{Wisconsin Marathon Training-Week 4}

Despite less than stellar temperatures to train in this week, both Ryan and I had some solid runs this week.

Monday-6.25 miles + HIIT Workout (Sarah)
20140126-194358.jpg

20140126-194525.jpg

20140126-193750.jpg

Post-run in my new favorite winter running jacket. More on the jacket later!

20140126-195239.jpg

20140126-194617.jpg

Cherry tomatoes, carrots, starfruit, mangos, apples, oranges, lemons, raspberries, blueberries, and, blackberries.

20140126-194702.jpg

Getting a healthy dose of vitamins! We threw in some starfruit this week-yum!

I didn’t have school on Monday, so I had a chance to get in a solid run outside before the temperatures started dropping followed by a HIIT workout that left me sore for days. One of my new years resolutions was to add in a few HIIT workouts this year.

Tuesday-off
My whole body was sore from yesterday’s HIIT workout.

Wednesday-6 miles (Ryan)

Ryan ran at the gym at his school followed by a good lifting sessions. Then it was time to cheer on the Badgers during their upsetting loss to the Gophers. My legs were still sore today.

Thursday-6 miles (Both of Us)
20140126-194752.jpg

20140126-194934.jpg

His face says it all…treadmills are awesome. Awesome as in watching Keeping Up With the Kardashians with my wife.

We hit the gym today as it was too freezing outside to endure six miles (temps were below zero). It was not a fantastic run, but not terrible either. In all honesty, I am not totally confident I would have made it to the gym had it not been for Ryan. Having a training buddy is awesome. The time went by faster than I expected as I watched last week’s episode of The Good Wife on my iphone. Ryan still refuses music or specific TV reactions. What a weirdo! Or he is just significantly tougher than me. Probably the former.

Friday-3 miles (Sarah)
I took advantage of the warmest temperatures all week and ran after work. In a strange turn of events for Wisco winters, the temperatures actually increased throughout the day with the high temps occurring at 10:00 p.m. Even with warmer temps, the wind was fierce. After my run my muscle soreness returned. Very strange.  I say very strange because I’ve never experienced random muscle soreness before.  I also drank way more water than normal this week since purchasing my new water bottle. Staying hydrated is so important if you want to feel good while training. Take a fun bottle to work to encourage yourself to stay hydrated throughout the day.

Saturday-10 miles (Both of Us)
20140126-195049.jpg
It was a familiar scene again…the gym and sore muscles (so weird). Ryan didn’t get home until 3:00, therefore we didn’t make it to the gym until 3:30, so we had to cut our run a mile short as the gym closed at 5:00. By the end I was so ready to be done.  Outside runs are so much more interesting.  My legs were very heavy and still sore so I didn’t mind. My quads felt like I had run a PR half marathon. I’ll spare you all the treadmill photos this week mostly because they shut off after an hour so I couldn’t capture a ten mile photo.  You’ll just have to take my word for it.

Sunday-Skiing date for 4 hours instead of a 3 mile run
Most my muscle soreness was gone today. Ryan’s heel was feeling great. With more winter weather advisories and windchill warnings starting in the p.m. we wanted to get outside.  We decided to hit the slopes to cross train instead of our 3 mile run. Windy, but so worth it to enjoy winter outdoors.  The only downside of the 20-25 mph winds was some of the slopes were icy.  Not much you can do.  It was great to get some fresh air before we are trapped inside for the next couple of days.  Looking at the forecast over the U.S. some of you southerns are in for some cold and winter too.  Stay warm!

20140126-193908.jpg

20140126-194025.jpg

20140126-194113.jpg

20140126-194143.jpg

20140126-194214.jpg

Warming up and where I sit writing this week’s training post.

Ryan & Sarah’s Tip of the Week-Like a newbie, I totally forgot to put on Body Glide prior to our ten mile treadmill run. Like a newbie, oh wait he is, Ryan didn’t put Body Glide on his nipples. As I felt the familiar rub and burn of chaffing setting in around mile six or seven on the treadmill, I knew I had messed up. It was around this time that Ryan mentioned his sore nipples. As I stepped in the shower post-run the all too familiar sting set in. For long runs where you will sweat (for most of you this is all long runs, unless you too live in the frigid North) make sure to lube up any areas that rub. For me this is under my sports bra’s elastic band, sometimes between my thighs, and even my feet. For guys this includes your chest and nipples. Ryan also says his chest chafes more when it is unshaved, so I guess guys shave your chest, too. Hopefully that last sentence is never advice I’m having to give from experience! Body Glide has been my go to since my first marathon in 2008 and has yet to fail me when I remember to put it on.

Week 4 Mile Totals-
Ryan-22 miles
Sarah-25.25 miles

Stay warm everyone! Happy Training!

{2013 Goals in Review}

Review of last years goals…
1) Cross train at least one day a week.  
Screen shot 2013-12-31 at 1.28.59 PM
–>So spinning lasted a few months-until track started, I did start biking this summer and realized I like it, and I did start doing yoga…so I’d say that was mostly successful.

2) Beat my yearly half marathon number.  Last year I ran 4.  This year I’d like to run at least 5.

–>Even with my first DNF race ever (Dances With Dirt Half Marathon), I managed to race seven half marathons this year and earn an unintentional PR! Success.

3) Explore local races I’ve never done before.  
Screen shot 2013-12-31 at 1.30.08 PM
–>In addition to getting to race in many places this year, I did try out 5 new races in my area. Loved doing that. Success

4)  Continue lifting one to two times per week.  I don’t like doing it, but I like it after.

–>Epic fail! Once I quit prepping for my PR marathon, so too ended the lifting. Other than a brief reinstatement while I was injured and couldn’t run, this goal was not achieved.

5)  Do bodyfit five days a week.  
–>See above!

6)  Complete my double weekend (1/2 marathon and full marathon on Sat. and Sun.) in February with minimal setback in training.

–>Done! And with a positive experience that left me wanting to do it again.

7)  Start making smoothies with veggies and fruits.

–> Juicer bought as anniversary gift. We tried many flavors and mixtures this year with many more to go!

8)  Read more.

–> Not sure. I don’t think this happened. I sure had good intentions though. I have five books right now just waiting to be read.

9) Qualify for Boston.

Maybe if this had happened I'd have qualified.

Maybe if this had happened I’d have qualified.


–> Didn’t happen, but I came close (missed new qualifying standard by 1:36). In my second training attempt I badly sprained my ankle so there was not a second chance this year. I will accomplish this goal one day.

10) Enjoy the simple things.
Screen shot 2013-12-31 at 1.36.23 PM
–> Maybe?! Sometimes I did this, but far too often I get caught up in life and forget to slow down. Still a work in progress.

Tomorrow’s post…my 2014 goals. I’ve got some good ones!

{Friday Fab 5}

No running again this week so I…
{#1-Made Ry a birthday treat…}

20130725-193235.jpg
This year it was super simple, oh so yummy, and a bit healthier than cake. Guess what, we liked it way better than cake! Make brownies in a pizza pan however you normally do and let cool. Mix cream cheese and vanilla with mixer and layer over brownies. Top with lots of fruit and enjoy!

{#2-finished Running On Empty…}

20130725-193600.jpg
So crazy to think Marshall Ulrich ran across the United States at the age of 57 in a matter of 2 months. It just goes to show anything we put our mind to is possible!

{#3-did Daily Hiit…almost everyday}…

20130725-193842.jpg
These workouts are tough for me, but what I absolutely love is that they encourage you to do what you can, give suggestions to make the workouts easier or harder whatever your fitness level might be, and just be active. They recognize that most the battle of exercise is mental and keep pushing you. After 12 minutes or so of body rockin’ I was drenched in sweat and felt like I couldn’t do another push-up, sit-up, shoulder press…and on and on. I am sore and owe my first endorphins in days (14 to be exact) to the people behind Daily Hiit. Thank you!

{#4-made more Popsicles…

20130725-194343.jpg
Strawberries, bananas, and one Chobani yogurt- mix, pour, freeze, and eat. Easy!

{#5-and made myself feel better by buying new running clothes…Oops!}

20130725-194524.jpg
Well, I at least used up a gift card while feeding my Lululemon addiction so it wasn’t so bad on the wallet.

What running, sports, or endurance books would you recommend reading?

Happy Weekend!