Weekly Recap May 18-24th, 2015

Family, Weekly Recap

Weekly Recap May 18-24th, 2015

Week 13 of Marathon Training – Operation Utah Valley Marathon!!!

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Monday: 7 miles speed-work – 1 mile w/u at 9:31 min/mi – 5 miles of 800 meter repeats at 7 min/mile with 400 meter rests at 9:31 min/mi – 1 mile c/d at 9:21 min/mile. Followed by Bis/Tris/Stretch/FoamRoll

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Tuesday: Back and Abs – Stretch/Foam Roll. Running Rest Day

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Wednesday: Mid-Week 20 miler at 9:09 min/mile average in AM. Followed by shoulder/chest in the PM and stretching/foam rolling

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Thursday: 4 easy treadmill miles at 9:18 min/mi average and a light leg day (AM). Red eye to Florida in the PM.

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Friday: REST DAY and Time with the Family

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Saturday:

7 Hilly Miles at 8:55 min/mile average (AM)

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Beach Day with Mom and Nephew (Noon)

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1 Year Anniversary Photos (PM)

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Sunday:

AM: 6 Mile Progression Run at 8:19 min/mile average – 8:46//8:31//8:10//8:25//8:07//7:58

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PM: River Time with the Family to Celebrate out 1 Year Anniversary

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Now time to Cruise to the BAHAMAS!!!

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With Love, Marathon Training and Fitness,

Kindal (RunningWithStrength) ❤

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The 20 Miler! (#2)

Training Tips

The 20 Miler

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Week 13 of Marathon training consisted of the 20 miler! If you are a marathoner you know this is the most daunting week or weeks in my case of marathon training and if you are not a marathoner the 20 miler is the pinnacle of the marathon training process!

The original plan for the 20 miler was for Saturday 5/23/14 but I am flying to Florida on Thursday night after work on the red-eye and I checked the weather (remember my story about how neurotic runners are about weather.com 😉 )and it is going to be HOT like 70 degrees low and 80% humidity…ummm no thank you! However, I thought this might still be the card that I was delt because I had a very hard run last saturday (see Mock Half Marathon race recap for details) and I did 7 miles of speedwork on Monday. So I took Tuesday off and I felt pretty good yesterday so I decided I would really focus on doing a Zone 2 easy paced long run and not pushing the pace as the weather in Phoenix, Az is actually surprisingly ok this May.

So after neurotically checking the weather in 3 different locatios – Florida, Flagstaff, and Phoenix I had decided that Wednesday was the Day Tuesday Night and I was going to either go to Flagstaff or stay in Phoenix. I laid out my clothes for both – Flags weather would be 45 at the start and 60 at the end but its a 2 hour drive north and Phoenix was 63 at the start and 75 at the end and out my backdoor. I set my alarm for “Rise and Run” at 4:40 AM and left that decision at how I was feeling when I woke up.

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BEEP BEEP BEEP – 4:40 AM AND FML (seriously – its my day off lol). My husband actually mentioned the night before…”I think you are crazy for waking up at 4:40 AM on your day off”…My response: “I have no choice, the sun and heat are not forgivingi n phoenix”…His Response “Yep, You’re Right” (P.S. I love it when I am always right 😉 )

I decided this morning I did not feel like spending 4 hours of my day commuting to Flagstaff so I decided to stay in Phoenix and face the warmer temperatures…I knew I was not going to be running at a very taxing pace so it would be ok.

Lets Talk Outfit! I decided to wear my KatiesFitScript Tank because my team has really served as a major support system during my training and could think of a better way to channel the good energy during my run!

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I figured since its the end of Spring in Arizona and its so short a season I would take a few pictures to remember my 20 miler and share with you some of the beauty of Arizona. (Disclaimer: Arizona is prettier than my pics, I dont live in the postcard east valley surrounding the resorts but hey its my home 😉 ) ❤ ❤ ❤

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My thoughts during my 20 Miler…I like to break the the run into 3 parts the 1st 10 miler, 10-15 miles, and 15-20 miles. The first 10 miles today I was like wow I feel awesome and then at 10.01 miles I was like omg I still have to run another hour and half! :0 ! So that when I broke it down for 10-15 and 15-20. From 10-15 I was like in just complete it mode and then you get to return back (this part of my run sucked and I was like what the heck am I thinking). Then 15-20 came and I was like YES I can run 5 miles and I realized I have very low digitis left and this is happening I am going to finish my 20 miler! YAY!

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Fueling consisted of 1.5 Clif Vanilla Shots and LOTS of Water – it is dry and hot in Phoenix and I did not want to get sick or pass out. I carry a Camelback filled with approximately 20 ounces of water and then I plan my route around numerous water stops to get in extra fluids!

20 Miler Stats

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Feelings after the 20 miler! Thank God thats over I am so sore and tired! Then I stretched, Foam Rolled, had a OneStop Nutrition Protein Shake, took a bath and napped and feel pretty awesome!

“Pain is fleeting BUT Glory is Forever”

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With Love, Fitness and Marathon Training,

Kindal (Running With Strength)

Week Recap: May 11th – May 17th 2015

Family, Weekly Recap

The Weekly Recap

Week 12 of Marathon Training:

Monday: 8 miles Fartlek Run at average of 8:36/mile – stretched/foam rolled

Tuesday: 7 miles easy paced run at 9:22/mile (AM), stretched, foam rolled and Shoulders/Chest/Planks (PM)

Wednesday: 6 miles easy paced treadmill progression run 8:47/mile average – stretch and foam rolled

Thursday: Back and Abs – No running – Stretch/Foam Rolled

Friday: 3 miles very easy paced treadmill run at 9:50/mi while I chatted with Dad on the Bluetooth – Love Technology followed by Bis/Tris and stretching/Foam Rolling

Saturday: Mock 1/2 Marathon – PR 1:43:12 – See Race Recap for Details – Stetched and Foam Rolled

Sunday: Active Rest Day – Swim 800 meters, stretch, foam roll, ball sit-ups  – Grocery shopping and house cleaning (its a workout vacuuming and scrubbing the tub…right ladies? 😉 )

Week 12 of Reverse Diet:

Technically this is my last week on the “prescribed reverse diet” with KatiesFitScript and I have gone from 1450 Calories 140C/130P/42F to 1850 Calories 200C/145P/53F staying approximately the same weight or maybe a loss of 1-2 lbs I am really unsure as my weight is in constant flux…haha!

Overall, this process is AMAZING! It really teaches your body to use food for fuel and I LOVE it. I would highly recommend it to everyone! I am currently continuing the reverse but I am going on my 1 year anniversary Bahamas cruise in a 1 week…YAY and no counting allowed and then my marathon is 2 weeks following our return so the more food the better for a successful marathon!

Other Fun Events this week:

KatiesFitScript Pool Party on Saturday…no better way to celebrate a PR and just a happy life in general…I truley love these ladies! #TeamKatiesFitScript!

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Addtionally, this food my husband and I endulged in s/p pool party…I am still in food heaven!

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With Love and Fitness

Kindal (RunningWithStrength)

Operation Utah Valley – Mock 13.1 Race Recap

Race Recap

Pre-Mock Race 

1. Pick a Course: The UVM is a net elevation loss course with approximately 700 ft loss in the second half of the course, so I sought to find something similar within a reasonable distance to my house. So I used MapMyRun and found a route that fit the bill (minus I’ll be about 2,000 ft higher in the air in Utah but those details details 😉 ).

Utah Valley Half Marathon Course

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Today’s Mock Half Marathon Course

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Side Note: We selected this weekend in my plan for this specific workout because there was an actual half in my area this morning. However, the start time was 7:30 AM this may seem like a good time to many but in Phoenix, Az the equals approx 80 degree heat half marathon. No Thank You!

2) Pick an Outfit (This is everyone’s favorite): I figured now is an awesome change to try out my potential race day outfit. The beautiful Chelsey aka FitandFaithfulFC on insta released a new tank that was perfect for my race day attire and I knew that was a definate and then matched my ProCompression socks and Nike Pros to fit the bill and WaLa my race day outfit! #FlatKindal for the Win along side my awesome Hoka One Cliftons!

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3) Prepare the Essentials: 

Gels – My 3 favorite brands in this order (1) Honey Stinger, (2) Cliff, (3) Gu

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GPS Watch – I use the Tom Tom MultiSport Cardio

Headphones – I have JayBirds BlueTooth

FuelBelt to hold all my goodies – Cell Phone/Gels/Chapstick/Etc

CamelBack for Water today since I did not have the race support

Morning of Mock Race

1) Wake Up – Alarm set at 4:45 AM

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2) Get Dressed and Take the Instagram Selfie for Later Use 🙂

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3) Eat BreakFast: Lately before Long Runs I’ve been doing 2 slices of Sara Lee Multigrain 45 calorie toast with 1 Tbsp Apricot Sugar Free Jelly and 1 Tbsp Whipped Cream Cheese

4) Check Weather: Today the weatherman said 52 cloudy with 0% chance of rain and 3-4 mph winds…Repeat 0%! However, when I got there completely different story it literally sleated rain my entire run with wind and felt like 40 degrees – see my above outfit – I did not have a plan B! 😦  (p.s. If you didn’t know runners check the weather like neurotic freaks and then hope by checking it 1 million times its gonna change, (hint: it doesn’t) but we still do it! 😉 )

5) Hit the Road: I plug the mapped out parking location (Today it was a Shell Station in the adorable little Wild West Town of Cave Creek just North of North Phoenix) into my phone hop in the car with my Powerade Zero and Go!

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Its Go Time

1) Arrive and Park: I generally try to park at Gas Stations because the usually won’t tow your car and they generally have nice early morning employees that let you use the Potty! Today’s particular employee commented “You are going to go out in that” and I said “yes” and he says “Your Crazy, Good Luck”…#RunnerProblems

2) Get Started…Just as in any race it all starts the Beep Beep of the GPS and Go! I absolutely love this about running becuase it doesn’t matter if you run a 4 min/mile or a 12 min/mile it is all a race against your own GPS and yourself! 🙂 #RunnersCommunity I Love You! ❤

Final Race Stats:

Overall Stats:

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Splits:

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Race Recap

Hind site 20/20 I probably should have waited a few hours got some more sleep and waited for the rain to clear and conditions to improve which they did about 30 minutes after my run ended…can I get a FML! (However, this is always my typical luck lol…I’m impatient). The conditions for this run was less than ideal – as previously stated it was windy/rainy/cold, my shoes & socks were filled with water from the puddles and poaring rain, cars flew by me and sprayed their nasty dirty water, I thought the rain was over so I did not pack sunglasses/visor to protect my eyes so basically it was the squint motion 24/7, a car almost hit me as a crossed the path at the “walk signal”…I think you get the picture…umm not my favorite experience lol! I HATE the rain, cold, and wind…I love 50 sunny and no wind! 🙂 (Idealist). However, I now have gone through enough races to realize that the ideal hardly ever happens on race day – my first marathon it snowed in Florida (NEVER HAPPENS) and my second it rained in Phoenix (NEVER HAPPENS). So I am a strong believer in train for the worst and hope for the best and I am hoping that today just made me a stronger runner for when it really counts!

Overall, I am very pleased…I got a new PR of 1:43:12 an average 7:52/mi pace and I have NEVER ran this fast in my life. However, coach had called for a 1:41-1:42 for my hopes of a BQ. I guess at this point I am going to have to hope and leave it to fate and God to make that decision for me…because I have laid it all out this training cycle!

With Love, Fitness, and Marathon Training,

Kindal (RunningWithStrength)

WELCOME!!!!

About Me, Introduction

Welcome All,

My name is Kindal Alysse Wallum. I am a newlywed living in Arizona and mommy to one adorable Pomeranian named Minnie. I love all things fitness and here is my journey!

As a child I was constantly surrounded by fitness and running. My dad was an avid marathoner and ironman and I was the quintessential sport hopper playing everything and anything as the seasons changed. However, I was also the quintessential couch potatoe and really relied on my good genes and awesome metabolism (yay for being a teen). After my freshman year of college I realized that I could no longer rely on my metabolism to hold down all my teenage eating habits. So in the winter semester of my sophomore year of college I decided to do weight watchers and then by the end of the spring semester I had gotten into the “gym thing” and by that I mean 30 min on the ellipitical and 30 cruches (you know the usual) lol! However, over summer I started Marathon training – couch to 26.2 I’d like to call it – and the rest is history. I went from a hater of running to a lover of running and all things fitness. I ran the Walt Disney Marathon in 2010 with my Dad in 4:12:00 and totally fell in love with the running community and fitness. Over the next 3-4 years I finished up college and Physician Assistant Masters and continued to use fitness as more of an outlet from school and life than anything else – competing for fun in half marathons and triathalons. In Sep 2013 I graduated from PA School and moved out to Arizona from Florida to be with my now husband and started boxing and marathon training again in the “sweating for the wedding” mindset and completed my most recent marathon to date Phoenix in Feb 2014 in 04:04:04 an 8 minute PR! After the marathon I continued running and boxing and completed in severeal half marathons but kept plataueing around the 2:00 hr half marathon mark. Around November 2014 I encountered a severe ITB issue knocking me out of running (a first) and that is when I found KatiesFitScript and started lifting heavy and macro based dieting. My return to running was in January 2015 at the PF Changs Half Marathon which I ran for pure fun with a KatiesFitScript Team Member and now one of my best friends. I went on in Feb 2015 to PR in my half at 1:47:23 the best I had ran since i was 21 (Im now 26.5)! Which leads to now, I am currently “running with strength”. I am training for the Utah Valley Marthon on June 13th while lifting 3-4 days/week depending on if legs fit into my marathon schedule. Additionally I am also in the “reverse diet” phase of macro counting and have gone from 1450 Cal/130P/140C/42F to 1850 Cal 145P/200C/53F and increasing weekly!

So there you have it. Where I’ve been and where I am going. I hope you all follow along in my journey in life and fitness!

Love,

Kindal (RunningWithStrength)