I am a Running Coach!

I am so excited to become the newest running coach at 605 Running Co. It's no secret that I love studying the sport of endurance running and using myself and my running buddies as guinea pigs as I try out different theories and philosophies of training. After some persistent, gentle nudging from some friends, I finally made the big ask to my friends at 605 to see if they needed some help with coaching. 

I can't wait to help some runners hit their goals, no matter how big or small. I've really enjoyed helping my BRF Toni hit some major PRs over the last couple of years, and without her nearby to obsess over her training, I certainly have some extra free time to obsess over others. I'll be taking my RRCA certification in the near future, and can't wait to learn anything and everything about coaching, especially as it challenges or confirms my current thoughts and coaching philosophies.

If you're interested in being coached by me, I'm taking on a few athletes to start. More information about coaching can be found here.

***Also, just to clarify, I haven't left my job at the library to pursue coaching. I guess a lot of people thought that was the case. No worries, I'm still shilling people free books all day e'ery day!

New Local Race Announcement

My favorite local running store, 605 Running Co. recently announced a brand new spring half marathon for Sioux Falls, SD! I'm so excited because we *need* a spring half around here. Even more excited is that it fits really well into my training program, so I get 3 shots at running a fast half marathon this spring. YESSSS!

It sounds like the race field will be limited since it's the first time doing the half, so make sure you sign up ASAP! I'll be there!

More information about the race and an option to sign up can be found here: https://www.run605.com/upcoming-events.html

**I'm not getting paid to promote this event, but I'm an avid supporter of all things running in Sioux Falls, and especially 605 Running Co.**

605 Series 12 Mile Race Goals

This weekend, we have the final race in the 605 Race Series, the 12 miler. Originally I was hesitant to sign up for the series, and the 12 miler specifically because I see no reason to race a 12 miler in half marathon training. But as my wise training partner told me, "Well then we won't race it!" Oh. Duh. So we plan to do it as yet another training run, which is what *most* people use this series for, I just have a hard time spending money for a training run, but it's for 605 Running Co. and they put on a heck of a party disguised as a low-key race morning!

Our workout for the day is 12 miles (yay! no extra warm up miles this time!) increasing the pace so the last 3 miles are at/near tempo pace. My tentative planning (tentative meaning I haven't yet shared this with Toni) is to run 4-5 miles at our typical long run pace 10:30-10:40s. Then 3-4 miles of picking it up, maybe 10-10:15 pace, followed by the last 3 dropped down in the low 9s.

Hopefully it's a great day for a couple hour run around the bike trails in town! Last year I missed this race as it occurred just a few days after my mom's passing, so in honor of her, we'll be rocking some awesome purple gear for the day. <3

605 Series 4 Mile Race Goals

Last weekend, I was looking ahead to week 3 of our training plan and fired off a frantic text to Toni, "holy crap we're racing next weekend already!" We had signed up for the 605 Race Series a few months ago, and they've been on the calendar since then, but somehow it's already the end of July and I'm just not sure how that happened!

The race series is a 4 mile, 8 mile, and 12 mile every other Sunday leading up to the Sioux Falls half. I was hesitant about signing up, because I know that "racing" 4/8/12 leading up to the half won't benefit my training, my Toni insisted we sign up, and not race them. And duh. She's totally right. The race series supports my favorite running store, their wheelchair race adventures, it's super cheap, there's awesome prizes, and even though they say it's low/no frills, I won at least 1 nice pair of running socks last year, and to me that's MUCHOS FRILLS!

The plan for Sunday's four miles includes 8 miles with 4 at tempo-ish. This is the one race of the series I'm actually planning to all-out race. I think we'll do a 2-3 mile warm up, 4 miles race and then 1-2 mile cool down.

Based on my best 3 mile of this summer, McMillan puts me at an 8:30 pace for the 4 miles. That'll be my A goal for Sunday.

My last 5k was at a 8:39 pace, so I'd be pretty happy if I could do 4 miles at that, especially if the weather is more favorable than it was on the fourth.

Otherwise, my last, and only, 4 mile race was during this series last year, and I completed it in 9:06 pace. Our tempo paces have been around 9:05-9:15 in the 100% humidity over the past few weeks, so  4 miles at tempo would still be a great workout for the day.

Either way, I'm looking forward to running and racing with a bunch of my friends and supporting our local running store.

Sioux Falls Half Marathon Training Week 8 and 9

Week 8 was pretty lax in training. I had my bridal shower Tuesday night, and could not bring myself to get out of bed early any morning. I'm blaming allergies for my itchy, overly tired eyes.

Thursday night we had a horrific flash flood, and the storm was just starting after work, so I opted not to go to the yoga studio. So thankful I didn't! I would've been stranded until close to midnight at least.

And becuase of the storm, everything was dirty and still flooded on Friday so I coudln't do my long run. Excuses, man, I have lots o' em. 

I did get to the studio for a back to back barre and yoga session.

 

Saturday night was my bachelorette party so I was in no shape to do anything on Sunday. Does tearing up the dance floor count as cardio?? 

Week 9 was also fairly lax in training. I was fighting something, allergies maybe? All week requiring me to silence my alarm and cancel any before work workouts.

Wednesday I woke up early for BarreAmped Express.

After work, I rushed to the running store for the group run and considered skipping it altogether while waiting for yoga to start in the air conditioned store. It was so miserable out. But I went out.

I only let myself go two miles, and I did have a small walk break around mile 1.5 when I found myself in zero shade and cooking. Woof.

And then we had yoga after class! What a fun night.

Sunday I went to the barre for breakfast.

Sioux Falls Half Marathon Training Week 7

I woke up early to head to BarreAmped express before work on Wednesday morning.

And that night, I was excited for group run at 605 Running Co. because it was finally cool-ish for a Wednesday night run! Somehow, while talking, Nicole and I managed to run a pretty quick quip on some rolling hills.

 

And after the run, I led a 60 minute yoga class in the studio. We had a blast.

Thursday night I did a recovery run to barre class, and I was shocked to see my pace around 9:40 on the hills. When I got to class, I was reminded that it was an express class with some tabata intervals. Ugh. 

Needless to say, my run home was a lot more "recovery" paced than the way there.

 

Friday I was supposed to do my long run, but I was really sorry from the class the night before. So I slept in a bit and then went to the studio for a barre class. Which was done in a different format, and destroyed my muscles. Gah, these ladies are trying to kill me!

 

And then after barre, I stayed for a power vinyasa class. Even downward facing dog was difficult to hold, my arms were so burnt out from barre. 

 

Sunday was my make up long run day, and it just didn't happen. Somehow I'm still sore from the craziness of barre classes, and I'm a little nervous that'll lead to an injury attempting a ten miler. I'm hoping a rest day will do my body some good, and I can start the week ready to tackle some good miles!