Saturday, July 23, 2016

Grit, Passion, Perseverance and Running

I just finished reading a great book called Grit: The Power of Passion and Perseverance by Angela Duckworth. There have been a couple of marathons and ultras, too, when I could have used some of the reminders covered in this book like not to dwell on negative thoughts. Don't give up during a tough mile or during the hot days of summer that we're dealing with now! I'd like to learn to be more gritty, but how do I do that?

4 Reasons That You Don't Persevere When the Going Gets Tough
  • You don't think you can succeed.
  • You don't think it's important.
  • You don't think it's worth it.
  • You're bored.

4 Ways to Grow in Grit
  • Cultivate your interests.
  • Develop a habit of challenging practice.
  • Connect your work to a purpose beyond yourself. 
  • Keep hoping even when all seems lost.

I Spied a Turtle Today - My 10th Mile

My Workouts This Week

Sunday: Fit RV Bootcamp Video: Challenge #5 Plank Rainbows & Challenges 1-4
, 30 min. bike ride, 5 mile run. All completed by 7 am. After workout: Banana Oat Waffles for a twist on the usual oatmeal in a bowl!
Monday: 18 mile run at 5am; 45 minutes before run: cold (because it's hot outside!) oatmeal with coffee, banana and almond butter mixed in, During run: GU electrolyte tabJustin's vanilla almond butter and chopped dates; The last mile was my fastest mile!
Tuesday: 30 min. bike ride
Wednesday: 5
 mile run at 4am, Get Stronger to Run Faster Body Weight WO part 1
Thursday: 7 mile progession run at 4am
Friday: 5 mile run at 4am
Get Stronger to Run Faster Body Weight WO part 2 and

10 mile run (after 2 mile w/u, 1/2 mile repeats at hard/easy effort)

Today's 10 miler was hard, but I liked the workout. Knowing that I was finishing up a high mileage week encouraged me (I'm running my 48th, 49th, 50th mile thoughts ran through my head) while the sweat dripped down my face. Also, the hard/easy effort run gave me a break every half mile. I was able to push myself during the hard effort segments because I knew that I'd be able to run easy when I finished.


Running Miles: 50
Bike: 1 hour
Strength Training Sessions: 3 

Favorite Links of the Week

Erin Dawson-Chalat Aims to Break 3:00 in the Marathon 55 year old doctor works 90 hours and runs 60-70 miles a week!

Resilience Is About How You Recharge, Not How You Endure 

Saturday, July 16, 2016

My High Mileage Week: 45 Miles of Running!

I was able to run on the shaded park road today. It was a nice change for today's 10 mile run. It has been closed for a long time because of flooding from a creek. Here's one of the ducks that keeps me company when I'm at the park. This week, I also saw a opossum running along one of the streets near my house. After that, I ran in a different area in case it woke up on the wrong side of the road that day.

My Workouts This Week

Sunday: Warmed up with part of a 
Total Body/Abs Video and leg swings6 mile easy run at 6am
Monday: 16 mile run at 5am; 45 minutes before run: cold oatmeal with coffee, brown sugar and almond butter mixed in, During run: GU electrolyte tab, salted banana, potatoes and dates; miles 11-15 were my fastest miles!
Tuesday: The Only 4 Strength-Training Exercises You Really Need
Wednesday: mile run at 4am 
Thursday: 6 mile run at 4am 
Friday: rest
Saturday: 10 mile run at 5 am, 35 min. bike ride


Running miles: 45
Bike: 35 min.
Other Exercises: 2 times

5 Favorite Links of the Week

Sarah Piampiano's Transformation Into a Professional Triathlete Tips on fueling your workouts!
Build Strength and Speed for Sub-Ultra Trail Racing
How to Conquer Insomnia
How to Power 'Mind Over Body'
How to Make Good Habits Stick

Saturday, July 9, 2016

Run Early to Beat the Heat!

Today's 9 mile run followed a few minutes of a HIIT workout, a good warm-up, and came before a 30 minute bike ride - a good cool-down!

Running in the Heat

Before my workout, I ate cold oatmeal mixed with coffee. I made it last night and put it in the refrigerator so that I could have a cold breakfast on this warm and humid morning. Last week, I forgot to do that and my hot oatmeal and hot coffee had me sweating even before I went outside. That's just part of life when you live in a humid location like I do, north of Houston. Hot summer runs may make us slower, but they make us stronger, too!

Run Early!

I woke up without an alarm at 4:30 today. That's good! When I start my run in the dark, I'm thankful later when the hot sun comes out. I got to see the pink clouds when the sun came up. Not only that, but I saw 16 deer. I was happy just to see the first two deer, but once I got to 16 I was hoping for an even 20. 

40 Miles of Running this Week!

Speaking of even, I got in an even 40 miles this week. I'm on my way to running 2,016 miles this year with 1,220 miles so far. Running 2,016 miles in 2016 is a fun challenge. What challenges are you going for this year?

My Workouts This Week

Sunday: 5
 mile easy run at 6am, Active Recovery Routine Video
16 mile run at 4:30am; 30 minutes before run: oatmeal and coffee, During run: Limeade w/salt added, 2 Fig Newtons and salted diced potatoes; exhausted from heat at mile 14; probably should have had more, but it was so hot that I didn't feel like it
Tuesday: rest
Wednesday: Stabilization and Strength for Master’s Runners5 mile run at 4am: 5 x (6 min hard effort/3 min easy) 
Thursday: 1 hr. bike ride
Friday: 5 miles at 4am
Saturday: S
ome of a HIIT Video, 9 mile run at 5:30am, 30 min. bike ride


Running miles: 40
Bike: 1 hour
Other Exercises: 3 times

5 Favorite Links of the Week

Does Better Fat-Burning Give Women a Marathon Edge? The ability of women to not slow down as much as men may have more to do with our optimism. 
How Kaci Lickteig Won Western States - Smile, smile, smile some more!
Winner of Western States 100 Mile Race: Kaci's Race Recap - Third time's a charm!
Joelle Vaught Sets a New Zion Traverse Fastest Known Time - I'd love to do this Utah run!
Run 2,016 miles in 2016 - There's even a group you could join for support.

Saturday, July 2, 2016

How I Make Sure I Run on Busy Days

Since I've been busier during the week lately, I have to work harder to make sure I run on busy days. I've had to start some of my workouts at 4 in the morning. That's early, but running is my favorite exercise and sometimes that's the best time of the day to fit in a run.

I've gotten used to waking up early and naps, like the one I just took, help. I often wake up a few minutes before my alarm goes off. I was afraid I'd dread the early morning workouts, but I don't. Since it's so hot, getting my workout finished before the sun is beating down on me is a real plus!

3 Tips for Waking Up Early

  1. Go to sleep early.
  2. Don't hit snooze. Just get up and get moving.
  3. Remind yourself that you'll get used to it.

I'm not registered for any races right now so, but I'm considering a 50K or 50 miler later this year or in 2017 like Rocky Raccoon or Brazos Bend, both in Texas near Houston and close to home. 

My Most Recent Ultras

Flagstaff to Grand Canyon Stagecoach 55K Race Report
Brazos Bend 50 Mile Race Report

My Workouts This Week

10 Minute Abs Workout Video8 mile easy run, 30 min. bike ride
Monday: 14 mile run @10:47 mi. ave. pace w/last 3 miles hard effort in the neighborhood and at the park in the photo; During run: 4 Fig Newtons and honey tortilla roll-up
Tuesday: rest
Wednesday: (Busy day ahead: run started at 4am) 5 mile progression run; splits: 10:51, 10:30, 10:18, 9:55, 9:19, strength training 
Thursday: (Busy day ahead: run started at 4am) 5 miles (see link below), strength training
Friday: 45 min. bike ride
Saturday: Pre-run: oats, peanut butter, coffee; 8 mile run45 min. bike ride

Running miles: 40
Bike: 2 hours
Home Exercises: 3 times

5 Favorite Links of the Week

Kaci Lickteig Wins Womens Western States 100 Mile Endurance Run - Fourth fastest women's time on the course at sub-18! Short hill repeats and interval workouts helped this flat-lander win this race with a killer 40,000 foot change in elevation.

Sally McRae's Western States 100 Mile Race Recap: Get Back Up Again and Again - Read this if you've ever found yourself not meeting a running goal you really wanted. She finished 11th at sub-22!

No Regrets: Caroline Boller's Western States 100 Mile Endurance Run Race Report - Although  she alternated between bonking and feeling strong more than once, she finished 12th. Never give up!

Anytime Anyplace Running Workouts: On Thursday, I ran fast for 30 seconds every 5 minutes, a workout taken from this post and motivated by the Western States 100 milers.

One of Americas Toughest Trails: The Manitou Incline - This Colorado run is on my wish list!

Saturday, June 25, 2016

Runners, Eat More Protein!

I need more protein. How about you? Everyone needs protein for muscle repair and synthesis. Non-athletes need to have 0.8.grams/kilograms/day of protein. 

Runners who run at least 30 miles a week need even more protein. Runner's World writer, Alex, writes about a new study showing that we should have 1.8 grams/kilograms/day of protein. For easy reference, 100 pounds is equal to about 45 kilograms. Multiply that by 1.8 and you get 81.

And this is important... Spread your protein out throughout the day. We can only utilize 20-30 grams at a time. That can be an incentive to eat only half of a large restaurant portion of food and to take half of it home.

Eggs, yogurt, lentils, fish and chicken are good protein sources. What are your favorite sources of protein? Homemade smoothies and Zoe's Kitchen turkey sandwiches (in photo) are two of my favorites.

My Workouts This Week

Sunday: 16 mile run @10:46 mi. ave. pace w/last 3 miles pushing hard (a little faster than last week's 14 miles
 @ 10:57), pre-run: rice and egg, during run: 4 Fig Newtons and small portion of rice
Monday: Brick WO: 30 min. bike ride, 6 mile easy run w/10 stair climbs & exercised on park equipment 
Tuesday: 8 mile easy run w/8 strides
Wednesday: 30 min. bike ride, strength training: Identifying Movement Imbalances 
Thursday: 6 mile @10:31 mi. ave. pace, strength training
Friday:  rest
Saturday: 9 mile run 
@10:10 mi. ave. pace w/10 flights of stairs afterwards, pre-run: 1/2 toast w/PB & H, during run: 1 Fig Newton cookie (actually, a copy-cat brand found at Aldi store, tastes real!) at miles 3 and 6

Running miles: 45
Time on the bike: 60 min.
Strength training days: 3

5 Favorite Links of the Week

Power Balls Recipe from Fixer Upper TV Show Blog - This is a yummy way to eat more protein. I subbed raisins for chocolate chips and halved the honey. Eat alone or mixed into yogurt.

Cassie Places 3rd at Half Marathon She Ran as a Training Run!

Nathan Places 3rd at the Gamelands 50K Trail Race (16 miles - his longest training runs!)

Should You Exercise If You're Sore? If I'm not too sore, running makes me feel better/less sore.

Why Runner Tina Muir Started Drinking Coffee I can't remember when I started drinking coffee, but I found a post from late 2014 (I was about 49) where I wrote that I'm not much of a coffee drinker - so I'm sort of a newbie. Today I made some using a chocolate cherry K-cup that was really good.

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