Friday, May 29, 2015

Must-have Fitness Gear

"My park" was closed for a few days because the park creek was so full after all of the rain here in southeast Texas so I did one mile laps in my neighborhood a couple of days. It was better than I thought it would be, but I was relieved when the park opened in time for my 15 mile run today. 

Besides the rain, I've got packing on my mind. My husband and I will head north and visit Canada - somewhere we've never been to before. Maybe I'll get the chance to run and hike in Banff National Park! If so, I'll have to watch out for bears. From flooding to bears, there's danger everywhere!

We'll be in the RV and space is tight so my list is only for what I can't live without. Tell me if I forgot something.

Must-have Fitness Gear

  • energy gels
  • water bottle w/holder, 4 bottle waterbelt, camelbak
  • Garmin/charger/HRM strap
  • Fitbit & bag w/extra bands, etc.
  • alarm (since pepper spray isn't allowed in Canada)
  • anti-chafing stick
  • shoes
  • shoe tag ID
  • running caps/visors
  • running underwear/socks, gloves
  • running shirts (tank, short, long-sleeved)
  • running shorts, skirts, capris, pants
  • running jacket
  • resistance bands
  • safety light arm band

  • This Week's Workouts

    40 miles of running and 2 bike rides plus dog walks, Hadfield's CoreMyrtlno equipment needed arms WOLauren's Core WOupper body WO w/weightsLow Back Pain Exercises for Runners and Meb's Drills

    Saturday: Bike 43 min. and then run 5 miles w/finishing sprints (heavy legs at start of run!)
    Sunday: Run 3 miles, (short run - storm)
    Monday: Run 10 miles (2 x 15 min & 1 mile hard, sprints)
    Tuesday: no run/ride
    Wednesday: Bike 45 min.
    Thursday: Run 7 miles, sprints
    Friday: Run 15 miles (some rain), 5 minutes of stair running

    Friday, May 22, 2015

    More Protein Powder & Miles

    I was almost out of protein powder, so my recent package from Nutrition 53 of Vegan 1 protein powder came at just the right time. Each Vegan 1 packet contains 20 grams of plant-based protein and the powder mixes up with just a spoon.  

    Lately, I've been having some jaw pain (TMJ) that will, hopefully, soon be relieved by my new mouth guard. Until then, chewing hurts so protein shakes to the rescue! I had fun trying the four flavors they sent me.

    Chai: It's nearly impossible for me to find a powder mixed with only water that I like, but the chai flavor made the grade.

    Banana: With a fork, I mixed together the banana powder, water, banana and a dash of molasses, which adds iron and sweetness.

    Chocolate: I used my immersion blender to make a version of one of my favorite recipes (photo): blended frozen banana slices, a tablespoon of peanut butter, enough water to get the consistency I want and chocolate protein powder (or instead of powder, sub cocoa powder).

    Vanilla: I made a pretty purple smoothie by blending together the vanilla powder, blueberries, strawberries, yogurt, oats, milk and honey. 

    Nutrition 53 sent me 12 packets in exchange for my posted opinion, but anyone can request one free packet.

    Can You Find the Raccoon I Spotted on Today's 15 Mile Run?

    This Week's Workouts

    My husband and I will be heading north in our RV this summer and I'd like to fit a race in. I'm thinking about running the Missoula Marathon in July, but our plans are still up in the air. Still, that gives me an incentive to increase my weekly miles and to include a tempo, hill and long run even as the summer heats up here in Texas.

    5/16: Low Back Pain Exercises for Runners, Plank RoutineFitnessista WO (1-6)

    5/17: Run 7 miles (Tempo4 miles moderate effort @11:17/mi. ave.), Myrtl video
    5/18: Strength Training: coreupper body video; Bike 30 min.
    5/19: Run 9 miles; Meb's Drills: skipping, skipping with extended legs, backwards skipping; strides
    5/20: Run 5 miles (Hills), Coach Jay's Core HHips: clamshells, sidesteps, bridges
    5/21: Bike 30 min., Strength Training
    5/22: Run 15 miles (Long): extra challenges: no food/music/audio book during run, last mile- fast finish
    Total Running: 36 miles 

    Friday, May 15, 2015

    Running in Palo Duro Canyon State Park

    This week I went on a vacation to Palo Duro Canyon State Park, Texas, about a day's drive from home. It's the second largest U.S. canyon. On Tuesday, I ran up the trail to see Lighthouse rock, which you can see in the distance in the center of the top photo. Last time, my husband and I ran and biked all of the way to the rock, but this time we didn't have the time.

    I got in some great hill running on this trip. My husband rode his bike and made a few jokes to the hikers we saw on the trail about keeping up with me or finally passing me. We stayed in our RV and had a campfire that night.

    We both got in some hill work!  
    The next morning, I set out from our campground down the road for a 5 mile run. Someone driving by asked if I needed a ride. They probably didn't think that anyone would actually want to run in the cold rain! It was a nice change from warm and humid and we don't have good hills like that at home so I was happy to be out there running.

    This Week's Workouts

    5/9: Bike 30 min, Strength train
    5/10: Run 7 miles (6 x .5 mile), Myrtl routine (video)
    5/11: Rest
    5/12: Run 5.8 miles (short hills)
    5/13: Run 5 miles (long hills)
    5/14: Rest
    5/15: Run 13 miles
    Total Running: 30.8 miles (ramping up after my 4/25 50 mile race)

    Monday, May 4, 2015

    50 Mile Training

    Before the Race: Would I Really Finish?
    I completed my first 50 mile race nine days ago!
    Here's how I trained:
    My 50 Mile Race Training
    (My Long Runs/ Some Back-to-backs/ Weekly Totals) 
    8 weeks out: 26.2 (The Woodlands Marathon) (45 miles this week total)
    7 weeks out: 10 (15 miles this week total)
    6 weeks out: 24/10 (Back-to-back run: 24 mile run followed by a 10 mile run the next day) (54 miles this week total)
    5 weeks out: 28/7 (Back-to-back run) (55 miles this week total)
    4 weeks out: 10 (19 miles this week total)
    3 weeks out: 25/10 (Back-to-back run) (66 miles this week total)
    2 weeks out: 15 (39 miles this week total)
    1 week out: 10 (34 miles this week total)
    Race Week: 50 Mile Trail Race (62 miles this week total)
    # of Days Per Week: Mostly, I ran 4-5 days a week with a 3 day and 6 day week, too.
    The closer I got to race day, the more I noticed little niggles (slight pain). The day before the race, my 95 pound dog stepped on my feet and ran into my knee! None of this bothered me on race day, though. What a relief! 
    If I had more time, I'd do more back-to-back runs where I would do a long run followed by a 10 or 12 mile run the next day. This 50 mile training plan helped me to make up my own.
    DOMS? One thing I wondered about was the pain after the race (DOMS: delayed onset muscle soreness) because I had never run longer than a 50K (31 miles) before. Good news: I recovered a day or two sooner than I have after my road marathons. Three days after my 50 mile race, my sore legs and back weren't stiff or sore!
    What would you change about your training? Have you run back-to-backs?
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