My new key to success of running

I haven't run as many miles as I would have wanted this past week. The miles I did get in though, really counted. I have been eating good these last couple weeks and cut some major minutes off my 5k time.
I am so super excited that I averaged 8:30 min miles ( not what I have been doing lately) and am so excited to keep on that pace.
My goal for half marathon pace is just under 2 hours, so I am starting to train for that starting tuesday when Toby is gone.

Hope you are all getting on the mend.

Someone run for me!

Hey Girls!
Go get some miles in for me today! I am putting together a running clinic with John Hill, I think the end of March, if you know anyone who would be interested, will you let me know?
Thanks!

Running Anyone?

Arghhh! My running partner has an injured foot.....anyone up for an 8 miler on Tuesday during preschool? I am not fast, and I am actually wanting to take a one minute break every 2 miles because I learned during a running clinic that that can actually help you become faster. So if you feel like joining me, let me know! If not, I'll do plyo and attempt it next week..
Happy Running!


"I prefer to remain in blissful ignorance of the opposition. That way I'm not frightened by anyone's reputation."
- Ian Thompson, who ran a 2:09:12 marathon at the 1974 Commonwealth Games

Insanity!

Okay, so I am not much of a runner lately so I'm going to post about what I have been doing: Insanity. If you want to boost your running performance, do Insanity (among other things, of course). It is what it claims to be: INSANE! It is weight-bearing exercise, strong and hard for about 40 minutes (including warm up and stretching). It involves a lot of explosive movements while keeping the intensity way up high with only a couple 30 second breaks mixed in. When I was doing both, running and Insanity, I started noticing faster times and comfortable breathing at levels I felt like throwing up at before.

I did Insanity Plyometric Cardio Circuit today and it kicked my booty! I still struggle to get through every exercise without stopping, but my goal is to be more consistent with it so I can finish every time!

Habu trail today

My foot has been bothering me post run, but I can't seem to make myself NOT run, so I guess I"ll just deal with it! I learned a very important lesson after the flightline run the other day, don't do bike intervals the day before a long run! At least for me, it wasn't a good idea. My hamstrings are killing me! I am headed out to conquer the Habu today during preschool-Brittany if you want to come along, you should!

First time 10 km

Had an awesome run today around the flight line with Heather. We went 10 km which is the farthest I've ever run. I felt like I could conquer the world after that. I had a great time. Still working on my footwork in my 5 finger Vibrams but have definitely seen a difference. Much better posture, no knee pain or back pain. My left arch is definitely feeling it though but I think in a good way. Hopefully building up the muscles in my arch. I actually didn't feel like I was dying by the end. My breathing was very steady, I felt like my speed was pretty consistent and I definitely could've had a conversation by the end. We made it in 64 minutes. I think we were both pretty pleased with that. For the longest time I haven't actually enjoyed the running aspect of running. I've really liked how I've felt afterward. I think today was the first time where I was really enjoying the running part and afterward was awesome.

Flightline Run

Headed to the flightline today! Can't wait to see if I can keep up with Kara and Liz.......It's been a long time since I have run more than 5 miles.....hope I can do it-wait...."I KNOW I can do it!"

Stair Stepper

I wanted to touch a bit on legs today. I have been running now for years. Sometimes frustrated that I am not getting faster or better. I know my endurance is pretty strong and my lungs and heart are comfortable at the level I am at.

These past couple weeks I have been hitting some cross-training hard. Giving up my running days is sometimes hard, but it is all sacrifice for the final goal right?

I started doing the stair stepper at the gym. If I had a stadium I would go run stairs, but here in Okinawa I didn't want to drive miles to go do it in the dark. I can report however the huge change that I have seen in my runs because of my legs being stronger. I can rely on them more and count on those specific muscles to carry me through- whether up hills or in sprinting I can see a difference.

The same goes for bike intervals as well. Pushing harder on those and taking the stress off my knees while strengthening my legs has been hugely beneficial.

Bike Intervals

So, I didn't quite make it to the Habu today.....I was having some SERIOUS ADD issues. I jogged with Cole in tow, then decided to do plyo, but my foot was hurting and Liz txtd right at that moment saying she was headed to the gym for bike intervals! I headed over there and put in a good 30 minutes. My legs were sore after last night. We went to Chilis tonight and although I DID eat some Southwestern eggrolls, I had left room for them in my eating today so it's all good! And no popcorn or drinks at the movies :) That's a FIRST!

Habu anyone?

Here is where I will admit my weakness. I can't do a girls night out that involves any kind of eating unless I run first! Then I can enjoy my dinner and not have guilt. So at 2:30 as soon as Emi and Porter walk in the door I am headed over to the Habu trail. Anyone who wants to join me is welcome! My foot feels pretty good today, but it has been A LONG time since I have ran the Habu and I am pretty nervous about it. I get butterflies before hard runs because I worry that I'll have to stop. The hills are killer, but I promise you'll burn TONS of calories! Give me a ring if you want to join in. I am offering my house as a kid drop off point if you want to go. Free b-sitting, and we won't be gone for more than an hour.

See ya!
Heather
ps-day four of no caffeine!

Perfect Form

In the past couple weeks I have been working really hard on my form. I notice sometimes when I run, I don't really bend my knees- and think it was more of a shuffle or jog. Getting more serious about it, I have been hitting the gym hard for legs and really paying attention to my form. I have to run without my IPOD sometimes to do so, but I found: good posture, strong core and actually letting your legs do most of the work has helped me so much. Not to mention I took a minute off each mile by just making this one change.

Today I ran from Risner gym up past the high school, up to the USO and back down to Douglas and back around by Chili's. Didn't have my GPS on, so I don't know how far it is.. but it felt awesome.

I get hungry running at 4:30 in the morning, but hate to eat before I go. Any ideas except bananas or chocolate milk?

Beautiful weather this morning.. better take advantage of training now before it gets hot..

Run to Relief Society Activity

I had such a fun 3 mile run with Heather and Kaelee tonight. It really sparked a lot of conversation about exercise when we got to the church. Who knew it could be such a motivator for others.

Yay! A blog! Every runner has one, right?

Hey Girls,
I thought that maybe you would like to join me in blogging your runs? Nutrition ideas and helps, and maybe some affirmations and experiences? I know you are all SUPER busy, and probably keep your own blogs up and running, but maybe just check in when you can and share your running experiences?
Thanks,
Heather

If you think of someone who is a runner, or wants to be a runner, let me know and I will invite them!