Saturday, September 24, 2016

Sweet 16 Mile Run

 


I ran my longest run of the week, a 16 miler, yesterday. Even though it still hasn't cooled down here in Texas, it wasn't a difficult run. The only thing I would change is my fuel. 16 miles on Gatorade left me feeling tired of sweetness. 

The next time I go on a long run, I'll drink water or bring some non-sweet food in order to give my taste buds a change. With lots of sugar keeping me going, I didn't run low on energy, though. I ran the second half of my run the fastest.

How I fueled my 3 hour 16 mile run:
  • Gatorade (36 oz.)
  • Fig cookies (2 at miles 4 and 8)
  • M&M's (5 at miles 12 and 13)

Today I ran 11 miles. Why a slightly longer run right after a long run? Because I'm training for a 50K held in 7 weeks - the Pass Mountain 50k trail race in Mesa, Arizona!

How I Exercised this Week 

Monday: 10 mile run with 10 hills, dumbbell workout plus squats/push-ups/wall sits
Tuesday: 6 
mile run with strides

Wednesday: 9 mile run, 20 min. of other exercises like squats/dumbbell workout
Thursday: mile run with 5 (30 sec.) strides35 min. bike ride
Friday: 16 mile run
Saturday: 11 mile run, dumbbells workout

Total Running: 56 miles

Friday, September 16, 2016

My 14 Mile Cookie Run


I ran 14 miles today in my new running shoes. It wasn't too risky to do a long run in new shoes since they're the third pair of the same model I've worn and liked - the Mizuno Wave Kazan trail shoe. There could have been a problem unique to that pair, but I was close to home and knew that I could trade them for another pair if I had a problem. No problems, though!

Water & Wave Kazan Shoes
I ran in my neighborhood for the first 7 miles because it was dark. I stopped every couple of miles for a drink from my water bottle sitting on my front porch. I had a GU electrolyte tab in my water for the sodium. It was warm during my run (about 75 degrees, but it felt more like 85) and I was thankful for the light breeze.

I ate two fig cookies after running 8 miles. I brought raisins, but I didn't eat them. Before the run, I had coffee, yogurt and a pop-tart. After the run, I had chocolate milk and oatmeal with a banana.

After my run, I stopped at the stairs and ran up them 10 times. Last time I only ran up 5 times so either it was good to push myself or I won't be able to walk tomorrow.

This Week's Running (a cut-back week):
0, 10, 8, 0, 5, 0, 14

I hope you have a great week of running!


Friday, September 9, 2016

Running: My 60 Mile Week


For lunch today, I used a recipe from Shalane Flanagan's book, Run Fast, Eat Slow. The Omega Sardine Salad is a favorite recovery meal for Amy Cragg. I was happily surprised that I could hardly taste the sardines in it and that it tasted good, but my husband, sitting beside me and eating a hot dog, said he could definitely smell the sardines!

Saturday: One of the best perks of rising early for a run - seeing the sun rise. I took a full day of rest today. That means I missed the chance of seeing a beautiful sunrise like the one in the photo, but the rest is good for me.

Sunday: 10 mile run with 1 mile hard/easy runs repeated; strength training: arms, abs


Window Shopping at Annette's

Labor Day: After a 7 mile run and doing exercises like lunges, planks, squats, my husband and I took a drive about 40 minutes north of home on I-45 to Annette's Antiques in New Waverly, Texas. It was fun to wander through the barn. Then we hit up some more antique shops in Huntsville and Old Town Spring. After that, I took a nap and watched the show, Fixer Upper. They decorate homes with items like the ones that we saw at Annette's like old windows and doors.

Tuesday: 9 mile run with 5 stair climbs (will slowly increase that #); strength training: arms, core


Find the Deer!

Wednesday: I saw a fawn and a mother deer on my 8 mile run; exercises: push-ups, plank, lunges, squats, single-leg squats

Long Run Thursday: I saw three deer, including a fawn, when I went on my 18 mile run powered by Gatorade. I had to resort to a countdown in the last mile, thinking about how I only had a half mile, a quarter mile, etc, left to go because I really wanted to quit. The heat was getting to me! 

Later in the day, I did some strength training for my arms. I want to be able to do pull-ups, but at least I can do chin-ups (underhand grip)! 

Friday (today): mile run and exercises like squats and lunges; last run of a high mileage week and my legs feel fine - happiness!

Total running: 60 miles 

Friday, September 2, 2016

My Long Run: During and Afterwards


This week my running legs carried me a total of 55 miles. Yesterday's 17 mile run was a hot one. The still air was almost suffocating. Knowing that I wasn't the only one trudging through the humidity helped. There were lots of walkers including the hiker who carries a huge backpack for his upcoming Appalachian Trail hike. I had Gatorade, dates, candy and crackers on the run. In the later miles, I switched from listening to a book to listening to music and drenched my head in cold water at fountains.

At first, my legs were heavy on today's run because of yesterday's run. After the heaviness subsided, the temperature rose with the rising sun. Still, I was feeling good and happy to count off my miles - from 48 to 55 because it was my last run of the week. When I finish most of my runs, I take my Weimaraner, Zoe, for a walk. That's her in the photo waiting for her turn.

After my long run, I visited a Houston area running store and when I mentioned the Olympic marathon, I was introduced to one of the employee's - Amy Cragg's father-in-law! After her 9th place finish in the Olympic marathon, she's on vacation, he said. I knew she finished 9th, but I hadn't realized that she had been at 11th place at 40K. Go Amy!

The evening of my long run, I did negative pull-ups where you get help to get to the top of a bar and slowly come down. I started working on pull-ups again after seeing Jessie Graff become the first woman to make it through stage one in the national finals on America Ninja Warriors this week. Here's a video to help beginners learn to do pull-ups that she made with a friend who can't do pull-ups yet.

How I Exercised this Week 

Saturday: 35 min. bike ride, strength training
Sunday: 10 mile run
Monday: 4 mile run, strength training
Tuesday: 10 
mile run, arm exercises

Wednesday: 6 mile run, core exercises
Thursday: 17 mile runarm exercises
Friday: mile run, 25 min bike ride

Friday, August 26, 2016

Run Fast. Eat Slow & My 15 Miler




I ran 15 miles yesterday. Before the run, I had overnight oats and cold coffee - favorites on hot days. To my oats, I added banana, coconut oil and coffee vanilla peanut butter. During the run, I had Gatorade and fig bar cookies. I saw a gorgeous pink sunrise and lily pads, which are pictured because the sunrise was gone before I knew it.

Meb's Olympic Marathon Finish

I finished with faster miles and then some push-ups - because of Meb! I've run 18 marathons plus other races, too, but it still helps to see that even a pro has to deal with problems. You never know what race day will hold, no matter how much you train and prepare. It's the challenge that makes races worth doing. (Here's my review of his book Meb for Mortals.)

Run Fast. Eat Slow

The recipe for the peanut butter mixture that I added to my oatmeal is in the new Run Fast. Eat Slow book by Shalane Flanagan and Elyse Kopecky, which I bought and read this week. I made a quick version of their peanut butter by adding 1 teaspoon instant coffee, 1/2 teaspoon honey and 1/4 teaspoon vanilla to 1 tablespoon store-bought natural peanut butter. I also liked it with 1/2 teaspoon cocoa powder added. 

In the book, there's a mix of simple recipes like granola and more complicated ones like lasagna. The book includes the reasons behind using many of the ingredients along with gluten-free and dairy-free options. Besides recipes, they included tips on what to eat depending on whether you are stressed, want to prevent anemia, are about to go on a run and more.

I'm looking forward to trying the green tea apple smoothie, the recovery quinoa salad and the double chocolate teff cookies since I know that I like Ryan and Sara Hall's teff chocolate pancakes

Have you tried any new recipes or foods lately? I just found some delicious pumpkin chai tea on sale and just in time for fall. I'm looking forward to the cooler weather that fall will bring.


Exercising for the Week of 8/20-8/26

Saturday: 1 hr bike ride, upper body/arm exercises
Sunday: 10 mile run
Monday: 5 mile run, 30 min bike ride, full-body exercises: planks, etc. 
Tuesday: 8 
mile run
Wednesday: exercises like push-ups, v-ups, Russian twists

Thursday: 15 mile run
Friday: 10 mile run, strength training: full body

Running Miles: 48


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