June Goals & Workouts in Review (Half Marathon Edition)

Is it truly the month of June!?! It is, it is; and I am thoroughly pleased with the fun things in store for this busy month!

Am I the only crazy lady that loves a to-do list? I know many others do as well.You know with technology, many of us do not write on paper any longer. While in graduate school I used the old school day planner, only because I could then write a daily/weekly to-do list and highlight the things that I had accomplished! Kind of corny, I agree, but it felt very accomplishing to see my once white list turn yellow, purple, or pink! Back then, it was the small things. And well, I am not so sure if much has changed!

With a new month upon us, I figured it would be nice to develop a June To-Do List. I have found that sharing assists with accountability, so I am more likely to check these things off the list!

June 2014

Follow my weekly marathon plan: I mentioned in my previous post that I am planning to run the 2014 Parkersburg News Half Marathon in the middle of August. I developed my own, advanced half marathon training program, which can be found here.
Complete our engagement session album from PhotoBin: I, at times, can procrastinate like the worst of them. Making an engagement session photo album would follow under this category as well as....
Chose photos for our Wedding Album: My lovely photographers, BellowBlue Photography, (they are awesome!!!) provided all of the proofs to our wedding. It was my grand idea to arrange and make my own Wedding Photo Album. Well, almost two years later this lady has come to the conclusion that there are just some things that you must leave up to the professionals. I now just need to chose about 100 photos from the thousands taken to provide to Jon and Joan, simple right?!?!

Follow the eating philosophy learned through Renegade's 7 Week Challenge: I would not say that my "diet" has gone to complete shit, but it is getting close. This whole moving process can put a havoc on meal planning! I am BEYOND excited to return to my 5 meal eating regime very soon. I do still love my Quest Bars, especially Cookies & Cream, Chocolate Chip Cookie Dough, & White Chocolate Raspberry! If you have never heard of Quest bars, check out my review of all of their flavors, yum!
Unpack from the move: I think this one will be pretty simple! I do want to go through every single box though! While in Toledo, there were a few boxes that just had random things inside of them. I am hoping to unpack and organize EVERYTHING! 

Workouts in Review - Week 1 Parkersburg News & Sentinel Half Marathon Training

May 25 - 31

SUNDAY

 6 Miles

MONDAY

Renegade Strength 

TUESDAY

3 Miles + Renegade Metabolic

WEDNESDAY

3 Miles

THURSDAY

7 Miles

FRIDAY

35 min tempo

SATURDAY

Killer WOD with Coach Kemp, below!

This is a great partner workout! One person does the workout, above, while the other runs or sprints on a treadmill. We did each exercise/run for 1 minute. The person on the treadmill was able to monitor the time while the other person did the exercise! 

What a fun, intense workout we had! Coach Kemp was hilarious! He is a little out of shape, hehe and is currently layed out on the hotel bed. 

Hope you try it out, and let me know your thoughts! 

Michelyn

Question of the Day: Do you and your partner workout together?

12 Week Advanced Half-Marathon Training Program

Yesterday marked the first day of a new training plan!!! As you may know, I ran the Toledo Marathon on May 27th. You can read about it, here.

So now, four weeks later, I am "itching" to do another race. I surprisingly desire to run a subsequent marathon, but think I will stick with a half for now. Athens actually has a full marathon, The Athens Marathon, which is set in April. Let's see, maybe next year I will run that.

But, in the meantime, I decided to set myself up for a little challenge. I have shard my dislike for hills, and think my non-hill training partially resulted in my inability to push through that windy portion of the Glass City Marathon (read about that here). So, what does a person like myself do in these situations? They register for a hilly half marathon which will force them to incorporate hill training. In mid-August, Parkersburg, WV hosts a half-marathon, The Parkersburg News & Sentinel Half Marathon, and I have set my eyes on the prize!

I typically modify Hal Higdon's training plans, but desired to run longer distances, even though I am only training for a half. I used two resources - Cool Running and About.Com (direct links to plans), and developed an Advanced Half Marathon Training Program, below.

12- Week Advanced Half Marathon Training Plan 

WEEK	SUNDAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
1	6M	3 M EZ	35 min tempo	OFF	7 M	3 M EZ	OFF
2	8 M	3 M EZ	6 x 400 IW	OFF	9 M	3 M EZ	OFF
3	10 M	3 M EZ	35 min tempo	OFF	10 M	3 M EZ	OFF
4	10 M	3.5 M EZ	4 x 800 IW	OFF	8 M	3.5 M EZ	OFF
5	12M	3.5 M EZ	6 hill repeats	OFF	9 M	3.5 M EZ	OFF
6	10M	3 M EZ	7 hill repeats	OFF	11 M	3 M EZ	OFF
7	10M	4 M EZ	8 x 400 IW	OFF	13 M (last 3 at race pace)	4 M EZ	OFF
8	14M	3 M Race	5 x 800 IW	OFF	8 M	3 M Race	OFF
9	12M	4 M EZ	8 hill repeats	OFF	10 M	4 M EZ	OFF
10	15M	6 M Race	7 x 400 IW	OFF	14 M (last 4 at race pace)	6 M Race	OFF
11	15M	4 M EZ	40 min tempo	OFF	5 M	4 M EZ	OFF
12	10M	4 M EZ	4 M	OFF	6 M	20 mins	Parkersburg News Half Marathon

Disclaimer: BBB is not a trained fitness professional or medical doctor. It is strongly recommended that you consult with your physician before beginning any exercise program.

Although the race is on Saturday, and most training programs place the "long" run on the anticipated race day; I prefer to run my long runs on Sunday, so I made that modification for myself. I also get tired mid-week so I placed an "Off" day on Wednesday and Saturday. Many training programs have off-days set for Friday and cross-training on Monday. 

Overall, I am pretty flexible with my race training, in the days in which runs may happen. I, overall, aim to run my longest run on Sunday, and am willing to move a few runs around dependent on my weekly schedule. In my books, as long as the run happened some time in that week, I am a-ok. In addition, I still try to incorporate weight-training 4 times a week, on top of my running. 

When reviewing this plan, I will most likely do my long runs outside, so will make Sunday and Thursday outdoor training; while, I will do the remainder of my training in the gym. More to come about that gym membership in a few days!

Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."

Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between. For the 800 meter intervals, run 800 meters (two laps around most tracks) at your 5K race pace and then recover for 800 meters in between intervals.

EZ: This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles and get your body and mind used to running on tired legs.

OFF: Days with no running. Weight training, or no activity will occur. 

Question of the Day: What resources or plans to use to train for an upcoming race?

Michelyn

Kindness is Contagious: Toledo Edition

If you follow me on Facebook, then you may be aware that I was awestruck my an act of kindness and friendship from one of my newly acquired friends, Tammy Super.

Now, I must admit that I have "known" Tammy since about August when I first joined Renegade Fitness, and admired her from afar for some time. But we did not really start talking until recently... And, we have lots in common. Let's see we are both "addicted" to working out, have husband's who think we are crazy for our hobby (i.e., working out), have husband's that we are trying support (or nag) to stay healthy and work out, goal oriented, enjoy staying busy, eating healthy, and the list goes on...

Like I said, I have admired Tammy from afar for awhile. Renegade has several members with GREAT bodies, and Tammy is one of the ladies on my "I wish I had her (Fill in the Blank) list. Tammy's arms are envy worthy. She always covers her stomach but I am pretty certain she has a 6-pack that I would drool over. She's petite and just so stinking cute.

So let's go back to her arms. Now, she did share with me that she did a fitness competition about 3 years ago, and well she's not too far from jumping back on that stage! She has arms that are femininely defined, you know the one's who wear tank tops and have great shoulder definition, biceps nicely sculpted, those one's that it's never a question if she works out! Yes, those kind of arms!

Now give me a gallon of water to carry or a 15lb dumbbell and my muscles come out! I am envious. I always enjoy working out with her because she's my fitness model. What weight is she using?  How many reps is she doing? I am trying to use the same weights, reps, etc. as she in efforts of getting that BODY!!!!

And then throw in her bubbly, fun personality and I am won!!!

So last night after our Renegade workout as we were leaving, Tammy hands me a pink bag from Fiddle Stix Boutique (A super cute store in Perrysburg, OH!!), and says "I just got you a little something!" I kind of stood their dumb-founded like what is going on here?!? Shouldn't I be gifting you something since I have been envying you for months? You have been my fitness inspiration, lol!

I get home and open the present and what do I find? The kindest note as well as two Alex and Ani Energy bangles! And the water wells (better known as Michelyn can't stop crying) came flowing....

 I was emotional for so many reasons. Her personal note was very touching. I won't get into the details but she too shared that she follows my blog. I started blogging while writing my dissertation as a "study" break of sorts. Hours upon hours, followed upon days after days of researching, reading, and writing a dissertation takes a lot out of anyone. I began my blog as a "fun" outlet to those dreadful days in the library. I would take breaks and write about something random. In those days the blog was simply, Brains & Beauty.

Then Jason and I got engaged so I figured I should also include my life as a basketball wife and "basketball" starts with the letter B, so we were all good. Now, I feel like my blog has evolved into a compilation of my life. I know I do not have many followers, and I am still developing a niche, but it's another outlet that I enjoy. I do think this basketball family life can be kind of crazy, so perhaps a few of you out there find it interesting, So I was pleasantly surprised to know she "follows" me. Thank you!

Her choices in the two bangles are so meaningful and purposeful, as she intended. The silver-tone bangle, "Live in the Moment," is so fitting. I blogged on Monday about the Words of Wisdom shared by Kelly Ryan, and this bangle goes along with that intention. On the description card it also states that words are powerful, and I am interpreting that as a message for my blog. If I can give inspiration to others to be active, live a healthy lifestyle, get a degree, find happiness in the little things all while enjoying some basketball - I am one happy camper!

The second, bronze/gold-tone bangle, "Piece of the Puzzle" is a reminder that life has many pieces that all together to form one's life! Toledo will forever be a piece of the Team Kemp puzzle that I will forever cherish. I can not predict the future, but I can live in the present knowing that one day the pieces will all make sense. I do know that all of my past has shaped the woman I am today. The people I have met in Tampa, Gainesville, Madison, Fargo, Toledo, and next Athens have shaped and will continue to shape who I am and my family!

And then on a really superficial front... I really love two-toned jewelry which Tammy would not have known, but just has great taste! Last night I shared this tidbit with her. I typically (actually never) wear my wedding ring to workout! In short, the rings are set in platinum, yet I also have two yellow diamonds and yellow gold hearts adorning the ring. (It's hard to explain.) My mother is a gemologist so she designed the ring, and Coach Kemp footed the bill! I too often wear a yellow and white gold nugget ring, shown below, daily. I think the bangles compliment my rings nicely.

Taking a picture with your left hand (as a right-handed person) is not easy especially when trying to cut out your non-manicured finger nails. Mani and pedi are scheduled for Tuesday!

I am so appreciative to Tammy for this act of kindness and friendship. I am a huge believer in the power of positive thinking and kindness. I have mentioned this before on my blog, especially because Nicole Phillips, First Lady of Ohio Basketball, has a blog/columns, "Kindness is Contagious." I felt it important to share this act because being kind is contagious. It makes the giver happy, the recipient, as well as others. So that is the whole purpose of Nicole's weekly blogs and why I wanted to share my receipt of an "act of kindness" with all of you!

I hope each of you has a splendid weekend with family and friends. Please show respect and appreciation to all the men and women who have served our country.

Michelyn

May 2014 Currently ...

Reading:

My mother got me a subscription to Women's Health. As you can see, I am a few months late on my reading, but have enjoyed the March 2014 issue thus far.

Gloating that I took two Extreme Results cardio classes back-to-back! Yes, now I do think I am the Hot Diggity Dog. Full marathon plus 2 Extreme classess?!?! Woot woot! Thinking to try it again on Saturday!!! Who plans to join? What's Extreme Results, check out my post here!

Rejoicing that I have stayed semi-sane through this moving process! Much emphasis should be placed on semi-sane; there have been a few moments. I know, I promised I would not complain so I will not. But last night was a complete doozer. Honestly, the weather can not make up its mind. It was blisteringly hot yesterday and last night.

I am continually frustrated because one day I need to put the heater on, while the next the AC! And, I fight it EVERY SINGLE TIME! It honestly has been driving Coach Kemp crazy because I then complain to him about being too hot or too cold, and not doing anything about it! His simple solution? Use the AC or heater! I know this is when my crazy, "I'm being economical," reaction comes into action. Why am I being economical about the AC/heater is beyond any sane person (Yes, I think I admitted to being insane, lol). It's funny the times that I "try" to be economical!

So I had the worst case of insomnia ever! I was unable to fall asleep until well after 2:00 am. I was hot, not tired, and simply fidgety the whole night. And guess whose idea it was to turn off the cable early? You guessed it!! I know, another of my "economical" decisions, lol. In all honesty, I maybe watch 1 hour of TV every other week. So having the cable turned off was truly the smart decision since the TV-obsessed hubby is not around. However, last night it would have come in handy as well as my idea to turn on the AC before midnight!

Well, I am tossing and turning, unable to fall asleep. I remember that I have a number of Women's Health magazines, see above, lying around so I might as well peruse those. Now mind you, Prince, the dog, is sound asleep at the foot of the bed. Snoring and tooting away (yea he toots in his sleep). So I get out of bed to get my magazines and turn on the bedside lamp. I am reading, minding my own business when Mr. Prince arises looks at me somewhat startled and then comes over to snuggle (or so I think). Moments later, he jumps off the bed, gets on his hind legs and proceeds to scratch at/reach for the lamp. At first I figured there was a bug, since he is ever obsessed with those. But then he continues with his reaching while looking at me. Somehow it dawns on me... Is he asking me to turn off the light? I comply with his "request" and he jumps back on the bed, curls up, and begins to snore yet again!

So a few questions - Is Prince a canine or human? Ok, maybe I only had one question, but I was completely blown away by his behaviors. How dare he? And me, for complying...

So, then I continued on my IG, Twitter, and Facebook reviews vowing not to get off if the dog seemed to think the light from my phone was bothersome, which never happened. BUT, right when I thought I had caught the sleeping bug, Prince decides that he NEEDS to potty! Ugh...

Enjoying my last few days in Toledo! I so enjoy my long walks with Prince around Old Orchard. I will miss our first home together, but know Athens and Ohio University are going to be great opportunities and ready for this next chapter in our life! And they have really nice dog parks that I am sure Prince will come to enjoy.

Looking forward to my Florida trip! Yea, I am going home for the Miss Florida pageant whose final night will be Saturday, June 21st! Remember that time I went to Florida to emcee/host the inaugural Miss/Teen Sun Coast and Nature Coast pageants. Well, I got to see the girls compete as well. And of course fit in some much needed family and friend time too!

Preparing and reviewing all my Healthy Eats on my Pinterest Board! Honestly, my clean eating habits are so-so these days. I am looking forward to the Athens Farmers Market, and cooking wholesome meals three times a day. I am eating pretty healthy, but not as often as I should. My consumption of whole foods has gone down considerably. I am now consuming a protein shake plus a Quest bar as my two snacks verse having whole foods plus one of those two snack options.

Today my "lunch" was two nectarines and cheese sticks, followed by a scoop of fresh PB and celery. Overall, not too wholesome and not enough food, in general. After doing the 7 Week Renegade Challenge I realized that some of my problem was that I was not getting in enough wholesome meals. Well, unfortunately, those habits have returned, but only for a short period.

My refrigerator is so sparse it is kind of scary. I figured Coach Kemp could make some turkey burgers while he is in town this weekend but guess who already packed the grilling utensils!?!

Repeating the "Words of Wisdom" provided by Kelly Ryan about living life in whatever city as if you were planning to reside their forever. So, she basically said not to worry about what may be next. Go on, and decorate your house. Join that gym. Make friends. All that jazz! I do believe I strive to make a new city my home, but I find myself a little slow in the action department when it comes to making friends.

I am so happy that I did the Renegade 7 Week Challenge because it too allowed me to make relationships with other Renegaders (I made that word up, thanks). Sure, I was friendly with people, but through the Challenge, I really had conversations with other females about their workouts, progress, struggles, etc.

I could never say that I am shy, I was once, but I have grown out of that stage. (I was the toddler hiding in her mother's skirts at events or the flower girl unable to make it down two aisles). But, I still struggle with putting myself out there, introducing myself when I am the "new" person at an event, club, or whatever.

My plan for Athens is to introduce myself to others more quickly. I am going to make an effort to not sit back, scan the situation for a few weeks or even months, before allowing my personality to show! Hmm, not sure if this is a good and/or bad idea!

Thanks for reading. Also check out previous "Currentlys"

April 2014
February 2014

Michelyn