2014 Kansas City Half Marathon

23 Oct

Last Saturday, I ran the Kansas City Half Marathon. This was my 5th year running this race – and it is truly one of my favorites.

The course starts in Crown Center, where I work! Then travels through downtown, around to Westport, and back through the Plaza. They do such a great job of showing people how beautiful and unique Kansas City is. I would strongly suggest doing this race if you are looking for a smaller fall marathon or half marathon.

When I started my training for the St. Jude’s Marathon, I knew that the KC Half would be part of my training. I also knew that I would love to try to PR my half, which was a 1:34:31. I ran 1:34 at my very first half marathon, which happened to be the KC Half Marathon in 2008. It also happened to be 6 years to the day since I had ran my 1:34.

Leading up to the race, I wasn’t sure what to expect. I had been experiencing some foot pains, as well as having a cold/bad allergies. With my asthma, any kind of cold or allergies can really knock me out, so I was just a tad (ok a TON) upset when I didn’t feel well. The week of the race, I was smart and finally got a prescription to knock out the gunk. I also got an amazing pep talk from my Mom and Stacy. They reminded me that it was just a run, and that I needed to go out and do my best. They always know what to say to me to make me feel better.

Saturday morning was a new day, and I woke up so excited to race! I decided to get up extra early to do a nebulizer treatment for my asthma, and also drink some warm coffee. I figured anything to loosen up my chest would be beneficial.

We arrived to the race around 6:15. First stop was an indoor restroom, then we went outside and I met up with my fellow GOTR SoleMates! It was fun to meet the other girls that had been raising money for GOTR. It was also nice to see some familiar and friendly faces at the booth.

Hanging with the other SoleMates!

Hanging with the other SoleMates!

After a few minutes at the tent, I headed to the start. I really wasn’t too nervous – mostly just excited to get the race started (and over with…)

At 7:05, after a little “Let’s Go Royals” chant, the race started.

I decided to run with the 3:05 marathon pacer. I figured that this pacer would be running a 1:32:3o half marathon time, which would make me extremely happy.

I stuck with this pacer for the first 5ish miles, then started to pull away. I was feeling good and confident. While I had a few coughs, I didn’t feel as though my breathing was slowing me down. And my legs felt great.

From this point on, I stopped looking at my watch and just ran on feel. I knew I was running a pace I could maintain, but didn’t know what that pace was. I figured it would be a great way to gauge my fitness and also practice pacing.

At mile 8, we split from the marathon and I popped my earbuds in. It was pretty sparse around me, so I decided a music distraction would be nice. The next few miles I focused on getting over the hills and to mile 10. Since I know this course so well, I knew that mile 10 starts 3 miles of some great downhills.

Mile 10-13 cruised by. I felt amazing and just tried to maintain the pace and effort. Around mile 12 I finally snuck a peek at my watch and was pleasantly surprised by the split – 6:23. I knew I was moving fast, but had no idea I was moving that fast! Eventually, I saw the 1:30 pace group and tried to close the gap as much as possible.

Running up the final hill of the race to the finish was awesome. I could see the clock and knew it said 1:30:xx. I couldn’t wait to finish.

When I hit my watch I actually couldn’t believe what I saw – 1:30:32. I just beat my PR that I had been chasing for 6 years. And best of all – it felt so good on my body.

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I won’t play it down – I was (and still am) so proud of myself. I overcame my mental and physical barrier of not feeling well and just ran the race.

“Shut up and run” is what I told myself. And that is what I did.

This race gave me confidence that my training is working and I am doing everything as I should. And I am excited to see what else this fall could bring :)

Splits:

  1. 7:45
  2. 7:01
  3. 7:11
  4. 7:01
  5. 6:51
  6. 6:45
  7. 6:31
  8. 6:36
  9. 6:51
  10. 7:02
  11. 6:35
  12. 6:23
  13. 6:30

Elevation chart:

Screen Shot 2014-10-22 at 8.56.51 PM

 

 

 

 

You can see the climbs and the downhills in my splits.

 

We wore KC Royals pride, and Ramsey PR'ed too!!

We wore KC Royals pride, and Ramsey PR’ed too!!

Celebrating by the blue fountains!

Celebrating by the blue fountains!

10 Reasons to Support GOTR!

16 Oct

This Saturday, I will be running the KC Half Marathon. This will be my 5th time running this amazing race and I am very excited.

This time however, I am excited for a whole new reason! On Saturday, I will not just run this race for me, but I will run it for Girls on the Run of Greater Kansas City as a SoleMate.

Girls on the run is a program that has been very near and dear to my heart for the last few years. I began my journey with GOTR as a coach, then moved on to the 5k committee. Now I am serving as a Board Member and loving every minute.

This program is truly amazing. There are so many reasons why I love it, but today I am just going to make you read 10 of them.

1. The lessons. Did you know GOTR is not just about running? In fact, the majority of each lesson is spent teaching our girls life lessons that will make them stronger, and more confident individuals.

2. The girls. Every girl in this program is awesome in their own way. Not only can they make me laugh, but they make each other laugh.

3. The opportunity to participate. Because of donations from people like YOU, we are able to give so many girls the opportunity to participate. Without donations, we would not be able to help these girls grow into healthy and happy girls.  

4. The friendships the girls make with each other. I love watching the girls develop friendships over the season. The coaches do such a good job of separating the girls from their cliques and friends. The outcome is a group of girls that are ALL friends with each other. By the end of the season these girls are so close. It is so cute to see them cheering for each other as we do our running exercises.

5. The bond with their coaches. Throughout the season we really get to know these girls. I have had girls confide in me when they didn’t feel like they could trust any one else. The bond we form is truly amazing and I miss them so much when the season ends.

6. Watching their progress. Not only do we get to watch them grow into strong individuals throughout the season, but we get to see them become better runners. Girls that never thought they could run a mile will shock themselves by running 2 in practice. The running aspect of each practices turns them into such confident young ladies.

7. The hilarious things they say. These girls are so funny. They make each other laugh, and they make me laugh. One of my favorite GOTR lessons is when we talk about gossip. During this lesson we share examples of times we have been gossiped about. In one of my lessons, I had a little girl raise her hand and say – “This boy at school started telling people I was an elf”…then she really killed me with….”I mean, I know I am really short but I am not an Elf!!”

So funny. And look at the confidence we helped her gain to stand up for herself to that annoying little boy :)

8. The positive behavior we encourage. Let’s face it…some days it is really easy to be negative. GOTR teaches the girls how to unplug from our negative “cord” and be positive individuals. I always say that this program did as much for me as it did for these girls.

9. The steps they take towards healthy living. Not only does the program encourage girls to be healthy emotionally and physically, but we teach them smart ways to eat. At the end of each practice, a healthy snack is served. With a new partnership with Door to Door Organics, these girls get to try organic fruits and vegetables that they have never had the chance to try. By providing them with these snacks, we hope they continue to make these healthy choices outside of practice.

10. The season ending 5k. After a season of life lessons and fun runs, the girls are ready for their season ending 5k. At this 5k, the girls really get to celebrate their accomplishments. Watching these girls work so hard at the 5k is amazing. When they cross that finish line you see a sense of pride in them that was not there when they started the season just a couple months prior.

EVERY DOLLAR COUNTS!!! 

$10 buys a healthy snack

$35 buys a girl a pair of running shoes

$135 puts a girl through the program

Without donations from people like YOU, girls do not get the opportunity to participate in this program. So many of these girls need the guidance and support this program offers.

DONATE NOW!!!!! Pretty please?

I promise you, your money is well spent.

And if you don’t believe me….just look at a few pictures my husband snapped at the last 5k. If these don’t show happiness and confidence, I don’t know what does!

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Ali

 

P.S. DONATE

St. Jude’s Marathon Training – Week 11 and 12

14 Oct

Hellllooo!!!

First off – Go Royals! As I am sitting here writing this, the Royals are playing Game 3 in the ALCS. This team has our city on a high and I hope we keep it going!

Now to running…

Since I was a slacker last week with my training update, I will add two weeks to this one.

Week of September 29 – October 4

Overall this week decent. I had 2 quality runs then a couple iffy ones. But at this point of my training I expect to feel tired.

Monday: 11.68 miles at 8:04 pace. This run was not so great. In fact, it earned itself a dedicated blog post….I will spare you from having to hear about it again.

But here is the same selfie for ya.

But here is the same selfie for ya.

Tuesday: Off

Wednesday: 8 miles at 7:38 pace. This had to be on the treadmill due to storms. I am a safety girl and just won’t risk running in bad weather. Workout was 5 x 1000 at 5k pace. I think I messed up my math and I am not sure of my specific splits. I know I did 3 at 6:22 pace and 2 at 6:18 pace. Legs felt much better for this workout!

TV night.

TV night.

Thursday: 7.1 miles at 8:15 pace.

Friday: 6.03 miles at 8:38 pace.

Saturday: 16.5 at 7:48 pace. 4 mile warm up, 8 miles goal pace (a little faster) 7:26,7:23, 7:25, 7:19, 7:08, 7:21, 7:06, 7:14. 4 mile cool down. This was an interesting run. It didn’t necessarily feel that great, but my watch looked great as the splits popped up. I was very happy when it was over and look forward to doing this run again and feeling great the entire time!

Post run snuggles.

Post run snuggles.

Boozy movie Saturday night. I LOVE the theater we went to!! We can get doubles of wine, and recline! And Gone Girl was a pretty awesome movie.

Boozy movie Saturday night. I LOVE the theater we went to!! We can get doubles of wine, and recline! And Gone Girl was a pretty awesome movie.

Sunday: 6 miles at 9:00 pace. WOW this run felt HORRIBLE!!! We waited to run until the afternoon and it just plain hurt.

Total Mileage: 55.33

Week of October 5 – 12

This week was a planned recovery/mini taper week. As I prep to run the KC Half Marathon this weekend, I wanted to make sure I felt semi fresh. I was also dealing with some MAJOR foot pain in my left foot that I was not loving. And to top that off, I felt like I was coming down with a cold. Because of these reasons I took the rest and recovery more serious than I had planned. I will say I am very proud of myself for listening to my body and taking a break.

Monday: Off day for running, but did some Jillian Michaels Yoga. I love her.

Tuesday: 6.64 miles at 8:12 pace. Foot hurt this entire run. It really freaked me out.

Wednesday: Unscheduled off day to let my foot rest and to shake off the sickness I felt.

It was so much better to just lay in bed with Win. Don't tell Ramsey Winnie was in our bed...

It was so much better to just lay in bed with Win. Don’t tell Ramsey Winnie was in our bed…

Thursday: 7.3 miles at 8:21 pace. Added 6 stride outs the last mile.

Friday: 6 miles at 9 min pace. Ran the first 3 with a group of running friends for Krista’s birthday!

Saturday: 11.87 miles at 8:55 pace. I met Stacy and Diana for this run and I am so glad I did! I knew I would be running easy but the run felt shockingly hard. I think the week of mini taper just made my legs feel a little dead.

Sunday: 4 miles at 8:42 pace. Ran nice and relaxed on the treadmill while watching SATC. Sometimes I love the treadmill so I can watch TV. After the run I hit the steam room. I forgot how much I LOVE the steam room!! It is my favorite place to stretch and made my head feel a little less congested.

Total Mileage: 35.82

If I knew then…

7 Oct

This morning as I was driving to work, an old song came on the radio.

You know those songs that take you back to a time of your life and make you feel like it was yesterday? This song is one of those.

So what is it? Low by Flo Rida. (what can I say…I like my rap…shorty had them applebottom jeans….)

As I was listening, I thought about how much life has changed the last few years and especially how I have changed as a person. I couldn’t help but look back to that time of my life and think “If I knew then, what I know now”….

  • I would’ve spent more time thinking about others, and less time thinking about myself
  • I would’ve appreciated what I had, instead of obsessing over what I didn’t
  • I would’ve been more thankful for my parents and everything they did for me
  • I wouldn’t have put up with a boss that talked down to me
  • I would’ve spent less money on materialistic items, and donated it instead
  • I wouldn’t have dated that a-hole
  • I would’ve drank more water, and less wine
  • I would’ve taken more cabs
  • I would’ve stood up for myself more
  • I would’ve been happier with my appearance
  • I would’ve payed better attention in my MBA classes
  • I would’ve spent more time with my friends that deserved my time, and less with those that didn’t
  • I wouldn’t have tolerated a boyfriend that didn’t take me seriously (different dude than the one above)
  • I wouldn’t have been such a slacker with my running
  • I would’ve tried to meet more people and branch out
  • I would’ve volunteered more
  • I would’ve been more accepting of people
  • I would’ve been healthier
  • I wouldn’t have wasted tears over things and people that didn’t deserve my tears
  • I would’ve said yes to a date with my now husband two and a half years sooner

And those are just a few of things I would do differently now.

But I will tell you this – I regret none of these decisions. Because without these decisions, I would not be the person I am today. I am a firm believer that our mistakes teach us lessons and make us better people. I know mine certainly have.

Today I am thankful for all that I have and the person I have become.

And while my early 20’s were awesome – please do not make me go back :)

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xo,

Ali

P.S. I am impressed that Flo Rida could make me think so deep.

 

St. Jude’s Marathon Training – HALFWAY THERE!

30 Sep

Last week’s training marked the halfway point of my training plan. 10 weeks down, 10 to go.

I knew I would be increasing my mileage, and I also had a really busy week with work and Girls on the Run meetings. Because of these factors, I went into the week with an open mind and decided I would do the best I could to follow my schedule.

Monday: 10.2 miles at 7:48 pace. 2 mile warm up, 6 miles at Marathon Goal Pace – 7:25, 7:27, 7:23, 6:56, 7:21, 7:14. The fast mile in there was on the track….so I kind of cheated. Overall I was very happy with this run and felt pretty good. It was a very cool morning which felt incredible. These paces are faster than my marathon goal pace, but they felt good so I went with it.

Garmin Selfie.

Garmin Selfie.

Decided to take Winnie pooch for a run when I got home from work. I was so proud of her for making it 1.1 miles! When I got home, I did 25 minutes of abs and arms.

Tuesday: 7.7 miles at 8:51 pace. Ran super easy, but also on lots of hills.

Went to the gym after work and did 25 minutes of abs and arms. Then hit the ice bath.

Ice baths are a perfect example of "hurts so good". I HATE them, but I love them so much more.

Ice baths are a perfect example of “hurts so good”. I HATE them, but I love them so much more.

Wednesday: Run #1 – 3.51 miles at 9:04 pace. Run #2 after work – 6.18 miles at 8:41 pace.

This was a disaster of a day. My schedule said mile repeats, but I knew it wasn’t happening when I woke up. I was so tired and just felt worn down. Usually I can fight it and give myself a pep talk, but that day I just couldn’t. This was one of the only runs in my 10 weeks of training that I have missed. Because of that, I am not worried about it. Obviously my body was telling me to rest, so I did just that. And the extra hour of sleep felt amazing.

 

Run #1 of the day was in the rain.

Run #1 of the day was in the rain. Proof on the tank.

Thursday: Off

Friday: 7 miles at 8:20 pace. Treadmill run in Baltimore. I was there for a Girls on the Run Conference. Finished this run with 4 x 30 second striders (6:55 pace).

Love my bum ruffle skirts.

Love my bum ruffle skirts.

Gorgeous Baltimore sunset.

Gorgeous Baltimore sunset.

It actually worked out well that our flights were delayed. Because of the delays, we got to have dinner next to the water.

It actually worked out well that our flights were delayed. Because of the delays, we got to have dinner next to the water.

Saturday: 16 miles at 8:56 pace. Such a great run catching up with Stacy and Diana. I loved hosting them for a run in my neighborhood. I was so glad I had an easy paced long run on the schedule. Not getting in from Baltimore until midnight made the 5:45am wake up call a little brutal. Easy miles were much appreciated.

Just had to slip in this ADORABLE photo of my sweet dog!!!!

Just had to slip in this ADORABLE photo of my sweet dog!!!!

Sunday: 5.04 miles at 8:48 pace. Finished with 6 x 10 second striders.

Total mileage: 56.74

All in all, I am happy with this week of training. While I didn’t follow my schedule perfectly and only had one hard run, I know I got in some quality miles. I also gave my legs a week to recover from the intensity I had been used to.

Hope your training/running/fitness is going well!!

xo,

Ali

Bad Runs Happen

29 Sep

This morning, I had a bad run. And not just a “bad” run…like a really really bad run.

The goal was to run 3 sets of 2 miles at half marathon pace. My PR half pace was right at 7:10 minute per mile, so I have been training towards a 7:00 minute per mile.

When I started my run, I could tell my legs were off. There was nothing fresh about them, which surprised me after coming off an easier week. At first I thought I would work it out during the warm up, but then when it was time to run faster I realized there may not be any “working it out”.

My first two miles were both off pace. A 7:30, and a 7:14. And worst of all – they felt so freaking hard (#twss).

I recovered for a mile then tried it again. The next set was better, as I was on flat ground – 6:56 and 7:04. But they still hurt like hell.

After another mile recovery, I started the final set. Again, it felt like I was dragging weights on my legs. Splits were 7:24 and 7:02.

On my cool down back to my house, I couldn’t help but think about my failed paces on this run. If I was holding myself to a 7min/mile pace, that means I only hit 1 mile out of 6. Not good. And there was no reason why this run should’ve felt this hard.

But instead of getting mad, upset and down, I reminded myself that bad runs happen. We all have them. And we always will. It is part of running, and certainly part of training for any race.

If I didn’t have these awful runs, I wouldn’t ever appreciate it when I had the really great ones.

The runs where every split is 10 seconds ahead of pace and my legs never burn. The runs where I am smiling because I feel so great (yep – I do that).

If every run was easy, I wouldn’t be the runner I am today. Because without the bad, I would never truly appreciate the good.

And after all, what doesn’t kill you makes you stronger….right???

Now here is hoping that I get my act (and legs) together for my next hard run!

How do you handle a bad run?

xo,

Ali
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Marathon Training – 11 Weeks Left!

22 Sep

Only 11 weeks to go until the St. Jude’s Marathon.

Last week’s training went pretty well. I had a couple hard workouts, and a long run that pushed me harder than what I have been doing this training cycle.

Monday: 8 miles at 7:46 pace. 2.5 mile warm up, 2 miles at 7:03, .5 recovery, 2 miles at 6:55, 1 mile cool down. This was a great workout and I really enjoyed it. I will admit that I cheated and did it on the treadmill. I just had zero motivation to run on any hills. I promised myself that the next time this workout comes around, I will suck it up and run on the road.

Tuesday: Off day for running. Did 25 minutes of abs and arms. I am making it a goal to do this twice a week. Sometimes it is so hard for me to add in other workouts when I am running so much…but I know it is SO important.

Wednesday: 8 miles at 7:32 pace. 2.5 mile warm up. 6 x 800 @ 3:03-3:07 pace. 2 x 400 @ 1:31 pace. Hard workout but overall felt great. Happy to see my 800 pace getting faster over the last few weeks. Lightning put me on the treadmill again. But I didn’t mind it. Law and Order SVU is such a great distraction!

Thursday: 7 miles at 8:12 pace. Easy morning run with Amber and Erin. The miles fly by with all of our chit chat!!

Friday: 5.54 miles at 8:45 pace. Great little run with Ramsey.

Saturday: 15 miles at 8:01 pace. Ran with the old Runner’s Edge group. I forgot how much I missed going to the run group! Ran 5 miles warm up, then 8 miles “hard”. 7:28, 7:13, 7:31, 7:11, 7:19, 7:22, 7:06, 7:20. Cooled down for 2 miles. Felt really good and enjoyed catching up with my friend Krista! I hosted a little breakfast after the run, which was fun too! I am sad we can’t do that every weekend!

Sunday: 5.58 miles at 8:50 pace. Super relaxed run with Ramsey. We even stopped a few times to enjoy some plaza scenery and explore the tepees at the Nelson!

Total Mileage: 49.12

I could definitely feel this week of training as I ran hard again this AM. But I am reminding myself that pushing harder is what will make me stronger. Even if it might nearly kill me ;)

Other than ALL the running, I had a really great week!! Monday night I got to spend with old coworkers and celebrating my husbands next big adventure.

Friday night we had the best job ever – being food judges at the Plaza Art Fair! We tried so many amazing restaurants and crowned Gram and Dun as Best in Show. If you haven’t had the chance to go to Gram and Dun, I urge you to head down to the plaza and give it a whirl. The cocktails alone are reason to make a stop.

Official judges.

Official judges.

So much food.

So much food.

Saturday I hosted a little dinner party with friends. We all take turns hosting dinner and have a theme for the night. So far we have had Italian night, sushi night, and as of Saturday we’ve had Kansas City night! I got BBQ from OK Joe’s and Q39, Dessert from Andres, local wine and beer, and vodka distilled in KC! It was such a fun night.

Sunday we headed back to the plaza art fair to walk around and admire the art. We had quite the strong margaritas as we were walking around and ran into quite a few friends. Overall it was a great end to the week.

Post run homemade waffles.

Post run homemade waffles.

I am craving this again right now.

I am craving this again right now.

Gorgeous.

Gorgeous.

How is your training going?? Any fun plans over the weekend?

xo,

Ali

Marathon Training – 12 Weeks Out

16 Sep

Last week marked 12 weeks out from the St Jude’s Marathon. We had a much needed break from the hot humid weather, which made the training a tad easier.

Monday – 6 miles, 9:00 pace. Easy run with Ramsey. Recovering from my long run the day before!

Tuesday – 8 miles, 8:08 pace. Hard morning at the track! 5 x 1000, with a goal of under 4:00 min each. Ran 4:06, 3:55, 3:55, 3:53, 3:50. Not sure why I was so rusty on the first one but was able to work it out for the rest of them. Legs were screaming!!!

A little couples track morning.

A little couples track morning.

Tipsy Tuesday thanks to a Wednesday rest day.

Tipsy Tuesday thanks to a Wednesday rest day.

Wednesday – OFF DAY!!! Slept in and spent some time doing my physical therapy exercises.

Thursday – 10.25 miles, 7:43 pace. Enjoyed the gorgeous weather but will admit my legs were pretty dead4. Ran 2 miles warm up, then picked up the pace for the next 6 miles. 7:50, 7:11, 7:17, 7:22, 7:07, 7:04. Totally tricked Ramsey into doing this run. The poor guy thought we were going out to do an easy 7 and this is how it ended up. He did amazing though. So proud!!

Who wears matching socks???

Who wears matching socks???

Friday – 4.85 miles, 8:50 pace. Easy run but hit some killer hills. Finished with 4 x 30 second stride outs.

Saturday – 15 miles, 8:50 pace. Took this long run nice and easy. After what felt like a really hard week, I knew it was better to relax on this run and just get in the miles. I did love this run because I got to spend lots of time with Diana and catch up!!

Operation Breakthrough Homecoming dance! I wore my prom dress from high school. I still love it!!!!!

Operation Breakthrough Homecoming dance! I wore my prom dress from high school. I still love it!!!!!

Sunday – 6 miles, 8:33 pace. This one hurt a little after a fun night out on Saturday. My head was pounding at the start and my legs were sore after participating in a dance competition…and winning it. Ran from my house to my friends Ellen and Brian’s. Then they treated me to breakfast. It was great.

Total Miles: 50.13

Until next time….

xo,

Ali

What’s Next….St. Jude’s Marathon!

9 Sep

Well it is official. Marathon #7 will be the St. Jude’s Marathon on December 6th!!

My decision to run this race was based on a few different factors. The first one being that I LOVE St. Judes. It is an amazing Hospital that does wonderful things for their patients and families. The fact of running for something that really mattered made me excited.

The next factor was the timing of this race. After Boston this year, I needed a break from training. My body was tired, and my mind was equally as exhausted. I am not someone that can train back to back to back. I need a break….or at least a couple weeks of doing nothing. The fact that this race is in December gave me more time to heal and mentally prepare for another training.

Third factor – I get to run this race with two of my favorite running buddies!!! Stacy, Di and I have not done a race together since Boston 2013. We love to run together, travel together, and spend time together. This marathon will be such a fun weekend trip for us girls. I am already so excited for a weekend away with my friends – and our favorite cheerleader of course (my Mom!)

Right now, I am at week 8 of training. The first 3 weeks were quite relaxed and just focused on the miles and building endurance. During the first 3 weeks, I averaged about 25 – 30 miles a week.

Week 4 of training is when things ramped up. From week 4 to 6, I put in about 45 miles a week with one speed workout a week. Long runs averaged 13 miles each.

Last week was my first week of 2 hard workouts, plus one long run. Right now, my long runs are up to 15 miles.

A quick look at last week’s training is below….

Monday – Off (too tired from Dev’s wedding the night before!!!)

Gorgeous bride!

Gorgeous bride!

Tuesday – 5.66 Miles easy (8:30 pace)

Wednesday - 8 miles at 7:45 pace. 6 x 800. 800 repeats were all between 3:09 to 3:14. I had to do this run on a treadmill, which was a bit interesting. Other than thinking I was going to fly off, I really liked it. I got to watch an episode of Law and Order and the treadmill controlled my speed…which ensured I wouldn’t miss any of my times.

Storms in the morning brought the most amazing sunrise as I left the gym.

Storms in the morning brought the most amazing sunrise as I left the gym.

Thursday – 7.11 miles at 8:17 pace. Great run with Amber and Erin.

Friday – 9.35 miles at 7:51 pace. This workout was interesting. And by interesting I mean it was HELL. I was supposed to do 4 x 1.5 mile repeats at half marathon pace (7 min/mile is what I use as my half split). After the first repeat I knew I wouldn’t make it to 4 repeats. I ended up doing 3 repeats right at 7 min pace, then an 800 at 7 min pace, and a 400 just below 7 min pace. My body was just not feeling it.

It was so hot I ran in a sports bra. I NEVER do that.

It was so hot I ran in a sports bra. And I never have the courage to do that. Proof the heat made me delirious.

Saturday – 5.22 miles at 8:37 pace. This was such an awesome run. It was a gorgeous morning (FINALLY) and I just absorbed the amazing day.

Night before run at Treads and Threads.

Night before run at Treads and Threads.

Post run breakfast at Happy Gillis in KC.

Post run breakfast at Happy Gillis in KC.

Sunday – 15.05 miles at 7:57 pace. Long run for the week was on Sunday due to my crazy schedule. I usually hate waiting until Sunday for my long run, but this week I loved it. Sunday mornings are so peaceful and it was made even better by amazing weather. I tricked my husband into running 10.5 miles with me, which included 4 hard miles. Those miles clocked in between 7 – 7:30 pace. So thankful that I am married to such a great running buddy.

Proof.

Proof.

Total mileage for the week: 50.39 miles.

It is my goal to post my weekly updates on my blog….so we will see how that goes :)

Are you training for anything right now??

xoxo,

Ali

Getting Back in the Groove

21 Jul

The last couple weeks, I have been getting back into my running groove.

My hip is feeling much better, as is my weird foot pain I was experiencing. According to my PT, I have an issue with my SI joint. It has probably been that way my whole life but recently started bothering me due to a couple factors…

  1. Sitting too much. Apparently when I sit down, my pelvis tilts incorrectly. This is why I have nerve pain and the deep aches mainly while I am at my desk or driving my car.
  2. Not stretching and strengthening. When I up my mileage, I get lazy with everything else. I do less ab work, I stretch less, and I stop caring about the other important areas to train.

My awesome PT told me I can start running again. He isn’t concerned I am going to injure myself, or cause damage we cannot fix. But he has told me many times that healing and fixing this issue is going to take a lot of time and effort.

I have been very careful with my ease back into running. After taking 2.5 weeks completely off, and another 1.5 weeks super easy, I knew I had to go easy on myself. All of my runs have been a conservative pace – about 8:45-9:30 pace. Whatever feels good that day, I go with.

My mileage has been relatively slow to pick up as well. First week back was only 7 miles. The following went up to 15, and last week peaked at 29. All easy paced.

This week I hope to reach between 25-30 miles with a hard work out thrown in. Since I am not officially training right now, my focus is building back my base so I am comfortable when it is time to start. I have learned my lesson in the past of starting a training program without a base. Doing that has caused injuries, and will cause an injury (at least it does in my case…)

I am trying SO hard to continue my strength training and stretching. I dread this every day, but when I do it in front of trashy TV it goes by so much faster! I am also trying not to sit down as much. This can be really hard during the day at work, but luckily drinking water like a maniac leads to lots of potty breaks, which means I get up all the time. Another thing the PT suggested is sleeping on my back to keep my pelvis aligned. That part isn’t so fun :)

I am confident if I keep doing what I am doing I can come back to my training stronger than ever! And possibly, reach new running goals this fall (those are TBD!)

Other than all this fun stuff above, things have been pretty calm over here!

Drinks at the pool!

Drinks at the pool!

Have you read this book??? SO DARK.

Have you read this book??? SO DARK.

Fiery Stick event in KC.

Fiery Stick event in KC.

Sweet Winnie the Pooch all swaddled. Love our baby!

Sweet Winnie the Pooch all swaddled. Love our baby!

That is all for now!

xo,

Ali

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