Fitness Marathon Sunday

Last night after working and getting my full 2 hours of studying in I headed out in Philly with my best friend Hannah!  Everywhere was super crowded and it was frigid walking around but I had a great time just getting to spend it with her.  After getting home at 1, I was not excited to have to get up at 8:15 to hit the road for a long run.

When the time came I reluctantly dragged myself out of bed, bundled up against the continually harsh temperatures and hit the road.  I ran the river trail which is my favorite run in Philly and ended my 13 miles at the yoga studio.  Today was one of those days that I didn’t even really feel good after a mile or two temperature wise and even after going inside for our yoga class and going to breakfast I just felt like I couldn’t get warm until I finally took a shower.

The yoga class was awesome after a long run, though some of the more strength oriented poses I struggled with due to tired muscles.  The stretching was awesome though; instead of just sitting around most of the day after running I got a great active recovery in.

Hannah and I went to the same breakfast place and I got a fantastic sandwich!  Talk about a recovery meal!

Whole wheat bagel with arugula, brie, bacon and sweet cherry jam!

Whole wheat bagel with arugula, brie, bacon and sweet cherry jam!

After coming home and showering I popped a whole chicken my mom gave me before heading up here in the oven so I would have it to eat off of all week.  It was so incredibly easy: pull out of freezer, cut off exterior bag, place chicken on tray and cook for 3 hours.

Chicken, brussel sprouts and red potatoes

Chicken, brussel sprouts and red potatoes

 

Nothing like treating your body right after giving it a morning beating!

Weekly Workout Recap

Running: 35.08 miles

Yoga: 90 minutes

Strength: 15 minute NTC, 3×10 lunges and squats

Goal: Remember to do What I Ate Wednesday this week…I got out of the habit and keep forgetting!!  Burning it in to my brain right now!

Time Flies

Today was one of those days that I felt like the sun was going down right when I got up it flew so fast.  However, looking back it was pretty productive and most of it was fun.

First thing in the morning (okay lets be serious, it was about 10:30) I went for a nice long run with my friends Maribeth and Steph.  We ran over the Ravel Bridge to the Pitt Street Pier in Old Mount Pleasant and back.  It was a gorgeous morning for a run like that and it was made much better with friends.  I am glad we got the bridge in but after running and going to another fitness class yesterday my legs are definitely feeling it.

Post run, we decided to go to Persimmon Cafe for a late lunch and a treat which was very convenient because it is IN the laundromat.  I carted laundry from over a month over there, threw it in and had a much more enjoyable wait.

Photo Credit: facebook.com/persimmoncafe

Photo Credit: facebook.com/persimmoncafe

 

We finished off our lovely meal with another Pumpkin Carmel Custard.  MB and I split one again thank goodness.  They are so good I could eat a whole one, but I would feel EXTREMELY uncomfortable if I did so.

Right about the time we were done, all my laundry was dry and I opted to bring it home to fold so I could enjoy some Friends while I did it.  An hour and a half later, I finally had it folded!!

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That’s what you get when you don’t do laundry for a month.  Hopefully this is the last time because we got a washer and dryer yesterday!!!!  This is HUGE news for us, let me tell ya!  I used to be a solid every two week laundry kind of girl until the whole laundromat thing happened.

Man that was a lot of talk about laundry…sorry!

The rest of the day (which lets be serious, it was already five o’clock at this point) I ran around and did some errands and before I knew it I was making dinner.  I have really been making a lot off the budgetbytes.com website and everything I have made so far has been awesome.  I made black bean and avocado enchiladas tonight and they were awesome.  Case didn’t even complain that there was no meat in them!

Tomorrow morning calls for boot camp and yoga on the YORKTOWN.  Lululemon is having a fitness event on the actual ship.  There are 400 people taking a one hour boot camp class followed by a one hour yoga.  I am so excited for it.  Hopefully I can get some pictures during water breaks!

Impromptu Fun

Since my race I hadn’t really logged any major runs.  So when my friend Maribeth asked me if I would do a long run with her today I jumped at the chance.  I was supposed to do a 60-75 minute LSD type run on Sunday but I pushed it up to today so I could go with her.  She is training for two halves: one in Columbia, SC in November and then Kiawah in December.  I am still deciding if I am going to do the Kiawah with her…it just gets so expensive!

Our run was great, though a little hotter than I prefer.  It is amazing how much faster 9 miles goes by when you are chatting with a friend the whole way.  I have to say I was a little nervous for this run.  It hasn’t even been two weeks since the marathon but I already feel out of shape just because I am trying to do the right thing and come back slow and let my body repair, blah, blah, BLAH!

When we made it back to her apartment we were sitting on her awesome balcony sipping some water and chatting about plans for the evening and we decided to go to a local bar at Folly Beach called Sunset Cay.  We picked up a friend and met another friend and her husband there and just hung out for a few hours and had a few beers and a hummus plate.

The views there were gorgeous and it was so fun to get out and have some good old fashioned, spontaneous fun!

Sunset

Sunset

View from the bar!  I am so spoiled living here!

View from the bar! I am so spoiled living here!

 

Hope you had a great Friday!

What I Ate Wednesday

This week, I decided to show some of my best eats from home from the day I did my long run (20 miles, woo hoo!).  This was my first day home so we tried to hit some of my favorite places.

Pre and During Run: Pre run I had a banana and then used a Gu every 5 miles along the run (forgot the picture)

Breakfast: Surf Bagel Taylor Ham, Egg and Cheese on Whole Wheat Everything Bagel and iced coffee of course!

Awesome refuel!

Awesome refuel!

Lunch: We didn’t eat breakfast until around 11:30 so we didn’t really have lunch so much as a really delicious (really terrible for me) snack.  Arena’s Death Fries and a Blueberry Beer

This is a real thing, and it is fantastic!

This is a real thing, and it is fantastic!

Best blueberry beer I have every had!

Best blueberry beer I have every had!

Dinner: Surfing Crab Crab feast with shrimp and king crab legs!  This stuff was pretty much the only healthy food we ate all day, gotta love seafood!

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Dessert: Because picking crabs doesn’t exactly satiate anyone!  Dairy Queen French Silk Pie Blizzard

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Our dairy queen is right on the beach so we usually get that there and go down on the beach and hang out while we eat it.  This was especially great because we don’t have Dairy Queen in Charleston, crazy right?!

It is pretty easy to see how I gained about 5 pounds in a week, good thing I am back in Charleston and back to normal.  However writing this post has really made me miss home and made my mouth drip with longing!!

Whats the biggest food you miss from home?

20 miles in the Hometown

It is rare that I am actually excited about heading for a 20 mile run.  Anxious is usually a better descriptor. But yesterday, I viewed this run as a nice slow way to see everywhere I love all by myself!

After getting in at about 12:15 and not actually going to bed until 1, the 6 am alarm seemed to come in a flash.  I got up, got dressed, scarfed a banana and shot out the door.

Beginning

Beginning

On the trail

On the trail

Other side of the same spot

Other side of the same spot

The more rural side of where I live

The more rural side of where I live

Downtown rehoboth

Downtown Rehoboth

Boardwalk

Boardwalk

Rehoboth Beach

Rehoboth Beach

The shack.  This was the headquarters for the beach patrol I worked on four the best four summers of my life!

The shack. This was the headquarters for the beach patrol I worked on four the best four summers of my life!

Silver Lake, Dewey

Silver Lake, Dewey

After this point it was pretty much all the same stuff back.  Thank goodness for the trail because it got very hot in a last 7 miles or so.  There was coverage until the last 2 and then I just had to suck it up.

The run went really well though.  It was so nice to be on the trail and the boardwalk, a little more forgiving surface than the pavement I am usually pounding.  I averaged 8:30 (which was faster than I was intending, but oh well) and I did my last mile in 8:10 so thats a good sign that I could still kick it in at the end in the heat.

I can’t believe I only have 2 more really long runs (both 20’s) until I start to taper (and I still haven’t missed a single run)!

Today, we are heading to the beach to see all the old guard friends and go for a beach run and then we are have a family barbecue.  Pictures to come!

 

 

 

 

 

 

 

 

 

Great Idea People!

Alrighty, this one is going to be short and sweet.

I did my 17 miles long run this afternoon while it was quite toasty out, but not unbearably (or stupidly) so.  I was going through water quite a bit more than I usually do.  This led me to what I think is a quite brilliant idea…

Someone should make a running map thing like mapmyrun.com or runningmap.com that displays where there are water fountains or public hoses along the way.  I knew of two while I was running so I knew I was covered but I passed like 4 more along the way I didn’t know about that eased my dehydration issue even more.  This could help people plan their runs better without having to drive around looking for fountains or dropping off water bottle for themselves along the route.

Now, it occurred to me that this may already exist and I just don’t know about it, but if not someone should really make this happen!!  I don’t care at all who, but I’m thinking this could be a really helpful tool!!

Have you heard of anything like this before?  If so please let me know, I am super interested in it!

What I Ate Wednesday: Long Run Day

A few days ago my mom told me that my grandparents (who read my blog, I love it!) were concerned that I didn’t eat enough to be going out running 15 miles.  I told her that my usual WIAW posts are for typical days, not long run days.  I thought that this would make an interesting WIAW post.

Breakfast: Whole Wheat Breakfast Burrito with Asiago Chicken Sausage, egg whites and 2 whole eggs, onions, green peppers, mozzarella cheese and spinach

Breakfast Burrito

Breakfast Burrito

2013-06-22 11.08.46Because of the late wake up call (for once on a Saturday, we didn’t eat breakfast until like 11:00 so after the farmers market I set out for a run at about 1:30.  I kinda missed lunch but went on the run with a few energy gels to help me make it when I get back.  My goal is always to have one every ~10k but to split it evenly, I had one ever 5.5 miles and it worked perfectly.

Long Run Fuel

Long Run Fuel

Post Run Refuel: Yogurt and Granola, Watermelon and Strawberries!!

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Dinner: 
NY Strip, Jasmine Rice and squash

I am completely obsessed with jasmine rice now, it has its own subtle flavor so you don’t even have to add anything to it.  We usually don’t make much good steak because it’s so expensive but it was on sale this week so we get enough for Casey and I for like $10!!

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Dessert: I embarrassingly ate an entire pint of Ben & Jerry’s!!  Whoops!  Oh well, it was delicious and I “earned” it.
2013-06-22 21.50.25At least it was the fro yo version.  My absolute splurge Saturday inspired my Swap it out Sunday post this week.  This is typically not the way I replenish my calories post long run so I will have to do another post that is more true of the normal soon but hey, live life right.  I run to eat sometimes, Saturday was just one of those times!!

Whats your favorite “earned” splurge?

Getting Lost is Not A Waste of Time

This weekend I have a friend coming in to town this weekend (actually in about an hour and a half, yay!) so I swaped my long run and pace run.  This meant a 13 miler this morning.  I get in touch with a friend of mine from run club to see if she wanted to join me and she obliged which was fantastic.  Long runs with someone else are so much better!!

She just this week moved to Mount Pleasant so I decided to plan a route to go around the area and show her what the best places are to run.  I met her at 8 and we hit the road.  We went down around under the Cooper River Bridge, over Shem Creek, down to Pitt Street Pier (I have posted many pictures from here before, it is gorgeous) then back around and across the highway so I could show her this really awesome gravel nature trail in I’on.  I however totally blew my guiding job at this point and took the right turn one turn to early.  Womp womp.

So we just kept running and I was hoping we would just link up with the next development over that I was trying to get to but that just never happened so I finally broke down and asked some wonderful ladies that were in their front yard gardening how the heck to get out.  This was one of the days that I realized that people are inherently good.  She took my sweaty, disgusting, foul smelling water bottle from me filled it with ice and water, gave us directions and offered to drive us if we got more lost and just need a ride home.  She was amazing and so sweet, everyone once in a while southern hospitality is a real thing.

We finally got back on the main road and headed back to my friends house sweaty, hot and I felt like a dummy for getting us lost.  But the views where we went wrong were beautiful, we met some wonderful people and we finished the run so I say mission successful!

Side Note: I have never done laundry in a laundromat ever in my life and today was the day.  It wasn’t bad at all but was certainly an experience.

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The beginning of endless folding!

The beginning of endless folding!

However when I got home and realized…

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that I left my sweaty clothes from this morning and from hot yoga last night I was not happy!!  My workout clothes are always what I run out of forcing me to do laundry so that means I will have to go back two days sooner…womp womp!

Happy Friday!!

Feeling the Need for Speed

At this point in my running career, simply logging miles isn’t going to do anything for my anymore, that is if I want to keep getting better and faster.  Up until now my improvements have been stemming from all sorts of physiological mechanisms.  Science talk for two seconds I promise.

1.  I improved my neuromuscular efficiency to start.  This occurs the first few weeks to months of training before anything else changes.  Basically your nerves get better at getting the message from your brain to your muscles to fire and help you run.

2.  I have improved my stores of glycogen in my muscles and trained my body to use fat for fuel.  This helps me keep going for hours.  This is the benefit of doing long runs on the weekends.  This is also why your speed doesn’t really matter on these runs, what matters is the time you are taxing your body.  Once you get to a certain time point, your body starts to learn to kick into the vast energy stores in your fat (wayyyyy more energy than your glycogen stores, like tons more).  That is why you can (and should) train on these runs at a 30-90 seconds slower than race pace for these runs.

3.  I have learned how to fuel during runs and allowed my GI system to adjust to this so nothing is a shock during a race and I know what my body can handle.

The principle I haven’t really hit on much is speed.  This is the “specificity principle”, you play like you practice.  Because I do long runs so much slower than I plan to race I have to get that speed in other place.  This comes from pace runs, hills and interval reps.

My arch nemesis favorite of these is hills.  You get a double bang for your buck with these.  You get strength from the extra push you need to get up and you get speed because you are sprinting your butt off!  Hill reps are probably my hardest work out but I love them most when I am done and I know I will love them even more at the end of my next marathon.

Todays hills called for 3 reps.  Not too bad, I can do anything three times, easy peasey.  I took a mile-ish warm up, then did 3 1/4 mile reps up hill with a SLOOOW recovery jog down before heading up again.  I ended with another mile of cool down.  Splits looked something like this:

splits

These are pretty decent splits.  Very consistent which is always what I am looking for.

So my first hills training went well.  For the rest of the training plan, each time I do these, I add one rep so I am sure once I get around to doing 8 repeats I won’t have as joyous comments about them but so far so good!

Hope everyones Monday was great!

Miles and Miles and Miles

Today was a long run day, 20 miles.  It was also the Rehoboth Beach Marathon/half marathon and the Kiawah island marathon/half marathon.  Talk about motivation for my run today when I got up and saw so many of my friends posted race results on facebook!  Congrats to all those who raced today!!

I got all geared up to run and got ready to hit the road/trail.  Unfortunately, I have been chaffing pretty bad on my chest again so I have been suiting up with two sports bras for my long slow distance runs, meaning more laundry, womp womp!

Photo on 2012-12-08 at 12.10

What a pain!  I am begging for any sports bra advice, especially from any other runners out there with sensitive skin and tatas on the larger side!

The run itself went great.  I headed out on a trail I haven’t run since I trained for Savannah.  A majority of it has now been paved, which I had been told ahead of time by a friend.  I was excited about that going into it, but once I was actually on it I realized how much my legs appreciated the relief a dirt trail offered.  I have no control though, so I’ll just look at is is better training for the real race.  I finished my book with about 7 miles to go and switched to my long run playlist that I posted a few days ago.

The book was awesome: Dark Places by Gillian Flynn.  I highly recommend it if you like mystery books that are very compelling.  However, parts of it are kind of disturbing and a little graphic in the descriptions of the violence.  Just like to throw that out there before you get into it!

Beautiful views along the trail!

Beautiful views along the trail!

At mile 17th I had just about had it and then Ellie Goulding Anything Can Happen came on and I was re-energized, even singing and dancing while I was running.  Yay for Ellie!

When I got home I tried to do the yoga for runners video to stretch and got through one down dog before I abandoned that plan.  My legs just weren’t having it, they were hoping for a hot shower as a reward instead, which I gave in and got into.

So now I sit, enjoying another smoothie and return to my studying.  Prayers Monday and Tuesday will be greatly appreciated!!

Congrats to all those who raced today and anyone who conquered their long runs!!

Oh, and if you have sports bra advice…I AM IN DESPERATE NEED OF HELP!!