Thursday, July 31, 2014

Favorites: Workout Wear Edition

I wanted to share some recent favorite workout wear!

First up, my go-to bra - for long runs especially. Before my marathon, I shared that a new bra was needed for sure! My cheap, cotton ones were chaffing and not holding up anymore. I ended up buying an Energy Zone one from Shopko; it has worked perfectly. It is comfortable, doesn't leave painful rub marks, and stays in place. I have this one in black, but it looks like it comes in a total of five colors.




On the topic of bras, I got another new one just this past weekend. So unlike me to buy two bras within just a couple of months! I've only worked out in this one once so far. I wore it to Cycle Box on Monday. It was comfortable, and I have no complaints thus far.




My go-to capris since this spring have also been an Energy Zone pair. I shared a similar pair of pants this winter, and like the capris for the same reasons. Comfortable. Stay in place. Wicking. I can't tell if this link is the exact pair I have, but they are close!

Energy Zone Womens Performance Capris at Shopko

Here is a picture of me running a 5k earlier this month in the capris I am talking about. They don't really do it justice since you can't see the capris themselves very well.










I am not a huge advocate of running in shorts. I always feel uncomfortable, and hate when they ride up. Still, I have lived in shorts this summer and have loved cross-training in shorts that I have had for years. Since I've been wearing them so often, I have doubled my collection this summer. These two pair I found on clearance (at Shopko) this past weekend for $7.something a piece! Oddly enough, there were almost identical pairs not on clearance! I wore one pair to Cycle Box, and the other to Kickboxing - with plans to wear them on a short run as I prep this post. I have no complaints thus far, aside from when I was kicking my bag, I felt like they had a limited range of motion. That could be my fault though. I have been buying mediums in this brand, and other brands all spring/summer, but maybe a large wouldn't give me that sensation?



 
Please tell me I am not the only one that can't buy shorts without buying matching shirts?!!? I came home on Saturday with these two ....













The yellow one was sported at Cycle Box on Monday, and by the end of the 50 minute class was already pulling right along where my bra was under the shirt. It was comfortable, and had it been in any other spot, I may not have cared. But where it was, it was super noticeable. I wouldn't have kept wearing it. And honestly, even if you get a shirt at 50% off, that shouldn't happen after 50 minutes of wear. So this shirt went back to the store.



I got this one instead, but haven't worn it yet! It's a little out of my comfort zone with the slight V-neck and sort of the "T" shaped racer back. It was comfortable when I tried it on, and looking forward to wearing it at the Brat Trot this weekend! (there really is no red/orange in it; that is just the light in our bedroom)


 
And finally the gray tank from the picture above. It is the tank I am wearing following kickboxing, prior to a run, as I write. It is comfortable. It stayed in place during kickboxing, but as I have lounged around in it, it seems to shift and not sit properly in the chest area. Not that I should make a habit of lounging in sweaty workout clothes. I am pretty sure this is the link to it, but it is not shown in the color I got. The peep-hole back keeps it fun, and a little out of my comfort zone!
 
 
Lastly, like I shared on Saturday, my go-to running sock since January. Fitsok from The Running Room. Love them. I have a three pack of the gray/white, and I just recently got the colored ones. In comparing these pictures, I would say I likely have the lo ones and not the quarter ones.
 
Fitsok CX3 QTR - 3 Pack
 
 
There you have it! What have you been running in? Cross training in? Wearing just because it is comfortable?
 
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*just to be clear, I paid for all of this merchandise and received no compensation for my reviews. The stores don't even know I wrote this! I wear these brands because I like the fit, they are affordable, and generally last. Still, sometimes you get what you pay for!

Wednesday, July 30, 2014

Summer Reading: Book 3

This one was actually a short story; but we'll still count it as book three!


 
 
This was the sequel to the previous book I read; and is a segue to the next book in the series, Fallen Hero.

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From Amazon -

Overview:"Are you okay, Emily?" 

"Brad, did you change your mind? Don't you want to marry me?" Her voice sounded strangely distant, like a lost little girl. Her throat ached as she fought to hold back the tears as she felt her fairy tale dream being wrenched away. 


Getting married and having a baby ... for Emily and Brad everything was perfect, or so they thought until an unexpected surprise threatens to derail their happy day. 

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My own thoughts -

There was one really long review on Amazon that basically told the whole story, especially considering that it is a short story. That took some of the surprise and excitement out of it for me. With that said, it took away the cliff hanger of how the first book in the series ended and you get to find out about the wedding and baby of the main characters! (That you knew was coming from book one.) I do like that the author does a nice job of building the suspense about Jed; one of the main characters in the next book. While I don't have intentions of reading it right now, I am curious to find out what his dark personality is all about.

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I downloaded a total of five books onto my Kindle last weekend, this being one of them. I am not sure which one is next, but I am looking forward to it. We are going to my parents this weekend; if Chad drives, I will have lots of time to dive in!

What are you currently reading?

Tuesday, July 29, 2014

Adding Speed Work!

I know I am doing this backwards -- and I still plan to share my full 12 week training schedule with you sooner rather than later! -- but first, I wanted to talk about speed work. Especially because my first speed session is to be tomorrow!

Adding speed work to my training is something new for me. Sure, I have randomly thrown in some fartleks mid-run before. Once or twice I have purposefully done speed intervals; however, I have always overlooked speed sessions in my training plans. Mainly because I did not have confidence in my ability to do it. I was more about maintaining a constant pace and building up my distance.

I have high hopes for my ability to follow through with these once a week speed sessions, my ability to have good workouts, and what it will do to help me on race days! This plan will alternate between 400 meter repeats one week (builds up from 5 to 10 repeats) and tempo runs the next week (ranging from 30-45 minutes).

What I am struggling with is figuring out what pace to do my 400 meter repeats at. The Hal Higdon plan I am using (in combination with another plan) says to do them at 5k pace. My fastest 5k has been 30.07; or approximately a 9:40 min/mile pace. So, do I simply take 9:40 and divide by 4? 

In a Google search from "speed work pacing calculator", I was given this Runner's World link as an option. When I put in my 5k PR, the following paces are given:

Easy Run: 12:03 min/mile
Tempo: 10:07 min/mile
VO2-Max: 9:08 min/mile
Speed Form: 8:28 min/mile
Long Run: 12:03 - 13:31 min/mile
Yasso 800s: 4:41 min/800

Most of those paces, I am not that shocked by. Knowing that a Yasso 800 is supposed to be equivalent to a marathon time is probably the one that I am most in awe of. After running a 5:29 marathon, I can't quite comprehend that theoretically I should be able to run a 4:41 marathon! Even if it what I was hoping for back in February and March!

It looks like for tomorrow, my goal will be to run my 400 repeats around a 2:20. I'll just have to feel it out in regards to how they feel from the first one to the last one.

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How do you figure out your pace for speed intervals?
What tips do you have for speed work? What are your tricks of the trade?

Monday, July 28, 2014

Motivational Monday: 7.28.14

The bottom reads: Offer only valid until it's too late. 1) Not always. 2) Conditions apply. 3) Not guaranteed. The advertiser is not liable for anything.


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Today begins Week 1 (of 12) of training for the Mankato Marathon - half-marathon distance! Race date is October 19! Along the way I will run a 4 mile race (this weekend, actually!), a local 5k on October 10, and possibly a 10k sometime in September. I just have to find one. The one I know of is September 6, but is over a two hour drive. While it would let me see some friends, I am not sure I want to travel that weekend!

Anyway. Let's get on with it. Here's the plan for this week. I will talk more about my training plan later this week!


Monday: I have to take advantage of getting in extra cross training and fitness classes while I am still off work! I will head to Cycle Box, followed by Core Conditioning. Plus, I have an easy 5 miles on the plan. In addition, I am going to plan to go to the introductory TRX class! I am hoping it will be instruction and not a workout!

Tuesday: I am skipping cycling this week to go shopping and out to lunch with a group of girlfriends. I will make it to Interval Conditioning/kettle bells in the evening.

Wednesday: After missing the last three weeks due to helping out a friend and watching her boys, I am going to make it to kickboxing this week! New to the training cycle is some speed work ... gasp! The plan calls for 5x400 repeats; with warm-up and cool down, I am guessing it will be about a 3 mile total run.

Thursday: It is Ava's last week of gym & swim, and may or may not be my last week this summer of going to the HIIT class. Then we are leaving for my parents for the weekend!

Friday: Rest

Saturday: 4 mile Brat Trot. My "A" goal for the race, based on recent 5k times and my Hog Jog time, is 40 minutes (or faster!). "B" goal between 40 and 45 minutes, and "C" goal is between 45 and 48 minutes. I shouldn't be any slower than 48 minutes, but you never know what could happen.

Sunday: 8 mile run*

*I am going to plan on running 4 times a week this training cycle, so twice during the week and both days of the weekend. It's a pretty ambitious plan for me. Like I said, I plan to write more about it, and share the plan, later this week.

Sunday, July 27, 2014

Weekly Wrap-Up: 7/21 - 7/27

After a not so good week during our camping excursion, I am very pleased with how this week turned out!


Monday: planned: Cycle Box and Core Conditioning; and a 6 mile evening run. Cycle Box was good; I especially liked that she switched it up and instead of cycling, boxing, cycling, boxing - we were on the bikes, did both boxing segments, then ended on the bikes. Core Conditioning was slightly harder than the previous one I went to a couple weeks ago. We used steps to make an uneven bench to do a variety of  crunches on - it took a little bit to feel like I wasn't going to fall off. The moves were difficult; I just did what I could and was feeling it Tuesday and even Wednesday! I skipped my run because of the heat advisory that was in place. It was hot and humid! I am not complaining, seeing as though it hasn't been a very hot summer for us, but I still didn't have to run. So I didn't!


 Tuesday: planned: Cycling and Interval Conditioning/kettle bells. Done and done. Cycling wasn't overly hard; however, it was one of the only cross training classes from this summer that just seemed to drag on. We did a couple of climbs, and I was pleasantly surprised with my effort and ability to sustain it! Even with our regular instructor back, IC had less cardio that normal. I am okay with that, since I've been getting plenty of cardio elsewhere, and my main purpose for this class is the strength work, but I wonder how others are feeling about it. There are a bunch of changes being made to the fall class schedule and I'll be interested to see how the evening classes are switched up. One of the member requests posted on facebook was to have more kettle bells with less cardio/interval work. Tonight's class was typical KB moves (swings, presses, etc.) with rounds of push-ups. She was focused on endurance training tonight, and everything was in one minute intervals.


Wednesday: planned: 7-8 mile run. Since I didn't run on Monday - or last week due to camping - it had been 10 days since my last run. I thought about just doing the 6 miles I didn't do Monday - but stick with the original plan. I ended up with 7.19 miles in 1:25:42. Not the strongest run, or the best feeling, but I guess 10 days off will do that to a person! The highlight of the run was seeing a total of 8 deer! I saw 5 of them together, right after dodging hissing geese (I hate that!), one on it's own, and a mama with her fawn. Wish I'd been carrying my phone to get a picture!

Split
Time
Distance
Avg Pace
Summary    1:25:42.6         7.19       11:56
1 12:26.1 1.00 12:26
2 11:49.1 1.00 11:49
3 11:45.3 1.00 11:46
4 11:53.3 1.00 11:53
5 11:45.4 1.00 11:46
6 11:49.5 1.00 11:50
7 12:11.4 1.00 12:12
8 2:02.6 0.19 10:57


 Thursday: planned: HIIT and kettle bell interval class. I knew going in that HIIT was kickboxing! It was tough though! I'm saying it again, for a 30 minute class, this one is a butt-kicker! She does a lot more rounds of cardio not using the bag compared to the full length kickboxing classes I have been to (which isn't a lot). I cheated on burpees and instead of going down to the floor, just put my hands on the base of the bag! In IC we used BOSUs, so had a little more cardio, but it was still limited. Probably the highlight of the class was the balance work we did on the flat side of the BOSU (with the dome side down). I felt way more comfortable doing my squats that way than I have in the past. I wish I was more confident in taking selfies at the gym, because holding that last squat like that would have been a good one! :)


Friday: planned: Rest. I thought about making up the run I didn't do on Monday, but just kept it a rest day and enjoyed our little day outing of shopping and the fair! I did take a one mile walk with Max and Ava (on her bike), so got a little movement it to try to counterbalance my cheese curds!


Saturday: planned: 6-8 mile run. I got out a little later than I should've given the humidity! Whoa. Also because of the chance of rain, I just kept it to 6 miles. I actually ended up with 6.06 miles in 1:12:30. I've been keeping with the 9:1 run:walk ratio. It has been working and keeps my paces pretty consistent (though today's paces aren't the best example of that!). The best was running in my new shoes! Unlike my last pair, which I remember felt like took forever to break in, these didn't even feel like new shoes! Run - success.


Split
Time
Distance
Avg Pace
Summary    1:12:30.7         6.06        11:57
1 13:00.6 1.00 13:01
2 11:04.6 1.00 11:05
3 11:24.6 1.00 11:25
4 11:47.5 1.00 11:48
5 12:12.1 1.00 12:12
6 12:19.2 1.00 12:19
7 :42.1 0.06 11:13


Sunday: planned: Rest. Two things made me get out and run today. First, I wanted the miles I missed from Monday. Second, it was in the 60s with an incredible breeze! I decided to do a "long run" and got in the 8 miles I planned to do at some point during the week. It was a great run. Pace was easy to maintain. Had some faster miles (compared to my other runs this week). Felt strong overall. The last two miles were a little more difficult. I started to feel tightness in my calves, hamstrings, and knee. Mostly all left. I don't know what to contribute it to - new shoes, 14 miles in two days in new shoes, or 14 miles in two days period. It's been awhile since I ran back to back days! Couldn't have asked for a better run though!


Split
Time
Distance
Avg Pace
Summary    1:35:00.9           8.11         11:42
1 11:58.6 1.00 11:59
2 11:33.9 1.00 11:33
3 11:43.2 1.00 11:43
4 11:45.0 1.00 11:44
5 11:07.8 1.00 11:08
6 11:31.5 1.00 11:32
7 12:04.0 1.00 12:04
8 12:02.3 1.00 12:02
9 1:14.7 0.11 10:55


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Totals for the week:
3 runs for 21.36 miles
6 group fitness classes

Total Time: 7:58:12

Saturday, July 26, 2014

Weekend Randomness

Just a few random shares:

1. When I was visiting my friend, Heidi, in Eau Claire a couple of weekends ago, her mom gave me this beautiful table runner she made with material she got from Heidi in Singapore. I finally got around to putting the leaf in the table so it would fit, and I love how it matches our table and paint color. I am excited to look for curtains, a possible rug, and get some things hung on the wall in here!



2. I have not always been good about making my bed, but lately have made sure to do it on a daily basis. (Small victories!) Ava will now make her own bed a few times a week, and Friday morning she made ours too! Our fitted sheet does not stay in place, and she just left it, but she straightened those top covers on a king size bed pretty dang good!




 3. I am super excited that our local Y is bringing in TRX! Next week's classes are introductory, and the actual classes start the following week. I am looking forward to trying it, even though I am worried the slots are going to be hard to snag! Hoping to get to at least one of two 30 minute evening classes (starting to think ahead to my fall schedule already!). I am thinking it won't be long before there are additional classes put on the schedule.



4. After nearly 400 miles, I replaced my Asics gel-1000s yesterday. Remember when I posted that I had gotten them not that long ago?!!? Are you ready for this though? I switched to Brooks Ravennas! My previous three pairs of shoes had been Asics, and I've had a love-hate relationship with them. Two of the three wore out rather quickly - I know 400 miles is a fair amount of miles, but I haven't had pain or discomfort with the shoes. Still, the netting is starting to tear and I can feel my little toe wedge in there. Bummer. When I try Brooks on in the store, the feel looser and "broken in". I am hoping this will mean that they won't give out so easily. Worse case scenario, I switch between them and the ones I've been wearing, give them a chance, and go back to Asics at the end of the year (when I can justify not having wasted the money and spending more)!



5. I also got new socks while we were at the Running Room. In January, the sales clerk (bad word since she was a young high school employee!) talked me into the fitsok. I have ran in nothing but since! (Well, there might be one or two exceptions if I was behind on laundry!) They don't slip and slide all over once my feet get sweaty, and they really do a pretty good job of keeping the moisture off my feet! This time I went with the colored ones instead of black, white, and gray - totally unplanned that they match my new shoes perfectly! Seriously, when I grabbed the socks I was still walking around in shoes trying to decide which ones I wanted.




6. As long as we were in Rochester for running shoes and wedding clothes (my youngest cousin gets married next weekend!), we spent a good portion of Friday afternoon at the Olmsted County Fair. I limited myself to cheese curds, a sliced caramel apple, freshly squeezed lemonade and a few bites of Ava's cotton candy! Aside from that I enjoyed watching her on the rides, and going on the Ferris Wheel with her.


this baby goat that had climbed into the deer pen and was climbing all over this deer was so amusing to watch! The petting zoo was super fun!

she wasn't sure about this pony rid until about half way through!



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When we got home last night, we just hung out and relaxed. I got in a 6 mile run this morning, finished this blog post, and am going to go look for a dress for the wedding next weekend! I think this afternoon will consist of laundry and lounging since it is looking pretty gloomy outside!

Hope you are enjoying your weekend!

Thursday, July 24, 2014

Summer Reading: Book 2



From Amazon:
 
"In THE FORGOTTEN CHILD, Brad Friessen wasn't looking to love again. But what he got was a woman who shook his lonely bitter world upside down, and touched him in a way no other woman could.

Emily Nelson, a courageous young mother, ends a loveless, bitter marriage and strikes out on her own. She answers an ad as a cook and live-in caregiver to a three-year-old boy on a local ranch. Ranch owner Brad Friessen hires and moves in Emily and her daughter. But Emily soon discovers something's seriously wrong with the boy, and the reclusive, difficult man who hired her can't see the behavior and how delayed his son is. So Emily researches until she stumbles across what she suspects are the soft signs of autism. Now she must tell him, give him hope, and help him come to terms with this neurological disorder--to take the necessary steps to get his child the help he needs.

As their lives become intertwined, their attraction is unavoidable--a connection sparks between them. But just as they're getting close, Brad's estranged wife, Crystal, returns after abandoning the family two years earlier. Among the shock and confusion is one disturbing question Brad can't shake: How does Crystal know so much of his personal business, the inner working of the ranch, and Emily's relationship with his son?

Crystal must've had a plan, as she somehow gains the upper hand, driving a wedge in the emotional bond forged between Brad, Emily, and the children. The primary focus for care and therapy of three-year-old Trevor is diverted. The lengths to which Crystal will go, the lies, the greed, just to keep what's hers, are nothing short of cold and calculating. Emily's forced out of the house. Brad fights to save his boy, to protect what's his, and struggles over his greatest sacrifice--Emily, and the haunting question: Has he lost her forever?"
 
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My Review:
 
I am slightly embarrassed to admit it took me three weeks to get through this book. Partly because I chose to start it when we were away one weekend, but didn't really have the time to get into it. For the first couple of weeks, I would read just one chapter at a time. It was a slow start. Once I got about half way through, I raced through the book. It may have helped we were camping and I read a lot while sitting outside the camper. Especially when Chad and Ava napped! Despite the slow start, the book ended well. There was an unexpected twist that kept me going! The reviews on Amazon average 4.2/5 stars. I would be in the 3/3.5 range, I think. (There are actually some interesting reviews of the story on Amazon, given that the story was about The Forgotten Child).
 
Seeing as though the book is part of the Outsiders Series, my next book may be book two. Book two is a short story that bridges between The Forgotten Child and Fallen Hero, called A Baby and A Wedding. It continues where this one left off, which is why I'd like to read it - and it is a short one! I don't know that I will read the series past that. I'll keep you posted!