Hey all, So Monday evening was my first 'properly done' tempo run... Ya it definitely hurt, but I definitely did not help it by my pre run fueling... which sparked the conversation the next day with my friend about our diet (composition of what we eat, not a diet that we are doing), so I figured I'd share some of my thoughts on this matter.
First of all - stuffing my face post work day with mini eggs, followed by dinner, followed by a cupcake, followed by a tempo run... NOT A GOOD IDEA! Seriously, when will I learn and grow up... you do these things after!! (For improper usage of fuel/recovery, I mean, come on, I love me a cupcake and mini eggs but there is no way that helps in my muscle recovery... especially since my body doesn't digest wheat at the best of times). The thing to remember, is that just because you exercise, that does not give you free reign to eat straight out of the ice cream carton, or stuff your face with cupcakes until you are about to burst (despite how tasty and bright this idea may seem at the time).
For the past 3 years or so I've been experimenting with what foods work for my body, and which ones don't (which one's can my body process and feel good after I eat, and which one's make me what to vomit or feel bloated... seriously, when this journey first started I did not realize most people did not feel like vomiting after they ate). And, I'm not there yet. I definitely do not have everything figured out with regards to my body, but one thing that I have learned through this process is that Calorie counting is not for me. I know for plenty of people this is a really good way of making sure that they are eating enough or not over eating throughout the day, but for me, it is more important that I focus on what types of foods I am putting into my body. Am I getting enough protein, dairy, vitamin D, carbs (that big bad word to many)? Am I fueling my body with food that is going to give me energy to get through my work day, as well as my work out after work? If this is not happening, I'm going to be: exhausted, cranky, irritable, and binge on something that my body isn't needing (like chocolate Cadbury mini eggs... 4 hand fulls of them).
It is important to remember though, that while I may be working on lowering my BMI, or body % fat, it is my body composition that I am concerned about, not my weight. And at the end of the day, I'm really not that stringent or fixated on this, I just want to make sure that throughout this next training stretch I am maintaining these numbers. I have realized that I need to shake this idea that at 5 ft 4 I should weigh 120 lbs like the celebrities in the magazines, or follow the 1200 calorie a day model given to people who want to lose weight but aren't active. My body is strong, it has gotten me through a marathon, it biked to Fort Langley and back from my house, it runs in the rain, swims in the rain, it is strong and I need to respect it by properly fueling. For me, calorie counting or tracking at this point in time isn't conducive to what I am trying to do, now that may change, but as of now, I am not a calorie counter and I do not think I need to be.
Workout so far this week:
Monday - Tempo Run: 5 min walk warm up, 3 miles at 9:04 min/mile, 3.67 miles at 8:48/mile, 5 min walk cool down, followed by stretching and foam rolling.
Tuesday - Workout DVD Tuesday: Shed and Shred by Jillian Michaels... it was all good until after the warm-up and we started to do plank hops... ya, that sucked.
Today I'm taking a rest day,but tomorrow will be my first sprint set... unless I get too scared or intimidated... I will keep you posted.
Happy Wednesday! Any workouts for you or are you on a rest day too?
Wednesday 27 February 2013
Monday 25 February 2013
Slow and Steady Wins the Race
Week 1 of feeling better, and 1 week out of the official start date of Training for RNR Seattle... So what have I been up to, attempting to get my legs back and attempting to formulate a game plan so that I will not be completely owned
by the Full Marathon like the Nike Women's Marathon (NWM). That race got
the best of me, and I'm the first to admit that, but this time around I
would like to walk away victorious, with the feeling that I am a
marathon runner.
As I mentioned before, whenever I'm sick the hardest part is that mentally I expect myself to be the same as I was prior to, but the thing is, I'm not. So this past week I stuck with short, interval type runs. aka No pain No gain, so make it count. Monday was a 5 mile, Wed was 4 and Saturday morning I honestly can't even remember, the only thing I know was that it felt hard. I stopped, walked a bit, then would start back running again, I think I did just over 5 but once again I don't really remember and the point of this run was to just do it. To run, for a significant amount of time even though I didn't want to. Sunday I went to swim practice (ya, I handn't been in 3 weeks, I asked my coach if he missed me) and managed to do the fastest shower and change to make it to church that started 15 minutes after swimming practice ended.... God doesn't care if you smell like chlorine... now the people around me might of... Sunday was great because swimming is so different then running, and I have a coach that tells me what to do and other swimmers coming up behind me so I can't go all chillaxingly slow.
Now that I have had time to reflect and formulate goals, I have decided that the goal pace that I would like to work down to for a half is 8:30, and considering I'm doing the BMO Half in May, I feel like I have enough time to perhaps make this a possibility. Having done it before, I know that this is a good course to get a PR on because of its downhill gradient. Also, this year I'm going to do some training run's in Stanley Park/along the Seawall because mentally, I get owned when I run in nature and I finally realized why. While some people do so well in this type of scenic course, I fail because when I run, I love people watching! I love looking at houses or cars, seeing the ones I like or do not like, I run to be by myself, but still be with others. Also, I don't really care about flowers, what type of trees are around me bluh bluh bluh, I am soooo not zen enough for that to motivate me.
Well, once again, I have a plan (as you can tell I'm a plan and making lists type of gal), so lets see how well I will follow this and execute it. With 1 week left of non structured running plans I have a feeling this week is going to be rather sporadic and my last week of running only on my beloved holey treadmill... Tonight will be a Biggest Loser/Oscar fashion recap inspired run, so likely I will easily zone out on the Treadmill and spend 90 minutes there... Seriously, Oscars last night, I Love Jennifer Lawrence, and only she can recover from her fall with such smooth humor... Also, now I am motivated by all those Woman in form fitted gowns to get my butt on the treadmill to make sure I keep everything 'tight'. Hey, motivation is motivation, plus, lets face it I really like me some food. :) So whatever, motivates you, I hope you find it on this Monday and start your week off right. Happy Monday!
As I mentioned before, whenever I'm sick the hardest part is that mentally I expect myself to be the same as I was prior to, but the thing is, I'm not. So this past week I stuck with short, interval type runs. aka No pain No gain, so make it count. Monday was a 5 mile, Wed was 4 and Saturday morning I honestly can't even remember, the only thing I know was that it felt hard. I stopped, walked a bit, then would start back running again, I think I did just over 5 but once again I don't really remember and the point of this run was to just do it. To run, for a significant amount of time even though I didn't want to. Sunday I went to swim practice (ya, I handn't been in 3 weeks, I asked my coach if he missed me) and managed to do the fastest shower and change to make it to church that started 15 minutes after swimming practice ended.... God doesn't care if you smell like chlorine... now the people around me might of... Sunday was great because swimming is so different then running, and I have a coach that tells me what to do and other swimmers coming up behind me so I can't go all chillaxingly slow.
Now that I have had time to reflect and formulate goals, I have decided that the goal pace that I would like to work down to for a half is 8:30, and considering I'm doing the BMO Half in May, I feel like I have enough time to perhaps make this a possibility. Having done it before, I know that this is a good course to get a PR on because of its downhill gradient. Also, this year I'm going to do some training run's in Stanley Park/along the Seawall because mentally, I get owned when I run in nature and I finally realized why. While some people do so well in this type of scenic course, I fail because when I run, I love people watching! I love looking at houses or cars, seeing the ones I like or do not like, I run to be by myself, but still be with others. Also, I don't really care about flowers, what type of trees are around me bluh bluh bluh, I am soooo not zen enough for that to motivate me.
Well, once again, I have a plan (as you can tell I'm a plan and making lists type of gal), so lets see how well I will follow this and execute it. With 1 week left of non structured running plans I have a feeling this week is going to be rather sporadic and my last week of running only on my beloved holey treadmill... Tonight will be a Biggest Loser/Oscar fashion recap inspired run, so likely I will easily zone out on the Treadmill and spend 90 minutes there... Seriously, Oscars last night, I Love Jennifer Lawrence, and only she can recover from her fall with such smooth humor... Also, now I am motivated by all those Woman in form fitted gowns to get my butt on the treadmill to make sure I keep everything 'tight'. Hey, motivation is motivation, plus, lets face it I really like me some food. :) So whatever, motivates you, I hope you find it on this Monday and start your week off right. Happy Monday!
Wednesday 20 February 2013
Random Race Recap: Fort Langley Historic Half 2012
Alright... so even Plan Z was not going to happen... After 10 days of being house bound, two failed attempts of going back to work, Sunday February 17th, to my dismay, I was a spectator at the Fort Langley Historic Half.
So instead of doing a race recap of this years race, I will do a brief recap of last years:
The Fort Langley Historic Half was my first experience with the half marathon... it was also my first race since elementary school where I cried the whole time while my Mom encouraged me... all the way up till the end when, naturally, I sprinted to the finish line (if only I had that back kick now). I didn't know what to expect as the longest distance I ran was 14 km, but I knew that I could do it. I started with the last group of runners, at the back of the pack. I had ran part of the course before work one day so I knew what to expect and allowed myself to get into a comfortable pace.
Due to the fact that I started in the last wave I was passing quite a few people, which felt great, and is it just me or does it feel absolutely fantastic to pass someone who appears to be so much more of a 'runner' than you? (this being said, the downside is when they pass you again). My friend Kelly had given me some gel's which I took just after the 10 km mark, right before a massive hill was coming, which turned out to be a good idea, bad idea- sprinting up a short steep hill, why? Because you truly do feel like vomiting and that is when my first mental panic attack of 'Can I do this' took place . I had done the 10 km in 56 minutes and my ideal/ultimate/dream goal was to come in under two hours. At this point I realized it might be possible.
The back half of this race is much easier than the first which was a huge benefit for a first half marathon.As the second half had a huge hill that you ran down, the flat parts that followed seemed rather boring (but still, looking at my watch I thought 'Hey, this may just happen'). By about 17 km's a small hill came, but at that point in the race it felt like I could have been running up Mt Everest! I had to walk this part which made it extremely hard to start back up again. At the end of the day I finished my first half marathon at 1:58 and was extremely thrilled to have come in under 2 hours. I didn't prepare much but had the confidence to know that I could finish it and the determination to finish strong. The weather was great, I wore the right clothing and fueled properly for this half marathon.
In looking back on this race it was the best I could ever expect a first marathon to be and I am disappointed in the sense that I couldn't partake in it again this year, but at the end of the day I have to take care of myself and look ahead to my Spring/Summer runs.
Being a spectator was great, it was neat to experience the other side and it was awesome to cheer on my friend who is normally at the end cheering me on. I was able to run the last km with her, and attempted to just help her keep pace, pick it up and I am happy to share that she CRUSHED her old PR! Literally, buh bye 6 minutes!!! Racing is fun, the energy and the atmosphere is so exciting and right now I'm doing everything I can to get myself healthy so that March 3rd I can officially start training for the Rock'N'Roll Seattle Marathon. :) Happy Wednesday!
So instead of doing a race recap of this years race, I will do a brief recap of last years:
The Fort Langley Historic Half was my first experience with the half marathon... it was also my first race since elementary school where I cried the whole time while my Mom encouraged me... all the way up till the end when, naturally, I sprinted to the finish line (if only I had that back kick now). I didn't know what to expect as the longest distance I ran was 14 km, but I knew that I could do it. I started with the last group of runners, at the back of the pack. I had ran part of the course before work one day so I knew what to expect and allowed myself to get into a comfortable pace.
Due to the fact that I started in the last wave I was passing quite a few people, which felt great, and is it just me or does it feel absolutely fantastic to pass someone who appears to be so much more of a 'runner' than you? (this being said, the downside is when they pass you again). My friend Kelly had given me some gel's which I took just after the 10 km mark, right before a massive hill was coming, which turned out to be a good idea, bad idea- sprinting up a short steep hill, why? Because you truly do feel like vomiting and that is when my first mental panic attack of 'Can I do this' took place . I had done the 10 km in 56 minutes and my ideal/ultimate/dream goal was to come in under two hours. At this point I realized it might be possible.
The back half of this race is much easier than the first which was a huge benefit for a first half marathon.As the second half had a huge hill that you ran down, the flat parts that followed seemed rather boring (but still, looking at my watch I thought 'Hey, this may just happen'). By about 17 km's a small hill came, but at that point in the race it felt like I could have been running up Mt Everest! I had to walk this part which made it extremely hard to start back up again. At the end of the day I finished my first half marathon at 1:58 and was extremely thrilled to have come in under 2 hours. I didn't prepare much but had the confidence to know that I could finish it and the determination to finish strong. The weather was great, I wore the right clothing and fueled properly for this half marathon.
Fort Langley Historic Half 2012- Kelly (R) and I (L)
In looking back on this race it was the best I could ever expect a first marathon to be and I am disappointed in the sense that I couldn't partake in it again this year, but at the end of the day I have to take care of myself and look ahead to my Spring/Summer runs.
Being a spectator was great, it was neat to experience the other side and it was awesome to cheer on my friend who is normally at the end cheering me on. I was able to run the last km with her, and attempted to just help her keep pace, pick it up and I am happy to share that she CRUSHED her old PR! Literally, buh bye 6 minutes!!! Racing is fun, the energy and the atmosphere is so exciting and right now I'm doing everything I can to get myself healthy so that March 3rd I can officially start training for the Rock'N'Roll Seattle Marathon. :) Happy Wednesday!
Tuesday 12 February 2013
Plan Z...
After last weeks optimistic post, and great hopes and good feelings about February 17th, Wednesday evening came... which from now on will be known as the start of the epic cold/flu hybrid of 2013... I have been out of comission since Wednesday evening... and I am now faced with the uncertainty of what to do this upcoming Sunday. Often when I'm sick, once I finally have the energy to run again it is extremely frustrating and dissapointing because I've taken so many steps back in my strength and endurance. But do I really not want to do this run this weekend? I don't know... or do I try and switch to the 10 km? I do not know...
At this point in time I'm not too sure how I'm going to proceed or what I will be doing come Sunday morning, but first things first I need to just focus on getting myself better and getting back to work and a minimalist version of my daily routines...
Hope everyone else is in better health than I am... Oh also, so much for the plank a day challenge... flip side, my abs do look quite fabulous, its amazing what this cold/flu will do for a girls figure ;).
At this point in time I'm not too sure how I'm going to proceed or what I will be doing come Sunday morning, but first things first I need to just focus on getting myself better and getting back to work and a minimalist version of my daily routines...
Hope everyone else is in better health than I am... Oh also, so much for the plank a day challenge... flip side, my abs do look quite fabulous, its amazing what this cold/flu will do for a girls figure ;).
Tuesday 5 February 2013
Plank a Day
Happy Workout DVD Tuesday! Woot Woot! I am so ready to bust a move tonight, followed by the inevitable not being able to move and cringe every time I go up the stairs at work for the rest of the week. I mean it just hurts so good!!
Anywho! So last week Wednesday there was no Wicked Workout. The hole in the treadmill has me a little scared to use it, plus I had a looming deadline on Thursday so I would not have had time anyways. Thursday and Friday I didn't end up doing any form of exercise because I was being lazy, additionally after work on Friday a friend was coming over to watch the hockey game...
Geography does not depict my team of choice
Yes I am from BC, Yes I live around Vancouver, but NO I am not a Canucks Fan ;)... It is amazing that I can go out and not get heckled too much... my Mom says its because I'm a female sports fan, I don't know what the reason is, but I will take it! (So coming into work on Monday may have slightly sucked... but hey, at least I ain't no closet fan!)
Moving on! Saturday I had every intention of going outside for a long run... instead I baked, swept the floors and washed all of the mats in the house... Ya... I don't think this was a very good excuse but I don't know, I just couldn't find the motivation. While it may have been a beautiful, sunny day on Saturday, I chose the rainy Sunday to go for a run...
Anywho! So last week Wednesday there was no Wicked Workout. The hole in the treadmill has me a little scared to use it, plus I had a looming deadline on Thursday so I would not have had time anyways. Thursday and Friday I didn't end up doing any form of exercise because I was being lazy, additionally after work on Friday a friend was coming over to watch the hockey game...
Yes I am from BC, Yes I live around Vancouver, but NO I am not a Canucks Fan ;)... It is amazing that I can go out and not get heckled too much... my Mom says its because I'm a female sports fan, I don't know what the reason is, but I will take it! (So coming into work on Monday may have slightly sucked... but hey, at least I ain't no closet fan!)
Moving on! Saturday I had every intention of going outside for a long run... instead I baked, swept the floors and washed all of the mats in the house... Ya... I don't think this was a very good excuse but I don't know, I just couldn't find the motivation. While it may have been a beautiful, sunny day on Saturday, I chose the rainy Sunday to go for a run...
Wasting time before Super Bowl the only way I know how
However, this run ended up being great! First - I figured out my running clothes for the Fort Langley Half. Second - Outside speed work (hello 8:34 min miles!) and finally- steep little hills that are quite comparable to the Fort Langley Half hills.... it may not have been a high mileage run, but it did boost my confidence and I now have a game plan going into the Fort Langley Half.
The thing about Half Marathons after you've trained and done a full, is that they seem like no biggy. You know your body, you know your limits and you know how hard you can push yourself. Sure I likely should have trained a bit harder for this run, but the thing is that I know that I'm stronger than I was last year physically and mentally. Plus, I have the confidence in myself to know that I can finish. :)
Now, Seeing as the Fort Langley Half is quickly approaching, that means another event is happening... HAWAII!! Which is why the title of this post is 'Plank a Day'. Now until Hawaii I will be doing... a plank a day! (thank goodness I have new music on the iPod because i'm going to need it.) Last night I started my Ab workout and finished it with 3 planks (2 x 60 secs, 1 x 90 secs). From February 4th- March 16th I will be doing at least a 1 minute plank a day... ya I realize to most people this isn't even an issue, but for me, well this is the start of something I often say I'm going to do or would be a great idea, but don't follow through on (Beyonce may or may not have had a motivation factor... she looked AMAZING!).
So, happy Tuesday, I hope you all enjoyed the Super Bowl (and Beyonce!!! I may or may not have screamed when Destiney's Child was reunited... and was refrained from dancing only because my friends boyfriend was there), and bring on the 2013 NFL season, us Seahawk Fans are ready.
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