16 miler, yoga, etc.

This week I only ran 35 miles, which was less than I was supposed to. However, because I was sick last week, and did well on the 3 runs I did run, I'll take that to the bank and not cry about it. Today I did my 16 miler. I thought I was going to have to do it on Wednesday, but I worked things out so I didn't have to. (I did a 10 miler on Wednesday.) I was supposed to run 10 miles at marathon race pace and I ended up with an average pace of 8:09. (I'm happy with that.) I ran it indoors because of my cough and set the treadmill at a 1.0 incline for 5 miles to make up for not running outside. I felt like my body was thanking me for the miles I did at an incline because it stressed different muscles. I had to stop about half way through the run to go to the bathroom. (I wish I could figure out how to not have to do that.) I read online to take Immodium so you don't have to go. I've done that for two half marathons and my stomach was in knots after one, and hurt really bad the last few miles of another. (I attributed it to the Immodium because that didn't happen on the races I didn't take it.) I have to do an 18 miler in two weeks so I think I'll try Immodium again then.

What else...on Tuesday the esposo said I should go to yoga instead of run because evidently I was being moody and he thinks I'm the nicest person ever when I come back from yoga. So, I listened to him, and I'm glad I went. This body needs more stretching...so I guess that was a win, win for both of us.;) Tomorrow we're off to Disneyworld and then California. I'm so excited to run at home in California on my own stopping grounds. Anyways, I'll probably update my training on here sometime within the next few weeks...Happy Holidays running friends!

PS- The cough still persists but I think it's almost gone. (I do cough a lot after my runs though. Not sure why.)

This lady's back in business...

So after taking since last Tuesday off of running, I decided to try and run again today. I'll admit, I still have a cough, but it's not even close to being what it was...so I'm thankful. I did a 3 mile warmup and then did my 4 LT miles at a 7:36 pace! That's "spankin' it" for me, so I was happy about that. I'll admit, since I took the week off, I had a little something to prove, but I just focused and it wasn't all that hard...I cooled down for 2 miles and then coughed a lot after that. I didn't cough while I was running though. Anyways, I hope running fast today won't make my 16 miler on Wednesday hard. Just glad to have a run in the bag this week...Sometimes having to stop makes you realize how great it is.

I can't take it any longer...I'm running this week...

I really struggled not putting in my miles this week. Yes, I'm a little obsessive, which seems to be a common thread among runners. A comment by Thomas, an ultra-marathon guy, gave me just the kind of hope I needed. He said a week off might do me some good, and I might surprise myself and comeback stronger. When I left the doctor's office last Tuesday, my heart kind of broke and I wasn't sure what was going to happen with LA. I'm still not sure what's gonna happen, but starting tomorrow, I'm gonna get back to training my tail off and am going to see where I stand. (On a side note, I'm feeling WAY better, so I feel good about this decision.)

Here's my dilemma...

I'm leaving for Disneyworld on Friday. I plan on continuing my schedule there but am wondering if I should change my 16 mile long run to Wednesday and do a 10 miler on Saturday. It would just make things easier for me and everyone involved...(I'm traveling with 20 people.)

The following is how I've curtailed my runs to this week...

Monday- 9miles w/ 4 at lactate threshold
Tuesday- 5 miles
Wednesday- 16 miles with 10 at marathon race pace
Thursday- 5 miles
Friday- travel to Disneyworld (Flight leaves early)
Saturday- run 10 miles on the 1.5 jog trail at the Disneyland Polynesian Resort.

Am I okay doing my 16 miles on Wednesday or should I keep it on Saturday? I thought since I'm so well rested now, that it might be okay. What do you think?

Out of the game for awhile

Upon doctor's orders, I can't run for awhile. I don't really know what that means for me running the LA marathon. I'm just praying I can knock this thing out this week. I appreciated all of your advice...I was being hard headed and didn't want to quit...I still feel like not listening, but I think I'm going to...At least for now. (The doctor looked at me like I was an idiot for continuing to run like this.) Anyways, wish me luck! I wish I had better news. Couldn't be more disappointed.

Biggest Loser Winner: Danny Cahill + His Song - Second Chance

I'm not very good at watching shows every week, but I sometimes tune into the Biggest Loser and I'm so glad Danny won!!!! Loved that guy. I knew he used to be sort of a rock star and I saw this video online and thought he was really good. I'd totally listen to this while running! The esposo is a little cynical and thought this was a little too commercial...but who cares...Make some money off that million dollar smile Danny! Anyways, after watching that show I'm always inspired to drop a few. Too bad I've only lost 1 pound since I've started training for this marathon. Embarrassing, I know.

8 miles: 4 miles at 7:45 LT pace + Swine Flu Vaccine Side Effects

Yesterday I was a little concerned that I wouldn't be able to complete my LT workout today because of how badly it went last week. I'm still sick but I decided to go run anyways and feel things out...I did a 2 mile warm-up and then felt strained when I started my LT pace. That went away, however, and I felt pretty good. My average pace was 7:45, which is a few seconds better than I've ever done. Yeahaawww!

I read all of the side effects for the nasal swine flu vaccine and I've had a lot of them. (No wonder I could barely run the day after.) Regretting that I got it, but feeling a little better...I swigged apple cider vinegar yesterday and that actually made me feel less congested. Hoping to stick to the plan this week...

Training for a Marathon Sick: What do you do?

I was all worried about my 14 miler this week because my 8 miler went to the crapper on Wednesday because I was sick...Actually, I'm still sick but the run actually went okay. I was bummed I had to extend my 8 miler across two days to finish it, but at least I got my other two major runs in. (10 miler on Monday and the 14 miler yesterday.) I was supposed to log 40 miles this week and I logged 40.5, just by accident. I'm just glad I got the miles in. This week my long run is going to be upped to 15 miles. I've only run that far once, so this is where things could start getting hairy for me...We'll see how my body fares.

Anyways, I don't know whether to hold back because I still have a sore throat, cough, and congestion, or whether I should continue to try to do my schedule without alterations. What do you do when you're sick and training for a marathon? I know we just have to listen to our own bodies but do you have any advice?

Chicken Shawarma Recipe, H1N1 Shot, + 14 Miles Manana

The past few days have been depressing running wise. Early this week I got the H1N1 flu shot with my son because we're going to Disneyworld over the holidays. (I don't like getting those sorts of things, but because of all the traveling we're doing in December, I finally decided to do it.) I already had sort of a cold, and the combination of that and the shot, I think, have just made me down in the dumps and lethargic. On Wednesday I was supposed to do an 8 mile run with 4 miles at LT pace, but I only ran 3.5 miles with 1 mile at LT pace. The next day I ran 4 miles with 2 at LT pace to catch up on mileage. Major bummer. I was thinking that my LT pace was going to to be faster this week. I'm trying to take care of myself though, while still getting in the miles. Hopefully my 14 mile run tomorrow goes well. I still have this itch in my throat that won't go away and I hope it doesn't get worse.

On another note, I made Chicken Shawarma this week and it was really good. I think I mentioned before that I love Eastern European food because of my Armenian heritage. I've had Chicken Shawarma before, but found this recipe on CookingLight and decided to try it. The esposo told me to not put the yogurt mixture on his, but I didn't anyways, and he liked it. (He doesn't always thank me when I ignore is picky food wishes, but he did this time.) Anyways, this recipe is healthy and good. It also tasted great with whole wheat pita. Try it, it won't disappoint.

Week 2 + 36 miles completed

Today I did my 13 mile run. I usually eat well before runs but ran today on a bowl of cocoa puffs and feel that was one reason I felt like shiz during the 8 miles I ran at marathon pace. My goal was to run an average 8:20 pace but I averaged 8:12, which I feel good about. I brought a strawberry-banana Powerbar gel, and decided to use that instead of the rest of my Swedish fish. (I used the candy for the first half of my run.) I chugged the gel with tons of water and I could barely taste it, thankfully.
This week I have 40 miles on the schedule with a 14 mile long run. 16 weeks to go!

Product Review: Recovery Socks

I've been wearing Recovery Socks for the past few weeks and posted a review here. I thought I'd share my review with you guys again on my blog, since Friday OFFICIALLY marks the start of the Christmas shopping season. Do you like our ghetto Christms tree? Anyways, here's the review:

After running several half marathons, I finally decided it’s time to knock the full 26.2 off my bucket list. Consequently, I’ve been on the look out for products that will help me remain injury free while logging more miles than I’m accustomed to. I read about Recovery Socks on several different blogs and forums, but decided I needed to check out the hype when I read in “Advanced Marathoning” that Paula Radcliffe, the Marathon World Record Holder, swears by compression clothing. Wearing Recovery Socks, may never give me her abs or talent, but if an elite athlete like Radcliffe believes in similar technology, I’ll take her at her word.

According to the Recovery Sock website, these socks are “not simply a graduated compression sock.” The site claims that “the Recovery Sock’s advantage is that it’s compression socks incorporate a Patented Graduated Compression design that enhances and stimulates circulation in the lower leg - making it a superior sock.” That sounded good to me, so I decided to put Recovery Socks to the test for a few weeks to see if they improved my performance and recovery.

I wore the socks during and after 3 runs above 10 miles, and only after a few other runs. Judging from the few weeks I’ve used the socks, I believe that the benefits of Recovery Socks increase when used for both running and recovery. My legs felt fresher following days I used the socks in my training. Furthermore, as I increase my mileage, I’m concerned with preventing cramps and lactate acid build up, and it seems the socks have helped prevent both of these problems. That being said, Recovery Socks are not a supplement for stretching and proper training. I still feel the minor aches and pains of someone preparing for a marathon. However, I think these socks are well worth the price and would be beneficial to any runner currently running medium to long distances.

My only beef with Recovery Socks is that they don’t come in more colors. I ordered mine in black but they also come in white, grey, fuchsia, and lime green. I like the grey socks as well, but would like to see more colors offered. (Not all chick runners want to rock Barbie pink.) My black socks kind of look like business socks, but my husband thinks I look good in them and frankly, so do I.;) If my Recovery Socks keep living up to all they're claimed to be, this runner won’t be bashful to wear them on race day.

A favorite food blog, swedish fish, and 10 miles

In the spirit of Thanksgiving, I thought I'd share with you a favorite food blog that has a ton of great recipes, that are not always nutrient dense, but worth the calories. You can find it HERE. I'm not afraid of caloric food, but if I'm going to waste a lot calories on something, it better taste good! (Maybe that's why I don't lose a lot of weight running.;)

Speaking of fuel, I was reading a thread that I can't find again in the million threads in the Runnersworld forum, on what different people use as fuel. I've written on various occasions how my gels are making me want to gag, so today I bought a bag of Swedish Fish to use on my 10 mile run. Gels have always seemed to me like they'd be way more effective than candy, but after reading a few people on Runnersworld swear by Swedish Fish, I thought I'd give them a try. My problem wasn't gagging them down, but eating them too quickly. My run went well, but I'm not sure if it was due to the fish. I bought another bag to use on my 13 miler on Saturday and I'll try them again on longer runs.

Other people suggested sports jelly beans, (which I heard were nothing but glorified jelly beans with extra salt, and prunes...) I think I'll try the jelly beans next. In the end, I'll probably stick to the gels or GU chomps for my marathon, (just because I have it engrained in my mind that those are better), but it doesn't hurt to try new things.

HAPPY THANKSGIVING!

12 mile run completed: 17 weeks to go!

I was glad to complete my 12 mile run yesterday pretty easily, (at an average 9:27 pace,) and have a week of marathon training completed. My ankles and knees feel a little sore but I'm really being hypersensitive about any pains because I have this fear I'm going to get hurt and won't be able to finish my training...I'm gonna think good thoughts and hope for the best though.

I was supposed to run 33 miles this week and accomplished that. I was also glad that my 4 mile lactate threshold attempt on my 8 mile run on Monday was successful. I know people have different ways of calculating that but I'm just using my best half marathon pace as mentioned in Advanced Marathoning. (7:47) I'll try harder on that though, as my training progresses.

Anyways, here's my schedule for this week:

Monday- 8 miles w/ 10 x 100 m strides
Tuesday- Rest or cross training
Wednesday- 10 miles -general aerobic
Thursday- Rest or cross training
Friday- 5 mile Recovery run
Saturday- 13 miles with 8 at marathon race pace

Total Miles: 36

I know I won't qualify for Boston on my first marathon. I don't even know if it's realistic for me to shoot for running under 4 hours, but I think that's very possible and something I'd be proud of. I've been a little torn about whether or not I should train like I was going to qualify for Boston, (with an 8:20 race pace,) and just hope I make it in under 4 hours on race day, or if I should train at a slower pace so I don't get hurt. When I have goals in my mind I tend to be an all or nothing kind of person, and so I've gone back and forth on this. Any suggestions?

Armenian Rice Pilaf, Yoga, Miles

Tonight I'm going to my second yoga class of the week. I took a yoga class like 5 years ago in college, and enjoyed it, but after the class on Tuesday, I really felt like a new person. Perhaps it's because I'm the world's worst stretcher, or maybe I just needed a mental and physical break, but I felt like my body was telling me, "please do this more often, Laura." So, I'm gonna go ahead and listen to myself.

I wore my REALLY worn out Brooks Ghost shoes last night to do my 9 mile run and I came back with new pains that I usually don't feel when I run so slow. I'm getting a new pair of shoes for Christmas, so I was just trying to get the last wear out of a few of my older pairs of shoes. Runner's World has given rave reviews to the new Brooks Ghost 2 shoes, and those are really tempting to me, but I think I'm just going go with my Mizuno Waverider 12's again.

On to the recipe...

I'm a quarter Armenian and really, the only thing I have to show for it, is olive skin and knowing how to cook some dang good food. I thought I'd share a good Armenian Rice Pilaf recipe that my husband loves because everyone can use another way to cook rice.

Armenian Rice Pilaf

-2 T. butter
-1/2 cup vermicelli; broken in little pieces
-1 cup rice
-1 1/2 cups chicken broth

1. Heat butter in saucepan until frothy.
2. Add vermicelli; saute until golden. (Watch this carefully or it will burn.)
3. Add rice, stir.
4. Add chicken broth, stir to mix.
5. Bring to boil.
5. Lower hear and cover and cook for 18 minutes on simmer.

8 miles: 4 at Lactate Threshold

Today I ran 8 miles. The first two I warmed up, the middle 4 I ran at a 7:47 pace, and the last 2 I cooled down. I felt good and it wasn't very difficult again. I don't own a Garmin so I do most of my lactate threshold miles on the 'mill. (I can't really think of an alternative.) Do people without a Garmin just carry around a pen and paper when they run? Seriously, I guess I'm not the sharpest crayon in the box, because I haven't figured out how Garminless people track their pace unless they are just averaging. Seems too tedious for me...

Anyways, this hasn't been a huge problem for me because I like running both outside and on the treadmill, but I understand that the closer I can get to running like I will be on race day, the better off I'll be. I'll just do what I can, I guess.

Tomorrow is a rest day and I think I'm gonna do a yoga class.

11 miles + Ellie Krieger Parmesan Mashed Potatoes

Today I ran 11 miles at about an average 9:20 pace. Sometimes it feels great to run slow. The hardest thing about my run was choking down my GU Roctane. I barely ate half of it. I don't know what to do. I've tried the shot blocks, but I had a problem with their consistency too. I've always disliked GU, but for some reason it's become less manageable. I guess I'll stop complaining and just deal with it.

This week I was supposed to run 30 miles, but I only ran 28. Oh well, at least I didn't short change my longer runs. Next week is the first week of my marathon schedule. I'm so excited to finally start! I've been talking about it forever now...Here's what my first week looks like:

Monday-8 miles with 4 at LT pace (7:47)
Tuesday- Rest
Wednesday- 9 general aerobic
Thursday- Rest
Friday- 4 miles
Saturday- 12 miles

Oh, and before I forget, I was gonna share a healthy mashed potatoes recipe. I know a lot of runners like pasta, and I think it's okay, but I'm not in love with it. Consequently, I need others sources of food to carb load. Ellie Krieger is one of my favorite Food Network chefs, and I recently tried her Parmesan Mashed Potatoes. This recipe's secret is two ingredients: Yukon potatoes and buttermilk. The combination of these ingredients makes for really creamy potatoes without using all the butter. The esposo said these were good enough for Thanksgiving, and while I think they're definitely great, I probably wouldn't serve them then. I'm usually the one who makes healthier food choices, but when it comes to Thanksgiving, I prefer foods that would give me coronary problems if eaten regularly. If you're looking for another source of carbs though, these taters' are a good bet!

7 miles: 3 at Lactate Threshold

Tonight I ran 7 miles. The first 2 I warmed up, the next 3 were at my lactate threshold pace (7:47), and the last 2 I cooled down. Last week I tried doing my LT pace for 2 miles and while I succeeded, I felt like I was going to die. Tonight I hit that pace for 3 miles and felt great. I wish I could account for the difference. I need to be better at accounting for every little thing like Jess or Lindsay...Maybe one day, when I'm all grown up and not a novice.

31 miles done + long run today

I was scheduled to run 30 miles this week but ran 31. Booyahh!! It felt good to finish my week running 10 miles today. (Sunday is my rest day so my week ends on Saturdays.) I ran at about a 9:30 pace and just took it easy. I came home and drank my Vanilla Whey Protein smoothie and felt awesome. I need to be better at stretching after my runs though. I'm not terrific at it...Actually I suck. Maybe stretching before I get home would resolve this problem because once I walk through the door Baby J wants all my attention. I also wasn't very good at getting my arm workouts in. I only did one.

Anyways, next week is my last week before I start my marathon schedule. Hurray. I'm gonna shoot for 30 miles again. Here's what my week looks like:

Monday: 3 miles + arms
Tuesday: 7 miles (3 at lactate threshold pace 7:47)
Wednesday: 3 miles + arms
Thursday: 6 miles
Friday: Rest
Saturday: 11 miles (Between 9 and 9:46 pace)
Sunday: Rest

Vanilla Gu Makes Me Want to Vomit

Friday I went to my local running store to find a replacement for the Vanilla Powerbar Gel and GU I've been using. Recently, I've barely been able to get down even a little bit of it without wanting to hurl. So, with the recommendation of the store owner, I bought GuRoctane, Accel Gel, and E-Gel. I'm gonna give them all a try and see if my gag reflexes subside. I'll use them on my next long runs and write a review when I get a chance. The Jelly Bellys looked better than anything but I've heard the sport version are just glorified jelly beans with added salt. What looks too good to be true, probably is.

Lactate Threshold Test

Last night during my 6 mile run, I decided to try out my Lactate Threshold Pace since I'll have to run it for 4 miles on the first week of my marathon schedule. According to Advanced Marathoning, your Lactate Threshold pace should be similar to your half marathon pace, so I shot for a 7:50 pace for two miles. I accomplished this, but I didn't think it would be so hard. Granted, I ran that pace for my last half marathon in August, and I'm not in as good of shape, but I was a little bummed that I looked like I had just gone through labor when I got off the treadmill. (Actually, I might have looked a little better on the hospital bed.) I'm going to shoot for a 3 mile 7:47 lactate threshold pace next week and see how I feel. Hopefully I was just having a bad day, but I kind of regret just logging miles instead of doing speed work during this time that I've been building a base again. I opted for just logging miles because I've wanted to save my energy for my 18 week schedule and I haven't wanted to get hurt. Maybe I'll have to readjust my goals.

A remake of Mark Bittman's Spinach, Bacon, and Sweet Potatoe Salad

I've decided to care about my blog more. Consequently, I've made the goal to post 3 times a week. One of those days, I'll devote to a nutrient dense recipe I've recently made.

After coming across Mark Bittman in the October 2009 issue of Runner's World, I decided he's definitely my new culinary crush. I first tried his Cassoulet with Lots of Vegetables with great success, and then I made his Spinach, Bacon, and Sweet Potato Salad. I LOVED both of these recipes and have now added them to my food rotation.

Bittman's Culinary philosophy is a lot like Michael Pollan's, in that he believes in eating less meat, more plants, and in keeping food as close to it's natural state as possible. That mindset sounds logical to me. I don't always eat this way, but I'm constantly on the look out for tasty recipes that at least loosely follow this culinary viewpoint.

I decided to try Bittman's Sweet Potato Salad because a)I loved his Cassoulet and b) I heard the fastest man in the world, Hussein Bolt, grew up on sweet potatoes.



I think it's very logical to deduct that Bolt's amazing speed and muscular physique have almost everything to do with his consumption of sweet potatoes and only a small part to do with genetics and training. In fact, in preparation for LA I may stop running all together and just start eating sweet potatoes in large quantities.

Anyways, today I made Bittman's Sweet Potato Salad for the 2nd time, but instead of adding cumin to the potatoes I drizzled them with honey and used my own salad dressing. (Two parts balsamic to every one part olive oil + oregano to taste.) Sometimes I add sugar to my dressing, but I didn't today because I had already added honey to the recipe. Bittman's citrus dressing is also great; just don't feel like you need the exact ingredients in order to try this salad because it's very versatile. My results were DIVINE!



PS: If you're interested in trying more Mark Bittman recipes, How to Cook Everything and Mark Bittman's Kitchen Express are on my wish list. I'm currently reading Food Matters, which is a great book, but there aren't a ton of recipes.

27 miles and Sarah Palin

This week I was suppose to run 30 miles but I ran 27. I missed my 3 mile run on Friday because I had an appointment to get new glasses and went to a Halloween party...Just didn't fit it in. I don't really feel that bad though. All my runs went well this week and I'm excited to have 2 more weeks before I officially start my marathon schedule.

This week I'm going to follow a schedule similar to last week, but just run a 10 mile long run instead of 9. I read in Advanced Marathoning that one of the best things you can do for your leg muscles as a runner is hills. Consequently, I'm gonna make sure I get in one hill workout this week. I'm also gonna drop my lower body workout and add another upperbody workout.

Here's the run down:

Monday: 3 miles + upper body workout
Tuesday: 6 miles (hills or progression run)
Wednesday: 3 miles + upper body workout
Thursday: 6 miles (hills or progression run)
Friday: 2 miles + upper body workout
Saturday: 10 mile long run

Total Miles: 30 miles

For kicks and giggles, here's a Halloween pic of me as Sarah Palin:



I was going for sort of the Tina Fey version. Palin is kind of irritating to me, but I've gotta give the woman some props for being a runner!

Recap of Week and Look at Next Week: 10/26-10/31

This week I ran 29 miles, ending with an 8 mile run on Saturday. I'm just trying to build a base before my marathon program begins. I asked, Aron, from Runner's Rambles what schedule she uses and she introduced me to Pfitzinger plans. I've decided I'm going to do his plan that peaks at a 55 mile week and is 18 weeks long. I was originally going to use the FIRST training plan because I really enjoyed using the FIRST half marathon plan on my last half marathon. However, I decided to go with the Pfitz plan because I felt like I would rather put in more miles and run a little slower than the FIRST plan recommends. We'll see how this decision plays out.

This week I'm going to try and run 30 miles, ending with a 9 mile long run. I'm going to increase my long run by a mile every week until the first week of my training, which includes a 12 mile long run.

Here's my plan this week:
Monday: 3 miles + upperbody workout
Tuesday: 6 mile progression run
Wednesday: 3 miles + lower workout
Thursday: 6 mile progression run
Friday: 3 miles + upperbody workout
Saturday: 9 mile long run between an 8:46 and 9:46 pace

I've decided to do a lot of progression runs while building my base so I can still reach faster paces, but avoid injury. Ending at a faster pace than I start also helps me end my workout on a positive note. I can tell I've gotten a lot stronger because I've finally been consistent lifting weights. I plan on continuing this routine until my schedule starts, and will then reevaluate.

7 Mile Long Run

Usually, 7 miles isn't much of a long run, but it was long for me today. I haven't run a ton of long distances since my last half marathon, and so it felt good to get more than a few miles under my belt. I actually felt great, minus the vanilla Powerbar gel I took that tasted like poo. They usually taste bad to me, but this one tasted REALLY bad. I'm going to try hard with nutrition this training cycle. I've been against making a food journal because I think food was created specifically for my personal enjoyment, but if I'm going to run a FULL marathon, than I might as well do my best to lose a few pounds. We'll see...

5 mile Progression Run

Yesterday's workout: 5 mile progression run 9-7:30 pace
Today's workout: 3 miles + upper body workout

Yesterday I ran a 5 mile progression run at the gym. I started around 9 minute miles and ended up around 7:30 miles. It went well and I felt good. Today I'm going to run 3 miles and do my upperbody workout. I'm getting excited to start my training schedule but I know I have some more time to log miles. Getting excited...

Monday- 2 miles at a 2.5 incline + upperbody workout (I was supposed to run a mile after the workout but I didn't.) Completed
Tuesday- 6.1 miles (half of the course uphill) Completed

On schedule for the rest of the week:

Wednesday: 3 miles at an incline + lower body workout

Thursday: 6 miles at an 8:30 pace

Friday: 3 miles at an incline + upperbody workout

Saturday: 6 miles an an 8:30 pace

I haven't really known whether I should do speedwork or just log runs before I start my marathon training schedule. My worry is that I'll peak too soon if I start the speedwork, but if I don't do it, I'm concerned I'll just be training myself to be slow.

I decided to run in the afternoon today instead of at night, and I like that so much more. I'm so tired at night, I just want to get things done with. The thing is, I don't always have a choice because I go when the husband is home and Baby "J" is sleeping. I also started taking whey protein after workouts, so I'll return and report if that makes a difference.

Running Plan for 9/28- 10/3

Monday- 5 mile run (completed) Didn't worry about meeting a certain pace but I did speed up progressively.
Tuesday- 3 mile run + upperbody workout
Wednesday- 2 miles easy, 3 miles Steady State?, 1 mile easy
Thursday- 2 miles + upperbody workout
Friday- Stationary Cycle 45 minutes
Saturday- 8 miles @ HMP + 20 seconds


Last week's running went well but I skipped Saturday because Baby J and I had a bad cold and I'm trying not to get more sick. I often get really sick with a cold in the winter and that's the last thing I need as I start marathon training. I still have a stuffy nose but I don't feel like I got hit by a train anymore, so that's good. I think I'm going to use the FIRST running schedule again for this marathon. (That's what I used for my last half marathon and I loved it.) If you have a good thing, why change it? I think I'm going to add another day of running and make sure it's at an incline.

I've had a hard time figuring out what some of the abbreviations mean on the schedule though, and I haven't been able to find them on the website. Since my marathon schedule isn't starting until Novemeber I thought I'd work off the half marathon one. Does anyone have any idea what ST pace means? I sure don't. I just put a Steady-state pace for that one, (from the McMillan's running calculator,) but I know that's probably not what it means. Anyways, onward and upward this week...Even though I took a month off of running I still feel like I have gas left in the tank, so I'm glad about that.

Good Running Food and Training

I saw this recipe in Runner's World last week and I finally made it last night. Loved, loved, loved it. I used Italian Sausage and only used parsley for herbs because I didn't have the other stuff. I'm always on a search for recipes that have a ton of nutrients and taste and this definitely fit the bill.

I'm a little sore from all the weight lifting I've done this week, but it feels really good. I had posted "before" marathon pics but the esposo thought it was funny I did that, so I felt stupid and took them down. I'll make a new post about my running and health goals soon.

Before I sign off, one of my favorite running bloggers is Jess. She's a speedster for sure. She has a triggerpoint giveaway on her blog that you all should check out. It's for one of those foam things to roll out your legs that so many people swear by. I totally want one! Enter the giveaway here.

Below are a few pics of me and my family from a hike we went on this week. Aren't my boys cute?! Enjoy!

Pre Marathon Training Plan 9/21-9/26

Monday- Run to gym, upper-body lifting routine, run home
Tuesday- 5 mile easy run at 8:29 pace
Wednesday- 3 miles plus lower-body lifting routine
Thursday- 5 mile easy run 8:29 pace
Friday- 2 miles, upper body lifting routine
Saturday- 7 mile long run at 8:29-9:29 pace

I have some time before my schedule starts. My plan right now is to get back into a running routine and start weight lifting. My legs are strong but my upper body is not, and I'd like to be more balanced. Consequently, I've decided I'm going to lift 3 times a week atleast until my schedule starts. I haven't decided which marathon schedule I'm going to use. I'm still deciding between a FIRST schedule, one of Hal Higdon's, or a mixture of both. I saw online that there are a lot of marathon books at the library, so I may go there today and check out a few.

Think I'm Signing Up for the LA Marathon

So I know in my last post I said I was going to take a break from running and have a baby, but I think my husband and I are going to hold off a bit. In the meantime, I've decided that I want to run the LA Marathon on March 21st. They have a new course from Dodger Stadium to the Santa Monica Pier that looks so fun. I think LA is a great first marathon for me because a) I have a lot of history in LA, b) I can stay with my Grandma the night before, and c) it takes place on my Grandpa's birthday that passed away this year.

I'm kind of concerned that I basically took a month off of running, but I've run a lot this week and I think I'm back in business. At first I thought I was going to set a really crazy goal for this marathon, but I think I'm just going to try and run it under 4 hours. According to the McMillian Running Calculator, my half marathon times would put me within range to qualify for Boston, but who am I kidding? I've never run a full marathon before...My schedule starts in November, so I guess I'm gonna make my own schedule until then. In any case, I'm excited to have a new goal and race to look forward too. Something fills missing in my life without that...

Missing in Action

People have started noticing that I've been missing in action since my last race. My husband and I have talked a lot, and we decided for me to slow down on my training in the hopes of having baby number #2. I haven't decided if I'm going to blog while I'm pregnant. I think people's blogs are much more interesting when they're training for races than just trying to stay in shape. However, I may keep posting just to keep myself accountable and maybe be of service to any runners trying to figure out nutrition or what to do when you're growing a baby...I already don't know what to do with myself since I'm not planning my life around races.

My goals after baby number #2 are the same ones I had before: 1. To run a sub 1:40 half marathon, and to run the California International Marathon. I've been concerned about how long it will take me to get back into shape again, but I ordered this book by Runner's World that I'm so excited about. I guess it's supposed to give you a play by play of how much you should run and eat during pregnancy...Just what I was looking for.

Anyways, I'm still going to the gym and stuff, but there might not be any posts for awhile. Don't count me out though, because I'll be back with a vengeance!

Provo River Half Marathon Report - August 8, 2009

(I'm gonna add pictures to this post when I get around to it, so stay tuned.;)

Today I ran my long awaited, 4th half marathon. Okay, so maybe I haven't been waiting that long to run it but the past few weeks have gone by SO slowly. The esposo usually drives me to my races, but I was "supposed" to be in the parking lot at 4:45am this morning so I let him and Baby J sleep in. I don't run in the morning, and I had never gotten up to run a race that early in the morning, so this was a new thing for me.

I got ready, had a piece of peanut butter toast, started drinking a Powerade, and took an Immodium. I couldn't find the stopwatch I usually run with, so I used an old one that I didn't know how to work very well. (Yes, that was blatant foreshadowing.) I got to the start of the race and their were several buses lined up. I got on the second one and we were off pretty quickly. My fellow runners and I were taken up the Provo Canyon and then past Vivian park, which was about 5 miles up a steep hill. It was still really dark outside, but I saw about 40 people standing around next to a bunch of porta-potties. We then waited for what seemed like forever. I popped about 3 blackberry shot blocks while standing there. I've been fighting off a cold, and it was really cold for August, so I also made frequent trips to the porta-potties to blow my runny nose and pass time. I started worrying that my immune system was gonna slow me down during the race but knew there wasn't anything I could do about it now. (Just to add a fun fact, I read recently that you're 6 times more like to get an infection after running a marathon because your immune system is suppressed.) So, cheers to recovery time I guess.

Per advice I received on the Marathon Mommies blog, I started taking Immodium before my last two half marathons so nature wouldn't call while I was running. In the Provo City half, it worked like a charm. The second time I ran the Salt Lake half, it worked well too, until after the race when I started getting sharp pains in my stomach. After realizing that the race wasn't gonna start when I thought it was, I started worrying that I would start getting the sharp pains this time during the race, since I took it so early. Having to wait so long sure gave me a lot of time to second guess myself.

The race finally started at around 7:05. I was off to a quick start, but screwed up my watch at the start, and consequently, wasn't able to time my race. You'd think with a college degree I'd be able to figure out how to use a stop watch, but I guess I'm not the sharpest crayon in the box. I even practiced last night because it wasn't my normal watch, but I started the timer too early and then tried to stop it, and never got to the right screen again. I figured I'd just try to judge how fast I was running from the markers and people around me, and hoped for the best. Unfortunately, I didn't see any mile markers until mile 5, which was a major bummer. I thought I was running at a good pace though, so I wasn't too concerned. Around mile 7 there was a turn-a-bout where we ran back up the canyon, uphill, for probably a little less than a mile. I also wasn't expecting that, but it didn't turn out to be a huge deal to me.

I was bugged that there weren't as many aid stations as I thought there were gonna be, because I felt thirsty a lot of the time. I took my Vanilla Powergel around mile 7 with no water until like mile 9 I think. (I don't remember.) For the next few miles I was feeling okay. Then around mile 11 I started getting sharp pains in my stomach, reminiscent of those I felt after the Salt Lake half. I slowed down significantly and was moaning out loud. (So embarrassing.) A girl running next to me looked at me with a concerned look and I started feeling like I wasn't gonna finish the race. I'm glad there weren't a lot of people on the trail running the other direction because my face must have looked so sad. I started feeling like such a loser thinking about facing my husband and brother at the end waiting for me. I didn't want to let them down. I started speeding up and just decided to fight through it. (I don't usually get too many pains in my side while I'm running this distance, so the only thing I could think of that was causing my pain was my stupid Immodium.) I'd say about half way through mile 12 I started feeling a better and the pain subsided. I wasn't sure how far it was to the finish, but when I started seeing more people surrounding the path, I decided to kick it in. Even though I was unsure on what my time was going to be, I felt really cool because people started cheering me on because I was giving it everything I had. My official time was quickly posted on a tree at the end, which I thought was super cool. I finished the race in 1:42.35. (That's a 7:50 pace.) I met my goal and set a new PR, so I was happy about that, but somehow it felt a little anti-climatic because of the way I struggled the last few miles.

But anyways...it feels great to have met my goal. I feel like I'm starting to tap into something I haven't found before with my running, and I'm excited to set the bar a little higher and run another race.

Easy Run and 4 week 10k schedule

Today's Workout: 3 mile easy run at an 8:49 pace.

Tomorrow's Workout: REST

Saturdays RACE DAY!

I'm getting antsy to run my race. It's easier to not meet your goals when you don't tell the whole world what your goal is. Now I'm gonna feel like a loser if I fail.:) I guess that gives me some added motivation!

The esposo told me today that he's really losing motivation to workout. He was a football player, not a runner, but I convinced him to run the Swiss Days 10k with me on September 5th. That gives us roughly a month to train. He ran it last year with me a few months after I had BabyJ and vowed never to run a 10k again. He's gonna be hooked before he knows it.

Anyways, I decided to use the Runner's World SmartCoach to make a 4 week training schedule for myself. I want to try and run the race at a 7:35 pace, which I think may be stretching it because two parts are uphill and it isn't considered to be the easiest 10k. I printed out the schedule but I'm so confused why it has me running my easy and long runs at a 9:18 pace. I don't really understand how that's gonna translate to a 7:35 pace. Maybe I need to keep looking for a better schedule...If anyone out there has used SmartCoach or another short schedule with success, please let me know! I have no idea what to do.

Maybe I'll make my own schedule using the McMillan Running Calculator Marlene sent me.

Speedwork and New Running Songs

Workout Today: 10 minute warm-up at a 8:47 pace. 6 X 400's at a 6:07 pace. 1 mile at a 8:34 pace.

Workout Tomorrow: Maybe rollerblading.

I was feeling cliche with the "thoughts" I was putting in my posts, so I'll just stick to bold workout updates. I FINALLY got new running tunes today and Icecube definitely helped me put my "back into it." It's amazing what peppy music can do for you. I'm a pretty tame person so don't tell my church congregation I'm a closet Eminem fan. Haha. His songs are so awesome to run to.

Here are 20 tunes that are putting a skip in my step...

(If you don't like hearing potty words like me, you can find a lot of clean(er) versions of some of these songs online...)


1. Don't Stop till You Get Enough - Michael Jackson
2. Fighter - Christina Aguilera
3. Lose Yourself -Eminem
4. Feeling Good - Michael Buble
5. Sing for the Moment - Eminem
6. I'm a Survivor - Destiny's Child
7. The Time of My Life - David Cook
8. Hands Up - Black Eyed Peas
9. Let's Get It Started - Black Eyed Peas
10. My Milkshake - Kelis
11. Thriller - Michael Jackson
12. Numb - Linkin Park
13. Till I Collapse - Eminem
14. Cup of Life - Ricky Martin
15. Sabatoge - Beastie Boys
16. Running - No Doubt
17. Cryin' - Aerosmith
18. The Final Countdown - Europe
19. Loser - Beck
20. Icecube - You Can Do It (Put Your Back Into It)

PS- If any of you watch "The Next Foodnetwork Star" I was so bummed Jeffrey didn't win. The end.

Last Long Run Before Race

Today's Workout: 8 miles. First 4 miles at an 8:03 pace. RI for 45 seconds to chug Powerade. Last 4 miles at an 8:05 pace.

Tomorrow's Workout: Rest

Glance at Next Week:

Monday:
Yoga- Gold's Gym

Tuesday:
10-20 minute warm-up
6 x 400m (400m RI)
10 minute cool-down

Wednesday:
Yoga- Gold's Gym

Thursday:
3 mile run, easy & relaxed

Friday:
Rest

Saturday:
RACE DAY!

I know my schedule said to run my last long run today at an 8:20 pace and I ran faster than that. I also know that that might have been a bad idea...If it was, I'll learn from it, and if it wasn't, I'll still learn from it I guess. Candice, over at I Have Run, was nice enough to email me the course for next Saturday because I couldn't find it online. (What race doesn't post the course?) So lame...Anyways, I thought the whole race was on the Provo River Trail, and I could practice the first part ahead of time, but I guess part of it is on the highway up the canyon, and I opted not to get hit by a car before next weekend. So, I did my run on a treadmill today.

I stopped at 4 miles to drink from my Powerade since I haven't refined the fine art of drinking sports drinks without them going up my nose on a treadmill. I've never run with a fuel belt during a race, and I don't really want to. I think my Nathan fuelbelt is awesome, but it's still more annoying than not running with one. Using aid stations while running is much easier than slowing down on the 'mill or usingthe belt. (Atleast for me.) I have this thing with stopping though, so it still bugs me that I stopped during my workout today. Whatever...I'm done with my long runs and it REALLY IS TAPER/REST TIME!!!!!!! Hurray!

Excellent Easy Run

Today's Workout: 5.25 mile easy run, about 3/5ths uphill

Tomorrow's Workout: 8 mile run, no slower than 8:20 pace

Thought: "As if you could kill time without injuring eternity." ~Henry David Thoreau

Today I ran one of my favorite runs and it felt great. It's not my favorite because it's flat because a large portion is uphill. It's a favorite because it's beautiful, and that's exactly what I needed today. I left my stopwatch at home and just ran and needless to say, it felt great. I'm excited about my long run tomorrow but am unsure how fast I should run it. I'd like to run 8:00 miles for my race next weekend. My schedule says to run at my projected half marathon pace + 20 seconds, but I'm tempted to run it quicker than that because I'd actually like to run the race a little quicker and I figure it's better to train for a little under your projected goal. If I just run the race at a 7:59 pace, I'll be the happiest girl this side of the Mississippi. I'm thinking I'm going to take off the 20 seconds tomorrow and shoot for an 8:00 pace. Any suggestions? Criticisms?

5 miles

Workout Today: 5 mile progression run at an average 7:48 pace.

Workout Tomorrow: Easy run somewhere

Thought: “Life is a gift, given in trust - like a child.”-Ann Morrow Lindbergh

I found out a friend died today. We went to the same church and talked occasionally online, so we weren't that close. I just can't get out of my mind how precious life is! We have to make the most of what we've been given because we never know when it'll be over or taken away. Tragedy sometimes makes me feel sentimental and clingy so I thought I'd give my husband a break from my boa constrictor cuddling and come downstairs and write on my blog. I wish I could say these "seize the day" feelings were a lead in for an awesome run, but I settled for average today. Tonight I was supposed to run 6 miles but I ran 5 miles at a pretty good pace for me. I should have run farther but I've had a hard time getting into it this week. I've had a lot on my mind...(Just trying to figure out whether to go to grad school or not.) Usually, running helps me clear my mind, but I just haven't had it in me. The good news is, my legs felt fresh and strong after my run tonight. Hopefully they feel the same way this Sat. on my last semi-long run, (8 miles,) and on race day next week.

Cross-training and Regrets

Today's Workout: 1 hour of cycling

Tomorrow's Workout:2 miles easy, 3 miles at ST pace, 1 mile easy

Thought: "There are no regrets in life, just lessons." -Jennifer Aniston


Yesterday I thought that I would run hills today, but I decided to stick to what my schedule said and cross train. After reading a bunch of blogs of serious runners I've started to regret some of my training, and therefore, felt like I needed to start making up for lost time this week. Maybe that's what I should actually do, but I decided I'm just going to stick to the rest of my schedule and do what I have planned. I'm not sure if I'll meet my goal for my next half. I'd like to see the cup half full because a lot of running long distance is just mental. I've learned a lot training for this race though, and hopefully that will help me tap into something bigger and better when I train for my next one.

Trial and Error Speedwork

Workout Today: 10 mile warm-up at a 10 minute pace. 2 (6 X 400) 1:30 RI, 2:30 RI between sets.

Tomorrow's Workout: 6 mile run 1/2 uphill

Thought: "There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open." -NIKE

To be honest, I don't really know how to do speed work. Shoot, I'm less than two weeks away from race day and I haven't even figured out what all the abbreviations mean on my running schedule. With that disclaimer, the following is a breakdown of my workout tonight. Basically, I had to run 400 meters 12 times in 2 different sets, so I broke it down below at a per mile pace, even though I was only running quarter miles.

1. 6:00 pace
2. 7:17
3. 6:35
4. 6:58
5. 6:58
6. 6:40

7. 6:07
8. 6:15
9. 6:07
10. 6:15
11. 6:20
12. 6:53

I realized I had more to give after my first set so I ran my second set a little faster. If there is a mathematical equation for doing speed work, I wish I knew what it was. I just try and run faster than my normal pace and hope that equates to being faster on race day. That being said, due to my own low standards, I met my goal during this workout. At least I'm attempting speed work now. I used to not even do it.

12 miles or something like that

Today's Workout: 12 mile intervals 1-3 miles at 8:00 pace, 300m resting interval, 3-6 miles 7:46 pace, 300m resting interval, 6-9 miles 8:00 pace, 300m resting interval, 9-12 miles 7:52 pace.

Tomorrow's Workout: unsure

Thought: "To accomplish great things, we must not only act, but also dream; not only plan, but also believe." -Anatole France


I wasn't supposed to run my 12 mile run in intervals today, but I did. I don't know how that will translate race day, but I hope it doesn't set me back too badly. The positive thing about today's workout was that I hit my goal race pace, (8:00), and didn't ever run slower than that. I don't know why I decided to run intervals...because I was lazy I guess. At any rate, I haven't been really in the mode for running long distances because of the heat, so I'm glad that run's over and it's time to taper.

Blading with the Baby

Today's Workout: Rollerblading 5 miles with Baby J

Tomorrow's Workout: 12 mile run

Thought: “Moderation is a virtue only in those who are thought to have an alternative.” -Henry Kissinger

Today Baby J and I headed to the river trail to go rollerblading. The trail is the only place I feel safe blading with him because I'm not the world's best stopper. There are probably better things I could do for cross training, but I've decided that I want to cross train with Baby J more so I can spend more time with him outside and feel like training isn't ruling my life, just enhancing it.

I really hope my children enjoy the outdoors as much as I do. When I take Baby J, whether I'm rollerblading or running, I don't bring my music so I can talk to him and point things out to him. I don't think he understands half the stuff I say, but I know someday he will, so that's all that matters. I think I get more out of having him with me than he does at this point. At any rate, I had a fun workout today and I'm pumped for tomorrow's 12 mile run.

Feeling Back on the Horse...Speedwork

Today's Workout: 5 minute warmup. 2 X 3200. First 2 miles 7:24 pace, 400m resting interval, Second 2 miles 7:19 pace. Holla!

Tomorrow's Workout: Rollerblading with Baby "J."

Thought: “Never, never, never, never give up.” -Winston Churchill

I took a few rest days because I was feeling really negative about last week's runs. Yesterday, the esposo came back from his backpacking trip. Consequently, I wanted to get back on board with my training and make today count at the gym.

Often during interval training, my times get slower as I go on. After my first 2 miles (or 3200m), I felt like I needed to prove to myself that I was fast and strong, so I decided to do the next 2 miles at a faster pace. Granted, the difference was only seconds, (a 7:19 pace in comparison to a 7:24 pace), but it was a small accomplishment for me today and it felt good. I walked out of the gym feeling fast and strong, and that was exactly what I needed.

Resting and My Favorite Summer Salad

Today's Workout: Rest

Tomorrow's Workout: 6-7 miles, hills with Baby J in stroller

Thought: “It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” - Charles Darwin

Since the esposo is out of town and I had a cruddy workout yesterday, I decided to take the day off. I realized today while menu planning, that I have one more week than I thought I did before my next half. That is a very good thing! Since my 10 mile run didn't go so well this week, I'm excited to have a 12 mile run, then 8, and the following weekend is the half. My best half-marathon experience happened when I ran a half marathon 2 weeks before the actual race, so I'm glad that I have that 12 on the schedule 2 weeks before this one.

Anyways, I thought I'd start sharing more recipes on rest days. Here is the recipe for my favorite summer salad. I never measure the ingredients, but you don't really have to. The recipe is self-explanatory. The esposo and my brother love this recipe as well. It's a great side to a lot of things. On www.foodpyramid.gov, I evaluated my diet and realized I need to eat more vegetables. So, this is a great way to get those greens in. If I was going to create my own world, it would definitely have a lot of strawberries and balsamic vinegar in it. They are the perfect pair.

Strawberry, Walnut, and Balsamic Salad

Mixture of Baby Spinach and mixed greens
strawberries, sliced
raw walnuts, chopped

Dressing:
Two parts balsamic vinegar to every one part olive oil
Oregano to taste
sugar to taste (optional)

(Make the dressing a few hours beforehand so the flavors meld together.)

Terrible 10 mile run

Workout Today: 10 mile run at a crappy pace. (Just under 10 minute miles.)

Workout Tomorrow: Not sure...

Thought: “The people and circumstances around me do not make me what I am, they reveal who I am”- Laura Schlessinger


Today I really had one of the crappiest runs of my life. I decided to do my long run early this week because the esposo is going backpacking and I thought I should make sure I got it in before he left. So, not only did I do it two days early, but I decided to go running outside at noon. I don't mind hot weather running, but running 10 miles in the heat, I found, was almost unbearable.

I became really depressed around mile 3-4 when I started to really slow down and couldn't get my mind off the heat. I was hoping for a really awesome run as I taper down for my next half. Next week I run 8 miles on Saturday for my long run, and then the next week is the race.

Anyways, back to my nasty run, the sun was blazing, and I kept playing mind games with myself to keep going. I drank all my water and had to stop to refill my water bottles and drench myself in a water fountain at mile 6. I felt like a new woman for awhile after that, but then it became drudgery again.

One of my favorite things about running is how amazing I usually feel after wards. I didn't feel that today, and I'm still in a bad mood. I've been doing a lot of speed work at a much faster pace than any training I've done for past half marathons. Consequently, I've been hoping that will translate into an awesome PR in my next race. Today totally made me doubt myself and question whether I'm a better runner, or just worn out.

I've been having so many awesome runs, I guess maybe I needed to be brought down to earth and realize that knocking 4 minutes off my half marathon time isn't just going to be handed to me. On a positive note, I wanted to stop running so badly today, and I didn't. I kept on trucking. That's the only positive thing I can think of about this experience. (That, and the course was really beautiful.) Oh, and strawberry shot blocks aren't half bad.

So I'm a Blader...

Workout today: 4 miles of rollerblading on the river trail with Baby J.

Workout tomorrow: 10 miles at an 8:00 minute per mile pace

Thought: "It's better to play than do nothing." -Confucious

I thought I'd swim or cycle today, but the esposo found my rollerblades in a box and I couldn't resist. At one point in my life, I loved rollerblading. Since moving to Utah from California, I hadn't really done it because I live in a pretty hilly place. I decided to make the effort to go to the river trail though, and it was totally worth it. Baby J seemed like he enjoyed himself too. Sometimes you just have to kick back and enjoy the world around you...and so we did. Tomorrow I'm doing my long run because the esposo is going camping this weekend and I didn't want to have to put Jackson in the gym daycare for too long. At any rate, the outdoors during the summertime ARE AWESOME!

Speed is Your Friend

Workout Today:10-20 minute warm-up, 3 x 2000m (400m RI), 10 minute cool-down

Workout Tomorrow: Swimming for 45 minutes? Maybe Spinning.

Thought: “I am suffocated and lost when I have not the bright feeling of progression.”- Margaret Fuller

I decided that I'd put the workout I was supposed to do and then put what I actually did so it will be easier to look back and see what I changed. I did a 5 minute warm-up and then did the 1st 2000 meters at a 6:58 per mile pace. I walked for the 400 meter resting interval and did my second 2000 meters at a 7:03 per mile pace. My 3rd 2000 meters was done at a 7:14 per mile pace. I didn't cool down. I had never done 2000 meters as speedwork before and it made me mentally push because it was 1.13 miles instead of a mile...The weird distance made me half to adjust my mind and I think that worked out well. (Atleast, it seems like it would since half of running is mental.) I was hoping to maintain my 6:58 pace for all 3 2000m intervals but I guess I was glad I stayed close. I'll take it.

Rest and Recipe

Workout Today: Rest

Workout Tomorrow: Spinning for 45 minutes

Thought: "Change is the law of life. And those who look only to the past or present are certain to miss the future." -John F. Kennedy

It has been nice to have a rest day today. I've found in my training that sometimes rest days are just as important to me as an intense workout days. Our bodies need to repair. I love cooking almost as much as I love running. My husband and I have been gradually overhauling our diet in the hopes of living a healthier lifestyle. I've always thought food was a good thing, and therefore, "diet" has been sort of a cuss word to me. I can make healthy changes in the right direction, though. That sounds so much more positive. Usually, I have a smoothie for breakfast, but in an effort to diversify my diet and be more cost effective, I've decided to eat oatmeal every other day.

I found this recipe by Ellie Krieger, one of my favorite Food Network chefs, who makes great, healthy food. She knows how to use spices so things still taste good. I thought her oatmeal was simple and fulfilling. I used to not like nuts but they're growing on me, and are so healthful too.

Vanilla Spice Oatmeal


* 3 1/2 cups water
* 1/4 teaspoon salt, optional
* 2 cups old-fashioned oats
* 1/2 cup raisins
* 1/2 cup walnuts, coarsely chopped, optional
* 1/4 teaspoon vanilla extract
* Pinch nutmeg
* 2 tablespoons dark brown sugar, plus more, to taste
* 1 cup lowfat milk, divided
* 1/8 teaspoon ground cinnamon


In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon.

15 miles? Check.

Today's Workout: 15 miles at an 8:14 pace

Goal Workout tomorrow: NONE

Thought: "Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." -Thomas Jefferson

Today I ran 15 miles, which is further than I've ever run in my life. I also ran it at a faster pace than my best half marathon pace, which was 8:17. Granted, I did it on a treadmill, but I wasn't completely stoked about this run today and I came and conquered. I hope getting these long distances in, and doing speed work, translates into meeting my 1:45 goal for the Provo River Half, August 8th. I'm not the best at following schedules and I felt like my trips to Hawaii and California the last few months really set me back. Consequently, today gave me a little hope. I'm excited I get to rest tomorrow! Shoot, I deserve it!

Everyone Needs an Easy Day

Today's workout: 6 miles- easy pace, over 1/3 uphill. Outside.

Goal Workout tomorrow: either 45 minutes of swimming or stationary cycling.

Thought: "If you fail to prepare, prepare to fail." -Unknown


Today I was supposed to cross train, but I decided I needed to get out and run outdoors since the other two runs I've done this week were on the treadmill. I don't mind the treadmill. I actually like it. However, nothing beats the freedom of the pavement. I ran at 2pm today which was probably not the smartest idea because it was blazing hot, but it's over. I did it.

Workout: 5 min. warmup plus 10 X 400m at a 6:44 pace with 350 yard resting intervals. No cooldown.
Goal workout tomorrow: 6 mile run outside. Half of the course is uphill.
Thought: "I know quite certainly that I myself have no special talent; curiosity, obsession and dogged endurance, combined with self-criticism have brought me to my ideas." -Albert Einstein


I did the workout today that I didn't do yesterday. Yesterday was just one of those days. Although I didn't work out yesterday, I was really productive and watched Michael Jackson's funeral. I don't know if he did bad things to children or not. What I do know though, is that he made the best of his talents.

At the funeral, Martin Luther King III quoted a poem his father also quoted in a speech that I can't get out of my head. It's really cliche, (maybe that's why it's stuck up there,) but it resonates with me because of my imperfections and desire to be better. I'm only 5'3", but this girl loves to run, and I intend to be the best 5'3" runner I possibly can. I'm not a perfect mom, a perfect pianist, or a perfect cook, but I try to be better at those things too, and hopefully one day, I can look back and see how far I've come.

So, before I put you to sleep...Here's the poem:

BE THE BEST OF WHATEVER YOU ARE

If you can't be a pine on the top of the hill,
Be a shrub in the valley---but be
The best little shrub at the side of the hill;
Be a bush if you can't be a tree.
We can't all be captains,
We've got to be crew.
There's something for all of us here;
There is big work to do, and there's lesser to do
And the task we must do is the near.
If you can't be a highway, then just be a trail,
If you can't be the sun, be a star;
It isn't the size that you win or you fail---
Be the best of whatever you are.

Progress Today

Workout today: 4 miles at a 7:36 pace on the treadmill.

Goal workout tomorrow: 10-20 minute warm-up, 10 x 400m (400m RI), 10 minute cool-down

Thought: "You must do the thing you think you cannot do." -Eleanor Roosevelt


Tonight was one of those workouts I was fighting to finish. The last time I ran was 6 days ago because I slacked off while visiting my family and I have a feeling I'm going to pay for it this week. My half-marathon is getting closer and I really want to meet my 1:45 goal. (That's an 8:00 minute mile.) Hopefully I tear up tomorrow's speed work, and get prepared this week for my 15 miler this weekend. I've never run farther than a half marathon so it should be interesting.

I'm seriously going to start blogging again...

So, I've been letting my 2nd running blog go to the crapper, but after not running at all on my trip to CA, and having no one to be held accountable to, I decided that I need to really start blogging about running again. I'm running my 4th half marathon on August 8th, and I hope taking 5 day breaks like this hasn't made all my hard work go down the drain. I had a great trip to CA, but I'm going to make sure I get back on board this week. Bakersfield, (where my parents live,) was just so bloody hot!I should have gotten out in the mornings but I was lame, and didn't. Anyways, I have 3 key runs planned this week: speedwork, a 5 mile run at race pace, and the other is a 15 miler, and then it's taper time. Since I only did one of my key runs last week, I'm not sure if I'll do the whole 15 miles, I haven't decided yet.

PS- The picture is of my new Mizuno Waverider 12's I received for my birthday. LOVE THEM!

Speedwork

Today I did 2 1600's at an average 7:55 avg. pace, and then 1 800 at the same pace. After that I road a bike for 10 minutes. I was supposed to do 4 800's but I decided not to. I'm trying to listen to my body. In my respective 1600 hundreds I warmed up at about 10:00 minute miles for .20 of a mile and then I ran the rest anywhere from anywhere from a 7:53 to a 6:48 pace. I felt good about this progression. I think my cross training is paying off and I'm getting stronger. I've changed my running days this week because my parents are going to be in town so Friday I'm going to run a 10 mile run. I haven't decided whether to run it outside or on the treadmill. A treadmill helps me keep track of my speed because I don't have a Garmin, but outside is so much more fun.

6 Mile Run Today

Today I ran 6 miles. I forgot my watch so I don't know how quickly I ran it. This year in the Salt Lake Half, the last mile was uphill. It was hard for me, but I managed. I realized I need to do more hill work though, so half my run today was uphill. Varying workouts is the key to getting stronger so I'm trying to do that. Tomorrow I'm going to do yoga and on Saturday, I'm running 10 miles at a 8:30 pace.

Provo River Half Marathon

My training for the Provo River Half has started somewhat slowly. I think I strained my calf muscle running Salt Lake, and I didn't want to make it worse, so I didn't start gun hoe into my next training plan. I decided to use the FIRST training plan for this half. I can't say that I have been following it very well, but I intend to, and I like the idea of running 3 days a week, instead of all week. Cross training will vary, but so far, I've biked and done the stair stepper at the gym. I'd like to lose some weight as well so it will be easier to meet my 1:45:00 goal. I read somewhere that if you can run a half in 1:45:00 then you can probably qualify for the Boston Marathon. I don't know if that's true, but 1:45:00 sounds like a good number. It would also be fulfilling to tell myself that I ran 13.1 miles at a flat 8:00 minute mile pace. Today I was supposed to cross train, but instead, I took advantage of the nice weather and went for an easy 3 mile run. It was good to get out of the gym and back on the street. (I've been running on a treadmill because I'm a wimp and don't like the snow...) Running outside today reminded me why I like hitting the pavement so much. The sky was clear and blue, and the mountains were snowcapped. Yes, Utah is really beautiful.

Another Attempt at Blogging

I started a blog about running 4 or 5 months ago, and then decided to stop because it was beginning to feel like a waste of time. I even ended up quitting my family blog as well, because my blogging world was just getting too big and time consuming for me. Real life is way better than virtual life, and I intend to keep it that way.

However, I'm a runner, and like other runners, I like to track my progress. Blogging caters to tracking your goals and once and awhile spying on people with goals similar to your own. Consequently, this is my attempt at joining the running blog world once again...