PR Coaching Athlete: Evie

I’ve got another athlete to introduce to you guys. This is Evie, and she is quickly becoming quite the speed daemon! She recently cut a minute off her half marathon PR running a 1:36:32 after we had only been working together for three months. She going to be running the Wisconsin Marathon in May, and we’re going for a sub-3:30 marathon and try to qualify for Boston. I think she is going to dominate it in a few months!

Tell us a little about yourself: family, work, where you’ve lived, etc.

I’ve lived in the Midwest my whole life. I was born near Chicago and moved to Wisconsin when I was 6 and have lived in southeastern WI since. I own a house with my fiancee and two dogs. I’m an RN in an emergency department and my fiancee works for a pharmaceutical company.
How did you get into running?

In elementary school and part of middle school I HATED running. I was one of those who dreaded the day in gym where we had to run the mile and would try to get away with walking most of it. I was a competitive figure skater in elementary and middle school and by middle school must have obtained some endurance from skating because by the 8th grade running didn’t feel so horrible anymore and my gym teacher told me I should run cross country in HS. I loved cross country and ending up quitting skating and ran cross country and track all through high school. I had planned to run competitively in college but that fell through for various reasons. I stopped running for awhile and ran my first HM in 2012 and starting running more “seriously” a few years after that.
What motivates you in your running?

Beer. No j/k <img src="https://s.w.org/images/core/emoji/2.3/72×72/1f642.png&quot; alt="

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A Day in the Life – 3 Years 3 Months

It’s been a while since I’ve recapped one of our days. The last time I did a ‘day in the life’ post was when Cullen was 2 years 10 months old, which was back in August. Cullen is now 3 years 3 months old, and while much of our schedule has remained the same, he continues to change in many ways. One thing that still remains constant is how much he dislikes sleeping (which we’ve battled since the day he was born). He sleeps through the night on a pretty regular basis (hallelujah!), but man does he procrastinate on going to bed.

I was hoping to have this blog post up much sooner, but things are BUSY these days. I’ve added a couple new athletes, and I am now coaching the a couple of training groups through the store, so life is full–but good!

Tuesday January 23, 2018

5:15 a.m. My alarm goes off. I get up and get ready to go running.

5:45 a.m. I leave the house and run to The Dome, which is our indoor 400 meter track. It collapsed last year around this time with all the snow we had, and we really missed it, so it is nice to have it back again. I ran 1.5 miles to The Dome, so I do a couple more laps for a 2 mile warm-up before starting some drills, stretches, and striders before my workout.

6:20 a.m. I do my workout of 12 x 200 meter intervals. I had no time expectations going into this workout, but I do remember that at my peak, I was just under 40 seconds for each one. I surprise myself by hitting some pretty even splits – :40, :41, :38, :37, :38, :38, :37, :38, :38, :38, :37, :36

7:30 a.m. After a few cool-down laps, I get dressed to run back home. I tack on a little bit more distance to make it an even 9 miles for the day. I was hoping to run 10 miles, but it was getting late, and I was tired of running through the freshly fallen snow.

8:00 a.m. I arrive back home. Cullen is already up, so I’m guessing he woke up at his normal time of 7:30/8:00 a.m. Craig heads off to work.

8:15 a.m. I make myself a breakfast of sprouted grain English muffin with an egg and avocado on top. I also have a protein smoothie and some nuts. I’m hungry after that workout! Cullen has some cereal, several cutie oranges, and yogurt.

9:00 a.m. After cleaning up the kitchen, I take a shower and get ready to go to the gym.

9:30 a.m. I pick up the bedrooms and get Cullen ready, which takes a lot of convincing to get him changed out of his pajamas and into regular clothes. One of my least favorite things about this stage is how long it takes him to do things because either he doesn’t want to do them (change his clothes), or he has to do them himself. It is hard to get him to understand that things need to be done in a timely manner.

10:10 a.m. We are finally ready and drive to the gym.

10:20 a.m. I drop Cullen off at the child care at the gym. I lift weights, do a lot of stretching, and core work. I have my typical weight lifts I usually do, but today I try to mix it up and do things I haven’t done in a while: hamstring curls with the exercise ball, use the TRX straps for an incline row, heavier squats, and single-leg deadlifts on the Bosu ball.

12:15 a.m. We arrive back home from the gym, and I get lunch together for the two of us.

12:40 a.m. For Cullen I put together a plate of cucumbers, olives, corn chips, and an apple. My lunch includes a turkey burger, spinach salad, and I have some other random things that went unpictured (crackers + goat cheese and chips + guacamole).

1:00 p.m. I do a little computer work while Cullen watches Paw Patrol.

1:30 p.m. I attempt to give Cullen some quiet time. To be honest, I’ve gotten out of the habit of giving him quiet time most days, as I find our day flows a little better if we run our errands or get outside the house in the afternoon instead of rushing to get out in the morning and rushing to get back for lunch and quiet time. Cullen gave up naps a long time ago, so I know he won’t fall asleep, and since he’s so good at independent play, I often don’t feel like I need a break. I do lay down with him today though because I am tired! Of course he doesn’t fall asleep.

2:00 p.m. We get up and play with his fishing game for a bit, and I help him put a puzzle together.

2:30 p.m. Cullen continues to play by himself, while I prep food that we are going to bring to a friend who just had a baby.

3:15 p.m. We head to my friend’s house to deliver the meal to them. We talk about our labor and delivery stories (naturally) and catch up on life.

5:00 p.m. Cullen and I head back home.

5:15 p.m. We arrive home, and I grab a quick bite to eat before coaching.

5:40 p.m. I head back to The Dome (This time I drive.) to coach the evening Raven Run Club training group. Cullen hangs out with Craig at home.

6:00 p.m. Coach the Raven Run Club training group.

7:30 p.m. I drive back home, and straighten up the house because it blew up over the last 24 hours.

8:00 p.m. I get Cullen ready for bed: pajamas on, brush teeth, and then read a couple of books.

8:30 p.m. I say good night and walk out of his room. I finish cleaning up the house because it is still a disaster and wash way too many dishes.

9:00 p.m. Cullen still isn’t sleeping, so I go and check on him. He now says his “belly is mushy” and he needs some food. I remind him that we ate dinner, and that was his opportunity to eat. I offer him is sippy cup of water and leave his room.

9:30 p.m. Once again Cullen still isn’t sleeping, and he has gotten off his bed and brought a few toys onto his bed to play with. I put all of his toys back in his toy basket, which results in a lot of “no’s” and “I just have to do something.” I am about ready to leave his room when he tells me he has a poopy diaper. (This is a regular nightly occurrence.) I change his diaper, and I know he will fall asleep now.

10:00 p.m. I get ready for bed, and then it’s lights out for me!

Things Cullen likes:

  • being outdoors
  • doing things himself
  • talking
  • going for stroller runs
  • eating
  • watching things on the iPad or TV
  • playing with his toys

 

Things Cullen dislikes:

  • going to bed
  • having his hair washed
  • having me help him with things
  • transitions
  • changing out of his pajamas

Other notables:

  • Cullen is really good at independent play these days.
  • Cullen now initiates going to the bathroom himself. It has been a few weeks since he had a potty accident. I still ask him often if he has to go, but for the most part he remembers himself. I potty-trained him about a year ago, but we had a lot of accidents between then and now.
  • He still wears a diaper at night, and I know I need to cut him off the beverages at night before that changes.

Thing that are difficult about this age for me:

  • The fact it takes him a long time to do certain things: get changed, get ready for bed, transitions aren’t always smooth.
  • When something upsets him it is the.end.of.the.world! He goes from happy to crying in two seconds.

I’m hopeful (and think) these are things that just come with the territory of being three. I know every stage has their own struggles, and I know I could be battling so many worse things, so while I lose my patience from time to time, it helps that he is now sleeping through the night (which wasn’t the case for a couple of years), and this means I am more well-rested and better able to deal with the roller-coaster of emotions.

Other “A Day in the Life” posts I’ve written:

2 years 10 months

2 years 5 months

Almost 2 Years Old

18 Months

16 Months

14 Months

12 Months

11 Months

10 Months

9 Months

8 Months

7 Months

6 Months

5 Months

4 Months

12 Weeks

4 Weeks

A Day in the Life – 3 Years 3 Months

It’s been a while since I’ve recapped one of our days. The last time I did a ‘day in the life’ post was when Cullen was 2 years 10 months old, which was back in August. Cullen is now 3 years 3 months old, and while much of our schedule has remained the same, he continues to change in many ways. One thing that still remains constant is how much he dislikes sleeping (which we’ve battled since the day he was born). He sleeps through the night on a pretty regular basis (hallelujah!), but man does he procrastinate on going to bed.

I was hoping to have this blog post up much sooner, but things are BUSY these days. I’ve added a couple new athletes, and I am now coaching the a couple of training groups through the store, so life is full–but good!

Tuesday January 23, 2018

5:15 a.m. My alarm goes off. I get up and get ready to go running.

5:45 a.m. I leave the house and run to The Dome, which is our indoor 400 meter track. It collapsed last year around this time with all the snow we had, and we really missed it, so it is nice to have it back again. I ran 1.5 miles to The Dome, so I do a couple more laps for a 2 mile warm-up before starting some drills, stretches, and striders before my workout.

6:20 a.m. I do my workout of 12 x 200 meter intervals. I had no time expectations going into this workout, but I do remember that at my peak, I was just under 40 seconds for each one. I surprise myself by hitting some pretty even splits – :40, :41, :38, :37, :38, :38, :37, :38, :38, :38, :37, :36

7:30 a.m. After a few cool-down laps, I get dressed to run back home. I tack on a little bit more distance to make it an even 9 miles for the day. I was hoping to run 10 miles, but it was getting late, and I was tired of running through the freshly fallen snow.

8:00 a.m. I arrive back home. Cullen is already up, so I’m guessing he woke up at his normal time of 7:30/8:00 a.m. Craig heads off to work.

8:15 a.m. I make myself a breakfast of sprouted grain English muffin with an egg and avocado on top. I also have a protein smoothie and some nuts. I’m hungry after that workout! Cullen has some cereal, several cutie oranges, and yogurt.

9:00 a.m. After cleaning up the kitchen, I take a shower and get ready to go to the gym.

9:30 a.m. I pick up the bedrooms and get Cullen ready, which takes a lot of convincing to get him changed out of his pajamas and into regular clothes. One of my least favorite things about this stage is how long it takes him to do things because either he doesn’t want to do them (change his clothes), or he has to do them himself. It is hard to get him to understand that things need to be done in a timely manner.

10:10 a.m. We are finally ready and drive to the gym.

10:20 a.m. I drop Cullen off at the child care at the gym. I lift weights, do a lot of stretching, and core work. I have my typical weight lifts I usually do, but today I try to mix it up and do things I haven’t done in a while: hamstring curls with the exercise ball, use the TRX straps for an incline row, heavier squats, and single-leg deadlifts on the Bosu ball.

12:15 a.m. We arrive back home from the gym, and I get lunch together for the two of us.

12:40 a.m. For Cullen I put together a plate of cucumbers, olives, corn chips, and an apple. My lunch includes a turkey burger, spinach salad, and I have some other random things that went unpictured (crackers + goat cheese and chips + guacamole).

1:00 p.m. I do a little computer work while Cullen watches Paw Patrol.

1:30 p.m. I attempt to give Cullen some quiet time. To be honest, I’ve gotten out of the habit of giving him quiet time most days, as I find our day flows a little better if we run our errands or get outside the house in the afternoon instead of rushing to get out in the morning and rushing to get back for lunch and quiet time. Cullen gave up naps a long time ago, so I know he won’t fall asleep, and since he’s so good at independent play, I often don’t feel like I need a break. I do lay down with him today though because I am tired! Of course he doesn’t fall asleep.

2:00 p.m. We get up and play with his fishing game for a bit, and I help him put a puzzle together.

2:30 p.m. Cullen continues to play by himself, while I prep food that we are going to bring to a friend who just had a baby.

3:15 p.m. We head to my friend’s house to deliver the meal to them. We talk about our labor and delivery stories (naturally) and catch up on life.

5:00 p.m. Cullen and I head back home.

5:15 p.m. We arrive home, and I grab a quick bite to eat before coaching.

5:40 p.m. I head back to The Dome (This time I drive.) to coach the evening Raven Run Club training group. Cullen hangs out with Craig at home.

6:00 p.m. Coach the Raven Run Club training group.

7:30 p.m. I drive back home, and straighten up the house because it blew up over the last 24 hours.

8:00 p.m. I get Cullen ready for bed: pajamas on, brush teeth, and then read a couple of books.

8:30 p.m. I say good night and walk out of his room. I finish cleaning up the house because it is still a disaster and wash way too many dishes.

9:00 p.m. Cullen still isn’t sleeping, so I go and check on him. He now says his “belly is mushy” and he needs some food. I remind him that we ate dinner, and that was his opportunity to eat. I offer him is sippy cup of water and leave his room.

9:30 p.m. Once again Cullen still isn’t sleeping, and he has gotten off his bed and brought a few toys onto his bed to play with. I put all of his toys back in his toy basket, which results in a lot of “no’s” and “I just have to do something.” I am about ready to leave his room when he tells me he has a poopy diaper. (This is a regular nightly occurrence.) I change his diaper, and I know he will fall asleep now.

10:00 p.m. I get ready for bed, and then it’s lights out for me!

Things Cullen likes:

  • being outdoors
  • doing things himself
  • talking
  • going for stroller runs
  • eating
  • watching things on the iPad or TV
  • playing with his toys

 

Things Cullen dislikes:

  • going to bed
  • having his hair washed
  • having me help him with things
  • transitions
  • changing out of his pajamas

Other notables:

  • Cullen is really good at independent play these days.
  • Cullen now initiates going to the bathroom himself. It has been a few weeks since he had a potty accident. I still ask him often if he has to go, but for the most part he remembers himself. I potty-trained him about a year ago, but we had a lot of accidents between then and now.
  • He still wears a diaper at night, and I know I need to cut him off the beverages at night before that changes.

Thing that are difficult about this age for me:

  • The fact it takes him a long time to do certain things: get changed, get ready for bed, transitions aren’t always smooth.
  • When something upsets him it is the.end.of.the.world! He goes from happy to crying in two seconds.

I’m hopeful (and think) these are things that just come with the territory of being three. I know every stage has their own struggles, and I know I could be battling so many worse things, so while I lose my patience from time to time, it helps that he is now sleeping through the night (which wasn’t the case for a couple of years), and this means I am more well-rested and better able to deal with the roller-coaster of emotions.

Other “A Day in the Life” posts I’ve written:

2 years 10 months

2 years 5 months

Almost 2 Years Old

18 Months

16 Months

14 Months

12 Months

11 Months

10 Months

9 Months

8 Months

7 Months

6 Months

5 Months

4 Months

12 Weeks

4 Weeks

A Day in the Life – 3 Years 3 Months

It’s been a while since I’ve recapped one of our days. The last time I did a ‘day in the life’ post was when Cullen was 2 years 10 months old, which was back in August. Cullen is now 3 years 3 months old, and while much of our schedule has remained the same, he continues to change in many ways. One thing that still remains constant is how much he dislikes sleeping (which we’ve battled since the day he was born). He sleeps through the night on a pretty regular basis (hallelujah!), but man does he procrastinate on going to bed.

I was hoping to have this blog post up much sooner, but things are BUSY these days. I’ve added a couple new athletes, and I am now coaching the a couple of training groups through the store, so life is full–but good!

Tuesday January 23, 2018

5:15 a.m. My alarm goes off. I get up and get ready to go running.

5:45 a.m. I leave the house and run to The Dome, which is our indoor 400 meter track. It collapsed last year around this time with all the snow we had, and we really missed it, so it is nice to have it back again. I ran 1.5 miles to The Dome, so I do a couple more laps for a 2 mile warm-up before starting some drills, stretches, and striders before my workout.

6:20 a.m. I do my workout of 12 x 200 meter intervals. I had no time expectations going into this workout, but I do remember that at my peak, I was just under 40 seconds for each one. I surprise myself by hitting some pretty even splits – :40, :41, :38, :37, :38, :38, :37, :38, :38, :38, :37, :36

7:30 a.m. After a few cool-down laps, I get dressed to run back home. I tack on a little bit more distance to make it an even 9 miles for the day. I was hoping to run 10 miles, but it was getting late, and I was tired of running through the freshly fallen snow.

8:00 a.m. I arrive back home. Cullen is already up, so I’m guessing he woke up at his normal time of 7:30/8:00 a.m. Craig heads off to work.

8:15 a.m. I make myself a breakfast of sprouted grain English muffin with an egg and avocado on top. I also have a protein smoothie and some nuts. I’m hungry after that workout! Cullen has some cereal, several cutie oranges, and yogurt.

9:00 a.m. After cleaning up the kitchen, I take a shower and get ready to go to the gym.

9:30 a.m. I pick up the bedrooms and get Cullen ready, which takes a lot of convincing to get him changed out of his pajamas and into regular clothes. One of my least favorite things about this stage is how long it takes him to do things because either he doesn’t want to do them (change his clothes), or he has to do them himself. It is hard to get him to understand that things need to be done in a timely manner.

10:10 a.m. We are finally ready and drive to the gym.

10:20 a.m. I drop Cullen off at the child care at the gym. I lift weights, do a lot of stretching, and core work. I have my typical weight lifts I usually do, but today I try to mix it up and do things I haven’t done in a while: hamstring curls with the exercise ball, use the TRX straps for an incline row, heavier squats, and single-leg deadlifts on the Bosu ball.

12:15 a.m. We arrive back home from the gym, and I get lunch together for the two of us.

12:40 a.m. For Cullen I put together a plate of cucumbers, olives, corn chips, and an apple. My lunch includes a turkey burger, spinach salad, and I have some other random things that went unpictured (crackers + goat cheese and chips + guacamole).

1:00 p.m. I do a little computer work while Cullen watches Paw Patrol.

1:30 p.m. I attempt to give Cullen some quiet time. To be honest, I’ve gotten out of the habit of giving him quiet time most days, as I find our day flows a little better if we run our errands or get outside the house in the afternoon instead of rushing to get out in the morning and rushing to get back for lunch and quiet time. Cullen gave up naps a long time ago, so I know he won’t fall asleep, and since he’s so good at independent play, I often don’t feel like I need a break. I do lay down with him today though because I am tired! Of course he doesn’t fall asleep.

2:00 p.m. We get up and play with his fishing game for a bit, and I help him put a puzzle together.

2:30 p.m. Cullen continues to play by himself, while I prep food that we are going to bring to a friend who just had a baby.

3:15 p.m. We head to my friend’s house to deliver the meal to them. We talk about our labor and delivery stories (naturally) and catch up on life.

5:00 p.m. Cullen and I head back home.

5:15 p.m. We arrive home, and I grab a quick bite to eat before coaching.

5:40 p.m. I head back to The Dome (This time I drive.) to coach the evening Raven Run Club training group. Cullen hangs out with Craig at home.

6:00 p.m. Coach the Raven Run Club training group.

7:30 p.m. I drive back home, and straighten up the house because it blew up over the last 24 hours.

8:00 p.m. I get Cullen ready for bed: pajamas on, brush teeth, and then read a couple of books.

8:30 p.m. I say good night and walk out of his room. I finish cleaning up the house because it is still a disaster and wash way too many dishes.

9:00 p.m. Cullen still isn’t sleeping, so I go and check on him. He now says his “belly is mushy” and he needs some food. I remind him that we ate dinner, and that was his opportunity to eat. I offer him is sippy cup of water and leave his room.

9:30 p.m. Once again Cullen still isn’t sleeping, and he has gotten off his bed and brought a few toys onto his bed to play with. I put all of his toys back in his toy basket, which results in a lot of “no’s” and “I just have to do something.” I am about ready to leave his room when he tells me he has a poopy diaper. (This is a regular nightly occurrence.) I change his diaper, and I know he will fall asleep now.

10:00 p.m. I get ready for bed, and then it’s lights out for me!

Things Cullen likes:

  • being outdoors
  • doing things himself
  • talking
  • going for stroller runs
  • eating
  • watching things on the iPad or TV
  • playing with his toys

 

Things Cullen dislikes:

  • going to bed
  • having his hair washed
  • having me help him with things
  • transitions
  • changing out of his pajamas

Other notables:

  • Cullen is really good at independent play these days.
  • Cullen now initiates going to the bathroom himself. It has been a few weeks since he had a potty accident. I still ask him often if he has to go, but for the most part he remembers himself. I potty-trained him about a year ago, but we had a lot of accidents between then and now.
  • He still wears a diaper at night, and I know I need to cut him off the beverages at night before that changes.

Thing that are difficult about this age for me:

  • The fact it takes him a long time to do certain things: get changed, get ready for bed, transitions aren’t always smooth.
  • When something upsets him it is the.end.of.the.world! He goes from happy to crying in two seconds.

I’m hopeful (and think) these are things that just come with the territory of being three. I know every stage has their own struggles, and I know I could be battling so many worse things, so while I lose my patience from time to time, it helps that he is now sleeping through the night (which wasn’t the case for a couple of years), and this means I am more well-rested and better able to deal with the roller-coaster of emotions.

Other “A Day in the Life” posts I’ve written:

2 years 10 months

2 years 5 months

Almost 2 Years Old

18 Months

16 Months

14 Months

12 Months

11 Months

10 Months

9 Months

8 Months

7 Months

6 Months

5 Months

4 Months

12 Weeks

4 Weeks

A Day in the Life – 3 Years 3 Months

It’s been a while since I’ve recapped one of our days. The last time I did a ‘day in the life’ post was when Cullen was 2 years 10 months old, which was back in August. Cullen is now 3 years 3 months old, and while much of our schedule has remained the same, he continues to change in many ways. One thing that still remains constant is how much he dislikes sleeping (which we’ve battled since the day he was born). He sleeps through the night on a pretty regular basis (hallelujah!), but man does he procrastinate on going to bed.

I was hoping to have this blog post up much sooner, but things are BUSY these days. I’ve added a couple new athletes, and I am now coaching the a couple of training groups through the store, so life is full–but good!

Tuesday January 23, 2018

5:15 a.m. My alarm goes off. I get up and get ready to go running.

5:45 a.m. I leave the house and run to The Dome, which is our indoor 400 meter track. It collapsed last year around this time with all the snow we had, and we really missed it, so it is nice to have it back again. I ran 1.5 miles to The Dome, so I do a couple more laps for a 2 mile warm-up before starting some drills, stretches, and striders before my workout.

6:20 a.m. I do my workout of 12 x 200 meter intervals. I had no time expectations going into this workout, but I do remember that at my peak, I was just under 40 seconds for each one. I surprise myself by hitting some pretty even splits – :40, :41, :38, :37, :38, :38, :37, :38, :38, :38, :37, :36

7:30 a.m. After a few cool-down laps, I get dressed to run back home. I tack on a little bit more distance to make it an even 9 miles for the day. I was hoping to run 10 miles, but it was getting late, and I was tired of running through the freshly fallen snow.

8:00 a.m. I arrive back home. Cullen is already up, so I’m guessing he woke up at his normal time of 7:30/8:00 a.m. Craig heads off to work.

8:15 a.m. I make myself a breakfast of sprouted grain English muffin with an egg and avocado on top. I also have a protein smoothie and some nuts. I’m hungry after that workout! Cullen has some cereal, several cutie oranges, and yogurt.

9:00 a.m. After cleaning up the kitchen, I take a shower and get ready to go to the gym.

9:30 a.m. I pick up the bedrooms and get Cullen ready, which takes a lot of convincing to get him changed out of his pajamas and into regular clothes. One of my least favorite things about this stage is how long it takes him to do things because either he doesn’t want to do them (change his clothes), or he has to do them himself. It is hard to get him to understand that things need to be done in a timely manner.

10:10 a.m. We are finally ready and drive to the gym.

10:20 a.m. I drop Cullen off at the child care at the gym. I lift weights, do a lot of stretching, and core work. I have my typical weight lifts I usually do, but today I try to mix it up and do things I haven’t done in a while: hamstring curls with the exercise ball, use the TRX straps for an incline row, heavier squats, and single-leg deadlifts on the Bosu ball.

12:15 a.m. We arrive back home from the gym, and I get lunch together for the two of us.

12:40 a.m. For Cullen I put together a plate of cucumbers, olives, corn chips, and an apple. My lunch includes a turkey burger, spinach salad, and I have some other random things that went unpictured (crackers + goat cheese and chips + guacamole).

1:00 p.m. I do a little computer work while Cullen watches Paw Patrol.

1:30 p.m. I attempt to give Cullen some quiet time. To be honest, I’ve gotten out of the habit of giving him quiet time most days, as I find our day flows a little better if we run our errands or get outside the house in the afternoon instead of rushing to get out in the morning and rushing to get back for lunch and quiet time. Cullen gave up naps a long time ago, so I know he won’t fall asleep, and since he’s so good at independent play, I often don’t feel like I need a break. I do lay down with him today though because I am tired! Of course he doesn’t fall asleep.

2:00 p.m. We get up and play with his fishing game for a bit, and I help him put a puzzle together.

2:30 p.m. Cullen continues to play by himself, while I prep food that we are going to bring to a friend who just had a baby.

3:15 p.m. We head to my friend’s house to deliver the meal to them. We talk about our labor and delivery stories (naturally) and catch up on life.

5:00 p.m. Cullen and I head back home.

5:15 p.m. We arrive home, and I grab a quick bite to eat before coaching.

5:40 p.m. I head back to The Dome (This time I drive.) to coach the evening Raven Run Club training group. Cullen hangs out with Craig at home.

6:00 p.m. Coach the Raven Run Club training group.

7:30 p.m. I drive back home, and straighten up the house because it blew up over the last 24 hours.

8:00 p.m. I get Cullen ready for bed: pajamas on, brush teeth, and then read a couple of books.

8:30 p.m. I say good night and walk out of his room. I finish cleaning up the house because it is still a disaster and wash way too many dishes.

9:00 p.m. Cullen still isn’t sleeping, so I go and check on him. He now says his “belly is mushy” and he needs some food. I remind him that we ate dinner, and that was his opportunity to eat. I offer him is sippy cup of water and leave his room.

9:30 p.m. Once again Cullen still isn’t sleeping, and he has gotten off his bed and brought a few toys onto his bed to play with. I put all of his toys back in his toy basket, which results in a lot of “no’s” and “I just have to do something.” I am about ready to leave his room when he tells me he has a poopy diaper. (This is a regular nightly occurrence.) I change his diaper, and I know he will fall asleep now.

10:00 p.m. I get ready for bed, and then it’s lights out for me!

Things Cullen likes:

  • being outdoors
  • doing things himself
  • talking
  • going for stroller runs
  • eating
  • watching things on the iPad or TV
  • playing with his toys

 

Things Cullen dislikes:

  • going to bed
  • having his hair washed
  • having me help him with things
  • transitions
  • changing out of his pajamas

Other notables:

  • Cullen is really good at independent play these days.
  • Cullen now initiates going to the bathroom himself. It has been a few weeks since he had a potty accident. I still ask him often if he has to go, but for the most part he remembers himself. I potty-trained him about a year ago, but we had a lot of accidents between then and now.
  • He still wears a diaper at night, and I know I need to cut him off the beverages at night before that changes.

Thing that are difficult about this age for me:

  • The fact it takes him a long time to do certain things: get changed, get ready for bed, transitions aren’t always smooth.
  • When something upsets him it is the.end.of.the.world! He goes from happy to crying in two seconds.

I’m hopeful (and think) these are things that just come with the territory of being three. I know every stage has their own struggles, and I know I could be battling so many worse things, so while I lose my patience from time to time, it helps that he is now sleeping through the night (which wasn’t the case for a couple of years), and this means I am more well-rested and better able to deal with the roller-coaster of emotions.

Other “A Day in the Life” posts I’ve written:

2 years 10 months

2 years 5 months

Almost 2 Years Old

18 Months

16 Months

14 Months

12 Months

11 Months

10 Months

9 Months

8 Months

7 Months

6 Months

5 Months

4 Months

12 Weeks

4 Weeks

A Day in the Life – 3 Years 3 Months

It’s been a while since I’ve recapped one of our days. The last time I did a ‘day in the life’ post was when Cullen was 2 years 10 months old, which was back in August. Cullen is now 3 years 3 months old, and while much of our schedule has remained the same, he continues to change in many ways. One thing that still remains constant is how much he dislikes sleeping (which we’ve battled since the day he was born). He sleeps through the night on a pretty regular basis (hallelujah!), but man does he procrastinate on going to bed.

I was hoping to have this blog post up much sooner, but things are BUSY these days. I’ve added a couple new athletes, and I am now coaching the a couple of training groups through the store, so life is full–but good!

Tuesday January 23, 2018

5:15 a.m. My alarm goes off. I get up and get ready to go running.

5:45 a.m. I leave the house and run to The Dome, which is our indoor 400 meter track. It collapsed last year around this time with all the snow we had, and we really missed it, so it is nice to have it back again. I ran 1.5 miles to The Dome, so I do a couple more laps for a 2 mile warm-up before starting some drills, stretches, and striders before my workout.

6:20 a.m. I do my workout of 12 x 200 meter intervals. I had no time expectations going into this workout, but I do remember that at my peak, I was just under 40 seconds for each one. I surprise myself by hitting some pretty even splits – :40, :41, :38, :37, :38, :38, :37, :38, :38, :38, :37, :36

7:30 a.m. After a few cool-down laps, I get dressed to run back home. I tack on a little bit more distance to make it an even 9 miles for the day. I was hoping to run 10 miles, but it was getting late, and I was tired of running through the freshly fallen snow.

8:00 a.m. I arrive back home. Cullen is already up, so I’m guessing he woke up at his normal time of 7:30/8:00 a.m. Craig heads off to work.

8:15 a.m. I make myself a breakfast of sprouted grain English muffin with an egg and avocado on top. I also have a protein smoothie and some nuts. I’m hungry after that workout! Cullen has some cereal, several cutie oranges, and yogurt.

9:00 a.m. After cleaning up the kitchen, I take a shower and get ready to go to the gym.

9:30 a.m. I pick up the bedrooms and get Cullen ready, which takes a lot of convincing to get him changed out of his pajamas and into regular clothes. One of my least favorite things about this stage is how long it takes him to do things because either he doesn’t want to do them (change his clothes), or he has to do them himself. It is hard to get him to understand that things need to be done in a timely manner.

10:10 a.m. We are finally ready and drive to the gym.

10:20 a.m. I drop Cullen off at the child care at the gym. I lift weights, do a lot of stretching, and core work. I have my typical weight lifts I usually do, but today I try to mix it up and do things I haven’t done in a while: hamstring curls with the exercise ball, use the TRX straps for an incline row, heavier squats, and single-leg deadlifts on the Bosu ball.

12:15 a.m. We arrive back home from the gym, and I get lunch together for the two of us.

12:40 a.m. For Cullen I put together a plate of cucumbers, olives, corn chips, and an apple. My lunch includes a turkey burger, spinach salad, and I have some other random things that went unpictured (crackers + goat cheese and chips + guacamole).

1:00 p.m. I do a little computer work while Cullen watches Paw Patrol.

1:30 p.m. I attempt to give Cullen some quiet time. To be honest, I’ve gotten out of the habit of giving him quiet time most days, as I find our day flows a little better if we run our errands or get outside the house in the afternoon instead of rushing to get out in the morning and rushing to get back for lunch and quiet time. Cullen gave up naps a long time ago, so I know he won’t fall asleep, and since he’s so good at independent play, I often don’t feel like I need a break. I do lay down with him today though because I am tired! Of course he doesn’t fall asleep.

2:00 p.m. We get up and play with his fishing game for a bit, and I help him put a puzzle together.

2:30 p.m. Cullen continues to play by himself, while I prep food that we are going to bring to a friend who just had a baby.

3:15 p.m. We head to my friend’s house to deliver the meal to them. We talk about our labor and delivery stories (naturally) and catch up on life.

5:00 p.m. Cullen and I head back home.

5:15 p.m. We arrive home, and I grab a quick bite to eat before coaching.

5:40 p.m. I head back to The Dome (This time I drive.) to coach the evening Raven Run Club training group. Cullen hangs out with Craig at home.

6:00 p.m. Coach the Raven Run Club training group.

7:30 p.m. I drive back home, and straighten up the house because it blew up over the last 24 hours.

8:00 p.m. I get Cullen ready for bed: pajamas on, brush teeth, and then read a couple of books.

8:30 p.m. I say good night and walk out of his room. I finish cleaning up the house because it is still a disaster and wash way too many dishes.

9:00 p.m. Cullen still isn’t sleeping, so I go and check on him. He now says his “belly is mushy” and he needs some food. I remind him that we ate dinner, and that was his opportunity to eat. I offer him is sippy cup of water and leave his room.

9:30 p.m. Once again Cullen still isn’t sleeping, and he has gotten off his bed and brought a few toys onto his bed to play with. I put all of his toys back in his toy basket, which results in a lot of “no’s” and “I just have to do something.” I am about ready to leave his room when he tells me he has a poopy diaper. (This is a regular nightly occurrence.) I change his diaper, and I know he will fall asleep now.

10:00 p.m. I get ready for bed, and then it’s lights out for me!

Things Cullen likes:

  • being outdoors
  • doing things himself
  • talking
  • going for stroller runs
  • eating
  • watching things on the iPad or TV
  • playing with his toys

 

Things Cullen dislikes:

  • going to bed
  • having his hair washed
  • having me help him with things
  • transitions
  • changing out of his pajamas

Other notables:

  • Cullen is really good at independent play these days.
  • Cullen now initiates going to the bathroom himself. It has been a few weeks since he had a potty accident. I still ask him often if he has to go, but for the most part he remembers himself. I potty-trained him about a year ago, but we had a lot of accidents between then and now.
  • He still wears a diaper at night, and I know I need to cut him off the beverages at night before that changes.

Thing that are difficult about this age for me:

  • The fact it takes him a long time to do certain things: get changed, get ready for bed, transitions aren’t always smooth.
  • When something upsets him it is the.end.of.the.world! He goes from happy to crying in two seconds.

I’m hopeful (and think) these are things that just come with the territory of being three. I know every stage has their own struggles, and I know I could be battling so many worse things, so while I lose my patience from time to time, it helps that he is now sleeping through the night (which wasn’t the case for a couple of years), and this means I am more well-rested and better able to deal with the roller-coaster of emotions.

Other “A Day in the Life” posts I’ve written:

2 years 10 months

2 years 5 months

Almost 2 Years Old

18 Months

16 Months

14 Months

12 Months

11 Months

10 Months

9 Months

8 Months

7 Months

6 Months

5 Months

4 Months

12 Weeks

4 Weeks

A Day in the Life – 3 Years 3 Months

It’s been a while since I’ve recapped one of our days. The last time I did a ‘day in the life’ post was when Cullen was 2 years 10 months old, which was back in August. Cullen is now 3 years 3 months old, and while much of our schedule has remained the same, he continues to change in many ways. One thing that still remains constant is how much he dislikes sleeping (which we’ve battled since the day he was born). He sleeps through the night on a pretty regular basis (hallelujah!), but man does he procrastinate on going to bed.

I was hoping to have this blog post up much sooner, but things are BUSY these days. I’ve added a couple new athletes, and I am now coaching the a couple of training groups through the store, so life is full–but good!

Tuesday January 23, 2018

5:15 a.m. My alarm goes off. I get up and get ready to go running.

5:45 a.m. I leave the house and run to The Dome, which is our indoor 400 meter track. It collapsed last year around this time with all the snow we had, and we really missed it, so it is nice to have it back again. I ran 1.5 miles to The Dome, so I do a couple more laps for a 2 mile warm-up before starting some drills, stretches, and striders before my workout.

6:20 a.m. I do my workout of 12 x 200 meter intervals. I had no time expectations going into this workout, but I do remember that at my peak, I was just under 40 seconds for each one. I surprise myself by hitting some pretty even splits – :40, :41, :38, :37, :38, :38, :37, :38, :38, :38, :37, :36

7:30 a.m. After a few cool-down laps, I get dressed to run back home. I tack on a little bit more distance to make it an even 9 miles for the day. I was hoping to run 10 miles, but it was getting late, and I was tired of running through the freshly fallen snow.

8:00 a.m. I arrive back home. Cullen is already up, so I’m guessing he woke up at his normal time of 7:30/8:00 a.m. Craig heads off to work.

8:15 a.m. I make myself a breakfast of sprouted grain English muffin with an egg and avocado on top. I also have a protein smoothie and some nuts. I’m hungry after that workout! Cullen has some cereal, several cutie oranges, and yogurt.

9:00 a.m. After cleaning up the kitchen, I take a shower and get ready to go to the gym.

9:30 a.m. I pick up the bedrooms and get Cullen ready, which takes a lot of convincing to get him changed out of his pajamas and into regular clothes. One of my least favorite things about this stage is how long it takes him to do things because either he doesn’t want to do them (change his clothes), or he has to do them himself. It is hard to get him to understand that things need to be done in a timely manner.

10:10 a.m. We are finally ready and drive to the gym.

10:20 a.m. I drop Cullen off at the child care at the gym. I lift weights, do a lot of stretching, and core work. I have my typical weight lifts I usually do, but today I try to mix it up and do things I haven’t done in a while: hamstring curls with the exercise ball, use the TRX straps for an incline row, heavier squats, and single-leg deadlifts on the Bosu ball.

12:15 a.m. We arrive back home from the gym, and I get lunch together for the two of us.

12:40 a.m. For Cullen I put together a plate of cucumbers, olives, corn chips, and an apple. My lunch includes a turkey burger, spinach salad, and I have some other random things that went unpictured (crackers + goat cheese and chips + guacamole).

1:00 p.m. I do a little computer work while Cullen watches Paw Patrol.

1:30 p.m. I attempt to give Cullen some quiet time. To be honest, I’ve gotten out of the habit of giving him quiet time most days, as I find our day flows a little better if we run our errands or get outside the house in the afternoon instead of rushing to get out in the morning and rushing to get back for lunch and quiet time. Cullen gave up naps a long time ago, so I know he won’t fall asleep, and since he’s so good at independent play, I often don’t feel like I need a break. I do lay down with him today though because I am tired! Of course he doesn’t fall asleep.

2:00 p.m. We get up and play with his fishing game for a bit, and I help him put a puzzle together.

2:30 p.m. Cullen continues to play by himself, while I prep food that we are going to bring to a friend who just had a baby.

3:15 p.m. We head to my friend’s house to deliver the meal to them. We talk about our labor and delivery stories (naturally) and catch up on life.

5:00 p.m. Cullen and I head back home.

5:15 p.m. We arrive home, and I grab a quick bite to eat before coaching.

5:40 p.m. I head back to The Dome (This time I drive.) to coach the evening Raven Run Club training group. Cullen hangs out with Craig at home.

6:00 p.m. Coach the Raven Run Club training group.

7:30 p.m. I drive back home, and straighten up the house because it blew up over the last 24 hours.

8:00 p.m. I get Cullen ready for bed: pajamas on, brush teeth, and then read a couple of books.

8:30 p.m. I say good night and walk out of his room. I finish cleaning up the house because it is still a disaster and wash way too many dishes.

9:00 p.m. Cullen still isn’t sleeping, so I go and check on him. He now says his “belly is mushy” and he needs some food. I remind him that we ate dinner, and that was his opportunity to eat. I offer him is sippy cup of water and leave his room.

9:30 p.m. Once again Cullen still isn’t sleeping, and he has gotten off his bed and brought a few toys onto his bed to play with. I put all of his toys back in his toy basket, which results in a lot of “no’s” and “I just have to do something.” I am about ready to leave his room when he tells me he has a poopy diaper. (This is a regular nightly occurrence.) I change his diaper, and I know he will fall asleep now.

10:00 p.m. I get ready for bed, and then it’s lights out for me!

Things Cullen likes:

  • being outdoors
  • doing things himself
  • talking
  • going for stroller runs
  • eating
  • watching things on the iPad or TV
  • playing with his toys

 

Things Cullen dislikes:

  • going to bed
  • having his hair washed
  • having me help him with things
  • transitions
  • changing out of his pajamas

Other notables:

  • Cullen is really good at independent play these days.
  • Cullen now initiates going to the bathroom himself. It has been a few weeks since he had a potty accident. I still ask him often if he has to go, but for the most part he remembers himself. I potty-trained him about a year ago, but we had a lot of accidents between then and now.
  • He still wears a diaper at night, and I know I need to cut him off the beverages at night before that changes.

Thing that are difficult about this age for me:

  • The fact it takes him a long time to do certain things: get changed, get ready for bed, transitions aren’t always smooth.
  • When something upsets him it is the.end.of.the.world! He goes from happy to crying in two seconds.

I’m hopeful (and think) these are things that just come with the territory of being three. I know every stage has their own struggles, and I know I could be battling so many worse things, so while I lose my patience from time to time, it helps that he is now sleeping through the night (which wasn’t the case for a couple of years), and this means I am more well-rested and better able to deal with the roller-coaster of emotions.

Other “A Day in the Life” posts I’ve written:

2 years 10 months

2 years 5 months

Almost 2 Years Old

18 Months

16 Months

14 Months

12 Months

11 Months

10 Months

9 Months

8 Months

7 Months

6 Months

5 Months

4 Months

12 Weeks

4 Weeks

Marathons in Alaska

Considering running a marathon in Alaska? There aren’t too many options, but there are some well-organized, scenic courses that will be unlike most marathons you have run!

I personally have run 3 of these marathons. They are each unique and offer different things depending upon what better suits you: more crowd support, scenic, more gravel roads (versus pavement), Boston-certified, and the list goes on. I’ve highlighted the marathons I’ve run and the pros and cons to each one as well as a few others that are a little more well-known. If you have any questions, be sure to leave a comment at the end.

Westchester Lagoon – Anchorage, Alaska

Anchorage Mayor’s Marathon

Date: June 23, 2018

Location: Anchorage, Alaska

Race options: marathon, marathon relay, half marathon, buddy half marathon, 5K, kid’s mile

My recap from when I ran the marathon.

The Anchorage Mayor’s Marathon (previously called the Mayor’s Midnight Sun Marathon) is held in June at the peak of daylight with nearly 20 hours of daylight in Anchorage during this time. Contrary to popular belief, the marathon is not held at midnight but starts at 7:30 a.m. This is a scenic course as you run on a gravel road (with larger rocks) for 8 miles and then into the foothills of the mountains. For these reasons, it is not a particularly fast course but the last 12 miles are a gradual downhill until the last half mile with one longer hill and one shorter steeper hill that leads you into the finish chute. With lows in the upper 40s and highs in the low 60s in June, you will likely not have to worry about the weather. This marathon is the most popular marathon in the state with about 700 people running it each year.

Pros:

  • Scenic course: mountain views, potential moose-spotting, run through the foothills of the mountains
  • Ideal temperature
  • Easy access to other Alaska adventures you might want to partake in before or after the marathon since Anchorage is centrally located.
  • Crowd support is decent for this race compared to other Alaskan races.

Cons:

  • not a particularly fast course

IMG_9149

Anchorage RunFest

Date: August 19. 2018

Location: Anchorage, Alaska

Race options: ultra (49K), marathon, marathon walk, marathon relay, half marathon, 5K, mile, kid’s 2K)

My recap from when I ran the marathon.

A marathon on paved pathways the entire way that takes you along the inlet ocean waters with views of the mountains and then into wooded areas along a creek. Two out-and-back portions allow spectators to see you often. The crowd support for this marathon is about the best you will get during a marathon in Alaska as the half marathon also runs the second out-and-back portion. I have done a race on this day 7 times and every year it has rained. Luckily it is a drizzly Pacific Northwest rain that a brimmed hat takes care of nicely. Likely you won’t have to worry about the temperature as it is almost always in the upper 40s/low-50s, so perfect for marathon racing. The course has some rolling hills throughout but nothing too taxing. This is the second most popular marathon in the state with approximately 300 people running this race.

Pros:

  • Temperature
  • Crowd support (for Alaska)
  • Scenic: ocean, mountain, and forest views

Cons:

  • Two out-and-back portions, which could seem monotonous for some runners
  • Often drizzly, rainy weather

Screen shot 2015-08-17 at 2.47.58 PM

Winning the RunFest Marathon (race series formerly called Big Wildlife Runs)

Kenai River Marathon

Date: last Sunday in September

Location: Kenai, Alaska

Race options: marathon, marathon relay, half marathon, 5K

My recap from when I ran the marathon.

The Kenai River Marathon is a small hometown marathon with just under 50 people running it in 2017.  The entire 26.2 miles is on paved trails, neighborhoods roads, and one stretch is along a busier highway. Race morning is often chilly with temps in the upper 30s. For the most part, the course is pretty flat with a few rolling hills around miles 16 and 17. There are some aid stations but don’t expect much crowd support beyond that. However, it is Boston-certified, as most Alaska races aren’t. One tip: study the course before you go as the course is marked with spray-painted orange paper plates on sticks, so it can be easy to miss a turn if you are in the zone.

Pros:

  • Boston certified
  • Pretty fall foliage
  • Fairly fast course

Cons:

  • Very little crowd support
  • Can be on the cold side

DSC_0039

This picture should give you a good idea of what the course is like: paved, lonely, but pretty.

AK Salmon Marathon

Date: July 14, 2018

Location: Cordova, Alaska (only accessible by plane or boat–no road access)

Other race options: marathon, half marathon, 5K

My recap from when I ran the half marathon.

Get ready for a very low-key race! With 25 people in the marathon in 2017, you will likely be running by yourself the entire 26.2 miles. BUT there is hardly a hill to be found on the course. I have not run the full marathon, but I did run the half marathon, which is the second half of the marathon. I have driven the first 13.1 miles, which is one gravel road in the middle of nowhere. Shortly after the start of the half marathon, the course turns into a paved road for the remainder of the race. The course is very flat as you are running through the Copper River Basin, but that also means you can nearly see the finish from the start of the half marathon. Okay, so that’s a bit of an exaggeration, but at one point, you can see several miles ahead, which is a little daunting during the race. Once again a very scenic course with views of mountains, waterways, beautiful vegetation, and possibly more animals along the course than people.  At the end of the race though, there are tables with homemade treats on them from the volunteers. (At least there was the year I ran.) Most of the people running the marathon are from out of state, trying to check Alaska off their marathon bucket list. Cordova is a great little fishing town that would give you a true sense of Alaska if you wanted to stay for a mini vacation afterwards.

Pros:

  • Virtually no hills
  • Most likely the cheapest marathon you will ever pay for! $50 gets you entry into this race
  • Very scenic

Cons:

  • Very, very small and very few spectators
  • Cordova is only accessible by boat or plane, so seeing other parts of Alaska may be difficult.
  • I didn’t see any indication this course is certified and thereby couldn’t qualify you for Boston.

IMG_0063

Hatcher’s Pass Marathon

Date: 1st Saturday in July

Location: Willow, Alaska

Race options: marathon, marathon relay

This is another very low-key race. I personally have never run this marathon, but the people who I know who have run this race have done the relay, so I think that’s a popular option. If you like steep climbs and running on gravel roads, this race is for you! Five thousand feet of elevation gain for the first 25 miles and then a very steep 1.5 decent to the finish. Likely you will be running more than 26.2 miles according to the website.

Pros:

  • Scenic
  • Ideal weather

Cons:

  • The course is more than 26.2 miles.
  • Not certified
  • 5000 feet of climbing for the first 25 miles, last 1.5 mile steep downhill

(Disclosure: this picture is not from the race)

Equinox Marathon

Date: September 15, 2018

Location: Fairbanks, Alaska

Race options: ultra (64K), marathon, marathon relay

I personally have never run this marathon, but I know people who have. The two biggest things I hear about this course are: hilly and beautiful. Don’t expect to PR, and if anything add about 20-30 minutes to your usual finish time. Almost the entire marathon is on trails and you go up and over one mountain twice. The relay option is also popular.

Pros:

  • Gorgeous course in the fall foliage

Cons:

  • Not a PR friendly course–very hilly

 

Willow Winter Marathon

Date: middle of December

Location: Willow, Alaska

Other race options: marathon, half marathon, 5K

To be honest, I know very little about this race, but it occurs during the winter, so I thought it would be fun to highlight. This course is all on winter trails. I’m not sure why they don’t call this an ultra marathon as the website says you will be running more than 26.2 miles–and more likely 28 miles. There were very few people participate and to be exact there were only 22 people in 2014, which is the last time the results were posted on the website. This race could be an opportunity to cross off “run a marathon in the winter” from your bucket list.

Pros:

  • Very little competition

Cons:

  • It occurs in the winter and you’ll be running on snow and possibly ice.

These are marathons I know very little about and honestly hadn’t heard of them until I did a search for all of the marathons in Alaska. These would be much smaller marathons but once again with great views I imagine.

Prince of Wales Island Marathon – Craig, Alaska – May 26, 2018

Skagway Marathon – Skagway, Alaska – June 10, 2018

Frank Maier Marathon – Juneau, Alaska – July 28, 2018

Bearfest Marathon – Wrangell, Alaska – July 29, 2018

Run the Rock – Kodiak, Alaska – middle of October

My Assistant Coach

I am really struggling with winter running this year.

However, truthfully, this happens every year, but the last few years were a little different. Last winter, all I wanted to do was to be able to run pain-free, the year before that it wasn’t a very cold winter, and three winters ago I was just a few months postpartum, so I wasn’t doing much running and even baby steps were huge accomplishments with a newborn!

It has been so hard not to compare myself to two years ago when things seemed to be clicking along so well. I was just a year postpartum, but I was hitting a lot of hard workouts and feeling really well. This year my legs feel sluggish all the time and any fast paces on the treadmill feel impossible.

I was really beating myself up after this attempted progressively-faster workout on the treadmill yesterday morning that I had to cut short.

1 mile @ 8:30

1 mile @ 8:00

2 miles @ 7:30

2 miles @ 7:15

2 miles @ 6:45

I wanted to do 1 mile @ 6:30 pace, 0.5 mile @ 6:15, and then a 0.5 cool-down, but I could barely hang on to that 6:45 pace.

I went home moping about my failed workout, complaining to Craig. He reminded me that I am more fit than I was last year, and I always struggle with running during the winter. We laid out a plan of attack for the next few months, and he made me feel much better about my current state with running. I’ve always said he is my assistant coach.

I am not over being motivated by new clothes to go for a run! I got this new jacket from Lululemon and a pair of fleece-lined tights, and they definitely motivated me to get out the door for some early morning chilly runs!

jacket | tights | shoes (similar) | neck warmer

If you have never kept track of your workouts (even if your workouts involve several forms of exercise!), I’d highlight recommend picking up a training log/journal. I love keeping track with pen and paper and being able to easily flip through a book to look back at past years and previous workouts. Sometimes it is motivating, sometimes it is demoralizing, but I have been keeping track for over 10 years and have all of my log books stacked together that I reference frequently. This Compete Training Journal is one of my favorites, and I’ve also had the Believe Training Journal.

I’ve been making this smoothie most days–especially after a workout.

Banana Almond Butter Protein Smoothie

1 cup unsweetened almond milk

1/2 banana

1 scoop collagen peptides

1 scoop Vega vanilla protein powder

1 tablespoon almond butter

1 teaspoon chia seeds

handful of ice

Nutrition stats: 388 calories | 28g carbs | 12g fat | 40g protein

Blend together in a high-speed powered blender. We’ve been using this Vitamix for 4 years pretty much every day and love it!

After posting about this high protein smoothie, my coach share this article with me that actually says your body can only absorb so much protein at once. I had no idea! I guess I need to cut back on the protein a little bit in this smoothie.

I love what Beautycounter has done for my skin. I feel so confident in a “naked” face without any makeup. In the past I’ve dealt with blemishes, dry skin, oily skin, and redness, but I finally love how healthy my skin feels and looks. All with safe, non-toxic skin care products.

One of Cullen’s Christmas gifts was a new big boy bed! My father-in-law built it for him, and Craig and my dad stained it. It looks so nice, and he will be able to use for many years.

Cullen and I got our hair cut (and I got mine colored) last week, and he looks like such a little man!

I am loving this cold shoulder cable-knit sweater I picked up recently. Maybe

a cold shoulder sweater in the winter here, but I don’t care.

sweater | jeans | boots

 Happy Friday! I hope you have some fun things planned for your weekend. Per usual, I’m working, but thankfully I can I honestly say I love my job. Stay warm my Minnesota friends and anyone else dealing with frigid temps!