Hello! It’s us.
“Going to school at home is easy” -said no-one ever.
Last night we went over to my parents’ to see how they are doing. My dad just started working parts of the day at home and he is still making a great recovery, it just takes a lot of time (a month ago he fell and hit his head really hard).
The best thing we ate yesterday—> we went out for some milkshakes from CHOM and they were so beyond good. I had the oreo, Brooke had chocolate and Andrew had PB cup.
The normal ‘getting ready for bedtime stall by telling me all about her day and what she is going to get me for my birthday and why she thinks Beretta is the best pup there ever was’ thing.
Never quite fully alone;)
IT IS BANGS FRIEND BIRTHDAY TODAY!!! Feel free to wish her a happy birthday. She is the best of the best and she makes me laugh really hard. When I first moved to California, Katie (Bangs) heard through church that I had just moved there and had a new baby so before she even met me, she brought over an amazing dinner and dessert for us. Who does that? Oh Katie does. She is beyond nice with the perfect amount of sass thrown in;)
I’ve narrowed down to 5 different options of birthday cake for my birthday (pictures from Layered). Andrew said I could choose whichever one I want and he will make it.
Please vote to help me out because decisions are rough.
A- Neapolitan Cake
B- Chocolate Coconut Cake
C- Red Velvet Cake
D- Peanut Butter Lover’s Chocolate Bomb Cake
E- Cookies and Creme Cake
Brooke is really pushing for this one:
Also, while we are on the subject of birthdays, Andrew’s bday is on PI DAY. I’m thinking we need a huge
Time to get Knox today!
If you train for endurance races then you most definitely put in a bunch of long runs each training cycle. I’m sure there are plenty of you with spring marathons and 1/2 marathons on the calendar so here are some things you can do to keep those long runs exciting!
1. INCLUDE FARTLEKS!!! Whether it is structured or not. You could run a bit faster during each chorus of the music you are listening to or each time you see a road sign ahead of you. Or you can do something like 10 x 2 minutes hard followed by 2 minutes easy. It’s amazing how adding some speed to my long run really breaks up the mileage for me. Suddenly a 15 miler turns into 5 miles, 40 minutes of interval work and another 5 miles… that sounds more doable to me:)
2. I have done this in the past more than I do now but do the first half of your long run on the treadmill and watch a show while you run and the second half outside. This is especially helpful during the winter when it is freezing and being outside for 1.5 hours is a lot better than being outside for 3 hours.
3. Take a debit card with you and stop at a gas station or store along the way and treat yourself to some sort of refreshing/cold drink to get you through the rest of the way.
4. Have a local shorter race going on near you? Sign up and include that as part of your long run… w/u + race + c/d = long run.
5. Sometimes it’s really nice to just be bored. It’s nice to not have a screen stimulating us or music/words keeping us thinking. Sometimes to make your long runs exciting, embrace the nothingness. How often do we get time each day to just think and be. I feel like all day long we have a million things going on so letting your long run being a time of brain slowness sounds heavenly to me some days.
6. Every now and then, take some candy with you for your fuel on your long run… proven to keep things delicious and exciting on the long run (I’ve tried… skittles, starburst, gummy bears and licorice and they all work magically).
7. Have someone drop you off x miles away from your house and run home. That way you have to hit your mileage goal that day in order to get home.
8. Form focus. For each two miles of your long run, focus on different areas that your form needs help on. Arm swing, stride, foot placement, posture, hips etc. Dedicate portions of your long run to working on your form and this will benefit you big time on race day.
9. Start at your house and run the 16 miles or whatever from your house and if you have Uber in your area, take one back to your house. I LOVE point to point courses and throwing those into my long runs sometimes really makes them more exciting. I know Dorothy does this and I love it!
10. Go out with a purpose. For me sometimes I leave thinking that during this run I want to come up with 1 way I can be a better mom/step-mom to Brooke and Knox. A fun surprise I can do for Andrew. Three ways I want to improve my work. A solution to a specific problem… etc. Sometimes I will set the purpose of a long run to be to calm/relax me or to come up with a strategy. Having a purpose for the run beats the boredom for me.
11. Include some strides/surges. Similar to long runs but for the last few miles of your long run include a few 90 seconds of strides where you pick up your pace a bunch and then recover before doing it again.
12. Sometimes if I am out running and I start feeling bored I try to remember WHAT IS HAPPENING. I listen to my feet hitting the ground or focus on my breathing or try to feel my muscles pumping. Remembering the fact of how incredible it is that we get to move our bodies like this takes away any boredom I am feeling… at least for a little while.
13. Run the race course. One year when I was training for Utah Valley Marathon, we ran the course for every 20 miler that we did. I find my long run is much more interesting when I am running the course I am preparing for because I really spend a lot of my brain power thinking about the course, race day and figuring out how to prepare for the hard parts.
14. Odds and evens… for your odd numbered miles try running easy and then for your even numbered miles add in focus, pump those arms and get close to race pace. You’ll be too busy trying to figure out what mile you are on that you’ll be quite entertained.
15. Go the opposite direction than you normally go.
16. If you don’t have a buddy training for a longer race to run with, recruit different waves of friends to come along throughout your long run. One could start with you and at mile 6 you could switch with another friend etc. I used to do this for a marathon when Josse was injured… one friend would meet me for the first 8-10 miles and then I had another to meet me for the second portion.
17. DIFFERENT SURFACES!!!! Use different surfaces during your long run. One strong marathon training cycle that I had I would start my long run on the trails to get in some dirt and hill work and finish on the roads. Switch off with the pavement, dirt, grass, track, sidewalks to keep things interesting and to build some strength!
18. Do you have any water where you live? Lake, ocean, river, reservoir? My long runs near water (usually rivers for me) are always my favorite.
19. FAST FINISH LONG RUNS. I am pretty positive that these are what helped me to get into the best race shape of my life (too bad my stomach had different ideas at the time though and I missed my marathon). My coach would have me do the first portion ‘easy’ and then finish the last 4-10 miles at race pace… and sometimes finish my long run fast miles a little bit faster than race pace.
20. Join a running club. Meeting a group of people for a long run makes it infinitely more exciting to me.
21. Sometimes I call up one of my brothers and talk to them through my headphones (while my phone is in my fuel belt). That definitely keeps it entertaining… I also know on Saturday mornings if I get a phone call from my brother in Kentucky, I get to talk to him for a few of his miles.
22. Listen to something different than you normally do. I have a friend that would download one of their all-time favorite movies and just listen to the movie (and visualize each scene in their head) for their 2 hour run. Do a podcast (here are some good ones) if you never do those, an audio book, a different genre of music or run without tunes until those last few miles so it feels like a treat.
23. Sing out loud to your music. I do this often and not only does it entertain me but I’m sure it must entertain the cars going by… when certain songs come on, I can’t not sing (unless I am doing speed).
24. No long running buddies? See if you can recruit someone to ride their bike next to you. Andrew has done this for me a few times and my dad used to drive with me while I ran if it was dark outside and it kept things entertaining.
25. I think we all love running for the fact you can just leave from your front door BUT if you are bored with your long runs, maybe take a drive to a brand new place. Research gorgeous new areas that you could drive to and you won’t be bored because you’ll be too busy trying not to get lost and taking in all of the new scenery.
My mom added an idea on a way to make your long run more exciting… “Just cut your long run short.”
How do you keep your long runs entertaining?
Who has a spring race they are training for?!?
Which cake would you have for your bday? A, B, C, D, E, Brooke’s choice or other?
Who else has a bday coming up? How old are you turning?