 6.5

This workout was outside.   I really feel like my garmin jumps all over the place.  I am super anxious to see how it fares in my upcoming race.  It seems like my garmin pace is so different from my treadmill pace.

Today was a 4.3 mile easy run on the treadmill at 8:50 pace.  Gearing up for my long run tomorrow morning!

Grandma and Grandpa went home today.  We are all sad. :(  This trip was a little more low key than normal.  Just now as much to do with all the recent flooding.  Can I just say that I really LOVE my in-laws!  I get along so well with them.  Friends always look at me concerned when I tell them my in-laws are coming to town.  ALWAYS, ALWAYS, ALWAYS do I reassure them of how much I love having them visit.  They spoil us rotten when they come out.  :)

Remember these!?!  

Thanks Grandpa and Grandma!  Not sure who likes them more, Annabelle or MOM!

Ready for the first fall session class of gymnastics!  Finally Grandpa and Grandma get to watch!

Another cute shot!  I wish I could have taken a few pics of her in class, but alas I was chasing the Joe Joe around the gym!

Watching Cailou and Berenstain Bears!

Anyone have a typical good and bad running day?
Anyone with Garmin pace being much different than treadmill?
Do you get along with your in-laws?

Wednesday, September 18, 2013

On Call

I am supposed to be working today, but got a 5:15am phone call from work, "on call."  Basically means I hang around home with my phone in case they need me to come into work.  Today is my day off from running, but I could not go back to sleep, and the great outdoors was calling my name.  I went out for 3 slow easy miles, listened to "Walk in The Word" podcast and enjoyed the beautiful sunrise.

Yesterday, was a full day!  My day started at 5:15am again.  My run was 5 miles.  

1 mile warm up
3 miles 7:26, 7:19, 6:58
1 mile cool down

We had MOPS in the morning, so we are out the door by 7:25 to be there by 8 for set up.  Long, but fun morning.  

Grandma and Grandpa are in town!  So they were over by 1pm.  

                    Afternoon Walk 

                Cuddles with Grandma

My brothers were also in town for a concert.  They were able to stop by for a bit.

                    Loves her Uncle JJ

My sister watched the kiddos last night, and we went out to dinner with my in-laws!  We ALWAYS go to the Bonefish Grill when they are in town!  I had swordfish and pumpkin ravioli!  We all shared the best coconut cream pie!  It was warm with rum sauce drizzled all over it!  Highly recommended.  I could seriously just go there for the Bang Bang shrimp and that pie and be set!!

Now I am resting in my bed!  SO nice!  Joey and Grandpa are napping.  Grandma, Michael and Annabelle walked to McDonald's play place!  Relaxin!! 

Monday, September 16, 2013

Tempo Run and The Fire Station

Got up at 5:15am.  Had my coffee, Bible time and then out the door for my run.  I ran my warm up outside and then to our neighborhood family center for the treadmill.

-1 mile warm up about 10:30 pace.
-6 mile tempo run on the treadmill 7:39 overall pace.  Total time, 45:54!  First time in the 45 minute    range for a 6 mile run!
-.5 mile cool down at 9 minute pace and then walk home.

Really happy with this run!  First, I just finished my menstrual cycle, and I am always exhausted the week after, so I wasn't expecting this pace today!  I did feel tired, but I was able to do it!

Today we had a fun day with MOPS at our local Fire-station.

The only way she would go inside - WITH MOM!

Firefighter gear weighs about 60 lbs!

Grandma and Grandpa come today!  Actually, they just pulled up to the house!  Fun week ahead!

Sunday, September 15, 2013

Change of Plans

I have been training for my 1/2 marathon, scheduled October 6th.  About a week ago, I received an e-mail from the race coordinator that they had to change the date to October 20th.  This is the second time they have changed the date, and my friend is unable to run on the new date.

Asked for a refund!

Now, we are running the Denver 15k Hot Chocolate race on October 6th!  Although, it's not a "1/2" it sounds like WAY more fun:

I am also raising money for Ronald McDonald Charity, if anyone would like to contribute, let me know!

I ran my long run yesterday.  10 miles.  One mile warmup and then 9 miles at 8:30 overall pace.   It was not my best time.  But, it is that time of the month, and I am fighting the kiddos colds.  I want to keep training like I am running a 1/2 on the 6th.  I am guaranteed a PR, because I have never ran a 9.3 mile race.  Nice, huh!?!

Pray for our state right now.  Luckily, our home and neighborhood have not been affected by the floods, but many of my co-workers cannot get to work and are loosing their homes.  So sad.  One of the teenagers who lost their life, was a daughter of someone who works at my hospital.  The road that collapsed pulling 3 cars into the flood waters, was right down the road from where I work.  This all hits way too close to home.  I know that God is in control.  Praying for His comfort for these families who are experiencing such enormous grave losses.

It is raining again, right now.  God, give us a peace that transcends all understanding.

Monday, September 9, 2013

Treadmill Tempo

Good run this morning.  I love Mondays (probably the only one who does)!  Seems like I run my best on these days!  Still a little tired from sleeping with Annabelle.   She is feeling better today, so hopefully I can sleep in my own bed tonight.  :)

We all slept in (for me that is 6:30).  Out the door around 8. Ran one 10 minute warm up mile around the neighborhood, then I went on the treadmill.  I have been trying to do about half my runs on it, because it is so much easier on my joints, knee and IT band.  Anyway, I started at 8 min pace and it felt slow!!!!  I increased my speed by feel (always cover the data field as it drives me crazy).  Around 25 minutes into my run I bumped up the speed one more notch to 7:35.  I ran the rest of my run at this pace.  Total treadmill time 46:05 for 6 miles.  Average pace 7:40.  Cool down for .5 miles.  Total miles today 7.5. I felt strangely good.  I am even wondering if something is wrong with the treadmill pace accuracy!  I hope not!

Anyone else like the treadmill?  Curious about pace differences between treadmill running and outdoor running.  I am guessing about 15 seconds per mile difference.  What do you think?

Sunday, September 8, 2013

Easy Run, Sick Kids, Homemade Chicken Noodle Soup

Today was my easy run of 4 miles.  Average pace 9:48.  Pretty slow, but I was exhausted this morning.  Joey and Annabelle have colds with fevers.  I slept with Annabelle last night.  She was up ever 2 hours or less crying.  Poor babies. Needless to say we were all tired and crabby today.  

Since we were house bound all day, I decided to make some homemade chicken noodle soup.  I had a leftover roasted chicken from Costco and decided to make own chicken stock.

Easy!  Carrots, celery, onion, garlic, parsley, chicken carcass, salt and pepper, and fill with water.  Bring to a boil, then simmer for 3-4 hours.  Strain stock when finished.  I then added a new chicken breast and cooked it right in the stock.  Remove when you can easily pull the chicken apart (about 45 min) and shred.  Now add the rest of your soup ingredients (basically the same as above but start fresh again).  Add your shredded cooked chicken.  I used whole wheat egg noodles, which only take about 8 minutes to cook in the soup, so add them as the last ingredient (someday I will make them homemade).  

Annabelle really liked it, too!

Hoping for a better night's sleep tonight. 

Tuesday, September 3, 2013

Food, MOPS and a PR

I made the most YUMMY salad yesterday!  Getting ready for "wing" season?  I AM!  I made a buffalo chicken salad that I just could NOT get enough of.  Michael and I are trying to be more intentional about eating more fresh produce.  Heck, anyone would want to eat their veggies this way!  Did you know that making homemade wing sauce is SUPER easy!?  It's basically hot sauce and butter.  I made mine equal parts and threw in a bit of chili powder, garlic powder, and a touch of sugar.

Make your sauce!

Grill your chicken and dump it inside the sauce to coat!

I love this Blue Cheese Dressing!

 Garnish with tomatoes, green onion, and carrots!  I used Romaine Lettuce for a good crunch!  The hubs was happy!  Plus, this salad was super cheap to make.  I bought the Romaine for $.98. (had to wash and cut myself, but so much cheaper that way.)  Chicken was on sale for a couple of bucks.  I guess the total cost per salad about $3!  Pretty good for a salad!

I made some other yummy treats to take to MOPS yesterday.  Like Almond butter? Are you gluten free?  YOU WILL LOVE THESE!!!!  "CAKE BATTER BARS" They were a big hit with the Moms today, too!

I found this recipe on Pinterest.  I will post the link.  Basically, mix oat flour, rice crispies, honey, almond butter, van extract and some sprinkles.  Press mixture in a pan and plop in the fridge for a couple of hours to set.  NO BAKING!  Yummy, good treat!

I decided to make some easy chocolate chip muffins with jam on top, too!

So, I wanted to take more pictures of the table cloths I made for MOPS, but I was in such a whirlwind, that I never got around to it.  Here is one from a few weeks ago.  It is not finished yet, but this is all I have for now.  :(

MOPS was great today.  I am exhausted.  We got there an hour before it started to set up.  It is REALLY difficult to make things cute and hospitable with an 18mo little boy who loves to run away from me.  To start things off right, Annabelle threw up right after we got to church (motion sickness).   Luckily, she missed her clothes and the car!  Parking lot got the brunt of it.  Well, our theme this year is a "beautiful mess".  So true!  

I got up at 5am to have my Bible time and run.  When I stepped outside, still dark.

Sorry for the blurriness! I DON'T like to run in the dark.  I ran a mile warm up where the street was lit up, and then to the family center for the treadmill.  I ran 3 miles hard.  

Mile 1 7:30
Mile 2 7:14
Mile 3 6:55

Then another mile to cool down.  I shaved 6 seconds off my 3 mile treadmill time.  21:39.  I did get a pukey feeling or two, but they passed as I focussed on my breathing.

Happy Day!  God is good!

Impactful Bible verse today: 

1 Cor 1:27 "But God hath chosen the foolish things of the world to confound the wise; and God hath chosen the weak things of the world to confound the things that are mighty."

In everything I do, God let it be in your strength.  I know your power is made perfect in weakness.  To run fast or slow all for the glory of God!  We are here to glorify HIM.

Monday, September 2, 2013

Long Run and Business

I have been really busy the past few weeks, which is why I haven't blogged a ton.  I am the hospitality coordinator for MOPS this year, and while I don't think it is that challenging of a roll, I decided to get crazy and make some tie dyed bed sheets as table cloths.  Sounded easy enough, I thought but alas over underestimated (understatement) the amount of time they would take to make.  I will post again when I am finished with everything.  I'm sure it will be worth it, but I will BE SO GLAD when this project is over.  :)

I did my 10 mile long run on Saturday.  I know for many of you, this is not a long run, but it was for me.  My 1/2 is about a month away.  I want to get at least a 13 or 14 miler in before that time.  I was really happy with my pace for this run.  I got up at 5:15 on a SATURDAY!!!  I just could not think about eating breakfast at that time (I should have).  I did have a cup of coffee with a small scoop of ice cream in it!  LOL... we were out of creamer.  I brought water this time and stuffed some organic Honey Stinger Energy chews into my sports bra.  Next time I will wear shorts with a pocket.  Why don't I ever think of these things before hand!!!  Needless to say, my fuel kept coming out of my sports bra and poking my chin.

I fueled around miles 3 and 7 (3-4 chews each time).  I drank about 5-6 big sips of water throughout the run, but probably should have done more.  Here are my splits:

Mile 1 - 8:53
Mile 2 - 8:26
Mile 3 - 8:19
Mile 4 - 8:39
Mile 5 -8:18
Mile 6 - 8:17
Mile 7 - 8:16
Mile 8 - 8:23
Mile 9 - 8:07
Mile 10 - 7:52

Overall pace 8:21.  Not to bad, considering I have a month to go.  I haven't ran a 10 miler in over 2 years!!!

Today 6 miles easy 9:09 pace.

Yesterday 4 mile recovery pushing Joey in the jogger.  Averaged 10:30 pace.

He really does like it, I promise you!  No shoes, because I have had to stop running TOO many times to pick up shoes thrown out of the stroller (both Annabelle and Joey have done this), AND we have lost some!

Michael got an early anniversary present this year!!

Compound Bow!  I keep calling it a "compact" bow.  Ha!  What do I know?!  I'm super excited for him to get out in the range and play!!  He works so hard for us!  I'm glad he is finding his own outlet!

I have "long hair" Mom!

Pasta necklace craft!

I just can't resist posting this!  So cute!

MOPS starts tomorrow.  Girls get together tomorrow night for small group Bible study!  Annabelle and I might do a little school in the afternoon, too!

Happy Labor Day!