1 Week til St. George 70.3

This is it! It’s been over a year since I last competed in a half iron distance race. And this coming weekend, I will be racing in my 12th half ironman. You would think after all this time, I would be relaxed, but I still get anxious. Not am I physically prepared, but just how is race day going to go? I get nervous. I try not to put any pressure on myself, but somehow I end up feeling pressure anyway. I think nerves are good though, it means I care. πŸ™‚ But, I do, do this for fun, but I like to do well. I like to perform at the best of my ability. With that, here is what this past week’s training looked like:


Tuesday – 3450yd swim and running Torrey Pines repeats – 3x5min, a little less than normal since my taper started. Plus, my legs were still pretty tired from the weekend.


Wednesday – Masters swim – 2600yds – felt really good. I was given some good feedback on my swim stroke, and so I put it into practice today, and it felt amazing. I really felt in my lats, which I always knew I was supposed to, but never did, and I was always ending up with shoulder and chest injuries. I was pulling too wide, and when I straightened out a bit more, not only did my pull become stronger, but my hips started to rotate more which allowed me to become more streamlined. It was definitely a positive change. There’s still more work to do, but super pumped to be feeling sore in my lats instead of my shoulders and chest. πŸ™‚


Thursday – Cycling Torrey Pines repeats. Again, my legs were still pretty tired, but I successfully made it up all within 8:10 again! #winning


Friday – 2800yd swim in my new ROKA SIM Pro Shorts! And then an easy 36min run in the rain, which was super refreshing.

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Saturday – 3hr ride and a 30min run. Legs were still feeling a bit fatigued. I feel like my massage on Monday really brought out any fatigue my legs were feeling. They just felt kind of heavy all week.


Sunday – 1hr 20min run – I wasn’t expecting to run hard, but since I didn’t do any tempo/speed efforts this week, I threw in some speed, which felt really good! I don’t know why, but when I go hard, my body really loosens up and I feel better. It’s weird. Does that happen to anyone else? Followed this up with an hour easy ride.

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Total Time: 11hrs 28min

Total Distance: 112.8 miles

One week til go time! I think with some solid rest and a few shake out workouts this week, I’ll start to feel more like myself πŸ™‚ At least I hope! I’m definitely feeling a little intimidated by the St. George course, but they have made some course changes which has decreased the elevation gain on both the bike and run, so at least there’s a tad bit less climbing. πŸ˜› Still going to be a challenge, and it’s looking like it’s going to be HOT!

Hope everyone had a good week!



Workouts of the Week

A little delayed on this post. Finally had some time on my flight to Dallas to type this baby up. πŸ™‚ Last week’s workouts. I’m finally getting into good habits of training again. I don’t know. I think I’m just … Continue reading

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Love and Drive

I’m sitting across the table the other night from an inspiring soul. It’s funny how the universe works, and how it brings people into our lives that shake up our world. We all have a story. No story is better … Continue reading

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SD Resolution Run 15k Race Recap

I had no expectations going into this race. I knew I was kind of out of shape since I ran the Temecula Half Marathon because after that I went to Thailand, and then it was Christmas, and New Year’s, and … Continue reading

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Countdown to 30 – Life Lesson #30 – Mistakes Are A Good Thing

29yrs of living and of those 29 years I have made A LOT of mistakes. From lying to my parents about going to parties and toilet papering houses to dating the “wrong” guys to something as simple as eating too … Continue reading

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Countdown to 30 – Life Lesson #13 – Travel

See the world. Experience cultures unlike your own. Meet people unlike you, who believe in things that are different from what you believe in. Try foods you’ve never tried before. Travel is good for the soul, the mind, the heart. … Continue reading

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Temecula Half Race Report

I had signed up for the Temecula half 8 weeks before the race date, and was training on a regular basis. The one thing I like about running, is I have a bit more flexibility to get my workouts in, because if I miss a day, I only have to get 4-5 runs in a week, so it’s easier to move them around, if one doesn’t happen on the day it’s supposed to.

My thoughts prior to the race: I had no expectations going into this race. I had never done the course, and it was only my 2nd ever stand only half marathon. I was excited to test how far my speed has come along since doing ironmans, because somehow I had lost it all, and so my goal for 2015 is to get my speed back, and I wanted to start with some baseline tests at the end of 2014.

I woke up at 5am, threw on my race day outfit (lululemon speed shorts, lululemon swift tank, Oakley socks, Saucony Kinvara 5 running shoes), had a banana with peanut butter, and then hit the road. Temecula is about an hour drive from Cardiff, which made for a rather early morning for a 7:30am race. The race has you park at Lake Skinner, because there isn’t enough parking at Wilson Creek Winery, where the race takes place. They have shuttle buses, that drive you the 3 miles from Lake Skinner to Wilson Creek Winery. They had plenty of shuttle buses, it was perfect, no waiting in line. The only down side, was the bus drivers once at the winery didn’t know where to take the racers, so there was some confusion on where we all should go. I still need to get my bib and timing chip, because I wanted to save driving out to Temecula twice, and couldn’t make it to the San Diego packet pick-up at Road Runner Sports on Thursday night. Fortunately, I made it just in time, with only 5min to spare before the gun went off. Well, and the race kicked off about 5min late, due to the bus situation.


The gun goes off, and I love how easy going a running race is, compared to a triathlon. There isn’t as much to think about, or double check. Do you have your running shoes? Timing Chip? And Bib? Ok. You can race. Obviously, there are other things, like Garmin, anti-chaffing lube, etc. But, for the most part, it’s easy peezy, and you just start running. I had heard the course was super hilly, but I was not expecting how hilly it actually was, here’s how my mile splits went.


Mile 1 – Nice and easy. Relatively flat. Everyone usually starts out too fast, so I like to let everyone run by me, and not get caught up in their adrenaline rush, and I just say “see you later”, haha. 8:03min/mile

Mile 2 – A few rollers. Everyone is still kicking it into gear hard! I’m just chillin’ – 8:04min/mile

Mile 3 – A steady incline to one of the turn arounds. 8:04min/mile

Mile 4 – A few rollers. And I’m playing “cat and mouse” with a few girls, but just holding my solid pace. 8:06min/mile

Mile 5 – One steep climb, and a few rollers. 8:07min/mile

Mile 6 – A few rollers. Still feeling strong. Keep pushing. Get those knees up. Don’t worry about the other girls, stick to your own race. 8:09min/mile

Mile 7 – Oh crap. I have to run up that?! Just knee drive, press into the balls of your feet, and take little steps, high cadence. I love passing people up hills! 8:24min/mile

Mile 8 – Seriously?! More steep ones? People are walking, you DO NOT walk, this is a race, this is your opportunity to use your strength and fitness to push yourself. Keep going! 8:43min/mile

Mile 9 – I guess this is flat? At least compared to what we just climbed. I can’t believe I have to go back and climb the reverse of those hills. At least that will give me an opportunity to pass more girls. 9:22min/mile

Mile 10 – You need to start passing people on the downs too, you only have 3 miles to go, start pushing it! Start chasing girls. How do you feel? I feel great. I feel strong. I can definitely pass a few girls before the finish. How far away am I from placing? Does that woman look like she’s in my age age group? 8:31min/mile

Mile 11 – Okay, don’t start kicking yet, but stay strong. You are passing girls, they are all losing steam and slowing down! 8:22min/mile

Mile 12 – Ugh, this gravel is harder when you aren’t as fresh. Heart rate is spiking up this hill! I forgot about these hills!!! Because they were steady downhills on the way out. 8:19min/mile

Mile 13 – Okay relatively flat…kick it!!! You see those two girls, you can pass them. YES YOU CAN! 7:48min/mile

Mile .1 – 7:36min/mile – with a cartwheel finish, of course! πŸ™‚

I felt nauseous the last 1/2 mile, so I know I was pushing it to my limit.


Total Miles: 13.1

Total Time: 1:48:34

Avg Pace: 8:17

Age Group Placings: 7/87 ladies in the 20-29 age group!


They have an awesome post-race festival! I definitely indulged in my fair share of wine tastings. πŸ™‚ Their almond champagne is to die for! Soooo good!


I’m super happy with my race. I still have a ways to go to get back to my half marathon fitness that I used to have, but I will get there. Also, this race had 1,662ft of climbing, for a RUN! That’s a lot of climbing. I immediately thought, I wonder how fast I would have run, if it were flat, who knows, but can’t wait for the next one!

Thanks for all the cheers!

Next up is the San Diego Resolution Run on January 10th, 2015. Who wants to do it with me?! There’s a 5k and 15k option. I’m going to do the 15k. Use this coupon code for 10% off. πŸ™‚


Let me know if you sign up! Would love to meet up with some of you!



#AskKHM – Vlog 4 – PUMA and Gregory Packs

This weeks blog is “all about that base”…just kidding! No…it’s all about PUMA and Gregory Mountain Packs. Β I will be doing a full write up of my review of the PUMA gear I was sent to review for a Fitfluential campaign, but if you like vlog and video better. Here you go πŸ™‚

Half Marathon Training Continues!

3 weeks til the Temecula Half! Here’s how training looked last week…

Monday – Soccer! – Played for 40min. Man this kicks my butt every week. Seriously. It’s amazing that I used to play this every day until I was 22. I’m hoping it is helping bring back my fast twitch muscles πŸ˜›

Tuesday – 45min spin in the morning and an evening 7 mile run – that was picture perfect. I averaged 8:15min/miles and it felt easy. I think that speed is coming along!


Wednesday – 5 mile run – nice and easy at 9min/mile pace

Thursday – 3 miles easy


Friday – REST DAY!

Saturday – Unexpected rest day! Just a lot going on, and decided another rest day was in order.

Sunday – 10 beautiful beach miles to end the week!


I’m really enjoying the off-season to be honest! My intention is to swim and bike 2x a week in each sport, and focus on running, but if the swims and the bikes don’t get done, I don’t freak out. It’s kind of nice.

25 miles of Running (28 including soccer)

This is my second open half marathon ever, so I have no expectations, and have no idea how it will go. It’s a hilly course and on trails mostly, so right now, I’m just enjoying focusing on running, getting the miles under my legs, and focusing on speed and strength workouts to get fast again! The real test will be when I do the Carlsbad half marathon in January! πŸ™‚

If you are interested in signing up for the Temecula Half still, feel free to use my discount code: FRIENDSOFKATIE

I would LOVE some race day buddies!



40 Days til the Temecula Half Marathon

Last week was a good week of getting my workouts in. My first open half marathon in 5yrs is only 40 days away! The Temecula Half – If you want to do it, too, feel free to use this coupon code to get 10% off πŸ™‚


Here’s what this past week look liked:

Monday – Soccer Game

Tuesday – 2 mile run (9:30min/mile) + 20min of strength (AM) and 45min trainer bike workout – 15min warm up, 15min hard, 15min cool down (PM)


Wednesday – REST DAY!

Thursday – 30min swim (AM) and 6 mile run – 1 mile warm up, 3×1 mile at 8:20min/mile pace with 1/2 mile jog in between, and 1 mile cool down (PM)



Thursday, I also got to play at LEGOLAND! If you haven’t been, you should go! It’s awesome!



Friday – 2 mile run (9:30min/mile) + 20min of strength (AM)

Saturday – 1hr 20min bike workout on the trainer (it’s been blazing hot here, and I opted to ride my bike inside) – 30min warm up/drills, 30min hard, 20min cool down

Sunday – 8 mile run at 9:30min/mile pace and 30min swim. I’m still feeling pretty slow, but I know it takes time to get speed back. So, I’m trying to be patient, and stick with it. I can’t wait til I’m running around 8min pace again!




Overall, I felt great! I was happy with my week. My goal in the off-season and while I focus on running and working on getting my run speed back, is to swim 2x/wk and bike 2x/wk. So, I was happy that I did just that!

Total Time: 7hrs 10min

Here’s what’s on tap for this coming week if you want to join in!

Monday – Soccer Game

Tuesday – Run 4 miles, Bike 45min, and Swim 30min

Wednesday – Run 4 miles

Thursday – Run 4 miles and Swim 45min

Friday – Run 8 miles

Saturday – Hike!

Sunday – REST DAY!

Reminder to share your photos on Instagram using #projectneonsept to win TYRSport swag – a swimsuit, goggles, and cap! Share your swim photos, you can also tag me @katiehartmorse πŸ™‚

Also, I found this really cool event – Run10Feed10Β put on by Women’s Health Magazine. Have any of you heard of it? I’m going to be participating in it, and I’m super stoked. I love using my abilities to raise awareness about super important issues. You can too! The race entry is only $28, and you can receive $5 off with this coupon code:


They have a few different locations. BUT, if you can’t make it to one of those locations, like myself, you can run your own 10k! How cool is that? And still make a difference. Who’s IN with me?