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Showing posts from February, 2015

Marathon Taper Time!

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Recap of Last Week

I quickly recovered from the Valentine's Day trail half marathon. I recover more quickly after racing on dirt trails, like the one above, than I do after running a road race. (Unless, I trip on a root and fall!) Two days later, on Monday, I was running again.

M: 8mile run, strength train 
T: 5mile run, strength train
W: rest
T: 8mile run (8 x 800m or 1/2 mi with 400m rests)
F: 9 mile run, strength train
S: rest
S: 7mile run

Taper Week

This week I'll be running less than usual and eating more carbohydrates than usual because on February 28 I'm running in The Woodlands Marathon! I've run the half marathon a couple of times, it's close to home and it looks like the weather will be fairly nice for running, too! 

Highlights: Pacers, Races & More

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I've gathered some posts that I hope you'll find fun to check out!

How to Be a Fitness Product Tester - My best personal experience with this was when I tried out some New Balance running shoes in exchange for a review on Trail and Ultra Running. They even used my photo of my shoes, which is kind of fun!

Run Repeat - Speaking of shoes, you can check out this site before you buy your next pair of running shoes for reviews.

Athletes' Winter Tales - In order to produce more oxygen carrying red blood cells and to make running at sea level easier, some elite runners train away from home. Mother Jo Pavey no longer trains away from home and says that you really can train anywhere, though. Here's another look at how high altitude helps from Hungry Runner Girl along with a 20% off code for the Utah Valley Marathon.

Comparison of all of the Utah Marathons - Speaking of Utah, I've run the St.George Marathon in Utah - a beautiful state, but too many hills for me! 

Should I Run With…

Love. Run. Half Marathon. Report

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The Love. Run. Half Marathon was held on Valentine's Day in Huntsville State Park, Texas. I finished in 3rd place in my age group in 2:07:54!

When the results were posted online on Sunday, I was excited to find out that I was bumped up from 4th to 3rd out of 31 runners in the 40-49 age group. Because the Master's award went to a runner in my AG, I became the 3rd place finisher.

Course: I brought my own fuel, butthey handed outwater and Gatorade along the course along with one GU gel handout; root-filled trails (I saw a runner fall, but no falls for me), some hills, mostly shaded, plenty of race markings so you'll stay on course!

Weather/Clothes: perfect weather,blue skies, 45 degrees at the start,Nike shirt and cap, North Face skirt, Saucony Ride 6 shoes. I like the race finisher's shirt and the Project: Love One shirt I was given for volunteering.


Fuel Pre-run: whiterice, banana, coffee with milk (I'm not a coffee drinker, but maybe the caffeine helped.)

Fuel During …

This Week's Long Run Fuel

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Cool weather, eating more carbohydrates than usual the day before and for my pre-run meal and just being farther along in marathon training all contributed to a great 18.5 mile run this week. I ran faster (9:31/mile ave. pace) than I did during my previous 18 milers and finished fast at 9:05 and 8:50 pace for the last two miles.

Long Run Fuel 

I ate something every 3 miles: two halves of a tortilla with grape jelly, Powerbar gel, 2 fruit twists (new type for me), half of a citrus Vitalyte electrolyte drink (new to me, tastes more salty than sweet) and a tri-berry GU Brew electrolyte tablet (tastes sweeter than Nuun). I carried all of this in my Skirt Sports Adventure Girl 5 pocket skirt ($35 at Skirt Sports now).

Too Much Liquid

One disadvantage of drinking my fuel over getting all that I need from food with water is that sometimes I drink too much like I did during this run. With a running drink, when it's cooler I don't need to drink as much, but I still need to fuel my run an…

Simple Shepherd's Pie

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On a chilly night this week, I made shepherd's pie to warm us up. It's one of my favorites because it's easy to put together. 
Simple Shepherd's Pie
In a 9" x 9" baking dish, place: 1/2 lb cooked ground hamburger1/2 cup beef broth (I use Better Than Bouillon)1 tsp Worcestershire sauce1/2 cup mixed vegetables such as corn, carrots and peas (frozen is fine)4 cups leftover mashed potatoes Bake at 400 degrees for 30 minutes. Then broil until top is browned.
This meal makes about 4 servings, but you could double it for larger families or potlucks. For a side, roast some vegetables while the shepherd's pie is baking.

What is one of your favorite meals for warming up on cold days?

Highlights: Nutrition, Races & More

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Here some of my favorite posts and recaps found on the web this week...

Aggressive Fueling Plan Means Faster Marathon Times (Runner's World) - In the study, runners used 3 gels an hour. I've never tried 3 gels an hour, but in a recent 50K trail race, 2 gels an hour worked for me.

Race Day Tactics (iRunFar) - Performance boosting strategies to enhance your race.

The Low-down on Snack Bars (The Real Life RD) - Sometimes you don't have time to make a blueberry French toast sandwich (photo)! That's when snack bars are handy. My favorite bars: Larabars (cinnamon roll and apple pie) and homemade bars like Sally's Peanut Butter Banana Oatmeal bars.

Female Race Directors Make Their Mark (Zelle) - Lists 5 marathons directed by women, such as the LA Marathon.

At Home with Jo Pavey (BBC) - A video of the 40 year old gold medal winner in the 10,000m at the 2014 European Championships in her home with her family and out for a run.

Soon-to-be Scientist Makes Remarkable Recovery - A r…

Second 18 Mile Run

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This week's long run was a good one. The weather was so nice that I was able to wear shorts and, best of all, I finished feeling strong. It was my second long run leading up to my 2/28 marathon.

Goal, Pace & My Sore Arm!
My goal was 3 hours, but I missed it by 5 minutes and ran a 10:18 average pace. Maybe next time! Knowing that I was nearly finished gave me an extra surge of energy and my last mile was my fastest - 8:50. After finishing the run, my left arm was sore from carrying my water bottle in my left hand for the whole run. I thought about switching hands as usual, but I like carrying it in my left hand and I wondered if it would make a difference. Now I know! 
Food for the Run

Pre-run:
toast and jammocha coffeeBeet Elite Neo Shot - Beet Elite tastes like sweetened beets. I can't tell if it made a difference after only one packet, though. See what Flexitarian Filly, a 2:42 marathoner, thinks about it and how she achieved a half marathon PR.
During run: 
Tailwind Nutrition …