Nuun Hood-To-Coast Application

This is a huge leap of faith for me, but I am submitting a video application for the Nuun Hood-To-Coast team, which will be made up of all female bloggers.  I am addicted to Nuun, am obsessed passionate about running the Hood-To-Coast, and really want to get out on my "skinny branch" and pursue a dream of mine. 

My family has always been the inspiration behind my running {I'm beyond excited to be doing a marathon with my dad in June}, and although I can't promise to be as cool as my mom {actually I'll be cooler}  with the fanny pack and "ghetto fabulous" sweats...

...and Farrah Fawcett bangs...

I hope I am given the opportunity to continue the family legacy & "Bring It" with the 2012 Nuun Hood-To-Coast relay team.

Without further adieu, here is my video...

"Have a DREAM, make a PLAN, GO FOR IT! You'll get there, I promise"

Zoe Koplowitz {marathoner afflicted with MS}



Marathon 2...It's NOT about ME!

{As I answer the phone, seeing that it's my dad calling} "Holly, I just ran 17 miles!" I could "see" the big smile on his face after accomplishing such a big milestone in his training.  Normally I am the one calling my dad to "brag" about my runs {ok, I call him after every race and most long runs}, so it was so nice to hear the excitement & confidence in his voice. I was thinking this weekend on my long run, while talking with my running partner, who I did my first marathon with...& I think I am more excited to be a part of several of my good friends' AND my dad's journey to becoming marathoners, than I am to personally crossing the finish line. There is nothing more inspiring than seeing people accomplish their goals {and perhaps what they thought at one point was impossible}.  I can't wait to receive the call from my friends in Missouri after they do their 15, 18 and 20 mile runs {Cause I KNOW I will be getting a call}, and hearing the excitement in their voices. Being at the finish line with all of these people is going to be a truly amazing experience! 

I want to introduce to you the future marathoners:

My dad...he has been the inspiration behind my running since I did my first Pear Blossom several years ago! I can not wait to see him destroy the marathon...because I know he will! It took some convincing, but I couldn't be happier that he will be joining me in Seattle!

Heather...my best friend from Missouri! Mom of 2, runner, triathlete {Kansas 70.3, TWICE}, who is always positive, dedicated to her training, and an inspiration to all...I can't wait to see the HUGE smile on her face when she crosses the finish line! 

Heidi...mom of 2, runner, triathlete {Kansas 70.3, TWICE}, and Heather's training partner in crime! This picture says it all...Heidi will have a smile on her face and a positive attitude all 26.2 miles!

Lindsey....I couldn't be more proud of Lindsey for getting out on her "skinny branch" and taking this leap of faith...Lindsey's longest race distance is 10 miles, and she has jumped into the marathon training with two feet, and a "can-do" attitude! 

Nathan...Heidi's husband! He is a runner and a triathlete...this will be my first time doing a race with him; I'm excited to have him on the journey with us!

I feel so blessed to have such an amazing group of people by my side as we all train for and run the Seattle Rock N Roll Marathon together! June 23rd is going to be quite an amazing experience! 

How I plan on accomplishing my goal of a Sub-2hr 1/2 marathon

I have now done 6 1/2 marathons {its actually the distance I race most frequently} and it's time to really focus on picking up my pace and accomplishing my ULTIMATE goal of doing a sub 2 hour 1/2 marathon.

So here is how I plan to do it...

1. FOLLOW MY TRAINING PLAN: For those of you who know me, I am a planner, so I always sit down and write out a training calendar for all of my races.  However, I don't always stick to it. This time around I WILL stick to it...and not just run the distances, but focus on maintaining the appropriate paces.   I am using the  Run Less, Run Faster plan {which I have used one other time}...the plan calls for speed work {deffinitely a LOVE/HATE relationship}, pace work, and a long run {only 3 runs a week}.  

2.  FOCUS ON PROPER HYDRATION: I don't know why, but recently I have been struggling with getting enough water...so now I "drink with a purpose."  While training for my marathon, I realized even more that proper hydration {and fueling} was necessary all week long, NOT just during the long runs. I'm a huge fan of drinking NUUN {my favorite flavor is lemon + lime} and coconut water to stay hydrated and replenish electrolytes. My new "rule" is that I drink 12oz of water before I have my morning coffee :) 

3.  FOAM ROLL DAILY: I notice come Saturday for my longs runs, my legs are TIGHT {especially my hammies}, as a result of my runs from the week & my Crossfit WODs.  I WILL foam roll and use "The Stick" daily to maximize my runs and prevent injury.

5. ICE BATH: Since training for my first marathon last summer, I have become a huge advocate of the ice bath.  So I plan on taking an ice bath after every long run to help save the legs.

6. CONTINUE READING "THE RUNNER'S DEVOTIONAL" : I have really enjoyed reading this book...it has enhanced both my physical and spiritual training. It has also served as a great tool to stay in touch with and encourage my "long distance running partners" who will be joining me for the Seattle Rock N Roll marathon in June! 

On May 20th I will be doing my {lucky number} 7th 1/2 marathon and plan on taking my PR from 2:07.23 to anything that starts with a 1!!!  {This will be a 20 min PR from my first half marathon in 2009}

Shamrock Run Portland

On March 18th, I joined 32,499 runners and walkers in downtown Portland for the 34th annual Shamrock Run.  I did this race 2 years ago, and loved it...so I decided to add it to my marathon training plan {the races keep me motivated} and signed up for the {hilly} 15K race.  This was the first race that I had signed up for, and raced, solo.  I've got to be honest, I actually really liked it. 

On Saturday, being that it was St. Patrick's Day, I hydrated with my green drink of choice, Green Beer Lemon-Lime Nuun

I went into this race a little nervous, not because mile 3-6.5 was uphill, but because my legs were trashed from 150 wall balls on Thursday night.  I did as much foam rolling as I could, but I was still waddling, especially down stairs.  I woke up Sunday morning feeling really good about the race, and I was going to give it my all, no matter how my legs felt {It's normally not a good sign, when you are waddling your way to the start line}.  In my mind, I was going to break it up into 3-5Ks...The first 5k would be a nice steady pace to warm-up {pushing the pace, but not over doing it}, the second 5k I would push the hill, and the last 5k I would kick it into gear to the finish.  I have never does this before, but I dedicated each mile to someone who positively influences me and my running:

-Mile 1: Megan...Megan is a wonderful running partner, and always pushes and challenges me, especially on the hills

-Mile 2: Heather....My best friend, and amazingly inspirational.  She will be doing her first marathon with my in June

-Mile 3: Heidi....Heather's sister, a very dear friend, and great motivator. I kept hearing Heidi say, "Keep going! Slow and steady runs the race." I kept picturing Heidi's huge smile as I made my way up the hill

-Mile 4: Jenny...Jenny is my running partner who is so consistent and really pushes me.  I knew she would not let me give up going up the hill

-Mile 5: Heidi...Heidi has recently joined Jenny and I on our morning runs, and she LOVES hills, and always challenges and encourages me up them

-Mile 6: Rosie...This was about the point that we peaked at the top of the hill and began our decent to the finish, and I knew I was going to have to kick it into high gear.  Rosie is my "fast" running friend and always challenges me to push my pace

-Mile 7: My dad...My dad is a HUGE inspiration for why I run, and continue to do so.  I can't put into words how excited I am that he too will be running his first marathon with me in June. He constantly pushes and challenges me, and I could hear him telling me to kick it in.

-Mile 8: Phil...Phil ran his first half marathon with me a little over a year ago, and will also be joining us for the marathon in June.  I would love to run be able to run with him in Seattle, but know I will need to pick up my pace a little, so I really pushed myself that mile

-Mile 9: My mom...although my mom isn't a runner, she is THE BEST cheerleader for running and life in general.  She constantly encourages, motivates and supports me in all that I set out to do. 

I had a fabulous run and felt strong the entire race...a little Portland rain & a Crossfit Games WOD couldn't slow the sparkle down! {My cousin Whitney did the 5K with her friends from work}

It's only appropriate that that you get a "finisher" beer opener at a Shamrock Run {a great incentive to do the 15K}

I love everything about a race, especially visiting the expo the day before.  I got some great swag this year!

Although I didn't run this race with anyone, I had 9 people encouraging me the entire way.  I truly felt strong the entire way, and finished with a huge smile on my face and a 2 1/2 min PR! 

My lyrics {and motivation} of the day: "What doesn't kill you makes you stronger" 

Crossfit Games WODs 12.2 and 12.3

I'm going to cover two WODs in one post...it's an understatement to say that I was disappointed in my performance for WOD 12.1 {but slightly redeemed myself when I did the WOD over again on Sunday and improved my score by 9 reps}.  I was happy to see that 12.2 was SNATCHES, and thus a chance to redeem myself even more {I do pretty well at the heavier lifting}.  The WOD was 30 snatches at 45#, 30 snatches at 75#, 30 snatches at 100# and then as many as possible at 120#; and you had 10 minutes to do it.   My goal was to get through the first two sets of 30, and if I did that I would be done {I wasn't even going to attempt the 100#, because it was too heavy} OK, OK, OK...looking back, I know that was NOT the right attitude to have...but 100# scared me! And once again, I don't want to get hurt! {I need to get over my fear of being injured from heavy lifting}.  Ok, so the workout started and the first 30 were fairly easy {relatively speaking}, and then I started the 30 at 75#, and too be honest, I surprised myself at how well I did.  I started off with 8 or 9 straight, and then broke it down into sets of 5....by 7 minutes I had finished the first 60 {and I had the BIGGEST smile on my face as I powered through 25-26-27-28-29-30 at 75#}.  To be honest, I was done with the workout; I had accomplished what I set out to do, and that was good enough. Well, it wasn't good enough for everyone that was cheering for me {my brother kept yelling, "come on Holly, you can do it!}...so I put 100 lbs on the bar and gave it a few attempts {with no luck}.  I really need to work on my CONFIDENCE when it comes to Olympic lifting...becuase I know I CAN do 100 #.  I will continue to work on my snatches and I WILL do 100#.  Overall I was completely satisfied with my score for 12.2.

12.3

WOD 12.3 was an 18 minute AMRAP: 15 box jumps (20"), 12 push press (75#) and 9 Toes to Bars.  My goal was 6 rounds, and I ended up 9 toes-to-bars short of finishing my 6th round.  I started off strong, and did my first two rounds unbroken on all 3 of the exercises. Round 3 I still felt pretty strong, but round 4, 5 & 6 were TOUGH.  My shoulders, forearms, and triceps were SCREAMING!!! Last year, the WOD that included toes-to-bars {along with wall balls and I think a power clean}, was by far the toughest WOD for me {I remember feeling SO weak!!}, so I was pleasantly surprised by how well I persevered through the WOD this year.  The 90 box jumps I did in the workout definitely adversely affected my run on Saturday morning...it was the LONGEST and HARDEST 12 miles I have done {my legs were jello by the end}.  I know the pain  is only making me a stronger runner, which is what I want and need.

In preparation for WOD 12.4, I plan to really focus on clean eating, hydrating all week {not just chugging water all day on Thursday & Friday} and getting good rest throughout the week.  I'm also going to be practicing my double unders, because I KNOW I will have a battle with them before the open is over. 

WOD 12.1...in the books {twice}

On Friday, March 24th, I showed up at Crossfit prepared to do 7 minutes of burpees, and my personal goal was 80 {that's only an average of 11 1/2 per minute}. Well, as you can imagine I was beyond disappointed when I only did 67 {Ok, lets be honest, I was HUMILIATED!} After we took a group picture with all of the competitors, I quickly left, with a tear or two rolling down my face. The ONLY reason I was disappointed was because I KNEW I was capable of more.  Despite my shoulders being thrashed {I wasn't sure I'd be able to even get in one}, and knowing that I had to get a run in, I showed up Sunday afternoon for round #2 of 7 minutes of burpees...with my only goal being to do better than I did on Friday! Thanks to the support and encouragement of others, & digging deep, I pushed through the 7 minutes and ended up with 76.  

Looking forward to WOD 12.2

Why I signed up for the CrossFit Games Open

No, it's not because I think I will be among the top 60 females in my region to advance on to Regionals. Or that I will even be the top female from my box. And NO, I am not stronger than I was when I competed last year.  After a cycling accident in which I broke my collar bone {and ended up having surgery}, I took off 4 months {June-October}from Crossfit to heal and then focus on running.  I feared injury, and because I had already missed competing in the triathlon I was training for, I didn't want to do anything that would put me at risk of getting injured again.  I'm still building up to where I was.  

So why am I  competing in the open? I know that with every rep during the Open WODs I will become stronger, both physically & mentally, and will push myself beyond what I ever thought was imaginable.  It's a chance for me to see what I am truly capable of doing.  Nobody starts at the top, but this is my chance to make it one step closer.