Category: Running + Training

Training Week 378

By , January 15, 2017 6:20 pm

Highlight of the Week: Meeting baby William!


Monday | January 9, 2017: 1,008 yd swim + 6 m run + teaching strength class
Loc: FitNation, Time: 20:30, Pace: 2:02 min/100 yd avg, Difficulty: easy, Felt: awesome (but cold)
Loc: hood, Temp: 28°/28°, Time: 1:02:11, Pace: 10:22 avg, Difficulty: easy, Felt: good, legs a bit tired
Strength: body bars, Difficulty: easy, Felt: good

Tuesday | January 10, 2017: rest
Wednesday | January 11, 2017: 3 m run
Loc: treadmill, Time: 31:24, Pace: 10:27 avg, Difficulty: easy, Felt: good
Thursday | January 12, 2017: 12 m ride + 5 m run (incl. 3×800, 3×1:00)
Indoor Ride Time: 49:03, Pace: 14.7 mph avg, Difficulty: easy, Felt: good
Loc: hood, Temp: 23°, Time: 49:47, Pace: 9:58 avg, Difficulty: easy, Felt: good

Friday | January 13, 2017: teaching strength class
Strength: Airex pads and medicine balls, Difficulty: easy, Felt: good
Saturday | January 14, 2017: 1.4 m walk (w/Mom) + 4 m run
Loc: Overland Park, Temp: 30°/30°, Time: 41:54, Pace: 10:28 avg, Difficulty: easy enough, Felt: good

Sunday | January 15, 2017: rest


  • On Sunday Steven and I both got the TDAP booster and I was pleasantly surprised Monday when it didn’t bother me during my swim! Ha, later in the day? Not so much. It was like DOMS – my arm ached the rest of the day Monday and a lot of Tuesday!
  • I liked running 800s this week for speedwork. I think it’s because I didn’t feel like I had to go as fast as 400s. Maybe I’ll learn to like mile repeats soon? Or maybe I’ll quit being lazy with speedwork and go faster for 800s too! Ha!
  • The strength workout I taught Friday morning was really challenging on the legs and boy could I feel it Saturday am! Whoa! I haven’t felt sore like that from a class I taught in awhile! And usually when I’m that sore it’s because we used the tall plyo boxes and are going up and down a lot. This time, we were going up and down a lot but toward the ground, because we were using low AireX pads. Ouchie! <— in a good way.
  • I was supposed to teach fitness boxing today but missed it to meet my new nephew! So you get a picture of him for Sunday!
  • I keep forgetting to mention, but my knee had been tight since we did all our house work in August and I spent so much time on my knees. I had issues bending it while sitting cross legged, and going down stairs. The good news is, it’s feeling back to normal. Yay!

Link to Training Week 377


By , January 11, 2017 10:13 pm

Any other Garmin Connect users see Emerald City when they look at their running mileage chart?

Seriously, every time I see that page on the app, I think of it. That would be awesome if I could change the bars from yellow to green! “We’re off to see the Wizard…”

Training Week 377

By , January 8, 2017 4:32 pm

Highlight of the Week: Having more energy in the second half of the week!


Monday | January 2, 2017: 1,302 yd swim + 7 m run + teaching strength class
Loc: FitNation, Time: 30:21, Pace: 2:20 min/100 yd avg, Difficulty: easy, Felt: good
Loc: VP Woods loop, Temp: 39°/38°, Time: 1:19:15, Pace: 11:19 avg, Difficulty: hard, Felt: so so tired
Strength: body bars, Difficulty: easy (half partner work), Felt: good

Tuesday | January 3, 2017: 4 m run
Loc: hood, Temp: 37°/36°, Time: 39:48, Pace: 9:56 avg, Difficulty: easy, Felt: good, finally!
Wednesday | January 4, 2017: rest
Thursday | January 5, 2017: 5 m run (incl. 6×400) + 12 m ride + teaching strength class
Loc: hood, Temp: 11°/11°, Time: 50:57, Pace: 10:11 avg, Difficulty: easy-ish, Felt: good but COLD
Indoor Ride Time: 46:38, Pace: 15.4 mph avg, Difficulty: easy, Felt: good, just sore butt
Strength: soft balls, plyo and cones, Difficulty: easy (mostly partner work), Felt: better than I thought I would!

Friday | January 6, 2017: teaching strength class + 924 yd swim + 3 m run
Strength: body bars, Difficulty: easy, Felt: good
Loc: FitNation, Time: 20:02, Pace: 2:09 min/100 yd, Difficulty: easy, Felt: strong
Loc: Lake Andrea, Temp: 6°/3°, Time: 29:21, Pace: 9:47, Difficulty: easy, Felt: really good

Saturday | January 7, 2017: teaching fitness boxing + 5 m run
Strength: whole body and boxing, Difficulty: easy (not partnered up), Felt: hyyyyyyyyyyyper
Loc: VP Woods, Temp: 16°/15°, Time: 50:29, Pace: 10:05 avg, Difficulty: easy (just slippery in spots), Felt: great

Sunday | January 8, 2017: brick (10 m ride/3 m run)
Time: 39:09/31:08, Pace: 15.3 mph/10:22 avg, Difficulty: easy, Felt: great


  • On Monday and Tuesday, my legs felt so dead. And they had for at least a week at that point. I was starting to feel concerned, but they finally had some pep after my Wednesday rest day. Yay!
  • I have NO technology complaints this week (unless you want me to complain about the video streaming…)! Can you believe it?! I did ask Garmin what was up with my steps sycning but not the activities, and they were basically like “it happens, deal.” Thanks! Ha.
  • I got some news Saturday am that made me SUPER hyper. Sorry, fitness boxing class! (I’m not really sorry.)
  • I FINALLY remembered what to wear for cold runs! I am not sure why it took me so long to remember to wear an extra long sleeve shirt and a thicker buff over my thinner one. My outside colder runs were much more comfortable this week. A hot bath is still required after, to thaw, though.
  • This is silly, but I am proud of myself for running three miles on the treadmill. That’s far for me to go on one! Its a good option to have so I hope I can keep increasing my distance on it bit by bit.

Link to Training Week 376

Things I’m excited about in January!

By , January 3, 2017 6:26 pm


  1. Actual free time. December was fun but freaking busy and exhausting. This month is quieter!
  2. Steven finishing Khali and Snow’s new house. He’s been working hard on it and it looks AWESOME! And yes, maybe this month I will actually take those two to the vet. Bad cat mom.
  3. Gina and Steve running the Houston marathon on January 15th. It’s Steve’s first marathon (on his birthday!) and Gina is going for a big PR! I won’t be there, but will be cheering them on from afar!
  4. Date nights with friends. We have a few things set up, including going to an opera (I got Steven collar bars for his birthday and he wants to dress up and use them!).
  5. Baby William’s arrival! His due date is January 31, but I predicted February 5 for his delivery. Sorry, snis. I hope he comes in the end of January!
  6. More organizing/purging.
  7. Finishing those bunnies and starting a new knitting project.
  8. Not training for anything. Ha, not that I was, but I’m usually in the thick of 5K training in January and won’t be this year!
  9. Continuing to swim for health. And hit up the hot tub, ha.
  10. Eating healthier and feeling less lethargic (I’m hoping my poor diet and being busy is why I’ve been exhausted lately – if eating better and sleeping more doesn’t fix that, I may see a doc).

Training Week 376

By , January 1, 2017 4:44 pm

Highlight of the Week: Spending NYE morning with a group of students who love to work out!


Monday | December 26, 2016: 3 m run
Loc: Cedar Falls, Temp: 33°/32°, Time: 31:08, Pace: 10:22 avg, Difficulty: easy, Felt: good, cautious of the ice!
Tuesday | December 27, 2016: rest
Wednesday | December 28, 2016: 12 m ride
Indoor Trainer Time: 47:42, Pace: 15.1 mph avg, Difficulty: easy, Felt: good
Thursday | December 29, 2016: 7 m run + teaching strength class
Loc: reverse VP Woods loop, Temp: 33°/32°, Time: 1:18:29, Pace: 11:13 avg, Difficulty: medium, Felt: miserable because of the wind
Strength: soft balls & cones, Difficulty: easy, Felt: good

Friday | December 30, 2016: teaching strength class + 1,344 yd swim + 5 m run (incl. 10×1:00)
Strength: body bars, Difficulty: easy/medium, Felt: good
Loc: FitNation, Time: 30:02, Pace: 2:11 min/100 yd, Difficulty: medium, Felt: okay, out of breath!
Loc: Lake Andrea, Temp: 30°/31°, Time: 49:12, Pace: 9:50 avg, Difficulty: easy, Felt: good

Saturday | December 31, 2016: 3 m run + teaching fitness boxing
Loc: hood, Temp: 37°/37°, Time: 33:11, Pace: 11:01 avg, Difficulty: medium, Felt: wrecked, heavy
Strength: whole body and boxing gloves, Difficulty: easy, Felt: hyper

Sunday | January 1, 2017: 12 m run
Loc: DPRT/Kilbourne loop, Temp: 36°/41°, Time: 2:14:43, Pace: 11:13 avg, Difficulty: easy then harder, Felt: good


  • I got a bloody nose during my run on Monday. That’s the first time that’s happened during a run! And since it was a short run, I didn’t have my handheld with tissues in it. So… that got a bit messy. And it happened again on Friday. And again I had no tissues. Sigh. At least blood is easy to wash off of things.
  • I did a horrible job managing my time this week! I hope next week is quieter. And (partially) due to that, I did not get to 2000 miles run to the year – I got to 1978. I didn’t start the year planning to run 2000 miles, but when I realized I could, I thought I would go for it. Look where that got me! Ha! We’ll see what happens in 2017. I usually have a 40 mile per week goal but maybe I will cut that back to 30.
  • I got my headphones to work in the water! Which means you guys don’t have to listen to me complain this week (about that)! (What worked was using a bit of vaseline and shoving them really far in to my ears… hope that’s safe…)
  • My watch didn’t sync my Saturday run AGAIN this week, which AGAIN made me irrationally pissy. Sigh. I thought last week it didn’t sync because I had a new OS on my phone and hadn’t updated the app, but when it happened again this week, I wondered if it was because I put the watch on the charger right away when I got home, both weeks. Both runs were crappy anyway, so whatever.
  • Gawd, I felt SO wrecked Saturday am. I taught two strength classes in a row (subbing the Thursday night class, then my usual Friday 5:00 am class) and did speed work, so I think that’s what was up. Hopefully.
  • But my week ended on a good note with a fun fitness boxing class Saturday and a lovely long run Sunday. We had gorgeous weather – high 30s, sunny and not too windy. What a treat and great way to start the year! I felt tired toward the end, but attribute that to staying up late on NYE, not having enough water with me, and not running double digits much lately.

Link to Training Week 375

Loner runner

By , December 30, 2016 6:16 pm

It’s a bit early to say what the exact difference is, but I definitely ran more (times and miles) alone this year than last year. Last year I ran 688.6 of 2260 miles with people. This year, I ran 192.1 of 1975 (so far) miles with people.

71.60% solo runs last year versus 89.38% this year.

103 runs with people last year, versus 34 this year.


The question is… in what direction do I want that percentage to change, if at all?


Just me, and some ice.

I’m actually a very happy solo runner. I do miss the one-on-one time with close runner friends, though!

Training Week 375

By , December 27, 2016 6:19 am

Highlight of the Week: Running in warmer temps again!


Monday | December 19, 2016: 8 m run + teaching strength class
Loc: RecPlex, Time: 1:25:33, Pace: 10:41 avg, Difficulty: easy, Felt: bored, but decent
Strength: one dumbbell + UNO, Difficulty: medium, Felt: good (disappointed in the small class size, but we had a lot of fun!)

Tuesday | December 20, 2016: 5 m run + 10 m ride
Loc: hood, Temp: 24°/25°, Time: 53:40, Pace: 10:43 avg, Difficulty: easy/medium, Felt: okay, frustrated w/the roads
Indoor Ride Time: 40:21, Pace: 14.9 mph avg, Difficulty: easy, Felt: sore butt – need to ride more!

Wednesday | December 21, 2016: 1,344 yd swim + 7 m run
Loc: FitNation, Time: 30:15, Pace: 2:07 min/100 yd avg, Difficulty: easy, Felt: great – enjoyed using my new headphones!
Loc: downtown Zion, Temp: 29°/30°, Time: 1:13:16, Pace: 10:28 avg, Difficulty: easy, Felt: good, but out of breath and hungry!

Thursday | December 22, 2016: 546 yd swim
Loc: FitNation, Time: 10:03, Pace: 1:50 min/100 yd avg, Difficulty: easy, Felt: great, super frustrated with the headphones
Friday | December 23, 2016: teaching strength class + 1,008 yd swim + 5 m run (incl. 6×400)
Strength: one dumbbell and UNO, Difficulty: medium, Felt: okay
Loc: FitNation, Time: 20:48, Pace: 2:04 min/100 yd, Difficulty: easy, Felt: fine, frustrated with the headphones again
Loc: Lake Andrea, Temp: 34°/35°, Time: 49:49, Pace: 9:58, avg, Difficulty: medium, Felt: good, stiff in the beginning

Saturday | December 24, 2016: 3.9 m run + teaching strength class
Loc: hood, Temp: 34°/35°, Time: 43:11, Pace: 11:05 avg, Difficulty: easy, Felt: good, but DEAD legs!
Strength: whole body and boxing, Difficulty: easy, Felt: good

Sunday | December 25, 2016: rest


  • It was -10°F Monday morning! Ha! I wanted to get a longer run in, so I paid to use the nice but expensive for out of staters track by my house. Lucky me – they gave me the in-state rate! Woot!
  • Tuesday’s run was a bit of a mess. It was warmer, and the sun was out (yay!) but it was SO FREAKIN’ WINDY and the roads by me where not clear/safe for runners yet, so there was lots of slower running in the snow. And one time getting sprayed by a truck. And my shoe randomly falling apart. Blah.
  • My brother-in-law got me water proof headphones (and a new cap and goggles) for the holiday! I had a great swim on Wednesday with the headphones… then couldn’t get sound to come out of one earbud on Thursday, grrr. Which instantly made me mad, which defeats the point of swimming for relaxation! I called the company to ask for help and they decided to send me new headphones (which will arrive this week). I tried again Friday am (with different buds on the headphones) and had a similar issue (only now the sound would come and go from each bud), and had to stop a few times to get water out of my ears to hear the music. I ended up taking the headphones off to finish my swim. I can’t have music going in and out while I swim – that’ll make me batty. And like I said, I swim to calm myself, so I don’t want to get all worked up at the pool. I did read the customer notes on their Facebook page and the company recommended putting a bit of vaseline at the end of the buds to keep water from getting in your ear, so I will try that next!
  • My Saturday run never synced to Garmin Connect, which, like the headphone issue above, made me way more irritated than it should have. I think it was because I updated my phone operating system but didn’t update the app. It seemed to work after I updated the app.
  • I woke up Sunday planning to run but feeling WRECKED from shoveling, two strength classes, and sleeping horribly, so I took a rest day. That 2,000 miles for the year goal may be a stretch but we’ll see how the week goes!

Link to Training Week 374

Early conditioning

By , December 21, 2016 12:08 pm

Ha, today is officially the first day of winter*, but because of the brutal (weather-wise) end we had to fall, I am already conditioned to be excited about temperatures in the 20s and 30s. Today’s run felt amazing at 30°F!!!


And if last week was a preview of the winter we’re going to have, I need to change things up a bit. It’s not safe (because of road speeds) to run outside at dark in the winter where I live. It’s also not safe to run outside during the daylight if there’s a ton of snow in the shoulders. So, I see more driving to safe places to run, indoor track runs, and even (gasp!) treadmill runs this winter. Gotta do it for my sanity!

*Happy Winter Solstice! The guy at the front desk at the gym this am excitedly greeted me with “I have good news! As of 4:44 am this morning, the days are getting longer!” Ha.

Training Week 374

By , December 18, 2016 7:38 am

Highlight of the Week: Exercising with family – a run with Steve (like a brother) on Monday and fitness boxing on Saturday with Andrew (brother-in-law)!


Monday | December 12, 2016: 8 m run (w/Steve)
Loc: McKinney, Temp: 36°/39°, Time: 1:17:11, Pace: 9:39 avg, Difficulty: medium, Felt: decent, just like I was getting a cold
Tuesday | December 13, 2016: 5 m run
Loc: hood, Temp: 15°/13°, Time: 51:57, Pace: 10:23 avg, Difficulty: easy, just slippery and slow in spots, Felt: good
Wednesday | December 14, 2016: rest
Thursday | December 15, 2016: 12 m ride + 2 m run
Indoor Trainer Time: 47:07, Pace: 15.3 mph avg, Difficulty: easy, Felt: good, enjoyed being indoors!
Loc: treadmill, Time: 20:46, Pace: 10:23 avg, Difficulty: easy-ish, Felt: better in my second mile

Friday | December 16, 2016: teaching strength class + 1,218 yd swim + 5 m run
Strength: one dumbbell and UNO core workout, Difficulty: easy, Felt: good
Loc: FitNation, Time: 30:24, Pace: 2:30 min/100 yd, Difficulty: easy, Felt: good after I warmed up
Loc: hood, Temp: 19°/19°, Time: 52:37, Pace: 10:31, Difficulty: easy enough, Felt: good, happy to get a run in

Saturday | December 17, 2016: teaching fitness boxing
Strength: body weight, pads and gloves, Difficulty: easy (mostly observing), Felt: good
Sunday | December 18, 2016: rest


  • I am happy I got to start my week out with an eight mile run because I didn’t make much time for running any other day this week (ALL THE HOLIDAY PREP AND CELEBRATIONS!!!)! And of course, it was a treat to run with Steve, in Texas!
  • On Monday, Gina, Steven and I went to see Meb speak! Meb told some of the same stories from the first time I met him, but he also talked about the Rio Olympics and how he’d still like to run marathons recreationally after his retirement next year. Meb’s such a great guy. If you ever have the chance to hear him speak, GO!
  • On Thursday I ran on the treadmill for the first time in almost two years! I still stink at it, because, duh, I never use it. It’s a nice option to have though, at 9:30 pm when it’s single digits out!
  • Our very cold days were followed by snowy days (then by very cold days again). For one of my runs, I ended up just running up and down my street (for safety reasons) – thankfully it’s just over a half mile long. I liked that better than the treadmill, ha.
  • Andrew came to my fitness boxing class on Saturday! I can’t wait to hear how sore he is when he wakes up today. Ha! He says it was his annual “Kim is trying to kill me” workout, ha! I wish I lived close to Andrew so we could work out together more often!
  • I also got a good workout from shoveling on Saturday! But that will probably not happen too often anymore now that we have a snowblower!

Link to Training Week 373

2016 Racing Statistics

By , December 14, 2016 5:43 am

The big graphic below is a bit of overkill with how little I participated in races this year. My racing year is better summed up with these two comparison charts/graphs:

Click to see larger

I participated in a lot less events this year – only five, compared to twenty last year.

Amount is in dollars

I spent a lot less on racing this year – the least I ever have. The next least amount was in 2008, when I also did five races. The amount I’ve spent is already higher for next year since I didn’t have (on purpose) a free entry for the half I signed up for!

Both of these trends (less races and money spent on races) are because we bought a house in 2016 that requires time and money, and racing took a step down on the priority list. It likely will in 2017 too. That’s alright with me! I actually still exercised the same amount this year, but I definitely was not in racing shape. The infographic might have a few more races on it had I been!

And now, on to the infographic! (You can see 2012 here, 2013 here, 2014 here and 2015 here. You can always find my race stats here.)

Also, if you would like to fill out your own 2016 Racing Statistics in the comments or on your own blog, I created a google doc here for you to copy and fill out/edit!


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