Weekly Recap: Week 4: January 25th – 31st, 2016

Weekly Recap

Hey Guys! Hope you all had an amazing week. This week I increased my tri training slightly. I am still working out a balance but good thing I have 6 months until my half ironman and 8 months until my full ironman – plenty of time!

Monday: Speedwork: 1 Mile up – 1600m @ 7:05, 400m recovery – 1200m @ 7:05 – 400 recovery – 1200m at 7:13 – 400m recovery – 800m at 7:30 – 400m recovery – 2 miles down – Total: 7 Miles at 8:10 average // Leg Day – working set squats 4×10 @ 85 lbs (moderate weight) and working set deadlifts 3 x 4 @ 95 lbs (heavy weight).

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Tuesday: Brick Workout #1 – 45 min on spin bike followed by 6 miles easy PR from 9:15 – 8:34 (8:54 min/mi average)

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Wednesday: 1.2 mile swim (longest endurance swim yet) @ 2:05/100 – Total Time: 39:41 followed by Shoulders and Chest (working set for Bench = 70 lbs 3×6)

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Thursday: 7.5 miles assessing HR @ 8:15 min/mi average and 106 average HR. (I dont know why my HR was so low on this run – I am going to play the perfect weather and extra sleep 😉 ) Followed by Back – Working set Barbell Rows 60 lbs, Lat Pulldown 70 lbs, Cable low row 75 lbs.


Friday: 12.5 mile long run @ 9:06 min/mi average (This run was not my favorite – can we say lead dead legs and body but it was done). Followed by Bis and Tris


Saturday: 75 minutes on Bike Trainer


Sunday: Rest Day


Totals: Run: 33 miles (~4 hrs, 45 min); Bike: 2 Hours (all on trainers); Swim: 1.2 miles (40 minutes)

Hope you guys had a wonderful last week of January!

With Love and Training,

❤ Kindal (RunningWithStrength)

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Five Friday Favorites: New Purchases and Finds

Friday Five, Gear

#1: Cycleops Fluid Pro Bike Trainer

So I just got my trainer this week. I am SO SO SO excited because even tho I live in a place where biking outside is always an option due to the weather I unfortutely work some pretty insane hours 8-8 (sometimes 9 or 10PM). So that leaves training for the wee early morning hours in the dark which is NOT safe so the trainer is the perfect solution for my training needs as we work towards become an Iron(wo)man!!!

#2: Lululemon Bathing suit top I am going to use as my Tri Top

I found this top when Jennifer and I visited Lululemon when she was intown for Rock and Roll Arizona. I thought it was adorable on the hanger and when I put it on it could not have been a more perfect fit so I splourged and made the purchase. You gotta feel pretty and confident even when racing!

#3: HoneyStinger New Maple and Salted Caramel Gluten Free Waffles

As a ambassador for the #HSHIVE I couldn’t not mention the new release item. I tried them this morning instead of my normal SaraLee 45 calorie toast and they were really good and the flavors for me are my FAVORITES so that doesn’t hurt either.

 

 

#4: RooSport Pouch

I guess I have been using this for a while. I purchased it at the Disneyland Half Marathon Weekend  Expo in September. I was a little weary at first but I’ve grown to really love it. It is small, convienant, and my FAVORITE part is it NEVER rides up. The only negative is that if your shorts are a little loose it will weigh them down (lessons learned). They even make 2 sizes – iPhone 6 and smaller and iPhone 6+.

 

#5: Gu Chews in Mini Packs

I have been loving these lately. As my long runs are shorter in duration 12-16 miles lately I don’t always want a huge amount of fuel. So the pack is about 90 calories and contains 4 chews – nice for portioning out how much you want the package is so small and not bulky it makes it super easy to carry. I have tried the Salted Caramel Apple and Strawberry – My favorite is Strawberry ❤

Hopefully this helps you guys determine some new splurges or fun finds you might want to try. Hope you have any amazing weekend – for me its work :(!

With Love and Favorites,

❤ Kindal (RunningWithStrength)

Weekly Recap: Week 3: January 18th – 24th, 2016

Weekly Recap

OMG we are to the last week of January! Do you guys ever think the older we get the more time just flies by in a split second – I seriously think it is insane. Anyways this week I finally started feeling more like myself despite the ridiculous amount of soreness I felt from last Sunday’s Half – my legs were like DEAD! So I kept things light this week and next week back to the speedwork grind.

Monday: 2000m (1.25 mile) swim. 5 x 400m repeats with 45 second rest averaging 1:45/100m + Lifted Back


Tuesday: 7.25 miles recovery run at 9:33 min/mi + Legs

Wednesday: 7.05 miles (1 hour) at 8:30 average – 10 min w/u – progression change every 5 min from 9:15 – 7:45 – 8:12 – 10 min c/d


Thursday: Bis/Tris/Chest

Friday: 6 Miles easy paced 10:15 min/mi assessing heart rate. Honestly felt like i sort of more ran/walked this just because I was more focused on figuring our the whole HR thing and well I failed lol – so much to learn lol.


Saturday: 15.75 Mile Run @ 9:35 min/mi – I tried to assess HR on this run too and kept is slower I am still not sure how to control my heart rate b/c when I slowed the pace my HR went up and when I sped up it slowed down – I was pretty perplexed but I think we will get there (eventually).

Sunday: 18.25 Mile Bike Ride at 13 mph average

Totals: Run: 36.05 miles (4:45 minutes); Bike: 18.25 miles (1:24 minutes); Swim: 1.25 miles (50 minutes)

Hope you all had a wonderful Week!

With Love and all things hybrid athelte,

❤ Kindal (RunningWithStrength)

 

Five Friday Favorites

Friday Five

So my blogging has been taking a suffering lately. I think it is mainly due to the fact that real life work has just been crazy insane and I am just unable to catch up especially with being stick since the beginning of the year. But here is 5 things I have been loving…

#1: Dannon Light and Fit Greek Mousse

I just love how light and fluffy it is is without me feeling like I am eating complete air and not getting the most volume out of my yogurt. I have tried coconut vanilla, stawberry shortcake, and cherry cheesecake and the cheese is my favorite. (Macros: 80 calories, 11C/9P/0F)

 

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#2: Align Lululemon Pant

These pant are advertised as the “naked feel” and they are just that. They are by far the most comfortable legging I have ever worn – just like wearing PJs that are socially acceptable.

#3: Thomas Maple French Toast English Muffins

OMG!!! These are by far my NUMBER 1 english muffin flavor ever! They taste just like french toast with maple syrup and I top them with cream cheese or butter when they are nice and warm and it just warms my heart. I loved them so much I stocked up the freezer with 2 more boxes and plan of getting more.

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Search at your local grocery or multiple groceries – NOW – you have been warned! 😉

 

#4: The Fit and Faithful “Always be Joyful” Tank

The tank just got restocked so make sure to get yours while they are HOT and before they sell out!

#5: Procompression #TheGibblers

One of the most famous sock in procompression history is back in stock and you don’ want to miss out. (All sizes still available). Use CODE: MCS for 40% your order and free shipping on all orders $25+. 

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With Love and Few of My Favorite Things,

❤ Kindal (RunningWithStrength)

 

 

RnRAz 2016 Half Marathon Race Recap

Race Recap

This past weekend was the annual Rock and Roll Arizona Marathon Weekend and this was my third year participating since moving to Arizona 2.5 years ago. I ABSOLUTELY LOVE LOVE LOVE this race – the course is just so so pretty, flat and fast! It’s an amazing experience and a destination race for sure if you love to travel because there is no better time to visit Arizona than the winters!

Goals for the Race

To be honest I had put it out there to a few people that my goal was to break 1:40 at the RnRAz and since Jennifer (@JBirdRuns) was coming to town I knew it would be a possibility because she is FAST and could pace me and run amazingly on a flat course since she is used to the San Fran hills. However, life if full on unexpected twists and turns and I ended up with this horrible cold that still lingered until race day so I had to alter my goals. I was unsure if I was even going to be able to run the race let alone break 1:40. So I decided my new goal was to try my best and push my hardest and to enjoy every minute of getting to run with Jennifer and see where that brings me…

Pre-Race and Girls Weekend Activities

Jennifer flew in from San Fransisco around 8:45 PM on Friday and priorities we headed straight for FROYO! We had froyo and stayed up late talking (11:15 PM – YOLO haha – we are grandmas this was a big deal).

Froyo at Yogurtology (Mine Left, Jennifer Right)

Saturday we slept in until around 8:00 and then got dressed and ready (in lulu of course) and headed to the Expo. It was so much fun to have someone to expo with who loves it just as much as you – I mean the hubs is usually a good sport but he is more like these people are crazy. We walked down every isle and visited every booth with the custom RnRAz Lululemon booth being our favorite and highlight!

Lululemon RnRAz Expo Booth – Signs were at mile 6.5

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Mandatory Bib Shot

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Gotta represent with my Procompression Family

After we left the expo we headed to the Lululemon outlet (it’s like 1 of 6 in the world I think – lucky me – I will be sad to leave Arizona in July). We both did amazing and scored some AMAZING DEALS. After we headed to True Food Kitchen where we enjoyed brunch and then stopped by the Lululemon at Scottsdale Quarter and then headed back home to get matching throw away sweats at Walmart and get ready for dinner.

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Lunch at True Food Kitchen Scottsdale

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Walmart Matching throw away sweaters

I always know Jennifer loves to have a spaghetti and meatballs for every pre-race meal. So I mean I couldn’t let her down so we went to our local favorite italian restaurant Babbo for dinner with my husband. Jennifer got spaghetti and meatballs (of course), I got my usual chicken with roasted veggies and a side of pasta (which ended up being a full size adult dish and I took the rest of it home for my husband’s Sunday dinner), and my husband got a giant calzone! Additionally, Jennifer and I split a glass of wine which was so cute and the perfect amount to make a girls weekend complete – lululemon, racing, froyo, wine, and numerous food porns  – doesn’t get much better than that ladies and gents! 😉

 

Once we got home from dinner we got all our pre-race stuff laid out and ready and then headed to bed for our 5 a.m. wake up call for “RACE DAY”!

Kindal (LEFT): Shoes: Saucony – Top: Lululemon Amala Tank – Shorts: Lululemon speed shorts – Socks: Procompression – Watch: TomTom Cardio Multisport – Gels: Honey Stinger – Headband: Sweaty Bands // Jennifer (Right): Shoes: Saucony – Socks: Stance – Top: Nike – Shorts: lululemon speed shorts – Watch: Garmin Forerunner 225 – Gels: Gu Salted Caramel – Hat: Nutzo 

 

 

Race Day

Race day started bright and early at 5 A.M. I had a Thomas Maple French Toast English Muffin (seasonal item – and my favorite flavor by far) with cream cheese and coffee for breakfast as we drove the 45 minute drive to Tempe for the race start. Once we got there parking was easy and we went to potty break #1 and bag check. After I sipped on Powerade Zero with BCAAs until the start with some photo ops and 2 more potty breaks before eating a mini vanilla PowerCrunch bar before the gun at 7:50 AM and we were in corral 2 so we started about 2 minutes behind the wheelchairs which was awesome!

I knew from the beginning of this race it was going to be a hard one for me and I was going to have to work if I wanted a PR. My nose was snotting (I carried half a box of tissues in my shirt), my lungs were wheezing, but my heart was in it – no way was I giving up with Jennifer flying here to run with me and pace me – she is just the best. I kept hoping for 1:40 but I knew the further we got along the less likely I was going to reach that goal. I honestly don’t think I have every worked as hard in a race as I did this past Sunday – I definitely kept asking myself “How Bad Do you want it?” and telling myself “You Can Do Hard Things”!!! But the course was beautiful, weather perfection, and the company I just couldn’t ask for a better friend and cheerleader! I didn’t make it sub 1:40 but Jennifer ensured I had a PR and pulled across the finish line at 1:41:41 a 3 minute PR from my Half in December and a 15 minute PR from RnRAz 2015! I was so thrilled but worried because I could not catch my breath for like 10 minutes after the race and thought I might pass out or vomit but after the 10 minutes passed and I got my inhaler all things came through and we were off to photo ops – the important stuff!

 

The Splits

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Splits from Jennifer’s watch because I was dumb dumb and forgot mine! 😦

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The Bling

I got TWO MEDALS – Rock and Roll Half and Desert Double Down for completing Vegas and Arizona in one calendar year! 🙂 🙂 🙂


One Year Transformation

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2015 my comeback year! ❤

 
Post Race Thoughts/Reflections

I am so glad I did not give up on myself during this race despite wanting to and that Jennifer did not let me. I realized that I need to learn to dig deep and get comfortable being uncomfortable because I seldom ever do that when really reflecting on past race experiences and during my training. I tend to just give in or give up when it gets way out of my comfort zone or when I believe I can’t do it. But this race I didn’t give up or give in and it reminds me that I can do hard things and push my limits if I just realize that pain is temporary and push through. So my New Year’s resolution for this racing season of 2016 is to work to comfortable being uncomfortable! Also just wanted to thank Jennifer for all she did for me in this race – cheerleader, supporter, bestie, it all – she was amazing and sacrificed her own PR for me to have mine and for that I will be forever grateful for her and our amazing friendship! ❤

p.s. you can check out Jennifer’s recap of the weekend HERE.

With Love, Race Recaps, and Twinsie/Bestie Girl RunCations,

❤ Kindal (RunningWithStrength)

Weekly Recap: Week 2: January 11th – 17th, 2016

Weekly Recap

Hey Guys! Week 2 of January was umm rough – My cold got worse and my training had to take a cut but lucky for me my bestie @jbirdruns visited Arizona and helped to push me to a PR at Rock and Roll Arizona despite my previous notions that it was a lost cause!

Monday: 5 Miles @ 8:00 min/mi with 158 bpm average HR + Shoulders


Tuesday: 4 Miles @ 9:37 min/mi + Back
 Wednesday: 45 minute cycling


Thursday: 4 Miles @ 9:21 min/mi


Friday: 1600 meter endurance swim in 32:15 averaging approx 2:00/100m + Bis/Tris/Chest


Saturday: Rest Day + RnRAz Expo and lululemon adventures with Jennifer – Runners Makes the Best Friends 🙂

 

Sunday: RnRAz Half Marathon PR @ 1:41:41 7:45 min/mi average! Recap to Follow!

 

Total: 26.1 Miles (approx 3 hours) + 45 minutes cycling + 1 Mile Swimming (30 minutes)

Hope you guys had a wonderful weekend! And congrats to everyone’s racing accomplishments this weekend – whether it be a PR in Fun, Distance, Pace, or All of the Above! ❤ ❤ ❤

With Love and Training,

❤ Kindal (RunningWithStrength)

 

 

 

Weekly Recap : Week 1 : January 4th – 10th, 2016

Weekly Recap

Welcome to 2016! I seriously can’t believe it. This will be my first full year blogging and I’m pretty excited!

So far 2016 has not treated me so well as work was slammed, I got pneumonia/bronchitis, and my right hip flared up on Monday requiring an ART apt and a skipped leg day. Hopefully this means all the crud is going to be gone for the year after this week! Phew!

As far as this week goes it was the start of my new training plan that Katie and I are working on to prepare for my upcoming marathon as well as the ironman. I cut my runs down to 4 days per week and added in 1 swim session and 1 bike session per week with 4 lifting sessions. This block of training is set out for the next 8 weeks until the Phoenix Half on Feb. 27th and then we will see where we go from there! 🙂

With that being said here is how this week went….

Monday: 5 Miles assessing HR at an even 8 min/mi on the Treadmill and was supposed to be followed by legs but my hip was acting up so I stopped after one pyramid squat set maxing at 145lbs! (So it wasnt a total waste 😉 )

  

Tuesday: 5 Miles Easy at 8:45 min/mi outside and Shoudlers. ART apt in the afternoon and adjustment – I guess my back was slightly shifted most likely from all the contorsion I do trying to get comfortable on the airplane.

  

Wednesday: 1600m Swim – 200up – 1 x 12 100s with 30 sec rest – 200down + Back

 

Thursday: 8 Miles Speedwork on Treadmill average 8:20 min/mi – 1 mile up – 6×1200 @ 7:30 min/mi with 400 @ 10:00 recovery – 1 mile down

 

Friday: 45 Minute Spin session on spin bike at high RPM. I kept 100-115 the entire 45 minutes.

 

Saturday: 12 Mile LR at 9:13 min/mi + Arms/Chest. Not gonna lie today was a struggle due to my cold but if it was easy everyone would do it.

  

Sunday: Total Rest Day

 

Total: 30 Miles Running, 45 Min Cycle, and 1 Mile Swim + 3.5 Strength Sessions 😉

Hope you all had a wonderful week!

With Love and Hybrid Training,

❤ Kindal (RunningWithStrength)

How did the first week of January go for you guys?

Any new goals?

I wanna here some of your plans for 2016!!!! ❤ ❤ ❤

Plan for 2016: “The Year of the Triathlon”

Yearly Recap

It’s 6 days past January 1st is it still ok to discuss the “New Year Goals” lol?! Sorry for the delayed timing of this post but I wanted to be 100% honest with you guys about my plans and that involved me actually committing and pressing the race registration button and dropping $1500 dollars! :0 !!! So here goes nothing and a little look at what you will be watching me do/blog about in 2016…

January: Rock and Roll Phoenix Half Marathon with my Bestie @JBirdRuns

  
February: Phoenix Half Marathon

  
March: No planned Races.

April: Tempe Marquee Olympic Triathlon (This will be my first olympic triathalon and my first triathalon in 6 years!)

  

May: Revel Mount Charleston Las Vegas Inagural Marathon

  
June: No planned races.

July: Ironman 70.3 Muncie, Indiana Triathlon and moving to Ohio

  
August: No planned races

September: Airforce 13.1 or 26.2 in Dayton, Ohio

  
October: Ironman 140.6 Louisville, Kentucky Triathlon

  
November: No planned Races

December: No planned Races

So there is my month to month breakdown of the next year and what is officially set in stone. As far as 2015 it was the “Year of the Marathon” and becoming a Boston Qualifer! But for 2016 it is going to be the “Year of the Triathlon” and becoming a Ironman! EEEKKK!

With Love and the Future of 2016,

❤ Kindal (RunningWithStrength)

 

Weekly Recap: December 28th, 2015 – January 3rd, 2016

Weekly Recap

Welcome to 2016!!! This week was rather uneventful as I was dealing with a foot injury on my 1st metatarsal and took some rest as I feared that I had developed a stress fracture or worse. Good news though – I xrayed my foot at work (perks of being a Physician Assistant at an Urgent Care and reading your own x-rays 😉 ) and there is NO FRACTURE – HALLELUJAH!!!! 🙂 🙂 🙂  !!!!

Workouts:

Monday: 4 Miles @ 8:45 min/mi + Shoulders

 

Tuesday: 4 Miles of Hill Repeats + Legs

Wednesday: Spin Class + Back – Let me tell you spin class REALLY HURT after Leg Day and Hill Repeats – feel the burn!

Thursday: Bis/Tris/Chest/Abs

 

Friday: 1 hour on Elliptical

Saturday: Rest Day

Sunday: Rest Day

 Totals

Weekly Mileage: 8 Miles

December Mileage: 135 miles

2015 Yearly Mileage: 1660 Miles

 

With Love and New Years,

❤ Kindal (RunningWithStrength)