Tuesday, May 22, 2012

Training Tuesday

Last week my left shin was bothering me.  In fact it was so bothersome during my hill repeats last Tuesday that I took an ice bath when I got home.

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It’s feeling much better now and didn’t give me much grief after that icing session on Tuesday.  But, I still had a pretty blah running week.  My legs felt tired all week, often like they were encased in bags of cement.  Luckily I was feeling better by the end of the week but I was still sluggish during my half marathon race on Sunday.

Last week:

05.14-05.20

Even though I was having an “off” week, I still completed each of my planned runs.  Cross training has gone by the way side, temporarily, since my shin was acting up. 

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Our “hill” for hill repeats

Tuesday = hill repeats.  They are not getting easier; do they ever?  Wednesday = easy run with my buddy Kat.  Friday = tempo run with the husband in the early pre-dawn hours (3 tempo miles = 10:26, 10:27, 9:59).  Saturday = pre-race shake out 5k run with my buddy Kat (10:24 avg) and post run coffee.  Sunday = Avenue of the Vines Half Marathon!  This was my 6th half marathon.

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Once I finish my Big Sur Weekend recap then I’ll post a race recap from the half marathon last week.  It was a good race, though I’m not sure I would run it again.  Official finishing time = 2:34:31. 

This week is much of the same.  Though this weekend the husband and I will be running trails in my hometown.  We are both looking forward to it. 

10 weeks till SFM.

Monday, May 21, 2012

Meal Plan Monday {May 21}

Good morning internets.  I hope everyone had a great weekend.  Yesterday I ran my 6th half marathon, finishing in 2:34 alongside my running buddy Kat and the husband.  I also spent the weekend continuing to #eatallthethings (as Heather would say) in the extremist way possible.  Lately I’ve discovered that I’m being less and less mindful of the food I’m putting in my body and I’m binging on food that is not necessarily the healthiest or the best fuel for my body or my running lifestyle.  The first step is accepting there is a problem … right?!? 

Today is the husband’s last day of instruction and tomorrow his summer vacation begins.  Though once I show him the honey-do list I have for him I’m not sure he’ll be calling it “vacation”.  This weekend is Memorial Day Weekend and I’m looking forward to the long weekend.

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Monday ~ Spinach & Feta Pasta 

Tuesday ~ Chicken & Rice Bowls with Corn-on-the-cob

Wednesday ~ Tofu Tacos

Thursday ~ Sloppy Jose Supper on kaiser rolls

Friday-Sunday ~ Memorial Day Weekend

What’s on your menu this week?
Do you meal plan?
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 :)

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Weigh in {05.21.12} = 140.4
Loss/Gain from previous week = +1.04

Friday, May 18, 2012

Thankful – Wk20

It’s all the little every day things that make life so extraordinary and this year I want to make sure I am appreciating and focusing more on them. In an effort to remember to slow down, let the little things go, and enjoy every moment of this life I am going to share what I’ve been thankful for each week.

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{Source}

This week I’m thankful for …

  • Acts of unconditional love
  • Friendships
  • Spending time with family
  • Inspirational quotes
  • Mid-week runs with my buddy Kat
  • Lucy is okay after getting attacked on Wednesday
  • That the weekend is here!

What makes you feel thankful today?

Thursday, May 17, 2012

Three Things Thursday

1.  The husband was taking our dog, Lucy, for a walk last night and a loose dog attacked Lucy and bit her!  She is OK with a few shallow wounds and some scratches.  The husband said he did everything he could to get the dog away from Lucy including trying to sprint away from it but the other dog caught up to them.  Eventually the husband started yelling for help and someone came to help from a nearby house and they finally got away.  He doesn’t know where the other dog came from exactly, only the general vicinity.  Thankfully Lucy’s wounds are not worse and the husband didn’t get injured at all.  We are treating Lucy at home and watching the wounds for infection.  So scary.

2.  In other news … my left shin has been feeling twinge-y lately.  Boo.  Last night it was aching after my run so I got out my trusty 5 gallon bucket and did an ice bath.  It’s feeling better and I’m hoping it stays that way.  I think all the jumping around while doing the 30 Day Shred videos last week aggravated it.  I’ll be having none of that so no more 30 Day Shred for me.  I’ll have to find a different alternative for some cross training at home.

3.  I just registered me and the husband for a trail half marathon in October.  This is one of two half marathons that we are doing back-to-back on my birthday weekend with our running friends.  Friday I’ll be turning 32, Saturday we’ll run 13.1 on trails in Napa, and Sunday we’ll run another 13.1 on the bike path in Folsom.  I’m so excited.  It’s going to be a lot of fun.  Bonus – we’ll qualify for Half Fanatics :)

 

How about some fun stats:
05.17.12 lifetime stats
I love this feature on Daily Mile.  Since I started tracking my activities in January 2010 I’ve burned over 1200 donuts.  Booyah! 

 

Do you use Daily Mile?  If so, how many donuts have you burned? 

Anyone a Half Fanatic?

Wednesday, May 16, 2012

Tuesday, May 15, 2012

Training Tuesday

Another week of SFM training complete!  And what a great (running) week it was.

11 weeks to go!

Last week:
05.07-05.13

I nailed all my workouts last week, including two “cross training” workouts (Monday & Thursday).  I did Level 1 of the 30 Day Shred on Monday and Level 2 on Thursday.  Tuesday was hill repeats.  The temps have started to rise and it was warm out which made this workout even harder.  Wednesday was my new 4.55 mile loop from my house to the park and back.  My buddy Kat joined me and we had a good run, even though it was warm again.  We've got an unspoken ability to push each other just when we need it.  Friday was a 5 mile tempo run with the husband.  It was warm, again, but we got ‘er done.  I love our Friday runs together, just the two of us, where we get to talk about our week and pound out any leftover work stress from the week :)

map 05.12.12
Long Run Map (from my Garmin)

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“Mountain Lion Running Club”

Saturday’s long run was a little different than we’ve been doing.  I planned out a point-to-point run for us to do.  We were up early and dropped one car off at the end of our route and then drove back down to where we planned to start.  We did 16 miles, starting at Sacramento State University (my alma matar) and ran on the American River Bike Trail all the way to Nimbus Dam on Hazel Avenue.  The bike trail has some rolling hills, though nothing like the hills we usually run in Folsom.  It’s mostly shaded but we did have a few stretches where we were in the direct sun for a while.  We started early (just after 6 a.m.) and beat the heat but it was still warm out and the sun left me drained for the rest of the day.  We drove up to my hometown on Saturday night (to spend Mother’s Day with my mom) so I did a recovery run on Sunday morning around the neighborhood I grew up in.  I ended up over at my high school so I ran a mile around the track there. 

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This week will be a bit of a step back week.  I’m running a half marathon on Sunday (#6).  The week didn’t start off too great … I already skipped a workout (cross training on Monday) but after a long weekend and some insomnia I was exhausted and opted to sleep in instead.  I’m looking forward to the race on Sunday --- I’ll be running with the husband and my running buddy Kat.  We plan to keep the pace easy like a training run and have fun.  The race starts & ends at a local winery that we love so I think we are going to have a lot of fun :)

Monday, May 14, 2012

Meal Plan Monday {May 14}

My weekend was filled with lots of running (just the way I like it), a trip home to my hometown to spend Mother’s Day with my mom, and a visit to the church I attended growing up.  Last week was rough (at times) and I’m hopeful that this week will be better.  I’m looking forward to running a new-to-me half marathon this Sunday :)

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Monday ~ Enchiladas

Tuesday ~ leftovers

Wednesday ~ BBQ’d Turkey Burgers

Thursday ~ Black Bean & Corn Skillet Nachos

Friday ~ Pasta with semi-homemade marinara sauce 

Saturday ~ leftovers

Sunday ~ Take-n-Bake Pizza

What’s on your menu this week?
Do you meal plan?
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 :)

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Weigh in {05.14.12} = 139
Loss/Gain from previous week = +1

Friday, May 11, 2012

Thankful – Wk’s 16-19

It’s all the little every day things that make life so extraordinary and this year I want to make sure I am appreciating and focusing more on them. In an effort to remember to slow down, let the little things go, and enjoy every moment of this life I am going to share what I’ve been thankful for each week.

be joyful 2 copy {Source}

Lately I’m thankful for …

  • The husband … more and more each day
  • Weekend getaways for destination races
  • My bodies ability to carry me one mile, then one more, and more and more and more
  • Running Friends who have become family
  • Group runs, solo runs, the ability to run
  • New friends at work
  • Puppy snuggles
  • A safe and reliable vehicle
  • My family
  • Perspective
  • Knowing how to leave the work at work
  • Good books
  • The power of positive thinking
  • Talk radio trivia games on the way to work in the morning

Each day is a blessing, enjoy it.

What are YOU thankful for?

 

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Tuesday, May 8, 2012

Training Tuesday

Week 1 down … 12 to go to the SF marathon!

After seriously slacking off in April I was ready to get back on track last week and kick off marathon training with  a strong, solid week of running.  And that’s just what I did.  I am really looking forward to this training cycle.  We’ve got a few new long run routes planned out, including a trail run in my hometown (on trails I’ve never been on before) at the end of the month.  Last week started with some soreness leftover from the hilly Big Sur 10.6 race but I’m feeling much better now and I’ve been really focusing on stretching and foam rolling.  My weekday runs last week averaged a 10:15 pace overall (for a total of 12.2 miles) which is speedy for me (remember, speed is relative).  And my long run average pace was 12:05 and was part paved trail and part dirt trail.  For my recovery run on Sunday I ran for 30 minutes and did an easy couple of miles with a 4:1 run/walk ratio.  I didn’t do any cross training so I’m going to make sure to make that a priority this week.

We are headed back to the hill (read: overpass) this week to do hill repeats (tonight).  And I’m looking forward to a new route (point-to-point) this weekend for our long run. 

Photos from our long run:

05.05.12-1 05.05.12-2 05.05.12-3

Last week:

04.30-05.06 

My updated training plan: 

sfm training plan-1

Monday, May 7, 2012

Meal Plan Monday {May 7}

I hope everyone had a wonderful weekend.  Mine was filled with lots of running (3.1 miles on Friday; 14.67 on Saturday; 2.64 on Sunday), a much needed haircut, yummy slushy margaritas, warm temperatures, and quality time with great friends.

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Monday ~ Pineapple Jerk Chicken over Quinoa

Tuesday ~ leftover pasta (from last week)

Wednesday ~ BBQ’d Turkey Burgers with homemade grilled Mojo Potatoes

Thursday ~ Lentil Tacos 

Friday ~ Pasta with semi-homemade marinara sauce 

Saturday & Sunday ~ TBD (Mother’s Day Weekend)

What’s on your menu this week?
Do you meal plan?
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 :)

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Weigh in {05.01.12} = 140.2
Loss/Gain from previous week = +0.2

Weigh in {05.07.12} = 138
Loss/Gain from previous week = –2.2

Thursday, May 3, 2012

Three Things Thursday

It’s Thursday already?!?  This week is flying by because I had Monday off work. 

1.  Of course.  As soon as I hit publish on my post yesterday I made some changes to my training plan for SFM.  I forgot about a couple of traveling weekends we have coming up in May and July.  I will update the post with my updated plan as soon as I get it all re-figured out.

2.  I ran the same 4.55 miles both Tuesday night (with the husband) and last night (solo).  I was 100% convinced that my run on Wed night was going to be slower than Tues night since I normally run a tad bit faster when I’m with the hubs.  Wrong.  Tuesday = 4.55 @ 10:30 pace.  Wednesday = 4.55 @ 9:56 pace.  Both runs felt pretty great considering how sore my calves are from the hills of Big Sur’s last 10.6 miles. 

3.  I wanted to restart a plank-a-day on May 1st so I did one right before getting into bed that night … and then promptly forgot on May 2nd.  Fail. 

 

What are your weekend plans?  I’m hoping to finally get a garden planted this weekend.  And running.  There’s always running.

Wednesday, May 2, 2012

SFM Training Plan {2012}

This week marked the start of my official training for The San Francisco Marathon on July 29th.  I’ve got a solid base built up and the next 13 weeks will focus on building my long run mileage and prepping for my 2nd full marathon.  I feel like I been “in training” for 26.2 for a long time.  Last summer I started training for CIM 2011 but ended up with a stress fracture and not able to run the race.  I have been looking forward to running another marathon for over a year and I can’t wait for July. 

Some of my training goals for the next 13 weeks include dropping the few pounds I’ve gained the last two months, regular cross training (hopefully 2 days per week), sticking to my training plan (5 days a week of running) while remaining flexible (when needed), training smart and listening to my body. 

I’ll be running the SFM with the husband and my running buddy Kat.  SFM will be the husbands 4th marathon and it will be the 2nd for both me and Kat.  I’m still seeking marathon redemption from CIM 2010 and Kat is seeking redemption from CIM 2011.  My friend Leo will also be running SFM for his 2nd marathon.  Not to mention all the bloggy buddies that will be at SFM (Giraffy, Aron, LB --- who else is planning on being there?).  My goal is to finish strong (unlike CIM 2010), crossing the finish line with the husband (unlike CIM where there are separate male and female finishing lines), with an overall pace around 11:30 (for a finishing time around 5:01). 

My training plan has me running 5 days a week.  SFM is a hilly course so I’ve got hill repeats planned once a week and most (if not all) of my long runs will be on rolling hills and/or trails.  In addition to hill repeats and long runs I’ve got one easy run day, one tempo day, and one recovery run day.  I’ll be running my tempo runs with the husband and my goal is to build my endurance, and speed, so my tempo pace goal is between 10-10:30.  Thankfully I found my lost running mojo when I was in Big Sur running along the California Coastline with Kat and I’m ready to hit the ground running for this training cycle. 

sfm training plan

Updated 05.08.12