Monday, October 31, 2011

Meal Plan Monday {Oct 31} + WW {Wk24}

Happy Halloween! 
I’m excited to dress Lucy up in her hot dog costume tonight while we hand out candy.  I’ll have to post a photo next week :)

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Wow, once we broke our not eating out streak we went wild!  Haha.  Ok, not really --- but we did enjoy a nice evening out for my birthday plus dinner out on Friday night AND lunch on Sunday with our running buddy after our half marathon race.  Lets not even mention the amount of Halloween candy I’ve eaten in the last few days.  All well … its a new week.  A fresh start.  I can honestly say that I feel “off” from over eating large portions of food at restaurants, drinking alcohol and eating candy/cupcakes this past week.  I’m ready to get back on track. 

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Monday ~ Penne & Zucchini Carbonara

I can’t believe this is the third week in a row that this meal has been on my meal plan.  I don’t recall why I didn’t end up making it last week but a lot of stuff got moved around so who knows.  I really think we are going to like this pasta dish so I’m eager to cook it tonight to finally find out!

Tuesday ~ leftovers

Wednesday ~ Veggie Quinoa Stew {freezer}

A few months ago I made a big batch of this stew {without the chicken} and we need to eat the portions in the freezer. 

Thursday ~ Sloppy Joses Supper 

One of our favorite meals!  I have some leftover cooked ground turkey in the freezer that I need to use up so I’m making this. 

TIP:  this recipe calls for 1 chopped chipotle pepper in adobo sauce --- what to do with the leftovers?  FREEZE them.  Chop up each pepper and place it in an ice cube tray with 1 TBSP of the adobo sauce.  Then when you need 1 chopped chipotle pepper in adobo sauce all you have to do is add in the frozen cube!

Friday ~ Pasta with marinara sauce and turkey meatballs

Pre-long run / race meal …

“If it ain’t broke --- don’t fix it!”

Saturday ~ End of the Season Soccer Banquet {Potluck}

Sunday ~ Freezer Veggie Burgers {freezer}

A great recipe that you make in advance and then freeze so that when you need a quick meal you just grab them from the freezer and pop them into the oven for 30 minutes at 350 degrees.

What’s on your menu this week?
Do you meal plan?  Why or why not? 
Got a favorite recipe that I’ve got to try?  Please share :)

Don’t forget to check out the links … you never know what you might discover!  There are some GREAT food blogs & recipe websites out there :)

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Weight Watchers Week 24 {10.24.11 – 10.30.11}
My birthday week
Weigh-in {10.31.11} = 137 lbs
Week 24 Gain/Loss = +0.04 lbs
Total Weight Loss = 13.2 lbs
Starting Weight {05.16.11} = 150.2 lbs
I earned 58 activity points
I exercised 6 out of 7 days
*I didn’t track most of this week --- it was my birthday week!  I was not surprised to see another weight gain.
*Previous
WW recaps can be found HERE.

Sunday, October 30, 2011

Worst.Race.Ever.

I’m still waiting for the official results to be posted from today’s half marathon and I’m still trying to wrap my head around my less than stellar performance … so I’ll be back with a full recap soon.

Until then … while it wasn’t my personal worst {my first half marathon still holds that title} it was definitely my worst race to date.  I finished, but it was not easy {Garmin Stats:  13.26/2:42:44/12:16 avg}.

 

CIMG7678 Pre-race … hopeful for a good race … unaware of what was really ahead of me.

 

In other news … the husband had an AMAZING race and finished with a new PR {Garmin Stats:  13.19/1:40:43/7:38 avg --- a 3+ minute PR}.

Saturday, October 29, 2011

Easy Run #2: Wk15 {Fall Race Training}

Since Wednesday was my birthday and we went out to eat, stayed up late, and ate lots of cupcakes I decided to take Thursday as a rest day.  So that meant when Friday morning rolled around I needed to get my lazy butt out of bed for my second run of the week.  Luckily I didn’t do a long run today since its a step back week and we are running half marathon tomorrow.

Yesterday morning it was chilly but sunny morning.  I decided to run from home over to the local park.  Since the temps were so cool I didn’t get started until after 9am.  I started with a warm-up walk.

Warm-up:  0.58/10:00

Once I got started on my run I focused on my leg and how it was feeling and on my running form.  With focusing on my form I have not been obsessing about my pace as much lately.  I was feeling sooo good going into this run.  I had two days off from running and the only activity I did in those two days was one long leisure walk with the puppy.  My legs felt fresh and after my treatment on Monday I was feeling 99% better. 

I stopped after every mile to walk 0.10 just to check on my leg.  As my run progressed so did the pressure like feeling  and tightness in my lower calf and whole right leg overall.  I continued to walk after each mile and even had to stretch a few times.  Towards the end of the last mile I started to get some shooting pains down the middle of my calf and up my groin muscle too. 

  • Mile 1 – 10:24
  • Mile 2 – 10:08
  • Mile 3 – 10:02
  • Mile 4 – 9:57
  • Mile 5 – 9:39

Overall:  5.42/57:42/10:39 avg

Since I was really focusing on my arm swing and lean I noticed I was running faster without feeling like I was pushing too hard.  I also noticed that the lean really helps feel like there is less of an impact on each foot fall and that when I focusing on swinging my arms effectively {elbow to ribs – wrist to ribs} then I am swaying less and less from my hips and running a bit faster.

After the last mile I walked home for a cool down.

Cool down:  0.54/10:01

I wish I could say that the pain in my calf subsided after my run but it actually intensified.  And its not feeling much better today either.  It feels very tight and like a tone of pressure is being applied to the back of the calf and the shin bone.  After the gym this morning I did an epsom salt soak and it does feel a little better.  I’m going to take the puppy for a walk this evening and see how it is feeling.  Hopefully I am feeling better in the morning for my half marathon. 

 

{No goals for the half marathon tomorrow; I’m running with one of my CIM training buddies and we are treating it like a training run.  The course is on the bike trail that we’ve been doing our long runs on and the race is put on by the same organization that puts on CIM.  We are hoping for a 2:30 finish time but we’ll be happy just to finish.  The course is tough and the last mile+ is uphill!  My running buddy knows about my leg issues so if we need to take it easier she is okay with that.  The husband is racing.  He is looking for some redemption since he didn’t exactly have stellar races at his last three half marathons.  He is not looking to PR but is looking to have a better performance overall.}

Friday, October 28, 2011

Q&A: Run Less, Run Faster

After my last RLRF recap I got a few questions and comments about what I think about the program so I thought I’d answer and address them here.  If anyone else has any other questions leave me a comment and I can do my best to answer them from my experiences with RLRF.  

RLRF stands for Run Less Run Faster.  The book, which is published by Runners World is titled Run Less Run Faster:  Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program and is written by Bill Pierce, Scott Murr, and Ray Moss.  The FIRST Training Program is based upon a 3plus2 training program --- three quality training runs {including a track workout, a tempo workout and a long run} plus two cross training sessions per week.   

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AJH from Age Groups Rock asked:  What are the things you like most about the program?  I have heard of it but I don’t know much.  Do you train less frequently?

Yes, the premise is that you train “less” with three quality run workouts per week with specific pace goals and two cross training sessions per week.  What I like best about the program is only running three days a week.  While I’d LOVE to run more days I decided this approach was best for me right now.  I’ve had injury after injury and several set backs the past couple of years so when I was coming back from severe shin splints earlier this year I decided to read the Run Less Run Faster book to see if training three days a week would be a viable option for me.  I was already going to the gym a few days a week to cross train and I was already running only three days a week as I was coming back from taking time off for my shins and rebuilding my running base.  I really wanted my summer and fall training to go better than last year so I decided to adapt a training program for myself based upon the info and sample training programs in the book.  I determined my pace goals from my 5k time in May of this year and ever since I started the training plan I’ve seen a lot of improvement in my running and my paces.  I’ve set new PRs for the 5k, 10k {twice} and half marathon.  I feel like I’ve become a faster and stronger runner.  I’ve trained smarter and I’ve learned to listen to my body better.  I know when I can push myself and when I need to step back a bit.  Eventually I’d like to add in an additional day of running but I’m afraid of my shin splints flaring up or of getting another injury so I’ve continued to stick with the three day a week running and the 2+ days a week of cross training.  I don’t follow the program exactly; instead I found what aspects of the program would work best for me and I applied those to my training and my training plan.

JenWa098 from Will Run for Cupcakes said:  I like to look over various plans and piece-meal them together.  I imagine that will NOT work out for me at some point!

I have to say I disagree.  I think the best training plans are the one you put together BASED on specific training plans with aspects that will work best for YOU and YOUR training goals.  I looked over the training plan from the RLRF book and the website and then built my training plan based around it.  I run Tues, Thurs, and Saturday.  I knew my starting long run mileage was going to be shorter than the training plan in the book so I extended my training plan to accommodate my goals.  I also knew of some races I was going to be doing so I added those to my plan and then added in my long run mileage around my races.  And I don’t follow the pace suggestions for my long runs very often --- instead I run comfortably without pushing too hard and often I do run/walk intervals since that is what I will be doing at my marathon in December.  I think you should always find a plan, or build a plan, based upon what is best for yourself.  Not every plan will work for everyone and sometimes life will get in the way so its also important to have a flexible training plan too.

That Pink Girl said:  I’ve followed RLRF for my last two marathons as well as my upcoming race {MCM in Oct}.  I swear by it!  I have a wonky hip that’s prone to injury and the lower mileage {I think} helps keep me injury free.  And then speed work is fun!  Plus, only running 3 days a week means NO EXCUSES for not running AND leaves me plenty of time for cycling, my favorite cross training activity!

I agree about the speed work.  Although I’m usually cursing it while I’m doing it, I know how important it has been these past few weeks to help me increase my speed and my endurance.  Its nice to have a specific workout to follow once a week instead of just pounding the pavement at a specific pace to get the miles in.  The first few weeks I was hitting up the track to do my speed work but the past couple of weeks I’ve been doing my speed work off the track and its been a nice change also.  I also agree that only running 3 days a week leaves no room for excuses or missing a run and there is plenty of time for other activities including cross training :)

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So there you have it --- a little bit more in depth info from my experiences with the RLRF program.  If anyone has anything to add from their experiences with the program please leave a comment to share :)

Thursday, October 27, 2011

Three Things Thursday – 31st birthday recap!

1.  Yesterday was my birthday!  I want to say a big THANK YOU to everyone for the birthday wishes.  I had a great day :)

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2.  The husband surprised me with roses when he got home from work!  Then we went to a wine bar for a pre-dinner drink before heading to a new-to-us sushi restaurant for dinner.  After dinner we headed to the brew pub I worked at in college for another drink and afterwards we met up with the husband best friend {the best man in our wedding & the one who introduced us} for more drinks and to hang out at a local sports bar. 

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3.  The day before my birthday I made tie dyed cupcakes from scratch with homemade tie dyed butter cream frosting {inspired by the tie dye cake that Heather made recently}.  Not only did they turn out looking pretty awesome … but they also tasted amazing!  I love to bake :)

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Happy Thursday!
What’s on your mind today?

Wednesday, October 26, 2011

Today is my birthday

Last year, and for a couple of years leading up to it, I approached my 30th birthday with some apprehension.  I didn’t want my 20s to end.  I didn’t feel old enough to be entering my 30s.  On my 29th birthday I jokingly said I was turning 28 again.  And I said it again on my 30th … and again a few times in the last few weeks {even here}. 

But so far my 30s have surprised me. 

And I’m happy to announce I’m 31 today. 

During my 30th year I …

30 was a great year.  I had some high highs and some low lows and some pretty epic moments.  I’m done being scared of being in my 30s and I’m ready to embrace it.  I’m excited for 31 and what the future holds.  I can’t wait to see if my 31st year can top my 30th. 

 

My 28th birthday {2008} CIMG4980CIMG5088

My 29th birthday {2009}
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My 30th birthday {2010} CIMG5159CIMG5133CIMG5138  
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Tuesday, October 25, 2011

Easy Run #1: Wk15 {Fall Race Training}

Today’s run was suppose to be a speed workout --- 4x1600’s --- but my sports doc advised that I skip my speed workout this week and do an easy 3 mile run instead to test my body and see how I’m feeling after my treatment yesterday. 

I started with a warm-up with some dynamic stretches, plyos and a few jogs.

Warm-up:  0.61/10:01

After my warm-up I started running.  I spent most of the first mile checking my pace and tuned into my leg for aches, pains, twinges, etc.  I also focused on my arm swing.  At the end of the first mile I stopped to walk for a bit to see how  my leg was feeling and to do a little stretching.  For the second mile I went back and forth from focusing on my arm swing and focusing on my “lean”.  I tried to focus on my cadence a few times my hamstring felt too tight.  I stopped again after the second mile to walk for a bit and to see how I was feeling.  For the third mile I zoned out from my Garmin and continued to go back and forth from focusing on my arm swing and my “lean”.  My third mile was my fastest but I never felt like I was pushing too hard. 

  • Mile 1 – 10:39
  • Mile 2 – 10:11
  • Mile 3 – 9:53

Overall:  3.22/34:40/10:46 avg

During the entire run my leg felt tight but I didn’t have any the pain I had been having {in the lower calf or behind the knee}.  Towards the end of the last mile I started to get a pulling/tightness in my groin muscle up the inside of my right quad.  And my right hamstring remained very tight during the whole run.  After I finished the run and during my cool down I had some pain twinges at the bottom of my calf and up the inside of my shin towards my knee when I would lift up my leg {like to stretch or untie my shoes}. 

Cool down:  0.39/7:18

Once I got home I took a long warm shower {it was chilly out this morning in the low 50s --- I wore a long sleeve tech shirt --- fall has arrived} and then an ice bath in my five gallon bucket for my lower legs.  The pressure feeling in the right leg remained for a while but I felt better as the day progressed and took Lucy for a long walk this evening. 

Walk with Lucy:  2.57/49:04

I had some tightness during our walk but no pain.  After the walk I did some light yoga stretches and some foam rolling.  I felt some twinges of pain in my lower right calf during the yoga poses and I used my tennis ball on my right buttock area and some of the pressure feeling in my leg was relieved.  I am feeling A LOT better than I was --- not back to 100% but definitely better :)

They’re runners. They get it.

I had my first appointment with a sports doctor yesterday, Monday 10/24, for my leg issues I talked about last week.  I’ve met both the doctors from this office before at injury prevention clinics held at my local running store and the doctor I saw at my appointment remembered me from the most recent clinic.  He also remembered the husband and asked how he was doing {he had some ankle issues earlier this year and received assistance, both at the clinic and via email, from the doctor and he is doing much better}. 

I’m really glad I finally made an appointment and now that I’ve been I totally regret not going sooner.  My session began with discussing my running history and previous injuries and the issues I’m currently dealing with.  Then the doctor had me lace up my running shoes so he could watch me run in the parking lot.  He asked me to run a couple of laps around him then he stopped me to talk about my form.  Three main issues he addressed in regards to my form were my arm swing, my cadence, and posture when running.

Arm swing – I’m not “swinging” my arms in a front/back motion instead I’m keeping them my hands too close to each other and I’m crossing my body.  Instead I’m to focus on swinging my arms to the rear by starting each arm swing with my elbows at my rib cage and pull my hands back towards my ribs and to not let my elbows swing in front of my rib cage when they come forward {elbow to ribs – wrist to ribs – elbow to ribs – wrist to ribs}

Cadence - “the rate at which your feet hit the ground” – I am to focus on increasing my cadence

Posture – the doctor observed that I run “straight up” and I am to focus on leaning slightly forward from my ankles to allow gravity to assist my body and my running form

All the above form techniques and suggestions the doctor made are from the Chi Running technique.  After he explained the arm swing, cadence and lean to me he had me run around the parking lot again slowly incorporating each little change into my form.  I’d love to say that all my pain instantly went away --- but that was not the case.  However, I could tell the difference.  I felt more centered and my hamstrings felt looser when I focused on slightly leaning from the ankles.  Its hard to describe but I could definitely feel the difference especially when the doctor said to stop leaning and to run upright again.

After running around the parking lot, working up a little sweat and talking about running form, we headed back into the office.  The doctor had me do a couple of “tests” to gauge when and where pain began {squat down and lean towards each hip; front/back leg swings; side leg swings} and then he had me lay on the table so he could “work” {using Active Release Techniques (ART)} on my right leg – the leg with the issues.  Which basically means he had me lay on the table and he used his elbow to work the muscles.  I’m not going to lie – it hurt, but it wasn’t unbearable.  It was similar to the relief from a foam roller but different and more intense.  He “worked” all around the right calf, inner right thigh, and right hamstring.  He also “adjusted” my right foot. 

Here’s the thing --- these doctors are runners.  They get it.  He didn’t tell me I couldn’t run --- in fact, he encouraged it so that we could gauge if the treatment brought relief or not.  He did advise to avoid my speed workout this week {scheduled for today} and to instead run 3 easy miles while starting to slow focus on incorporating the three form changes he suggested.  And, if I have no pain, then I can run 5 miles on Thursday adding in few tempo miles if I am feeling better.  However, he advised me to avoid any activities that hurt.  Which means if I have “pain” on my run today then I’m to stop.  He wants me to test out the body and see what activities hurt.  And if I have no pain then I am free to do whatever activities I want.  He advised me to continue with my daily walks also because it will help promote healing to the area.

My next appointment is next Monday afternoon.  I am scheduled to run a half marathon this Sunday and the doctor stated that I can run it if I’m not having any pain while running.  So, the next step is today’s easy 3 mile run to see how I’m feeling after treatment yesterday.  And from there, I’ll be taking it one day at a time.

Monday, October 24, 2011

Fall Race Training: Wk14

Last week was a pretty good training week --- if you don’t take my leg issues into consideration.  I did all three of my cross training workouts {cardio} but only managed one strength training workout {Monday}.  I had to change my planned tempo run on Thursday to an easy run where I did a run/walk of 4:1 for 45mins due to my leg.  My speed workout on Tuesday went well, except for the leg issues {do you see a theme here}.  And my 20 mile long run was great, with minimal leg issues.  Since my leg was bothering most of the week I didn’t get to take Lucy for any run/walks but we did manage to walk most of the days this week {except Thursday}.  I also finally made an appointment with a sports doctor about my leg which I went to today. 

Wk14:  10.17.11 – 10.23.11

Monday 10.17 ~ Cross Train + Strength

Cardio

  • Stationary Bike:  22min/3.55 miles
  • Elliptical:  65min/5.43 miles

Strength Training {32min}

  • 3x20 squats w/20lbs
  • 3x15 dead lifts w/20lbs
  • 3x10 lunges, each leg w/20lbs
  • 3x10 calf raises w/20lbs
  • 4x25 Swiss ball crunches
  • 3x30sec planks
  • 3x20 Russian twists
  • 3x30sec pelvic bridge
  • 3x10 push-ups
  • 3x15 seated row w/30lbs
  • 3x15 wide lat grip pulldown w/40lbs

Walk with Lucy

  • 0.45/8:26
  • 1.02/20:52

Tuesday 10.18 ~ Run 8x800 speed work

Run ~ 8x800 @ 4:43 with 90sec RI

Speed Workout:  Wk14 {Fall Race Training}

  • Overall:  4.65/48:58
  • Splits:  4:31 {9:04}, 4:28 {8:58}, 4:33 {9:07}, 4:36 {9:13}, 4:44 {9:29}, 4:38 {9:16}, 4:43 {9:27}, 4:41 {9:23}
  • Warm-up:  1.36/20:01
  • Cool down:  1.45/22:00

Walk with Lucy

  • 1.14/23:47

Wednesday 10.19 ~ Cross Train + Strength

Cardio

  • Elliptical:  65min/5.28 miles
  • Stationary Bike:  62min/11.08 miles

Walk with Lucy

  • 1.54/30:51

Thursday 10.20 ~ Run 8 tempo 3-5 easy miles

Run ~ 3-5 easy miles

Easy Run:  Wk14 {Fall Race Training}

  • Overall:  4.05/45:01/11:07 avg
  • Splits:  11:35, 11:19, 11:00, 10:34, last 0.05 = 0:31
  • Warm-up:  0.61/10:01
  • Cool down:  0.26/5:00

Friday 10.21 ~ Cross Train + Strength

Cardio

  • Elliptical:  65min/5.49 miles

Walk with Lucy 

  • 3.52/1:10:22

Saturday 10.22 ~ Run 20 miles

Run ~ 20 miles 4:1 run/walk intervals

Long Run:  Wk14 {Fall Race Training}

  • Overall:  20.0/3:49:51/11:29 avg
  • Cool down:  0.55/11:00

Walk with Lucy & the husband

  • 1.52/32:01

Sunday 10.23 ~ Rest or Walk

Walk with Lucy & the husband

  • 1.67/34:52

Total Miles = 43.79

  • Running = 32.93
  • Walking the dog = 10.86

Daily Mile Stats:
Total Time = 15hrs, 24min
Calories Burned = 7029

Weight Watchers Activity Points Earned = 83

Meal Plan Monday {Oct 24} + WW {Wk23}

We made it 62 days without eating out.  After our 20 mile run on Saturday we went out to dinner since we were both starving and too tired to cook.  We also ended up going out to eat on Sunday night too.  We’ve got one meal planned out this week, for my birthday, and then we’ll be starting a new streak!  I don’t know that we’ll make it 62 days again … but we will definitely try!

The Spinach & Feta Pasta from last week was sooo good.  It reminded me of my favorite pasta dish from one of our favorite local Italian restaurants!  Yum.  I have a feeling I’ll be making it often :)

Since we ended up going out to eat last night also I ended up moving the Penne & Zucchini Carbonara to this weeks meal plan :)

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Monday ~ Penne & Zucchini Carbonara

This got moved from last night to tonight since we ended up going out to eat last night. 

Tuesday ~ Philly Cheese Steak Sloppy Joes

I love finding new Sloppy Joe recipes!  I’m excited to try this even though I’ll be slightly adapting the recipe {I’ll be using ground turkey; and no cheese sauce – just shredded cheese on top!}

Wednesday ~ MY BIRTHDAY

We are going out to dinner for sushi!  And I’m pretty sure I’ll be baking some sort of birthday treat … I just don’t know what yet. 

Thursday ~ leftovers

Friday ~ Pasta with marinara sauce and turkey meatballs

Saturday ~ leftover pasta

Sunday ~ Homemade Stuffed Pizza Calzones

I’ll be using Trader Joe’s refrigerated pizza dough.  I have a hard time with this dough but we bought 5 packages of it and froze it --- this is the last package.  We really like the flavor of the doughs {there are three types:  regular, wheat, and garlic herb} but I just can’t seem to work with it very well.  So, I’m glad this is my last package of it and I’ll be going back to making my own dough in the future :)

 

What’s on your menu this week?
Do you meal plan?  Why or why not? 
Got a favorite recipe that I’ve got to try?  Please share :)

Don’t forget to check out the links … you never know what you might discover!  There are some GREAT food blogs & recipe websites out there :)

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Weight Watchers Week 23 {10.17.11 – 10.23.11}
Weigh-in {10.24.11} = 136.6 lbs
Week 23 Gain/Loss = +1.4 lbs
Total Weight Loss = 13.6 lbs
Starting Weight {05.16.11} = 150.2 lbs
I earned 83 activity points {thank you 20 mile long run and exercising everyday!}
I exercised everyday
*I used all my activity points plus all my weekly allowance points and more.  It was definitely not one of my best weeks and I didn’t make the best choices at all.  In fact I pretty much made the worst choices all week long … and we’ll just leave it at that. 
*Previous WW recaps can be found HERE.

Sunday, October 23, 2011

Long Run – 20 miles: Wk14 {Fall Race Training}

Another Saturday … another long training run done :)

6 weeks till marathon day!!!

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Yesterday was our third long run with our CIM training buddies.  Next week is a step back week.  One of our training buddies will be out of town and the rest of us will be running the Lake Natoma Four Bridges Half Marathon which is named “the perfect training run for the California International Marathon”. 

We met up again at 5:45am to carpool up to Folsom and got started just after 6:30am.  The sun had yet to rise but just before the 5 mile mark we arrived at Beals Point on Folsom Lake just as the sun was cresting the moutains :)

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We stuck to our run/walk 9:1 interval plan for 20 miles.  Our run started on “big bertha” {as the husband and I call it} which is a long steady hill that is almost 2 miles long and gains almost 200 feet in elevation.  Once you crest this long, big hill you continue to climb another 100 feet through some rolling hills until you reach another big hill with another 100 foot climb --- but this hill only last about a quarter of a mile --- then you’ve reached Beals Point.  There are a few levee’s you can run on or, as the husband always chooses, there are some hilly gravel fire roads.  I stay up on the levee’s to enjoy the view of the rising sun and the lake :)

CIMG7622 One of the levee roads

CIMG7614 The husband & friend on the gravel fire roads below the levee

CIMG7627View of the valley from the levee

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At mile 5 we turned around and headed back down towards our starting location --- which meant it was mostly downhill from mile 5-10.  I enjoyed being in “cruise control” while we headed back down “big bertha”.  Once we got to mile 9ish we headed away from our starting point for a loop around Lake Natoma.  We went the opposite way we normally do and it was a nice change.  It was also nice to have the big hills done early in the run :)

CIMG7629Getting ready to descend “big bertha”

CIMG7631Half way done!!!

CIMG7635Lake Natoma

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CIMG7642Fishermen at the Nimbus Dam

CIMG7644Map of trails around Lake Natoma

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Unfortunately around the half marathon split one of our training buddies started to get some tightness in her groin muscle.  Another friend we were running with offered to give her a ride from the Nimbus Dam area back up to Folsom to our car to wait for us to finish up.  She was able to stretch and rest for a little while and felt better once our friend dropped her off so she hopped back on the trail and ran/walked towards us.  We met up with her with about 2.5 miles to go but she needed to go a little farther out so the husband turned around and ran with her and me and our other running buddy continued on.  I’ve dealt with groin issues {A LOT --- in the past and recently} so I know how she was feeling.  I also know how much it sucks to end a training run short.  She was determine to get to 20 miles … and even though she had to slow down and walk more she did it :)

Overall:  20.0/3:49:51/11:29 avg

elevation 10.22.11Elevation map from my Garmin

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The only 20 mile training run that the husband and I did last year took us 4hrs 45mins.  Yesterday I finished in under 4 hours!  Overall I felt pretty good during the whole run.  I had some tightness in my right leg {the leg that has been giving me issues} but nothing too troublesome or severe.  Occasionally my calf would get tense and shot pains up and down my leg up but only if I had been stopped for longer than a minute or two {like at bathroom breaks or if I got too far ahead of the others and stopped to wait --- which happened a few times after our friend started to get some groin pain}.

Last week me and the girls struggled big time with stomach issues, cramping, the heat and humidity.  This week, with the exception of the groin issue of the one friend, we all had a much better run.  Last weeks average was 11:44 --- this weeks was 11:29 {which is closer to where we’d like to be for race day}.

We had another friend that joined us and only ran the first 10 miles with us today and we met up with another running buddy near mile 5 also.  So the husband ran with them a little bit {they would run ahead then turn around and run back towards me and the girls} and the husband also ran the fire roads while the rest of us were up on the levee’s AND he turned around to run with our running buddy when we ran into her on the trail after her groin issue.  SO, all in all, the husband actually ran 22 miles yesterday {in 4:13:40}.

CIMG7652 Under the Greenback Bridge

 CIMG765620 miles DONE :)

CIMG7658Twenty two miles :)

I think we are all looking forward to a step back week next week and then we’ll be doing 20 miles again. 
We’ve also got a 22 miler planed before we start to “taper”. 
Six weeks to go!!!

 

Notes on splits/times:
13.1 mile split = 2:29:19, 11:23 avg
18 mile split = 3:26ish {last week 3:31; two weeks ago 3:29}

Fuel:
Pre-run breakfast = 1/2 whole wheat bagel thin with butter
Powerbar Gel Tangerine @ 30min
Powerbar Gel Raspberry Cream @ 1:15
Powerbar Gel Tangerine @ 2:00
Powerbar Gel Raspberry Cream @ 2:45
Welch’s Fruit Snacks @ 3:20, 3:40 & at the finish
Water & 1 NUUN in my Camelbak
Post run drive home snacks:  pretzels, Powerade Zero, 1/2 Chocolate Chip Clif Bar
WW activity points earned = 38
*I realized yesterday that I don’t take “stopped” time into consideration when I am fueling.  So I might be fueling every 45min but sometimes if we’ve stopped for a bathroom break or to stretch or something then it could be longer than 45min.  Overall I felt really good.  My stomach was feeling a little full and I didn’t want a 5th gel so that’s why I started eating fruit snacks the last hour instead.  I started to feel like I was going to crash the last 15min but I knew we were almost finish and once we stopped I ate a 3rd package of fruit snacks and felt better.  Drinking the Powerade Zero and eating the salty pretzels on the way home really help also.

Friday, October 21, 2011

Foto Friday {Apple Hill 2011}

Last Sunday we spent the afternoon up at Apple Hill.

 
We enjoyed wine from Boeger Winery & Lava Cap Winery as well as lots of goodies! 
{fudge, kettle corn, ice cream, fresh apples, apple crisp, caramel apples, apple cider and apple donuts}

Here are some photos from our day :)

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Boeger Winery

 

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Boeger Winery

 

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Wine tasting at Boeger Winery

 

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Lava Cap Winery

 

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Heart shaped crackers at Lava Cap Winery

 

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Wine tasting at Lava Cap Winery

 

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Lava Cap Winery

 

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Beautiful fall colors

 

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Fresh apples at Denver Dan’s

 

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Apple Crisp with vanilla ice cream at Denver Dan’s

 

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Pumpkin Patch at Bolster’s Hilltop Ranch

 

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Nature Trail at Apple Ridge Farms

 

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The view from the Nature Trail at Apple Ridge Farms

 

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View from ParaVi Vineyards