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Friday, November 17, 2017

Clean Water

Happy Friday Morning,

So just last weekend had the opportunity to run the Dirty Duel and Support 20 Liters and Clean water initiative.

Here is another opportunity to support Clean Water. Check out my Friend Heidi's Blog and her Goal of running 17 races in 2017 to support Blood Water Mission.

Check out this Blog

Support #17in17

Dirty Duel 2017


Last week Saturday was the Dirty Duel. It took place at Robinettes Apple Haus in Grand Rapids. So far our fall weather has not been to bad but Saturday morning the COLD decided to move in and it was a whopping 25 degree at the start of the race. EEKS !!! So Cold. We were bundled up into so many layers.

At the Dirty Duel you can choose which course you want to run. The Short and Brutal or the Long and Difficult. We ran the Long and Difficult but we did go back at the end for our cool down to check out parts of the Short and Brutal as well.

For the event I had to opportunity to do a Instagram take over for 20 liters . They are a Non-Profit based right here in West Michigan who's goal is to make water CLEAN for those that do not have access to clean water on a daily basis.

It was a Fun event regardless of the cold and it was fun to do the Intagram take over for 20 Liters. Looking forward to more running and finding some new fun races.

Monday, November 6, 2017

A Great Weekend


It's been a while since I have posted here, mostly b/c I have been posting on the Cross Country Blog so much. It has been a busy few weeks. We went from the All Conference Meet to the Regional Meet and then on to the State meet.. PHEW !!! So much Running :) We WON Conference, we WON The Regional Meet and we placed 6th at the State meet this past Saturday. SUPER Exciting !!!! 

Posts from The Cross Country Blog

Tuesday, September 12, 2017

Holland Haven Marathon-Race Recap

Sunday September 10, 2017

First Let me just start by saying we could not have had a better day for running. The weather was absolutely fantastic. Cool and comfortable all morning. This was my sisters first Marathon and my 10th 1/2 Marathon. We LOVE local runs/races so we were super excited to be participating in this event for the first time this year.

This was in the Last Mile over the Bridge and too the Finish !!! 
Yes Mile 13 was a 7:00 min Mile. I don't even know how that happened

The Finish !!!! Deb and I Finished together. 
We ran the entire race together chatting and enjoying the route. 
I had such good company I completely forgot about about the pace.

Post Race Selfie !!

The Cheering Squad/Biker Gang
I have the Best FRIENDS!!!!
Jessica Jumped in at Mile 11 to help pace me to the finish and 
Whitney tracked us on her bike making sure we were well taken care of 
with water and snacks.  

Are you sure this was me ?!? 
I am so happy with how this race went :) 
Training - Run4Prs and the Lydiard Foundation

Race Bling 

Following the 1/2 Marathon we all jumped on our bikes 
and went to find Sara running the Marathon. 
Yep All of Us... Myself, Chris, Jessica & Carl, Whitney & Brandon
Sara had her very own mobile cheering squad !!!! 

The Last Mile !!! Run Brag... she passed a lot of people in those last two miles. 
Pretty sure she was ready to be done with running 
and lets be honest her cheering squad helped as well. :) 

Showing off our race hardware !! 
We both met our running goals at the Holland Haven
Me: Sub 1:40 in the 1/2
Sara: Sub 4:00 for her 1st Marathon

So how did we like the Holland Haven over all!!  We Loved it. The Race was very organized and very spectator friendly. There were plenty of aid stations, water and restrooms on the route, and all the stations were super friendly. We will for sure be adding this one to our list or races to run again. 

Friday, September 1, 2017

So Hows the Lydiard Method/Foundation Going ?


So Training is going well so far. I am not going to say that have been sticking to the plan 100%. I have definitely slowed down in the foundation portion of the plan which hasn't been too bad, learning to make some runs truly easy/recovery is a good thing and has allowed me more miles in a week. The Saturday long run I usually go further then what the plan suggests. I am not trying to do this on purpose it just kind of happens with the group that I run with on Saturday Mornings. We get to running and talking and the next thing you know 13 miles. 

Lets Chat for a moment about part of the plan that is a little different for me "The Hill Set"  I can't really explain it without the videos so here they are for your enjoyment. I want to know what you think.

Hill Set
1. Spring up the hill
2. Jog until recovered at the top
3. Stride down fast but in control

Important Points- From the Lydiard Training Plan

Proceed cautiously as these drills are very demanding on your legs. If you are not used to this kind of exercise proceed slowly by doing just one hill bound on the last hill initially.

On your first session always do one hill set only or about 20-minutes. Add one hill each session until you reach a maximum of 4 or total duration of about an hour. Make sure that you include a good warm-up and cool-down on the top of the suggested time duration.

Don't concentrate on the number of repeats; do as many repeats as the time allows. On your first session, it may be just one uphill in 20-minutes but that's okay. Add one hill each session until you reach 3 or 4; or total time of about an hour.

Hill springing and bounding are forms of plyometric exercise; therefore, the slower you go up, the more resistance will be felt and obtain better results. On the downhill learn to use gravity efficiently by increasing your leg turnover while keeping your chest forward. 
Relaxation is key here.

So What do you think ?


This is not a sponsored post. 
All opinions are my own 

Thursday, August 31, 2017

Oh yes this if FOR REAL !!!!

I hope that your week is going well so far !!!! Now that the Cross Country Season has started life is all about running !!!! Practices, Speed Workouts, Hills, Tempos, Etc.... 

If you are looking for new shoes for your fall races make sure to check out Gazelle Sports. I cant say enough GOOD things about how helpful they are when it comes to finding the perfect pair of running shoes and making sure that work for you!!!! 

Wednesday, August 30, 2017

Gazelle Sports AUGUST FLASH Sale

Use Coupon code 
melissa schrotenboer
Take $5 off

Click Here -> Shop NOW

My Peak Challenge and Groove

This Past weekend I had a Super Fun Opportunity to Groove with a Group of ladies who were having a Fitness/Healthy Eating weekend Retreat. The Event Took place at The Woods Retreat in West Olive,MI and there were 20-25 ladies. What was super fun to me was that these ladies had never met each other before, they were all a part of an online fitness challenge and just meeting for the first time in person that weekend. 

I would be lying if I said I wasn't a little bit nervous Grooving a entire group of people that just met and had never Grooved before.. It could either way ... either they LOVE it or they are NOT into it at all. Thankfully ... they LOVED it !!!!!

I was unfamiliar with what the My Peak Challenge was when I showed up at the event. So I popped on over to their website to find out more. I love this statement that they share right on the home page of their website. 


Sam Heughan
*For more info Check out their website.

Since Groove can get a little crazy sometimes, I don't have many pictures to share from the event. Here is one of me introducing myself and getting them ready.


Friday, July 21, 2017

Run for the Sun 5k

Wednesday July 19- Camp Sunshine 7th Annual Run for the Sun 5K 

The Past few years we have encouraged our High School Cross Country Runners to participate in the Run for the Sun 5k.  The Proceeds from this event benefit a great cause and on Wednesday nights we have an optional run for them anyways so we figure might as well get them in a 5k :) The past few years that I have participated in the event it has always been HOT outside. True MI July weather... and it was HOT.  Not really a PR run but a Run for Fun or for Tempo. I ran a little bit faster then what I had planned on....  got caught up in the pace of how fast a few of the XC girls went out so I just rolled with it. 

Check out some PICTURES From the Event !!!


 Team Triumph Lining up at the Start

Katie and her Friend Pushing a Team Triumph Participant,
you could tell they were all having fun being pushed fast in this 5K

Megan ROCKING it out towards the Finish
(Speedy Lady, Fantastic Friend)  

Sara PUSHING to the FINISH line 
(My Sister is AWESOME, also TOUGH)

Not sure how someone caught this smiling picture haha
pretty sure it was so HOT I felt like my face was on fire

 T-shirts and Numbers :) 

Tuesday, July 18, 2017

Wedding Fun

This Past Weekend my SIL got Married. It was a Beautiful wedding at Post Family Farms. 

I was determined to do my own hair for the wedding, 
so this was my Pinterest hairstyle that I found. 

 I think I did a Pretty good Job with my Hair 
I also go New Makeup for the wedding, from IT Cosmetics
I don't have my Makeup done yet in this pic, but I am loving IT makeup 

Doing Addi's Hair

 Had to get a picture with my Favorite flower girl

Ready for the wedding !!! All the Sisters

 More Pictures to COME 

Thursday, July 13, 2017

Style Points

YEP !!! We are matching again. 
Emma Coburn has these New Balance shorts.. will they make us fast ? 

Shorts: New Balance (From Gazelle Sports)
Black Top: New Balance (From Gazelle Sports) 
Peach Top: Lululemon (Tried not be total twin)
Running Shoes: New Balance (from Gazelle Sports)
Running Watches: Garmin
Sunglasses: Target
Compression Socks: Not sure (on Sara)

Stages of the RTS !!!

1. Sassy Faux Hawk !! (Thanks Pinterest)

2. Pre Race Group Pictures

3.Making it to the top of the DUNE !!!!! 



4. FINISH Line (Serious Face)