Monday Matters and a little bit more about my training method…

My run this morning was especially exciting.  The whole crew wanted to join. 

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My nieces did the first 1.5 miles with us and then my nephews stuck with me for about 4 miles total.  After that they rode their scooters along with me for a bit.  My first 4 miles were @ a 10:05 average pace and the last 5 miles @ a 7:56 average pace.   9 miles total.  

This better become a regular thing:

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After a week of very structured runs it was fun to have a super laid back run.  

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Time for some Monday Matters:

-Cousins that are just 2 days apart.  

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This instagram account makes me laugh pretty hard.  I’ve had this regret a time or two when I feel like I am on fire as I attempt to tempo in the heat.  

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-Long-term readers may remember that I ate a heck of a lot of frosted mini-wheats when I was pregnant with Brooke.  Three years later and she is still obsessed with them:)

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-I’m sharing my speedwork tips over HERE on Women’s Running!

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-Swig sugar cookies are kind of a big deal in Utah.  My brother and his family had never experienced their goodness until we brought a bunch to the pool.  They fell in love with them.  

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-Real tough day for Brooke at the pool with her cousins…

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-My nephew only falls asleep if he has this little blanket on his eyes while sucking his thumb:)

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I had a reader ask about the intensity of my last week of workouts so I asked my coach about it and this is what he said:

“Although  a 7:10 pace would seem like speed work to most (including me)….for you, that is really not speed work. Your easy run pacing is 7:25-8:25.  You should caution your readers that coaching and pacing should be unique to the athlete/coach relationship and one can not assume that a plan that works for one should not be generically applied to another athlete.    
You did have a hard week last week but the amount of speed work per session was incremental and it was the last build up week of a 3 week block of building.  The usual total amount of intensity should be 20-30% of your overall training, last week you were at 28%.”  

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Do your kiddos/nieces/nephews like to run?  Do they ever go with you?

People that have been pregnant… what were some of your biggest pregnancy cravings?

What cereal have you been loving lately?

How often do you do speedwork?

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65 comments

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I always have to sleep w/ my eyes covered! That is so cute.
I am loving Raisin Bran. But will eat almost any cereal when it comes right down to it!
Those cookies look amazing!!

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Thank you for reminding me of the amazingness of Raisin Bran… it has been way too long since my last fix;) I should send you some of those cookies!

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I try to do speed work about once a week, but realistically it happens about once every 10 days. Most of my nieces and nephews are too young to go too far with me, but a couple of them will do short distances with me and/or my husband.

FMW are always amazing, although I never have them with milk, just dry as a snack.

I love your nephews onesie!!

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Those sugar cookies look sooo good.

I love all the cousins running together!! Big families are the best. I’m hoping my sister’s husband’s sisters all have kids so that we all can have a big fam. I’m certainly not having any hahahah so they need to pick up the slack! My niece is 2 and LOVES to run, it makes her so happy.

Not too much speedwork lately, training for a 50 miler so its been more about hours on my feet and heat training than speed.

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How fun that all the kiddos ran with you! It looks like you have some future racers on your hands. How many people in your family are already runners besides you?

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That picture of your nephew sleeping with the blanket over his eyes and sucking his thumb is about the cutest thing I’ve seen in a long time!

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I know right!?!? It also makes me really sleepy to see to look at the picture… he looks so comfortable.

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I’m pregnant with #3 (my first was born 5 days after Brooke!!) I ate a lot of McDonald’s French fries with my first 2 (and a lot of taco bell soft beef tacos with #2). This time around I’m craving popsicles, raisin bran and all the juicy fruit!

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AHHHHH number three… how do you do it!?!? Just one keeps my hands free and you are going to have two more younger than Brooke. You are amazing. I hope you are getting a lot of fruit, popsicles and raisin bran:) Have a fabulous day!

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How fun that you got to run with your nieces and nephews!
My favorite cereal right now is plain and simple Rice Chex. It is so good with a bunch of fresh summer berries!
Right now I do speedwork twice a week: 400m-1600m repeats on one day and then a tempo run later in the week.

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I haven’t done speed work in a VERY long time…guess I need to start doing it again for training for my upcoming race.

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With my first kid I wanted all the ice cream. With #2 it was big savory dinners. You can probably guess what one is the better eater haha.

I’m glad that your coach explained that. I’ve been playing around with the idea of coaching running one on one and it’s a little intimidating to me. That helped me remember that everything with exercise is relative.

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YES YES YES JENNY!! We are all at different places etc so that is why it is so nice to have a coach. Personalized training that fits your exact needs and paces is awesome. And now I want some ice cream:)

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I don’t do enough speedwork, but in 4 weeks it will be a priority in my training plan. Cannot wait! I have a PR dream for October so whatever it takes me to get there I will do.

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You will get that PR in October Brooke… You’ve got this!

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I always need speed work tips because I get so intimidated! I need to get over this, especially with marathon training starting up next week!

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My neice and nephew love running — at least the 3.1 to 6.2 distance. They run and race with their dad (my brother) all the time.

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I haven’t really done structured speed or hill work before, but this is something that I really want to start incorporating into my training. I would really like to improve my speed (who doesn’t!) and would like to get to a point where hills aren’t the absolute worst thing ever! How did you go about finding the training coach that you’re currently working with? I’m interested in getting one to take the guess work out of things, but I don’t even know where to start to find one that is a good fit for me and my goals.

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Kashi Autumn wheat! It’s a lot like frosted mini wheats.

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I second that. So. Delicious!

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I ran with my niece once – she lives in Indiana, while I’m in California – it was so fun, would love to do it more. My nephew who runs lives in Tennessee – he ran his first half marathon in May.

I start marathon training in two weeks, so speed work will start up for real. I’ve done a couple of sessions trying to wake up my fast twitch muscles. I keep telling myself, “If you don’t do speed work, you won’t get faster.”

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That summer marathon training pic is hilarious and true!!!
I do track work once a week and I add another day of hills or tempo work when I’m really training for a goal race.

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That summer marathon training = TRUTH. That humidity may just be the end of me!

My sister is expecting with my first niece! I’m determined to turn her into a little runner :)

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I’ve been obsessed with raisin bran lately. Not sure why, though. My guilty pleasure cereal is cinnamon toast crunch!

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Baby cousin cuteness! And those cookies look DELICIOUS!

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I love any and all cereal!!!
This week the stand out favorite is red berries. Probably because I put my own chocolate chips on it to make it dessert.

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Curly nails every photo op. I’m pretty sure she should start Little Hungry Runner Girl soon.

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I had a serious craving for Lucky Charms when I was pregnant with my second daughter. I ate an insane amount of the stuff.

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I’m a fan of mixing regular Cheerios with Cocoa Puffs, 1:1 ratio ;)

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Currently 8 months pregnant…cravings: diet coke, salt and vinegar chips, sandwiches, and now that it’s summer: watermelon/fresh berries/peaches and smoothies
I can’t wait to take my little one running with me in my BOB stroller :)

Favorite cereals: pb puffins, cascadian farms graham crunch and buzz crunch honey almond cereal. I really love all cereal though :)

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Your nephew is so, so adorable. I never get tired of looking at sleeping babies!
Favorite cereal: Homemade granola.
Ahhh, frosted mini wheats! Love and haven’t had in forever. Now I really want a bowl.
When I was pregnant, I craved Mexican food all the time. And a lot of ice cream :)
Speed work: When in a marathon cycle, I usually have 2 speed workout per week (track or hills and then tempo another day).

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My nephews occasionally go with me on a run, but they prefer to “race” so it always ends in silliness

My weirdest craving (I only had it with #1) was cranberry juice. Straight up. No cocktail nonsense. As tart as I could get it. #1 still loves all tart things.

Sadly, I went to the sports med doctor over an IT band issue I’ve been having and no running for 3 weeks. :( Unless I do pool running… meh.

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Everyone goes to Swig for the sugar cookies but the REAL treasure is their oatmeal chocolate chip cookies. You can still get the pink frosting on them. It’s perfection!

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I love how you are getting all of the kids involved! I love when mine will ride their bikes along with me. I got my speed work in today – I wish I had read your article first though! And Honey Nut Cheerios are my all time favorite cereal ever ever ever!!

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Those sugar cookies look amazing! My favorite cereals as of late have been Golden Grahams and Lucky Charms-but I like to eat them dry!

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I seriously cannot believe how old Brooke has gotten and I’ve been following you since before Brooke. Oh my gosh, does that even exist? I love that you get the kids involved, so awesome.

Also those sugar cookies look so good.

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I love cereal:) The only kind I don’t like is yogurt cheerios and trix. I really like apple jacks and honey nut cheerios!

I prefer fall marathons, but that means you start training in the summer and it is so so hard! But at least it makes you tougher for the race.

Now I want cookies.

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I am pregnant right not (currently sitting at 30 weeks) and my biggest cravings are hamburgers, cereal, smoothies, and donuts. My pantry is full of cereal – every kind – because you just never know.

Your nephew is so cute!!! Wow, what a family you have. :) Must be so fun to run with all those kiddos!

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I am so jealous of all the pool time you’ve been getting! I need to find a community pool near me ASAP.

My 14 year old cousin runs and has a faster mile time than I do so I would be tagging along with him and not the other way around. I LOVE Cinnamon Toast Crunch but try not to buy it too often. I have been slacking in the speedwork department but I have plans to get some workouts in at the track.

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I only do speedwork once a week. But I’m still in the process of learning all the ways to increase speed. I feel like such a newb’ when it comes to speedwork…

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I want to do speed work but then the summer heat kills me:(

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I love how supportive your family is. What a great way to keep all of the kids active and help you improve for your marathon.

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I craved lobster tails! I definitely didn’t get to satisfy that craving very often!! :)
http://www.sweetlytattered.com

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My little girl is JUST starting to be interested in running! She’s almost 3 and pretends to run with her baby in her stroller like I do with her and her brother. <3 She tested me today, though. Blogged about it if anyone wants to check it out!

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Janae! I am so JEAL of the cereal consumption. Seriously would love to chomp a big bowl of golden Graham’s right now but since I have had celiacs for over 4 years, I miss cereal! HOWEVER, I am patiently awaiting Cheerios’ gf option to make its debut!!! Xo so happy to hear you had a fun run day!

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Oh my goodness, too much cuteness for one post! I LOVE that your nieces and nephews all wanted to run with you. You are such a great role model for them! Also your baby nephew and Brooke are adorable. I have to admit I’ve never had a Swig sugar cookie!

My biggest cravings when I was pregnant were weird high school junk food cravings! Taco Bell, flamin hot cheetos, hot dog on a stick. So gross. I also craved a lot of fresh fruit too though!

Cereal I’m loving lately: Cap’n crunch with berries!

I do one interval and one tempo workout per week.

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Ok, those cookies look like perfection. I really want one.

When my mom was pregnant with me, she ate a lot of Wheat Thins, and I have loved them my whole life. I eat them with every meal.

I usually do speed work twice a week and recovery runs the day after. Your coach is definitely right about one workout plan not being right for another person. People forget that way too often.

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My biggest cravings were Oberweis chocolate milk, cinnamon waffles and sandwiches. Can’t believe my Brooke turned one year old yesterday!!

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I definitely don’t do speed work as much as I should! If I need to cut a workout during the week for whatever reason, speed work is usually the first to go…I guess I know what i’ll be doing tomorrow! : /

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You actually are the one that has inspired me to do more speed work, and I’ll never forgive you for that. Hehehe… kidding. I used to do 80-100 mile weeks at a slog-pace and now I do 70-80 mile weeks but with speed work, and I’m putting out faster times now than I did during my 100 mile weeks. So, there’s that. But man, does speed work suck sometimes!!! But in an awesome sick way.

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I usually take my boys (four months and 2 years) in the stroller when I run, and my 5 year old likes to tag along on her bike or scooter. She’s the only one of the kids that’s actually raced with me, but she spent most of the race the stroller. I signed us up for a race in October though, so hopefully she still likes it!

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I still remember craving pizza, cream cheese and lots of sandwiches – all savory which is the complete opposite of my normal self!

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Brooke looks so pretty in the pic with her FMW!!

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Lately I cannot get enough of Lucky Charms!

BTW, Happy National Chocolate day!!!

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This is adorable!! I love that the whole gang wanted to join in.

P.S. I ran 4 miles in your tank this morning! It was so comfortable.

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Can you send some of those cookies to Germany? I’m from the U.S. (montana)and currently living in Germany and they hardly sweater their “treats”. I had those exact cookies when I was in Park City for a wedding and felllllll in love!

Biggest pregnancy craving: egg and bacon breakfast burrito with homemade tortilla. I would only allow self to buy one if I hit my running goal for the day!

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Correction: sweeten not sweeter their treats

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My son and my daughter have both run with me, but not regularly. They have both done a few races (5K and fun runs), but don’t do it consistently or ask to run with me.

Biggest pregnancy cravings: with my son it was sub sandwiches, with my daughter it was Snickers (and I didn’t even like Snickers bars before I was pregnant)

Favorite cereal (I can’t buy it often because I will eat too much) – Lucky Charms.

Speedwork: ummm, I don’t. I know. I just don’t.

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When my son was a baby, he always had to sleep with a little white knitted blanket over his face. Almost 6 years later, he still has to sleep with “Knitty” touching his body somewhere…usually across his neck.

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Annnnnd now I need sugar cookies.

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I do speedwork once a week – and I alternate between intervals and tempos :)

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-My daughter is a runner, and I kinda love it :) She hasn’t gone with me this summer..but there is still time :)
-I loved pears and cinnamon!!
-I’m really into Chex GF maple oatmeal right now w a bit of pb :)

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I was hoping swig delivered – just checked their website but they don’t! those look awesome!
I’m suddenly into cheerios and overnight oats

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Oh my gosh at those cookies! { insert heart eyes emoji here }

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ooooh those cookies look amazing!

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