A Gutsy Girl

Heal your gut. Heal your life.

Workouts

Running is Hard

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Running is hard. Running is really hard.

And for me, I’m in the time frame of the month when running is really, really hard. I made note of all the challenges for Mr. Running and I in my week 11-week half-marathon training week 3 recap.

Running is Hard

I won’t lie, this worries me because what this timeline is telling me is that there is a very good chance that it could be “one of those days” on June 1 for the Rock ‘n Roll San Diego half.

And even though running is hard (and often times physically painful for me), I can’t give it up. I can never give up on anything that makes me feel something.

Injury, female complexes, and Colitis…..but I don’t want to give up. I can’t give up.

I’m still not sure how to combat the female complexes and “running-induced Colitis,” but I am doing my best with the injury.

This week: foam, ice, stretching and….

New running shoes!

Running is Hard. Help me find new #Running shoes. via www.agutsygirl.com

I currently run in Brooks. I’ve enjoyed them.

But I know that several of YOU are runners, and I would love YOUR recommendations for brand and style. (Note: I need a more vs. less stable running shoe.)

Question: If you have a running brand/style of shoe you love and can’t live without can you comment below with what it is? You can also comment below with a link to a review blog post if that’s easier.

Running is hard enough, help me make it easier 🙂

Xox,
SKH

11 Week Half Marathon Training Week 2

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My 11 Week Half Marathon Training Week 2 is complete.

Previous Week

11 Week Half Marathon Training Week 1

Week 2 was even better than week 1! I ran about 20 total miles during week 1. This past week I ran about 27 total miles. I still got in my 2 days of lifting, and I had great energy all week long.

11 Week Half Marathon Training Week 2

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11-WEEK HALF-MARATHON Training week 2 program workout via www.agutsygirl.com

Monday

I did a 30-minutes “E” run with 6 strides at the end. I kept the “E” to a 6.5-6.9 treadmill speed, which ranges from 9:13-8:41 pace/mile. I hit the strides at 8.1, which is a 7:24 pace/mile. I am trying to do the lifting days on the “E” runs, so that there is gas left in the tank after the run. Today I did this upper body workout (3 sets on all):

  • pushups, 15 reps
  • DB bench press, 15 reps
  • 1-arm DB row, 15 reps
  • bodyweight bench dips, 17 reps
  • cable triceps pushdown, 15 reps

* I also did 25 rope jumps in between each exercise so that I essentially was able to superset on all, for a total of 375 jumps.

Tuesday

OFF. I rested today, and it was awesome.

Wednesday

Workout: sets (400R with 400jg) (In case you forgot what all those letters stand for, I explain them here.)

I began with an E 10 minutes. I then completed:

  • 6 rounds (400 + 400) with (R = 9.1) and (jg = 6.0)
  • 9 minutes “E”
  • final minute (minutes 44-45) at 8.0, which is a 7:30 pace/mile

This was a really hard, but great workout for me. I enjoy speed training, but it’s definitely a complete burn to the legs and cardiovascular system. I need to keep up with these 2 x’s week to increase for a faster pace. I ended with a few sets of abs, along with foam rolling <– my BFF currently.

Thursday

I did a workout similar to Monday for the run, on the “E” level. These runs are getting easier over time. Today was also legs day.

3 sets of all the following:

  • leg press, 15 reps
  • ball hamstring curl, 15 reps
  • leg extension, 15 reps
  • standing calf raises, 15 reps
  • jump squat, 20 reps
  • reverse sit up, 15 reps

I ended the workout with a 3-round ab circuit which included:

  • ab rope pulldown, 10 reps
  • mountain climbers, 20 reps/side
  • swiss ball sit up, 10 reps

Friday

The workout today was by far the hardest of the week, and I shared a picture post-workout on Instagram. It was hard and long, the latter of which I was not expecting. This is the workout I completed:

  • 5 min. “E” warmup
  • 4 x 200R with 200 jg
  • mile repeats with 1 min recovery in between (for a total of 3.25 miles)
  • 4 x 200R with 200 jg
  • 5 min. “E” cool down

I kept the speeds at: “E” = 6.5, R = 9.3, jg = 5.5, mile 1 = 7.6, mile 2 = 7.7, mile 3 = 7.8, mile .25 = 7.6.

The workout ended up being about 7 miles (6.95 to be exact). Afterwards, though, I felt strong and confident!

Saturday

OFF. I went to Napa today 🙂

Sunday

Workout: L run (L = long), 7 miles

This was a challenging run for me today, but somehow I still did very well with it. My awful cramps hit around mile 3. Ultimately, I had to stop off at the bathroom to let the cramps subside. {During this time I do push “pause” on my running tracker (the RC3 GPS).} Once it lifted, I was able to run better, stronger and faster than the previous 3 miles, and I was able to do all 7 miles with an average pace of 8:34/mile.

I know the miles are supposed to be slower than that, but per last week, I’m having a hard time mentally understanding that just because I do my long runs slower doesn’t mean I won’t be able to hit the 8:00 pace/mile come June.

Upcoming Week

This week looks very similar to last week, but I’m hoping to increase the miles by at least 3-5, including a longer “long” Sunday run. I’m mid-female cycle this week so there will be many challenges for this Gutsy girl.

11 Week Half Marathon Training Week 2 www.sarahkayhoffman.com

I thank the Lord that I can run, though, and I know that the only limitations are those I choose to allow as limitations.

p.s. Today I’m getting a deep-tissue massage. I can’t even hardly wait! Hard training + deep tissue = a hurt so good.

Xox,
SKH

11 Week Half Marathon Training Week 1

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11 Week Half Marathon Training Week 1 ended today.

Whew. Here we go!

I have decided to give you my weekly workouts each week throughout this training, to tell you how I’m feeling and what I’m learning. I am mostly doing this to stay accountable to myself, but I’m also doing it to prove that even with Colitis, fitness goals can be worked towards and even achieved.

You’re going to see that it’s not easy. I never really know how my workouts will play out because I never know if the Colitis will act up, if my energy is spot on for the day or if my horrible cramps will show up at any given moment.

This documentation is my way of helping you get through your own first half marathon, PR’in a half marathon and/or proving that no matter what, the things we strive for are in fact possible.

11 Week Half Marathon Training Week 1

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11-Week Half-Marathon Training (Week 1) via www.agutsygirl.com #Running #FitFluential

The basics

This will be my 5th half marathon. My best time thus far was in 2009, with a 1:48:30 finish. My last recorded time was in October, with a 2:00 finish.

I am aiming for a 1:45 finish time, and I am running the San Diego Rock ‘n’ Roll Half Marathon on Sunday, June 1, 2014.

1:45 equals an 8:00/mile pace.

Creating the plan

I have been running for quite some time, so I already understood the basics of creating a plan. What I didn’t understand were more in-depth tactics, speeds, training runs and putting it all together. One of my Instagram buddies recommended the book, The Daniels’ Running Formula. I bought it immediately, and most of my runs were formulated from information in the book.

I do not follow anything to a “T” in the book, but I do follow the VDOT values pretty closely. I’m hoping they make a difference with my overall results.

I also have incorporated weight training, stretching and foam rolling each week. I am not doing any heavy weights – higher rep, lower weight for more of an endurance aspect. I am also not doing strength training based on any rhyme or reason, but instead mostly just intuitive weight training. This type of training falls in line with what Nia states, “Listening to your body’s feedback and adjusting accordingly.” I do what I have the energy/will to do on any given day.

I am trying to run and/or workout just 5 days per week, with 2 full days OFF. I had planned for 6 days, but after meeting up with my friend Marci this week, I think I’ve decided to drop that extra one, put in a little more on 1 or 2 of the other days and give my body 2 full off days.

Ready?! Let’s dig into Week 1.

Week 1

Monday

Today was supposed to be a 30 min. “E” (E = easy pace) run. I got sick during the run, so I was only able to do 21:30 with a 6.4 – 6.7 pace on the treadmill. (Note: anytime I’m on the treadmill, I’m always at a 1% incline.)

Tuesday

Workout: 30 min. “E” + 6 “ST” (ST = strides, kind of like sprints, but not full out like sprints) and shoulders.

This is the workout that I was supposed to do yesterday. I decided to do it again, and start fresh with my training. Bumps in the road don’t stop me. I always know that “tomorrow” is a new day. I ran a total of 36 minutes and 4 miles. My E pace was 6.4 – 6.8 and the ST were done at 8.0.

I kept the shoulder-dominant workout basic.

11 Week Half Marathon Training Week 1 to get you across the finish line, PR or simply just get into better running shape. sarahkayhoffman.com shoulder dominant workout for #HalfMarathon training via www.sarahkayhoffman.com #FitFluential

Wednesday

Workout: sets (200R + 200jg + 200R + 400jg + 400R + 200jg) (R = hard, that’s all you need to know!) (jg = jog, I take those fairly easy)

I began with an E 10 minutes, and then completed 2.5 “sets” of the above. It was a super hard workout for me, but I felt great. I learned today that these more intense workouts must be done earlier in the morning vs. later in the day. I only made half of the 3rd round because my stomach was extremely jumbled and everything went through me, ending the run early. I did just 2 minutes of E cool down, along with some foam rolling.

Thursday

Workout: Legs

Remember, my legs days are not with heavy weights. As a matter of fact, many of the exercises are body weight only and I add plyometrics in as well for more “endurance-based” leg exercises.

10 min. E running warm up

3 sets of all the following

  • leg extension, 15 reps
  • jump squat, 20 reps
  • seated hamstring curl, 15 reps
  • standing calf raises, 15 reps (<– this one I do go heavier at 195 pounds)
  • jump split squat, 12 reps/each
  • glute bridge on the floor (off heels), 15 reps
  • BB squat, 10 reps
  • BB stiff leg deadlift, 15 reps
  • deep plie squat, 20 reps

Friday

Workout: 3 miles at T pace + 4 x 200R with 200jg in between (T = tempo pace)

This was a total of 40:50 minutes and 4.8 miles on the treadmill. I did a 5 minute warm up at a 6.5 E pace. The next 2.5 miles I did at 7.6-7.7. The last .5 miles I increased to 7.8. I recovered for .25 miles. I ran the 200R’s at 9.3, with jogging recoveries.

I completed the workout with one super set “core,” which included 3 sets of:

  • plate side-to-side, 15 reps per side
  • plank, 1 minute

Hardest workout for the week thus far.

Saturday

OFF. Well, Ryan, Samarah, the dogs and I did go for an hour walk and it was lovely 🙂

Sunday

Workout: L run (L = long), 5.5 miles

I struggle most with these workouts, not because they are the hardest, but:

  1. I mentally think that I need to run them at the 8:00/mile pace I’m aiming for.
  2. My body isn’t used to running more than 5 miles currently.

I like doing my long runs outside, and it was beautiful out this morning for the run. I finished in 45:50, which made it an 8:34 average pace, which is a lower pace per mile than what I’m “supposed” to be at. I’m supposed to do these runs with a maximum pace of 8:50/mile. My breathing was good, but legs felt heavy and tired. They are not heavy and tired from overuse, but instead from lack of overall mileage training. I realized today that I need more overall miles to build up that memory.

Upcoming Week

I’ll be increasing my mileage each week. I’ll work to get it all in in 5 days.

I’m looking forward to this next week. So much more information to share!

Xox,
SKH

Nike Women’s Half Marathon: it’s over but I don’t want it to be

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For that last .25 miles, I sprinted about a 7 minute per mile pace. I was facing a clock which said 2:02. I knew I started the race about 3 minutes in, so if there was any way I might have a 2:00 finish, I needed to book it.

The problem with that was that when I crossed the finish line, there was carpet and a magnetic strip “lump” (where our time was recorded). I slowed way down, but in the process tripped and subsequently fell directly on the finish line and on my knees. I ripped a hole in my brand new pants and got a little banged up. It hurt and naturally I was super embarrassed, but I was so excited, proud and happy so I quickly got up, laughed and enjoyed the moment.

Legs Bumps & Bruises www.agutsygirl.com #HalfMarathon #WeRunSF

This was a race I dreaded for several weeks. I put myself on a last-minute 5-week half marathon training program. I had more hiccups during this training schedule than ever before. Yet somehow, when race day came, I was free of all fears, pain and agony.

Race day began at 3am. I woke up, made coffee and sipped on the java plus coconut milk plus raw honey and nibbled on a banana while keeping super still and quiet – and perusing Pinterest, pinning things like this in anticipation of our little (a new pre-race routine for me I think!)

We left the house at 4:30am, and we arrived in San Francisco at 6am. The race started at 6:30am, and from 6-6:22am, I waited in line for a porta potty break. Thank God I was able to make it in time!

My friend Karen and I headed to the starting line. We were near the beginning, with those who anticipated an 8-8:59 minute/mile pace.

If you’ve never done the Nike Women’s, it’s hard to explain, but there is so much energy and emotion. I can never help but feel happily overwhelmed and grateful to be there with 30,000 other people who are ready to take on the same streets. (For me, this race is far more than the little blue box at the end….but that sure does help the finish line 🙂 )

Tiffany's www.agutsygirl.com #HalfMarathon #WeRunSF

Beyonce’s “Run the World” was blasting. It took me straight across the starting line.

I ran, peacefully, with Karen for the first 6 miles. I smelled the sourdough bread on Fisherman’s Wharf around mile 2.5. At mile 3, there was a short, but steep hill. Around this point, my long-sleeved shirt came off. I was hot, but definitely not tired.

I did this same race back in 2009, and I remembered an awful hill from mile 6-7. I did not remember that those awful hills failed to subside until about mile 9. Hill climb after hill climb all I could think was, “Is it over yet?”

Lesson learned: no matter how short of a training program I do, if I do hard, hilly courses, I must work in several hill runs.

Around mile 10-ish is when I flew by the Cliff House (on top of hill), and I knew that that would be the last hill I’d run. It was foggy, dull and icky, but yet so beautiful.

With 3 miles left, my body felt a little sore, yet it was nothing like any of my prior runs. I swear I had a running angel next to me. I kept looking down at my Polar and it kept on telling me, “7:30 – 8:34 min./mile pace.” (p.s. THANK YOU Polar for the amazing motivation all run long. I’m even more excited for the device moving forward!)

I knew at mile 11 that I would never be able to finish in a time like I had in 2009, but I also knew that if I could just run fast and stay focused, I might hit a 2 hour finish.

I gave it my very best right up until the sprint at the end and my grand finale “fall.” (I don’t have rights to the photos, so I could not put them on my blog, but I have the pictures to prove it. Just click HERE and then my last name, “Hoffman” and Bib Number, “1613.”)

I have no shame.

If there is one thing I’ve learned from this training, race, and life in general, it’s that I WILL fall, I DO fall, but it’s the way in which I get back up that proves my character.

Turns out, it was worth it. My chip time was that 2-hour finish. I placed 302nd out of 3,543 in my age group and somehow managed to do this all fairly pain-free (and again, on only a 5-week training program).

NWM Results Sarah Kay Hoffman www.agutsygirl.com #HalfMarathon #WeRunSF

When the race was over, we headed for a beautiful brunch in Tiburon at Sam’s Cafe with friends.

On our way back, as we crossed over the Golden Gate Bridge, I felt these real and raw emotions of, “it’s over and I don’t want it to be.”

My body began to ache later that day, night and the following day.

But all throughout Monday, I thought about those feelings near the bridge.

Golden Gate Bridge

I hate running.

I love running.

I hate it so much that I’m not willing to give it up.

Running is such a blessed metaphor for life, and I think it’s that core idea which makes me never want to leave it.

We hate a lot of things. We hate a lot of “processes” that take us from start to finish. There are bumps, lumps, pains and agonies in all facets of life.

Where we endure the most, we typically gain the most. We come out on the other side of the Golden Gate Bridge with that feeling like, “it’s over but I don’t want it to be.”

It’s strange. It’s chaotic. It makes no sense.

So is life, and so has been my life for the past few years.

I’m ready to release my body from the stresses that long-distance running puts on it for awhile. (My sports doctor told me yesterday that I can still do sprints and run up to 3-ish miles while I “heal.” <–sweet!)

(NOTE: Does anyone know of a great – mostly flat – half marathon course in May/June-ish?)

But I’m NOT ready to throw it all in forever.

I’ll never be ready to throw in my running shoes.

In fact, I’ll never be ready to give up on anything that makes me feel something.

Xox,
SKH

p.s. Even though you parked 4 miles away (which made my distance over 16 miles for the day), I still love you, adore you and appreciate you. More than you know….

Ryan & I Post NWM, 2013

Running and Gut Flaring

Filed Under: Fitness, Gut Healing, IBS IBD, Inspire, Love, Workouts Tagged With: , , , , ,

I was thisclose to making it to 101 days with flying colors, but alas….running and gut flaring.

I was thisclose to proving so much to myself….and to you.

I failed.

There are just 10 days left until I’ve reached 101 days of gut healing. My last update was happy, happy, joy, joy.

Let’s back up.

After my surgery, I decided to quickly put myself on a 5-week half marathon program. It’s not right, but it’s doable. That’s what I focused on. If you click on the image, you’ll be taken to the whole article (which is fantastic, by the way).

5-week half marathon training program via The Craziest Way to Train for a Half Marathon

This week was “week 3” for me. Clearly, I’m not very good at following directions, but I got it in my head that I needed to get a 12-miler in so that mentally I would be prepared again for 13.1.

I ran the 12 miles on Saturday morning at 6:30 am. On miles 8-9, I felt euphoric. I was running about a 7:40 minute/mile. I was in my zone. I felt high on life. There was a point when I thought I would cry I was so excited.

This lasted until around mile 10 when I became so hungry in an instant, and I had no idea what had hit me. This never happens. And then, slowly but surely, for the last 2 miles, I broke down like crazy….my body started to hurt, I continued to stay hungry and I was miserable in general.

I kept on going because like I said, I’m clearly not good at following directions and in my head, this was my “peak” run before the Nike Women’s Half Marathon. I mean, if I couldn’t do it then, perhaps I wouldn’t be able to do it on October 20. Sigh. My mind is stubborn, stubborn, stubborn….

I ended my run at 12 miles with an average pace of 8:57 min./mile.

Running and Gut Flaring

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Good, okay, average….definitely not great, but by that point, I couldn’t have cared less.

I stayed miserable for the rest of the day, even though I took extremely good care of myself: ice, ice and more ice, Epsom salt bath, foam rolling, stretching, eating and napping.

I was fairly confident that by the time I woke up on Sunday morning, I’d be good to go.

Wrong.

Yesterday, for the first time in over 90 days, my gut flared. I was in bloated pain all day. I felt famished, no matter what I ate (always a classic symptom for me – like my body is not absorbing anything). I felt sad, even though I had so much to feel thankful for and blessed by. Before falling asleep for an early afternoon nap, I thought I was going to throw up. My stomach made noises all day. I wore jeans to an afternoon seminar at church but wanted to explode with pressure and pain.

At 8 am yesterday morning all I could think was, “I didn’t eat anything different. What gives?”

But by 3 pm (as I was near limping because it feels like I cracked a bone on top of my left foot), I had my ah-ha moment…..the run!

Intense workouts are in fact a stressor on the body.

The last time I ran 12 miles was in 2010.

And then, all I could think was, “What gives?”

I’m mad and I’m frustrated….mostly with myself, but with all of this. I want to eat. I want to run. I want to workout. I want to just be. I’m pushing and pushing and pushing to try to live normally when the truth is that my “normal” is not likely to ever be normal.

You can’t understand if you don’t live and breathe this daily, and it’s for this very reason that I find it so difficult to express these thoughts and feelings to friends and family – there ain’t nothin’ motivational about it, but yet I still crave an outlet for someone to listen.

It’s always my promise to you…..

Running and Gut Flaring If you've ever felt alone in your miserable gut, know you absolutely aren't via www.agutsygirl.com

In failure, there is always a lesson to be learned.

This running failure taught me that my long-distance running days must come to an end.

Days like yesterday (and likely the next couple of days while I “reset”) should never be wasted, but that’s kind of how I feel about them.

I LOVE LIFE.

I don’t have time for a 12-mile run to take me out of life and to set me back from what I have been so focused on….getting this gut healed.

Also read my post on running with Colitis and grab even more information on gut healing via The Gutsy Girl’s Bible: an approach to healing the gut, 3.0.

Xox,
SKH