running problems

Will Run For Chocolate Milk

- Mel

It’s no secret in my circles that I love chocolate milk. Sunday morning, I ran a Chocolate Milk Chug Mile (very on brand for me) — AND I PR’D MY MILE RACE! I don’t share too much anymore about my running (and my associated running struggles), but wanted to share this celebrious event. Today was a great day for a run in Iowa!

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🥛🍫 WILL RUN FOR CHOCOLATE MILK (and hot chocolate) 🍫🥛 This morning I participated in the Hot Chocolate Race’s Chocolate Milk Chug Mile (because, duh 💁🏻‍♀️). Mile runs are HARD. But chocolate milk is awesome. I had to double-check my Athlinks account afterward to even check what my one mile PR was… AND I FREAKING PR’D IT TODAY. My previous one mile PR was from the Liberty Mile in Pittsburgh in 2015 (I ran 8:10). Today, I finished in 7:37. Holy crap! 😱😱😱 Totally unexpected start to the day. And then I went to Browns Woods for two loops with my fellow 🦃🦃🦃 #willrunforchocolatemilk #builtwithchocolatemilk #iprdtoday #runiowa #trailrunning #chugandrun #capitalstridersturkeys #100milechallenge #100stridersmiles

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HOORAY, CHOCOLATE MILK!

Extra Reading:
How we fell out of love with milk {via The Guardian, also #fakenews, also BLASPHEMY}
This 94-year-old “Candy Man” of Iowa gives out Hershey chocolate bars every day 😭😭😭 {via Des Moines Register}

Weekly Therapy: The realization and acknowledgement that I only have a couple weeks remaining in my 30s

- Mel

the week:
So… yeah. Can I remain 30-something in this blog space if I’m actually 40? I knew this moment would come, and I don’t yet have a plan for the change. I know that I want to continue to blog — blogging been a part of my life for 15 some years, and I’ve been posting here for about 6 years. I’ve been waiting for a “big idea” lightbulb moment. And since that hasn’t happened yet, I’ll remain here as a 30-something in spirit.

not yet 40 something banner

weekend:
Having a kind weird weekend — I’ve been feeling something wonky in my right knee intermittently for a week, along with my left arch feeling sore since Illinois. And now my lower back is bothering me since Friday. I don’t have it in me to run outside in 30-degree temperatures and rain. And when I attempted to make up some miles on my treadmill, the machine started smelling like burning rubber and I got nervous about the motor burning up (or the thing catching fire) and had to QUIT. Things are rough over here right now.

You know, in case you wondered what 40-something blog posts would be like.

seven things, seven days:
1. Took a DNS for the Drake Half marathon. I just didn’t have it in me.
2. Golf season has arrived (amidst the snow showers in the forecast, WTF), and I’m finally spending my Dick’s Sporting Goods gift card from LAST Christmas on a new pair of golf shoes.
3. I found an additional VISA gift card, as well as a Dunham’s (hopefully those still exist?) and another for Amazon. Maybe I need to clean out junk drawers more often?
4. Is running contagious? {via NYT}
5. This food article spoke right to my soul (and inspired me to make a gluten-free carrot cake this weekend): The Nonnegotiables of Good Carrot Cake {via Taste}
6. Sports Psychology: The effects of loss aversion (sorry in advance about the auto-play video) {via Stack}
7. A guide for giving your cats their annual performance review — OMGGGGGGG ???

Vermont City Marathon: Training Week #2

- Mel

Disclaimer: I received a free entry to Vermont City Marathon as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find and write race reviews!

Vermont city marathon run blog

Because of the upcoming double digit distances this training plan, I worked with my coach to swap my long runs to Saturdays to participate more often with the Capital Striders (the Des Moines area running community) group runs — which are, painfully, at 7:30 am. I did something similar in my last marathon training and getting the long run over with early Saturday seemed to work well for me. Though getting up at 6 am on a Saturday is definitely not the easiest, I usually take a nice afternoon nap — and I wait to do my Sunday recovery run in the afternoon.

Week #2 of Marathon Training Plan looked like this:

Monday: Rest
Tuesday: Tempo Interval Run
Wednesday: Easy Run + Strength
Thursday: Yoga
Friday: Rest
Saturday: Long Run
Sunday: Recovery Run + Core

Iowa blogger run marathon

My treadmill is still busted, despite receiving two replacement motherboards from ProForm. So, that meant a couple evening runs in the dark after work and ALL of my runs this week outdoors. The whole situation is totally irritating seeing as how we’ve had the equipment for less than a year AND purchased a 4-year warranty — and bundling up just to do an easy 20-minute outdoor run pisses me right off… but I’m working through it. But if I don’t get a promise of a replacement treadmill by next month, I’m REALLY going to lose my shit on someone.

Monday: GLORIOUS REST — and another recognized holiday at work — has me feeling finally (mostly) back to normal. We got a crazy ice storm in the Midwest on Monday, but the above-freezing temps melted mostly everything away overnight.

Tuesday: Short run — 3 miles, followed by an at-home kettlebell-focused strength workout.

Average 10:25 pace

Wednesday: Tempo Intervals — 6x400s (with a mile warm-up and mile cool down) in my secret stretch of sidewalk near the backside of my development. I love it; it’s a near-perfect .25 mile block (a little over, actually) and only slightly uphill that I just run back-and-forth.

Finishing these intervals was TOUGH, and I slowed down quite a bit on the last set. Looking forward to seeing myself get more consistent for a full set.

Thursday: Yoga Roots at LifeTime Fitness. Some weeks I love this class and others I hate it. I guess that means it’s working. Recently the instructor changed the programming to hold poses for 10 breaths instead of 5 — and holding some of the poses are really, really hard. The instructor tried to adjust me in triangle and I nearly collapsed.

Friday: Rest Day! I ended up meeting some friends after work for happy hour at Wellman’s Pub.

Saturday: I had 6 miles on my training plan, so I joined the Capital Striders group run (at 7:30 am) for the short route (which ended up being about 5 miles). After my running friends departed, I explored the Drake University campus to finish out my last mile. It was a pretty nice day in Des Moines, and I can’t believe I got my ass out of bed that early.

Average 10:21 pace

Des Moines running group blogger

Sunday: Easy 20 minute run — and despite it being 37 degrees, it felt REALLY really chilly.

Average 10:11 pace

WEEKLY RUNS: 4
WEEKLY MILES: 16.1 miles
TOTAL TRAINING MILES: 18.11 miles

Want to join me in Vermont this Memorial Day Weekend? Use discount code BibRaveDsct17 during your online registration to save $5!

Weekly Therapy: “Growth for the sake of growth is the ideology of the cancer cell”

- Mel

the week:
Man, was it difficult to return to work this week! I felt like I hit a wall every day around 3pm and not even espresso could help me recover.

Seeing as how we’re already a week into the new year, I’m spending some time reflecting on 2016 and the areas in which to focus this year. I also have to write my annual review (due next week, GAH!), which has always been a struggle for me — despite keeping regular notes of my successes throughout the year. I feel like my head is constantly spinning!

Does anyone else have a journal that they keep on them to “brain dump” throughout the week? Mine is mostly a giant book of to-do lists, but I feel crazy if I don’t get the running list out of my head.

weekend:
Still no working treadmill, so I need to decide if I’m bundling up for the great outdoors this weekend or making extra trips to my gym. *groan*

I’m going to love the shit out of my massage on Sunday. And maybe I’ll go to ULTA and spend my Christmas money.

seven things, seven days:
1. Visit two with my stylist this week, and she was able to correct how much red was pulling in my hair. Going back to “natural” from platinum blonde is a process and remind me of this when I want to go lighter again.
2. The Limited is closing. 🙁
3. Some great tips to beat the running blues… if you’ve lost your mojo. {via Mizuno Running}
4. Old habits die hard – how to really change your life in 2017, per Gretchen Rubin {via The Guardian}
5. OMG check out these old runners advertisements from ADIDAS.
6. Have an ultra on your challenge list for 2017? READ THIS >> A Century or Bust: 100-Mile Lessons
7. The Kaizen approach — and how to be 1% better every day {via Medium}

IMT Des Moines Half Marathon: Training Week #2

- Mel 1 Comment

Week #2 of half marathon training felt great — it was nice to finally get outdoors for a couple runs (even though we had several days over 100 degrees for heat index this week). My schedule happened to coordinate with some great outdoor temps, particularly over the weekend. Again, I didn’t need to switch around any of my run or workout days this week (and I seriously considered it with Thursday’s weather), and did all my workouts as prescribed.

My week at a glance:

  • Two easy run days
  • Long run (6 miles)
  • Pick-ups speed workout
  • One strength workout
  • Two core workouts
  • MUCH foam rolling and trigger point on my calves

MONDAY
Rest Day — and my bi-weekly phone call with my Coach. Everything feels pretty good right now regarding my training program. My legs definitely feel tired though from running 4 times per week, and I’m trying to focus on doing a lot more foam rolling (a massage soon is definitely in order, too). I also need some practice with pacing my speed workouts, which feels very much a practice in Runner 101: Don’t start too fast!

TUESDAY
Easy three-mile run on the treadmill and first of two core workouts for the week.

WEDNESDAY
Strength workout felt tough, despite it being the same workout that I did last week.

THURSDAY
Pick-ups! Something new for my weekly speed workout… which I had to do indoor on the treadmill because it was 105 outdoors.

It was also very sweaty indoors.

iowa running blogger 30something hot in here

I *LOVED* this workout, and I actually wanted to do more! But, I’m sticking to my training plan and trying not to overtrain. Overall, the workout was about 3.10 miles — warming up with 10 minutes at an easy pace with 6 repeats of 1:00 fast and 1:00 not-that-fast (my splits were all over the place — I’m still learning!); finished up with a cool-down, easy pace for another 10 minutes.

I also spent a good 10 minutes of foam rolling my calves after this workout, since they felt so knotted and sore for most of the week. It definitely helped!

FRIDAY
Much-enjoyed rest day — we made a ridiculous amount of food and a giant cheese plate and watched the Olympics opening ceremony until we both passed out on the couch.

SATURDAY
Easy 2 miles — OUTSIDE! It was awesome! Followed up with my 2nd Core workout of the week.

iowa running blog half marathon training

SUNDAY
We drove to the Greenbelt Trailhead in Clive, and I did my 6 miles out on the trails while the boyfriend rode his bike. It was too beautiful of a day to waste inside on the treadmill, and I saw so many fun things on my run. It’s also nice to see how the different trails connect for when I need to venture further. I’m still getting my bearings out here, but absolutely love running out in the woods.

iowa run blogger greenbelt trail
(I’m really interested to know what that little gingerbread house was all about… and look at that tiny library on the TRAILS!!! Made me *squee* when I ran past it.)

This run was a battle of efforts between my legs and the rest of my body. The legs wanted to go fast, and the rest of me felt the makings of maybe working a bit too hard. But any time that I tried to slow up, my legs felt heavy and almost like I was tripping over my own feet getting them to move at all. So, I opted for a kinda-higher effort level because my legs said so, and I did OK on keeping mostly even splits.

6 miles, 1:01:22 / 10:13 overall pace
9:56 (1) / 10:02 (2) / 10:01 (3) / 10:13 (4) / 11:01 (5) / 10:07 (6)

(I have no idea what happened in Mile 5 because at four miles in was when I was eating a GU and slowing up to intentionally digest it). ¯\_(ツ)_/¯

TOTAL RUN DAYS: 4
WEEKLY MILES: 14.2
TOTAL TRAINING MILES: 27.3 miles

Weekly Therapy: Don’t do it to be remembered; do it to be yourself.

- Mel 2 Comments

the week:
My Grandma from my mom’s side passed away this week, so that was really hard — especially because I wasn’t able to be with my family in Ohio. I’m also having a difficult time processing that I have no grandmothers left. I mean, compared to others my age, I feel so lucky that I had my grandparents in my life for as long as I did. But it’s still some heavy stuff. And well, I’m sad.

weekend:
Laying low, running in high temperatures (UGH, yesterday’s heat index was 105. ONE HUNDRED AND FIVE. I don’t live in Arizona anymore, what the heck). Tonight, we’re making a bunch of appetizers like it’s the Super Bowl and WATCHING THE OLYMPICS!!!!!!! (!!!!)

12 books in 12 months:
Quite different than my 52 books goal from last year, my 10th completed book of the year was He Wanted the Moon (courtesy of Blogging for Books). This book was unique, in that it told the story of a doctor who lost everything to his mental illness — mostly told through his own letters, discovered by his daughter years after his death. An impressive yet difficult look inside the brain of someone with what is now commonly known as manic depressive disorder. At times, it was painful to keep pace with the race of Dr. Baird’s thoughts — an uncomfortableness paired with a bit of knowing what likely comes next. It was by no means a “happy” book, so I found the content hard to read every night before bed; but over my lazy weekends, it was an enjoyable read.

seven things, seven days:
1. I got selected to be a BibRave Pro – I’m so excited about this ambassadorship and to expand my running community! More on this in a different post.
2. Oh HEY, are you a Des Moines-area blogger? Buy tickets for the Go Blog Social event at the Hotel Renovo on September 10!
3. One of my cats was hiding from the thunderstorms this week, and we couldn’t find him. He’s 17 pounds and all white. He was in the back of the kitchen pantry. Oh, Rudy.
4. Had my first round of interviews for the job I posted for (phone interview). I think I meet the minimum requirements, so here’s to the next round!
5. OOOOF. This story looks at another viewpoint of Big Goals: Can you survive the crushing feeling of seeing your Olympic dream die?
6. Can personality be changed? {via The Atlantic}
7. RATS! Running doesn’t make rats forgetful {via Science News}

Sunday Lately for this 30-Something:: Week 72

- Mel 2 Comments

Blogger Tribe_Sunday Lately It’s Sunday morning and the Blogger Tribe is collectively sharing their Sunday Lately posts. Sunday Lately is a weekly linkup hosted by the Blogger Tribe (lead by Angelica, Meghan, Nicole, and Katy). The prompts for May 15 (Week 72) :: Doing, Appreciating, Designing, Humming, Expecting.

Catch up and read all of my past Sunday Lately posts and join camp with the Tribe on Facebook!

Doing:: All weekend, I was volunteering at the derby tournament (hence, this post being late). So, for the rest of Sunday afternoon, I basically did NOTHING. Well, I definitely made a sandwich first… then, nothing.

Appreciating:: I’m still feeling all the warm fuzzies from friends who reached out with birthday wishes. For anyone who has moved to a new city, it can feel incredibly sad to miss out on celebrating with friends (who have likely celebrated with you for past birthdays).

Designing:: a new playlist! Man, I don’t think that I’ve updated my running songs since I ran the marathon. It’s no wonder I’m unmotivated to workout (a big HA! there because we all know the real reasons — my friends Lazy Tendencies and Procrastination). 😉

Have any new, good dance, electronica or remix recommendations that I should download?

Humming:: the jingle for one of my favorite podcasts, We Know Nothing (as sung by Anya Marina, an artist that opened up one of my FAVORITE live show memories back in my Cleveland days — she was on the bill with Greg Laswell and Jay Nash).

At work, I’m allowed to wear headphones/earbuds, so I’ve been plugging back into my growing list of unplayed podcasts. I’ve also been catching up on Nicole Antoinette’s past seasons of Real Talk Radio on my commutes, and have gained much-needed insight into some life decisions that I’ve been struggling to make. I’m pretty sure she’s about to release another new season, so I want to be caught up!

Expecting:: We’re expecting our first guests (boyfriend’s parents) at the end of the month and OMG it’s already halfway through May! I need to start putting stuff up on the walls and figure out my living room arrangement already.

Sunday Lately for this 30-Something: Week 58

- Mel

Blogger Tribe_Sunday LatelySunday Lately is a weekly linkup hosted by the Blogger Tribe (lead by Angelica, Meghan, Nicole, and Katy). Every Sunday morning, the Tribe shares a small glimpse into the last week — and I’m sharing along, too. Every week, a new theme is released for all of us to post and share links through one of the host’s post. All are welcome, so if you’re a blogger looking for his or her Tribe, click through and join us in the Blogger Tribe Facebook group. Today’s Lately is, well, a little later than usual because my ass woke up for an early long run today.

30-something SUNDAY LATELY Week 58

This week’s themes: Creating, Finding, Switching, Forgetting, Craving.

Creating: Am I the only one who creates piles when cleaning a room and moves those piles to a different location? I’m in Purge Mode again, so stacks of books-to-be-donated are on my dining room table, picture frames to be packed away are in another pile. Creating some kind of organization from the chaos… eventually.

Finding: Now that the contractor is finished with some of our house projects, we’re finding residual dry wall dust EVERYWHERE. I mean, we knew it would happen but I’m always a little shocked at how much lingers in the air and settles even after we’ve completely Swiffered a room.

Switching: Switching mindsets from buying to selling, as we put our little old rowhouse on the market this weekend. Yes, this is HUGE news, but more to come on that… soonish.

Forgetting: Forgetting about all of my failures so far in training and looking forward. Gasparilla is for FUN (I know my definition of “fun” is warped!), and I have plenty of weeks to make sure that I’m in top form for the Pittsburgh Marathon (which is also for fun, WHO AM I?!). But for now, we do something of a fake taper for the next two weeks, and I’ll come back strong.

Craving: Yesterday, my boyfriend and I went to the Sewickley Chocolate Walk, and one of my favorite items on the taste tour was a chocolate-covered cherry smoothie from Sincerely Yogurt. My second favorite was black cherry balsamic-drizzled ice cream from Two Rivers Olive Oil (as per the chocolate walk, they were featuring their dark chocolate balsamic, too). I’m basically craving everything cherry flavored now. Now, now.

Running Q+A

- Mel

Following the lead from This Mama Runs for Cupcakes, here are my answers to her Running Survey:

1. Would you rather run along a beach path or on a mountain trail?
I love the water but I hate the sand; my pick is for a mountain trail.

2. If you could choose the flavor of gatorade at your next race’s aid stations, what would it be?
Lemon-lime or GTFO. Also, I *hate* Gatorade, so anything else at the replenishment stations, please?

3. If I gave you a $100 gift card to a running store, what would be the first thing that you would purchase with it?
I know that I won’t be able to find new-old stock of my Ride 7s for too much longer, so I’ll put towards trying out a new pair of shoes.

4. Do you prefer to follow a training plan or wake up and decide then how far and how fast you want to run?
I definitely start with a plan, but let my body override and determine its course of action.

5. Would you rather start your run with the uphill and end on the downhill or start your run with the downhill and end with the uphill?
End with the uphill. Am I in the minority on this?

6. When you can’t run, what type of cross-training do you choose to do?
I do yoga and spinning and roller skating/derby.

7. What is your preference—> Out and back, point to point or loop runs?
It depends on if there’s a shuttle bus involved. (HA! And NO.) But seriously, loop runs are The Worst; I prefer an out and back, with point to point in second.

8. If you could recommend ANY running related item to a new runner, it would be a—>
A Buddy Pouch! I’m impressed by how awesome this thing is and I do not feel it at all when running — so long as I’m wearing pants/capris. I wish for a smaller/lighter version to wear with shorts that doesn’t flop. New runners: ALWAYS carry some sort of ID on you and my bonus pro tip: if you live in the city, carry a bus pass!

9. Do you ever see any wild animals while out on your runs?
Does a white tiger at Nemacolin count?!

A photo posted by Melinda (@melliesmel) on

10. Ever gotten lost while out on a run?
Yep.

11. If you could have one meal waiting and ready for you each time you got home from a run for the next 30 days… what would that meal be?
Chocolate milk (by post-workout must have!) and a sweet potato Eggs Benedict.

12. Capris or shorts… what do you run in most often?
I’m an all-weather runner but these lululemon speed shorts (I guess they’re only currently for sale in solid black) are seemingly part of my race day uniform.

IMG_1922

13. At what mile (or how many minutes) into your run does your body start to feel like it is warming up and ready to go?
Somewhere between Miles 4 and 5 are when I’m feeling my best for warm-up.

14. What do you do with your key when you run?
I have a lot of pockets in my gear (phone armband, water bottle, zippered pockets in my bottoms, key hole in my winter running gloves), but the block it pocket in the speed shorts is the best place where I don’t physically feel it and also feel that I won’t lose it.

15. If you could relive any race that you have done in the past, which one what it be?
The Niagara Falls International Marathon was an amazing experience for me, and I wish I could bottle up all of that awesomeness for future races.

Weekly Therapy: When you take responsibility you ensure your evolution

- Mel

the week:
I’m so exhausted this week, you guys. What’s up with that?

weekend:
Tonight is the Tar & Feather party at Wigle, followed by Beauty Slap at James Street Gastropub. Saturday, I FINALLY get to see a Steel City Roller Derby game this season. Sunday evening we’re having dinner hosted by some friends in the neighborhood. And OH GOD, WHEN WILL I DO HOMEWORK.

Pilates Fest is this Sunday at Keystone Health Club in East Pittsburgh. I’m hoping to get most of my homework done on Saturday so that I can attend. There’s also Yoga in the Square and Pride March, if you’re staying around downtown.

52 books in 52 weeks:
#20: Using Individual Assessments in the Workplace (course textbook) — I’m sure it will be a good resource in the future, but… thank god I’m done with it! (I have three books for this one class.)

seven things, seven days:
1. The Aviary’s new Condor Court exhibit is complete and looks to be opening soon — the birds were out testing their new rock structure and ponds!
2. Six-year-old children are exhausting. Maybe that’s what I’m still recovering from?
3. GOT MY NEW MACBOOK! (Happy belated birthday.)
4. I’m on an organizational rampage this week.
5. Ooooh, Knix Wear has a subscription! Probably the best exercise-friendly underwear EVER.
6. Found a new armband for running: this Armpocket Xtreme (yes, in the wild colors) is AMAZING.
7. The Mental Game: great piece to about what sports psychologists are doing at The University of Utah.