Officially 12 weeks & 5 days away....

Hi!! I love that you guys are posting!  So today marks 12 weeks away (+ a few more days) to race day.
 The beginner Half-Marathon Training Program is a 12 week program & since I have become horribly behind.  I don't think I can jump right back into week 6 (I think that is what week we are in ) without injuring myself.  So I am going to be starting back at the beginning (I know, I'm lame) But now it is totally necessary that I don't skip even one day of training because if I do I won't be able to hang on race day. (There will be no more extra weeks left) I will continue to post the run schedule we have been following for you amazing runners. 

I think we are on week 6}

Monday: 35min cross-training
Tuesday: 2 miles easy or 5 min/run 1 min walk
Wednesday: 35 min cross-training
Thursday: 3 miles easy or run 5 min/run 1 min walk
Friday: REST
Saturday:  7 miles easy or 5 min/run 1 min walk
Sunday: REST

 

Total weekly mileage } 12 miles

 



Sorry I am struggling} I will just make the time to exercise & make it happen!!  Another reason I'm startimg from the beginning is I want to train with Erik } If we can get enough kid helpers on race day , he wants to run it with us!!! So exciting.  I have always wanted to run with Erik.

Sabrina's Goal this Week Sept 30th to Oct 6th

When Jess mentioned a weekly run schedule I thought that could be incredibly motivating. So I'm posting my run goal this week! I have a 1/2 marathon training schedule and if I go by it I would be at week 5 or so. So this is week 5...
Week 5
Sunday Off (easy 1-2 mile)
Monday 5 miles
Tuesday Off (or easy 1-2 mile)
Wednesday 5 miles
Thursday Off (or easy 1-2 mile)
Friday 7 miles
Saturday 2-3 miles

I also ran 5 miles last night in 65 minutes and 2 miles today. Feeling great!! Keep it up girls! You're doing awesome!!! :)

~Sabrina

Jess's Weekly Recap

Me and Paul went to a wedding this weekend and this song was played. I need to add this to my running playlist.

Jess's Recap:
Monday: Hit the streets
Tuesday - started to run with Paul and I was not feeling it walked home while he ran 4 miles
Wednesday - ran 2 miles
Thursday- nothing
Friday- nothing

This was my WORST week yet. Jodi we need the schedule posted. I had no motivation without the weekly schedule. I'm glad we are a little ahead of schedule, and I still have time to increase my distance. I talked to my roommate who has ran 5 Marathons and she was giving me a pep talk. We can do it! This next week I will get out there.

Sabrina you rock. I have only ran 4 miles once, and I am not very fast.

Sabrina's Progress

Hey Girls!! Happy to report I ran last night. I am not fond of running in circles but it is soo hard to run in my neighborhood I find I can keep a good pace if I run at the ISU track or the Jr. High track right by our house. Last night I jogged 4 miles with 12 minute miles. Progress!!! The weather could not be more perfect out here! I just hope it lasts before I have to take it inside.

How are you girls doing? Are you past 4 miles at a time? Are you following a training schedule? I should get on one. I don't know if I'm brave enough to run a 1/2 marathon in a month. We shall see. ;)

-Sabrina

How to Run Faster

http://running.about.com/od/howtorun/tp/runfaster.htm

After you've been running for a little while and improved your endurance, you may want to focus on a new goal -- running faster. Here are some simple things you can do to start running faster and improve your race times:

Be Prepared for a Little Discomfort

Some beginners have difficulty running faster because they're afraid of feeling uncomfortable. But one of the first steps to getting faster is to learn what it feels like to pick up the pace. When you're pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning.

Try Interval WorkoutsWork on Your Turnover

If you can increase your stride turnover, you'll run faster. Start by running at about your 5K pace for 30 seconds and counting every time your right foot hits the ground. Then jog for a minute to recover and run for 30 seconds again, this time trying to increase the count. Focus on taking quick, light, short steps -- as if you're stepping on hot coals. 

Interval workouts are a fun way to work on your speed. You can do track workouts, such as 400m (one lap around the track) repeats. After a 5- to 10-minute warm-up, alternate between running one 400m at your 5K pace and jogging one slow, easy recovery lap. Start with two or three 400m repeats (with a recovery lap in between each), and try to work your way up to five or six. Or, if you're running on the road, you can use lamp posts or telephone poles to mark intervals. After warming-up, try sprinting for two lamp posts, then recover for two, and keep repeating the pattern until you've covered a mile.

Do a Tempo Run Once a Week

Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."

Try Some Hill Training

Hill repeats are an efficient way to build running strength. Find a fairly steep hill that's about 100 meters long. Run hard to the top of the hill, and slowly jog back down. Start with 3 to 4 repeats once a week, and gradually work your way up to 6 to 7 repeats.

Lose Weight

If you're already trying to shed some pounds, here's more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave about one minute off your 5K race time.

Don't Forget About Rest Days

Don't assume that running hard every day will make you faster. Rest is critical to your recovery and injury prevention efforts, so don't forget to take at least one day off completely each week. Your muscles actually build and repair themselves during your rest days. So, if you run every day without taking days off, you won't see much improvement.

Be a Smart Racer

It's possible to shave some seconds or maybe even minutes off your finishing time with smart racing strategies, such as making sure you don't start out too fast. 

Running Stretches!!!

1. 1
   Before you run, stretch. Avoid static stretches (stretch and hold): they have been found to reduce performance and increase the possibility of injury. They're great for after a run, but before you run, perform dynamic stretches. They will help you and your muscles warm up. Here are some good ones to use:
   • Leg lifts. Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far as possible. Repeat this stretch ten times on each leg.
   • TIn soldier. Keep your back and knees straight, and walking forward, lift your legs straight out in front in an exaggerated march, and flex your toes towards you. Too easy? Add a skipping motion. Do ten reps with each leg.
   • Butt-kicks. Kick your own butt? You bet! While standing, walk forward, and swing your legs back and up, trying to kick yourself in the glutes. If this gets to be too easy, do it while jogging. Do ten reps with each leg.
   • Lunges. Step forward using a long stride, and keeping the front knee over or just behind your toes, lower your body by dropping your back knee toward the ground. Walk using that movement. Maintain an upright posture throughout the stretch, and keep your abs tight for maximum benefit. Once again, do ten reps on each leg.
   • Pike stretch. Get in a "pike" position with your butt in the air. Put your right foot behind your left ankle. Keeping your legs straight, press the heel of the left foot down, and then release. Repeat ten times on each leg.
   • Hacky sack. Lift your left leg up like you're kicking a hacky sack, bending at the knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat ten times on each leg.

Goals

So I was talking with Jessica yesterday and as we talked about running and races and it got me thinking. She mentioned something like "but you're good at running you've done races before..." And my immediate reaction was NO I'm not good at running but I try and I do it. Then later I thought some more about why I run and why I do races (running, swimming, 5k, 10k, triathlon, 1/2 marathon). It's the goal! I set a goal for myself and take extreme pleasure and gratitude in completing said goal. I am the kind of person who likes to make lists and then love to cross the items off that list!! I also like to say I am going to do something or accomplish something/anything and then follow through. Follow through is soo important to me. I know a lot of "talkers" in my life and I think "so go and make it happen...enough talking!" I make all kinds of goals in my life and I find myself coming to a crossroads in my life where the 2, 5, 10 year goals I set for myself soo long ago have been or are about to be crossed off my "list for life". What do I do next? I like to exercise and in order to reach my ideal fitness I ask myself "how do I get there?" "what are the steps to making this goal happen?" Simple...goals....races...practice...I like to race and run for the fact that I am doing what I say I'm going to do or do what I committed to. Do I beat myself up if I slack off or don't accomplish what I want?....no. I keep at it and keep trying. I think I try this for every aspect in my life.

Anyways...I am soo excited to be working toward this goal with you girls!! My goal is to be fit enough to finish the race. Maybe even beat my first 1/2 marathon time...we'll see!!!

I ran two miles the other night and am soo excited to say I did the first mile in 12 mins and the second in 11 mins at the ISU track. Now when I told Jon and I was happy he laughed at me. This may not be a great time but my goal is to be consistently under 10 mins. I haven't been under a 10 min mile since jr. high and not under 15 min since I've had Emmy. I can do and together we can encourage each other and accomplish our goals!!! I'm soo proud of both of you. Love you girls!!

~Sabrina

Jess's New Obsession:

REI Camelback Groove Filter Bottle - 20fl.

Use the CamelBak Groove™ Filter bottle to turn your potable tap water into great-tasting water that you can enjoy while at home, in the office or on the go.

• Simply fill the bottle with tap water, screw the cap on and start sipping; the integrated plant-based carbon filter reduces chlorine taste and odors found in tap water
• Filter is good for up to 3 mos. and is an easy way to enjoy tap water rather than purchasing disposable bottles of water
• CamelBak Groove Filter bottle should be used to improve the taste of safe water sources only; filter does not remove viruses, bacteria or protozoa from water
• Made of Eastman Tritan™ copolyester, the bottle is completely BPA-free and is dishwasher safe (do not put filter in the dishwasher)

It's crazy how much more water I drink since I bought this water bottle. I seriously love it! Great investment. Only $25.00

Jess's week 3 recap:

Monday: 25 minutes of strength training
Tuesday: 2 mile run in 21 minutes
Wednesday: nothing
Thursday: nothing
Friday: 2 mile run in ?
Saturday: 5 mile run in ? (not sure how far I ran but I know it was at least 5 miles), 1 hour of paddelboarding
Sunday: rest

I already feel like I'm becoming a better runner. I love that we are doing this!

Week 4 schedule

Week 4:
Monday: 25 min cross-training
Tuesday: 2 miles easy (run non-stop or 5 min. run/1 min. walk)
Wednesday: 25 min. cross-training
Thursday: 3 miles easy (run non-stop or 5 min. run/1 min. walk)
Friday: REST
Saturday: 3 miles easy (run nonstop or 5 min.run/1 min. walk)
Sunday: REST

Total weekly mileage } 8 miles
Should be an easy week

Saturday run

I ran 4.0 miles instead of 5.0 this morning on my treadmill.

I did it at a steady pace & finished in 52 minutes burning 625 calories (YES!)

My kids were wanting my help with something,

my baby was fussy,

my husband grouchy,

but I was determined.

 So I put in my headphones, cranked up the tunes, and those 52 minutes were mine.  

(Whenever I run my face gets burning hot & turns bright red!  Anyone else?)

Week 3 Schedule

Week 3:
Monday > 25 min. cross-training
Tuesday > 2 miles easy (run non-stop or 3 min. run/1 min. walk
Wednesday > 25 min. cross-training
Thursday > 2 miles easy
Friday > REST
Saturday > 5 miles easy (run nonstop or 3 min. run/1 min. walk
Sunday > REST

Total Weekly Mileage = 9 Miles

Paul's Week

My workouts for this week

Monday Cross Training: I surfed for 3 hours and swam a little when I had to rescue a little kid down at the beach.
Tuesday: 2 Miles in 16:49
Wednesday: Surfing for 1.5 hours and I played volleyball for about 3 hours at night
Thursday: I was tired and slow. I ran my 2 miles in 19:54 and I only did it because I had to. Not because I wanted to.
Friday: My cross training was playing waterpolo and doing a little bit of swimming
Saturday: Jess and I ran this morning 4 miles along the beach. It was super hot and sweaty but I did it in 38:00 and Jess did it in about 41:00. Can't wait to up the distance next week!

Running Playlist:

This song is on Paul's I-pod, but it's Jess's recommendation. I need to download this and add to my running playlist.

Jess's week 1 recap:

 

Monday - Nothing
Tuesday - 2 mile run in 24 minutes
Wednesday - strength training / 2 mile run and walk
Thursday - Nothing
Friday - Rest
Saturday - 3 mile run in ??

Hopefully I'm better on not missing days on week # 2.

Morning Meals

If you're like me and enjoy a bowl of cereal for breakfast,

 here are some healthier options:

FIBER ONE:  A 1/2 cup serving contains just 60 calories and 14 grams of fiber, which helps keep you feeling full. That's more than 1/2 you need for the day.(of fiber)
KASHI GOLEAN:  It contains plenty of fiber and more protein than an egg..  Mix it with an iron-rich cereal like Total to help meet your need for a mineral that helps power aerobic activity.
TOTAL:  A 3/4 cup serving of these whole-wheat flakes provides 100 % of 12 essential vitamins and minerals, making it the equivalent of a vitamin-and-mineral supplement you can enjoy in cereal form.

* Running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running.

Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods.

Week 2 Schedule

Week 2:
Monday: 25 min. cross-training
Tuesday: 2 miles easy (run non-stop or 3 min. run/1 min. walk)
Wednesday: 25 min. cross-training
Thursday: 2 miles easy (run non-stop or 3 min. run/1 min. walk)
Friday: REST
Saturday: 4 miles easy (run nonstop or 3 min. run/1 min. walk)
Sunday: REST

Total weekly mileage = 8 miles

Saturday Run

How was everyone's 3.0 miles today?

I got up early to get it over with.

It was hard for me.  I think it's all about pushing yourself-making yourself do it & surprisingly, my out of shape body rose to the challenge.

3.0 Miles 34:21 time > 11:22 min/mi