Stretching the Truth

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

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Stuff I Luv

I’m often asked about certain running gear, products, and stuff in general.  Here’s a partial list of the things I have, use, read and love.

Garmin 405 Watch

watchIt tracks my stuff, is pretty easy to use and the face isn’t so sensitive that I can mistakenly reset it on a run. Granted it’s older and there are some peccadilloes to deal with, but the truth is, I’m older too so we’re a perfect match.  The key was replacing the plastic band with the Velcro one.  Now this bad boy has tons of functions but I just want to see how far I ran, how fast I ran and the total minutes I ran.   I’m actually on my second one, the first bonked after about 6 years so I was sent a refurbished model for free.  Garmin stands by their products and I appreciate that.

Thin, No Show Socks

I know compression socks are “yuuuge” right now, but give me a very thin and very low pair of socks.   I don’t need cushioning or extra padding.  Just the socks, ma’am. My favorite are the ones from Road Runner Sports.  I just bought a new 3-pack for $30.  Score.  And thank you Shelly for the gift card!

Nathan iPhone Arm Band download

Until 2015 I had a well-loved iPod Shuffle for my long runs.  I think it was my 4th shuffle.  I had the same playlist “Keli’s Running” for oh, about 4 years.  It had 80 or so songs on it.  In mid 2015 the shuffle died and I upgraded to carrying my iPhone.  I tried various arm bands and finally found my soul, or arm-mate.  This little jobber is small, holds nothing but an iPhone 5s (because as you may have realized I’m a tad behind in tech) and I can listen to my podcasts or the Hamilton soundtrack to my little ear’s content.

Brooks Shorts – Versatile 5″

Sadly, Brooks doens’t sell these shorts any longer.  And it’s a shame because these are the perfect running shorts. I don’t like shorty mcshort shorts so these cover the bits, the cheeks and I don’t have to worry about my nether regions being on full display when I stretch.  So when these are no longer wearable I’m screwed.  But they made the list because I love them so much.  Um, Brooks Running.  Help a girl out!

Champion Sports Bras

Some low-priced athletic gear works well.  Champion Sports Bras (sold at Target) are a gem.  Being, um, less-endowed than many other females on the planet I don’t have a need for underwire or super industrial materials.  In fact, I can live with a uniboob.  I mean, I’m not looking for a date, I’m running and those girls just need to lay low.  And bonus!  The ones I have are reversible.  So it’s like 2 for the price of 1.

Runner’s World Magazine

The Runner’s Bible.  The Holy Grail.  If you can’t find what you need about running, nutrition, etc. in this magazine, on their website (www.runnersworld.com) or via their podcast then it’s not necessary.   What I especially appreciate is that they have embraced that runners come in all speeds, shapes, sizes and abilities.  Whether we run a 7 minute pace or 12 minute pace we’re still covering the same ground.

The Ragnar Race Seriesragnar-logo

A 200-mile, 12-person, 24 to 36 hour relay run?  Ragnar is like a frat party on wheels. Without the drinking and nudity.  Or maybe with all of that, but in a different context.  Only sweatier and smellier.  Did I mention that you sleep in the vans too?  Whatever.  Find one.  Run one.  If you need a teammate, call me.  I’m your gal.  www.runragnar.com

Running Buddies

A running partner will motivate you and push you to be a better runner.  Do they have to be the same pace?  Not necessary, but it is nice to be close enough so you’re not dragging behind them too far or having to sprint to keep up with them.  How can you find a running partner?  Ask your friends, look at your social media feed to see who’s posting about running, or the races they are doing.  Look online and join a local running club or drop into a running store and see what they have going on.

Bani Band Headbands

I have a small head and slippery hair (attractive, right?) so headbands tend to fling off my head easily.  These are backed with a soft-grip backing material and you can cinch them for any head size so they stay put.  I am partial to the ones with glitter or sequins.  They make me happy and they aren’t too pricey.  The ones I get are $13 or so plus shipping.  Even better, they have a whole network of home sewers who are stay-at-home moms, veterans, college students and grandmas who make their products.  Check them out at www.banibands.com.

A LAX Ball, Foam Roller and Yoga Mat…walked into a bar

Like onion, celery and carrots are to a chef, these three items represent *my* Holy Trinity.  The LAX (lacrosse) ball hits the tight spots in my glutes, the foam roller tingles the IT band and my Yoga Mat is just y(om)my.   If you run you need to go get all three.  Next week I’ll post a mini tutorial on how to use them.

Ok, there you have it.  My list of fav things.

So now it’s your turn.  What’s YOUR go-to, must-have running stuff?  Drop me a note, post a comment on my FB page (https://www.facebook.com/seekelirun/) or tag me on twitter @kelihonsberger.

Now go run!

Keli 🙂

Cruising Along

Things are or seem to be ramping up here at marathon training central.  I just completed Week 7. Here’s a recap of my week.

The Plan

It was a week of something old and something new.  First, let’s welcome back to the party our old pal “Hill Repeats”.  After last time’s cray-cray search I already had my hill picked out.  I did try a new loop to get me to the hill which was farther than I thought (surprised?) so my warm up was almost 20 minutes.  Fine.

This time I had 10-12 hills to do at a 5K pace (read:  fast) and each hill repeat was again 60 to 75 seconds.  This time I carried a piece of chalk with me because I have a problem with keeping count when I get tired and I didn’t recall a lot of rocks laying around which I’ve used at Boot-Camp to count intervals or repeats.  However, I digress.

Hill repeats are hard but I felt strong for most of them.  I wrote last week that I worked on some tricks to help me with my head space on the repeats.  You can read it here.

On Sunday I had a “Thirds Progression” run of 90 minutes.  It’s pretty straightforward; you run for 30 minutes, speed up for the next 30 minutes and again for the final 30 minutes.  It’s a tough little run, you have to stay focused and pay attention to your pace and that can be a little distracting.  Also distracting was that I’m so used to basing my runs on mileage I automatically turned around at 4 1/2 miles (because I had 9 miles on my brain, not 90 minutes).  It wasn’t until I hit mile 7 when I realized I was going to have to add on time at the end.  Crap.  Crap.  So when my watch beeped at 9 miles I kept running.  It was a long 6 minutes, let me tell you.  But on the plus side each 30 minute block was faster than the one before.  Mission accomplished.  Here’s how the week turned out.

week-7-1

 

 

 

 

 

The Food

Hungry.  Hungry.  Hungry.  I’m hungry.  And I’m craving meat.  I made a delicious flank steak at home (click here for the recipe from SkinnyTaste) and then we went out for a petite Filet Mignon on Saturday.  And I left nothing on the plate.  See?  Hungry.   If one is not careful, marathon training can result in a weight gain.  And you think you’re logging a 10 mile run you can splurge.  Ha, ha.  Ha.  Nope.  Training is more about quality calories to support the effort.  And even though some treats are sneaking in more often than not (damn you snack size Snickers), the rest of the plan is on track.

Here are 2 things that I’m loving to eat right now that won’t break the calorie bank.

  1. Greek yogurt fruit parfait.  Layer 1/2 c 2% greek yogurt, 1/4 c plain oats, 2 tsp chia seeds, 1/2 c chopped fruit in a bowl and drizzle with honey (1 tsp or so).  It’s filling and tasty.
  2. Popcorn popped in about a tsp of oil is a great snack.  I add cayenne pepper and salt when it’s hot off the stove.  But be careful, the spicy fumes will go directly up your nose and down your throat. So sprinkle, then walk away for a beat before you chow down.

Yoga/Stretching and Body Work

Happy day, yoga made a return.  Just a few times but I realize how much I’ve missed it!  And also my gal over at  Yoga with Adriene.

I also completed reading Ready to Run this past week.  I first mentioned this book a few blog posts ago when I was halfway through it because I thought it was that important.  I won’t sugar coat it.  If you run or have any running-related injuries please go out and buy this book.  It’s no-nonsense, no-BS approach is one I appreciate.

This week marks the halfway point and we’re upping the training.  Hello hill repeats my old friend.  Plus I’m supposed to tack on a mile or 2 warm up or cool down after my half marathon trail run on Sunday.  Hmm?  Honey badger says what?

Now go run!

Keli 🙂