Ice Ice Baby

Today's workout was a "key" workout in the training plan (7 points!) and I had been looking forward to it! 

It was a Sunny 66 degree morning and I headed out with my assignment to run 30! It was after I added this photo to my Facebook page I got the question "Do you mean run 30 miles or minutes?" In my haste to talk about how fun my workout was I forgot to add MINUTES to my photo! The instructions are to run 30 minutes, at a challenging pace. 

For me that was about a 9:30/mile. I can't wait to say that I can knock out 8 minute miles, but at this point that is still just a goal for me. But this is why I'm training, and hopefully by Marathon day it will be a reality! 

One of my biggest fears for both training and the actual event is how my knees will hold up. I always ice them as soon after a run as I possibly can, just to baby them. This is another reason I'd love to drop some weight, not so much for cosmetic reasons (ok full disclosure, maybe a little for cosmetic reasons) but also to lessen some of the impact on my joints. I read that when you run your knees absorb 3x the force of your body weight and after 6 operations I'm confident it couldn't hurt to lessen that force if possible. 

In these first few days of training I've been bouncing around a lot emotionally. When I'm not running I'm so excited, thinking to myself

"Heck yeah! You're going to run a Marathon!"

and when I AM running it sounds more like 

"Uuuummmmm so yeah…..about that marathon. That's really far…..I think I hate this song…..yes, I  definitely hate this song. Why would I download that!? Augh! Are those my thighs rubbing together!? Gross. I'm tired and it's hot…..how about I don't and just say I did? I could just turn around now! How in the world will I ever run 26.2 miles!? There is no way." 

Negative self talk is something I have always struggled with. So as part of training I'm going to work on changing to a more encouraging thought process, with a can-do attitude! 

They always say running is a mental sport, and I'm officially getting back into shape. 

Happy Training! 

Mission No Quit 26(.2)

Today, my friends, is a big day! Today is the day I officially begin Mission No Quit 26(.2). The rest of the world would recognize this as my first day of marathon training, but for me it's bigger than that. It's a chance to test myself and see if I can go further than I've ever gone before as well as an opportunity to better myself as a person. I'm going into this with some emotional healing to do, and something to prove, though I'm not sure what or to whom just yet. The way I see it, I could pay someone to sit and help me talk through my baggage, or I could lace up and hit the road. So, the road it is. 

I registered for the IMT Des Moines Marathon back in January so I've had plenty of time to mull over which training plan I'd like to use. After a lot of digging I still hadn't found anything I was in love with. One day I stumbled upon a Facebook post by Run the Edge advertising their training plans. Being in the market I decided to check them out, and I'm so glad I did. They offer plans from a basic "Running Start" all the way to 26.2. I decided to go with the 26.2 Premium plan because it's designed for someone who just wants to go the distance without any specific time goals. Everyone I've spoken to and everything I've read tells first time Marathoners to run for the experience, not for time and I am all about that! The plan is a Nerdlete's dream! (nerd + athlete for those not in the know) Each week outlines various workouts including 1 "Key" workout. Completing each workout gains the runner points, which tally at the end of the week for a flat (read not real, except on paper) Finisher Medal with a level of Heroic, Epic, or Legendary. If you don't get enough points you simply repeat the level until you get it. Another thing I love is that the workouts are based on a combination of running for time and milage. For example today's workout was "Run 25, Walk 5, Run 5" as your training progresses milage totals are given for long runs, such as "Run 15 miles". My hope is that the focus on running for time and not a specific distance will allow me to still build my endurance while not burning myself out to quickly. 

I decided to begin at level 6, which is for someone who can run 30 minutes without stopping. Though I can run longer, I feel like I would be remiss in not spending some time working on my form and breathing as well as speed. These are areas I have let slide in the pursuit of mileage as of late and I want to be sure I've got them down to a science before I start taking on those long runs I know are coming. 

My day 1 workout was so-so. The plan had instructed "Run" to mean a solid effort. Not race pace but pushing it. In an effort to be a good student I went out just a tiny bit fast (Read: running like my behind was on fire) for my 25 minute run portion and petered out before the allotted time was up. I don't feel right giving myself the points for the workout since I had to take a rest break and walk a bit during the 25 so I am going to try it again and see how I do next time. Either way I had a blast and felt like my form was good and I was running strong, even if it was just for a little while. 

A big part of this journey is going to be sharing my progress and being real with you. It's very important to me to open up about the nitty gritty and really give you a picture of who I am and what I'm working with in hopes that this will inspire you to start your own adventure. So I'd like to reintroduce myself, if I may. Hi, I'm Laurianne. I'm a mommy to 2 beautiful little boys, a sister to 4 siblings and a National Guard wife. In addition to fitness/blogging I love wine, reading, cafe racers, and the Green Bay Packers. Here is how I look on paper:

Age: 27 

Height: 5' 9.5" (yes that half inch matters)

Weight: 171.2 lbs (also known as size awesome)

Bodyfat Percentage: (last measured in March) 22%

Average Mile Pace: About 9:50 (slow and steady wins the race…when I'm racing myself) 

Longest organized road race to date: 15K

Milage PR: 13 miles

I've also gotten a few questions on my gear, so here is what I'm currently rocking

Killer Smile (check) OK, in all seriousness though:

My tunes: Ipod shuffle

My kicks: Adidas Supernova Glide 6 Boost

My shorts: Nike Tempo

My swag (aka Armor): Fierce Forward

My watch: Garmin Forerunner 

I can't say how much I'm looking forward to this new challenge and sharing it with you. Thank you for the support and for sharing my excitement!

Happy Training! 

This Is How I Roll

With no daycare for the rest of the week and the hubs away at work I thought it would be a great time to kick up my home-workout game as well as get some quality time in with my foam roller. 

Most people think of foam rolling as something reserved for runners, but it is excellent for swimmers, lifters, cross fitters and everyone in-between. On top of aiding in injury prevention it can provide many of the same benefits of massage/deep tissue massage but you can do it yourself right at home! 

There are many different kinds of  rollers on the market and each has it's purpose. Most will fall into 1 of 3 general categories. Smooth, Grid, or Rumble (It's ok if you chuckled a little, you can come sit with me and the other immature kids) 

Smooth rollers are your best bet if you are a first time user as they are the least intense and come in various levels of firmness (still ok to laugh) I'd recommend starting with something a little on the softer side. As you notice in the picture some athletes who want something smooth but extra firm use PVC pipe (Yikes!) You can generally find these priced anywhere from $15-$40

Next up are the grid rollers! These are a personal favorite and the best bang for your buck in my opinion. They are a medium intensity but allow you to get a deeper massage on top of being incredibly durable. They are usually a bit higher in price, around $50+ but worth the money, especially if you feel you're ready to graduate from a smooth roller. 

Last up are the Rumble rollers. They provide the most intense massage, and aren't generally the best bet for beginners, though they certainly have their place. There are 2 levels of firmness available and in addition to being the most intense they are also the highest in price. Usually starting around $65 and going upwards of $150.

I found some excellent how-to information courtesy of runners world HERE! They have videos on how to target each muscle group as well as more general information on the benefits of this practice. Hopefully this provides you with a good jumping off point to get going and start reaping the benefits of self massage! (That was the last time, promise) 

Gladiator Assault Challenge

The slope we hiked up to get to the starting line

This past Saturday I had the pleasure of completing my first ever Gladiator Assault challenge! My husband Thack and his Army buddy Adam had done it last year and came home telling me that it was harder than Tough Mudder so I went into it with high expectations.

The event was hosted at 7 Oaks in Boone, IA. Knowing it was taking place on a  ski slope I came better prepared for hills this time, but only by a small margin. (cut me some slack it takes time to become a hill master!) 

Race day was sunny and hovering around 50 degrees, perfect for a road race in my opinion. When it comes to obstacle races which will undoubtedly require you to jump into freezing water more than once, it was a bit on the chilly side but not unmanageable. We started out hiking to the top of the slopes to get to the starting line. Some people hated it but I thought it was a good warmup. From the top you got a good view of a few of the other obstacles including cargo nets for climbing and "Leap of Faith" which is basically a plank you jump off of into a lake. 

The course promised 30 obstacles packed into 5.3 miles. We started off down the ski slope which didn't give much opportunity to run right off the bat. I was literally surfing in the mud at a few points. At the bottom they had dug pits with hills over the top (think mud mile if you're a Tough Mudder) the water was FREEZING and I will say they were a bit tough to get out of. After that there were some climbing obstacles and low crawling. None of it crazy, just good muddy fun. 

One portion that stood out to me was "Toast" It was basically a muddy trench with water at the bottom but you had to walk/run through flames to get to the end. They had banked fires at the top billowing  walls of smoke in front of you so you couldn't see and had to go by feel. Mentally it was a bit of a challenge for me. Jumping over fire, yes. Running through fire on a flat surface, sure. But trying to get through it on slippery muddy terrain knowing I would have to go slowly and wouldn't be able to leap or dash through had me a bit shaken. My strategy was to scoot down into the trench and then get up as quickly as I could to pick my way through the flames, trying to avoid slipping into the trench because I didn't want to fall butt-first into fire. I focused on watching my feet and made it through in what I would guess was under 60 seconds. Not horrible but I definitely did not want to go through that portion again. 

One of my favorite parts of the event were the beautiful stretches of trail we got to run on. We wound back into the woulds and up and down the sides of some pretty steep hills. At one point we were actually "running" down the middle of a creek but the water was clear and cool which around mile 4 actually felt pretty good. 

The last obstacle was a cargo net and once we got over it we were able to head down the chute where we received our medals and a choice of Blue Moon or Coors Light and the obligatory free banana. There were even oranges for the Blue Moon! (Well played GAC, well played!)

We met some fun people along the course! Lots of Cross Fitters and trail runners, who would of course be a perfect fit for the event. Overall I really enjoyed myself and was only mildly crippled the next day. Though it wasn't easy by any means I felt the main portion of the challenge was in the cardio, not as much the obstacles, which I wasn't expecting. I think this would be excellent for someone who is a stronger runner or is just trying an obstacle race for the first time. 

All in all the day was a smashing success and I would love to participate again in the future. That being said, and meaning this in only the nicest way….

It's got nothing on Tough Mudder ;)

Thack and I post race! Cheers! 

Nova Forme: Cyto Greens Review

I have been using Cyto Greens by Nova Forme for a little over a week now and I have to say I'm impressed. In the past I have used various amino acid supplements to aid in recovery post workout and while they helped with DOMS I wasn't getting everything I was looking for. I've always strived to nourish my body through diet alone but being anemic and struggling to eat enough meat and dark leafy greens I thought it might be time to change my approach. I went searching for a greens supplement, not only to fill the holes in my diet, but aid in recovery and my overall wellness. I narrowed my search down to a few contenders but in the end decided to go with Cyto Greens. 

The supplement boasts some impressive claims including: 

• Faster muscle recovery
• Powerful High-ORAC anti-oxidants
• Increased stamina
• No Fillers 

They also claim greater bioavailability and 21X the chlorophyll  of a serving of dark leafy greens. I decided to go with the 30 serving tub for $29.99. I figured at .99 per serving I wouldn't be out to much if I didn't notice any difference. I ordered from bodybuilding.com where CG had received rave reviews on all except taste (it got  an average rating of about 6.8 out of 10) When I received my tub I wanted to mix it up just as the label prescribed so I tossed a scoop into a shaker with 8oz of water and started chugging. Needless to say I didn't do that again. While the taste isn't awful it definitely leaves something to be desired, but that is to be expected when you're packing that many greens into one relatively small scoop of product. After that I stuck to using at least 16oz of water and using my blender to be sure that I got it all mixed properly. I usually refill my cup with water a second time to make sure I get all the good stuff and don't leave any stuck in the bottom. The powder was very fine and mixed well even without the blender, but I liked to add a little ice as well to the mix as well.

I started noticing some pleasant changes the first day, including increased energy and less soreness after a tough workout. Here are the cliff notes on what I feel I've gained since I started using Cyto Greens

• Increased energy: this could be due in part to the Matcha Green Tea included in the blend
• Faster post-workout recovery
• Regularity: this does not need further explanation
• Increase in mental function and overall sense of well-being
• Skin improvement: I noticed fewer breakouts and less inflammation on my face

Overall I have been more than happy with the product and will continue to use it daily. I like to have mine first thing in the morning or if I don't get it in then, after a workout. You can purchase Cyto Greens and or view the full label HERE

I definitely think it's work a try and if you do give 

it a whirl I hope you love it as much as I do! 

Here is to your health! Cheers! 

Hitting the trail

Today was my first trail run of the season! It's something I've been looking forward to for quite some time. I am fortunate enough to live about an hour's drive from a few wonderful state parks. Palisades-Kepler state park, which I went to today, is less than a 10 minute drive from home.

I've been looking for a non-torturous way to incorporate hills into my regimen, particularly for marathon training. I think I may have found it in trail running! I have always loved to hike but never gone much faster than a brisk walk on the trails. Living where I do in Iowa there aren't a ton of hills to choose from that are close, and honestly the thought of running repeats on a never ending stretch of tilted asphalt is less than appealing.  I'm all about the joy of the run, and I know I'm in for a stiff mental game once the milage starts ticking up, so it was vitally important to find something that I could truly enjoy, and switch up the scenery. 

Today I headed out and started at the Cedar Cliff nature trail. I felt like Pocahontas flying down the path! Ok…honestly more like a fair haired, ghost white, less coordinated Pocahontas with an aversion to barefoot running, but you get the drift. There were portions of the trail that were well packed and wide, I really enjoyed picking up speed there. Other points I had to slow to a quick walk to pick my way up or down a winding stone stair case. Of course there were hills in abundance! I can say in all honesty that I enjoyed every single one of them, though they were hard work. 

As I ran the thought occurred to me that I may need to actually invest in trail running shoes. I've been wearing my Adidas Supernova Glide Boost ( Find them HERE ) and they are perfection for distance. My only complaint would be they err on the side of being stiff and a bit heavy for speed workouts. With the beautiful weather today they did fine on the open parts of the trail but some grip on the rocks and stone staircases would have been great. As it stands I am officially in the market for a great pair of trail running shoes! 

I left feeling blissfully exhausted and very relaxed. There is something so wonderful about getting some alone time out in nature. I did not see another soul on my run but I was lucky enough to spot a doe and her fawn, a woodchuck, a few pocket gophers (which I managed to startle) and more than a few cardinals. I can't wait to head back and enjoy more time on the trails! 

Hot Chocolate 15K - Minneapolis

I had the opportunity to run the Hot Chocolate 15K in Minneapolis, MN on April 19th. Also known as "America's Sweetest Race" I had been looking forward to it for quite some time! It was my first race of the season and I had used a Hal Higdon 10 Miler plan to prepare. I hit some bumps in the road while training and between weather and injuries I didn't arrive feeling 100% but I wasn't overly concerned as my goal was simply to get a feel for a larger/longer road race and enjoy the scenery. Note: If you are just looking for the cliff notes on the event feel free to skip to the bottom! 

Packet pickup was at a convention on Friday night. The swag bag consisted of a half-zip pullover with the race logo embroidered on it and we got the opportunity to try on a sample first to make sure we had the right size, which I thought was nice. If you are a chocolate lover you will enjoy the opportunity to snack on some free treats while browsing the vendor booths! 

Pre- race: Note the hair flying in that darned wind

Race morning dawned overcast, cold and VERY windy. The run was set to start on West River Parkway near the Stone Arch Bridge. When the time came to line up in our corrals I noticed that I had been placed somewhat close to the front of the pack. While flattered, I assumed this must be some kind of mistake so I ambled my way towards the back of the pack, thinking I'd be closer to the group going my pace. It only took about a .25 mile after the starting horn blared to realize this was a pretty horrible mistake. I was stuck in a sea of runners moving not much faster than a brisk walk and I had done it to myself. I began the work of darting around trying to get moving without being rude and cutting off any other runners, but it was slow work, and I hadn't been prepared to sprint/jog. After a couple miles of that I was able to get a little space and find my stride. Make no mistake I now have  permanent note in my head "Don't dispute your corral. Just go with it!" 

Once I got a little space and was able to find a comfortably challenging pace I had a chance to take in some of the beautiful scenery I was passing through. We crossed over the Mississippi river a few times and ran through the University of Minnesota campus as well as some artsy looking neighborhoods with brick streets (note: I found running on the brick annoying, pretty, but annoying) One thing I was not prepared for were the hills. I knew I was taking a chance with the weather booking a race in Minnesota in early spring but I figured at least it would be flat....right? WRONG! I found myself not only battling a very strong cold wind but hills. Long, steep, God forsaken hills that left my legs crying. 

The mile 6 checkpoint was at the very top of one such hill. It was at that point that I had to slow to nearly a walk to try and catch my breath and give my legs a break. This is where I vowed to never put off training hills again. I would sacrifice distance to train hills, I would make hills my best friend just so I never had to face the punishment of being undertrained for them ever again. 

My game face after the mile 6 hill.
This is what "holy crap" looks like.

I shuffled/limped/joggled my way to mile 7 at snails pace. The sky was dark, the wind was cold and the crowd was thinning. I suddenly felt very tired and very alone. I knew my goal finishing time was out the window but I couldn't give up. It was time to rally. The thought crossed my mind that my husband just might be waiting for me at the finish. Having battled IT band issues for the past few months he had wanted to start and give it a shot but had waved me ahead near mile 4 and I hadn't seen him since. We usually race together and I had always wondered how it would feel to have him at the finish line waiting with a smile and cheering me on. With that thought in mind I dug deep and asked myself "Is this really as fast as you can run right now?" the answer was a solid "NO." It was time to take it home. 

Around mile 8 I decided I hated every song on my Ipod and ripped my headphones from my ears, making an awkward attempt to shove them into my bra for the rest of the race. I'm glad I didn't just pitch them in my frustration, but the thought did cross my mind. The sun started to peek through the clouds and I realized I was actually gaining some headway as I passed clusters of other racers. 

As I pushed up yet another hill I saw a lone woman on a bike ringing a cowbell (I resisted the urge to yell "MORE COWBELL" as I ran by, but it was really, really hard) proclaiming that there was only a half mile left, we were almost there! 

Mile 8: Almost home! 

As I neared the finish line I was starting to flag but when I heard the announcer say "Laurianne Faugstad of Lisbon, Iowa!" and the crowd started to cheer I got just the pep I needed to find my finishing kick. As I crossed the finish line one of the spectators ran out to give me a high five and tell me nice job. Kind words never sounded so wonderful. The power of kind words, even from a stranger, never ceases to amaze me. It can honestly keep me running when I would have quit miles ago. It's just wonderful to know someone is pulling for you. As I neared the end of the chute I saw my husband waiting for me with the smile that had kept me going when the running got rough. Suddenly the wind didn't seem so strong and cold and my legs didn't hurt so much. I had put 9.3 miles to bed and I was happy. 

We made our way back to the post race party where I was able to pick up my mug of hot cocoa and goodies. I ran this race, as I do all of them, for my IR4 Buddy Ellarie and I could not wait to send the mug to her. Overall it was a great experience and I'd love to come back to Minneapolis and run it again, maybe teach those hills a thing or two!

If you are considering running a HC 5K or 15K here are my cliff notes on the event. It was put on by Ram Racing:

- The 15K entry fee was about $65 but it did include the pullover jacket as your swag bag. You could pay that much for a pullover alone so I thought it was worth it.

- It was well organized, but as in any major city parking was a bit of a challenge.

- There is no race day packet pickup, so if you are traveling for the event like I was you will need to get to the convention before it closes on Friday night to pick up your number and swag bag. There are special hotel rates available to racers if you register ahead.

-The aid stations along the route offered water, sport drink and at one of them chocolate.

-I thought the course for Minneapolis was both beautiful and challenging. Having heard from other racers who have done this event in different cities the organizers do a nice job of choosing courses.