Half-Marathon Training

Green Lake; Thursday afternoon

It's been a while since my last training post, so I thought I would update you guys on my progress.  This week has been tough with all of the rain and cold.  I've not been as motivated  to get out; only ran three times.  In addition, my weekly long run has been a real struggle.  I've felt sluggish, my breathing was off and I hurt all over.  Overall, I've felt defeated!  

The weather changed drastically for the better Thursday, so I met a friend for a 30 minute run at Green Lake.  The beautiful weather rallied my spirits and my running seemed to improve.  I even shaved off a minute on my running pace!  I hope to continue to do better this week; however, I cannot make any promises since I will be making my way to Florida soon.  

Happy trails!  :-) 

My schedule this week: (completed)

• Sunday - Long Run ~ 4.5 mi.
• Monday - Pure Barre ~ 50 min.
• Tuesday - Off 
• Wednesday - Speed-Play Run ~ 30 min.
• Thursday - Off
• Friday - Foundation Run ~ 30 min.
• Saturday -  Fast Finish Run ~ 30 min.

Green Lake; Thursday afternoon

Rock 'n' Roll Half-Marathon

Photo Courtesy of Rock 'n' Roll Marathon - Seattle

Training for my first half-marathon is officially on!  After a cold and wet start this week, I hit the pavement today and thankfully my form as well as the weather seemed to cooperate.  I am feeling pretty good going into my first week; however, I am still floating on that beginner's high...and the thought of being able to eat lots of cookies after long runs.  

My running plan involves 3 runs per week with at least 2 rest days (these old bones need a break), a day of Pure Barre/HIIT and a day of climbing/hiking.  When I start high mileage weeks, I will most likely cut out Pure Barre/HIIT.  Hopefully, my body will continue to adapt and no hips will be broken.  

My Plan - Week of March 15th 

• Sunday - 30-minute Foundation Run 
• Monday - 50-minute Barre
• Tuesday - 30-minute Tempo Run 
• Wednesday - Off
• Thursday - Cross Training
• Friday - 45-minute Long Run (5-6 miles?)
• Saturday - Climbing @ Vantage

If you are not familiar with FOUNDATION or TEMPO runs the idea is from Matt Fitzgerald, the author of The New Rules of Marathon and Half-Marathon Nutrition.  My Foundation run is steady and follows a 5/20/5 split; warm up for 5 minutes, cool down for 5 minutes, and 20 minutes at a steady pace.  The Tempo run also follows a 5/20/5 split; however, the 20 minute portion is faster than your marathon pace.  As I progress, I will start to work in SPEED-PLAY, HILL REPS, and INTERVAL runs as well.  This plan will hopefully build my running fitness and be complete in 12 weeks.  

Just in time to rock it at the Rock 'n' Roll Marathon!  

Rock Me Baby

Photo Courtesy of Vertical World

I've officially adopted the Northwestern lifestyle and started rock climbing.  My desire to traverse vertical walls came about whenever I made my way to our gym... where I would admire the bouldering area with the hopes of one day being able to make it to the top.  Though most likely my need to climb stems from my childhood of climbing trees.  And since I have abnormally long arms I figured that I may not be half bad, so why not try my "hand" climbing rocks.  Also, climbing around like an ape just looks like loads of fun!  

This month I joined a climbing gym and started a Beginner Rock Climbing Class.  I am having so much FUN!  An average session is around 2 hours and the time just flies by!  There are several types of climbing: bouldering, traditional climbing, top rope, scrambling, lead and sport.  Currently, I am learning to boulder and sport climb.  If you'd like to learn more about the different types of climbing..click here.  

I am relatively new to the climbing world, but I've learned so much from my fellow climbers, instructors, and books.  While I may not be Spiderman yet...I am certainly on my way!

Hostess with the Mostess

Photo: Rustic White

Today's post is part DIY and part shout-out to my Southern gals.   While Seattle has wonderful views, great trails and lots to do...there is one key component that I miss; good ole' Southern hospitality.  So with house guests on their way to visit, I decided to share a few wonderful things that my Southern friends do to make their guests feel right at home.  

I've omitted names; however, I hope that my special people know who they are. 

Photo: Food Network

Cocktails

 Flying can be stressful, so take a note from my friend's play book and greet your guests with cocktails to toast a kick off to what will hopefully be a relaxing and enjoyable stay.

Photo: RentCafeBlog

Welcoming Persona

A welcoming persona is a key component to making guests feel at ease.  At my sister from another mister's house, you will find guests gathered around the kitchen as the family prepares dinner and discusses the day over a nice glass of chilled wine.  As their guest you are made to feel like family and are empowered to help yourself to anything you may need during your stay.  I always enjoy the lively conversations and on occassion a piece of venison.  

Photo: Davis Enterprise

Little Details 

When visiting someone's home, little details make all the difference.  My somewhat Southern friend ensures that her guest bath is always fully stocked with not only the necessities, but also lovely toiletries from her travels around the world.  She keeps them neatly in a basket for guests to use, so there is no need to feel uncomfortable asking for a bar of soap.  Extra touches like warm slippers, accessible toiletries, magazines or a great book are thoughtful and appreciated.   

Photo: DIY Design

Presentation

When it comes to presentation, my friend delivers every time.  She ensures that the right presentation makes all the difference and certainly knows how to make her guests feel right at home.  The guest room is always inviting, nice linens are on display in the guest bath, quality pillows line the beds and delicious food is always on the table!  And a visit to her home would not be complete with out her famous Charleston Dip.  Yum!  

Photo: Stockholm Vitt Interior Designs

Flowers

When you enter this friend's home you are always welcomed with a gorgeous fresh arrangement and delightful scents of the season.  Not to mention that her home looks like you step into the pages of an interior design magazine; welcoming, warm and gorgeous!  

Port or Starboard? Either Oar...

Sunday, Lake Union seemed to be littered with happy people boating around.  After jealously watching, we decided to join all of the lovely people and grabbed a kayak of our own!   

The views of the city were spectacular!  

Keep Calm and Pamper Yourself

It's that time of the year again...the temperature is dropping and so are the rain drops here in Seattle.  With gray skies abounding, what better way to celebrate the gray than by staying in and pampering yourself.   

Enjoy a Cup of Tea

One of my favorite ways to relax on a cold dreary day is to drink a hot cup of chamomile tea or earl gray while enjoying a great book; I'm currently reading Adventures of the Karaoke King.  

If that isn't your cup of tea, than try Sassy Water or you can try this delicious recipe that I found on All Recipes.  

Take a Detox Bath

There is nothing better than relaxing in a hot bath on a chilly day.  Right now, I am loving the "Lord of Misrule" bath bomb from Lush!  Or make your own, just click on the link below for a few great recipes.  

So, light a few of your favorite candles, put on some Jazz (or your favorite tunes), sit back and relax.  Most importantly lock the bathroom door and turn the music up really loud... to drown out any distracting noises (husbands, pets, kids...). ;)

Great Ideas for Detox Baths; here

Give Yourself a Facial

Start out by cleansing your skin -You can use your everyday face wash; my favorite is Purpose Skin Care Cleansing Wash. 

Next, exfoliate.  I like to mix brown sugar and honey, but if you don't have the time a Clairsonic brush or Clinque's 7 Day Scrub works great!

Full steam ahead; for this step you will need a teapot, lavender oil (optional), and a large towel.  Boil water in the tea pot.  Then place the large towl over your head and the pot; creating a tent.  Close eyes and breathe in the steam deeply for 10 min.  

**Keep your face 10 inches away from the pot so you won't burn your face.  

Apply a mask; I usually buy the $.99 masks you find at Walgreens or Kroger, but you can find lots of recipes on Pinterest if you feel up to making  your own.  

Finally, apply a great moisturizer.  I use Khiel's Rosa Artica, but organic coconut oil also works well.

Photo Courtesy of BeautyOnHigh.com

Endulge Your Sweet Tooth

I love to stop by my favorite bakery for a red velvet cupcake or coffee shop for a nice latte or tea.  Besides, it will be Winter soon and we need that extra layer for warmth.  

Photo Courtesy of Gigi's Cupcakes

Hair Treatment
Treat your Summer hair to a moisturizing coconut hair mask.  I love this one from theEveryGirl blog: Coconut Hair Mask.

Photo Courtesy of theEveryGirl.com

Finally, keep calm and keep warm!  
  

Run (in the) Forest, Run

Crystal Mountain

I have never been a huge fan of road running and struggle to make myself get out there and pound the pavement; however off-road running is one of my greatest running motivators.   I look forward to my trail runs on the weekends.  There are so many wonderful places to experience the trail and many more reasons to give it a shot.  Off-road running offers fewer injuries, improved technique, a mental break, speed and spectacular views.  So lace up your running shoes, and run like an antelope to one of these great trails!

If you live in the Seattle area, check out these trails: 

Cougar Mountain 

Photo Courtesy of Harriman Hiker

Greenlake Park

Photo Courtesy of WalkinginSeattle

Seward Park

Crystal Mountain

Discovery Park

Washington Arboretum

For my friends in Memphis, check out these trails:

Herb Parsons Lake

Shelby Farms

Raising the Barre

I have become a creature of habit with my fitness routine.  I run...and that’s about it.  In the past, I have always combined running with interval training or yoga, but lately I've been stuck in a runner's rut.  Craving a little spice and stretch in my life, I decided to venture out of my comfort zone and find a challenging, yet enjoyable way to add to my fitness routine.  Enter Pure Barre, a workout that combines ballet, yoga, and pilates.   It is a strength training workout that targets the core muscles, glutes, quads, and hamstrings, but does not give you jelly legs the next day.  So, yes you can still run the same day or the day after!  It is also great for stretching, and improving balance.   

Barre-style workouts combined with running, could quite possibly be the best combo I've tried thus far!  My running is starting to improve; I ran my longest run in a year!   I know there are lots of other strength training options and I would love to hear about what routines you use to improve your running regimen.  

Have you tried a barre class? If you run, which strength training exercises do you like best?