Hospital Hill Race Recap

If you have not heard...I PR'd at this race by 4 minutes!  I still don't know how.  The beautiful weather had a lot to do with it.  

The Expo:

I went over to the Expo Thursday after work to pick up my race packet and jacket.  After I was at the expo, my excitement for the race definitely grew.  Being around runners, walking through the expo, and the general feeling of excitement got me more motivated and ready for this race.  Packet pickup was very easy and quick, then it was off to the jackets.  I love that every person who ran Hospital Hill (5k, 10k and Half Marathon) got a jacket...and a medal.  There were several vendors and it was a great Expo.  

As an official Hospital Hill Blogger I was invited to a VIP dinner at the Milano Restaurant at Crown Center.  It was a great event with the race director, board members, sponsors and fellow bloggers in attendance.  Thanks again for the opportunity to be a blogger.  I hope that someone out there enjoyed my writing and benefited from some of my topics!   

The Race:  

There is plenty of parking near the starting line.  But, arrive early as it fills up fast.  I don't mind parking  a few blocks away.  I consider it a nice warm up.  There were plenty of bathrooms at the starting line and the lines moved fast.  We were put in corrals to start and there was about 2 minutes in between each corral.  I really like having corrals and a break between starting runners.  It really seems to help ease the congestion at the beginning of a race.

When I took off my legs felt great.  This race begins going uphill to the Sprint Center and then taking a right and heading back downhill.  I noticed about 1/2 mile into the race the 2:05 pacers.  I decided to tag along with them as long as I could.  I was wearing the 2:10 pacer band, but decided to see if I could keep up.  Remember, this was supposed to be a fun race..not a PR.  No pressure.  Just fun.  Running to honor the people of Boston.

I started out way too fast...I always do...but it is so hard to hold back and not go too fast!

Mile 1: 9:20
Mile 2: 9:53. 

Mile 2 is the first big hill- Hospital Hill.  It in up Oak and Gillham.  Right in front of Children's Mercy Hospital.  It tricks you because you think you are done with the hill when the road flattens out, but you turn a little corner and realize there is more climbing.

Once I got to the top of that hill I knew I had a few miles of down hill flat running along Gillham.

Mile 3: 9:33
Mile 4: 9:22.

I was still keeping up with the 2:05 pacers at this point.  They pulled away from me a little but, but were still very close!

Mile 4 was the first time I saw Mark and the girls.  It was awesome!  It was a great location for them as there was a park right there for the girls to play on.  Mark said they arrived plenty early and the girls enjoyed the park.  Hugs, kisses and high 5's and I was off again.  

The next big hill was Rockhill.  It was up near the Nelson Art Gallery.  Pretty steep, not too long.  Somehow I managed to hit...

Mile 5: 9:11. 

I have no idea how I did that.  I climbed Rockhill from mile 4-5.  Go figure.  Once I got to the top of that hill I flew downhill.  I am sure I made up a lot of time going downhill.  

But, I started to hit a wall right about now.  Started to realize I really needed to pull back.  Started to realize there was no way I could maintain this speed the whole race.  I decided to take my GU before hitting the next big hill, Cherry Hill.

At this point I was running along the UMKC campus and it was beautiful.  Rockhill road has some beautiful houses and it was a part of town I had never run in.  But, the GU did not agree with me and kind of made my tummy upset (even though I have trained with GU.)  So I took half of the pack and threw the rest away.  

Mile 6: 9:45

Mile 7: 9:20.

Mark and the girls were at Mile 7 again, cheering me on.  I told Mark then that I would PR this race.  I knew at mile 3 that I would PR this race...the question was by how much?  I know once I hit mile 7 I had 3 miles downhill and flat through Brookside.  This is the Trolley run route that I have ran a few times.  I know once I hit mile 7 I could possibly PR by 5 minutes.  WOW!  

Mile 8: 9:43 

( I think I stopped too long with Mark and the girls)

Mile 9: 9:19

Mile 10: 9:28

I was thrilled to see my family again right before starting the long Broadway Hill.  A little burst of energy is what I needed to finish this race.  I decided to restart my play list and get all my favorite songs playing again and I knew I had just a 5k left!  But, to spare you the details while messing with my I-Pod I managed to erase my whole play list, tried to run without music for a while (that only lasted about 3 minutes) then decided to listen to one of Mark's play lists.  But, the I-Pod was messing up, skipping from song to song, etc...so my last 3 miles I did with messed up, crazy, barley playing I-Pod, music.  Bummer.  That made it hard.

Mile 11: 10:32

I walked some some this mile (from 10-11) jacking with my I-Pod, trying to get my music figured out.

Mile 12: 9:58.

Still climbing at this point.  One big, short hill left and then it was downhill to the finish line.  

Trinity Hill.  There were several motivating posters up this hill.  Elvis was even standing at the top, holding a boom box (I kid you now!)  Half way up the hill I was running so slow I decided to walk the rest of the hill.  I decided to walk to the top and then give it my all to the finish line.  Downhill for ~ 3/4 of a mile.  

Mile 13: 9:17

My parents were at the finish line with Mark and the girls.  I heard my Mom yelling and found them quickly.  

I did this crazy fly through the air jump thing that Mark missed on camera.  I did it twice (since the couple behind me yelled "do it again!")  Mark did not capture the jump but he did capture the landing....and hello quad muscles.  Do you see the size of my quads in this picture?  If you know me, you know I have had soccer legs for years...Plus, I added a lot of strength training over the last several months.  

Final time by my watch was 2:05:35.  Amazing, thrilled, shocked, still in disbelief.  Final time by the official HH chip time was 2:06:50 with a distance of 13.25.  More than a half marathon.  My Garmin watch beeped off with mile markers early throughout the whole race.  

It took a little while, but I finally found Mark and the girls.  When I finished I got water, a banana, a protein bar and some chocolate milk.  Gatorade was also available at the finish line.  They also handed out wet/cold sponges,  which felt good, even though it was no too terribly hot this year.  The beer garden was not too crowded, but the line for BBQ was pretty long.  So, we skipped all of that and just hung out and talked.  I ran into several people I knew.  The setting down at Crown Center is perfect for a finish line area. There is plenty of room for runners and friends and family to meet up.  

The medals were amazing and the race jackets are even better.  I wore my jacket proudly Saturday night to Sporting KC game and saw several runners out there cheering on Sporting.  

My biggest fan and support system.  Without the support Mark and I provide to each other, training for these races would never happen.  We make running a priority and work it into our weekly schedule, just like all the other activities we have to juggle with the girls.  

My parents came down to the finish line to cheer me on!  That was great to have them there.  Thanks again Mom and Dad.  

And one of my favorite pictures from the day that my Dad took.  

Hospital Hill is a very organized race, offering a 5k, 10k, and Half Marathon distance.  I have ran all three distances now and all of them create a challenge and an amazing sense of accomplishment when you are done.  I PR'd last year on the 5k, ran so slow the year before that on the 10k that I ran out of music on my play list...seriously..., and now I can say my half marathon PR is on Hospital Hill.  That is a good feeling.

It was a great opportunity to blog for Hospital Hill as I juggled working full time as a RN at Children's Mercy.  Being busy with 2 girls and their activities, and working around my Husband's training schedule as well.  It has been a great Spring season of running and now it is time to take some time off.  Time for some easy runs, no pressure, no training, no goals.  Just run this summer 3 times a week, 3-4 miles a time. Nothing  big, but enough to keep me in shape and get me ready for the KC Half Marathon on October 19th.  Right now that is the only thing on my race calendar.  Right now that is the only thing I have time for!  

Heat, Hills, Humidity = Hospital Hill

It is finally here.  Hospital Hill.  It is race week.  I love all the e-mails I am getting from the race director.  I love seeing people at work who ask "are you still running a lot?" and I respond with "Yes, Hospital Hill is this Saturday!" Then I find out they are running too...and so are several other friends from work!

But, I am not going to lie...I am very nervous for this race.  My pace has slowed down the last few weeks.  I have trained hard on hills.  Every run I have done over the last 4-6 weeks has been a hilly run.  That is not easy.  Almost every run I have done it has been hot and/or humid.  Hills, heat, and humidity = Hospital Hill.  I can only hope that these hot, hilly runs will prepare me for the race on Saturday.  I know it will, but it has been frustrating seeing my pace slow down...but, that is the reality of Hospital Hill for me.  

The weather looks perfect.  I hope the forecast does not change.  That will make me super happy if it is in the 50's at starting time and 60's when I finish.  Near perfect running weather.

I will have fun at this race.  I will try not to worry about my pace as it will be slower than I would like.  When I decided to do the half marathon, I decided to do it for fun.  Not to PR, not to race, just to run.  Just to run and remember the victims of the Boston Marathon.  To run in honor of them and all the runners that did not get to finish their race.  

I am so excited for the Expo, the VIP dinner, the atmosphere surrounding all the events, and especially the starting line.  All the fun and all the excitement is finally here.  

Good luck to everyone running this Saturday.  I can't wait to see you at the finish line! 

Hospital Hill Training Weeks 3 & 4

Sunday May 5th- Video- After a quick weekend in Lincoln I squeezed some Plyo in before bed.  25 minutes of Plyo and 7 minutes of abs.  

Monday May 6th - Run 4-5 miles- I ran 5 hilly miles without my Garmin watch, so I had to carry my I-Phone and use the Map My Run app...which resulted in my dropping my phone and shattering it- ugh.  But, I had a good 5 mile hilly run on a hot afternoon.

Tuesday May 7th- Video- Did a quick Tabata workout late at night. Not the best workout, but it was better than nothing, and so ab work too.

Wednesday May 8th-  Video- This did not happen.  It was another late night with events with the girls.  By the time I got home from Religion class I had no energy.

Thursday May 9th Run- Since I skipped the Wednesday night workout I decided to go to bed early and get up Thursday morning.  I did 45 minutes of Shredding and Loading (which is a mix of interval workouts and weights.)  It is always very hard for me to have an intense work out so early in the morning.  (I got up at 4:30) but I figured it was better than nothing.  Then my plan was to run 4-5 miles after work.  Well I am super glad I got a work out done int the morning because it was pouring and hailing after work.  I got home, changed clothes, then noticed it was hailing.  So I decided to pick up my girls from daycare and try again when Mark got home.  It had cleared up enough that I figured I was good.  1/2 mile into my run it started pouring.  I told Mark the route I was taking and if it started to rain to come and find me. Well I turned around and headed back towards home and Mark and the girls found me.  I went 0.8 miles.  I was supposed to run 4-5 miles.  I hope I can do 9 miles on Saturday morning!

Friday May 10th- Video- Decided to skip this and let my legs rest up before my long run in the morning.  Did some stretching instead.  Stretching is definitely something that I need to make more of a priority.

Saturday May 11th- 9 mile run- This was not my best long run at all.  My legs felt heavy from the beginning, but I pushed on and kept on running.  I walked a lot, but still did 9 miles total.  Glad it was over.

Sunday May 12th- off.  Enjoyed a nice Mother's Day with a very huge brunch from Tom Fooleries.  I ended up doing some lower body weights tonight.

Monday May 13th- Run- I did 5 hot miles.  I did some speed work and hill work.  It was slow and not pretty, but done.

Tuesday- Video.  Did not feel good, do went to bed early.  No workout today.

Wednesday May 15th- 5-6 mile run.  Done! Since it was 90+ degrees outside I grabbed my water bottle and did a very easy 5 mile run, stopping at every mile and walking for 1 minute.  It was hard.  It was hilly.  There was no need to push myself too much in the heat.

Thursday- May 16th- upper body work- did a quick triceps and biceps workout and some abs.

Friday May 17th- off.  Prepare for my final long run before Hospital Hill.  Stretch

Saturday May 18th- 10 mile run.  Well I ran 10 miles today.  I was up at 5:30 and out the door before 6:00.  My legs felt great when I started and I was so thankful for that since last week for my 9 mile run they felt awful from the beginning.  It was 65 degrees at 6 A.M. this morning and about 85% humidity.  The heat and humidity definitely took a toll on me today.  As I was running I was very slow, and was very discouraged.  As I was running I began wondering why I decided to do the hospital hill half marathon.  Am I crazy?  I am not even excited at this point, and a little nervous.  I know I will not PR, but I am beginning to wonder if I will even beat my first half marathon time (2:17, a 10:30 pace) after today's run.  Since Rock the Parkway things have been so crazy.  My long runs have not been great.  I have missed some runs during the week due to rain and the weather.  The past few weeks my runs during the week have been slow due to the heat as well.  85-90 degrees.  Since I can't do anything about the weather conditions, I just push on...running, running, running.  As I was loosing steam today and questioning my ability to complete Hospital Hill I thought about all the runners at the Boston Marathon.  25.5 miles into the race and stopped in their tracks...with not a clue why for several minutes.  I thought about the blog post I just read of a runner in the medical tent, dehydrated, confused, weak, and then seeing the horror of the bombs and the victims coming into the medical tent.  She was so delirious from the race, she thought she was dreaming.  Then I remembered why I made this decision to run the half at Hospital Hill.

I will run.  I will walk.  My pace will be slow.  I will do my best given the weather conditions (usually hot) and I will just relax and try to enjoy the run and have fun.  I will think about the victims of the Boston Marathon and remind my self that I chose to run the half to honor those individuals.

It is time to taper now, although I really don't feel like I deserve too since my training has been so sporadic.  I will look at the next 2 weeks and figure out what I need to do to be as successful as I can come race day.  13 days and counting!  

Hospital Hill Training Weeks 1 and 2

Since I am in prime Hospital Hill training now I thought I would blog about what my training is for the next 6 weeks.  In italics are the workouts that I planned on doing.  The narrative is what actually happened!  

Sunday April 21st- 6 miles Great 6.2 mile run outside at a 9:37 pace with NO stopping.  Yipee.  It was early in the morning and I knew I did not want to drag myself out of bed, but once I did I was SO glad to get my run over first thing in the morning.  For me, the hardest thing about training is just getting out of the house.  Once I am out, music in on, and my legs are moving, I usually feel great.  Today was one of those runs.

Mon- (4/22) 4:30 a.m.  video- so did not happen. I could not get out of bed.  I was up late on Sunday night packing for Canada.  But I did run 3.1 miles that night after I arrived in Canada!  When I got on the treadmill everything was in French.  I set the pace at 6.4 mph and it was like a walk. So, I just kept pushing the speed up until I felt good, and just kept on running. The treadmill said 11.0. Then I noticed it was in km rather than miles, so I decided to do a 5k.  I did it in 28:06, so about 6.6 mph! Great pace. Then I lifted weights for a little while and called it a night!

Tuesday- (4/23)  off- I did take the night off after a 12 hour day at the conference.

Wednesday - (4/24) video- I could not get out of bed in the morning since we were out so late the night before. But, I did end up hitting the gym at the hotel for a quick 38 minutes in the cross trainer. It felt great! I did some core work as well.

Thursday- (4/25) treadmill- so I got up at 5:30 and did a 5k on the treadmill. The speed was set at 10.4, which is what felt good ( much slower today) and I finished in 29:26. Did some stretching before hoping in the shower for another long conference day.

Friday (4/26) -video- decided to skip this since I had such a great week working out at the conference and all.

Saturday (4/27) - 7 mile run.  When I woke up after 7:00 am and it was raining I knew I would  not get the 7 mile run done that I needed.  We had an event  at the school at 11, Girl Scout event at 11:00 as well, and a Girl Scout camping trip (overnight) at 2:30.  Plus, my husband had to get his run in (his takes priority) since his half marathon is on Sunday May 5th up in Lincoln, NE.  So, no work out today.

Sunday (4/28) 7 mile run- Did not happen again :(  After getting back from camping I was so tired. I took a nap!  I did end up doing an exercise video at home (Plyo) and that felt good.

Mon (4/29) - 4-5 mile run- Yea I ran today!  5 very slow miles in the afternoon heat (close to 80 degrees.) I did not have any specific goals for this run.  I just wanted a nice easy run.  It had been 4 days since I had ran- Yikes!

Tues (4/30) - run- I decided to skip the run and do a Tabata workout.  It felt good.  It was too hot to go outside and run again.

Wed (5/1)  video- Done.  Shredding workout with HIIT and weights combined.  

Thurs (5/2)  run 4 miles- Since winter seems to be sticking around for a long time this year (#longestwinterever) I had to run on the treadmill tonight since it was SNOWING outside.  Oh my, is this winter ever going to end??? My legs felt great when I started and actually thought about doing my 8 mile run today instead of Saturday.  3 miles into the run I decided that is what I would do.  8 miles on the treadmill in May.  Spring training has been awful this spring.  I ran 6 miles at a 9:30 pace, completely flat, no hills or inclines.  I stopped and took a break, texted my husband to tell him I was going for 2 more miles, then hopped back on the treadmill for the last 2 miles.  Yea, long run over for this week!

Fri- (5/3) video- Loading workout- interval cardio with weights and ab work.

Saturday- (5/4)  8 mile run- Since my 8 mile run was done on Thursday night I only needed to do speed work!  Yea- but I had to get up early and get it done so I was at the gym and on a treadmill by 6:30.  I did 3 miles total, with speed work mixed in.  Great workout, legs a little heavy, but glad it was done.

Saturday afternoon we took off to Lincoln, NE for Mark to run in the Lincoln Half Marathon!  He PR'd by 10 minutes and hit his goal of a sub 2 hour half marathon. Yea Mark!  I will blog about it real soon! 

A Decision

So now that Rock The Parkway is over it is time to make a decision on Hospital Hill.  Do I do the 10k or do I challenge myself with the Half Marathon?

As I was running Rock the Parkway I was having FUN.  It felt great.  The weather was perfect.  There was a nice chill in the air.  The sun was shining.  There was no humidity.  It was PERFECT running weather.  

As I was running Rock the Parkway I was thinking, there is no way I could do Hospital Hill half marathon.  It could be so hot.  There are 6 miles of hills in the half marathon.  Yes, 6 miles.  Three different times you climb 1 1/2-2 miles at a time up hill.  YIKES.  

As I was running Rock the Parkway I made the decision that I would do the 10k at Hospital Hill.  I decided to beat my time the first time I did the 10k a few years ago.  That goal is easily attainable.  

As I was running Rock the Parkway I decided to follow the 10k training plan on the Hospital Hill website to a tee and work on speed work and focus on strength to tackle the hills of Hospital Hill.  

As I was running Rock the Parkway I was on so much pain at the end.  I decided I did not want to feel that pain again and the decision was made. I was done with half marathons. I decided to do the Hospital Hill 10k.

Then, I changed my mind.

Saturday night after Rock the Parkway I was already thinking maybe I could do the half marathon.  

Saturday night when I was still in so much pain from that morning on running I was thinking why not?

Then Monday happened.  Then my decision was clear.  I will run the Hospital Hill half marathon this year.  I will continue to train for the next 6 weeks.  I will get stronger and faster.  

I will run the half marathon.  I will not race.  I will not go for a PR.  I will simply run to honor the victims of the Boston Marathon. I will run the half marathon because I can.  I will run to half marathon to say "I have ran the Hospital Hill half marathon."  There is a lot of honor in that accomplishment.  Never in my dreams would I have thought I could conquer such a thing.  

My husband said I was crazy.  I might be a little.  I will run.  I will stop if I feel pain.  I will not PR.  I will have fun.  I will train hard. I will pray for a beautiful day (like last year!)  

My husband and my girls will be there cheering me on.  That means the world to me.  They are my support system and my rock and I adore them.  

Taper Time

My favorite part of training.  Taper time.  The last 2-3 weeks where you back off on your runs, look at what you have accomplished over the last 8-12 weeks of training, rest your legs, rest your mind, and focus on your goals for the upcoming race.  Rock the Parkway 1/2 marathon is one week away...and I have to say it has not been an easy road.  

My long runs have been rough.  My short runs have been rough (at times) and it has lead to a lot of self doubt in the upcoming race and what the outcome will be.  I battled with an injury early on in my training.  But, I have to say that the last few weeks have been different.  My shorter runs have been solid.  Tempo runs, hills, speed work, long easy runs.  Those runs have definitely boosted my mood, my confidence, and my ability to have a great race....and hopefully a PR on April 13th.  

My longs runs have been awful and challenging.  6 miles on the treadmill.  7 miles around the High School parking lot (everything else was covered in snow,) 8 miles one afternoon after a very busy morning so my legs and my belly were not feeling so great.  9 miles on a gorgeous 84 degree day.  What was I thinking running 9 miles on an 84 degree day?  I was just so excited for it to feel like spring summer.  10 miles on the treadmill (because of a 3rd big snowstorm) and 10 miles (should have been 11) in the rain this past Saturday morning.  I have not had a good long run yet.  I am sure it will rain the morning of Rock the Parkway.  Why would it not?  

I have 8 miles on the calendar for Saturday  morning.  My last long run before Rock the Parkway.  Mentally, I feel more focused and confident.  I am looking forward to a nice solid run and the shorter distance this weekend.  I will throw in a few short runs next week (3-4 miles) and hope I am ready for Rock the Parkway.  I will hydrate well the whole entire week, not just the day  before.  I will eat as healthy as possible for the next week.  I will get 7 hours of sleep each night.  I will check the weather at least 73 times a day! Is any one else running Rock the Parkway?  If so, look for me!  I would love to meet you!  

It is race week.  Bring it on.  I am ready.  Oh how I love race week!  

What I Eat..or Try to Eat at Least

(a post as an official Hospital Hill Blogger.)

A few years back I lost about 20-25 pounds following the Weight Watcher's program.   It worked for me.  Actually, once your mind is in it, anything will work.  So, when my baby was not a baby anymore (shortly after her 1st birthday) I decided it was time to get the weight off and get back to my wedding day weight!   I was able to lose the weight and have kept if off for 3 years now!  Running has definitely helped in "maintenance" mode of weight loss.  Anymore, I do not feel like it is maintenance mode.  I feel like it is life.  I want to be fit.  I want to be healthy.  I want to eat healthy.  I don't do anything extreme.  I just try and eat a well balanced diet of protein, carbs, fat, fruit and veges.  Veges are definitely my weakness and the area that I need the most improvement.  So, here you go.  What I typically eat:

Breakfast:  Click protein shake.  Sometimes I drink it plain.  Sometimes I put in in the blender and add a frozen banana and 1 tablespoon of  PB 2.  Sometimes I use vanilla Click and  throw in a frozen banana and some frozen strawberries.  I also might eat a protein bar. Zone protein bars are my favorite.  Oatmeal, Egg whites with salsa and a tortilla wrap, Greek yogurt with fresh fruit.  Begal with peanut butter.   Honestly, sometimes I stop at Starbucks or Scooters coffee and get fancy, high calorie, high fat coffee drink that will hold me over until lunch!  

Lunch:  Since I work full time I always eat lunch at work.  It varies from time to time, but is typically the same.  I like to make a turkey wrap with turkey, wheat tortilla, spinach, green peppers, carrots, and fat free Italian dressing.  That is one way I sneak in a lot of veges.  I usually add a can of  Progresso light soups.    I also like to eat a Greek Pita with turkey, lettuce, Greek dressing, cucumbers, tomatoes, black olives and feta cheese.  I always have fruit with lunch and usually my daily Diet Dr. Pepper.  I have cut back significantly on my intake of Diet Dr. Pepper, but I just can't seem to cut it out completely.  The hospital has a lot of great soups, so a few times a week I might get a large helping of soup.

Spaghetti squash has become a new favorite this winter.  I usually add a piece of chicken breast for some protein if I take spaghetti squash in for lunch.  

In the summer I like to make a pasta dish that includes zucchini and yellow squash.  I cook wheat pasta (usually 8 oz.)  I dice the zucchini and squash and saute it in olive oil (about 1/3 cup) with some garlic.  I divide up the pasta into 2 oz servings and divide up the zucchini/squash/olive oil mix into each serving.  Sprinkle with Parmesan cheese and enjoy.  I usually add chicken breast as well for the protein.  

Dinner:  I cook every night.  Well, not every night, but I make sure we have a home cooked meal every night.  We do not eat out at all during the week.  Occasionally on a Friday night I might grab a pizza, and sometimes on Saturday we might go out to celebrate something, but not very often.  It is just too expensive and too unhealthy to eat out a lot.  If  my week looks crazy busy, then I will spend a few hours in the kitchen Sunday afternoon cooking.  If I can cook one meal, I can cook 4 meals.  All at one time.  My husband is always amazed when I am done (and several pots and pans are dirty!)  I usually have one crock pot meal as week as well.  Sometimes 2!  

Here are some of my favorite/fast recipes:

Balsamic Chicken in the Crock pot- 1 pound of chicken, cut into 3-4 oz pieces, sliced onion on each piece of chicken for flavor.  Mix 1/2 cup of balsamic vinegar with 1 tsp each of dried oregano, basil, and rosemary.  Add 1/2 tsp of thyme as well.  Stir together and pour over chicken.  Add 1 can of diced tomatoes (28 oz) over the chicken.  Cook on high for 4-6 hours.  Serve with angel hair pasta.
  

Chicken Tacos in the crock pot- 1 pound of chicken, 1 jar of salsa (16 oz) 1 package of taco seasoning, 1 can of black beans, 1/2 bag of frozen corn.  Pour in the crock pot. Cook on low for at least 8 hours.  When done the chicken will easily shred.

Taco Soup in the crock pot-  1 pound of ground beef (already browned), 1 can of corn, 1 can of diced tomatoes (28 oz) 1 can of kidney beans, 1 package of taco seasoning, 1 can of tomato sauce (8 oz) 1-2 cups of water.

Chili Mac- brown 2/3 lb of ground beef, add 2 cans of Mexican style stewed tomatoes, 2 1/2 cups of tomato juice, 4 oz can of green chili peppers, 1 tsp of chili powder, and bring to a boil.  Add 1 1/2 cups of uncooked elbow size macaroni and 1 can of pinto beans.  Reduce heat, cover and simmer for 15 minutes.

Chicken Fingers and Sweet Potatoes- cut one pound of chicken into strips, mix 4 tbsp of honey mustard and 4 tbsp of buttermilk in a bowl.  Coat the chicken strips with the honey mustard/buttermilk mix.  Coat with dried bread crumbs (about 1 cup) Bake at 450 degrees for 12 minutes, turning the chicken strips after 6 minutes.  Serve with homemade sweet potato fries.  Sweet potatoes cut into strips, painted with olive oil, topped with garlic salt, bake at 450 for 10 minutes.

Grilled chicken marinated in Italian dressing.  I usually serve this with roasted vegetable from the grill.  Red or green peppers, mushrooms (for husband and oldest daughter) and red potatoes. I put the veges in a bag, pour some olive oil over it and garlic salt, shake and put on grill.  They are so good!

Tacos, Sloppy Joes, Spaghetti- because with 2 kids running round let's keep it real. I usually eat a small helping of each of those items and fill up on the vegetable side dish (which is usually green beans, or a bag of steamed veges.) My kids will eat the veges as well. One like green beans, the other likes broccoli.   

Snacks are usually pretty predictable:  Greek yogurt with fruit, carrots and hummus, fruit (apple, orange, pear, banana, blueberries, kiwi) almonds, string cheese, scoop of peanut butter (definitely my weakness,) popcorn, and sometimes I grab a handful of M & M's from the office, or peanut butter filled pretzels (don't try them...you might like love them!)  The last few weeks I have been challenging myself not to eat anything after dinner.  This has been tough, but I have stuck to it.  I am hoping to lose those last few pounds before Rock the Parkway so I am in the best shape I can be.

As a nurse, I  know what I am supposed to eat.  I have taken health promotion/wellness classes.  I have taken care of kids that already have diabetes, high cholesterol, high blood pressure, obesity...and they are just kids.  I know that I need a well balanced diet of protein, carbs and fat.  I try to make good choices every day and I am usually successful.  My husband (who has lost almost 60 pounds over the last few years) and I try to be good examples to our children in living an overall healthy lifestyle.  We exercise, provide healthy meals, limit screen time, encourage our kids to go outside, run, play, ride bikes, and take every opportunity we can to guide them in the right direction for a long healthy life.  What I eat is an example to my kids and a way of life I want them to know, carry on and live.  

Overcoming Challenges

With my training in full force for Rock the Parkway on April 13th, there have been multiple barriers this Spring and so far I dislike Spring training!  My other 2 half marathons have taken place in the fall, so Spring training is new one for me!  I am working on making changes to my training so I am ready for my first half marathon of 2013.  

Here are a few of my common excuses:  

I have had a few challenges this Spring.  First, most obvious is the snow and the snow covered sidewalks.  I really don't mind the cold weather, although I am kind of a fair weather runner.  I have all the gear to be outside running comfortably around 25 degrees, but anything less than that I will hit the treadmill.  I prefer to run outside, but sometimes the weather just does not allow it.  In between the two big snow storms in Kansas City I had a 6 mile run on the treadmill, which was actually tolerable and not horrible.  But, I  knew in my mind there was no way I was running 7 miles on the treadmill the next weekend.  

So this past weekend I ran 7 miles around the parking lot of Lee's Summit North High School.  It is 1.3 miles around every nook and cranny in the parking lot that was plowed, but still had piles of snow everywhere.  I ran 5 laps for a total of 7 miles.  It felt wonderful.  So get creative.  Find places to run and don't make excuses.  

This Spring I have also been battling a lot of pain and discomfort in the arches of my feet.  Both feet hurt.  Only when I am running.  It starts about 3/4-1 mile into my run and only gets worse and more painful as I run.  The pain goes away when I stop running (even if I stop and walk in the middle of my run I am pain free)  but is back again the second I start to run.  This pain started in early January and was so bad that I took one week off from running.  It was so hard not to lace up my shoes and go for a quick run.  I continued to exercise on the elliptical machine, and was pain free.  I have iced my feet, stretched my feet, rubbed my feet, rested my feet, and have found absolutely nothing on the internet about pain in the arches of my feet (I know for sure it is not plantar fasciitis.)  I bought new shoes (because mine had close to 400 miles on them.)  I have talked to the guys at the running store trying to manage my pain with no good answer but to rest.  But, how could I possibly rest and still train for a half marathon???  But, after one week of resting the pain was better.  Still present, but not AS painful.  Over the last several weeks it has gotten better (for the most part) and this past weekend when I ran 7 miles I was pain free.  So, hopefully I am over it.  

Injury is another huge challenge all of us will face when running and training and sometimes rest and time off our feet is the best medicine, which can be very hard at times. 

Time, work, kids activities all rolled into one.  Finding the time to run and actually train can be a huge challenge.  When I am in "training mode" nothing gets in the way of my runs.  If I have to get up at 4:30 to run, then I do.  If I have to head to the gym at 8:30 when the kids are in bed, then I do.  I find that I can train for a half marathon in about 10 weeks.  As long as I have maintained 3-4 mile runs 3 times a week then I can increase my mileage, add strength and cross-training, speed runs and hill runs and be ready for a race in 10 weeks.  

Mental focus is another huge aspect of overcoming any obstacles that might get in the way of your training.  If my mind is made up that I am training and going to run my little heart out for my next race, then nothing else seems to matter.  Set goals.  Several small goals for what you want to accomplish to have a successful race.  For me, Rock the Parkway will be a PR.  I am confident of that.  It is a flat race with generally perfect weather.  Not too cold, not too hot (although last year was pretty muggy.)  Hospital Hill is another story.  Simply finishing Hospital Hill half marathon will be an accomplishment!  Although I am not completely convinced that I will do the half marathon.  I am still trying to decide. I will for sure do the half or the 10k.  I need to redeem myself for my first Hospital Hill performance. It was not my best race!  So, I might take on that challenge.  But, right now I am focused on my training for Rock the Parkway.  My head is in it.  My mental focus is ready to set a PR.  A big one...I hope.  

There will be obstacles in your training.  There will be bad runs.  There will be challenges.  How you react to these challenges and obstacles will determine how prepared you are for a race and what the final outcome will be. 

Cross Training

So let's talk about cross training.  Can you train for a race by just running?  Yes.  Should you incorporate cross training into your training? Yes.  Do you have to?  No.  Should you? Yes. 

The first several races I did I followed a simple C25K training program.  I ran 3 days week.  Sometimes I might hop on the elliptical here and there, but nothing consistent.  

Last fall when I was training for my second half marathon I consistently made sure I added cross training to my weekly routine.  I did this at the gym on the elliptical on Sunday afternoons for 45 minutes.  I found it to be most beneficial on Sunday afternoons since I do my long runs on Saturdays.  It is so good to get out there and get those legs moving, those muscles loosened up, and stronger.  

 Since I was training throughout the summer months, I would also go for a bike ride.  Do you remember riding your bike as a kid?  You could go for hours and hours and NEVER get tired.  Man, how things have changed.  I also incorporated bike riding into my cross training.  Now, I do not have a fancy road bike.  I have a hybrid bike (a cross between road and mountain.)  It is perfect for me.  I will use it to ride around the neighborhood with my family, and incorporate into training here and there.  

Cross training definitely helped me at the Omaha half marathon last fall, and even more in my training.  My legs were stronger, helping me run faster and farther with less fatigue.  I took 4 minutes off my first half marathon time by adding cross training to my training.  

So, what am I doing this time as I begin my Spring training?  Well, I am trying to take off "that last 5 lbs" that every Mom out there is trying to take off!  I have started doing the Lindsay Brin Pretty Fierce: Weight Loss program.  program. Lindsay Brin  is a very fit mom of three that shows us Moms out there how to get back into shape after having babies!  Her workouts are short, but intense.  I really love this plan I am following currently.  

 It is a toning and weight loss program that includes 8 DVD's and a 60 day calendar to follow.  The cardio workouts include:  Cardio Plyometrics to increase fitness levels.  Tabata training for cardio endurance.  HIIT (high intensity interveral training) for maximum fitness.  Shredding, a complete cardio/weight workout under 30 minutes.  Muscle splits for the upper body and lower body for lean muscles and maximum calorie burn.  Lean tissue burns fat...There are also 5 core workouts with a variety of ways to strengthen your core, and yoga for long, lean muscles.  

I am on week 6 of the program and I love it.  The scale has not moved much but I have lost several inches!  And, my legs are stronger than ever, which in turns adds to my running success.  The next 2 weeks focus on muscle building.  I will do all upper body twice this week, and all lower body twice this week, plus 2 days of cardio videos.  I will still run 3 times this week and next week (so the next 2 weeks will be tough!) Basically I  do not get a day off of training for the next 2 weeks.  But, some days are lighter than others, so I am not worried about over training or injuring myself.  

I will say, it has been tough over the last 5 weeks.  I am usually doing these DVD's after the girls are in bed each night.  Some nights I don't end up getting started until after 8:30, which can be very tough.  But, once I get downstairs and get started I feel great.  However, I am so behind on all my TV shows that have been DVR'd....when will I ever catch up?  I don't know!  

But, exercise takes priority over TV.  I wonder if I even need to catch up on these shows?  Maybe I can just be done with them...

Anyway...how is your Spring training going?  This snow is definitely going to impact my outside runs....treadmill here I come...again!

Happy running and cross training.  

How I Do It All...The Running at Least!

(Hospital Hill blog post #3) 

Life, parenting, working, exercising, cooking, cleaning, relaxing, running, cross training, organizing, blogging, scrap booking, hobbies, life.  

This is what works for me. This is how I fit it all in, making time for running, juggling a full time job as a RN and as a mom and wife.  

First and foremost is support from my husband.  Without his support, I would not be able to train for the races that I do.  We both support each other in our exercise goals, as it is very important to us.  We typically don't train for an event at the same time, so whomever is training gets priority on the workout schedule for the week.  (More on that to come) Although, this Spring we will both be training for a half marathon at the same time.  His will be three weeks after mine.  I know we will find a way to make it happen for the both of us.  

Schedule your workouts.  We discuss on Sunday who is going to work out when during the week.  It has to be scheduled, just like anything else in life.  We juggle around evening activities (three nights a week), figure out who is going to take which kid to what activity.  During the week we typically have shorter runs (under 6 miles) so all we really need is one hour.  One hour.  That is it.  But some weeks it is such a challenge to fit it all in.  Like this week.  We have Girl Scouts 2 nights this week (rather than just one night,) we have a birthday to celebrate (our oldest is turning 7!) Working on Saturday ( my long run day) then hosting a birthday party.  When will I got my long run in this week???  Simple things like scheduling a haircut have to work around my training schedule.  Isn't that awful...running vs haircut...I pick running!  My hair can wait!

Some workouts have to occur early in the morning, and some are after the kids go to bed.  Those are both harder for the both of us, as we typically like to workout usually between 4-6 in the evening.  But, some days that is just how it is.

Commitment and focus.  If you are committed to your training and you make it a priority, then the exercise will happen.

Make exercise a priority.  I don't have to tell you all the benefits of exercise, you know them already.  

Have goals.  Small weekly goals and bigger training goals.  Small weekly goals will help you accomplish the bigger goals you are trying to reach.  For example, if you want to run faster, set smaller goals to do speed work once a week.  You will notice when you run that next race that your time will be improved and you will run faster.

And remember that it is OK if you miss a workout.  Things will come up, unexpected, unplanned things.  Life happens.  If you miss a run, just pick up where you left off and your training will be fine.

Now go out and run!

The Story of a Relatively New Runner

(This is my second post as a Hospital Hill Blogger.  You can find my first post here.)

I still consider myself a new runner.  I have only been running for about 2 1/2 years now.  This June it will be three years.  I can't even believe I am still going...stronger than ever.

My running story began back in June of 2010.  I can't remember the exact day I started running, but it was in the month of June with a Couch Potato to 5k program.  Several co-workers talked about this program and I googled it one day and was very intrigued.  I followed something similar to this plan. I could not even run 1/2 mile without stopping.  It was SO hard.

I looked at the summer runs in the Kansas City area and decided on the Susan G. Komen 5k to be my first 5k.  Little did I know how addicted I would become to running.  It was a tough race.  It was a hot day.  It was super packed with thousands of runners and walkers.  It was the most incredible experience.

Since then I have done several races.  I am not fast.  I am not super slow.  I consider myself an average runner who googles how to get through races, enjoys reading several running blogs for motivation and inspiration, and over the last few years I have grown in my running.  I have a race report for each race I have done over on the side bar (if you are interested!)

If I can run YOU can run.  I am not a natural born runner.  I don't have a "runners" body.  In the beginning when I would go out and run it would be very hard for me EVERY time.  But, there is something so rewarding, so inspirational, so motivating about putting your mind to it and doing it.  I have never regretted going out for a run.  Just lace up those shoes and GO!

You will hear people say running is a mental game.  I believe this 100%.  Do you have to train for a race? Of course.  But, if you put your mind to it you will accomplish it.  Follow a training plan, put your mind to it and you will be successful.

My first 10k I did with my husband back in April of 2011.   Again, put your mind to it and you can do it.  I followed a training plan for a beginner for a 10k.  I ran 3 days a week.  Tuesday, Thursday and Saturday.  That was it!  I might have thrown in some cross training on a Sunday afternoon if I had time.  I felt so good after that 10k that I signed up for my first Hospital Hill run.   That was tough.  What was I thinking???

If you are a new runner you can run 3 days a week and complete a 5k, a 10k, and even a half marathon.  Will you break any records?  Probably not, but that is not what it is about.  It is about the sense of accomplishment.  I completed my first half marathon running 3 days a week.  I included some cross-training in preparation for my 2nd half marathon and it added to my success, although it was a tough race.

This April I will do my 3rd half marathon.  I will run 3 days a week, cross train two days a week and do weights two days a week.  This is what works for me right now.  This is what I have put my mind to.

If you are wondering if you can complete Hospital Hill the answer is YES YOU CAN.  It does not matter if it is the 5k, 10k, or half marathon.  Train, do it and brag about it.  Running Hospital Hill is an amazing experience that you will never regret.  

Hospital Hill Blogger

I am an official Hospital Hill Blogger and I am so excited.  A few weeks ago Beth Salinger, the race director, sent out an e-mail asking if anyone would be interested in becoming an official Hospital Hill Blogger.  She wanted all kinds of people to blog.  Young, old, working moms, in school, married with kids, single, military, rookie runner or years of experience.  It did not matter.  She wanted a huge variety of people.  

So I sent an e-mail back with my story.  I am a relatively new runner.  I began running about 2 1/2 years ago.  (You can read about my first 5K here!)   I work full time as an RN at Children's Mercy Hospital.  I have 2 kids, ages 6 and 4, both involved in activities.  I told Beth if I was a Hospital Hill blogger I would focus on finding a balance in working full time, being a Mom and wife, and making time to run and train for Hospital Hill.  Oh, and my husband Mark is also a runner.  He runs 1/2 marathons and triathlons.  One of us is always training for something!  

I can't believe my blog was picked!  I am thrilled!  Thank you. 

Over the next several months my topics and discussions will focus on running, training, cross training, food, making time for it all and still having fun with my family.  My family is my number one priority.  I truly believe running makes me a better Mom and a better wife.

I will be running a half marathon in April and after that I will decide if I will do the half marathon at Hospital Hill or the 10K.  What do you think?  I did the 10K back in June of 2011. This was the first time I participated in Hospital Hill and it was tough!   In 2012 I did the 5K and got a PR.    After last years race I became hooked to Hospital Hill.  It is such an amazing race on so many levels.   So, I guess the half marathon is what is left, huh?  But, to be honest the half marathon makes me VERY nervous.  Did you see the recent article in Runners World?  Hospital Hill was #11 on the half marathon list that everyone needs to run.  And, as the name says....it is HILLY!   It would be a challenge indeed. 

Stay tuned and welcome to my blog.  Thanks for reading.

So what should I do?  Redeem myself and do the 10K, or take on a new challenge with the half marathon?