Friday, June 27, 2014
My favorite run of the week was my 8.5 mile run because I felt like I worked hard and that I could have run farther even in the sticky humidity. After a three mile warm-up, I ran 0.7 mile four times (with 0.25 rests). This was a good distance because there's a 0.7 mile long road at the park where I run. Cars don't usually drive on the road and it has water fountains near each end.
I wish I had been able to run negative splits, but it was a positive split kind of day. Finished with my run, I felt pretty good about the workout as I dripped into my house. It's the time of year to keep towels near my door again!
This week I only ran 4 times instead of my preferred 5-6 times a week. I needed to give my hip flexor a break. Every once in awhile, it feels uncomfortable when I take a step so I rest it.
I rode my bike a little more than 15 miles this week. I went for two rides with my husband and just happened to hit my weekly goal of 15 miles.
Are you looking for some summer reading? I haven't read it yet, but I have this book on hold at the library: Long Mile Home: Boston Under Attack, the City's Courageous Recovery and the Epic Hunt for Justice.
Red, White & Blue Breakfast
I ate a patriotic colored breakfast today of red and blue berries on French toast topped with yogurt. I'm a little early, but this breakfast is just right for the 4th of July. Happy Independence Day!
Friday, June 20, 2014
Today I hopped over a snake while I was doing hill work during my 5 mile run. After I jumped over what I thought was a stick, I looked back to see what it was because sticks aren't usually squiggly like snakes and sure enough, it was a snake! What scared me more than the snake is that I didn't see it before I jumped over it even though today I was on "high snake alert".
That's because yesterday I saw another copperhead snake just like the one I saw in April. Last week, I saw another snake slither out of the grass onto my running path. At least that snake and the one I saw today probably weren't venomous like a copperhead.
Links: Poison Ivy, Dumbbells and Humidity
Ivy X Pre-contact Spray - I don't know if it works, but you use this spray before you go near poison ivy. It smells like soap, which is much nicer than all of the other poison ivy lotions and sprays I've used in the last few weeks after finding out that I'm very allergic to poison ivy. After my last poison ivy post, I worsened and started antibiotics which seem to have helped so that once again I can write that I think I'm almost well again!
Dumbbell Circuit (Fit Sugar) - This workout tired my arms today. I got in two sessions of strength training this week that included this workout and push-ups.
Ask Coach Mario: Should I adjust for humidity? I adjust my daily running goals depending on how I feel when I'm running. Every summer I wonder if it's my age that's slowing me down, and it could be, but I'll probably see a faster paces when it gets cooler. At least that's what I tell myself!
It's hot and humid and there are snakes out there, but I still wouldn't trade it for a safe treadmill run. Besides the snake, today I saw a family of woodpeckers fly from tree to tree and a huge turtle - just so you don't think that all we have in Texas is snakes!
Friday, June 13, 2014
Let's talk protein! I came across some articles on protein this week.
Eat Protein to Lower Stroke Risk: 20 grams of protein a day may decrease your stroke risk by 20%.
Managing Menopause? Consider Your Diet: Shoot for about 25 grams of protein per meal.
Protein Intake and Performance for Runners by Matt Fitzgerald
Delicious Protein Packed Dishes I've Eaten Recently
- Baked Chicken with Herbed Goat Cheese
- Cheesy Chicken and Rice: I like to use leftover chicken and to reduce the cheese.
- Scrambled eggs with cheese and avocado
What are your favorite ways to eat and drink your protein?
Friday, June 6, 2014
I need to stay far away from poison ivy! I didn't know how bad an allergic reaction to poison ivy could be until I noticed blisters on my skin after picking blackberries recently. The first week and a half, I was able to run even though it bothered me a little when my shorts brushed against my itching legs.
After going to the doctor and getting a steroid shot and some medicine, I didn't feel like running for a few days. After nearly three weeks of rashes, itching, blisters, swollen joints and lips, I'm almost back to normal and I'm feeling much better. I don't know which I'm more concerned about when I run in the woods now - snakes or poison ivy!
- Saturday: 30 minute ride
- Sunday: 4.5 mile run with 3 x (10 minutes fast, 2 minute rest); exercises like the clam, leg lifts, 7 Minute Exercises
- Monday: 5 mile easy run with 5 hills; 30 minute ride
- Tuesday: 5 mile run with 2 miles fast; arm workout, 7 Minute Exercises
- Wednesday: 5 mile easy run with 5 strides; 30 minute ride; Myrtl Routine, Runner Dude's Core WO
- Thursday: 9 mile run
- Friday: rest
- Coach Jenny's Ways to Improve Running Efficiency - Pay attention to strength-training, plyometrics, strides and stride rate. My new Garmin Forerunner 220 shows stride rate and I often get close to 180 strides, like I want, when I'm running fast. That's another reason I like my new watch.
- Ride More to Run Better - I like to ride and I added riding to my training to increase aerobic fitness.
- Ellie Greenwood Interview by Marathon Talk - She won the Comrades 55 mile race in South Africa.