Sunday, May 24, 2015

three weeks to go | DVF half marathon training

ONLY THREE WEEKS LEFT!! I’m definitely getting excited. It’s been about a year since my last half marathon and I’ve been missing it for sure. This week I ran a total of 37 miles (up 4 from last week, 11% increase), and a total of 32.25 miles on the bike. I’ve been trying to get more miles in on the bike to cross train & keep my endurance up.  Here’s last weeks training:

  • Sunday: rest
  • Monday: 7 miles [tempo]
    • 1 mile warm up, 2.5 miles tempo (average @  pace), .5 mile easy, 2 miles tempo (average @  pace), 1 mile cool down
      • ***fastest mile (mile 6) I ran in 6:24!! I was pretty excited about that one!
    • + lower body/core workout: (20:10 x 8 tabata workout)
      • squat (w/ weight)
      • crunches
      • deadlift (w/ wt)
      • reverse crunch
      • step ups (w/ wt)
      • scissors
  • Tuesday: 5 miles [easy]
    • + 14.25 miles on the bike
    • + 13 minutes of jump rope 
  • Wednesday: 7 miles [hill repeats]
    • + 5 miles on the bike

IMG_20150520_055607_571[from the top of the hill, before the sun came up!]

  • Thursday: 13 miles on the bike
    • + core/arm workout: 4 sets…
      • 8 overhead press
      • 8 bicep curls
      • 30 reverse crunches
      • 8 kettlebell swings
      • 15 bicycle + crunch
      • 8 bent over row
    • lots of stretching!!

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  • Friday: 14 miles [easy/hills]
  • Saturday: 4 miles [easy]
    • + total body workout

image

On instagram, I shared this picture & asked what favorite trail shoes were out there. These are Brooks Puregrit3 (left) and Mizuno Wave Kazan (right). I also tried on some Altra Superior 2.0…I just can’t decide. Which means I probably wont get any until NEXT year! My feet are VERY flat & I don’t really want to switch to zero drop right now, while I’m in the middle of training. I’ve been running in Mizuno Wave Riders for Y.E.A.R.S. and I haven’t had to pick out a new shoe that whole time. Now I really want some trail shoes, but the decision process kills me!!

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So, I’ll pose the question here – What trail shoes do you wear?


Thursday, May 21, 2015

writing plans & setting goals | DVF running coach

I have been writing up some training plans for clients & it’s been inspiring me to keep pursuing my own training plans. I find writing up training plans to be super inspiring & motivating. It gets me dreaming of PRs and accomplishing new goals, for myself and for others. Setting up 8-20 week training plans is definitely one of my favorite things to do!!

planning

If you’re looking for a customized training plan or a running coach send me an email,
or check out my website. I’d love to help you train & reach your goals!

As for my own training, I’m already knee deep in my current half marathon training (Jackson Hole half marathon is in less than 4 weeks). After the half, I’m going to start where I left off in my training & train for my annual 25K trail race, El Vaquero Loco, which is 8 weeks later. Then [crossing my fingers] I’ll add to that training in hopes of running the Pocatello marathon in September, 4 weeks later.

So maybe I should say I’m currently training for a marathon, with two other races in the mix! It’s currently just over 15 weeks away and I have big plans of a PR. Considering my last (and first) marathon was completed with me walking/jogging the last 6 miles because of major knee pain, I think it should be a sure PR as long as I get in the training.

You can find my half marathon training here. It’s been going really great so far, especially considering I just had a baby 3 months ago. I would love to be going faster, but that will come with time & training.

Running is a major part of training, of course, but another important aspect of the training process is the nutrition side. I’ve never been that great at fueling my body correctly to yield the best results. So every time I train for a new race (set of races) I try to reestablish better eating. Currently I’m trying out the IIFYM (If It Fits Your Macros) plan, which is essentially watching your macronutrients – protein, carbs & fat. I have certain numbers or percentages that I try to hit every day, along with making healthier choices within those numbers. And I always have to have an occasional (ahem…daily) reward!

So, what about you. What race/s are you training for? Do you have a customized training plan or a running coach? How do you improved your nutrition when your training?


Monday, May 18, 2015

Mini cups | DVF snacking tips

Here is a product I’m a huge fan of. These mini cups and their tight fitting lids (no spills!) are perfect for snacking on the go, putting in lunches, traveling, hiking, etc. I have used them for all of the above, mostly for snacking, and they have definitely helped encourage healthier snacking.

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They are the perfect container for holding dips on the go. Throw some veggies in your child’s lunch along with a mini cup filled with ranch or hummus. I love to pack these in our cooler when we go on road trips. Or you can take these to work for that 3 o’clock snack!

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Fill the mini cup with your favorite nut butter, and bring along apple slices or a banana when you have to run errands all afternoon.

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We like to take mini cups filled with trail mix on hikes. Our boys can sit down and chow their snack, and if they don’t want to finish, we put the lid back on and save it for later on down the path. 

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I highly recommend spending a few bucks on these mini cups. Not only are they super cute, tiny & practical, but they will help with making more nutritious & healthy snack choices (if you pack them right!). 

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I found these are Wal-Mart, and they are also available at Amazon.com. Happy Snacking!

*I was not compensated for this post,
all thoughts & opinions are my own.


Sunday, May 17, 2015

4 weeks left | DVF half marathon training

This week I ran 33 miles which is down 2 from last week. This was a recovery week, as I have been building for about a month and a half since I started running again, post partum. It was another great week of running, and even got in 39 miles on the bike. I’m seriously considering doing some tri training next year, after I’m done training for all the races I have planned (so far my last one planned is in March 2016).

Here’s this weeks training:

  • Sunday: REST
  • Monday: 5 miles [easy]
  • Tuesday: 4.5 miles [easy]
    • AND 15 miles on bike + 100 burpees (broken down to 1.5 miles + 10 burpees x 10)
  • Wednesday: 7 miles [hills]
    • AND lower body/core HIIT workout
  • Thursday: 15 miles bike trainer
    • 7 miles straight, then alternated 1 mile with 2 minute core circuit until I hit 15 miles
    • IMG_20150516_115523_216
  • Friday: 12.3 miles [easy]
    • I planned for 10, took a wrong turn, and ended up doing 12.3!!IMG_20150515_072408_036
  • Saturday: 4.2 miles [speed]
    • .75 mile warm up, 3.1 (5K) at tempo (7:36 ave pace), .35 mile cool down
    • tempo pace started at 7.2 mph (8:19 pace) and worked my way up to 8.4 mph (7:04 pace) for the last 1/2 mile
    • AND 9 miles on the bike trainer

On Saturday I had planned on running a local 5K race, but it was raining way too much for my liking, plus it was only a 5K (and probably less than 20 people!) so I changed gears and ran my 5K on the treadmill, inside…nice & dry!!

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This month I’ve been working on foam rolling at least 20 minutes every day, to stay ahead of any injuries. Prevention is always best :) I’ve felt a few things bugging me throughout this training, but with the foam rolling, stretching, massaging & rest days I’ve managed to stay healthy & running strong!

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Can’t wait for another week of training! I’m shooting for 36 miles this week, including hills, tempos & a long run of 13. Only 4 weeks left until the Jackson Hole half marathon!!


Monday, May 11, 2015

Abs & Arms | DVF workout

There is no better way to start off a week, then with a great workout. Everyone in our house has been sick with colds this past week, and I’m the last one to get it. My throat was feeling sore today so instead of running outside this morning (32 degrees), I ran 5 miles [easy pace] on the treadmill. I followed that up with some arm & core work, then topped it off with 30 minutes of mowing the lawn. Feels good!!

Here is part 1 of my abs & arms workout:

armsandabs [see Instagram video]

And here is the second half (I’m trying to build my pull-ups):

ABSLATS

Have a great week! Work hard & enjoy the process :)


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