Half Marathon Training Week 12 & Race Results

As you all know, the¬†half marathon that I’ve been training for was this past Sunday and it went really well! I didn’t hit my 2:15 goal but I did run it in 2:19 which is 4 minutes faster than when I ran in 2014…three years older and 15 pounds heavier ūüôā ¬†I took the week of the race pretty easy so that I had fresh legs on Sunday. ¬†Below is a quick recap:

Monday – 1.25 mile easy run on the treadmill + 10 minutes on the bike

Tuesday – Rest

Wednesday – Rest

Thursday – 20 minutes on the bike + 5 minutes of rowing

Friday – Rest

Saturday – 3 mile shakeout run with the Oiselle team. ¬†This run was supposed to be at an easy pace but those girls are speedy so I ended up running faster than usual at a 9’56 pace with the 1st mile at 9’12! After the run Mike and I took Winnie to the Salt River to show her the water. ¬†She wasn’t too sure about it but got in waist deep and absolutely loved being outside and the new terrain. Ended the day with pizza and beer…carb load perfection!

img_0835

Sunday – Race day! 13.1 miles at an average of 10’32/mile pace. ¬†Finished in just over 2 hours and 19 minutes.

Overall it was a pretty good run. ¬†I felt solid until mile 10 when I slowed down quite a bit. ¬†Miles 10 and 11 were tough physically and mentally but as soon as I saw the 12 mile marker I picked it up and finished strong. ¬†It helped knowing that Mike was waiting for me at the finish line with a bottle of water and a hug ūüôā So happy he was able to finally see me run a half marathon! He was so proud and treated me to a yummy lunch of crab legs and oysters. ¬†The Oiselle team was amazing as well. ¬†They provided motivation and support along the course and encouraged me to keep going. ¬†Like I mentioned, most of those ladies are speedy so they were all standing near the finish line cheering on the rest of us as we came by. ¬†They definitely¬†inspire me to keep training and working hard to reach my goals.

I haven’t decided yet if I’m going to sign up for the Mesa/Phx half marathon on February 25th. ¬†My calves are pretty sore so I’m going to see how the rest of the week goes before I sign up. ¬†I know one thing is for sure…I’m not going to stop running anytime soon! I’ve seen my pace pick up over the last few months and my heart rate decrease.¬† I feel like I’m just starting and still have a long way to go. ¬†I was never an athlete growing up and I feel like this is my time. ¬†This is the time to prove to myself that I am capable of so much more than I ever imagined. ¬†That I am an athlete. ¬†That I am strong.

I started day 1 of this 12 week plan running 2 miles at a 13’38/mile average¬†and ended it with 13.1 miles at a 10’32/mile average. ¬†This is a great reminder that all good things take time. ¬†You will get faster and stronger if you put in the work.

Half Marathon Training Weeks 10 & 11

This is the big week!! I run the Phoenix Women’s Half Marathon on Sunday and I cannot wait! I feel SO much more prepared this year than I did last year. If Sunday goes well I am going to run the Mesa/Phoenix¬†half on February 25th also. ¬†Week 10 was a huge week for me. ¬†My long run on Sunday¬†was the best run I’ve ever had in all my years of running. ¬†It felt effortless and enjoyable. ¬†My long run this past Saturday was awful but I’m trying not to think about it too much. ¬†You have to take the good with the bad.

Week 10

Monday (Run) – 3 miles @ 10:28/mile pace on the treadmill after work

Tuesday (Strength Train) –¬†Didn’t do…whoops

Wednesday (Rest Day)

Thursday (Run) – 3 miles @ 11:20/mile pace on treadmill after work.

Friday (Rest Day) – My sister, mom, nephew, and niece came to town…yay!!!

Saturday (Active Rest Day) Рwalked around the park and the zoo with the family and took Winnie for a walk.  Great day spent with the family showing them around Gilbert.

Sunday (Long Run) – 8 miles @ 10:12/mile pace!! So happy with this run. ¬†3 of the miles were under 10 minutes/mile. ¬†I’m chalking it up to having 4 rest days this week haha ūüôā

Week 11

Monday (Run) – 3.20 miles @ 10:37/mile pace on treadmill after work

Tuesday (Strength Train) – Tone It Up Booty & Abs video

Wednesday (Run) Р3 miles @ 12:46/mile pace.  SO sore from the day before!!! My legs felt like lead.

Thursday (Run) – 2.68 miles @ 10:38/mile pace on treadmill after work

Friday (Rest Day)

Saturday (Long Run) Р8.5 miles @ 11:23/mile pace.  The wind was really bad and I was going against it the whole time.  My legs were sore.  Not a fun run especially since it was my last long run before the half.  Tried not to get too discouraged.

Sunday (Yoga) – tried a new yoga studio that I found on Groupon and I loved it! It was a 75 minute Yin/Yang class and felt so good.

Although my training wasn’t as great as I had planned and I missed more runs than I should have I overall feel prepared for Sunday. ¬†When I started training I was hesitant about setting a time goal because I don’t want to get discouraged so I wrote down 2.15 but haven’t really trained at that pace. ¬†If I don’t finish in under 2 hours and 15 minutes it won’t be the end of the world it’ll just encourage me to train harder next time.

I’ll post next week to let you all know how it goes or you can follow me on Instagram @lovecookrun

Half Marathon Training Weeks 7,8, & 9

Happy 2017!! Hope the year is off to a great start for all of you. ¬†The first 16 days of the year has treated me well so far ūüôā

We’ve been busy the past few weekends with out-of-town guests so I apologize for the delayed post. ¬†I’ll get last week (week 10) up shortly. ¬†I’ve been spending less time on social media in the new year and more time taking care of myself so my posts for the next few weeks will be short and to the point.

Week 7 (Christmas Week) – didn’t do much this week besides a few walks with Winnie and some sprinting. ¬†Mike and I took Winnie on a good long walk around¬†one of the¬†beautiful parks in our city. ¬†Seriously love Gilbert and all the walking paths it has to offer.

img_0649img_0637

Week 8

Monday Рshould have used the day off to get in a good long run but we woke up early to take Winnie to the vet and I was lazy the rest of the day.

Tuesday (Run) – 3 miles @ 13’07 pace

Wednesday ¬†(Strength Train) – Winnie woke us up multiple times in the middle of the night and needless to say I woke up on the “wrong” side of bed. ¬†Used a massage gift card I had received instead of going to the gym. ¬†Was so worth it!

Thursday (Rest Day)

Friday (Run) – 3.52 miles @ 11’42 pace

Saturday (Run) – 6 miles @ 11’10 pace

9bc69b9e481c9bbfd500212fe8d1e694

Week 9 – back in the swing of things!! The two weeks prior weren’t my best.

Monday (Run)- 3.15 mile run @ 10’41/mile pace

Tuesday (Strength Train) – quick but intense 15 minute Tone It Up K & K HIIT workout video before bed.

Wednesday (Run) – was supposed to run 4 miles but my left lower leg was in so much pain for some reason, both my shin and calf. ¬†Took it easy with a 2.35 mile jog @ 11’44/mile pace

Thursday (Strength Train) – Tone It Up Total Body workout video

Friday (Rest Day)

Saturday (Long Run) – 7 miles @ 10’39/mile pace

Sunday (Active Recovery) Рtwo 1 mile walks with Winnie around the neighborhood. One in the morning and one in the afternoon.  Also played mini golf with the hubs.

My mom was in town for New Year’s Weekend and we were able to show her around our new city. ¬†Mike’s brother, girlfriend, and daughter came to town as well which was fun. ¬†We had a full house but so glad to see everyone!

img_0687img_0688

 

 

Half Marathon Training Week 6

We’ve hit the halfway point! ¬†6 weeks into my training and my pace is getting better but¬†my weekly mileage isn’t as high as I would like. ¬†It feels weird not running as much as I normally would when I train but I don’t feel burnt out so I think I’m doing something right ūüôā

Monday (Strength Train) – went with an oldie but goodie! Jillian Michaels Body Revolution¬†workout 1. ¬†This is a great 30 minute DVD that’s perfect for when you don’t feel like driving to the gym.

Tuesday (Run) Р3.15 miles @ 11:09/mile average pace.  This was a great 5AM run around our neighborhood.  Sucked it up and went out in the cold and survived thanks to gloves and ear warmers.

Wednesday (Rest)

Thursday (Strength Train) – Jillian Michaels Body Revolution workout 2

Friday (Run) – My stomach wasn’t feeling the greatest and I didn’t have much energy but I was SO tired of sitting so I ran a slow 1.35 miles @ 12:27 pace

Saturday (Long Run) – 5.11 miles @ 10:58/mile average pace.

Sunday (Rest)

Weekly Mileage – 9.61

On a side note, Winnie is doing great ūüôā Her brat puppy personality is starting to come out but she’s so cute we can’t stay mad at her for long. ¬†She’s completely potty trained which is awesome! She likes to test me by chewing on our new couch to see if I’m paying attention and take off with my pj’s every once in awhile. ¬†Overall she’s been an awesome pup and we love her so much ‚̧

img_0528

Half Marathon Training Week 5

Happy Sunday! Hope you’ve had a great weekend. ¬†We got a puppy yesterday!!! Gilbert (our city) was having an adoption event at one of the local parks and we found the sweetest little pup…it was love at first sight. ¬†Her name is Winnie and she’s 3 1/2 months old. ¬†She’s a Cattle Dog mix, definitely has some lab in her. ¬†I can’t wait until she gets a little bigger and can start running with me! She’ll be the perfect running partner. ¬†Right now all she wants to do is lay on the sidewalk and eat her leash ūüôā

This week I¬†did pretty good and stuck to most of my training schedule. ¬†Didn’t strength train at all so I’ll try to be better about that next week.

Monday –¬†Started to feel¬†like I was getting sick so I used an extra rest day

Tuesday – 3.2 mile run @ 11’00/mile pace

Wednesday – 3 mile run @ 11’00/mile pace

Thursday – no excuses, just lazy

Friday – Rest day

Saturday – 6k run at the adoption event. ¬†Did much better than I expected (10’46/mile average). ¬†After the run I walked 1.64 miles down the street. ¬†So all together got in 5.37 miles.

img_0503

Sunday – Active rest day. ¬†We’re going to try to take Winnie on a little walk and see how she does. ¬†I have a feeling we’re not going to get very far.

Hope you enjoy the rest of your Sunday and have a great week! I think I’ll finally do some Christmas shopping ūüôā

img_0477

Half Marathon Training Week 1

If you read my last post¬†you know that I’ll be running the Phoenix Women’s Half Marathon on January 29th and that this week was my 1st week of training. ¬†You also know that I was supposed to run a half last February and didn’t. ¬†Due to that I knew I needed to make some changes this time around so that I not only stick to my training but also enjoy it. ¬†I decided to go with a 12 week training plan instead of 10¬†weeks so that I could gradually increase my mileage without getting burnt out.

Last year when I was training I was trying to increase my mileage while simultaneously trying to increase my speed. ¬†This combo didn’t work for me. I became frustrated and quickly lost my joy of running. ¬†This year I’m going to focus on mileage and I know my pace will get better with time. ¬†I’m also incorporating more strength training which will help¬†correct imbalances and decrease injury risk.

Below is a recap of week 1:

Monday (2 miles @ easy pace) – Incline treadmill workout (courtesy of Women’s Running Magazine). ¬†Started with a 0 incline at a 5.0 speed and increased the incline by 1% every other minute until I reached 6% incline with a 1 minute recovery walk at 4.0 between each minute of running then went in reverse. ¬†Example – 1 min 5.0 speed 0% incline, 1 min 4.0 speed 0% incline, 1 min 5.0 speed 1% incline, 1 min 4.0 speed 1% incline, 1 min 5.0 speed 2% incline, and so on until I reached 6% incline and then I went back down alternating every minute. ¬†This kept me from getting bored on the treadmill and strengthened my leg muscles. ¬†Ended with a 3 minute cool-down. ¬†Average pace 13’38/mile.

Tuesday (Strength Train) – Biceps and Shoulders

Wednesday (Rest Day) – Stayed up late watching the election and had no energy to workout

Thursday (2 miles @ easy pace) – Speed Demon treadmill workout (Women’s Running Magazine). ¬†Incline stayed at 0% and started at 5.0 speed while increasing my speed by .4 every other minute with a recovery minute in between until I reached a speed of 7.0 then went in reverse. ¬†Finished with a 3 min cool-down. ¬†Average pace 12’oo/mile.

Friday – Was supposed to strength train but didn’t…whoops!

Saturday (3.5 miles @ easy pace + strength training) – Went for a good run outside around our neighborhood. The weather was perfect and it was so nice to get off the treadmill aka dreadmill. ¬†After my run Mike and I went to the gym to work on chest and triceps. ¬†This made up for my missed strength training on Friday. ¬†Average pace 11’05/mile

Sunday (Strength Training) –¬†Legs and Buns

Overall good 1st week! Kept the mileage low and didn’t worry about my pace. ¬†Arizona doesn’t participate in the time change which means the sunrise isn’t until around 7AM and the sunsets around 5:30PM. ¬†Due to the lack of daylight I’ll be spending more time on the treadmill than I’d like. ¬†You gotta work with what you’ve got!

Looking forward to week two ūüôā

And So It Begins…Training Day

Happy Monday and Happy November! The beginning of my favorite season…Christmas season!! You better believe I’m already listening to Christmas music and anxiously waiting to decorate. ¬†Oh I love the holidays.

Today starts day 1 of Phoenix Women’s Half Marathon training.¬† I know I said I’d probably never register for a half again but I got the itch and it needed to be scratched! Also, it’s a Oiselle Vol√©e meet-up run so I couldn’t say no ūüôā ¬†I’m a little nervous about training because I am nowhere near in the shape I need to be in.¬† I’ve been running every now and then but haven’t been consistent and my speed or lack thereof shows! I have no idea what the next 12 weeks has in store for me but I know that I’m going to do my best and give it my all with no excuses.

I’m going to document the next 12 weeks so that not only am I held accountable but also so that I can look back and see my progress and/or what worked and what didn’t.¬† I REALLY wish I would’ve kept a journal or blog of some sort when I was training for the half marathon in 2014 because now I can’t remember what training plan I used and how the training went.¬† I did so well that year and would love to have some sort of documentation that I could look back on besides a few Instagram posts. ¬†This time around I won’t make that mistake.
If you’ve followed me for awhile you know that in February I was supposed to run the Surf City Half Marathon and I didn’t (Confessions of a Runner).¬† I let distractions, self-doubt, excuses, wedding shenanigans, and everything else get in the way and ultimately gave up on my training.¬† Since then life has not slowed down and I’m quickly learning that it probably won’t which means I need to make time for training and have a solid plan set in place.¬† I need to remind myself that events, colds, and everyday events will happen and it’s ok if I miss a day or two but to not let that day turn into 5 days.¬† I need to remember that awesome feeling of crossing the finish line and continue to remind myself of why I signed up in the first place.
I signed up because I miss the feeling of accomplishing my goals.¬† I miss the feeling of being genuinely proud of myself and not giving up.¬† I miss feeling strong and healthy.¬† I know I shouldn’t have to run a race in order to feel these things, trust me I do, but I think this is what I need to get my groove back.¬† This is what I need to drop those pesky 15 pounds that have slowly crept up and are not coming off.¬† I need to run this half to remember why I fell in love with running in the first place. ¬†And I want to make the hubby proud and show him what his wife is made of ūüôā
My mantra during this training is “Stay Positive, Work Hard, and Make it Happen!” I saw this on Instagram the other day and it was perfect.
Follow along over the next 12 weeks and wish me luck! January 29th will be here before I know it!! I’ll be posting my workouts at the end of every week including some of my favorite meals that powered my training.

Happy New Year!

Hello all and Happy New Year!!! I am so pumped for 2016, especially the next few months. ¬†Within the next 2 months I’ll run a half marathon, GET MARRIED, and go on an amazing honeymoon in Maui. ¬†Oh and did I mention, get in even better shape! I’m so excited ūüôā

For the next 60 days (59 because I’m a day¬†late posting) I’ll be completing a workout program that is WAY out of my comfort zone and unlike anything I’ve done before as well as¬†doing my best to eat clean, healthy meals. ¬†As you know I’m a runner and this program focuses more on building muscle by using heavier weights, plyometrics, and a customized schedule¬†to build strength. ¬†Like I said, way out of my comfort zone. ¬†Although running keeps me sane and thin I know I needed to work on building muscle. ¬†Confession: I can’t even do ONE real push-up (embarrassed face). Girl push-ups (on my knees) I have under control but I should be able to do at least one real push-up especially if this whole blog is related to being healthy. ¬†That’s how I knew I needed to really start focusing on building strength. ¬†Being healthy¬†consists of endurance AND strength. ¬†If you don’t use your muscles you lose your muscles and ain’t nobody got time for that. ¬†Keeping your muscles strong is especially important as we get older. ¬†So needless to say, I’m going to be in a lot of pain for the next 60 days but gradually getting stronger and healthier.

I’m going to do my best to post meals and updates to not only keep myself accountable but to hopefully motivate all of you. ¬†If you would like to learn more about the workout program I’m doing please leave a comment or email me at lovecookrun.com. ¬†I’m love to share the information with you.

Day 1 (Sunday, 1/3) – workout complete. Hadn’t meal planned yet so my food intake wasn’t the greatest.

Day 2 (today, 1/4) Рworkout complete.  I had to pause the program a few times because I thought I was going to pass out but I completed the full 30 minutes!! Meals were great.

M1: Chocolate Shakeology with 1/2 Banana, 4oz Cold Coffee and 4oz Unsweetened Almond Milk

M2: Small Apple and Organic Mozzarella String Cheese

M3: Tuna, Olive, and Artichoke lettuce boats

M4: Two hard-boiled eggs with salt & pepper

M5: Asparagus, Brown Rice, and Extra Lean Ground Beef

12510434_10208481907190454_5152790508888557033_n

The Struggle is Real

I don’t know if it is because I’m getting older or because I’m at a different place in my life than I was a year ago but I’m struggling with running, and it’s frustrating. ¬†I can’t pinpoint why it’s so much harder for me now than it used to be but I just can’t seem to get back in the groove. ¬†Don’t get me wrong, I genuinely love running. ¬†I love the endorphins I get after a long run, I love the comradery of the running community, I love that running isn’t about competing against everyone else but competing against yourself, I love that a good run can clear my mind and turn a bad day into a great one, I LOVE running magazines and books, I love the energy of races, and I love that running is by far the best stress reliever and natural anti-depressant you can find. ¬†So with all the reasons I love running, why has it been such a struggle for me the past few months??

After my first half marathon in February of 2014 I took some time off. ¬†I would still run now and then but I wasn’t dedicating my saturday mornings to long runs anymore and I wasn’t worried about how often I ran or my pace. ¬†Now that I’m trying to train again for another half marathon I realize that I shouldn’t have stopped. ¬†It’s so much harder this time around to increase my mileage and decrease my time. ¬†I honestly feel like I’m starting all over again from ground zero. ¬†I have my good runs where I remember what an “easy” run feels like but more often than not it’s a struggle for me to get through 3 miles. ¬†I’m constantly reminding myself that it will get easier and I will get stronger. ¬†I did it once, I can do it again.

My friend Nicole and I ran/walked the Surf City 10K last month and it was so fun! I walked a lot more than usual to keep pace with Nicole but I didn’t mind at all. ¬†We were out there to burn calories while enjoying each others company and motivate each other. ¬†It was fun for me to support her and encourage her to finish strong. ¬†She has two kids under the age of two and I was proud that she was willing to run with me and try her hardest.

 

I know that training for the Surf City Half Marathon is going to take time, dedication, and perseverance. ¬†I have to take the good days with the bad and not be so hard on myself. ¬†¬†I may not be as fast now as I used to be but I’m also not as young or trying as hard as I could. ¬†As hard as it is for me right now I will never lose my love for running. ¬†At the end of the day, all things worthwhile don’t come easy. ¬†If they did we wouldn’t appreciate them as much. ¬†Running for me is proof that I can do anything I set my mind to. ¬†Now if only my legs and lungs would cooperate ūüėČ