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?