Duly Noted

I signed up for Twin Cities Marathon!  This will be my 5th marathon and my 3rd Twin Cities.  I needed a challenge- a physical and mental one- to focus my training and give new perspective to paying attention to my health and well-being. I am following the "Own It" plan from one of my favorite sites- Another Mother Runner.  This morning marks my fourth long run of the training plan, an easy 13 miler. Last weekend's long run was a glorious 15 miles with the middle five around marathon pace (I am shooting for a 4 hour (or less, eek!) marathon so that sets me around a 9 minute mile).  Since I was spending a few days visiting my parents and grandma in Cleveland, my dad offered to ride his bike next to me. Long runs are true invitations for quality time with someone so I was fortunate that my dad was willing to cruise at snail's pace along this hilly boulevard.  He carried my snacks and water too!  What a guy!  He kept the conversation going as I muddled thr...

Monday, 2/17: 6 miles on treadmill w/4 miles @ 8:00 min pace Tuesday: 2/18: 5 miles easy, abs Wednesday, 2/19: off, abs Thursday, 2/20: off, abs Friday, 2/21: long run on treadmill, 12 miles! abs Saturday, 2/22: run in the cold but sunny outdoors with Rose, 7 miles, abs. Sunday, 2/23: masters swim team, 3350 yards Total mileage: 30 miles

Monday 2/10: 6 mile run (felt awful but finished...), abs Tuesday 2/11: off, abs. Wednesday 2/12: 7.5 miles outside!  abs. Thursday 2/13: 6 miles w/4x400 (treadmill), abs. Friday 2/14: 4 miles easy, outside!, abs. Saturday 2/15: 6 miles w/ 3x400, 3x800, 3x200 (between 8:00-7:00 pace) Sunday 2/16: 4 miles easy Total mileage: 33.5miles Skipped long run and swim team this week due to a visit from my family.  That said, I ran almost every day even if it was just a nice refresher run.

Monday 2/3- 6.25 miles w/6x800 @ 8:00-7:30 pace, abs. Tuesday 2/4- 1.5 miles easy (I planned to go longer but Misha wasn't into childcare that evening!), abs. Wednesday 2/5- off, abs Thursday 2/6- off, abs Friday 2/7- 6.5 miles easy with Rachel The Dog, Rose and Lida, abs. Saturday 2/8- 10 miles on treadmill Sunday 2/9- 3150 yards, swim team total mileage (running): appx. 24 Reflections: This week had some good moments- Monday's treadmill workout, getting outside on Friday, and then of course, swim practice on Sunday morning.  I made some excellent meals this week too if I do say so myself (and I do!) including a kale salad with beets, sweet potatoes, and apples, a parsnip "rice" with flavored with coconut and ginger, a chicken bean bowl, and a beef chili loaded with vegetables for Saturday night with friends.  I also have been drinking at least a mug of mate everyday- a nice substitute for coffee and full of antioxidants. The week's low point was the lack of runn...

Month in numbers: Running mileage: 133 # of runs with running buddies: 10 Swimming yardage: 9100 (5.170455 miles!) # ab workouts: 23 # of push-ups: appx. 460 Minutes spent weight lifting (+countless minutes of lifting misha): 20 minutes Strengths: I am feeling good about my first three swim team practices!  The workouts stretch me and it has been motivating to join a new community of athletes.  I am the slowest swimmer in lane 2, but I think if I keep going on Sundays consistently and add 1 more swim workout a week (either a practice or just swimming on my own), I will begin to improve.   I am feel strong on the running front.  It is heavenly to get outside when the temperatures allow it.  I am thankful that I joined the gym and its been fun to do some workouts with a buddy next to me on the treadmill.  Not so good: Mostly nutritional stuff... Gained five unwanted pounds over the last month.  I know that is hard to believe with all the workouts but wit...

Monday, 1/27: 5 miles with some hills (treadmill), abs Tuesday 1/28: 8 miles w/ intervals: 2x1600 (3 min. recov), 3x600 (2 min recov), 3x300 (1-2 min recov), (treadmill), abs. Wednesday 1/29: off, abs. Thursday 1/30: 5 miles easy in the snow with Rebecca.  Lovely. Abs. Friday 1/31: off, abs Saturday 2/1: 10 mile long run, outside! with Callie and Rachel the dog!  Amazing! abs Sunday 2/2: swim team, total yards: 3250 Total mileage: 28 miles

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.  Di...

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!

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

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. ...

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!

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).

***For those of you who read this blog primarily for Misha updates, I apologize for my training-related posts but these will keep coming as running and training are important parts of my life!  Don't worry- Misha posts will continue too as he is a complete love nut.   Hanging with mom... With the YWCA sprint triathlon under my belt, I am looking ahead to the fall running season as well as pondering future training and racing goals now that I am a mother! This fall, I have signed up for three races: Women Run The Cities 10 mile, the TC 10 mile (little sister race of the Twin Cities Medtronic Marathon) and my priority race- the Ortho Monster Dash Half Marathon.  Despite the fact that I love trail running and racing, I intentionally signed up for three road races because they are closer to home and easier to train for with a baby in the mix! However, as I put together my fall training plan, I find myself weighing different options and struggling to set attainable bu...