Vacation from Running

"Wait, Katelynn! Don't you mean running vacation?" you might say. 

No, no. I am talking about a vacation from running. Some describe it as a "break." But to me, a "break" is the time before quitting something forever. I am not quitting running forever, I am merely on a vacation from it. 

 Vacation

    noun

1.

a period of suspension of work, study, or other activity, usually used for rest,   recreation, or travel; recess or holiday:                            - Dictionary.com

A vacation is a much better word to describe this period. Everyone needs to take a vacation from running every now and again. Over-training and burnout happen all too quickly and even quicker with extra life stress (talking about you college). 

Here is why I am taking a vacation and if these sound familiar, you should take one too! We can go on vacation together!

Injury

I did a bad thing and ran two half marathons on a foot with plantar fasciitis. Initially I just thought I was sore from running on a sandy road, but the pain persisted. I probably should have started my vacation earlier after the Bismarck Marathon, but my stubborn personality had me squeeze in one more half after. Now I am taking time to heal my foot properly without undoing my rehab by going for a run. Injury and chronic soreness (probably an injury itself) take time to heal. If something hurts every morning or during/after every run, it is a good idea to take a vacation and see your doctor. 

Boredom 

Refusing to run on cement and in the cold left the wellness center as my only option. I was just bored of running on the treadmill. I couldn't focus on reading and even got bored watching Netflix on it. Running became a chore that I no longer wanted to do. My brain and body were rejecting it. Why force yourself to do something that you don't enjoy. 

Ability to try new things

Being so bored of running, I needed to find another form of exercise; anyone close to me knows how I get when I don't get some cardio. With a vacation from running, I feel like I have the freedom to do other workouts without worrying about being too sore to run. The wellness center on campus has so many group exercise classes and I have only tried spin - that's sad. Now I can try whatever I want! 

Notice that new badge to the right? Yeah that's right. Your rural running girl is now a Sweat Pink Ambassador. I already feel so welcomed into the community and I can't wait to network more!

I hope everyone had a wonderful weekend. Mine was unexpectedly really great. I spent Friday night with my girl Tate. We carved pumpkins. I love her.

I spent Saturday and Sunday with my brother, Luke, and sister-in-law, Amanda. They were in town for Nitro Circus. I missed them. It was good to just hang out with them. 

Sunday night I had supper with my Aunt and Uncle on their way back from the Cities. I missed them too.  

I started this week with a very full heart. I am excited to go home this weekend and see the rest of my family!

What do you do on your vacation from running or working out?

How do you switch up your routine to avoid injury and burnout? 

Fargo Mini Marathon

I thought the Bismarck Marathon was going to be my last half marathon for the year, but I had to fit in just one more. Luckily I now live in a town with races often and the Fargo Mini Marathon was so convenient that I signed up just a few days after the Bismarck Half. 

The Bismarck Half was such a good race for me that I knew I probably wasn't going to PR in Fargo, especially since I wasn't training at a high intensity. I used a run/walk strategy again, but my time was a little slower.

The didn't like that there were not bags at the packet pick up. I would've looked around at the little expo if my hands weren't full since I picked up Kensley's bib and shirt too. They did give out those heat/ice packs with the little ball things inside, so I was pretty excited about that. 

Pre-race was crowded and the line up was messy, but I suppose that is hard to organize inside. The course was okay. I don't like running head to head, because it just reminds me how many people are ahead of me and how few behind me, haha. The course also seemed like a lot of cement and my legs definitely felt it. 

"The uphills are a lot harder than the downhills" - Kensley

There was an opportunity for a double race. Whatever distance and then a 5k after. Kensley was so excited about finishing the half in Bismarck with me and wanted to "do the whole thing next time" so we arranged that she'd do the 5k after the half with me. She did absolutely great and outran me at times. We started 5 minutes late and still were not last! She got her very own medal and I really hope she grows up being a runner.

Have you seen a happier 5 yr old at 6 am?!

The medals were pretty neat; a wooden pendant in the shape of a leaf. Perfect for a fall race.

My mom brought Kensley and we got to have a fun girls' weekend.

 

LOL fail - mine ended up being a youth size

bedtime stories

shopped 'til we dropped (didn't take long)

 I was sad to go back to class today after such a fun weekend. I miss them both already. Visit again soon!

Have you ever done a double race?
What about sleeping in a twin size bed with a 5 year old?

Thanks for reading!

xx
katelynn

How to Create a Vision Board

Some have a motivation board that when they look at it, it reminds them their fitness and health goals. I have something similar and I'm going to share some tips on how to create one for yourself!

Instead of a purely fitness or running orientated board, mine is a vision for my future. It encompasses goals from my academic life as well as my running and personal life. When I look at my board, I am reminded of how far I have come and what I have yet to accomplish.

Here's how to create your own:

Find a space you see daily

I didn't have many options as where to put mine in my dorm, but I am at my desk often and I can see it every time I walk in. A wall in a home office, inside the bathroom door, or even in the garage are all good options. Put it wherever you will see it often, but maybe somewhere somewhat private so it is still special to you personally. Mine at home was in my workout room right next to my beloved treadmill, that I am missing dearly while away (don't tell the Wellness Center treadmills that though ;) ). 

Separate it from the rest of the wall

Taping quotes and pictures to a wall randomly can get messy. Create a boarder (see what I did there?). At home I had a large chalkboard wall sticker. I didn't know how that'd fare on a dorm wall and I'll only be here for 7 more months, so I went with some gold washi tape. A hanging cork board would work too! 

Find what inspires and motivates you

What gets you to make sh*t happen? Is it a medal from a past race, a quote, a picture of loved ones? Find whatever inspires you in tangible form and can be taped to a wall, then put it on your vision board! Mine right now (forever growing) includes:

• "wanderlust" art to remind me that the world is mine to explore
• a calendar  for obvious purposes
• NDSU graduation tassel that we were given the first week of school to remind me that I will get my degree in 3 years here
• a wolf and lion that I doodled to remind me to be aggressive and take what I deserve (only rightfully of course) 
• two little quotes to remind me that I have terrible handwriting the tools I need to crush my goals
• a letter from mom from the first week of school to remind me of the love I have supporting me
• medal and bib from my most recent half marathon (not for long - 5 days until Fargo Mini!) to remind me that I have accomplished goals I once thought I could not
• a running quote to remind me to run? haha
• a name tag with my major to remind me that I'm going to have a great and successful career

What inspires you for your education/career?

What motivates you to live a healthy life?

Thanks for reading!

xx

katelynn

Time Management

College is busy. College is stressful. College is hectic. College makes me want to stay under my blankets in my footy pajamas until the magical homework fairies finish my assignments and take all of my tests; sometimes. 

But how do I stay on top of my never ending to-do list without having a mental breakdown every day?

Time Management!

I imagine time management as a super hero dressed in a suit that constantly nags you until you make efficient use of your time. Too bad that super hero doesn't exist. The only one that can keep you on top of things is yourself.

In my Business 189 freshman class (2 credits short of bypassing it) we had to fill out an excel sheet for an entire week of our time. We had to plan for every 15 minute period, then we tracked it. I pretty much stayed with my original schedule. It was ironic that I wasted time trying to remember and tracking what I did. Oh well. All in all it was a good reminder of effective time management. 

After six weeks in college here is what I have found works the best to keep from falling behind:

Lists 

I am a lister. That's not a word, but I just made it one. Lists keep me on task and prioritized. Making a list every night before bed makes it clearer for what needs to be done tomorrow and by what time. Adding specific details, like office hours of a professor, to the task saves time when the task needs to be done. I put the most important items at the top and work my way down throughout the day. At the end of the day, if something doesn't get crossed off I add it to the list for the next day. 

Planner

I am a very visual person. I like to see things written out. A planner is a great way to keep events and daily tasks organized. Adding details into a planner saves time in the long run as well. Along with a portable planner, a large monthly calendar is useful. There are many creative ideas for creating your own monthly calendar, but I prefer to have a paper one so I can write in future months. 

Set a Timer

If I am struggling to study or do homework by aimlessly scrolling through social media, I set a timer on my phone (10-20 minutes) and put it on the other side of the room (let's be real that's only like 5 feet in my dorm, but still) and work on that task until the time is up. Another thing I have been doing recently with my phone is charging it on my desk at night. It keeps me from spending too much time on it before bed and once my alarm goes off, I am physically up. 

Allow for Down Time

No one can work 24/7. We all need some time for leisure. After 8 pm (unless I'm extremely behind) I am done with all homework and studying. That is my time to just chill out, watch Netflix, read a book, or aimlessly scroll scroll social media if I really want. It not only gives me something to look forward and work towards, but it allows my brain to shut off for awhile. I think it's important to have some time free of all commitments and stress. 

Those are my tips for efficient time management. 

I don't like to waste time because time cannot be retrieved. I had some great quality time with Grant this weekend. It was the first time he was able to visit me in Fargo. Is harvest done yet? ha ha the struggle. We celebrated our 4 year anniversary which is on Thursday the 8th. We ate good food, went to a funny movie (The Intern), and just enjoyed time spent together. Please still love me Grant, after I publish this with the picture below!

"mmmm, donuts" - Homer Simpson

What are your tips for time management? What do you like to do in your downtime?

xx 

katelynn

Breakfast on the Go

In college I feel like almost every meal is "on the go."

If you can't make it to the dining center, there isn't much you can make in a dorm with only a fridge and a microwave.

For breakfast I like to swing by the dining center before going to the gym because of the "free" coffee shop. Lattes errrday! But after I get ready and before class, I get hungry and don't want to go to the dining center. A warmed up Clif bar is usually my go-to, but I tried a new recipe and I may have found my second go-to!

Overnight Protein Oats

When I hear overnight oats I think of multi-colored fruit flavored oatmeal in mason jars perfectly displayed on Pinterest. Mine is a little bit more real life than that. 

Ingredients

1 cup quick or old fashioned oats (whatever texture you prefer)

half scoop protein powder

about 1 cup milk

Mix together an put in fridge before bed!

I made up this recipe with just some general knowledge of what overnight oats are. I thought it tasted pretty good, but I think it would taste better without the protein powder and just some Truvia sprinkled on top. I know a lot of people like protein supplements, but it doesn't always agree with my tummy. So, I don't use it often. 

Some recipes I looked at called for yogurt. Greek yogurt would make it nice and creamy with plenty of protein, but I didn't have any so maybe next time. :)

I am linking up on The Fit Dish with hosts Jessica Joy from thefitswitch.com & Jill from jillconyers.com. 

xx 
katelynn

Post Race Blues

Post race sadness may not be a real mental health condition, but some blues after a goal race for runners is all too real. 

Think we just need to "get over it"? Well, my nonrunner friends, think of it this way: You put so much effort, time, and heart into something and then after a few hours it's over. 

After a training cycle and race I always get a little sad and feel like I have somewhat lost my self-identity. It hit me hard after the Yellowstone Half in June. I was in a rut for weeks after that race. It slowly creeped up on me after the Bismarck Half last weekend. After a great race like that one, I was ready to keep my training up to do another half in mid October. I scheduled my week of workouts while still on an endorphin high and that was a HUGE mistake!

I ran two easy miles on Monday. It was nice to take in my surroundings and the sound of my breathing and footsteps without music for once. 

On Tuesday I started boxing class at the wellness (OMG SO MUCH FUN) and had planned to go for a bike ride that night, but I straight up didn't feel like it. 

On Wednesday I had planned to do about 20 minutes of intervals with a mile warm up. I ended up only doing 10 minutes of intervals. I meant to do a core workout that day too, but that didn't happen either. 

Thursday was boxing class again, which involved a lot more strength conditioning than Tuesday. Instead of going for a run or spending some time on the stair stepper, I watched Netflix and ate dark chocolate. 

Friday, I did what I had planned and spent an easy hour on the elliptical (re-watching Parks & Rec; yes I still laugh out loud even the second time through.) 

This morning I let myself sleep in and then set out for a super slow long run of 7 miles (I consider anything over 5 miles or an hour a long run). I ended up doing 7.5 because of construction, but for the most part IT FELT GOOD. Usually the first long run after a race is the worst, but I feel like I approached it right with 8/2 run/walk intervals. 

*taking in pretty leaves while trying to stay upright*

To get out of my funk after Yellowstone I had to do some serious running retail therapy. I bought two new pairs of shoes. Today I only bought a new pair of socks (because poor college kid status) and I'm excited to run in them! Weird how people get excited about material things like that. 

My week of crappy workouts is over and I'm ready to get back into the swing of things. Lesson learned once again, even though my mind is ready to go full steam ahead right after a race, my body is not.

Katelynn

xx

Bismarck Half Marathon

3rd half marathon done!

I ran my third and not final half marathon this weekend in Bismarck. It was a great race! I PR'd by about 10 minutes running an unofficial 2:16:??.

The course was pretty along the river and through Seratoma Park. A few things I didn't like about the course was the amount of cement sidewalks and the lack of aide stations. I ran with a hydration belt, so few water stations didn't really effect me. One thing I was dissapointed about was the Kroll's Diner truck serving knoephla soup wasn't there like last year. Also, the medal was kind of bland.

If a runner wants a big screaming crowd, the Bismarck Marathon is not for them. It is a relatively small race, but that also allows for a less crowded course. 

The first ten miles absolutely flied by. It feels like it only took ten minutes. At about mile 10 I knew I was probably going to PR. I followed a run/walk strategy of 9/1. I was able to keep a pretty good pace, without much speed work in training, even with a minute of walking. I kicked it into high gear with a half mile to go trying to get the most out of my PR. 13.1 went by so fast, that I almost wasn't ready to be done. 

My mom brought Kensley down to cheer me on. They missed me the first two spots because I was just too speedy ;), but they made it to the finish and Kensley crossed the finish line with me. After she said, "next time, let's run the whole thing together!" I'm thinking a 5k will be in the near future for us. I love her enthusiasm for running. It reminds me to just enjoy the run when I make it more like work. 

My cousins Jodi & Cristin ran the 10k! Super proud of them for not only finishing, but running the whole thing!! 

go Laura go!

After I finished, we jumped in the car to go find Grant's mom, who was running the full.We cheered her on at several places until she finished her first freaking marathon!!!! So so proud of her. And thankful that 20 years ago she actually brought Grant home from the hospital. HAPPY BIRTHDAY G!

I am thinking about doing a full for myself. The Fargo Marathon is in May and would give me a good training base before the Yellowstone Half and possibly one in South Dakota in June. The mere thought of 26.2 used to be intimidating, but now I am feeling as it's a challenge waiting for me to conquer. We will see what this winter brings me, but as of now I am penciling in an event of the Fargo Marathon.

Bismarck Half Marathon Playlist

In 9 days I will run my third half marathon.

Third half marathon? Whatttt?! 

Two years ago I would have laughed in your face if you said I had finished one and been crazy enough to sign up for two more.

The most common reason I hear people say they don't like to run is because they get bored. They obviously weren't listening to the right music (or they didn't run long enough that their brain turned to mush and to stop running is a conscious decision, haha) when they ran.

A good playlist can change my entire attitude about a run.

Headphones in = happy runner

With a race in less than two weeks I figured I would share with you the music that has gotten me through my training and will get me through the entire 13.1 miles next Saturday.

After quite some time mooching of my mom's Pandora account ( thanks mama!), I finally did the adult thing and got my own Spotify account. I tried the regular free account for about a month. The features of a premium account, add free playlists and offline listening, seemed to be a runner's best friend. Students get a half off discount - and let me tell you that is the best $4.99 I spend each month!

My taste for running music is truly all over the place. If I find a song that I can see myself running to, it's added right to the playlist!

My playlist for the Bismarck Half consists of...

Roses - The Chainsmokers

Shots & Squats - Vigiland

Dancing in the Dark - Rihanna

Gone - Jr.

Freedom - Pharrell Williams

Cheerleader - Felix Jaehn vs Salaam Remix - OMI, Kid Ink

Circles - machineheart

Riptide - Vance Joy

Mess is Mine - Vance Joy

When the Beat Drops Out - Marlon Roudette

Breezeblocks - alt-J

Overflow - Ghost Loft

5 Years Time - Noah and the Whale 

She Came Along - Sharam, Kid Cudi

S.O.B. - Nathaniel Rateliff & The Night Sweats

Jordan Belfort - Wes Walker

Got It - Marian Hill

Sound of Your Heart - Shawn Hook

All My Friends - Dylan Kelly

$ave Dat Money - Lil Dickey ( this one literally makes me laugh out loud)

Search Party - Sam Bruno

Makeba - Jain

Easy Love - Sigala

Love Myself - Hailee Steinfeld

Warriors - Imagine Dragons

Come and Get It - John Newman

Devil - Cash Cash

Weekend - Priory

High - Young Rising Sons

Here is the link to my playlist if you want to listen to it on Spotify!

I am only at 1h 48min for this playlist and I cannot run a half marathon that fast, so if you have any suggestions let me know! I love new music. Speaking of new music... It's New Music Friday tomorrow! 

Summer Recap

Well hello there! Haven't heard from you in a while, oh wait, that's my fault. I haven't posted anything since April. *embarrassed emoji* I know, it's bad. I want to take my blog seriously and I feel like I finally have the time to do that. 

This spring was so unbelievably busy. With peak softball season ( we came within one game of state), training for a half marathon, and planning graduation I was stretched pretty thin. Did I physically any thinner though? Absolutely not. Who needs the freshmen 15 when they got the graduation 15? haha. 

So I am going to catch you up on almost everything from April 28th to now. This will be somewhat lengthy and probably a little rambled, so read at your own risk ;)

On May 24th, 2015 I graduated with my 14 other classmates. I earned the honor of being named valedictorian. To date I feel that is my biggest accomplishment of life, even though it doesn't mean much in college. 

Turtle Lake - Mercer Class of 2015

Val and Sal

On May 25th, I moved out of my childhood home and into my parent's empty rental house in Mercer. It was time for me to be on my own, and not just for my sake, but also for my family's. Living on my own was a good experience and I feel much more independent from it. I am so grateful my parents trusted me and provided the opportunity for me do to so.

For the 4th summer I babysat for a family of four girls in Washburn. Once again, being a nanny taught me patience and responsibility. It also taught me that I want to wait a longgggggg time before having children of my own. Even though at times it was a little stressful, I love that family and I consider those girls sisters. 

On May 31st, there was a local 5k fundraiser for our school's music program. Mom walked and I ran. I was in pretty good shape in the midst of half training. I ran my 5k PR of 25:06 and was the first female finisher and second overall finisher. Even though there was a total of about 15 runners, I'm still considering this a highlight of my summer!

Never been a winner before!

On June 13th, I ran my second half marathon in West Yellowstone, Montana. Mom and I road-tripped and tented for our trip. I had a specific time goal for this race, but I didn't reach it. The elevation and a gigantic hill were not factored into my goal. I still PR'd and enjoyed an extremely well-organized race in beautiful country. Vacation Races did a great job and I'm excited to run Yellowstone in 2016!

Where's Yogi and Boo-Boo?

Climbed to the top of Mt. Washburn with my mom!

Hiking and exploring the park

I really wanted to do another half in July while I was still in good shape, but there were not any nearby, so I settled for a duathlon. On August 1st, I competed in the St. Gabriel's Community Duathlon at McDowel Dam in Bismarck. I didn't train too much specifically for the duathlon, but I kept up my running and added a few bike rides in throughout the week. I am not too sure that I liked the duathlon event. Running after riding 14 miles on a bike is HARD. My legs felt about 300 pounds each. It was a somewhat miserable experience. I have decided that biking is for fun and crosstraining. 

2015 St. Gabriel's Duathlon

That same day, the 31st, after my duathlon in Bismarck, my mom and I booked it to Jamestown for State Women's Slowpitch Softball. A local team asked me to play with them for the summer and I ended up playing 1st base for them. It was fun, yet competitive. I don't mean to brag, but at the Mqcuade tournament (after a very fun night at my cousin's wedding ) I hit a home run right over the left field fence at my first at bat. I surprised myself. I had no idea I was even capable of that. At the state tournament we placed third. I was nervous that since I was the new girl I would be a bench warmer, but the entire team was very welcoming and I hope I have the chance to play with them next summer. 

At the end of August my mom and I went back to school shopping with Kensley and her mom. I love this little girl and I am excited for her to start school this year. This was the first time she got to go just girl shopping for clothes - she's a natural. 

The Sports-Booster club put on a color run fundraiser the week before I moved to Fargo. The day we went shopping, Kensley and I decided that we were going to do it together. I came to the school with expectations of her wanting to walk the course, but when I got there she informed me that we were going to run it. I didn't turn her down! We did a run-walk throughout the entire 2 miles and once again - she was a natural. 

Photographer: Robin Wahl

On August 22nd, I moved to Fargo, North Dakota to attend North Dakota State University. My parents helped me move into my tiny dorm. So far, I am liking the college life. I am able to navigate the campus pretty well and my classes are fun, yet challenging. All summer I was looking forward to running in Fargo, and now after two weeks of Bismarck Half Marathon training in the books here, my feet and legs are aching for the softness of a gravel road instead of cement sidewalks. I still love the unlimited options of routes and house gazing, but I might be on the Wellness Center treadmills to save my legs for the Bismarck Half on September 19th (more on that later :) ). 

So if you made it through that it entire post, HIGH FIVE TO YOU! That was long, but I feel that I needed to recap the time I missed blogging so I can continue to blog about the present, not the past. 

xx Katelynn

The Morning I Didn't Go Back To Sleep

Happy Tuesday Friends! My senioritis prevented me for not posting anything for only ten days! (I didn't go MIA again ;) ) 

Ever wonder how to make yourself hate your favorite song? Set it as your alarm clock tone. 

Waking up early seems to be a dreaded theme in America. Personally, I like getting up early and being productive to get a head start on the day. 

This morning at about 4:45 when my alarm I did not want to get up. I didn't want to do my 6-mile interval run. I wanted nothing more than to stay under my cocoon of blankets and close my eyes for another two hours. I rationalized the thought of staying in bed; "I didn't get much sleep," "my throat has been a little sore lately," "why even workout if it won't be good quality because I am tired?"

I even bartered with myself as I stepped on to the treadmill "I'll do my easy 3 miles today and then do today's workout tomorrow." Then I looked over to my motivation board and saw one of my favorite, slightly inappropriate quotes. 

I was slacking and I needed that brought to my attention. People always tell me that they wish they had my motivation to workout. But I really don't always have it. Sometimes Most of the time I have to start without an ounce of motivation. 

I am so pleased that I didn't listen to my inner lazy girl. 

I had the best run this morning. My legs felt fresh, my head clear, and my shoes extremely comfortable (is this weird? nah.) The half mile "fast" intervals went by so quickly and I accidentally went over them a few times. Just reading too many good blogs on the 'mill!

When I have a productive morning workout, I am bound to have a productive day. I surprisingly got a lot of homework done in school today, which is rare lately with my recent diagnosis of senioritis. haha. It is a real thing!

I felt so energized that I was whipping out handstands after a softball practice full of sliding.

 
Lesson learned.

Wake up early and workout. Even if the first 10 minutes are absolute H-E-double hockey sticks. Push through it. Suffer a small amount to reap the bountiful benefits. It will be worth it to have a much less stressful day thinking about when that workout can be rescheduled. 

Today, to get back into the swing of blogging I am linking up on The Fit Dish with Jessica Joy and Jill Conyers. 

Katelynn