Duly Noted

At negative numbers, my running buddy and I were worried about nostril frostbite and reynaud's fingers, so we decided to relocate our scheduled Saturday long run to the local YWCA. How does one crank out 12 miles at the gym? Here's a play by play: 8 am: Text message exchange ensues.  After much deliberation, we decide 12 miles of treadmill running is pretty hardcore and slipping on the ice is not worth it. 8:30 am: Meet in the lobby.  Remove copious outer layers. 8:35 am: Sign out our two favorite treadmills and get started. 8:40 am: Decide to switch up speed and/or incline every mile. 8:45 am: Catch up on the latest personal goings on.  Hopes for a warm vacation.  Getting stir crazy due to extreme temperatures.  Coziness of motherhood in the winter.  Diaper rash.  Colds.  Cross country skiing adventures. 8:50 am: Crank it up!  Speed + Incline 9:15 am: About 5 miles in.  Water break.  Bathrooms. 9:20 am: Back on treadmills.  Discussion shifts to professional life, projects, and

Monday, 1/20: 5 miles easy (though big fall on the ice!) Tuesday, 1/21: off, abs Wednesday, 1/22: off, abs Thursday, 1/23: 8 miles with intervals (see Thursday's blog post), abs Friday, 1/24: 4 miles easy in the snow, abs Saturday, 1/25: 12 mile long run, (switching between treadmills and indoor track) Sunday, 1/26: 6 miles total* with each 2 miles progressively faster (9:00-7:30 min/miles), abs Total mileage: 35 miles *No masters swim team for second week in a row due to indoor triathlon!  Can't wait till next Sunday!  I might even try a practice during the week.  I miss it!

School was cancelled again due to bitter cold temperatures.  So what did I do?  Head to the gym, of course!  I couldn't wait to get in an interval workout after a two day running hiatus.  I have been getting interval workout ideas from a running group that meets every Thursday morning.  I am never able to join them due to my morning work schedule/routine, but I like to do their workouts so I requested to keep me on the email list! Here was today's workout: 1 mile w/u 4 x (4 min, 3 min, 2 min) w/1 min. recovery jogs between each interval.  I ran each set a little faster- starting at 8 min/mile pace and ending at 7:30 min/mile. 1 mile c/d Total mileage: 8 miles I finished up with some quick stretching and my standard 8 min. abs. I felt awesome! Now, the special thing about this workout is that I completed it while talking with a colleague of mine on the treadmill next me.  As a p.Hd student, she is busy too so we have found that workout meetings ensure collaboration for us!  Furt

1/12 Sunday- Swim team: 2950 yards total w/IM set and 5x200 free (3 min pace, I think) 1/13 Monday- rest, abs 1/14 Tuesday- 7 miles with 6x800 (treadmill), abs 1/15 Wednesday- rest, abs 1/16 Thursday- 6 miles with 3 miles @ 8-7:30 pace (treadmill), abs 1/17 Friday- 7 miles w/6x1 min. fast (treadmill), abs 1/18 Saturday- easy walk in the snow 1/19 Sunday- long easy run, 10 miles Total running: mileage: 30 miles

Hey readers! So, it felt time for me to start a new blog dedicated solely to running, training, and racing.  I will still use this one to post about motherhood and other items that need to be duly noted!  However, it you are at all interested in staying up on my training and racing, please follow No Finish Line: Reflections on Training and Racing.   I have several new posts on this blog about getting started on 2014 training.  I also imported some past posts from this blog that focus on running in order to keep a little organized archive for myself. Happy New Year!

Swim team set the foundation for me in terms of embracing fitness as a lifelong pursuit.  At age six, my parents enrolled me in Elm Grove Swim Team.  Every summer (until about age 14), I competed in individual events and relays.  I approached practices with an open mind, eager to be part of a team and please my coach (and dad).  During my middle school years, I joined a local winter team.  I was never the fastest, but I had a decent breaststroke time and I made it through every set.   The challenges of swim team practice are different than a running workout.  With swimming, I have to remember to breathe!  The whole body is involved and there is a complex rhythm to every stroke.  A fast swimmer relies on technique.  This isn't to say that breathing, rhythm, and technique aren't important in running, only to point out that someone can be really fit and athletic but the slowest swimmer ever.  This is not usually the case with running. Today was my second swim team practice as an a

1/5 Sunday: 2900 swim!  Masters swim team, included 2x500 (9:40, 8:40), 2x400 (IM mix) 1/6 Monday: off 1/7 Tuesday: 5 miles: hills!  6x1:00 min @ 4-10% incline w/2 min recov 1/8 Wednesday: 5 miles: 1 mile w/u, 3 miles @ 7:30-8 min pace, 1 c/d 1/9 Thursday: 1 mile warm up on treadmill, circuit class @ gym 1/10 Friday: 5 miles, easy run (outside! with Rachel and BRB) 1/11 Saturday: 10 long, leisurely miles along river road Total running mileage: 26 miles

Today's run was with BRB (Best Running Buddy), Rebecca.  We met up at Summit and River Road and ran 10 leisurely miles along the Mississippi River (turning around at the Stone Arch Bridge).  The temperature was a (balmy!) thirty degrees with little wind.  In fact, heading south, we noticed that the wind was helping us with an incline.  Surprised, we exclaimed, "Wait!  Was the wind actually in our faces before?!"  Despite some slushy spots (especially Lake Street Bridge!), it felt wonderful to stretch out the muscles and engage in our usual joyful long run conversation! As a side note, during the run, I pondered whether there was a specific running group out on river road today with the goal to say a warm hello to every runner, or if it was just the welcome shift in weather.  Truly, I don't believe I've ever got more happy greetings from joggers!

This year, I plan to concentrate on trail races including my first ultra (50k, or 31.0686 miles) and diversifying my training. Here's what I've got so far in terms of possible races: April: 4/12: Trail Mix 25k @ Lake Rebecca  (training) May 5/17: Superior Hiking Trail 25k (training) July: 7/5: Afton 50k (My first 30 miles for my 30th birthday!) August: 8/17: YWCA Women's Sprint Triathlon September: 9/20: Surly Trail Loppet (Trail half marathon) October: 10/11: Big Woods Run  (Trail half marathon) 10/25: Surf The Murph (25k/50k/50 mile)

1. Map out 2014 racing calendar 2. Swim 1x week- preferably Masters Swim Team practice on Sunday mornings 3. Set up stationary bike in basement 4. Three key running workouts per week: 1 intervals or hills, 1 tempo, and 1 long run 5. Experiment with other forms of cross training: yoga videos, 30 day shred, rowing machine at gym, yoga class. 6. Weight maintenance & work on nutrition (in terms of timing, limiting sugar consumption, balancing protein, carbs, and fat in every meal).