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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
#RunMiWestCoast

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 ?

Greetings, 

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



https://www.youtube.com/watch?v=8VgxsEfeDqk



https://www.youtube.com/watch?v=7Fn2Kyf_DyQ



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 ?




#GazellesportsActivator
#GazellesportsHolland

*disclaimer. 
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. 

"MY PEAK CHALLENGE IS A GLOBAL COMMUNITY ROOTED IN THE BELIEF THAT WE CAN ALL EFFECT POSITIVE CHANGE IN OUR LIVES WHILE HELPING OTHERS."  

Sam Heughan
*For more info Check out their website.  https://www.mpc2017.com/pages/mpc

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.




#MPC2017 #GROOVEMI #LOVETOMOVEMI

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 !!!
https://www.flickr.com/photos/138383966@N05/albums/72157684009214331/page1

CAMP SUNSHINE INFO
http://campsunshine.info/

 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 !!!!! 

 YAASSSS!!

Relief

4. FINISH Line (Serious Face)










Tuesday, July 11, 2017

Recaps, Weekends, Training

Good Morning Friends, 

I hope that you had a Fantastic Holiday week last week. I know I enjoyed some time off from work for camping and running and a bachelorette party, ALL FUN THINGS !!!!!  First things First recent races and recaps !!! So here we Go.

Zeeland Zoom Recap- Tuesday June 27 at 7:00 in the Evening. THANK GOODNESS it wasn't such a HOT day.  With our streak of weather in the 90's it was a great 70 degree day which made running much better. I was going for a PR !!! I had spent the last 3 week working on leg turnover and some speed. I really wanted to be in the 20's. I went out Fast and Furious and ended up with a 20:31 which was good enough for 1st in my age group and 4th Female overall. I was SUPER pleased with my 6:37 Pace. My sister.. that little speedy lady pulled out another PR as well running a 19:38. GOALS.. right ? I am going to have work on keeping up with her.

One of the best parts of the Zeeland Zoom is that so many friends and family come out to RUN. This year we got my Grandpa and my Dad out there running. :) Grandpa Rocked a 32 min 5k at 77 years young. How awesome is that!!! My friend Jamie ran with her kiddos and two of her boys finished their first 5k as well as her Mom who completed her first 5k.  The Zeeland Zoom just has this awesome feeling of community surrounding it.




https://runsignup.com/Race/Results/32261/IndividualResult/kzbZ?#U7414134

Michigan RTS Recap- Saturday July 8 at 8:30 in the Morning. Last year was the first year I ran the MI RTS. Normally we are up north in Traverse City doing one of the Cherry Festival Races but that hasn't worked out the past few years. The MI RTS is and EXCELLENT substitute.. I think I like it even better then the Cherry Festival races now. The RTS is a Challenge you start on the road basically the corner of 66th and 147th out in Laketown.  Your Run out on the Road and then, take a right towards the lake and you are off into the trails which turns into the beach and then turns into a giant sand dune that you have to climb, then back into the trails and to the road for your finish. It is not a PR 10k it is a push your boundaries, burning calves, heart pumping out of your chest 10k. All that being said I LOVE this 10k. It is different, it is and adventure, a challenge, and fun.

POST FROM GAZELLE GIRL: PROMOTION for RTS










A New Training Method that I am using for the Holland Haven 1/2 Marathon- I am excited to try out a new training method. Most of the training that I do, I come up with my self using my experience and stuff I read in Runners World magazine or research online. Gazelle Sports is using the Lydiard Method of training for their run camp this summer and I thought.. Hum.. I want to try that. So I signed up. They suggest that you use a 5k for the program to calculate your training b/c that is close to your V02 Max. When I first Looked at the training I was like oh man this is SLOW... the trick is SLOW DOWN to GET FASTER !!!  See Training Pyramid below.


I will keep you updated with how things are going using this training Method. I am excited !!! I exported it to Excel here is little snapshot of what it looks like. 


Discount Code for Holland Haven =HHM2017LOVE
#RunMiWestCoast




Links to Training Program: