Monthly Recap: March 2017

Monthly Recap, Weekly Recap

March Miles Total and Peak Month of the Boston Marathon Training is over. I started this month off recovering hard core from the flu and the last week of this month dealing with an unexpected niggle in my calf. So in out with not so great and out with the not so great but oh well that is what life throws you! This month was very anti-climatic as far as training goes. No big milestones of things to note in PRs basically just the day in and day out grind of marathon training. I did hit my highest weekly mileage ever at the end of peak week at 72 Miles on top of swimming, biking, strength training, and working FT so all things considered I am happy with how March went but I just don’t have anything WOW to report haha! Anyways here we go into April – the Boston Marathon 2017 is finally here and I seriously cannot believe how fast the time has flown since I qualified 18 months ago!

March Miles:

  • Run: 271 Miles // 37:48:16
  • Bike: 545 Miles // 31:16:52
  • Swim: 24,100 yards // 7:13:41
  • Strength: 3:00:00
  • Total: 830 Miles // 79:18:49

With Love and Training,

❤ Kindal (RunningWithStrength)

 

Advertisements

Weekly Recap: Week 12: March 20th – 26th, 2017

Weekly Recap

Boston Training Week 13 out of 16 and Peak Week COMPLETE! Hallelujah!!!

To say that I was ready for peak week to be over is an understatement. I am not sure what is worse the peak week paranoia and craziness or the taper craziness in thinking you aren’t ready and going to fail in your upcoming race. This week I am not going to lie has been filled with many meltdown and doubts. My legs are dead and tired and I am fully feeling the effects of this training cycle and quite frankly I just had the I don’t care give up attitude. Thank goodness of Ashley pulling me along with her pep talks and “you can do it” and “you are so ready” attitude because otherwise I would have been left in a dark place. She really is the absolutely amazing – my shoulder to cry on and someone to lift me and catch me right when I am about to fall on my face. If you don’t have one of these friends currently in your life – I hope someday you find one because they seriously are a gift.


Monday:

  • Run: 7 Miles Easy on the Treadmill at 9:03 min/mi
  • Bike: 30 Minutes Z1 on Trainer
  • Run: Brick Run 3 Miles Easy at 9:17 min/mi
  • Work: 10AM- 10PM

Tuesday: 

  • Run: Hill Steady State Run 11 Miles Total at 8:05 min/mi
    • 8 Miles 7:47 min/mi with 250ft gain, HR 159 // 3 Mile cooldown at 8:52 min/mi
  • Cycle: Zone 2 1 Hour Cycle
  • Run: Brick Run with Ash – 7 Miles at 7:49 min/mi
  • Swim: 1500 yds Easy Swim and Drills at 1:50/100yd average

Wednesday: 

  • Run: Recovery Run 4 miles at 8:41 min/mi
  • Bike: Long Bike on Trainer with Ash – 3:00:00 (approximately 54 miles) with Intervals
  • Run: Brick Run 5 Miles at 7:50 min/mi with Ash
  • Swim: 2000 yards -1:48/100yd (workout below)
    • Warm-up: 500 Free // Drills: 200 Pull, 100 Fist, 200 Paddles/Pull, 100 Catch-up, 200 Paddles/Pull  // 3×150 Variable Build – 100 Easy, 50 Hard – 1:45/100 – 50 Easy, 100 Hard – 1:40/100 – 150 Hard – 1:36/100 // Cool-down: 250 Pull
  • Strength: Back/Shoulders (15 Minutes)

Thursday:

  • Run: 20 Miler #3 with Ash – 8:04 min/mi average – 920 ft Gain – HR 160 Average
    • To be honest this was probably my worst long run of the training cycle. I am just not sure if I was just tired or unmotivated but I was just dragging. The night before I went to bed I felt dizzy and nauseous and the Stomach Virus and Influenza are going around the ED so I figured maybe I had a touch of it but anyways the last 2 miles Ash went to pick it up and I felt like I might pass out which was odd because I was feeling ok besides being tired and whiny about the hills, wind, and cold but I was worried. It seemed to pass as the day progressed but Honesty first! 🙂
  • Work: 2PM- 12AM

Friday:

  • Run: 5 Mile Recovery Run at 8:44 min/mi
  • Bike: 1 Hour on Trainer Easy Zone 1 Spin out
  • Swim: 1500 yards – 1:50/100yd average
    • 5×300 Pull with 2&4 with Paddles and Negative Splits – 1:56,1:46,1:51,1:45,1:49

Saturday:

  • Run: Tempo 10K with Ash – 6.14 Miles at 7:29 min/mi (HR 152) – 10 Miles total at 7:50 min/mi
    • 10K was a good idea because there was no way I was going to push myself at this point in the training cycle at the end of a long week so I figured I would Tempo/Steady state the run. I’ll admit I did not put forth serious effort as I maybe have should by my heart just wasn’t in it. I walked a couple times during the race and just kind of Zoned out. It was actually kind of nice and gives me some hope that on Tapered legs my marathon effort might be right near by dream goal – at least that’s what Ash tell mes ;)! 
  • Bike: 1 Hour Spin out on Trainer in Zone 1
  • Work: 2-12AM

Sunday:

  • Total Rest Day
  • Work: 12-10 PM

Weekly Totals:

  • Run: 72 Miles // 9:54:40 – HIGHEST WEEKLY MILEAGE EVER!!!
  • Bike: 112 Miles // 6:30:00
  • Swim: 5000 yards // 1:30:39
  • Strength: 1 Sessions // 0:15:00
  • Total: 187 Miles // 18:10

With Love and Boston Training,

❤ Kindal (RunningWithStrength)

 

 

 

 

 

Weekly Recap: Week 11: March 13-19th, 2017

Weekly Recap

Another Week Down and Boston Marathon Training Week 12 is Complete. To say that I am getting a little concerned about my performance at Boston is an understatement. My body just seems worn down and tired ever since I went through that flu thing and the Phoenix Half. I have failed speedwork 2 times since and while I nailed last week’s Tempo Run this week’s 5K Tempo left much to be desired. I know I need to cut myself some slack we are after all in peak marathon training and this is where the fatigue sets in and I worked a 40 hour crazy work week plus traveling. But I am human and doubts are there I am just hoping race day is as magical as I have dreamt it to be!

Monday:

  • Run: Failed Attempted at Speedwork – 6 Miles at 8:24 min/mi. I went to the track it was cold and very windy so I called it after one repeat and did easy miles on the treadmill.
  • Bike: 90 Min Progressive Z2 Ride on the Trainer
  • Run: Brick Run 8 Miles at 8:05 min/mi on Rolling Hills and 132 HR!
  • Strength: Leg Day (20 Minutes)
  • Swim: Easy Swim 1:49/100yd

    Tuesday:

    • Run: Easy Run – 3 Miles at 9:11 min/mi
    • Bike: 1:00 on Trainer in Z2
    • Run: Brick Run – 3 Mile at 8:57 min/mi
    • Strength: Bis/Tris/Chest (15 minutes)
    • Work: 2-12 in ED

    Wednesday:

    • Run: Easy Run – 7 Miles at 8:34 min/mi
    • Bike: 30 minute Z1 Recovery Spin
    • Run: Brick – 2 Miles at 8:45 min/mi
    • Work: 12-10 at ED

      Thursday:

      • Run: Long Run with Ash on Rolling Hills – 750 ft Gain, HR 158
        • 3 Loops with Negative Split: 8:14, 8:01, 7:56 (Last 3 Average 7:46)
      • Swim: Interval Long Swim – 300 yards at 1:38/100yd
      • Strength: Back/Shoulders (25 minutes)
      • Bike: 45 minutes easy Z1 recovery cycle
      • Run: 2 Mile Brick at 8:44 min/mi

        Friday:

        • Run: Recovery 8 Mile Run at 8:52 min/mi
        • Bike: Long Ride – 3 Hours // 55 Miles with Intervals
        • Swim: Easy Pull Swim – 1000 yards at 1:53/100yd
        • Work: 2-12 in ED

          Saturday:

          • Run: 8 Miles @ 8:12 min/mi with 5K Hilly Tempo at 7:27 min/mi
          • Work: 12-10

            Sunday:

            • Total Rest Day

              Totals:

              • Run: 65 Miles // 9:05:51
              • Bike: 120 Miles // 6:45:00
              • Swim: 5000 yds // 1:26:04
              • Strenght: 1:00:00
              • Total:  188 Miles // 18:17

                With Love and Training,

                ❤ Kindal (RunningWithStrength)

                 

                 

                Weekly Recap: Week 10: March 13th – 19th, 2017

                Weekly Recap

                Week 10 of 2017 and Week 11 of Boston Training Complete – only 2 more hard weeks of Boston training and then its Taper Time. This week I felt like I had some great runs and also some really hard/disappointing runs. I could tell my body was healing but also humbled by the reality that it still wasn’t quite ready for what I mentally wanted to accomplish. However, I am starting to feel more like myself which was a confidence booster going into this week and the next 2 weeks of peak training for the marathon.

                Monday:

                • Run: 6 Miles 8:10 min/mi
                  • I called this run my failed attempt at speedwork. I tried on the treadmill, moved to the track, back to the treadmill and basically just quitting. Sometimes you win sometimes you loose my body just wasnt ready.
                • Strength: Legs and Shoulders (30 minutes)
                • Swim: 1500 yards of Techqnique/Drills  at 1:57/100yd
                • Bike: 1:15:00 Z2 Progressive Traine Rider
                • Run: Brick Treadmill Run – 4 Mile at 8:17 min/mi

                Tuesday:

                • Run: 8 Mile Easy Treadmill Run at 9:24 min/mi
                • Bike: 45 minute Trainer Ride Easy
                  • Brick Run: 2 Miles at 8:59 min/mi
                • Swim: 2500 yards at 1:45/100yd – mix of 200s, 100s, 50s
                • Strength: Back (10 minutes)
                • Run: 5 Miles at 8:35 min/mi

                Wednseday:

                • Run: Easy Run at 8:29 min/mi
                • Bike: Long Bike on Trainer with Intervals with Ash – 3 Hours // 54 Miles
                  • Run: 2 Mile Brick at 8:48 min/mi
                • Swim: 1100 yards with Pull Bouy at 1:49/100yd

                Thursday:

                • Run: Tempo/Steady State on Hills at 7:32 min/mi with 330 ft gain
                • Bike: 1 Hour Easy on Spin Bike
                • Strength: Arms/Chest (13 minutes)
                • Fly to Florida for Disney Trip

                Friday:

                • Run: Long Run: 20 Miles at 8:00 min/mi with Mel (@motherrunnermel) in Florida
                • Disney Day!

                Saturday:

                • Run: Easy Run on Tired Legs – 7 Miles at 8:35 min/mi
                • Disney Day!

                Sunday:

                • Total Rest Day
                • Fly back to Ohio

                Totals:

                • Run: 70 Miles // 9:43:00
                • Bike: 105 miles // 6:00:00
                • Swim: 5100 yds // 1:32:41
                • Strength: 3 Sessions // 0:53:00
                • Total: 178 Miles // 18:09

                With Love and Training,

                ❤ Kindal (RunningWithStrength)

                Phoenix 2017 Half Marathon Race Recap

                Race Recap

                Another Phoenix Half Marathon in the Books! When I started my Journey to Boston 2 years ago it was at the Phoenix Half Marathon. I told myself if I could go Sub 1:50 at the Phoenix Half I would set forth on My Journey to Boston and I finished that race not only Sub 1:50 with a 1:47:23 but a PR that I hadn’t broke in 6 years! I ran the race last year in my pursuit to break 1:40 and finished in 1:38:42 and then this year I am not going to lie I wanted to break 1:30 but I ended up coming down with the flu 3 days before the race and even with ideal race conditions my body just wasn’t up to par  and was worsening the closer I approached the race. I still walked away with a PR and a SOLID effort on my part and I left everything out on the course and finished in 1:32:46 and a 6 min PR from last year and a 2.5 min PR from Tuscon in December. So I guess while I was disappointed in how the race ended up going I can’t be disappointed too much because those are BIG gains!

                Pre-Race (Friday):

                • Jess (@marathoner_jess) and I flew out from Cincinatti at 12:30 on Friday and arrived in Phoenix a little before 3PM. We had a little trouble with the Lyft/Uber situation and then finally made it to the Expo just in time for the WeRunSocial meet-up at 4PM and by barely made it I mean we swung in with our luggage just in time for the group photo-op lol. After I met around with all my favorite people we toured the expo and loaded up with race day fuel and goodies. After Roxy, Jess and I headed to Walmart for throw away sweats and then to dinner. My go to is most definitely Pizza, Bread, Pasta – ALL THE CARBS. After we headed  home and laid out our race day attire and tried to get some sleep (approximately 3 hours) before the 3:30 AM wake-up call!

                The Outfit: #FlatKindal

                img_0617

                Race Day Morning:

                • Race Day Morning came pretty early after going to bed after 11PM and a restless night of sleep of sweats from the flu and a wake up call of 3:30 AM. I woke up got dressed and made my pre-race breakfast of Blueberry English Muffins x 2, Coffee, and Powerade Zero with BCAAs. We planned to leave at 4AM which would get us to the buses at 4:30-4:40 and give us 1 hour to spare before the last bus. Everything went as planned I had my English Muffin, Coffee, and was sipping on my powerade when we hit the exit for the race. We spent close to an hour on a 1 mile stretch. To say I was STRESSED would be an understatement. I was scared we were going to miss the bus completely and thus NO RACE. Additionally once we entered the line Jess realized she left her bib at home and if you know most races no bib = no bus. But we improvised and made her gear check sticker into a bib and boom problem solved. Once we got to the bus line I was in DYER need of a bathroom. So I ran to the closest hotel and when I went to get up from the bathroom it hit me like a ton of bricks my back completely spasmed up to the point where I couldn’t stand and I was like OH SHIT! I was gonna miss the bus as Jess was calling saying we were to the front of the line so I sprinted back and sat on the curb hoping it would pass. Once we got on the bus it took almost the entire 13 Mile ride for the pain to go away but I was still anxious about it. Once we got to the start we waiting in the potty line again for Jess and I to use the restroom. I generally have to go at least twice before a race start. At this point I hate half of my 2nd English Muffin and split Jess’s HS Waffle and went to go line up with the 1:30 Pacer. I searched for Keenan (@Keenforarun) at the start but couldn’t find her as we had planned to run together  (she got stuck in the bathroom). After the national anthem I stripped by extra layers, put in my headphones, and thought ok you’re gonna have to fight for this.

                The Race:

                • Usually my strategy in this race is a negative split. It is a negative/even split course with very little variability. But today i was not sure what I was gonna have so I just started off with the 1:30 pacer and tried to hold as long as I could which ended up being up until Mile 4-5 then I watched him fade into the horizon. I set my watch to show time, mileage, and pace. Usually I watch my HR but during this race I thought it would just be pointless. It obviously would have been (see below) my HR was SKY HIGH for me! I have to say I had to fight for every single mile of this race. It was hard from Mile 2 onward. Everytime I would see my pace dropping on my watch I would try to push with all I had in me just counting down the miles one my one. It was emotional. I felt like I was fighting for paces that in training had come so much easier and I could hear myself wheezing in between the songs but just tried to ignore it. I felt like throwing in the towel. But I realized I had to give all I had and hope that was enough. So I just kept fighting mile my mile marking off the aid stations and the mile markers.  I know the course well as this was my 4th time running (1 Full, 3 Halfs) and just counted down the landmarks in my head until it was going to be over. It was hard because I could remember feeling so much stronger and having so much left those final miles in the past 2 years and this year I just was fighting tooth and nail with everything I had the last half of the race or to be honest since probably Mile 2-3. The final mile is downhill and then flat with a couple turns into the finisher chute. When I hit the final turn for the 0.1 I checked my watch and saw 1:32:00 and was like ok pull your crap together and do everything you can to get under 1:33 and BOMB 1:32:46. Keenan came in shortly after in a time of 1:32:43 she automatically said we would have ran the whole thing together if it wasn’t for the portapotty situation but to be honest she ran a much smarter, better race than I did. But I was so proud of her finally get a PR she deserved on an ideal race day and she looked so strong and happy! Jess (my client and friend) also nailed a HUGE PR and pbroke the 1:40 barrier in 1:39 – heck yes!

                Race Day Stats:

                Post Race Feelings:

                • I think this why I have been avoiding this recap. I don’t want to sound whiney but I also just want to be honest. You think with a 6 min course PR in a year and a 2.5 min Half PR in 2 months I would have been over the moon but instead that wasn’t exactly my feelings. I crossed the finish line sat on the curb and silently let a few tears of disappointment role down my cheek while I texted Ashley saying sorry I sucked. I wanted a Sub 1:32 and really I wanted close to a 1:30 based off my training and tapering I knew I had it in me or at least a very good shot at it. I felt like I had fallen short of my goal and even though it was a PR it was probably one of the worst races I have ever had emotionally and physically. I have had crappy races but not on this course. This is my course where I feel strong and just plain happy and on race day I had to fight tooth and nail for every mile. I was fighting for paces that I held in training with much less effort and  way lower heart rate. Obviously I was sick and that plays a role and probably shouldn’t have been racing period if I was being honest but I felt like my will and my watch were just not matching the whole course. I just felt defeated and quite honestly still do. It sounds whiney especially with the outcome and it most definitely was not a bad race but I just didn’t feel strong or in control and felt like my goals at Boston were shattered on the Phoenix Half Marathon course. I want BIG things at Boston. I want to be able to keep up with Ashley and run the whole marathon hand and hand stride for stride and make it the experience of a lifetime but in that moment crossing that Phoenix Half Finish line I felt like I had lost all hope of that happening. Obviously Ash had other things to say to me that were definitely not along the lines of all those thoughts – her words were more “you’re amazing” and “that race should give you all the confidence”. But still sitting here 2 weeks later I can’t say that it did and I am still left empty from a race despite a great PR. Dont get me wrong I am super thrilled with what I accomplished I willed by body to do something it couldn’t before in a condition it was unfit to do so. But in the aftermath I also trashed my body leaving me with nothing left in the tank after the race and recovery that seemed to drag forever. Anyways those my real and honest thoughts – no bs no fluff. I know its probably not inspiring and quite frankly a little whiney but when I look back years from now reading this recap I want to know the raw honesty I felt in that moment and see how far I have come. There are always more races and each race we do from a 5K to Marathon to an Ironman molds you into a better athlete and different person. The Phoenix Half Marathon 2017 has definetly changed me. It taught me I am capable of pushing my body mentally and physically even when I believe I have nothing left to give but it also taught me disappointment and the ability to pick myself off and move on when races don’t exactly go the way I had wanted.

                Official Race Photos

                 

                With Love and Racing

                ❤ Kindal (RunningWithStrength)

                National Women’s Day

                #WomanCrushWednesday, #WomenCrushWednesday, Running

                International Women’s Day! It means something different to every individual woman. For me it is the aspect of women uplifting women on a daily basis – supporting each other in the highs and lows. Today I wanted to take a moment for say a special thank you to two women in particular that have changed my life in more ways than one.

                Jennifer Kyle (@JBirdRuns)

                • Jennifer and I met through being simultaneously coached by Katie (@Katiesfitscript) over 2 years ago now. We seemed to click right away and automatically became “twinsies” as our personalities were almost identical. Our significant other’s thought we were imaginary text buddies and really doubted if either one of us existed until Jennifer finally came to stay with me 1 year ago for Phoenix Rock and Roll. Jennifer has been my rock since I started my quest for Boston as we both started our journey at the same time and Boston Qualified within weeks of each other (told you twins). I seriously don’t know if I would have made this far without her. She gave me the confidence when I didn’t have enough myself. She supported me and always believed in me even when my doubts were overwhelming. She has been my silent cheerleader and rock to pull from when I am racing. I always know she is tracking on the other end. You don’t find friends in life often that just really get you to the core the good and the not so good qualities. A person that you can share the highs and lows of life and training with step for step. I am so grateful for this woman and seriously cannot wait to hug her in Boston it is going to a long 1.5 year wait!

                Ashley Davis (@ahappypace)

                • Ash and I met just last September in person when she and I both were relocated by the Airforce for our husbands jobs. I was nervous our friendship wouldn’t last past our first run especially because I had already planned on being BFFs lol. Luckily that did not happen and as fate would have it she not only became by BFF but one of my greatest blessing in my life and running. Ash is TOUGH and has determination and grit that I have never seen in a human being in my life. If anyone can fight and overcome obstacles it is her. She has taught me that I can capable of so much more than I ever believed in myself and taught me that the fight is worth it at the other end. She is my running partner in crime and also my shoulder to cry on and ear to complain to when things are just not going well. She gave me a place to call home in Ohio and a forever friend. She is truly one of my biggest blessing given to me at a time I really needed it. While fate brought us together I undoubtedly know she will be my best friend forever near or far. She is an incredible woman and seriously one of a kind. You don’t find friends or people like her often in life and I count my blessing everyday that I get to call her my best friend and running partner. I cannot wait to storm our first Boston together in just a short 40 days! I am hoping it is going to be nothing short of AMAZING!

                With Love and International Women’s Day

                ❤ Kindal (RunningWithStrength)

                Product Review: BioSkin Tights

                Gear, product review

                Recently I reached out to BioSkin to collaborate in a partnership to review their compression tights. I had always been interested and with Ash constantly raving about her  “fast pants” I couldn’t help but want in on the gains. I was super happy when they agreed to collaborate and am even more happy to report I LOVE THEM!

                BioSkin Sole Sister Compression Charcoal Hex Tight Information

                • Bio Skin tight material designed to provide high-level radial compression so it conforms nicely to the curves of the body. You can see the radial compression detail in if you look closly to the pattern/stitching of the tights and that the lines are very correspondant to the various muscles.
                • Bio Skin is also breathable, so perspiration evaporates right through it, and is hypo-allergenic so you don’t have to worry about skin reactions.
                • The Tights themselves have an oversized back zipper pocket (large enough for an IPhone6, Off-center ankle zippers to avoid achilles irritation, and reflective detail for night visibility.
                • The waist band of the tights I would say are mid/high rise (My favorite) and offer a draw string to tighten or loosen depending on the day ;).

                Screen Shot 2017-03-07 at 4.49.09 PM.png

                Experiences with the Tights:

                • Airplane Flight Attire:
                  • So I first tried out the BioSkin Tights on my Flight out to Phoenix for the Half Marathon. At first I put them on and thought well they aren’t very “compressive” I guess I was thinking they would be like compression socks for your legs lol. But then I wore them on the plane and got off and automatically noticed the first big difference – my legs didn’t feel like heavy/lead and then when I took them off later in the evening I realized the compression was most definitely there. I think this was my favorite surprise because the tights were compressive without being overly obvious making them the perfect travel attire for comfort and prehab. I will definitely say these are going to be my go to travel pants from now on because we all know plane fights and fresh legs do not go hand in hand.
                • Long Run in the Cold and Snow:
                  • I wore the compression pants during my long run last week with Ash. I was very impressed about the added subtle support the tights gave my legs. With recovering from the Flu I took all the help I could get and I could definitely tell a difference in my legs wearing the tights versus my normal running pants. My legs just didn’t feel as “fatigued” as I thought they would. Additionally during the run in the snow the material was “water wicking” and my legs never got wet or soaked from the snow. The material I would say was a medium thickness for tights just slightly more warm than a Nike Pro Tight but less warm than a fleece lined so the perfect pant for the 20-40 degree weather :).

                Benefits /Pros of BioSkin Compression Tights

                • Radial Compression. The compression gives your legs support in the right areas and is designed to follow the curvature of your muscles. Additionally I feel the compression is the “just enough” that you dont necessarily notice it until you take the pants off but you get the benefits. This is important because the compression is not restrictive which some compressive material can be.
                • Versatility. I feel the pants can serve multiple purposed from race attire to recovery attire. I am not going to lie these are most definitely my new go to “race/fast pant” but more importantly I am not flying without them again!
                • Weather Wicking. While this isn’t exactly unique to Bioskin I have a variety of tights and not all of them hold up to the elements. I was glad the Bioskin tight held strong through the wind and snow to protect my legs from getting overly cold in the elements.
                • Attention to Detail. I feel ike Bioskin really focused on making a unique product in which all the details are designed to optimize performance. I love the leg zipper placement to avoid irritation and also the addition to allow breathability in the borderline weather temperatures as well as the reflective details and large zipper pocket to hold the race day necessities.

                With Love,

                ❤ Kindal (RunningWithStrength)

                Disclaimer: This is a sponsored post however I did reach out to Bioskin personally to review their product. The thoughts and review are completely my own opinion and were not influenced by Bioskin in anyway.

                 

                Weekly Recap: Week 9: February 27th – March 5th, 2017

                Weekly Recap

                Week 9 (Week 10 of Boston Training) – This wasn’t exactly how I envisioned this week going but sometimes our bodies have different plans. I discussed some of this on instagram but leading into the half marathon by cold kept getting worse then I got the half raced it with everything I had and then my body just tanked. I woke up Sunday feeling sickest I had felt in a long time and I am sick with cold crap pretty often in my job. After flying home Monday and the lack of sleep from traveling my body was just tanked. I came home napped and had what I felt like nothing in me so I tried some easy walk/run miles (see workout below). Tuesday I woke up and thought after sleeping oh I am magically better and then I went for my run (see workout below) and stopped at a crosswalk and all of a sudden I started coughing uncontrollable and my chest was spasming and I felt like an anvil was on my chest despite taking my inhaler before leaving. At this point obviously I turned around went home and tried to rest before work. I went to work and thought I probably have pneumonia at this point but just tried to push through. After sleeping 12 hours Tuesday I woke up Wednesday feeling like I had turned the corner but I was no where near 100% but everyday over the week I have improved and I am hoping next week is a MUCH better week and I can go back to normal. So thats kinda how my week went outside of training and here is the training – Its nothing special lol

                Monday:

                • Fly home from Phoenix at 6:30 AM – Get to Ohio 12:130 PM
                • Run: Recovery Run/Walk  – 3 Miles @ 10:23 min/mi
                • Bike: Recovery Cycle – 30 Minutes

                Tuesday:

                • Run: Easy Run 3 Miles 8:35 min/mi (Chest Spasms/Pain thing)
                • Swim: Recovery Swim 1000yd Pull @ 2:00/100yd
                • Work: 2PM – 12AM


                Wednesday:

                • Run: 4 miles 8:29 min/mi
                • Bike: 1 Hour on Trainer // 18 Miles // Z2 Ride w/ Z3 Pushes
                • Run (Brick): 4 Miles 8:57 min/mi
                • Swim: Interval Swim 1:45/100yd (Workout Below)
                  • 500 Free Warmup
                  • 500 Drill – 100 Pulls/Paddles, 100 Fist, 100 Pulls/Paddles, 100 Catch-up, 100 Pulls/Paddles
                  • Variable 300 Build: 300 – 200 Easy, 100 Hard (1:43/100) // 300 – 100 Easy, 200 Hard (1:41/100) // 300 – All Hard (1:36)
                  • 100 Cooldown Pull



                Thursday: 

                • Run: 4 Miles 8:36 min/mi
                • Swim: Easy Swim – 1:55/100yd
                • Bike: 90 Minute Trainer Ride – Z3/Z4 Intervals
                • Run (Brick): 2 Miles @ 8:56 min/mi

                Friday:

                • Run: 7 Miles at 8:29 min/mi
                • Bike: Recovery/Easy Cycle – 30 minutes

                Saturday: 

                • Run: 18 Miles Easy Paced Rolling Hills LR with Ash @ 8:47 avg – HR 149/Gain:660ft
                • Bike: 2 Hour “Long Bike” with Z3/Z4 Intervals

                img_1205img_1202

                Sunday:Total Rest Day

                Totals:

                • Run: 45 Miles // 6:39:40
                • Bike: 96 Miles // 5:30
                • Swim: 5000 yds // 1:32:43
                • Strength: None (No energy)
                • Total: 144 Miles // 13:42

                With Love and Training,

                ❤ Kindal (RunningWithStrength)

                February 2017 Monthly Recap

                Monthly Recap, Weekly Recap

                TWO Month down and TEN to go in 2017!!! This month was filled with highs and lows. I felt super strong in the beginning of this month only to end with the Flu right before my big race in Phoenix. I can’t say I wasn’t expecting it I work in the Emergency Department after all – exposed to ALL the Germs. Looking back at my previous monthly recaps from 2016 all of January through April my lows were the fact that I had Pneumonia, Influenza, Stomach Flu, etc so I don’t know know why I expected 2017 to be any different. Either way it left me with the first 3 weeks of the Month feeling on top of the world smashing workouts and hitting mileage I had never done before to being so dead that 3 Miles feels like a marathon.

                Breakdown of Training

                • Run: 202 Miles // 27:25:55 (8:08 min/mi)
                • Bike: 395 Miles // 22:47:20 (17.34 mph)
                • Swim: 20,000 Yards // 5:52:43 (1:45/100yd)
                • Strength: 2:07:02
                • Total: 608.36 Miles // 58:13:00

                  Race Highlights/PRs:

                  • 10K PR at Cinicnatti Cyclones 10K in 43:33 (7:01 min/mi)
                  • Half Marathon PR at Phoenix Half Marathon 1:32:46 (7:05 min/mi)

                    Key Training Moments:

                    • Highest Mileage Week – 70 Miles
                    • Fastest 400m at 1:27
                    • Fastest 800m at 3:16
                    • Fastest Tempo – 8 Miles at 7:15 min/mi
                    • Fastest Mile (During Half) at 6:43 min/mi and in Training 6:46 min/mi at end of 16 Miler before the 10K
                    • Fastest 5K (During Half) at 21:09 (6:49 min/mi)
                    • Fastest 10K (During Half) at 43:02 (6:56 min/mi)
                    • Brick Workout after 3 Hour Interval Training Ride – 8 Miles at 7:48 with Negative Progression 8:15/8:01/8:02/7:55/7:44/7:40/7:33/7:30 at 127 HR!
                    • 500 yard Time Trial in Pool at 8:00 min flat – 1:36/100yd

                    Lows:

                    • Influenza during the Phoenix Half. Honestly I trained and anticipated this race for so long to feel so crappy going into it was such a disappointment. I wanted to have my “A+++ Race” and the conditions were ideal. But you can’t predict illness and race conditions but I won’t lie I was upset.
                    • Ash and I’s First 18 Miler Together. Between work, training fatigue, and emotional stuff going on this run was just horrible. We ended laying down on the pavement for 10 minutes after like ugh kill me now.

                    With Love and Training,

                    ❤ Kindal (RunningWithStrength)