Sunday, August 28, 2011

Half Marathon training - week 5

This is for week 8/22/11to 8/28/11:


Monday: Spin, back and bi's
Tuesday: 4.3 mi. speed (4, 800's with 2 min. jogs)
Wednesday: Spin, chest and tri's, abs
Thursday:  3.5 miles, legs/glutes, shoulders, abs/core
Friday: REST
Saturday: 10 mile long run

Thoughts: I am getting better at going to bed earlier and it's helping. I added in a glutes workout and plan on hitting them 2x's a week.

Running summary: Tuesday  Time: 41:54, avg. pace: 9:37. Thursday was  an easy run. My legs were tired. My friend wasn't feeling well, so we went slow and cut it short. I didn't mind one bit. Time: 37:02, avg. pace: 10:52.
 Saturday's long run was HOT. I thought last week was hot here was the temps at 5:30 am.



I know, I need my head examined. I think most runners are a little crazy.

Time: 1:43:45, avg. pace: 10:23. This was my fastest time for a 10 mile training run. It was unexpected and difficult to maintain. This is what happens when a faster runner joins your group for a run. Before you know it, you are going faster without meaning to.

How is your training?

Half marathon training, week 4

This is for week 8/15/11to 8/21/11:


Monday: Spin, back and bi's, core
Tuesday: 5 mi. tempo (3 miles at 9:05) time: 50:04, avg. pace: 10:00
Wednesday: REST
Thursday:  5 miles, legs, shoulders, chest, tri's and abs
Friday: Spin

Thoughts: Thursday's workout was really tough. I had a busy schedule, and had to do almost full body workout on Thursday. I think I was ready to go to bed by 7.


Running summary: Tuesday's tempo were really hard. I always wake up doubting myself, but I managed to hit my goals.  Time: 50:04, avg. pace: 10:00. Thursday was supposed to be an easy run. Somehow it turned into a tempo.  Some days we feed off of each other's energy. Time: 49:23, avg. pace: 9:52.
 Saturday's long run was HOT. I die. Time: 1:47:02, avg. pace: 10:42.

Friday, August 26, 2011

Half Marathon Training - week 3

Last week my training went like this:

Monday: 60 min. Spin, chest & tri supersets
Tuesday: Run 4.3mi. (2 - 1600's in 8:36 with 800 jogs),  Legs, shoulders abs
Wednesday: 60 min. Spin, back & bi's
Thursday: Run 4.3 miles (easy)
Friday: REST
Saturday: 10 mile long run
Sunday: REST

The temps at 5am at the start of our runs.


Thoughts: I hit all of my goals this week! I think the 2 rest days are helping me recover.

Running summary: Tuesday's mile repeats were really hard. I hit the goal pace and I have never done mile repeats. It was a good challenge.   Thursday was an easy run.  Saturday's long run was a nice easy pace for 10 miles. It was difficult toward the end as the sun was out by that time. I think we may start earlier.


On another note, my friend, Melissa did her first 10 mile run! Yay Melissa!
Here we are after that hot and humid 10 miler!



Thursday, August 18, 2011

Gym etiquette- Top 10

1. Bring a towel.

2. Use the towel.

3. Cover your privates. One would think adults would already do so, but that's not always the case.


4. Soffee's should be worn only when they cover your rear.

5. Sometime soon after you leave your teen years, having the words "JUICY" on your behind is no longer cute.

6. Making grunting noises similar to Conan the Barbarian is just not cool.



7. People wear their iPods usually because THEY DON'T HAVE TIME FOR SMALL TALK!

8. Wear deodorant! (I don't care if you are from a foreign country and that is not your custom.)

9. Don't hog up the machines. You know who you are.

10. Put the weights back where you found them. The gym is not an acceptable place for laziness.

Sunday, August 7, 2011

Disney Marathon 2.0.1.1. (Recap)

Before I completed my first marathon (which was in Oct. 2010), the hubbs and I signed up to run the Disney marathon, "together". I use the term loosely because he's waaaaayyy faster than me. He literally had time to go back to where we were staying, shower, and have time to watch me cross the finish line. It was a fun weekend. We took the kids, and Grandma and Grandpa came to help watch the kids while we were running.


At the Expo. Disney has a great Expo, if you get the chance. Go.


We stayed at a condo and we had some of my running friends over for my healthy version of lasagne. I use turkey and whole wheat noodles instead of ground beef and regular noodles. My friends ran the half marathon on Saturday and were happy for the home cooked meal. They were also going to run the full marathon on Sunday. If you are crazy enough to run both races, it is called the "Goofy Challenge". 


We did our pre-race rituals and laid out all of our race gear the night before.This is important because you don't want to forget anything. I don't know about you, but I am not fully awake until I have some caffeine in my body. We set our alarms for a little after 3am. I know, crazy!

Gear. Check.


Ready to go! I have no idea why my eyes look crazy.

I ran into my friends while heading over to the start line. It was a long trek. If you ever run Disney, plan on getting there super early, as there are thousands of other runners trying to get to the same place.

As with every race, I start checking the weather about 10 days out. This helps in planning. It was in the upper 40's at the start! I wish I would have brought a throw-away jacket. I wore a trash bag to the start line. If you must do this at a race, you won't be the only one. It's a runner's thing. Under that, I ended up wearing my Nike Dri-fit running capris, running sleeves, and tank. I was uncomfortably cold. My muscles were cold, which was no bueno.

Disney has corrals, as do most big races. You are grouped according to a previous time. If you want to stay with a friend, you can move back a corral, but you can't move up.

The countdown was on and the fireworks went off. There was a countdown, fireworks, and music for each corral. That was one of my favorite things. There is so much energy and excitement at the start line. We started off running through Epcot. It was hard to get warm. I think I finally warmed up by the second or third mile.


Can I just say that I am secretly jealous of men because they don't have to wait in a porta potty line? Us girls have to wait in line for those nasty things! Ew!! Especially the ones at races!

Running through the parks was so cool with all of the people there to cheer you on. There were characters and music on the back roads too. Many runners were stopping to take pictures with the characters or by a scenic place. 

I was nearing mile 13 when I started to feel that oh-so-familiar IT band pain. Many of the roads were slanted, especially the on and off ramps between parks. If you know anything about IT Band, uneven roads aggravate it.

I stopped and stretched every chance I got. By mile 14 it was really hurting. This cannot be happening! I have a rule of walking through the water stops. Every time I walked, and started up again, I was near tears. I kept telling myself the pain would subside. It didn't. I really wanted to beat my time from Nike Women's marathon. I knew it wasn't going to happen.

Something a runner must realize during a race is that anything can go wrong. You must be prepared for that, especially mentally. I didn't have my heart set on a specific time goal, I just want to improve as a runner. Although a little disappointed on my injury, I knew not to dwell on the disappointment. Now, I was just focused on finishing.

Mile 15, 16, 17......where is the finish line!!! My pace was so slow, It was almost a walk. If this was a training run, I would have ended it.

Mile 20! I am only a 10k away! For those of you that have ran 26.2, you know that you have to dig deep, especially the last 6.2.
Now my foot hurts....on top!! Sheesh!!

I think somewhere in the last 6 miles, my running partner came around. It was great having her there. We split earlier in the race when I was feeling good and she was taking it easy because she ran the half marathon the day before. No big deal. So I gimped along.

In front of Cinderella's castle.

Random people crossing the finish.

My daughter. She's excited.

All I could think about was the finish line. As we rounded the corner to the final stretch, there was a Gospel group singing. I don't know what they were singing, but it was beautiful. It got me choked up. That and the fact that I knew I would be done soon. I love the end of a race.

Happy to see the finish line!!! Yes!!!


The whole clan. My kids are thrilled.

I need warm clothes and an ice bath, please.

Nothing can top the fact that you set out a goal and you do it! I started at the very bottom, starting the couch to 5k in the fall of 2009. I couldn't run one full minute. To be able to do something I never dreamed I would be capable of....That's why I love running.

Do you have any running goals?

I would like to run maybe one marathon a year, in a different location.








Half Marathon training- week 2

Here's my workout summary for this week:


Mon: 60 min. spin, chest/tri's
Tues: 4.75 mi. tempo run, legs, abs
Wed: 60 min. spin, back, bi's
Thurs: 4.4 mi. easy run
Fri: shoulders, abs
Sat: 9 mile long run
Sun: rest

Thoughts: I missed one workout, which is no biggie. I don't stress if I miss a work out. I took my kids to the pool instead. I also made changes to my leg workout. I added jump rope to the lunge routine. It kept my heart rate elevated, which is my goal, to combine cardio and strength.

Running summary: Tuesday's tempo run was really hard. I am using the Smart Coach from Runner's World as a guide. It called for a 5 mile tempo run with 3 miles at a 9:14 pace. I ran a total of 4.75 and hit my goal pace for the tempo run. Thursday was an easy run. I use "easy" loosely. The temps at 5am when I run can be at hot as 80 degrees. Saturday's long run was a nice easy pace for 9 miles. It was a hot one. A great start to the day and way to end a training week.



Looking ahead: I will keep the current training splits though the end of August. After that I will change things up.

Thursday, August 4, 2011

A day in the life......

A day in the life of a clean eater. That sounds really boring! Ok, I will try to make it fun. I am going to tell you how to eat clean on a normal.......hot......humid.....day.


4:30 am wake up
4:40 eat 1/2 banana before a run
m1: (meal 1) plain oatmeal with blueberries and a splash of skim milk, egg whites, coffee
m2: homemade protein bar
*Dash out the door to run errands.
*While in the middle of 1,001 errands, I hit up Chic Fil A)
m3: Chargrilled chicken sandwich, unsweet tea
m4: 2 protein cookies (recipe coming soon), celery (weird combo but I was hungry and I need to eat more veggies)
m5: 4 egg whites with roasted squash, spinach and salsa on a whole grain wrap, 1 protein cookie



This is not a perfect day, however.....I resisted my kids' waffle fries from Chic Fil A. Yep, I'm pretty proud of that.

Have I told you how much I love Chic Fil A? That's a whole other post. I guess mainly because it's my go-to when I am on the go I know I can get a healthy chicken sandwich. Plus I love their tea.

Oh, and I didn't eat my daughter's chocolate chip cookies! (Showoff!)

Protein Cookie
Don't I look lovely after running errands for FIVE hours in the 94 degree weather???
Oh, and with a 3 and 5 year old?!


What is your go-to meal when you want something healthy?
Mine is the chargrilled chicken sandwich at Chic Fil A or a chicken salad at Moe's. With their yummy salsa, you don't need dressing. 




Wednesday, August 3, 2011

25 pounds

Twenty-five.

Today is a monumental day. Since I started the clean eating lifestyle. I have learned alot. It's been 22 months. I was not fully into it until 8 months ago. I made mistakes and justified my eating with my workouts.

As of today I have lost 25lbs!! Do you know my daughter weighed 25 lbs on her first birthday?!?

True Story.....

That's my daughter. No, she doesn't weigh 25 lbs. anymore! (ok, just a little more than that.....ain't she cute?!)




As I told a friend this morning of my accomplishment, she said, "Really? That's alot, you weren't even big to begin with." I wasn't.

Truth is.....I wasn't overweight. I was average. I didn't plan. I didn't make healthy eating a priority.


Eight months into clean eating.

I kept making excuses and let other things get in the way.


25lbs later

Now I feel like a new person. I am not finished yet.


God gave me this body and I am going to treat it right.

Monday, August 1, 2011

Motivational Monday

Mondays are tough. Period. I've been battling these headaches, I think they are migraines, or allergy related, or hormone related....Or could they be Monday related???  I mustered up the energy to head to spin class.

First of all let me say my spin instructors at LaFitness are AWESOME! I managed to burn close to 600 calories in the class, in spite of not feeling well in the morning.

Afterward, I went over to the free weights and did chest and tri supersets. I love supersets. I got my workout done in 20 minutes and felt GREAT!

I forgot to turn off my Polar heart rate monitor watch until I was almost home. Here are the results! Not bad!!


So there's my motivation for you for the day. Don't doubt yourself. Sometimes you can take what you think might be a crummy day and turn it into a productive one.

Stay hydrated!

Do you ever not feel like working out and have an awesome workout?
I have good days and bad days. I never regret working out.

How do you talk yourself into going to the gym when you would rather stay in your PJ's?
I tell myself that I will feel better if I go.