Archive | February, 2013

Half Marathon Training Plan

28 Feb

In my last Hospital Hill blog post, I talked about when you should start training. In this post, I would like to share a training plan I put together.

I made this plan based on a few I found online, as well as my own experiences training for races. I am not a certified coach, or a running coach at all for that matter, but I do believe this is a good schedule based off my experiences.

This schedule is great for intermediate runners, or someone wanting to get back into running and challenge themselves. If you would like to follow a more advanced schedule, add miles to your Tuesday/Wednesday workouts (which happen to be your harder workout days). I have been using schedules very similar to the one below for years, and my hard days and total mileage adjust to the race and goal I have.

2-28-2013 12-37-31 PM

For a larger view, click on the schedule and it will open in a new window.

This schedule is listed by week, Monday – Sunday. I like to start my weeks on Monday for a couple reasons, the main one being that this is the way Daily Mile tracks your training 🙂

At the top of this schedule, it includes an overview of what that day of the week will usually look like. For example, Monday and Friday are off days, Tuesday and Thursday are your hard days, etc. You will notice not every week follows that format, but the majority of your weeks will.

Your first two weeks of training are about getting getting used to your new routine. You should already have a base built up and be able to run the first couple weeks of miles easily. If you cannot run 4 miles at a time, it might not be time to train for this race.

Take these runs easy and get in your groove. Sticking to your first two weeks will be the hardest, but the most important. These two weeks will help you get into a routine and build a base for the harder weeks ahead.

Now for the rest of the schedule….

Off Days

On this schedule, off days are suggested as Monday and Friday. I find that it can be hard to get runs in on Mondays, and Fridays are just a great day to take off. I prefer 2 days off a week, and 3 days off if you do intense cross training throughout the week (spin, bootcamp, etc).

Hill Workouts

Tuesdays of this training will be your hill days. You are running Hospital Hill, so you definitely don’t want to forget this vital part of training! You can do your hill workouts a couple ways. One being to find a a good hill, and do repeats (run hard up the hill, recover on the way down, do it again). Another way is to plan out a hilly route and run hard on all the uphills. Try to get in a 2-4 hills per workout. Your first mile of this workout should be easy to warm up your body. Then the middle mile(s) will be for the hill work.

If you are more of a beginner runner, don’t stress on hill repeats. Just be sure to get some hills into your training or the race will be very tough.

Tempo Runs

A tempo run is picking up the pace and running faster for a couple miles. During these runs, you will leave your comfort level. Try to run 30 seconds to one minute per mile faster than you normally do (example if you are training at 10min/mile pace, try to run 9:30-9:00min/mile pace). This will feel hard the first couple weeks, but then you will get into the groove and feel yourself getting fast (which is very exciting!!).

Long Runs

On this schedule, your long runs will be on Saturdays. While I realize that not everyone’s schedule will allow for Saturday long runs, but it has worked best for most people I know. If it doesn’t work for you, switch your Friday or Sunday to be your long run. This schedule works your way up slowly to 12 miles. While 12 might sound crazy right now, you will be pleasantly surprised with yourself on this run if you follow your schedule in the weeks prior!

————————————–

If at anytime during your training, you feel an injury coming on, listen to your body and take a break. If you don’t think you can do another day of hills or tempo work – that is OK too. We want you at the starting line injuring free and happy as can be!

Any questions about this or want me to message/email you the file of this schedule?

Two options…

Email me: mileswithstyle (at) gmail (dot) comFacebook me: http://www.facebook.com/MileswithStyle

Good luck, and happy training!!!

xo,

Ali

2-28-2013 12-54-08 PM

Advertisements

Boston Marathon Training – Week 6

26 Feb

Week 6 was an awesome week of training!

If you read last week’s post – you know I was slacking a bit due to vacation. Week 6 would be high mileage with cross training thrown in.

Recap:

  • 50 miles
  • 08:44 time
  • 5623 calories
  • 11 workouts

I completed one spin workout, and three weight lifting workouts.

Still loving spin class.

Still loving spin class.

Getting it done with Jillian!

Getting it done with Jillian!

Hard workouts were both completed on the treadmill due to snowstorms and crazy cold weather.

Tuesday Tempo: Ran 5 min intervals with 2 min off from mile 1-7.5. 8 miles total, 7:48 pace.

Thursday Tempo: Ran a few miles at a harder pace. 7 miles total, 8:00 pace.

Got out in the blizzard to get my run in.

Got out in the blizzard to get my run in.

The long run this week was a tough 18 miler. We had to battle snow packed roads and chilly air. At least it was sunny and my running group could all run together.

It was one of those “shut up and run” kind of days, but we got it done!!

Preparing for a long, cold run!

Preparing for a long, cold run!

Running in the Snowpocalypse

Running in the Snowpocalypse

My favorite run of the week was Sunday. My boyfriend and I headed out for a relaxing 5 miler. The sun was shining and we had the best company. So glad to be with someone that will run with me and keep me company 🙂

My happy place.

My happy place.

I would anticipate this being one of my biggest weeks of training, especially for this lower key training session.

Until next time,

Ali

 

Boston Marathon Training – Week 5 (& Vacation Pics!)

18 Feb

WHEW another week of training is COMPLETE!

This week was a little tricky, because I went on vacation. I love to travel, and hate it when training gets in the way of enjoying my time. Therefore my policy is always to put fun first, and training second. I run when I can, and when I feel like it. And if it doesn’t happen, I don’t freak out.

That being said, I am shocked by how well I did!

  • 28 miles
  • 04:25 time
  • 3187 calories
  • 6 workouts

I started my week off Monday morning with spin and 4 miles on the treadmill. Tuesday was a 5 mile run with my friends.

Then vacation began. Oh happy day.

St. Petersburg beaches

St. Petersburg beaches

I started Wednesday morning with a 6 mile run along the palm tree lined roads, wearing a tank top. Wow, it was amazing.

I forgot what it felt like to run in the warm air, and I forgot how much I enjoy it (I say this now, but will surely be complaining come June, hehe)!

Selfie in the elevator.

Selfie in the elevator.

Thursday was an off day, and Friday was an easy run with Ramsey. Saturday was another off day.

Post run smiles.

Post run smiles.

By Sunday, I was SO ready for a longer run. I walked out the door, and decided I would run until I didn’t feel like it anymore or until I ran out of time.

I made it 10 miles before I had to get back to reality. It was a glorious, head clearing 10 miles. The perfect way to spend the last few hours of vacation.

My week was awesome, but this week I need to get serious and step up my mileage. I can’t wait to share my great week with you next Monday!

Below are some photos from my amazing trip. Enjoy!

Post massage relaxation.

Post massage relaxation.

After an incredible dinner in St. Pete's.

After an incredible dinner in St. Pete’s.

Valentine's Day breakfast

Valentine’s Day breakfast

mmmmmm

mmmmmm

Valentine dinner

Valentine dinner

Drinks at the Postcard Inn

Drinks at the Postcard Inn

We always find a photobooth.

We always find a photobooth.

Lounging. (A big thank you to my boyfriend for making me feel like a model in this photo!)

Lounging. (A big thank you to my boyfriend for making me feel like a model in this photo!)

Jump!

Jump!

He is so cute.

He is so cute.

I swear we have clothes on!

I swear we have clothes on!

Cheers!

Cheers!

Siesta Key.

Siesta Key.

Have a fabulous week, friends!!

xo,

Ali

Loving Love

14 Feb

Happy Valentines Day!

I love this day. I always have.

When I was in school I would look forward to making my Valentines Day box and delivering my valentines to all my classmates. What can I say, I love love.

The past few months I have thought a lot about relationships. What makes them good, what makes them bad, what makes them life long, and what makes them short lived.

Rarely do I really talk about “love” on this blog, and never have I offered up advice on this topic. But since it is Valentines Day, I feel like I can share my opinion on the subject.

So here we go.

When you are in a relationship with the right person, you know it. I remember hearing this many years ago and thinking, “surely it is not that easy!”, well I think it is.

I have also discovered that when you are in a relationship with the right person, you will both end up being better people because of it.

I have flaws, we all do. My biggest flaw (in my opinion, so let’s not offer up other suggestions!) is anxiety. I have known a life of worrying and feeling anxious for so many years that I didn’t ever know I could live without it. This anxiety has caused me to experience horrible heartburn, stomach aches and hair loss over the years. I never imagined I could go one day without having some kind of anxious feeling or worry. But now, I do.

In my previous relationships I would be happy, but still have my nagging anxiety present in the background. It was like a cloud over everything. Constant worry and stress about what could be coming, and things that had previously happened occurring again.

Nowadays, I no longer struggle with the constant anxiety and stress that I once thought would always be a part of my life. It was like one day I woke up and POOF! the lingering cloud had moved on. The cloud that I thought I would always live under was gone.

Living “cloud free” has been amazing. And I know exactly what I can attribute this to. The best decision I have ever made was saying “yes” to a dinner invitation from someone I had known for awhile but never took that next step with. Since saying “yes”, my life has been happy and complete and I am a better person because of him.

I foresee bright sunshiny days ahead with him.

I foresee bright sunshiny days ahead with him.

If you are unsure of your relationship, or where your love life is taking you, I ask you to consider if this current situation is making you a better person. I also ask you to think about your biggest flaw, and whether or not the person you are with fixes the flaw, or makes it even worse.

Had someone offered up this advice many years ago – and I actually listened to it – I could’ve saved a lot of money on nexium and hair loss shampoo.

Happy Valentines Day friends, I hope your day is as full of love as mine has been 🙂

xoxoxo,

Ali

 

 

Boston Marathon Training – Week 4

12 Feb

Week Four of training is COMPLETE! Woohoo!

This week was actually my highest mileage week of training so far, which is odd for only running 38 miles. Most of my other Boston Marathon friends are doing 60-70 mile weeks! More power to them!!

I continue to use a lower mileage approach and cross train as much as possible. Hopefully this approach will get me through Boston and allow me to have FUN while running with my friends.

Post Cross Training - Love these Activewear USA pants!

Post Cross Training – Love these Activewear USA pants!

Hard runs this week consisted of 6 miles of hills (and these are HARD hills), and a 7 mile run with 4 at a faster pace (mid 7’s). The tempo run was on the treadmill due to stormy weather. *GASP* I am starting to really like the treadmill….

Less than 67 days now!

Less than 67 days now!

Our long run was 16 miles, and although I rested up and hydrated well the night before this race, I was still struggling. I think the hardest part of it was the cold wind on our faces. At least everyone in the group was hurting on this run and it wasn’t just me 🙂

Post 16 miler and happy as could be.

Post 16 miler and happy as could be.

I continued to have healthy eating habits this week, and didn’t drink much alcohol at all! This is definitely the healthiest I have been during a training session, and I have felt great. My energy levels are up and my cravings for sweets are decreasing! WIN!

My favorite faux dessert - ricotta cheese, agave, dash of vanilla and handful of choc chips.

My favorite faux dessert – ricotta cheese, agave, dash of vanilla and handful of choc chips.

Today I head to Florida for vacation. I will be gone through Sunday and hope to get in some great runsplorations to share with you. I am glad my week is a “recovery week”, because who knows how much training I will get in down there!

Have a great week, everyone! And thank you for your continued support throughout my training. I really appreciate it.

XO,

Ali

P.S. The Earbag giveaway was…Jasmine!!!

Hospital Hill – When Should Training Begin?

10 Feb

Hello to my Hospital Hill runners! This is my 2nd post in my Hospital Hill blog series, and I am already excited with some of the people I have connected to in this process.

Tonight I’d like to talk about your training plan, specifically when you should start.

For many people, half marathon training can be intimidating and stressful (for good reason though, it is a major commitment!). But I want to help you feel like you can manage the training and succeed at following your plan.

The Hospital Hill race is a little under 4 months (17 weeks) away – 111 days to be exact!

Most training plans follow a 12 week program, however sometimes you will see 16 or 18 week plans. I always prefer a 12 week program to avoid burnout and to keep things fun. To me, 12 weeks is doable, where as 16 or 18 weeks sounds crazy.

In the weeks prior to my 12 week training kick off, I like to get in a couple runs a week and some cross training. This will give you a nice base to start your training and will keep you from feeling like you are completely out of shape when you begin training.

I would suggest having a base of 10 – 15 miles per week before you begin official training. I also like to use the month before training to focus on strength and cross training. Prior to kicking off my last training session, I spent a lot of time at the gym doing Body Pump and Spin. I loved mixing it up with these two classes and have really loved the results from them. Another great workout option are at home DVD’s. Jillian Michaels can be your BFF as well as biggest enemy 🙂

If you choose to go with the 12 week plan I prefer, your official training should ideally kick off the week of March 4th.

My next post will be focused on the types of runs you should incorporate into your training, and an example of my ideal training schedule.

Please feel free to email me, or comment with any questions you have! I love to hear from you all 🙂

xo,

Ali

photo

 

Fashion Fridays: Earbag Giveaway!

8 Feb

First of all, TGIF! I hope your week was as good as mine, and your plans for the weekend are full of fun.

Now let’s get to the good part….

This Fashion Friday features a fun product call Earbags.

Ok, I know what you are thinking…..and it is, “what in the heck is an Earbag?!”

An earbag is just like it sounds – a little bag that goes over your ears! And best of all – it keeps them warm!

I picked the snowflake Earbag for the cold winter months.

I picked the snowflake Earbag for the cold winter months.

You can wear earbags with your everyday look, or while being active. Both activities – they stay put and don’t budge!!

I have worn them multiple times, and was very happy each time! Anything that is functional and cute will get my vote.

Can you spy them in this photo??

Can you spy them in this photo??

I got Eileen some Earbags too!

I got Eileen some Earbags too!

Have I convinced you yet that you need some Earbags?? Good! So let’s talk about how you win.

Number 1 must be included to be entered to win this contest. The rest are additional entries. I will pick the winner on Monday morning, using random.org.

Add a new comment for each way you enter.

1. Go to the Sprigs Website, check out the Earbags, and leave a comment here stating which bags you would want.

2. Tweet: I want to win a pair of @Sprigsville Earbags from @AliHatfield! Enter here: http://wp.me/p1UUgc-tu #Runchat #fitfluential

3. Follow Sprigs on Twitter

4. Follow ME on Instagram (I am obsessed with Instagram…)

5. Like Sprigs on Facebook

6. Like Miles with Style on Facebook

Good luck and have a great Friday!

xo,

Ali

My Love, Arbonne

6 Feb

I often post about my love of Arbonne on this blog. I have used a ton of Arbonne products. Skin care, nutrition, vitamins – I have tried it. And I have loved it.

Recently, I decided to become an Arbonne Consultant. With my consultant status, I can order the products myself whenever I want, and can have people order through me whenever they want! It is basically a win-win.

Below I have put together a little snapshot of my favorite Arbonne products, along with a brief description (ok, not so brief but I love this stuff so much that I could talk about it all day). As I said earlier, I have tried a ton, but wanted to narrow down my can’t-live-without products for you.

Skin Care

2-6-2013 11-39-38 AM

1. RE9 Advanced Set
I am a skincare junkie, and semi obsessed with stopping the aging process. Sure, I am only in my 20’s BUT from the research I have completed, your 20’s is when you should really start with the anti aging measures.

The RE9 set includes an anti aging serum, eye cream, facial lotion, night cream, toner and face wash. I use all of the items in the set, and love them all. I used to always use a harsh toner for acne prevention, but found that this toner does the trick and actually moisturizes my skin. The eye cream is like heaven, night cream smells amaze and face lotion has been stolen by my boyfriend numerous times (I had to buy him his own!). All items in the set are must haves, but if you want to start small I would suggest the eye cream and face lotion. You can’t go wrong with those.

2. Cellular Renewal Mask
This stuff rocks. I love the way it tingles when you put it on and gives you the feeling that you can feel it working. This product is there to smooth out fine lines, reduce pours and remove age spots (pours and age spots are my top priority).

3. Exfoliating New Cell Scrub
I have always been a big fan of face scrubs. My cheap version I prefer is the St. Ives apricot, but my splurge version is this one. I use this scrub every morning in the shower with my clarisonic brush. I love the way my skin feels afterwards. This is another item that I have had to purchase for my boyfriend.

4. Revelage Intensive Pro-Brightening Night Serum
Above I mention the removal of age spots as a top priority. Well, let’s get real. My age spots are actually acne scars. I literally have a spot on my face for every zit I’ve had.

I started using this product three weeks ago, and can already feel a difference with my skin. My skin feels SO soft and smooth right now, and I love it! The only thing I can attribute this change to is the addition of this product in my daily routine. I really should’ve taken some before/after photos to document the reduction of spots, but please take my word for it – I can see some lightening of my skin occurring. I look forward to the next few months and monitoring the process of acne spot removal.

5. Revelage Concentrated Age Spot Minimizer
This product is the sister to the product above. I use this in the morning and apply small amounts to the spots I am most concerned by.

6. BefoRE Sun Lip Saver SPF 30
Basically, this is just a really good lip balm that has SPF. Great for everyday wear, especially before heading outside for a run. People ofter forget to apply SPF to their lips, but this product will ensure you get moisture and protection.

7. Aromassentials Awaken Sea Salt Scrub
This was my first ever Arbonne product I got YEARS ago! I LOVE this stuff. My hands feel baby soft after I use it, and it smells amazing. You can use it on your entire body, or just keep it next to your sink and use it daily when you wash your hands. It is the perfect product for the dry winter months.

—–

It probably sounds like I use too many products and I am overly obsessed with skincare. Well, it might be true, BUT I know my regimen is working. Recently I went to the dermatologist and had a skin consult performed. In this consult they score your skin and compare it to other people your age. My results came up with wrinkles in the 90th percentile, pore size in the 97th percentile, and age spots in the 80th percentile. I know my plan is working, and I will continue using these items every single day.

Now let’s move on…

Health and Body

2-6-2013 12-32-24 PM

I didn’t try the health line until last year. My first experience was posted on the blog (see review here), and since that post I have been hooked on the Arbonne Fit Essentials line.

1. Fit Chews
If you follow me on Twitter or Instagram, you know that I am trying to cut the sugar. The Fit Chews are the perfect way for me to indulge in a sweet after lunch and in the afternoon at work, and not totally blow my no sugar plan. The fit chews come in 3 flavors – chocolate, caramel and lemon. I have only tried chocolate and lemon, but I hear the caramel is great too. I eat at least 2 Fit Chews a day and see them as my no sugar saving grace.

2. Protein Shake Mix
I have tried lots of protein in my day, and this is BY FAR the BEST. When I drink this, it is like a treat. Sometimes I shake it in my shaker (see item 6) with almond milk or water, and sometimes I mix it up with my smoothies. Either way, it tastes great. And with 20g of protein and 160 calories per serving, it is a great meal replacement (I drink it for breakfast). Another tip is only using one scoop with almond milk when I need a quick snack, but not an entire meal (10g protein, around 100 calories).

The protein is 100% vegan, and with the bad press on whey and soy protein, this is all I will drink. If you are interested in trying the fit line, try this product. It might seem expensive compared to other products out there, but it is actually very comparable to other high end proteins (specifically another vegan protein powder).

3. Protein Shake
This is the pre made version of the powder above. It is less than 200 calories, and still packs in 20g of vegan protein. Perfect for an on the go meal when you’re in a hurry. I actually keep a few at work for emergencies.

4. Herbal Detox Tea
I never liked tea until I drank this stuff. The flavor is light, but still packs an awesome taste. It is caffeine free, therefore you can have a cup at night. This tea is supposed to help detox your liver and kidneys…which I need sometimes due to my love of wine. I always have a box at home and a box at work.

5. Nutrition Bar
The perfect on-the-go snack or pre-workout snack. This bar packs in 9g of vegan protein, and is under 200 calories. An awesome tasty treat.

6. Shaker
This shaker is the perfect size for my protein shakes. I have other shakers, but they are just too big for the amount I drink. This shaker is small and holds my shakes perfectly. It is also cheaper than my other version – only $7 (if you pay full price)!

——

Now that I have shared all my favorites, I will tell you how to try these products too.

1. Go to the Arbonne Website: https://www.arbonne.com/international.asp

2. Select ‘Join Arbonne’: https://www.arbonne.com/registration/registrationMain.asp

There are three different options you can use to purchase items.

  1. Pay full price as a Client
  2. Sign up to be a Preferred Client for a one time (per year) $20 fee, and receive 20% off for the year
  3. Sign up to be an Independent Consultant for a one time (per year) $79 fee, and receive 35% off for the year

If you are trying out Arbonne for the first time, look into option 1 or 2. Depending on how much you purchase, option 2 could end up paying for itself on your first purchase. Option 3 is best if you’re an Arbonne lover and know it will pay you back within the year. It is also good if you are interested in building a business as a consultant. I chose 3 because I use so many products, and now I can hook my friends up with the products too.

3. Next up, enter my sponsor ID: 12837771

4. Enter the requested information and verify

5. Add or ignore the product pop up prompts, and get to shopping

6. Proceed to checkout (be sure to check the bottom of the page to see if you qualify for free items!!!!)

7. Receive and enjoy!!!

If you don’t like it, you have 45 days to return for a full refund. Policy here.

——-

If you have any questions about products, let me know (mileswithstyle@gmail.com). I love to talk about these products because I believe in them. It is important to know that I was not given anything in this post for free, or am being paid for this post. I am writing it because I love the products and want to share them with you.

xo,

Ali

Boston Marathon Training – Week 3

4 Feb

Holy cow, we are already done with 3 weeks of training! WOOHOO and a big *happy dance*!

This week it doesn’t look like my mileage was that awesome, but I did get in some good cross training.

  • 27 miles
  • 06:40 time
  • 2999 calories
  • 8 workouts

During this week. I completed 2 spin workouts, 1 body pump class, and 1 CX works (core) class. I also busted out a mile on the stairmaster.

I ate SUPER healthy too!!

I ate SUPER healthy too!!

Hard runs included hills on Tuesday, where my legs were so sore from the Monday spin/run workouts that I basically had to waddle my way up. At the end, I was nearly crawling. But since this training is low key and no stress, I didn’t even freak out like I normally would over a bad workout in training! I am really loving this approach.

Thursday morning we decided that a treadmill run was necessary since it was negative 20 (exxageration) outside and I am not tough. Stacy, Diana and I got on mills next to one another and did 6 sets of tempo with a 1 minute off. Mine looked like this:

  • 2 mins hard, one min easy
  • 2.5 mins hard, one min easy
  • 2 mins hard, one min easy
  • 2.5 mins hard, one min easy
  • 2 mins hard, one min easy
  • 3 mins hard, and cooldown

Total milege was a tad over 5, at an 8:35 pace (my tempo pace was low 7’s). Then I jumped on the stairmaster for further torture.

Following the treadmill torture.

Following the treadmill torture.

Saturday morning we did a 10 mile long run (9:11 pace), which was pretty hard. I have got to stop partying like a rock star the night before long runs. Especially this week, seeing that we have 16 miles on the schedule.

Enjoy some more pics from the week below. All can be found on Instagram, where you can follow me for all sorts of fun updates! http://instagram.com/alihat

A super delicious drink I had called "Shoot the Runner"

A super delicious drink I had called “Shoot the Runner”

Wedding fun (after a gazillion drinks).

Wedding fun (after a gazillion drinks).

We had our own SuperBowl party, where commercial breaks were used for 8 minute abs.

We had our own SuperBowl party, where commercial breaks were used for 8 minute abs.

xoxo,

Ali

%d bloggers like this: