Tag Archives: brooksrunning

Girl Scout Cookie 5k

March 23, 2018

Got my Brooks on….here we go!

Did you know March was national nutrition month? I found out a few weeks into March so we unknowingly kicked off National Nutrition Month with a family 5k. Way to go Team Sinthusy! J

Kailee, 8, Kobe, 6, and myself started off our 5k on a cool March morning eager to run the course. I tried to convince Kailee to leave her jacket at the start line but she wasn’t interested in listening to me. L Who can blame her, really, I have made this same mistake on many runs and a few races too.

They announced the start of the race and the kids took off, flying down the course. I had already decided to let them run their race today, whatever happens…happens. About ¼ mile into the race both kids started to slow down and I could see the panic in their faces. I understand how scary it can be when you have a difficult start to a race and all you can think about is you still have the entire race in front of you. I just kept telling them; “they were ok”; “You got this” and “You can do this”.

Kobe slowed down for a minute, regrouped and then he started to pick up his pace again and he was off with the crowd. I said to him, “you got this” and “I will see you at the finish line”.

 

I decided to hang back with Kailee. At this point her breathing was out of control and her stomach was cramping. I walked with her while she got her breathing under control and I assured her she was fine! I flashbacked to my first marathon, when around mile 15 my legs were cramping so bad I could barely walk and my head was pounding, I thought there was no way I would finish. But, I did finish, in part, because of the support of the other runners that kept encouraging me.

 

Kailee finally took her jacket off  and we started out at slow pace and kept going from there. About the 1.5 mile marker we saw Kobe going around the curve, a good distance ahead of us, we yelled and screamed his name and we saw a little hand pop up in the air waving at us. J At that moment I felt so much joy and excitement for him. He was able to keep going, run at a good steady pace and finish strong. WOW!  What an accomplishment for such a little guy, he is only 6! He finished in 30:35 which landed him a 3rd   place in the 10 and younger (male) age group. Kailee also finished 3rd in the 10 and younger (female) age group. She was able to overcome a difficult start, keep going and finish strong. She finished in 34:20 not bad for an 8 year oldJ. After the 5k all three kiddos including KASH, 3, participated in the kids run. It was such a fun morning.

 

Every race is different, each with new challenges and obstacles. I always tell my kiddos to run your best race today. One thing that is always true is how accomplished each child feels after completing their race. As their mom, it’s an amazing feeling to see your children glowing with accomplishment. J

I encourage you to get out and try running with your kids and as a family. Part of the reason we participate in 5k’s is so we have something to look forward to, to keep us motivated. We love running and biking in the neighborhood and on the trails; but races are so much fun and I love that my kids love them so much! And you can support a good cause!

We have another one coming up the end of April at Bass Pro – The City of Independence holds the race every year to help encourage healthy active lifestyles. The best part is it’s FREE! J

Come on out and join us!

http://www.independenceparktrot.com/

A New 4th of July Tradition

July 12, 2017

A New 4th of July Tradition

I got my Brooks on…

 

Every run every race is different, its own. Sometimes I feel great and I have great runs…and sometimes I’m tired and I don’t run as well.  I have been lucky so far with most of my races that I have been able to meet new people and chat for awhile. Not only do I enjoy meeting people and hearing their stories, but when you’re running 13.1 or 26.2 miles if helps to pass the time. J

Well last week I ran the Stars the Stripes 4th of July 5k with my 5 year old son.

 

(Here we are before the race, before the rain 🙂 )

 

I was truly blessed to watch him run, meet new people and enjoy his race and all the training and he did in preparation. Now I say training because he did train. When he came to me and asked to run a 5k with me I told him if he wanted to run he would have to train, so he would be prepared.  I see people signing up for races all the time. And while I think it’s a great thing to be active, for me, the race is much more about the training and preparation. Setting a goal and then working towards that goal.

Kobe’s goal was to run a 5K with his mom. While he has run several races with me and the rest of our family, this was his race.  He trained for about 10 weeks. His training focused much more on keeping a steady pace than finishing.  I knew Kobe was fast, he has always been fast. Kobe is a sprinter, he is fast and he likes to run fast.  J  I knew we would have fun and he would finish without any problems. After all, I have been running with this kid since he was 18 months old.

What I wasn’t prepared for was the impact the race would have on me. I can’t even begin to explain the pure joy it brought me to be part of Kobe’s 4th of July 5k experience, his first (solo-ish) 5k. From watching him pass the starting line with excitement, meeting people along the route, having people cheer him on and sprinting to the finish line, all with a smile of his face ; pure joy! I was so proud of him and hos accomplishment. And so was Kobe! Right before he crossed the finished line he looked back at me, smiled, and then ran right in front of me. He had to make sure he beat mom! And he did. Kobe finished in 34:20!

 

(Sprinting to the finish line)

Even though it was raining most of the race, we both had a great time. So much so, I think we started a new 4th of July tradition. Mother and son 4th of July 5k! J The other kids got in on the fun too. All three of my kiddos ran in the post 5k kids race and did a great job. But the time the kids race started it was pouring!

 

(Kailee, my 8 year old, finishing)

 

 

(Here I am with Kash as he is crossing the finish line at the kids race)

 

Whatever activity you enjoy I encourage you to involve your kids. It is a great way to spend time together. And I love being able to share something I love doing with my kids.

 

Happy Running!!!

Turkey Trot 2016

November 24, 2016

Another year…another list of blessings to be thankful for today and everyday!!! This year I am particularly thankful to for family and friends that fill my life with joy and laughter!

I hope everyone has a Blessed Day!

 

November 25, 2014

Turkey Trot – Thanksgiving Day Traditions

trail

 

Most people know that I love to run and I run almost every morning.  And either because of this or in spite of this, I have unknowingly created my own Thanksgiving tradition; my own personal Turkey Trot. For the last 10+ years I have ran every Thanksgiving Day morning. Whether I was pregnant, just had a baby, running a little, or running daily I have always ran on Thanksgiving.

As Thanksgiving was approaching this year, I realized that I had created my own tradition. It is a wonderful thing to take time to be purposefully thankful. And that is what my Turkey Trot is all about. I take time to thank God for all the wonderful blessings in my life and to allow myself to feel his presence. In a world with so much “stuff” it can be easy to forget what is truly important in life.

As you enjoy your Thanksgiving take a few minutes… or an hour to run, walk or sit outside and enjoy God’s Beauty and allow HIS peace to wash over you.

Have a Happy Thanksgiving!!!

Got my Brooks on…I’m ready to go…almost…maybe…maybe tomorrow?!?!

April 13, 2016

Got my Brooks on…I’m ready to go…almost…maybe…maybe tomorrow?!?!

 

 

running with all kids

 

Ever just have ONE OF THOSE DAYS?! It seems the busier we get the more days like this I have – and yesterday was no exception. After maybe 4.5 hours of sleep, and long day of work, work, kids and work I get Kailee from school and I’m thinking, “OK, I have 2 hours before gymnastic class…I can totally squeeze in a nap!” (funny thing is, I never nap – no time) I also know I’m training for the Hospital Hill Half Marathon and I need to get in a 4 mile run and strength training today. Yes, I could put it off until tomorrow – but friends, that is a slippery slope – why put off till tomorrow what we can do today.

 

After we got home, I feed the kids and we packed up to go for our run! My hubby trains in the evenings so either I take the kids or I don’t go. On occasion I will go for a night run, but I knew I was too tired for that today! It wasn’t by best run, but I got my miles in and it was a decent run. Most importantly, my kiddos had a great time. Kailee LOVES riding her bike and the boys just love being outside. They even got out and ran about 1 mile with me – and afterwards I was so happy we went. After gymnastics class I was able to squeeze in a good strength training workout and then bed! 🙂
Everyday, every workout will not be perfect…DO IT ANYWAYS!  

There is no perfect time to start…there is only TODAY!

 

If you have pics training with your kiddos, please share!
There is still time to join us at Hospital Hill ! Register today and use discount code HHRKELLI.

 

How are you training today?

Happy Training!

 

 

 

Cross Training

April 3, 2016

Cross Training

Week 4 of 12 week half marathon training

kailee bike

 

Training everyday can become time consuming and really start to feel like a burden…especially with hectic schedules and/or kids or both! One thing I will always to say is, “take the little ones with you”! Not only are you getting to spend time together but you are also modeling a healthy, active lifestyle. Sometimes all three kiddos go running with me, and other times one, two or even none.

Today was an extra special day for me because my daughter – the oldest – went on a bike ride with me. Today was my cross training day and I spent the afternoon with my daughter, laughing, racing, and having a great time!

 

Finding ways to incorporate your workouts into your day and make it part of your lifestyle will make it so much easier and much more enjoyable! Once I stopped looking for reasons why I couldn’t….I started finding ways I could! J

 

I finished my training of with a short yoga routine and some strength training while watching the Royals Home Opener! J GO ROYALS!!!

 

If you still haven’t registered for  Hospital Hill there is still time to join us! Training with a goal is much for motivating!  See ya on the hill!!!

 

How did you train today?

 

Have a Blessed Sunday! J

Tempo Runs

March 23, 2016

Tempo Runs

temporun3

 

 

 

Last year while I was training for my first half marathon and then my first marathon I did not incorporate speed training. I was solely focused on finishing each race, which I did. Now, this year my goal is to work on my times and become a faster, stronger runner. One of the most powerful tools for doing just that are temp runs. One thing that is great about a good temp run, is they are short – at least compared to a long run! 🙂

I have noticed that when I follow a particular training schedule I stick to my workouts and get much more out of my training than trying to do it myself. And let’s face it I am but no means a running coach. Last year I followed Hal Higdon’s Half and Marathon Training Schedule and that’s what I’m using this year as well. The only difference being I have moved up from novice to intermediate, since I have now completed a marathon and I’m also focusing on speed training. The workouts are slightly different but I can’t wait to see how I feel after the first 12 week training. My goal is to get my half marathon time below 1:50. I will be running The Hospital Hill Half Marathon. There is still time to join me. Register today. Use code HHRKELLI.
If you are interested in learning more temp runs here are a few good articles.

http://www.runnersworld.com/tag/tempo-run

http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

Happy Speed Training!

Hospital Hill Run 2016

February 26, 2016

Hospital Hill Run 2016

 

hhr16

 

 

 

It’s almost Spring…which means Hospital Hill is right around the corner!

If you are looking for a fun and challenging course  Hospital Hill is the race for you! The name says it all! 🙂

Join me this year as we prepare to Conquer the Hill!!!

Whether you are an elite run, an average Joe runner (like myself) or a newbie you CAN DO IT! Choose from a 5k, 10k or Half Marathon course. I’ll be trying to beat my time last year 2:02 on the Half Marathon Course. I will kick of my official half marathon 12 week training schedule March 13. You can follow me on Instagram @ksinthusy for training and nutrition tips. I will also be posting weekly updates here, so check back often!

 

Let’s getting moving, get running, get active.

Let’s Conquer the Hill!!!

 

Register NOW!

Use CODE HHRKELLI at checkout for a discount! 🙂

 

Run Happy!!!

 

 

20 Minute Treadmill Workout

February 18, 2016

20 Minute Treadmill Workout

Interval Training

need-speed-jc

If you are anything like me, having to strategically plan your workouts between meetings, kids’ naps, drop off and pick up times, meal times, activities….etc. ;you know that, well, some days life happens and before I can blink the day is over. And while I prefer to train during the day there are days I don’t make it outside and I use my….treadmill. While you can still do any training run on a treadmill I normally opt for a quick speed training workout when forced to treadmill running. This is also a great workout for when you are in a hotel and need a good quality but quick workout.

I use interval training in my weekly schedule interchanging between my treadmill workout and an outside hill workout. Plan on the chaos and adjust to it, and find ways to still fit your workouts in – remember every workout everyday doesn’t have to be perfect but something is always better than nothing! 🙂

The plus side of my treadmill workout is there are so many amazing benefits of interval training whether or not you are marathon training, including;

  • Increased running speed
  • Increased athletic endurance
  • Increased cardiovascular efficiency
  • Increased fat loss

All of these will help me on my quest to Conquer the Hill this year. I’m running the Hospital Hill Half Marathon June 4, 2016 and the name says it all…HILLS!!! Join me this year – use discount code HHRKELLI  – Click here to register.

 

20 Minute Treadmill Workout  4 SETS

  1. Fast Walking on the incline – 2 minutes (speed 3-4 incline 8-10)
  2. Running – 2 minutes (speed 5-8)
  3. Walking – 1 minutes  (speed 2-3)

 

Four Sets.

You can begin with a 2-5 minute walking warm-up and end with a 2 minute walking cool down.

After this workout, if you don’t feel like you had an amazing workout, then you need to increase your speeds on 1 and 2.  

 

Remember, each interval should be challenging but you are only doing each for 2 minutes so make it count and don’t cheat.
If you would like more information on interval training check out the links below.
http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

http://www.runnersworld.com/speed/four-fast-speed-workouts-for-any-runner

Happy Interval Training!!!

Got my Brooks on….and It’s 57 degrees in January!

January 14, 2016

Got my Brooks on….and It’s 57 degrees in January!

There are days where my training gets a tad boring – and redundant. (I’m training for my next half marathon –  Hospital Hill Half Marathon) But today was anything but a normal training day!

kash walking

 

What a perfect way to spend an afternoon… running with my youngest. Mr Kash loves getting out and strolling down the trail with mamma. And when he jumps out to run with me – his smile is ear to ear! Afterall, 57 degrees in January…you know I’m out running and Kash couldn’t wait to get outside either. Any opportunity I have to get outside with my kiddos, I’ll take it!

 
The fun didn’t stop there. After picking Kailee up from school we headed to the park to enjoy the last few hours of the gorgeous weather before the cold front moves in tomorrow. We love spending time at Bass Pro. There is so much to do there; a playground, feeding the ducks and/or walking/hiking the trail around the lake passing the waterfall. My kids love it! Today was no exception, the kids had a good time watching the ducks skate around on the ice while they were at the park.

 

ducks bass pro

It didn’t take long before all three kiddos were heading towards the trail for a little family hike – sans the hubby who was working 🙁

“We’re going on a trip in our favorite rocket ship…”  The Little Einsteins theme song apparently seemed like a good fit, even though we weren’t on a rocket ship 🙂 nonetheless, the kids had a blast on our mini hike/adventure/treasure hunt!

 

Too many times I hear stories about kids and their video games. And while I don’t have anything against video games (in moderation of course) there is no better feeling than getting your blood circulating, muscles warm and your body moving!  And not to mention a great family activity! Being active doesn’t have to mean going to a gym everyday. Finding ways to be active as a family can make it fun and so much more enjoyable. My not so normal training day today was just what I needed to mix it up this week.

 

Next time your kids go outside – join them! Go on a walk, hike or mini adventure!  Life is all about balance. Today was a great training day for me and a great family day for all of us! Now that’s a Win-win!

 

How do you train?

Feel free to share your training stories.
Happy Training!

Got my Brooks on I’m ready to go…

December 9, 2015

Got my Brooks on I’m ready to go…

kailee bike

 

Something I haven’t done for a few days or so and constantly for way too long is RUN!

Life happens! There are times when life gets ahold of us and all we can do is get through it. Well, this has been me these last few months. And then with the cooler temps it’s not as easy to take my kiddos running with me so that limits my availability- excuses, excuses… I know.

Well this past Sunday the weather was warm enough, mid 50’s, so I got outside with 2 of my 3 kiddos. My 18 month old enjoyed a nice stroll (in the stroller) 😀 while I ran and my 6 year old rode her bike. What made the day so much fun was Kailee started saying, “hey mom, let’s race”. So we did! She would pick out a spot ahead of us and yell, “Ready,Set ,Go”! Surprisingly, I had to sprint to keep up with her on her bike. Then we would walk for a few minutes. And then with a huge smile she would pick out another spot…over and over, for about 3 miles this continued. 

My run turned into interval training which is perfect because I need to start working on my speed. My goal for my next half marathon, which is Hospital Hill 2016, is to be under 1:50. I will be incorporating speed work into my training workouts. So this was great!

Life always surprises me! When I thought I would take my kids last Sunday afternoon and get an easy run at best what I got was a great speed workout and an awesome afternoon with my daughter, Kash too! All three of us were laughing way too much and smiling the entire time. 😆 This was definitely one of my favorite runs! 

It reminded me that life is a journey. Our family is constantly growing and changing. We are not in the same spot for very long. So while some parts of your life can be overwhelming at times, don’t overlook the things that change too fast. Enjoy the journey…enjoy your family!

 

Happy Speed Training!!!