Coach Kimmie’s Culmination – 2 months of hard work, focus & sharing!

From March 23rd until May 25th, I was on a mission. A mission to increase my running speed, decrease my overall body fat/weight, increase my REAL FOOD intake, eliminate my CRAP food intake, break a few troublesome habits, run a sub2 hour 1/2 marathon and share the journey… All while staying injury-free and proving that strength/crosstraining & myofascial care combined with 2 runs per week could DEFINITELY help me reach my goals. Our nutritionist, Samantha Grant, was a HUGE help as well.    I also tossed in a few VERY HELPFUL acupuncture treatments with the famous Laura Drago & a massage or two with Bracha and Liz at Kinesis 🙂

All of those goals except one ACTUALLY happened!!

This was my weight April 1, 2014.



And most of you haven’t seen this picture but this was my weight May 24, 2014. Yes. 14.8 pounds. And, 153 was my initial “goal” regarding weight. I lost 11 pounds in April and dropped another (slower, harder to get rid of) 3.8 in May.



Here’s a link to ALL my recent photos on facebook. This is where I shared a lot about my training, food choices, cooking, daily “speedbumps” or problems, etc.  If you’re interested…


Maybe you saw this from last month’s post but here’s my April recap.

Here’s a sweet shot my bestie Jennifer took of me and Dawn at the end of our race last Sunday. I’m so proud of Dawn for 1) committing to attempting to run the whole 13.1 miles 2) for knowing she MIGHT have to drop out and 3) for KILLING the course despite having that crazy crush injury to her foot less than 2 months ago! She had ZERO pain and finished in a very respectable time!! This is the link to her foot injury blog…



And THESE 3!!! Imagine my surprise as I’m (thankfully!!) sprinting down the finish chute at the race and see these gorgeous smiling faces yelling at me to keep going! They brought me flowers and were holding up signs for me.  Wow. So grateful for clients who go out of their way to be supportive… Thank you Nadine, Betty and Diane…






My amazing Bia watch at the end of the race. Find out more about this sweet product at!  Despite the fact that I wanted that watch to read “1:59:59  13.19 mi  9:00-9:15 average pace/mi” I realized that even though I didn’t meet my sub2 hour goal, I DID reach many other goals in these last 2 months.  I learned that there are only so many things I can control 🙂  My nerves and stomach are 2 of those things I have yet to manage! However, I am SO PROUD of myself for sticking to a plan, training MYSELF, gaining speed and strength, & learning to push past discomfort in my MIND. I know that I did EVERYTHING possible to reach this time goal and it just wasn’t meant to be. I WILL reach it someday. Until then, I’m A-OK with what I’ve accomplished.




I immediately ate 1/2 banana, 3 orange slices and 3 small pieces of watermelon. I drank chugged about 12-15 ounces of water. The race had coordinated to have food trucks at the end of the race. We found a fabulous one called “Scratch” and they had a GREAT bacon, egg and cheese on grilled GLUTEN FREE BREAD!! Holy. Crap. Best. Sandwich. Ever. I ate the heck outta that sandwich!!

Later that afternoon, we went to a BBQ and pool party in Thousand Oaks. Tasty/healthy meats, lots of clean side dishes and I chose to try this little drink below.  I had my 1st one mixed with the tiniest bit of tequila EVER. Yumm!! I knew I didn’t want to feel crappy the next day so no more alcohol but I did drink a total of 4 of these little guys over a few hours! Yep. You’re reading the label correctly – 32 GRAMS OF SUGAR PER CAN!! But it was so bubbly, refreshing, tasty that I couldn’t stop drinking them!! And I was eating healthy food so….it won’t matter, right??



So it DID matter.  Likely I would have experienced soreness after my race but I’m PRETTY sure that the sugar content in these drinks definitely INCREASED my discomfort… Live and learn, right?? The more interesting thing is that I DID NOT experience an increase in sugar cravings over the few days following these drinks. That tells me that my brain/body have made a shift.  Sugar is a bonus. A treat. Not a daily necessity or even a weekly thing.  I DO have the control. I CHOSE to drink the Pellegrino plus orange.  I CHOSE to skip dessert at the BBQ.  I win.


Kinda funny that there’s a cupcake on here but I ultimately came to this conclusion Sunday. Be grateful for what my body CAN do instead of what it CAN’T or DIDN’T do. Some days are gonna be better than others – and that applies to exercise, relationships, living, EVERYTHING.  Roll with it…





I INTENDED (and trained and prayed) to run my half marathon in less than 2 hours.  My ACTION was that I DID run MY race and did my BEST.  And I’m grateful for Dawn, my friends, my clients, my body and my tenacity.



Now, I will give myself about a week and a half to chill out, recover and figure out my next goal!! What do you think I should do??


Coach Kimmie’s Half Marathon Training Plan

So when I decided I was going to train for another 1/2 marathon (WTF?!!), I determined I’d do it very differently than any of my previous distance endeavors. I was going to train for SPEED and with my OWN self-created plan! A distance goal is great but what about having a “time” goal as well? My previous 1/2 marathons have all been at least 2 hours 15 minutes to 2 hours 45 minutes in length. My goal is to finish this race in under 2 hours!!!

Traditional running programs/plans have us running 3, 4, sometimes 5 days + per week and maybe, JUST MAYBE 1 strength/cross training session and possibly a hint of selfcare activities like bodywork or rest.  I’ve done this in the past (because that’s what everyone says you should do!) and I usually 1) got injured 2) got burned out or 3) changed the plan about halfway through the training.  So it was high-time I made a change because I cannot afford to 1) get injured 2) get injured or 3) get injured!!

My week of training looks a little like this…

Monday & Wednesday are really long work days so it’s a no-training day. I aim to do a few simple core exercises, some light stretching and some specific Yoga Tune Up® therapy ball rolling. (www.yogatuneup.com

Tuesday is a shorter work day (plus a big amount of administrative duties) so I do either sprint intervals OR a strength training session in our garage “gym”. Squat, lunge, plank varieties plus specific ab & upper body exercises are the foundations I build my strength sessions on. Sometimes I mix a lower body strength exercise with a short sprint. Example: weighted squat paired with a 30 second sprint then 30-60 second recovery


Thursday is my day “off” at Kinesis. No clients and I try to NOT do any work-related activities. (yeah right!!)  Thursday mornings I take an indoor spinning class and sometimes do a smaller strength session prior.  I also will occasionally use this day for my LONG RUN DAY depending on what my Saturday is like. Each week, I add between .5 and 1.0 miles to my last longest run.

Fridays I start work at 6am and finish between 3 and 5pm. If I have some leftover energy, I MIGHT squeeze in a 30 minute VERY specific lower body strength session. I do movements that really fire up my Posterior Chain. I LOVE working the back of my body! If you’ve worked out with me, you KNOW I’m all about Lats and Butts 🙂


I also toss in a little plyometric work. Jumping, hopping, jumprope, box jumps, etc. Image

Saturdays are my preferred ‘LONG RUN DAY’. This is tricky because I work 8-12 and it’s usually kinda warm/hot after 12noon. However, after this last weekend’s Los Angeles Marathon HEATWAVE, I have zero room to complain! After an 8-10 minute general warm up, I usually take the first mile to settle into my run & get into my groove.  Miles 2, 3, 4 are usually fairly comfortable and I’m trying to run at a quicker pace the 2nd half of each mile than the first. **speed** remember?? So far, miles 4, 5, 6 have gone ok. I’ve only run up to 7 miles at this point. I have to really keep my mental game on cue or I’ll start losing focus. And I refuse to get in my own way! The #HTFU brand of clothing REALLY helps me stay mentally “right”!

Sundays – oh Sunday!!! I LOVE Sundays. I usually do another spin class and try to devote the rest of the day to rest, friends and other things that just make me feel rejuvenated and relaxed so as I move back into my week, I’m on track!

So that’s that. I just thought y’all might be interested in how I create my goals, my workout plans and to know I’m working hard JUST LIKE YOU… More to come as I progress through the training towards the Mountains2Beach 1/2 marathon in Ojai late May!!

Image~Coach Kimmie