Speed is Your Friend

Workout Today:10-20 minute warm-up, 3 x 2000m (400m RI), 10 minute cool-down

Workout Tomorrow: Swimming for 45 minutes? Maybe Spinning.

Thought: “I am suffocated and lost when I have not the bright feeling of progression.”- Margaret Fuller

I decided that I'd put the workout I was supposed to do and then put what I actually did so it will be easier to look back and see what I changed. I did a 5 minute warm-up and then did the 1st 2000 meters at a 6:58 per mile pace. I walked for the 400 meter resting interval and did my second 2000 meters at a 7:03 per mile pace. My 3rd 2000 meters was done at a 7:14 per mile pace. I didn't cool down. I had never done 2000 meters as speedwork before and it made me mentally push because it was 1.13 miles instead of a mile...The weird distance made me half to adjust my mind and I think that worked out well. (Atleast, it seems like it would since half of running is mental.) I was hoping to maintain my 6:58 pace for all 3 2000m intervals but I guess I was glad I stayed close. I'll take it.

Rest and Recipe

Workout Today: Rest

Workout Tomorrow: Spinning for 45 minutes

Thought: "Change is the law of life. And those who look only to the past or present are certain to miss the future." -John F. Kennedy

It has been nice to have a rest day today. I've found in my training that sometimes rest days are just as important to me as an intense workout days. Our bodies need to repair. I love cooking almost as much as I love running. My husband and I have been gradually overhauling our diet in the hopes of living a healthier lifestyle. I've always thought food was a good thing, and therefore, "diet" has been sort of a cuss word to me. I can make healthy changes in the right direction, though. That sounds so much more positive. Usually, I have a smoothie for breakfast, but in an effort to diversify my diet and be more cost effective, I've decided to eat oatmeal every other day.

I found this recipe by Ellie Krieger, one of my favorite Food Network chefs, who makes great, healthy food. She knows how to use spices so things still taste good. I thought her oatmeal was simple and fulfilling. I used to not like nuts but they're growing on me, and are so healthful too.

Vanilla Spice Oatmeal


* 3 1/2 cups water
* 1/4 teaspoon salt, optional
* 2 cups old-fashioned oats
* 1/2 cup raisins
* 1/2 cup walnuts, coarsely chopped, optional
* 1/4 teaspoon vanilla extract
* Pinch nutmeg
* 2 tablespoons dark brown sugar, plus more, to taste
* 1 cup lowfat milk, divided
* 1/8 teaspoon ground cinnamon


In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.

15 miles? Check.

Today's Workout: 15 miles at an 8:14 pace

Goal Workout tomorrow: NONE

Thought: "Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." -Thomas Jefferson

Today I ran 15 miles, which is further than I've ever run in my life. I also ran it at a faster pace than my best half marathon pace, which was 8:17. Granted, I did it on a treadmill, but I wasn't completely stoked about this run today and I came and conquered. I hope getting these long distances in, and doing speed work, translates into meeting my 1:45 goal for the Provo River Half, August 8th. I'm not the best at following schedules and I felt like my trips to Hawaii and California the last few months really set me back. Consequently, today gave me a little hope. I'm excited I get to rest tomorrow! Shoot, I deserve it!

Everyone Needs an Easy Day

Today's workout: 6 miles- easy pace, over 1/3 uphill. Outside.

Goal Workout tomorrow: either 45 minutes of swimming or stationary cycling.

Thought: "If you fail to prepare, prepare to fail." -Unknown


Today I was supposed to cross train, but I decided I needed to get out and run outdoors since the other two runs I've done this week were on the treadmill. I don't mind the treadmill. I actually like it. However, nothing beats the freedom of the pavement. I ran at 2pm today which was probably not the smartest idea because it was blazing hot, but it's over. I did it.

Workout: 5 min. warmup plus 10 X 400m at a 6:44 pace with 350 yard resting intervals. No cooldown.
Goal workout tomorrow: 6 mile run outside. Half of the course is uphill.
Thought: "I know quite certainly that I myself have no special talent; curiosity, obsession and dogged endurance, combined with self-criticism have brought me to my ideas." -Albert Einstein


I did the workout today that I didn't do yesterday. Yesterday was just one of those days. Although I didn't work out yesterday, I was really productive and watched Michael Jackson's funeral. I don't know if he did bad things to children or not. What I do know though, is that he made the best of his talents.

At the funeral, Martin Luther King III quoted a poem his father also quoted in a speech that I can't get out of my head. It's really cliche, (maybe that's why it's stuck up there,) but it resonates with me because of my imperfections and desire to be better. I'm only 5'3", but this girl loves to run, and I intend to be the best 5'3" runner I possibly can. I'm not a perfect mom, a perfect pianist, or a perfect cook, but I try to be better at those things too, and hopefully one day, I can look back and see how far I've come.

So, before I put you to sleep...Here's the poem:

BE THE BEST OF WHATEVER YOU ARE

If you can't be a pine on the top of the hill,
Be a shrub in the valley---but be
The best little shrub at the side of the hill;
Be a bush if you can't be a tree.
We can't all be captains,
We've got to be crew.
There's something for all of us here;
There is big work to do, and there's lesser to do
And the task we must do is the near.
If you can't be a highway, then just be a trail,
If you can't be the sun, be a star;
It isn't the size that you win or you fail---
Be the best of whatever you are.

Progress Today

Workout today: 4 miles at a 7:36 pace on the treadmill.

Goal workout tomorrow: 10-20 minute warm-up, 10 x 400m (400m RI), 10 minute cool-down

Thought: "You must do the thing you think you cannot do." -Eleanor Roosevelt


Tonight was one of those workouts I was fighting to finish. The last time I ran was 6 days ago because I slacked off while visiting my family and I have a feeling I'm going to pay for it this week. My half-marathon is getting closer and I really want to meet my 1:45 goal. (That's an 8:00 minute mile.) Hopefully I tear up tomorrow's speed work, and get prepared this week for my 15 miler this weekend. I've never run farther than a half marathon so it should be interesting.

I'm seriously going to start blogging again...

So, I've been letting my 2nd running blog go to the crapper, but after not running at all on my trip to CA, and having no one to be held accountable to, I decided that I need to really start blogging about running again. I'm running my 4th half marathon on August 8th, and I hope taking 5 day breaks like this hasn't made all my hard work go down the drain. I had a great trip to CA, but I'm going to make sure I get back on board this week. Bakersfield, (where my parents live,) was just so bloody hot!I should have gotten out in the mornings but I was lame, and didn't. Anyways, I have 3 key runs planned this week: speedwork, a 5 mile run at race pace, and the other is a 15 miler, and then it's taper time. Since I only did one of my key runs last week, I'm not sure if I'll do the whole 15 miles, I haven't decided yet.

PS- The picture is of my new Mizuno Waverider 12's I received for my birthday. LOVE THEM!