Two weeks from this moment we will have completed our 1/2 Marathon!
Run, Sister, Run!
Sunday, March 28, 2010
I'm BACK!!
Today was my longest run AFK. 4 and 1/4 miles. It felt good...I could have done more but don't want to push myself into injury. I'm really looking forward to putting on the miles this week. I was a little nervous that I wouldn't be able to do it...but that was all mental b/c my body was ready and I had done all of the necessary things to recouperate my IT band.
Two weeks from this moment we will have completed our 1/2 Marathon!
Two weeks from this moment we will have completed our 1/2 Marathon!
Saturday, March 27, 2010
Best. Run. Ever.
I've decided that my training falls into two different categories. BFK and AFK.
BFK: Before Fifteen K, I had plenty of great runs. A few tough ones, and one where I had to negotiate with myself not to just stop and go for ice cream. All and all, I was following my training scheudle, doing what I needed to do to accomplish my goal.
AFK: After Fifteen K has been a struggle. My first run out I was a Clydesdale body on Daschund legs. My second run out winded me at mile 2; the third run got my IT to hurting so badly I had to cut it short and walk the rest of it in.
These are NOT the traits of a 1/2 marathoner. Indeed!
Today as I laced up my shoes I was anxious yet contemplative, wanting the result to match my expectation. ~ My feet hit the pavement with a rythmn I hadn't felt since BFK. I felt good! The stop-in-my-tracks pain of last week was no where on that
3.5M Fairmount Loop. When I finished I felt ready to go again.
As far as AFK runs go, this was my best run EVER!
BFK: Before Fifteen K, I had plenty of great runs. A few tough ones, and one where I had to negotiate with myself not to just stop and go for ice cream. All and all, I was following my training scheudle, doing what I needed to do to accomplish my goal.
AFK: After Fifteen K has been a struggle. My first run out I was a Clydesdale body on Daschund legs. My second run out winded me at mile 2; the third run got my IT to hurting so badly I had to cut it short and walk the rest of it in.
These are NOT the traits of a 1/2 marathoner. Indeed!
Today as I laced up my shoes I was anxious yet contemplative, wanting the result to match my expectation. ~ My feet hit the pavement with a rythmn I hadn't felt since BFK. I felt good! The stop-in-my-tracks pain of last week was no where on that
3.5M Fairmount Loop. When I finished I felt ready to go again.
As far as AFK runs go, this was my best run EVER!
Thursday, March 25, 2010
A Short Post
My foam roller has become my new best friend this week. I have been using it to stretch my I.T. Band, quads, hamstrings, calves and even my gluteas maximus. It is an amazing tool. Like Ava, I have had to find other methods of training this week while my muscles heal. I have been swimming, biking and just plain walking. Today I enjoy a great circuit training class.
I am looking forward to a small run on Friday. I haven't run in a week and I'm ready to get back to it.
Wednesday, March 24, 2010
Bike Sister, Bike!
That's my theme this week! Running isn't in the cards right now. I have to tell you, I miss it!
I miss the way my legs sear and my heart pounds as my feet hit the unforgiving pavement. I really do. I miss the way I feel at the end of a strong outdoor run, my lungs filled with fresh air, my face kissed by the sun.
So, what the frick am I doing on the stationery (or is it stationary?) bike inside a stark gym?
Healing.
Tonight at the gym was the first day since the run that I had gasoline in my tank. I tore the pedals up.
Healing.
So that I can be there, ready at the starting line, and strong at the finish line.
I miss the way my legs sear and my heart pounds as my feet hit the unforgiving pavement. I really do. I miss the way I feel at the end of a strong outdoor run, my lungs filled with fresh air, my face kissed by the sun.
So, what the frick am I doing on the stationery (or is it stationary?) bike inside a stark gym?
Healing.
Tonight at the gym was the first day since the run that I had gasoline in my tank. I tore the pedals up.
Healing.
So that I can be there, ready at the starting line, and strong at the finish line.
Tuesday, March 23, 2010
Post Vacation Post
I'm laying in bed with my laptop watching the clock count down to race day. I'm thirsty and thinking that I could have skipped the quesadilla I had last night right before bed. This is the first day back from vacation and its time to get back to "it".
The training experience is quite different on vacation. You saw from my previous post that I did get some running in. All in all I probably ran 8 miles while away. The first few days were easy with somewhat of a routine. I was able to run from Nick & Julie's house and around base. I event got up before dawn one day to make sure I got my run in before we headed to OKC for the weekend.
While staying at The Hampton Inn, I used the fitness room and did some cardio and weight training. I had printed off a nice run around the area that I had planned to do on Saturday, however, a winter storm hit the city on the first day of spring so when I got up on Saturday morning it was snowing. I went back to the fitness room for 40 minutes of cardio -- hardly the 6 miles I was suppose to run.
Like Ava, I have also been having trouble with my IT Band along with some hip pain. (I believe the hip pain is due to ingesting lots of salt and processed foods for the last week --sounds strange, but trust me on this. I'll let you know if it gets better as I get back to eating clean this week.) Today I will go swimming. I think the low impact and stretching will be helpful.
I will pick up my training partner Sarah this morning...it sounds like she's been able to keep up on her fitness, with, up to, five walks a day! More than she will get with me, to be sure!
But before I get back to training & clean eating....I've got to get out of bed!
The training experience is quite different on vacation. You saw from my previous post that I did get some running in. All in all I probably ran 8 miles while away. The first few days were easy with somewhat of a routine. I was able to run from Nick & Julie's house and around base. I event got up before dawn one day to make sure I got my run in before we headed to OKC for the weekend.
While staying at The Hampton Inn, I used the fitness room and did some cardio and weight training. I had printed off a nice run around the area that I had planned to do on Saturday, however, a winter storm hit the city on the first day of spring so when I got up on Saturday morning it was snowing. I went back to the fitness room for 40 minutes of cardio -- hardly the 6 miles I was suppose to run.
Like Ava, I have also been having trouble with my IT Band along with some hip pain. (I believe the hip pain is due to ingesting lots of salt and processed foods for the last week --sounds strange, but trust me on this. I'll let you know if it gets better as I get back to eating clean this week.) Today I will go swimming. I think the low impact and stretching will be helpful.
I will pick up my training partner Sarah this morning...it sounds like she's been able to keep up on her fitness, with, up to, five walks a day! More than she will get with me, to be sure!
But before I get back to training & clean eating....I've got to get out of bed!
Sunday, March 21, 2010
And on the 7th day God created ADVIL
This has been a difficult week for me, running wise. Early on in our training, back in January or so, I was having trouble with my Iliotibial Band (I-T band). After giving it some rest and major stretching it went away and didn't bother me again.....until my little stunt called the Shamrock 15K.
I-T syndrome is common with runners, brought on my over training. Now my runs are halted around mile 3 with unbearable pain. Unbearable.
Thankfully Amelia and Troy both have had good experience with the I-T roller, a mid-evil contraption that you roll your entire body weight over to soften the I-T muscle. It hurts like hell, but supposedly will keep me on the road.
I couldn't get my training runs in this week. I did a 3 1/2, a 4 and a 3 = total of 10 1/2 miles for those of you that were scolded by your parents for counting on your fingers. I need to be doing 5 miles a couple times a week with a 9 mile this weekend.
The only way to heal the I-T band is rest, stretching and rolling; not running. ~ So, this week I am going to take it easy. Yoga, cycling, stretching and resting.
This isn't the way I want to feel three weeks out from the big dance.
I-T syndrome is common with runners, brought on my over training. Now my runs are halted around mile 3 with unbearable pain. Unbearable.
Thankfully Amelia and Troy both have had good experience with the I-T roller, a mid-evil contraption that you roll your entire body weight over to soften the I-T muscle. It hurts like hell, but supposedly will keep me on the road.
I couldn't get my training runs in this week. I did a 3 1/2, a 4 and a 3 = total of 10 1/2 miles for those of you that were scolded by your parents for counting on your fingers. I need to be doing 5 miles a couple times a week with a 9 mile this weekend.
The only way to heal the I-T band is rest, stretching and rolling; not running. ~ So, this week I am going to take it easy. Yoga, cycling, stretching and resting.
This isn't the way I want to feel three weeks out from the big dance.
Wednesday, March 17, 2010
The Oklahoma Plains: Flat, Windy, Planes.
Today was my first run since Sunday's 15K success. Even though I'm on vacation, in Oklahoma, training must continue. Its time to get back to it, after the high of the Shamrock Run and recovery of my legs. My sister-in-law Julie dropped me off at the Altus Air Force Base golf course. There is a 1.9 mile path that goes around the golf course. While everyone else headed over to the base playground, I headed down the path. Back at the house I had added some new "sister" music to my playlist. [that is, music that my sis runs to] I was looking forward to the new songs when I realized I had left my ipod sitting on Julie's kitchen counter. bummer! Oh well, I had just read in my Runner's World magazine that sometimes its good to run without music...I guess today would be one of those days.
As you can imagine the terrain out here, in Oklahoma, is pretty flat. I figured it would be a pretty easy run -- especially after conquering Terwilliger on Sunday. What I didn't factor in was THE WIND! It whips across the plains and makes for some great resistance that is almost comparable to running up hill.
After about a mile I came across a bench perfect for assisting me in some calisthenics (think Fartlek Run). I stopped and did some push ups, tricep dips, squats & lunges. Since I was just a few hundred yards from the base runway, I got to see four huge C-17 cargo planes take off over my head, one after the other. It was SO cool!
On my way back I took in the beauty (yes, I said beauty) of the flatness, the awesomeness of the rows and rows of huge air force planes in the distance. Running through the base to meet up with my family at the playground I thought about how thankful I am for our military and how blessed I am to live in this great country.
It was a great "first day back" run.
As you can imagine the terrain out here, in Oklahoma, is pretty flat. I figured it would be a pretty easy run -- especially after conquering Terwilliger on Sunday. What I didn't factor in was THE WIND! It whips across the plains and makes for some great resistance that is almost comparable to running up hill.
After about a mile I came across a bench perfect for assisting me in some calisthenics (think Fartlek Run). I stopped and did some push ups, tricep dips, squats & lunges. Since I was just a few hundred yards from the base runway, I got to see four huge C-17 cargo planes take off over my head, one after the other. It was SO cool!
On my way back I took in the beauty (yes, I said beauty) of the flatness, the awesomeness of the rows and rows of huge air force planes in the distance. Running through the base to meet up with my family at the playground I thought about how thankful I am for our military and how blessed I am to live in this great country.
It was a great "first day back" run.
Monday, March 15, 2010
Sunday, March 14, 2010
Shamrock 15K Challenge: Done That
Webster's Dictionary describes the verb "RUN" as: to go faster than a walk, to go steadily by springing steps so that both feet leave the ground for an instant in each step.
Sally and I are official runners now! We've done the training runs to prepare us; we've had the early morning race day jitters and the pre-requisite breakfast banana before heading out in the early morning light to meet up with thousands of other folks who also had the bright idea that this would be more exhilarating than staying home under a warm down blanket this day. Those 21,000 people were right.
As we stood in the 15K heat (and I'm not talking about warmth) waiting for the gun to go off I glanced over at my little sister and felt so much pride, joy and love that I had to bite my lip lest I start tearing up. Saved by the starting gun!
We saw Troy around mile marker two and he was a cross between frenzied paparazzi and dutiful supporting husband, as he snapped photos and then ran up the block ahead of us to snap more as we travelled up Broadway! (Thanks, Troy!)
Soon thereafter Sal and I gave each other the "love you" nod and she forged ahead while I traveled my own pace.
The Terwilliger hill? Not as daunting as I anticipated, thank-you-very-much. Before long it began winding down hill... Ahhh, down hill...... And then zchooooop.....another HILL??? Course Designer, I hate you.
But before I knew it, mile marker 6 turned into 7, which morphed into 8......9..... and I was running (with springing steps I think Mr. Webster would be proud of) down the chute to the FINISH LINE!
Troy was on my right, Sally and Eric on my left as I crossed the finish at 1:46!
Why do we run?
We run to achieve a goal.
We run to challenge our bodies and our minds.
We run to be a part of something that collectively is bigger than we are as individuals.
We run so we can say, "I did that".
We run for reward.
Today I ran for pizza.
And to spend an early Sunday morning with my sister.
How many people get to say THAT?!?
Friday, March 12, 2010
A Runner's Best Friend
Bruised toes and bloody nipples, sure it's a runner's "right of passage". But does it have to be?
The answer is a resounding "NO!" If you can finish your run unchaffed and unscathed, why wouldn't you?
I'm here to tell you that Body Glide will help reduce friction in those sensitive places where frankly, no one likes that type of friction.
I'm here to tell you that Body Glide will help reduce friction in those sensitive places where frankly, no one likes that type of friction.
Glide some on your body TODAY! ...Well, maybe wait til Sunday!
Wednesday, March 10, 2010
Leprechaun Sisters
This weekend is our long training run, the SHAMROCK 15K!
Let's take a moment and talk about something almost as important as what we will wear Sunday; properly fueling our bodies during the 24 hours before the event. Being hydrated and well fueled will make a world of difference not only the day of, but the day after as well.
It's by design that our bodies resist strenuous exercise the day after a huge Mexican meal and one too many margaritas! As tasty as it is, jalapeno poppers and tequila is not fuel. (insert sad face here.....)
So, colorful sombreros aside, how do we nourish our bods in prep for the big day?
By now we should be tapering our runs, stretching and icing our muscles and drinking plenty of good old fashioned water.
Saturday evening, dinner will be mostly carbs and a small bit of protein. Brown rice and veggies? Pasta with meat sauce? Yup! Anything you like, which you find calming.
If dinner was early feel free to have a light snack before bed.
Now, you are almost ready for the big day...get plenty of rest, as they say in our family, "time to hit the hay!"
Morning of, (good morning!) enjoy a selection of the of the following: toast with almond butter, yogurt with fresh fruit, cereal, water with chia gel.
Our bodies can handle up to 60g of protien an hour during endurance training, so during the run make sure to stop by the aid station and take in drinks, goo and fruit. But ignore the spectator dudes that are giving away green beer (bad carbs!).
And now, you are ready to run, Sis!
I will leave you with a quote from arguably one of the greatest runners of all time, who hailed from our home town. This is what Steve Prefontaine said while in Junior High after seeing the High School cross country team for the first time:
"What kind of crazy nut would spend two or three hours a day just running?"
Let's take a moment and talk about something almost as important as what we will wear Sunday; properly fueling our bodies during the 24 hours before the event. Being hydrated and well fueled will make a world of difference not only the day of, but the day after as well.
It's by design that our bodies resist strenuous exercise the day after a huge Mexican meal and one too many margaritas! As tasty as it is, jalapeno poppers and tequila is not fuel. (insert sad face here.....)
So, colorful sombreros aside, how do we nourish our bods in prep for the big day?
By now we should be tapering our runs, stretching and icing our muscles and drinking plenty of good old fashioned water.
Saturday evening, dinner will be mostly carbs and a small bit of protein. Brown rice and veggies? Pasta with meat sauce? Yup! Anything you like, which you find calming.
If dinner was early feel free to have a light snack before bed.
Now, you are almost ready for the big day...get plenty of rest, as they say in our family, "time to hit the hay!"
Morning of, (good morning!) enjoy a selection of the of the following: toast with almond butter, yogurt with fresh fruit, cereal, water with chia gel.
Our bodies can handle up to 60g of protien an hour during endurance training, so during the run make sure to stop by the aid station and take in drinks, goo and fruit. But ignore the spectator dudes that are giving away green beer (bad carbs!).
And now, you are ready to run, Sis!
I will leave you with a quote from arguably one of the greatest runners of all time, who hailed from our home town. This is what Steve Prefontaine said while in Junior High after seeing the High School cross country team for the first time:
"What kind of crazy nut would spend two or three hours a day just running?"
See you at the finish line!
Saturday, March 6, 2010
Let's FARTLEK!
"Whaaaaaat?!?" We're serious runners and so we know that the term FARTLEK is not a juvinile term for a natural bodily function.
FARTLEK is a form of running, much like interval training. The technique is to introduce into your normal runs an increased pace for a short period of time, say like 400 m. Then drop back down to your normal stride for recovery period. Speed play will go a long way towards helping you increase the pace for your next run.
So, not only is FARTLEK good for you, it's damn fun to say!
FARTLEK is a form of running, much like interval training. The technique is to introduce into your normal runs an increased pace for a short period of time, say like 400 m. Then drop back down to your normal stride for recovery period. Speed play will go a long way towards helping you increase the pace for your next run.
So, not only is FARTLEK good for you, it's damn fun to say!
Wednesday, March 3, 2010
Banana Lover
For years bananas have gotten somewhat of a bad wrap. Oh, sure, they are a fruit, so they've got that going for them. But since they are a high calorie fruit, dieters around the world have warned one another about them. Remember Elvis? He gained most of his weight by eating banana sandwiches! Of course lets not forget that they were slathered with peanut butter and fried in real butter.
Look at any website about running & nutrition and you will see that The Banana is held in a "banner-istic" kind of way as the food that makes you go ZOOM!
ANYWAY, I'm here to tell you that bananas are to runners as jet fuel is to a 747.
Last Saturday, I ate a banana with a bit of peanut butter (hold the bread & fry pan) about two hours before the First Ever Schindler 5K Challenge (see below for info & results) and I had my best 5k run time EVER. Today, I had a banana around 11 a.m. and threw in some nuts and vegies during the rest of the day and at 3:30 I went out for my 4.5 mile training run and felt GREAT!
Look at any website about running & nutrition and you will see that The Banana is held in a "banner-istic" kind of way as the food that makes you go ZOOM!
Monday, March 1, 2010
Ava's Awesome Almond Butter Chocolate Chip Cookies!
Marge got me a subscription to CLEAN EATING Magazine for Christmas. I made this recipie the other night and they are delicious!
Six ingredients and 20 minutes is all you will need for these no flour, gluten free, low sugar cookies!
INGREDIENTS:
1 cup unsalted almond butter
3/4 cup Sucanat
1 large egg
1/2 tsp baking soda
1/4 tea spoon sea salt
3 oz dark chocolate (70% cocoa or greater) either chips or broken into chunks
STEP ONE: Preheat oven to 350F. Stir together first five ingredients until blended. Stir in chocolate.
STEP TWO: Drop dough by teaspoon full onto parchment lined baking pan. Bake for 10 - 12 minutes or until lightly browned.
STEP THREE: Let cool on baking pan for 5 minutes before transferring to wire rack.
YEILD: about 18 good size cookies
NUTRITION Per Cookie:
calories 110
fat 8 g
carbs 10 g
fiber 1 g
sugars 3 g
protien 2 g
sodium 55 mg
Six ingredients and 20 minutes is all you will need for these no flour, gluten free, low sugar cookies!
INGREDIENTS:
1 cup unsalted almond butter
3/4 cup Sucanat
1 large egg
1/2 tsp baking soda
1/4 tea spoon sea salt
3 oz dark chocolate (70% cocoa or greater) either chips or broken into chunks
STEP ONE: Preheat oven to 350F. Stir together first five ingredients until blended. Stir in chocolate.
STEP TWO: Drop dough by teaspoon full onto parchment lined baking pan. Bake for 10 - 12 minutes or until lightly browned.
STEP THREE: Let cool on baking pan for 5 minutes before transferring to wire rack.
YEILD: about 18 good size cookies
NUTRITION Per Cookie:
calories 110
fat 8 g
carbs 10 g
fiber 1 g
sugars 3 g
protien 2 g
sodium 55 mg
A Chug-a-chug-a...
Today's 4.5 mile run was nothing to write home about...not even really anything to write a blog about either; however, I did learn something today by way of experience. I learned that eating Indian, Bbq & Skyline Chili throughout the weekend does not a fabulous run make. I also learned that I LIKE eating healthy. I mean I really LIKE it. So, today I am back to focusing on CLEAN EATING. Not crazy clean like the cleanse. I get to have limited coffee (feewww!) and shrimp and mushrooms and some limited dairy but I am cutting out gluten again and sugar. My goal is 90% clean for the next two weeks. After that we are going to Oklahoma where I will try to maintain 75% clean (that will take some planning and discipline for sure!).
So, by this time next week I plan on having an AWESOME 4.5 mile run and look forward to telling you all about it!
March 1st!
Today marks the day of a new month.
Today marks the start of the 7th week of our training for the 1/2 marathon.
Today also marks the end of my February Challenge of No Starbucks and No Alcohol. Troy asked me last night if I was going to have Starbucks today and I don't think I will. I don't think I will have wine with dinner tonight, either. For me, this wasn't about stopping cold turkey and then going hog wild, it was about curbing two things in my life that I really (really) enjoy and learning that indeed I can live with out them.
Now about today's run! I ran the 4 1/2 that is on our schedule but stopped my watch at 4 miles. My 4 mile pace was 42:10! What is that, about 10:35 minute pace? I'm proud of that time since the run I did has a bit of an incline.
Now I am going to treat myself and get a 90 minute massage with all the money I saved from No Starbucks and No Alcohol!
Today marks the start of the 7th week of our training for the 1/2 marathon.
Today also marks the end of my February Challenge of No Starbucks and No Alcohol. Troy asked me last night if I was going to have Starbucks today and I don't think I will. I don't think I will have wine with dinner tonight, either. For me, this wasn't about stopping cold turkey and then going hog wild, it was about curbing two things in my life that I really (really) enjoy and learning that indeed I can live with out them.
Now about today's run! I ran the 4 1/2 that is on our schedule but stopped my watch at 4 miles. My 4 mile pace was 42:10! What is that, about 10:35 minute pace? I'm proud of that time since the run I did has a bit of an incline.
Now I am going to treat myself and get a 90 minute massage with all the money I saved from No Starbucks and No Alcohol!
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