Category Archives: Training to run

107 miles in 6 days, done & done

Without knowing it, this week became a celebration, a culmination of the word DONE and the apex of the last 3 months of living.

DONE with my 100 mile week. This was physically exhilarating. Days of fast, days of slow, days and days and days of climbing. I love this kind of stuff. I live for the big weeks, the hard weeks. It really makes me feel alive.

DONE getting my kids in school. . . lots of firsts this year. I have a high schooler, now. There were some fears going into day 1, but to my surprise, each of my children had a better than expected start. It was a relief to pick up each one and hear a similar story of how excited they were about their friends and teachers and school.

DONE with my parent’s move. This is a tough one, still is. My parents moved to Michigan at the end of July.

DONE trying to orchestrate the matters of a 14 year old’s heart. This was a huge surprise to me, this friendship, this relationship. It caught me off guard in too many ways to name. Boy,  did I have a lot to learn about beauty, about being 14, about caring about other people, about boys, about girls. Still learning here.

Monday Trail: 18 miles, 3177′

Tuesday Track: 9 miles/Stairs: .30 (10 minutes)/Trail: 8.7, 1300′

Wednesday Trail: 21.3 miles, 3300′

Thursday Road: 7.16 miles/Trail: 7 miles/Treadmill: 1 mile @ 15%, .60 @ 5%, 2078′

Friday Road: 8 miles/Trail: 19.5 miles, 3175′

Saturday Trail: 6.25, 965′

107 miles and 13995′ uphill 

Great people and great athletes realize early in their lives their destiny, and accept it. Even if they do not consciously realize the how, the where, the what.

-Percy Wells Cerutty

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Training for a Monster 100

This September, I am running the Mogollon Monster 100 in Pine, AZ. I am in week 9 of 18. July at a glance. I like to use the training block of weeks 7-11 for some really long runs on Saturday. I do not like running back to back long runs. My 45 year of body responds better to a long Saturday run-rest day-long Monday run. The work I do during the week tends to be speed and hills.

I think that my two biggest challenges with the Mogollon Monster 100 will be the altitude and the technical terrain. This 100 miles the racer from elevations of 5,300 feet at the start to upwards of 8,000 feet at the top of the Mogollon Rim. There will be approximately 22,000 feet of climbing. This is almost identical to Pine to Palm. But, I think the trail will be more technical.

What will help me most is the humidity, running hard hill repeats, and running hard tempo runs on the trail. I love running in the heat/humidity. I love running hills. I love running hard. I am looking forward to the weeks to come. 🙂

Week Mon Tues Wed Thurs Friday Sat Sunday Total
June 26-July 2 14.09

2900’

8 + weights 11.2

500’

10.25

1600’

14.28

689’

13

1800’

10.6 81.42

7500’

3-9 10.2

1388’

9.2 1700’ +

5.2 walk, 250’

2 + weights

1584’

11 + 2175’ 7

1056’

30

4800’

rest 75

12,869’

10-16 12.2

2570’

8.5, stairs, gym 12.63

1775’

2 @15%

2 run

gym

1584’

6

1093’

30.3

4366’

Rest 74.2

11,388’

17-23 15 6 10 4 10 26 rest 71
24-30 15 7 13 8 10 27-30 rest 80-83

 

Female WINNER of the Hillbilly Half, Her Story

And our first place female runner, from Franklin, Tennessee, 15 years old, with a time of 1:37….Kathryne Hirt!! The announcer said. I couldn’t help thinking, how on earth did I get here?

 The summer before seventh grade, I made the decision to start running. I got up every morning and ran 1.5 miles. When I began, I could barely even make it to the corner of my street without stopping, and I really hated it. But I was determined. And when I’m determined, there’s so stopping me. Little did I know that in just a couple of years that I would run to relax.
Fast forward to freshman year of high school. I decided to run cross country instead of playing volleyball. This turned out to be one of the best decisions I could make! The team was more than a team, it was a family. The coaches were very nice and encouraging, but between you and me, could have done some more actual coaching. I made so much progress as a runner, falling more and more in love with running,  every day. By the end of the season, my 5K race time was about 21 minutes. Even thought the season was over, I ran every day, and not just a little bit. I was running 7 miles a day, and boy did I pay for that. I ended up with a stress fracture in my hip, which took two months to heal. Any runner knows that not running for two months is torturous, and it was hard.
I signed up for my first half marathon, THIS June, with my sister, and part of me thought I wouldn’t be able to do it. But, my hip healed in perfect timing. I had a couple weeks to get back into shape, and then my training officially started. I used the Hal Higdon Intermediate 2 plan. To be completely honest, most of the time I didn’t follow the plan. I almost always ran more than I needed to. And rest days? I hardly took them, unless the weather was too bad. I made sure to cross train, running 3.5 miles and doing a 30-40 minute ab workout on the same day. I also made sure that all of my runs included hills, which was not hard to do, living in Middle Tennessee.
My favorite part of training was the long runs. As an endurance athlete, I live for and love running long. The farther I ran, the happier and better I felt. As my runs progressed into the 9 mile and above range, I started to experiment with fueling. I tried raisins (not the best for me since they took more work for my body to digest) and GU energy gels. At first, I was hesitant to put something artificial into my body, but I soon realized that they were the best for me. And the flavors covered every base! Fruit-y, chocolate-y, coffee-y, and even maple bacon! These long runs did mean, however, that my training was coming to an end. And training coming to an end meant one very exciting thing: THE HALF MARATHON!!!!!
This brings us to June 3rd, 2017. My half marathon of choice was the Hillbilly Half. It would begin at 6:30a, which meant I had to wake up a little after 5:00a. I had learned from my training runs that I did not need much for breakfast, so I had Greek yogurt and mixed some Honey Bunches of Oats into it about an hour before running. I made sure to pack extra clothes and shoes, as well as my water bottle and energy gel. I was so excited, and a little bit nervous. So as every runner does, I made a last minute trip to the (disgusting, smelly, gross, etc) port-a-potty before the race began.
All my training was leading up to this moment. And with a ‘bang!’ it began. I weaved between people, moving around them left and right, for quite a few miles. After a while I found my pace, and maintained the same speed. Sticking true to its name, the course was constantly going up and down. It seemed like as soon as we ran down hill, there was another hill waiting for us. I ran by myself for most of the race.
About 3/4 of the way through, I ran alongside a guy going about my pace. We didn’t say anything to one another, but both of us knew we were using each other as a pacer. When we hit another hill, I took the lead. For the last 5K, I sped up. As I hit the last couple water stations and “hecklers” (volunteers dressed up as hillbillies to encourage and to entertain runners), the volunteers were cheering me on loudly, screaming “you go girl!” It made me wonder, was I the first female? And I was! As I rounded the corner to cross the finish line, I saw my mom screaming for me, and the men at the finish pulling the banner across for me to run through it. After I crossed, I got my medal and, best of all, my fresh Georgia peach from the amazing Peach Truck.
After the race, I snacked on some fruit, waiting for the awards to begin. It felt like forever.  When my category was announced, I was ecstatic to have won my very first half marathon at age 15. For the rest of the day, I was on a high, smiling whenever I thought about that morning.
Right now, I’m training for my second cross country season. My goal is to qualify for the state meet this year. Looking ahead, I want to run in college, but have no idea where yet. I love running, and cannot wait to see where it takes me!

My Mountain Life

Have you ever had one of those weeks? days? You know what mean. Life, circumstance, people take you by surprise and not in a good way. Things compound and they well up and drip out. The heartache, the brokenness the sadness drips out, like a leaky facet from my eyes.

I do go to the mountains that I have close. I go there and dream of the mountains that I want in my future. Dream of what it is going to take to get there. I remember where I have been. . . the mountains. . . I long, hunger to go back. The places that I know I am capable of going. The places that I know I get to work hard to go.

It is a longing that alludes to hope. A pure place. A wild place. An untouched place. A dark place. A quiet place. A lonely place. A drastic place. A high place. A heavenly place. . . to me. I got a taste of the depth, the struggle, the beauty and I want to go back.

It was in a (mountain) place where the beauty of friendship, fellowship, community played out. . . for me. It was a piece of heaven on earth. I am looking ahead to 2017. . . I am anxiously looking for struggle, courage, pain, depth and fire, commitment and community.

2017 targets:

  1. Cascade Crest or Kodiak 100
  2. “Running to the Roar” more, in fear and with faith
  3. Coaching women to achieve their dreams and goals, no matter how impossibly big or simply small.

“Tension is who you think you should be. Relaxation is who you are.”
 Jim Afremow,  The Champion’s Mind: How Great Athletes Think, Train, and Thrive

“The very traits that step us toward certain life situations are the very same traits that those situations encourage, reinforce, and amplify”

-Angela Duckworth, Grit: The Power of Passion and Perseverance

“Being willing to be uncomfortable is essential for building toughness; it’s a characteristic that will pay dividends when honed to its fullest potential.”

-Jason Koop with Jim Rutberg, Training Essentials for Ultra Running: How to Train Smarter, Race Faster, and Maximize Your Ultra Marathon Performance.

 

 

 

Pine to Palm Training (August)

I want to get more comfortable being uncomfortable. I want to get more confident being uncertain. I don’t want to shrink back just because something isn’t easy. I want to push back, and make more room in the area between I can’t and I can.

Kristin Armstrong

It is good to have an end to journey toward; but it is the journey that matters, in the end.

Ernest Hemingway

Not everyone will understand your journey. That’s fine. It’s not their journey to make sense of. It’s yours.

Zero Dean

Do not fear, for I have redeemed you; I have summoned you by name; you are mine. When (not IF) you pass through the waters, I will be with you; and when (not IF) you pass through the rivers, they will not sweep over you. When (not IF) you walk through the fire, you will not be burned; the flames will not set you ablaze. For I am the Lord your God. . . since you are precious and honored in my sight, and because I love you.

Isaiah 43: 1-4 (The Message)

August: 325 miles. 56,867′ of climbing and downhill.

  • week 1: 102.5 miles. 13,870′
  • week 2: 54.33 miles. 12,572′
  • week 3: 93 miles. 17,874′
  • week 4: 51.59 miles. 8,300′
  • week 5: 24.25 miles. 4,281′

Training Notes:

  • This month was mostly trail. My goal this month was to hit two BIG mileage weeks. I hit 102.5 and 93! VERY happy. I do deviate from my plan, from time to time. The 102 mile week was more tiring than my 93 mile week. My 93 mile week had more climbing by approximately 4,000′ than the 102 mile week. My 93 mile week was my highest climbing week at 17,874′.
  • My original training plan called for 934 miles in 17 weeks
  • I deviated a bit on the plan and ended with 1091 miles in 17 weeks
  • Weeks 10-15 in my original plan were scheduled as: 64, 70, 54, 70, 49 & 70 in miles.
  • I changed weeks 10-15 to: 71, 82, 65, 102, 54 & 93 in miles.
  • I’ll follow the same taper as the original plan.
  • Going into this race healthy at the line!!

 

New this month: I finished with my trainer early in the month. I spent the last 3 1/2 weeks of August, focusing only on running. Still doing the 3 P’s (pull ups, push ups, planks). I really miss the gym. I love lifting weights!

Looking ahead: Pine 2 Palm, N E X T week!

Dear Oregon, 

You did not disappoint in April. Looking forward to seeing you again! Good bye, temporarily, to humidity. Hello to tall trees, BIG climbs, BIG vistas, Sunrise, Sunset, Sunrise. 

Longingly. . . 

Loving now:

  • Lululemon, Speed Track Short, 6″ inseam. LOVE, LOVE them. In fact, I wore them every running day for 5 days. (washed them between runs) Usually, I am hesitant to buy tight shorts with an inseam shorter than 9″. These are awesome. Two great side pockets, a tiny pocket within the side pocket for your key or key fob. They are on sale right now in store for $44.00.
  • Dry max socks!! These are thick and comfy. I bought the max cushioned pair, $25.00.

 

Imagine that day, where you can finally say, “I did it!” When you can say, “I never gave up, I never quit!” Imagine that day when you win that gold medal, or cross the finish line. Where these moments of pain turn into memories for that goal you wanted to obtain. It might take long to reach that moment, but as soon as you get there you’ll thank yourself for the rest of your life.

 

 

Strong.Beautiful.Deserving.In.

 

An effective mantra should focus on what you want to feel, not on what you’re trying to overcome…

It should also be short, positive, instructive, and full of action words.

-Ashley Jones, “The Power of a Great Running Mantra”

I just finished my last long run before my race. It is time to taper. It is time to work on visualization. It is time to practice mantras. It is time to be grateful for how many miles I have ran, and to look ahead with joy and anticipation for the miles yet to come!

You can search the Internet for running mantas. There are many. I was running last week and thinking ahead to my race. I was thinking back to the process of my training. You can choose a mantra from the list of those you read. But. . . sometimes. . . your mantra finds you.

I am strong

I am beautiful

I am deserving

I am in (the finisher’s shoot)

I shortened it to, Strong. Beautiful. Deserving. In. Here is why each word is significant to me.

Strong. Muscles, endurance. sweat. focus. consistent. Hard work. Athletic. Competitive. Tenacious. Capable.

Beautiful. To me there is something beautiful about a woman giving all she has. . . her heart, being vulnerable to the outcome, not being afraid to believe it’s possible. Sweat. tears. hard work. no guarantees. Athlete.

Deserving. Worthy. valuable. allow yourself to reach for it. Letting go of what you think you need. No fear of being happy, really happy. Letting go. Pressing in.

In. Done. finished. it’s over. It will stop. Letting go. Accomplishment. Completion.

In all these things, I am the daughter of the king. That is enough. 

I am a daughter of a King

who is not moved by the world.

For my God is with me

And goes before me.

I do not fear because I am his.

 

 

 

P2P training: My 102 Mile Week

“Many people stop short of their destiny. They settle for someone else’s story. . they never sing the song God wrote for their voices. They never cross the finish line with heavenward-stretched arms and declare, ‘I was made to do this!’ ”

-Max Lucado, “Glory Days”

Focus on today. God meets daily needs daily. Not weekly or annually. He will give you what you need when it is needed.

-Max Lucado, Fearless

My husband started a new job and had to leave at 7:15 every morning. My kids were not in school yet and I will not leave them alone, while I run on the trail.  I had 74 miles on my schedule. I was overwhelmed. 

I called Teresa on Sunday night. . . 

“How am I going to get my miles in this week? I am overwhelmed.”

. . . she showed me how it could be done. It helps to talk to someone when moments of your training seem impossible. To talk to someone when your training is at “critical mass”. 🙂 She showed me 10, 5, 6, 4, 25 & 25. After we talked, I decided to go a bit farther. My schedule had  me 10, 5, 6, 4, & 50, in miles.  I did not have the time to run a 50.  So I’d run 2, 25’s, instead. 

I decided this would be a GREAT race simulation week. I would run 2x a day if I needed to in order to get in my miles. I would run before Byron left for work and after. I would wake up extra early to start. I would be tired. I would come home and eat. I would go out again after I ate. Here is how my week turned out!!

  • Monday: 12.2 miles. 3.6 miles.
  • Tuesday: Hiked 2 miles on the treadmill at 18%. Ran 6 miles. Hiked 2.25 miles on the treadmill at 15%. Ran 4 miles.
  • Wednesday: Ran 10.2 miles. Ran 12 miles.
  • Thursday: Hiked 3 miles on the treadmill at 18%. Ran 5.5 miles. Ran 12.75 miles.
  • Friday: Ran 7.3 miles. Ran 3.75 miles
  • Saturday: Ran 12.68 miles. Ran 4.75 miles

102 miles

Takeaways:

  1. It’s a lot of running
  2. Eat enough to fuel this endeavor and be diligent about recovery!
  3. The body is able. The mind needs to know it’s able.
  4. Focus on the day, hour, moment you’re in.
  5. It CAN be done, in the midst of what life looks like as a mom of 3.
  6. Two-a-days
  7. Nutrition and rest the week after is just as important if not MORE important than the 100-mile week itself. Just because volume is down the week after, DO NOT cut back calories. It takes a lot to rebuild and restore.