Happy Holidays!

Christmas has come and gone, and I hope everyone had a great holiday. Marshall and I sure did. We traveled to Joplin on Christmas eve to spend Christmas with my in-laws. While there we got to meet up with my college coach, Jamie, and log quite a few miles with him on the trail.

This past week was mostly playing catch up. We were bad and didn't run on Monday or Tuesday. Therefore, we fit all our miles in with only 5 runs this week (ouch!). We are both fairly motivated right now, so we had to make it happen. Marshall signed up for Grandma's Marathon last week, so we will be headed back to Duluth, MN this June! Both of us are looking for a PR and planning on putting in quite a bit more miles than we did for this race last year. 

June 2014 at Grandma's Marathon. 

Week in Review:
50 miles
5 runs
13 mile long run
cold spectator at Run for the Ranch

Not a bad week, considering we played catch up. Marshall had a handful of athletes running at the Run For The Ranch Half/Full marathon yesterday. So I got to experience being on the other side of a race. Rather than racing myself, we simply went to spectate and take pictures of all the runners. It was pretty exciting to see all his athletes hard work pay off as they work towards their goals. He had several athletes that finished in the top 5 of their races. Awesome! Be sure to check out his website tomorrow for pics of the race. . . http://www.ultimatehealthrehab.com/#!uhr-race-day-photography/cm3r

Fall recap

Those of you that follow Marshall's blog, you know that we are finally back at it. We are looking forward to putting in some base mileage and logging a couple weeks of just running. We are determined to make this one of our best winter seasons! So far we are off to a slow but good start :)

Let's recap the fall racing season. After Grandma's marathon, I never took a proper recovery which caused the fall season to be very long and grueling. By the time late October and early November arrived, running became more of a chore and something "I had to do" rather than craving the run. Now that we've had a solid month of low mileage and full week of absolutely no running, the spring in our step has returned.

Exciting finish at plaza 10k

Fall season started off with an awesome 10k in Kansas City, where I ran (or maybe tied?) my road PR. Then about a month later I was ready to roll-out a decent half marathon in KC. Unfortunately, I took a spill somewhere around mile 4 and lost contact with the 3rd and 4th place women. This took me out of a top three finish. I managed to get up and finish the race, even running some sub 6 minute miles trying to catch back up. I had a little stinging and some road rash on the gluteals, but more concerning was that by the time we made the drive back to Springfield my ankle had swelled up. Even to this day, if I forget and sit wrong or move it in a certain way it gets painful. However, it is getting MUCH better every week. It was at a stand still until I had Marshall start treating me consistently the past two weeks.

Road rash

Two weeks after the KC half, Marshall and I were running the Bass Pro Half. My plan was to roll-out at KC and run Bass Pro with less aspirations since it was only two weeks later. However, after the poor performance, I thought -what the heck, I'm going for it. It was a super windy day, but surprisingly I felt so much smoother than I had at KC. I had company through 4 miles, in which I thought the other lead female was simply drafting and making me do all the work against the wind. Looking back now though, I think she was doing all she could to simply hang on. Once we hit the slightly uphill mile heading down town she got dropped, and from there on it was just me and the cyclist guiding me through the rest of the course. Despite the wind, I kept ticking off sub six minutes miles - feeling relaxed the entire time. I ended up with 1:18:35 and couldn't be more pleased.

So we took the entire week off after Bass Pro and have eased back into simple/easy mileage. When I say easy, I MEAN easy. Like 3-4 miles per day. Now completing our 4th week of running we've hit a couple of 7 milers and our first 8 miler today. I'm starting to get anxious, but with the cold weather, it's been easier to stick to the plan when only have to be in the elements for a short time.

On anther note. . . I gave up trying to find some yellow and grey curtains and made my own!

Curtains!

Time to Get Back At It

Well, we are officially over a month status post marathon. The question people keep asking me over the past 2 weeks, "how are you feeling?" I'm finally starting to feel fresher and having more good runs per week. Marshall and I enjoyed 4 weeks of simply running mileage (mostly) and easing our way back into some higher mileage and beginning workouts.  With the exception of a 4th of July race, one fartlek last week, and a 5k in Tulsa today . . .  we really haven't ran fast in over a month.

After nearly a month, the excitement of reaching my goal for the Olympic Trials has finally worn off, and it's time to start looking towards summer/fall running. Next week we are going to start adding workouts to our running again. The goal is to see if I can get fast again for some 5k and 10k's this fall. Since I've started focusing on longer races, I've lost some of the fast feeling I used to have. Now every time I race, I simply feel strong enough to power my way to the finish line. I keep telling myself I've got "marathon strength" now! It will be a challenge finding a balance between mileage and speed again. We are going to try to hit target-paces in workouts that I haven't seen for quite some time. Let the fun begin!

Week in Review:
60 miles (pending long run tomorrow)
1 Race @ 17:43
16 mile long run (projected)

It's beginning to look a lot like marathon training

It's been a good past two weeks. Since Rock the parkway, we've started to move from simple mileage to 1-2 workouts per week now. We kicked off May with a 5k in Bradleyville, MO. This was my 3rd year to head south, I usually go solo. However, this year I was able to talk Marshall into coming with me (he was loyal to the May Day 5k in Republic, as it is a very fast course). My performance was nothing to brag about, but I did manage a win and happened to dip just under the 18 minute mark :) Marshall was 2nd male, and a very good day for him as well.

Very pretty country down there, Marshall pre-race

Weekly Review (4/28-5/4)
70 miles
1 double
20 mile long run
1 race
1 workout

The following week, was not too bad looking back at it on paper. But the legs felt like crap. That 20 miler really took it out of us. We did manage to pull of a decent 6 mile tempo on the Frisco trail. Goal was to run sub 36 minutes, but ended up with 36:37. Really can't complain based on how awful the warm-up felt. I was seeing mile splits that I hadn't seen since early morning college runs, a good 30+ seconds slower per mile than normal. We almost turned back and just calling it a no-go, but I talked Marshall into at least giving it a try, and we would run as long as we were some-what close to a slightly slower marathon pace (6:10 pace vs. sub 6:00).

Two days later we backed the above workout up with 3 x 3 mile. Also taken place on the Frisco trail. Can you tell we love this trail? I wanted to run this workout with guns a-blazin', but Marshall assured me that we should taper it down since it was going to be 9 hard miles.

Splits ended up being:
18:13
17:53
18:13

Since Marshall has satisfactorily re-caped these two workouts, you can read a more in-depth recap here: Marshall's Blog.

Weekly Review (5/5 - 5/11)
68 miles
1 double
17 mile long run
2 workouts
1 ART session from Dr.Reed

Next up, recap from this week. . . with a debut track session since last year

Rock the Parkway Recap - Rust Buster

Winter is finally over, and Marshall and I are FINALLY putting in some decent mileage. Let's go back to the beginning of April. After being sick for nearly half the month of March, early April was a struggle to say the least. The second weekend we headed north to KC to run Rock the Parkway half marathon. It's advertised as one of the flattest courses in KC (which I guess it is), but after a year of training in Springfield, this race was a rude reminder that we need to find some hill to run.

While the outcome of this race was nice (1st place :) ), there's nothing like the clock kicking your a** to motivate one to get back in shape. Originally, I was hoping to run a decent time, but instead ran my slowest time in probably 3 years.

1 mile w/u
goal: run sub 1:20 (I had been sick, but thought this would still be attainable)
Actual: 1:21:31
Results
1 mile c/d

15 miles total

This was practically a tale of two races. I almost never try to judge a run from the first mile, but a mere 6 minutes in, I could tell this was going to be a loooong race. First half was right on pace, hovering between 6:00 - 6:10. I thought to myself, sub 1:20 for sure, maybe I haven't lost as much fitness being sick as I had thought. I kept clicking the miles off, not really lonesome at this point, but not really in a pack either. Next thing I know, I'm chugging up the hill at Loose park and barely running regular run pace. Maybe it was the wind, maybe it was the hill, maybe it was simply being out of shape, but the second half of the race was probably around 6:20 pace, with a couple miles slipping up to 6:30 pace.

As I trotted along, I made a half-hearted attempt to stay with the only guy in sight either way that had just passed me. This lasted about a mile before he was a good 20 seconds ahead, and I figured I going to be running solo the rest of the way. However, around mile 11 I noticed he'd started coming back to me. I zeroed in on his red jersey and thought to myself, "okay, this guy is the new Marshall. Get up there and run with Marshall." Sure enough, by mile 12, I was only a stride back, basically running side by side. And I'll be darned if he didn't look over his shoulder, point to his side, and tell me to finish! Just like Marshall does during workouts! Bless him, as he pulled me through the last 1.1 miles and even pulled off to the side as I was finishing so I could break the tape. It's not very often that a guy would willingly help/run/pace me during races.

Marshall running by the fountains (mile 9ish)

On tap. . . hopefully a review of the last 2 weeks, and a 20 mile long run tomorrow (yikes!)

Marshall to finish - 9th place overall

Kimi to finish - 1st place female

Week in Review

Week of 1/27 - 2/2
50 miles
1 workout
11 mile long run
1 treadmill run

Despite two really low mileage days, I still managed to pull off 50 miles this week. This is good for me, as I'm having a tough time fighting the cold and actually running 7 days each week! Marshall and I are also wanting to begin speed work for the quickly approaching spring season, so let the fun begin :)

Saturday, a drizzly frigid morning, we headed to Frisco Trail with hopes of getting some speed work in.

2 mi w/u
Goal - mile, 1200, 1000, 800, 600, 400 w/ .25 to .5 recovery as fast as I can chug along without dying
Actual - above, and lived to tell about it
2 mi c/d
total - 9 miles

As we headed to the trail, we both wondered if this workout would actually happen. It was nasty out, and being the first workout of the season, we nearly had ourselves talked into simply running a handful of miles. Marshall, aka "the glow stick" (dressed way to bright), started the run with the mentality that we would if we would warm up after a mile or two, we would complete the workout. Well, we got to 2 miles and I turned to ask, "so we going to do this"? With just a hint of apprehension in his eyes, he agreed that we should at least try.

With the exception of the mile, the workout went better than expected. With the cold mist, and sprinkles at times, we were nearly hitting track pace for several of the repeats. Usually when we run workouts on the roads, we are closer to 5:30-35 pace rather than 5:20ish and below. As the moisture in the air was increasing, I became increasingly cold. With only the 600 and 400 remaining, the sprinkles began to pick up. This was just enough wetness to due me in. . . hands were frozen and painful. After some tears and coaxing from Marshall. . . I finished!

In recap this was a milestone week for me:
1. I ran every day
2. Speed workout completed that was actually fast
3. (I'm kind of embarrassed to admit this but. . . ) Highest weekly mileage of 2014

Now, if we can only make it through next week. . . it's going to be brutally cold later this upcoming week.

Runnin' Diva

Diva Dash:
2+ mi w/u
Goals - #1 win race
             #2 - 5k @ sub 18 minutes
Actual: 5k @ 17:43; 1st place
3 mi c/d
Results

It was a brisk morning, last Saturday (1/12), but it didn't stop me from running in the inaugural Springfield Diva Dash. Those that follow my blog know the Diva Dashes are a favorite race series of mine. In most part because KC Running company puts on good races with pretty accurate courses. There are flags at every mile and usually a pretty cool finishing area.
 
This race was originally scheduled for early December, but was postponed secondary to all the snow we've had this winter. Having taken a small vacation from running to recover from all the miles and races of 2013, I'd set fairly conservative goals. I had done a solo 3 mile tempo run at Frisco Trail last weekend, so I had a decent idea of my current fitness level. With weather and racing conditions, breaking 18 minutes (5:50ish pace) seemed like a legit challenge for myself. I was right, I made it about halfway through the race, then heading back up St. Louis street with the wind and cold, it was really hard to stay motivated and make myself hurt. I'm not going to lie, this felt like the longest. 5k. ever.


I'm not too familiar with downtown Springfield yet, so not sure what point in the race this was.

 





Yay! Finish.

 

It was nice seeing my old college roommate, Courtney. She was down so that she could go to the alumni weekend events at MOSO for the women's track team. Marshall and I went as well. . . I sure do miss all my old teammates. I wish some of them would move to Springfield.

 

Nice seeing Courtney. . . even if she did imply that I was a wimp and over dressed for this race ;)
What can I say, I HATE being cold.

 

Week in Review (1/13-1/19)

46 miles

1 day off

1 ART session

13 mile long run

 

I've been struggling to get back into a regular running routine. Marshall and I finally thought this would be the week. However, I started a new pair of shoes and for whatever reason, ended up with a painful bruise on my 1st metatarsal-phalangeal joint (top of foot where big toe bend). I'm not sure how this happened, as I had already logged nearly 40 miles on this particular pair of shoes. I was dressed and ready to run Saturday, but every pair of shoes I tried on put too much pressure on that spot, so I ended up on the bike keeping Marshall company on his run. Anyways, Marshall put some Kinesio tape on it to help with swelling and lymphatics, and I was able to run my long run this morning, but went with a different shoe just to be on the safe side.

 

Despite the lackluster amount of miles, they have all been of good quality (maybe I got a little too carried away). . . I'm waiting for this to catch up with me sometime in the near future. The hamstring has also been feeling better as I've been getting regular ART treatments from Marshall. 

Year in Review - 2013

Posts have been kind of sparse the past month. Marshall and I decided to take some time off running, as I feel like I never fully recovered after my marathon in early October. We kept pushing through because we had a couple local 5ks lined up to run that would take us to early December. The original plan was to keep running until after the Springfield Diva Dash, which was to be held the first week in December. . . didn't happen though. After an early snow, there was nearly a foot of snow on the ground the day the race was supposed to be (not to mention temps were supposed to be in the single digits. . . brrrr!)

Day after Christmas. . . 5 days later we were wearing shorts

After 10 straight days of no running, we are back at it. Easing into it and slowly building mileage. It sucks being out of shape, but I'm looking forward to another great year in 2014! We've been running for over a week now, so runs are starting to get easier (but no warmer, darn!)

Year in Review:
Current miles - 2630
16 races
4 PR's
2nd marathon completed :) (and now pondering which one to do in 2014

• Best race experience? Close call on this one, but I'm going to have to go with USA Championships at the Twin Cities Marathon. I had the chance to line up with some of the fastest Women in the USA (had to be American citizen to qualify for the race). It was a beautiful course with a unique finish running towards the capital building. This was a huge PR for me, and gave me a great sense of accomplishment having spent 9 weeks preparing for it (although, 9 weeks is a little on the short side, I'd rather had about 15-20 weeks as most books suggest

 

• Best run? This is a hard one .....probably my 24 mile run 3 weeks before the marathon. I ran fast enough to be on pace to set a PR from my prior marathon of (3:01:41). I felt so at ease and relaxed that my confidence shot up before Twin Cities.
• Best new piece of gear?  Racing flats - Saucony Virrata. This is my new favorite shoe! The only shoe I've ever been able to run a half marathon in without getting a blister. I even decided to run my full marathon in them and had no problems in that distance either. Not to mention, at only 6.0 ounces, they are light enough for a 5k as well.

 

• Best piece of running advice you received? Give yourself a chance. (Although sometimes this leads to me flying and dying, lol) 
• Most inspirational runner? Matthew Elliott, essentially not well known to the running world. He's a full-time teacher from South Carolina who has accomplished big things this year. His interview with Flotrack after the USA championships in Des Moines was voted best interview of the year. He gets very emotional during the interview just moments after the race where, "I passed the whole damn field man." Check it out here: Matthew Elliott Full-TimeTeacher Gets 4th at USAs

 

• If you could sum up your year in a couple of words, what would they be? Dream big, you never know until you try