Wednesday, August 31, 2011
August miles run: 132.69 (highest ever by 1.01 miles)
August races: 0
August days run: 31 (100%)
Shortest run: 2.15 miles
Longest run: 19.27 miles
Pain: none, although the outside of my left leg is tight
Coming up in September: a life change (heading back to work), my longest run ever, little kid soccer coaching, going to the gym, and learning how to organize a fun run.
Tuesday, August 30, 2011
Last, but most important, thank you to everyone who said congrats and wished me well in my last post. I'm beyond excited to get in the classroom. I'm also petrified to go back to work after all these years, but it is a good petrified. When the unknown comes, I remind myself that it will all work out...it always does. Going back to work is no different, it will all work out.
Wednesday, August 24, 2011
Sunday, August 21, 2011
|They match my shoes|
Yesterday I wore them again...and not only did they match my shoes, but they matched my shorts as well. I put on a white RunningSkirt performance tank to finish the outfit and then completely forgot to take a picture of myself. It was before the sun came up so please forgive me.
Midweek everyone who is in the group gets an e-mail from the coaches letting us know when and where to meet on Saturday for our long run. The past few weeks we've done an out and back so I looked at the map and figured out where the turn around would be (I didn't see a map for Sat's run on the link they sent out). I dropped off a bottle of water there and let ADP know that if the family was up to come by the turn around (a.k.a. park) because I'd love to see them. So, imagine my surprise when we were told we weren't going to be going all the way to the park. Instead we were going to do a 1 mile look twice so we wouldn't have to run up 'the hill.' I was looking forward to seeing my family and running up the hill so I did the loop one time with them and then took off.
I ran alone. I ran alone some more. I kept wondering when everyone was going to catch me (because it is no secret that I'm the slowest). Well, they did when I stopped at mile 6.5 to fill up my water and see the smiling coach who man's that station. By this time the rest of the group had done 7.5 miles. Yeah, I'm slow...but it works for me. I ran with the group and then they turned around at the bottom of the hill and I went up! I ran up the whole thing and it was one of my faster miles!! I got to the park only to find out my family wasn't there (they slept in). I turned around and was greeted with this (I had to stop to get a couple pictures before moving on):
|view from the top of the hill|
|the path goes for a bit and then disappears down the hill|
|RunLove socks after 11 miles|
I kept on chugging along. One foot in front of the other. I loved waving and saying hi to everyone on the course. Pretty soon I was back at the smiling coach which meant there was another 5.5 miles to cover before seeing my car. I chatted with her and she said all the perfect things to me, all things I needed to hear while training for my first marathon. I thanked her for waiting for me, knowing I was the last one to go by. I saw her again 2.5 miles later where the group had more water and fuel.
|nice flowers at the top of the hill|
|top of the hill flowers|
|"R" for right|
Info: RunLove Compression Socks can be purchased at RunningSkirts.com for 32 dollars.
Pros: You can wear them while running or after or both. Great colors (check out the website for the colors). They stay put. They really work.
Cons: I do wish they were a little tighter through the lower calf (where the soleus is).
Disclaimer: I was sent these socks free of charge. The opinions expressed here are mine and mine alone.
Thursday, August 18, 2011
2. I have only run outside a handful of times this month. Part of it is due to our daily schedule and trying to fit all the last minute summer activities in. The other part is the amount of rain we've had. We needed the rain after a hot and dry July, but 6.5" in the first half of August is a bit much.
Wednesday, August 17, 2011
Last night I had an appointment and I mentioned my IT band was getting tight again. No pain, at least not like when my IT band reduced me to walking during a half marathon and then sent me to PT. I've been through this before and my chiropractor talked me through it, made sure I was doing the right exercises, and helped me stretch.
I was surprised when he started working the ITB with his hand. And then he started pushing on it. OMG! I was holding my breath. I was closing my eyes tight. I was sweating. I was trying not to scream as he was working on my ITB. Wow, the pain! It hurt when the PT did something similar 18 months ago, but not so localized and OUCH!
I now know what the pain was - I have black and blue marks where he was working my ITB. The pictures did not turn out. When I left he said there might be some bruising. Apparently he doesn't understand how easily I bruise. Or, that I won't be able to touch that area for a week. Or, that it will be a good three weeks before the bruises finally fade to 'only noticeable if you know there was a black and blue mark there.' I just hope it isn't so tender come Saturday morning when I put on my compression shorts for my long run.
I love my chiropractor, but I think I'm going to let him focus on my back and headaches and take the ITB tightness elsewhere.
FWIW, this morning's 2 miler was no different than any other morning in regards to my ITB.
Sunday, August 14, 2011
Why is it that today I barely remember the nice 9 miles run while the last three stand out so vividly?
One thing I love doing when I get home is to cross off another week of training. This plan is 24 weeks long and I am done with 15 of them!
Thursday: 40 minutes tempo
Saturday: 19 miles (GULP!)
Friday, August 12, 2011
- My running schedule is changing once again. Today was the last day of half-day camp for the kids so I now need to get up early and run or run after ADP gets home. I have a feeling early morning running on the treadmill will win out the majority of weekdays.
- I finally added up my mileage for August. Whoa-Nellie! I think it may be another big, big month for me. I knew training for a marathon would up my mileage, but I didn't expect it to increase that much.
- Earlier this summer I found a chocolate bar in my house that was beyond the date (expiration or sell-by??) printed on the wrapper. Since then I have been doing my best to make sure to check, and then eat, all chocolate in the house. I must like buying Hershey's bars for s'mores because there are too many 6-packs of chocolate in the house especially since we've made s'mores once this year.
- There is no more guessing what NFL team I cheer for because the personalized plates for my car arrived. To my new readers..WELCOME! I love having you here. And so you are clear...I love running but there is something that trumps running: the GREEN BAY PACKERS! I am seriously considering skipping my New Year's Day half marathon because there is no way I'd make it home to watch the whole football game on TV. Yes, I will skip races to watch my beloved Packers.
- I will not complain, but my weight doesn't seem to be going down. Perhaps this is a side effect of #3.
Monday, August 8, 2011
|one of the sunflowers we planted has 8 flowers on it|
|bright sunflower, really bright sky before the clouds came in|
|1 of 8 flowers on the plant|
|time to turn around and go the other way (trail = paved biking path)|
|this sign didn't survive the spring...but they keep mowing around it|
Saturday, August 6, 2011
I put some pictures below but since I'm doing this post from my phone I cannot write between the pictures or it gets deleted ( who knows why).
All in all:
Less than 3 hrs total (breaks included)
10:50/mile ave (breaks included)
I'm happy with the run and really looking forward to "only" 12 miles next weekend.
Friday, August 5, 2011
According to Matthew Alheim, PT, the most common injuries are:
- plantar fascia
- achilles tendonitis
- shin splints
- hip tendonitis/bursitis
- patellar tendonitis
- IT Band
Wednesday, August 3, 2011
|Remember this little picture? (Here it is if you don't remember)|
|I clipped it onto the collar of my shirt even though all the pictures so the clip attached to the front of the shirt.|
|clip on my shirt...I just wasn't a fan of the wrinkle. I did run with it there for a while and the ClipE didn't move. It didn't pull on the technical shirt. It stayed put.|
A little about the ClipE. You can find them on their website, facebook and on twitter (@MyClipE). It looks like they are adding designs all the time. Their website has them priced at $7.95 and you checkout through Amazon (so you know it's safe to buy them on-line). Part of the promo write-up I got says this:
The ClipE was invented by Jessica Bylsma, a professional pilot and avid runner who was dissatisfied with the limited solutions available for restraining her headphone cords while exercising. She searched through the options available on the market, but found them to be either unattractive or ineffective at keeping the cord from bumping around or interfering with movement. "Portable music is a must-have motivator for my workout routine, but I can't have wires getting in the way," says CEO and Founder Jessica Bylsma.
Tuesday, August 2, 2011
Nutrition for the Long Distance Runner by Marci F. Murphy
We need energy and energy come from carbohydrates (CHO), fat and protein.
CHO (she was a huge CHO pusher):
- CHO is the master and is needed for the brain, to burn fat for energy, spares protein, the only macronutrient that can be used to make energy without oxygen
- We need simple and complex CHO. Focus on simple CHO during and after exercise.
- Good CHO choices: whole grains such as wheat bread, brown rice, whole wheat pasta, buckwheat noodles, barley, bulgar wheat, oatmeal, quinoa, spelt berries, basmati rice.
- Good combinations:
- cooked oatmeal or bulgar wheat with milk, dried fruit and nuts
- whole wheat toast with peanut butter
- stir-fry with veggies over brown rice or whole wheat couscous
- fruit/veggie smoothies with peanut butter, yogurt, milk or juices
- fruits/veggies raw for snacks or add cooked to soups and sauces
- milk/alternatives include cow and goat milk, soy, rice, almond milk, cheese and yogurts
- bean/alternatives: beans, lentils, nuts, seeds, and soy (add canned beans to salad or pasta, hummus for snack or sandwiches)
- needed to maintain and development of muscle, recovery and healing
- athletes need more protein because of the energy cost of activity and for growth and repair
- Complete protein:
- eggs, dairy products, meat, high quality fish
- soy products
- Incomplete protein:
- grains, beans, vegetables, fruits, nuts and seeds
- is an energy source at lower intensities
- supports immunity, adds flavor and makes us feel satisfied
- Not all fats are equal
- Good choices: olive oil, canola oil, fish, nuts and seeds, steak cuts that end in "round" or"loin"
- 50-60% CHO (5-10g CHO/kg bodyweight)
- 15-20% protein (.5-1.0g protein/lb bodyweight)
- 20-30% fat
- fruits and veggies should compose 1/3 - 1/2 of a meal
- High energy snacks:
- canned, fresh or dried fruit
- whole grain cereals, bars, bread
- fruit smoothies
- Eating before training/competition
- 24 to 4 hours prior eat high CHO meals (60-70% CHO) with protein (3- oz lean meat) and fat for balance
- Less than 4 hrs: mostly CHO (>2g CHO/kg bodyweight), make it low in fat, fiber and protein to reduce GI distress
- Nothing new on race day
- Training/race lasting longer than an hour:
- 7-10 oz fluid every 20 mins
- 30-60 g CHO/hr
- Practical suggestions:
- sports drinks: 14-19 CHO/1 cup (watch the sugar content)
- sports gels: 24-28 g CHO/packet
- energy bars: 38-45 g CHO/bar
- with gels and bars don't forget to hydrate
- Start soon and replenish often
- After training have
- .5g CHO/lb bodyweight within 15-30 minutes
- 6-29 g protein
- 2 cups fluid for every 1 lb bodyweight lost
- ~300 mg sodium for every 1 lb bodyweight lost
- Practical suggestions 15-40g CHO: orange, 2 graham crackers, 2 fig cookies, 1/2 cup apple sauce, cereal bar, 1 cup chocolate milk, banana, 1 cup yogurt
- Practical suggestions Protein + CHO snacks: yogurt cup + cottage cheese + fruit, PB+J or deli meant on wheat bread, trail mix, sports bars, hummus + pita or raw veggies, chocolate milk
Monday, August 1, 2011
Michael from Slowly Tri-ing asked
What's your favorite race you've ever done and why? Who thought it would be hard to answer with just one race? My favorite fun race was Mud Mania! I also love relays.
|2011 Winter Marathon Relay|
Darlene from My First 5K and More asked:
Where is your favorite place to run? I really love running around my neighborhood. I like the fact that I don't have to get in a car to start my run. It isn't the most scenic, but it is home. If I were to choose another place it would be in northern WI at my mom's cabin. There is a great 5 mile route and the majority of it has water on both sides.
Why did you decide to become a teacher (study to become one)? I've known for a long time I should be a teacher. I just finally completed the coursework for it though. I don't always want to do what is expected or easiest, so it usually takes me a bit to get where I'm going.
Will your hubby also run a marathon someday? Ha, you'll have to ask him. I doubt it, but I will not say never. My love of longer distances is bound to rub off on him, right?
Have you and your hubby ever run a race together? Yes we have. We have run a few, but he usually runs the longer distance and I do the shorter (5k/10K or 3 mile/10K). I think the only time we've done the same distance/race at the same time was when we both ran a 5K in 2010.
|Winter Series #3 2011|
J from Morning Runner asked:
When did you start running? How did you get into running? I wanted a fun course my senior year of college so I took racquetball. Unfortunately, racquetball was only a half-semester (which was a good thing because I sucked at it) so I took track and field the other half-semester. Little did I know we would be running five miles by the end of the semester. The next couple years were up and down with running, but I've kept at it since that course in college.
Marcia from The Studly Runner asked:
What was your first job? Once upon a time I was a babysitter.
Have you ever been fired? Technically, no. One place did try to let me go but it was because I didn't know how much the different steaks on the menu weighed. How in the world am I supposed to know that if you don't tell me first.
What does the ring tone on your cell sound like? Don't know. Someone would have to call it for me to find out.
AJH from Age Groups Rock asked:
What are you most proud of about your kids? I love how they try to solve things they don't understand. They just keep trying until they figure out what they are looking for. I hope this stays with them through their lives.
Katie from Legally Fit asked:
How do you balance training for distance races with raising a family? How appropriate you should ask this now that you will be a mom in a short couple months. My family really supports me in my training. Without them and their support it wouldn't be nearly as easy. I also take the viewpoints of a lot of moms I know: if you have five minutes take those five, if you have an hour then take the hour, don't marry your training plan, relax because it will all work out. And, it is just running. My kids come first and if they have something going on I try to run earlier or later in the day so I don't miss my kids' activities. I also do not put pressure on myself for PR's or running distances I do not enjoy. If I am going to take time away from the family then I'm going to enjoy every step I take.
Why do you love winter so much? ;) I'm comfortable (believe it or not I do NOT like being sweaty)! Plus, I love going out and playing in the snow. There is little better than relaxing in front of a fire while curled up reading a great book.
Candice from I Have Run asked:
Are there any songs you associate with running and why? (For example, there is a song that got me through the last few miles of my first marathon.) There isn't a song I relate to running. I don't run to music very often and when I do it is definitely background noise. Now if you were to ask about TV shows I associate with running I could list off a few series I've watched while on my treadmill.
What is your dream vacation? I want to go to Tuscany, off the beaten path, eat great food, run, drink amazing wine, and relax. Or cruise the Mediterranean. I've been a lot of places and both of those remain on my list.
Do you run while on all your vacations? Vacation isn't something that happens often for me, but when I do go I always pack my running shoes. Vacation is better if I've run.
Christy from My Dirt Road Anthem asked:
What part of MT is your husband from? He's from NW MT...near Flathead Lake
If you could live anywhere where would it be. Harder question than it should be. I'd love to live within driving distance of our families, which would put us in Colorado.
Do you think you will ever be a snowbird? I do not think so only because I love winter so much. Though, the time may come when I want to escape the cold for a month or two (GASP!!) and go south during the winter. Ask me again in 30 or 40 years and I'll have a better answer.
I think that I got them all. If you have more...feel free to ask away and I'll do my best to answer them!