Workout – cross training day. killer stairmaster workout. 45 minutes speed intervals. I actually tried not holding on to the handles the entire time. it is killer. it was also killer because it was 90 degrees today and 1167% humidity. that’s right. hot. I was going to throw in a sexy little post workout ab ripper photo, but when I went to take it, my I feel completely bloated feelings were confirmed. no need to post scary things like that. so I give you a picture of my super sexy, sleek, un-bloated stairmaster. she’s a beauty.
I’m tired. just gonna get that out there in the open. I’m not sure exactly why, because I got to sleep in this morning until 6am. by 6:15am we were doing this…
and shortly thereafter, that progressed to this…
I am not one to dash the hopes of a little boy who wants to ‘go pee pee on the potty mama, peeeeaaaasse!!!’ no sir. not me. whether it be in the bathroom or on the front step for all to see, I let the boy do his thing. and that continued for most of the day. aside from a trip to the grocery store and other tuesday things.
and that has left me tired. the boy thought otherwise of taking a nap today. leaving his room rearranged and me even more tired. no, I would not like some cheese with my whine, I try to limit dairy, but thanks for asking. let me continue….the crazy pollen is making my head miserable and now making my body feel achy. my arm kind of just hurts constantly. that’s a little exhausting. we topped off the stellar day in the highschool auditorium with tons of little ballerinas dress rehearsing for the big show on saturday.
naturally Luke sat like a darling little child and watched the whole thing hopped every row, ran up and down the aisles and screamed his bloody head off. I’m tired. and it was 90 degrees today.
I’m recruiting more little self talks lately about being in the moment and really cherishing my little cherubs and the crazy that they bring. all the time. and the love that they bring. all the time. it’s hitting me that my two baby girls are going to be gone all day at school next fall. just like that. and I don’t know how or when that happened. because I swore it was just yesterday that I was sending my Alexandra girl to her first day of preschool. cliche. but true. the days are long right now, but the years seem to have flown. so I’m trying to say ‘yes’ to them more and less ‘not right now, in a minute’. sometimes it’s easy. sometimes it’s not.
So. the objective of this post was to chat about information in regards to something that might enlighten you about running, fitness, health, or anything remotely related. that’s not going to happen. not in any coherent manner anyway. because I’m tired, as I mentioned. all I can do right now it talk about me. and my running. and hope that you don’t get more stupid as a result. or wonder why you are still reading this ‘running’ blog. my running seems interesting enough. probably just as interesting as looking at my wedding pictures. don’t worry. I won’t take it that far. back to running. I get out and run and am happy to be out. yes, I get anxious about my speed. when will it be time to get back into speedwork and speed training and tempo runs. and yes, I get anxious about how much endurance I’ve lost. but I think about what I have now. I have healthy legs. I have a bum arm. awesome. I have strength. I have the knowledge of what I can do. I have the ability to grow. and learn. and I keep learning more about running and myself. good stuff.
so I decided to do a little speed test on my Sunday 7 miler, just to see. I was running 5:30-40’s for mile repeats back at the track in March. that seems so far off right now, but I know it’s in me and I will find it again. so I had no expecations with this run, it was to bring on the challenge a little bit with the pace, but keep it short and sweet with the faster pace.
It looked like: 10 minutes fast, 3 minutes jog, 10 minutes fast, 3 minutes jog…and then just run a slow comfortable pace back home. I did an out and back. I don’t know why, but I didn’t warm up. I went right into the 10 minutes fast. I never learn. I miss those injuries I guess. anyway, I was pretty happy with it. I didn’t push it all out and my 10 minutes fast were right at 6:30 and my jogs were between 7:30-8. and looking back at the pace, for the last few miles of the run, I progressed from 8:20 mile to sub 7. and it was about 88 degrees. it was not my best run ever, but it didn’t have to be. I used to get in a constant competition where each run had to get better and better. not so my friendly friends. each run has a purpose. I ran in my brooks pureflow for this one. love them.
Monday’s 10 mile was a perfectly pieced together run. I ran with my baby boy in the jogger for 2 miles, to the coffee shop and back. I then ran 3.6 with my neighbor, who was jogging by and I tagged along. I don’t know that she will ever run with me again. I think I stress people out. they think I want to be going faster and they are never going fast enough, when in reality – like I mentioned, most of my speed is lost somewhere back in the month of March, so all is A OK with a slower pace! and then to complete the run, I did a 4.6 mile out and back. another hot run. which I think is great training. 10.2 miles total. in this snazzy outfit.
I’m not sure how many good running decisions I make. wearing all black on an 88 degree run in the sun day.
and my mizuno precisions. great sneaks.
I generally choose these over the waverider 15’s lately, just because I’m a snob for the lighter weight shoe. and this one is perfect for me now – not too light and not too heavy. i’m goldilocks the runner.
and I felt a well deserved cross training day today. as I’m getting back into running and getting my mileage up, I’m trying not to run more than 2 days in a row. and I think it will do my body good. I am hoping for 40 miles this week. and I think it’s doable. by the end of june, I would like to be up to 50 a week and hang there for awhile to see how it feels. I guess my marathon training will really start end of june/beginning of july. excited. the goal now is to keep running as stress free, happy go lucky, fun and exciting as possible. and I think it’s going well. that means lots of runs without the garmin. no prob.
oh, here’s something healthy I can throw in here! My lunch…
I switched it up a bit today from my usual flatout wrap that I have everyday. I went for an open faced sammy on sprouted grain bread with hummus, salsa, eggwhites and avocado.
looks delish. yes? no? it would probably turn your stomach to actually witness the consumption. it’s not a clean meal. maybe if it had a top, but that would have been too much for me. I try to eat an avocado a day. not a whole avocado, more like a serving. and I love that mango salsa. this was a tasty non sandwich my friends.
get out there and run. for fun. for fast, or slow. for however you are feeling today. take the pressure off. and you might surprise yourself with a pretty decent experience. and have an avocado while you’re at it. they’re healthy. believe me. and go do something intelligent to make up for the brain cells you may have lost as a result of reading this all over the place post. there’s always a point. its up to you to find it.
Workout – the resting continues today. surprise. Yesterday, however, reunited me with my track. we had a nice run. My love for the track grows – even when I’m doing a tempo run and running lap after lap. I did 16 laps total. Here’s a pic of the workout – because I’m still technologically disabled, I have to take a picture of the screen. very cool.
You can completely ignore that first split. I did not run a 4:48 mile (but don’t put it past me). lies. I was jogging to the track when my girlfriend that I was meeting drove by me – I hitched a ride and did my warm up at the track instead. but forgot to stop the garmin in the car. oops. speedy. The split 2 is the warmup, then I did the tempo miles, splits 3 – 6. This is where I get confused. I did 12 laps for the tempo, which I thought would be 3 miles. But my garmin beeped that I hit a mile before I finished the fourth lap. I think the gps was just off – but that left me with an extra little .23 at the end. then the cooldown, 2 laps.
My darling track, you did me good again. I haven’t really run since Friday, and that was a measly couple miles. Just as soon as the anxiety really starts settling in that my legs will not know what to do and will completely disintegrate when I hit the starting line from doing no significant running for 3 weeks, I have a good run. good enough to get me through until Saturday. A very tiny, short, little run. but a good run. I started out faster, like a 5:40 pace and was very comfortable. but I wanted to keep this run more like a tempo so I forced myself to slow it down. and I had 12 laps to do. I was comfortable the entire time. I didn’t feel like I was working hard. my breathing wasn’t strained or heavy. I had plenty of energy left at the end (pushed it for the last lap) and my legs didn’t get tired or start burning. Big mental boost. from a short 4 mile run. that’s all I need.
Everything was very tight on my warmup jog, but nothing hurt during the run. I iced and rolled and stretched last night. My shins don’t hurt today, but my entire right leg is just a bit ‘off’. little bit of knee pain, nothing major. I think everything is just really tight. I’m going to continue to ice and roll and stretch. This might not be the smartest thing, but I think I’m going to stay off my running legs tomorrow and not do the shake out run. complete rest. strap on my compression shorts and socks and settle in.
Happy day for Katie, I had a hair appointment on the agenda to bring me closer to blonde. Lets take a look at how my hair has evolved in the past 5 months.
I got a box of brown color, that was more like black and went to town…
I’m so cool. no worries, I was parked during my photo session.
Got sick of that and wanted my not natural blonde back…to the hairdresser I go…
Now we are getting there….
I get a partial highlight or foil, whatever you want to call it, and like to keep the bottom layers my natural color. or something close. I have no clue what my natural color is. it saves time and $.
The hairdresser is so great for not only hair color but learning fun new things from magazines like Women’s Health. here’s what I found and I will share it with you because everyone likes to learn new things about women’s health. don’t we now.
(the red effect is a special effect just for you. it’s actually the lamp behind my foiled head)
This peaked my interest because it’s about FOAM ROLLING. I have become very intimate with my foam roller. it works well. there’s some 411 I didn’t know about why foam rolling is good…read on and learn why you, too, should foam roll. get rid of those adhesions and loosen up!
I honed in on ‘prevent injuries and increase your agility and quickness’. Start balancing! I liked this because I actually do a lot of my strength exercises in a way that challenges my balance, or in a proprioceptively enriched environment. big words. That’s one thing that my brain held on to from the two weeks I actually spent studying my personal trainer certification materials. I will work my back muscles standing on one leg in a stork stance, with my chest parallel to the floor. Or bicep curls on a bosu trainer. Lots of good exercises out there to improve your balance. get to it.
totally random, but I thought that purple shirt front and center was really cute. I was pleasantly surprised to find that it’s from American Eagle and only costs an arm, instead of being Michael Kors or something and costing my firstborn child. steals and deals.
And now I am spending the next 48 hours carb loading. I hate that. I know a lot of runners love the permission a marathon gives to ‘eat anything’. I really don’t enjoy it. It’s really just another thing to stress me out before a race. How much, when, am I eating the right kinds, and I getting enough??? Too much. I’m very much a creature of habit with what I eat, and it doesn’t really include a truck load of carbohydrates. Nevermind that I eat two bagels and I’m hungry 30 minutes later. I eat more than I normally do in the days leading up to a marathon, but not a ton more. I generally just replace most of my protein with carbohydrates.
Here are some carb loading tips: (read full RW article HERE)
1. You should aim to get 4-5grams of carbs per pound of body weight
That would put me between 550-650 grams of carbs a day. I’ve never hit that amount for any marathon. that’s a lot of food.
2. According to The Runner’s Body, two keys to successful carb loading are amount (as mentioned above) and timing of intake.
It used to be thought that depleting your carbohydrate stores by not eating many carbs for a few days and then go carb heavy to fill it back up right before the race was the way to go. Now it is suggested to continue to eat normally as you effectively deplete your stores by the pre-race training and taper activities and then consume high carb foods 2 or 3 days before while doing less training. This will effectively ‘fill your stores’
3. Back to the RW article – at the point of carb loading 2-3 days pre-race, you should be getting 85-95% of your calories from carbs.
“It’s important to keep in mind that you’re most likely not eating many more calories per day than you were during the thick of your training—it’s just that more of those calories are coming from carbs.”
That’s what I like to keep in mind while I’m fueling up for a race. Replace what I usually eat with higher carb foods
4. It is common to put on a few pounds if you carb load correctly.
“If you step on the scale while you’re carbo-loading, be prepared to see a number that’s at least four pounds more than your usual weight. The extra pounds mean you get a gold star for carbo-loading properly. “With every gram of stored carbohydrate, you store an extra three grams of water,” says Katz. That means your body will be hydrated and fueled as you start the race, ensuring you cross the finish feeling strong.”
Whenever I do it, I end up losing a pound or two or staying the same. I’m clearly doing something wrong, but I’m stuffing my face with bread and quinoa and bagels and pasta. I’ve heard of this way of dieting called calorie cycling. While dieting is not on my radar, I’m thinking that changing my diet while I carb load might be having that kind of effect on my body. It seems like it kicks my metabolism into high gear. who knows. all speculation. but I’m hungry. all the time when I carb up.
5. Suggestion of how to prepare for carb – loading and race fueling – from the same article we’ve been talking about here
What to do before race day to ensure your tank is full
6 WEEKS BEFORE: Practice loading
Two or three days prior to your longest run, start eating more carbs and less fat and protein. “You’ll get a sense of what foods agree and disagree with your stomach,” says Katz.
1 WEEK BEFORE: Make a plan
“A plan is especially important if you’re traveling to a race,” says Ryan. Pack plenty of snacks, like sports bars, pretzels, and crackers. Check menus online and make restaurant reservations.
2 OR 3 DAYS BEFORE: Switch to carbs
From now through your race, 85 to 95 percent of your diet should be carbs. Eat after taper runs. “That is when muscles are primed to store glycogen,” says Rapoport.
NIGHT BEFORE: Don’t stuff yourself
Dinner should be relatively small but carb-heavy. Eat on the early side so you have lots of time to digest.
“You want to wake up race day hungry—not full from the night before,” says Ryan.
RACE MORNING: Have breakfast
Three hours before the start, eat 150 grams of carbs, like a bagel and yogurt or sports drink and oatmeal, says Ryan. Early race? “Get up at 3 a.m., eat, and go back to bed,” she says.
I had mentioned the other day about the idea of using fat as fuel. All of this chitter chatter obviously has nothing to do with that form of fueling. That takes time and training. Carb loading is the most well known way to fuel for a long race, and is what I am relying on to get me through this upcoming 26.2. yeehaw. I am still planning on exploring the fat for fuel ideas and sharing what I find with you lovelies. In theory, it makes sense to me and I am planning on implementing it in future training.
Now I have to go eat an entire chocolate cake and thirty minutes later I will consume a large cheese danish. totally healthy and appropriate way to “load up”, wouldn’t you agree? I kid. It’s bagels and cereal for this girl. and some clean eating quinoa. good times packing it in.
What are your thoughts on carb loading? Any tips?
Do you color your hair, or are you lucky enough to still be au natural?
What’s going on this weekend? Races, long runs, vacations?
We went to Target for toilet paper and motrin. that’s it. toilet paper and motrin. two items. this is what you come home with when you go to Target for toilet paper and motrin.
There is no toilet paper or motrin in that large pile of bags. it’s still sitting unpurchased on the shelves at Target. probably because I left my list sitting on my counter. and anything I needed to get left my little brain as soon as I walked in the store and saw the section of bikini’s that I had to look at.
Maybe I should start going to Target specifically for clothes, socks, toothbrushes, vitamins, granola bars and lots of other random crappola that I was surviving without just fine before today. Then maybe I would come home with the toilet paper and motrin that I needed.
I did find a few things that I could not have breathed a moment longer without. Target is good for that. You will ALWAYS find something you absolutely needed, but didn’t know it.
My new favorite rice in a bag. and take a look at those nutrition facts and list of ingredients – totally doable for this easy to pleasy girl. It doesn’t have 8,000 mg of sodium per serving. I’ll take it. and it doesn’t have a list of ingredients longer than my arm. I’ll take another. thank you. and I’ll eat you for lunch.
I also got this fun bag of “trail mix” – $2.99!!! That’s a steal.
Thank the good Lord I was still on a runner’s high from my treadmill jaunt this morning. is that possible? I think I enjoyed this mornings workout so much because I’ve taken the stress out of my training plan this week. I really like the plan. I like having one to follow. but I’m learning about myself that I like it more as a guideline to give me some direction where to go. Like, Katie, you should run this week if you want to run a marathon in a few months. Ok. that’s a good start. and, Katie, you should do a fast run if you want to run a faster marathon. even better, thank you training plan. what a great suggestion. so I think I’m going to let it be kind of loosey goosey like that. I’m not going to hold myself strictly to the plan. I’m going to let it flow and let it guide. get in the miles and do what feels right. pretty sure I will enjoy the whole experience more that way.
So the day went on as Wednesdays do – long and wacky because little chick #2 doesn’t have school in the afternoon, but Luke has to take a nap. so we are stuck home from lunchtime on with everyone going stir crazy. once he gets up, I have to start dinner. it takes me at least 3x as long as the suggested “prep” time to actually prep the meal. I’m slow. all there is to it. I don’t cut vegetables very fast. and I have Luke trying to help me.
This is what naptime looks like – it’s actually rearrange the room time and empty out the closet time for Luke.
meanwhile, knucklehead 2 cut her hand on a drinking glass that she broke and then knucklehead 3 stepped on a picture while cleaning out his closet during “naptime” and cut his foot on glass. really? TWO glass cutting accidents in ONE afternoon. fun.
I also got
suckered into playing to play a wonderful game of memory with my girls. whoever came up with this particular princess memory should be shot. or just fired. that might be more appropriate and less “angry”. how many cards do we need here. this game is for 3 and up.
I think I even threw half of them out. and I swear they move around on you once you put them back after you don’t get a match. and then they laugh at you. because you never get a match. there are too many. you can’t get a match. I think it’s magic memory. it wasn’t fun. there is no reason to have a BIG princess Aurora card, and little princess aurora card, and a princess aurora card with her little princess friends. princess aurora was my favorite princess, but this was too much for me to handle. on a wednesday. a long wednesday. not my favorite childhood game. by a long stretch. tomorrow we will play candyland. that’s my favorite.
The girls also made some fabuloso jewelry. that made up for the craptastic game of memory we had that was less than memorable.
All I can say is thank goodness for a good gym session this morning. the big guy upstairs knew I needed it for today. Thank you God for little blessings. and big ones. like good runs and my three healthy, happy little loves.
How do you handle deviating from a set plan?
Do you work better with a laid out plan, or are you more “go with the flow”, “take it as it comes” kind of person?
Did you have a favorite Disney princess? Do you sometimes pretend you are a Disney princess?;)
I took a break from my break from running this week and did my planned workout – only because it was speedwork day. Is it weird that I actually look forward to that run?
Workout – gym treadmill. flat. 2 mile warmup @ 7:30 min/mile, 4 x 1600’s @ 6:00 min/mile with 800 meter recovery jogs @ 7:30 min/mile. 8 miles total. 54 min. This was the best workout I’ve had in probably two weeks. I felt awesome and strong and beautiful and smart and funny like I was superwoman and I could save the world and then go run a marathon. all at 6am. true. running does that. just me? whatever. it was a great run. and I was super sore from my two days of Jillian/strength training. I like speedwork because I really feel like I’m accomplishing something towards my goal of getting faster. It feels like hard work, and I like that.
Enter reality when I get home. turns out I’m not superwoman, awesome or funny. smart and beautiful stick with me wherever I am. and I have to feed hungry children, change dirty diapers, think about what to make for dinner at 7 am, do laundry…and forget about my dreams of winning the olympic marathon. until the next speedwork day:-)
Rewind to last night – New recipe #2 for the week courtesy of Food Network – I made for dinner last night.
The following conversation at the dinner table tells me how good it was :
Alexandra: “Mom, this is sooooo good. What day is today?”
Me: “Thank you my little love nugget, today happens to be Tuesday, why do you ask?”
Alexandra: “You should make this dinner every single Tuesday. every week. every week that has a Tuesday, you should make this. It is so good. I’m going to eat this whole bowl”
Anna: “Oh yeah, you should make this every Tuesday. It is so good. I’m going to eat this whole bowl.”
Sometimes I wonder if poor Anna ever has an original thought in her head. I guess it’s easier to just copy the person who spoke before you anyway. Maybe she’s on to something.
I guess it was good. It was a veggie pot pie – my theory is that anything is good if you wrap it in pie crust. just a theory.
I wanted a vegetarian version, so I googled “vegetarian pot pie” – pretty creative. the recipe I used was the first one that came up and it got good ratings. it was pretty flavorful, and didn’t taste like your typical pot pie because it had things like fennel and parsley and chives in it. Yum. I would make it again. I made my normal changes like I do to every recipe. for some reason I always feel like I can make a recipe better so I subsitute things and omit things at my leisure. and then wonder why it usually doesn’t turn out right. gamble paid off last night. turned out good. add it to the book ‘o recipes!
We finished off the evening with a mean game of hide and seek with the kids. my husband had the kids going. the fun thing about playing hide and seek with a 2, 4 and 5 year old is that you can hide in front of their faces and they probably won’t find you. the best spot he had was laying flat on Alexandra’s bed. It took them 20 minutes to find him, and I had to help them. In the words of my oh so dramatic 5 year old, she liked hide and seek as much as she liked dinner – “this is the best night ever!!! we should do this every Tuesday night!!!” ok sweetheart. if that’s all it takes to make you happy. pot pie and hide and seek. pretty sure Mommy and Daddy can handle that one.
Davey and I tried to sit and watch Biggest Loser. I couldn’t really get into it last night. I haven’t been watching it regularly – but I haven’t really been clicking with the contestants the past couple of seasons. I miss the Jillian/Bob combo. But, I do LOVE to watch the workouts they do. geek. and I love bob.
More later, on Target fun and more new recipes!
What was your favorite game to play as a kid?
Do you watch BL? Who is your favorite contestant? Are you into other reality TV?
Workout – 6 mile treadmill run, 1% incline, 41 mins. 15 minutes strength circuit
Yay!!! We made it to Wednesday. I got to the gym this morning at like 5:15, really didn’t want to go, but really didn’t have a choice since I took yesterday off. I would be grumpy mcgrumpster if I didn’t do anything this morning. to put it mildly.
Hopped on the torture belt (aka treadmill) and started the run- at the usual 8.6 mph. Here’s the thing – this pace has become pretty comfortable for me. In my mind, it’s a decent pace. Puts the mile at 6:58. In my mind, that’s pretty good. But, it dawned on me – I’m getting TOO comfortable with it. One year ago this was not a comfortable pace. And I also hated running on treadmills (more than I do now). I just gave up running for the winter, for the most part.
Me talking to myself during my run (totally normal to talk to yourself on the treadmill. even more normal to sing out loud listening to your music): If I don’t push it now, I won’t be faster one year from now. Marathon’s are not comfortable. Fast marathons are even LESS comfortable. So why should my training be comfortable???
So, I bumped up the pace to a 6:15 min/mile and told myself to push it a little bit. And I was TIRED this morning. We don’t sleep a lot in my house. Those little lovelies of mine are up early. I want to do my fastest marathon this year. Period. The only way I can do that is if I run when I’m tired. Run when I’m sluggish. And run faster when I want to run comfortably.
So when things get comfortable for you – push it. Make it uncomfortable. You’ll be surprised how good you feel after. There is nothing easy about running 1 mile, 3 miles or 26.2 miles.
This picture was right after my October 2011 marathon – SOOOOO uncomfortable! I was miserable for most of that race and most of the rest of the day. I think my stomach was trying to eat me, I had such intestinal discomfort. I said never again will I run a marathon. So I signed up for my next marathon the next day. just 4 weeks later. and beat my time by 6 mins. victory for me. expect more of yourself. nuff said.
What was your last run/workout that you pushed it a little harder?
Have you ever had a miserable “I never want to run again race”? What was your hardest run yet?