. . . the wind won :(
Today: Weather started sweltering even at 78 degrees. Just so humid! Then cooled off with some cloud cover. With the cloud cover came the wind (we're expecting some weather activity today). I felt great today. No EDS pains, really, except the usual feet issues (plantar's Fasciitis and flat feet pains). Back still hurts a little from the long run, but nothing I couldn't stretch my way out of. I've successfully been without caffienne for about a week now, so I have been waking up feeling really refreshed! It's nice. but I do miss coke :( and I still have mystery abdominal pain. Now it's kind of dull and relentless, whereas before it was cramp like with occasional relief. I don't have an appendix anymore so not sure what else it could be. It's not GI. Mystery! I need Dr. House!
Today we were going to do a tempo run with Garren setting the pace at 8 miles per hour. We got the bike trailer hooked up to the bike for the kids. Just as we were getting ready to leave Josh got sick. So we set him up on the couch with blankets, towels, a trash can and a movie. Garren helped me get a feel for what an 8 mph pace was by just running up and down the street with me so we would be in shouting distance of Josh if he needed us. And Miriam still wanted to go for a bike ride. So we just went up and down the street a few times. Turns out that pace is pretty wicked. I did okay for less than 1/4 mile. I chalked it up to needing a warm up. So I tried to run first and then have Garren catch up to me and we would start the timer and pace mid run instead of starting and then working up to 8 mph pace. So we tried that for a bit but the best I could do and keep going for any amount of time was 9 mph. Then I was at 7 mph going up hill :( Got lots of work to do. After we did that for a bit Garren took Miriam around the block a few more times in the trailer and I went to the track to do four sets of 4x400s. I was successfull at getting most of those under two minutes. The weather got worse and worse as my time at the track went on. I went from running 1:50 400s to 2:58 when I was running against the wind. Some of that, too, was likely that I was tired because I was on my last set. But I'm pretty sure the last sset did nearly nothing for improvement.
Total work out time 2:50:00. I have to work out AT LEAST three hours a day to reach my goals. This is going to be tough. Pretty much I am replacing my work life with this. But at least I get to do this with my family. After Miriam and Garren stopped riding bikes they came to the track with me. Miriam, Garren and di d 2 x 400s together. Miriam is FAST. Then we did a few 100 m runs with Miriam because she is super good at those. She's hard to keep up with. She turns her head and looks at me like, what are you doing back there? She likes swimming and gymnastics and asks me to turn on olympic swimming youtube videos all the time.
Hopefully Josh will feel up to coming out to the track with us again soon.
Update on nutrition: I've got the hang of the marathon runners diet. But I veer every once in a while when my kids want to make cakes and cookies :) I never pass up an opportunity to bake with my children. It's one of my favorite things to do with them :) But I've got the hang of it now and doing really well. It isn't really a struggle anymore. Increasing the amount of berries and high water content foods has helped enormously to make me feel hydrated without having to go to the bathroom every five miles. Lots of watermelon!
My muscles are getting to be really defined, You can see my muscle now when I am not flexing. I can just hear my Grandma Joyce saying, "That's not very ladylike, but that's none of my business. . . ." :) It's kind of fun to watch the transition and actually see results of hard work.
Tomorrow both kids are in school. I need to look at my training program and see what's on the agenda. but I think it might be a strength day.
Happy Labor Day!
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Monday, September 1, 2014
Saturday, August 30, 2014
Core Workout
Yesterday I ran ten miles. I did to break in new shoes. I don't have time to go slow breaking them in, so I figured a long run was the way to go. i have one blister on the ball of my foot, but I put some DoTerra Melelluca oil on it and didn't feel it at all when I woke up this morning. It's like it wasn't ever there!
I'm also quite pleased, my joints feel great (benefits of forefoot strike) and my calves aren't even hurting today. I had still planned to do my tempo run with Garren setting the pace, but it got to be 90 degrees and the only time we had left to do it was after the kids go to bed, but we can't very well both leave the house and leave the kids. So I decided to do my core work out today and then I'll do my tempo run on Monday morning since G has off.
So here's my core workout as per my marathon training program. I'm glad I'm finally getting over my irrational fear of my core splitting open :) There's a cycle. I'll first tell you what the exercises are called then I'll write the details about the.
Push ups- two
sideways hip dip, right arm- ten
triangle extension, right arm support- hold for ten seconds
plank- 30 seconds
push ups - two
sideways hip dip, left arm- ten
triangle extension, left arm- hold for ten seconds
plank- 30 seconds
push ups- two
Then repeat that two additional times.
Then:
Leg extensions, right leg- 30 seconds
leg extensions, left left- 30 seconds
abdomen tap- ten, five per hand
plank- 30 seconds
repeat till each has been done three times.
Then:
Vertical hip dip- ten on each sides three times.
Last:
Shoe lift- side to side ten times, front to hip ten times, arm extended upwards then down to should ten times
Repeat two more times.
And you pretty much are done with life after that. ;)
Push-ups- everyone knows what a push up is. I had my sister who recently went through basic training teach me a real push up. She had me put a tissue box under my stomach and told me to go down that far then back up. Yah. . . I crushed the tissue box. . . I'm improving.
Sideways hip dip- Support yourself on your right or left arm with your arm extended. Then extend your legs so your feet are kind of stacked on top of each other and your body is kind of triangle shaped. You let your hip fall and pick it back up to where your body is straight again only using your abdominal muscles. Yep, pretty sure this one will give me a hernia. Then you can switch and do it with your left arm supporting.
Plank- Support yourself on your toes and forearms. I have to clasp my hands together still. Not sure yet if that's counter productive or incorrect form, but I have to do it. For some reason it keeps me from wanting to scream, which usually comes around 23 seconds. :)
Triangle extension- When you are in your hip dip pose you just extend your other arm up and hold that position for 20 seconds or so. You need to keep your body aligned and straight and not allow your hips to dip.
Leg Extensions- Lie on your back and bring your knees up. Keep your shoulders down to the floor (this is important to keeping form). lift your hips as high as you can then extend right or left leg. hold that position for 30 seconds. Do not let your hips dip down. You must stay in a straight line from your shoulders to your toe. Then do it again with the other leg.
Abdomen tap- In push up position, tap your belly button alternating hands. Form is important on this one. You mus stay straight and not tilt to the supporting arm. You must stay in the same position as when both hands are placed on the grounds and supporting.
Vertical hip dip- lift one foot off the ground and allow that hip to fall below center. Then lift it back to be square with the other hip using only your abdominal muscles.
Shoe lift- Hold your shoes, one in each hand. Lift starting from hips going up no high than your shoulders, like a butterfly. Then for the front, extend your arms out to the front and lower your hands down to the hips. Then extend your arms as high as you can and lower them to your shoulders in just an up down motion. Do each of those ten times with three reps. The purpose of this is actually that when your muscles are flexed to hold the shoe it strengthens the muscles all the way down through to the top of your abdomen. It strengthens similar muscles to the ones you use in push ups. You don't need weight or heavy shoes as the point is not to build muscle but just to strengthen those muscles. Try doing those motions without the shoes in your hands and then again with the shoes in hand and you will feel that there is no muscles being worked simply by doing the motion. Your hands must be flexed.
Other change I made today, increasing berries and other water filled fruits like watermelon in the diet. It's a great way to stay hydrated. Your muscles actually absorb more of the liquid in berries and other fruits whereas water tends to go straight through you. So you can stay hydrated without having to go to the bathroom all the time :)
Happy Saturday!
I'm also quite pleased, my joints feel great (benefits of forefoot strike) and my calves aren't even hurting today. I had still planned to do my tempo run with Garren setting the pace, but it got to be 90 degrees and the only time we had left to do it was after the kids go to bed, but we can't very well both leave the house and leave the kids. So I decided to do my core work out today and then I'll do my tempo run on Monday morning since G has off.
So here's my core workout as per my marathon training program. I'm glad I'm finally getting over my irrational fear of my core splitting open :) There's a cycle. I'll first tell you what the exercises are called then I'll write the details about the.
Push ups- two
sideways hip dip, right arm- ten
triangle extension, right arm support- hold for ten seconds
plank- 30 seconds
push ups - two
sideways hip dip, left arm- ten
triangle extension, left arm- hold for ten seconds
plank- 30 seconds
push ups- two
Then repeat that two additional times.
Then:
Leg extensions, right leg- 30 seconds
leg extensions, left left- 30 seconds
abdomen tap- ten, five per hand
plank- 30 seconds
repeat till each has been done three times.
Then:
Vertical hip dip- ten on each sides three times.
Last:
Shoe lift- side to side ten times, front to hip ten times, arm extended upwards then down to should ten times
Repeat two more times.
And you pretty much are done with life after that. ;)
Push-ups- everyone knows what a push up is. I had my sister who recently went through basic training teach me a real push up. She had me put a tissue box under my stomach and told me to go down that far then back up. Yah. . . I crushed the tissue box. . . I'm improving.
Sideways hip dip- Support yourself on your right or left arm with your arm extended. Then extend your legs so your feet are kind of stacked on top of each other and your body is kind of triangle shaped. You let your hip fall and pick it back up to where your body is straight again only using your abdominal muscles. Yep, pretty sure this one will give me a hernia. Then you can switch and do it with your left arm supporting.
Plank- Support yourself on your toes and forearms. I have to clasp my hands together still. Not sure yet if that's counter productive or incorrect form, but I have to do it. For some reason it keeps me from wanting to scream, which usually comes around 23 seconds. :)
Triangle extension- When you are in your hip dip pose you just extend your other arm up and hold that position for 20 seconds or so. You need to keep your body aligned and straight and not allow your hips to dip.
Leg Extensions- Lie on your back and bring your knees up. Keep your shoulders down to the floor (this is important to keeping form). lift your hips as high as you can then extend right or left leg. hold that position for 30 seconds. Do not let your hips dip down. You must stay in a straight line from your shoulders to your toe. Then do it again with the other leg.
Abdomen tap- In push up position, tap your belly button alternating hands. Form is important on this one. You mus stay straight and not tilt to the supporting arm. You must stay in the same position as when both hands are placed on the grounds and supporting.
Vertical hip dip- lift one foot off the ground and allow that hip to fall below center. Then lift it back to be square with the other hip using only your abdominal muscles.
Shoe lift- Hold your shoes, one in each hand. Lift starting from hips going up no high than your shoulders, like a butterfly. Then for the front, extend your arms out to the front and lower your hands down to the hips. Then extend your arms as high as you can and lower them to your shoulders in just an up down motion. Do each of those ten times with three reps. The purpose of this is actually that when your muscles are flexed to hold the shoe it strengthens the muscles all the way down through to the top of your abdomen. It strengthens similar muscles to the ones you use in push ups. You don't need weight or heavy shoes as the point is not to build muscle but just to strengthen those muscles. Try doing those motions without the shoes in your hands and then again with the shoes in hand and you will feel that there is no muscles being worked simply by doing the motion. Your hands must be flexed.
Other change I made today, increasing berries and other water filled fruits like watermelon in the diet. It's a great way to stay hydrated. Your muscles actually absorb more of the liquid in berries and other fruits whereas water tends to go straight through you. So you can stay hydrated without having to go to the bathroom all the time :)
Happy Saturday!
Thursday, August 14, 2014
Stuff
Just updates today. Ran 6.2 exactly last night. The footstep into my back yard toward my back door made it exactly 6.2. I'm taking today off because my monthly friend has come to visit and I am quite a profuse bleeder, unfortunately. I need to figure out what to do, though, because in two weeks I step up my training even more to only one rest day a week (Sunday) and I can't count on my visitor coming on Sunday :) No biggy, though. Today was a just maintenance distance run (5 miles). Tomorrow is a tempo run, which will be my first at marathon pace. I'm a little nervous but trying not to psyche myself out. But for now, it's time to relax and have a movie night with my babies as I write to you from the blanket fort in the living room.
I signed up my husband and I for the Disneyland half marathon. I sent him out to run two nights ago. He came back after 5 miles and said, "Sooooooturns out I'm not ready for a half. Or even a 10k. . . ." He then took a shower and passed out on the bed! :) I'll be signing up my kids and both garren and I for the 5k this Friday.The picture below was form our last Disneyland race. My sister made everyone race shirts. We got the Mickey silhouettes with our names in Disney font from Miss Morgan Designs, a fellow etsy seller. I do have to add that I have lost a ton of weight since this picture was taken. :) Look for more pictures from our Disneyland race next time.
As for my struggles this week, I have new updates on those. I've been getting better about the runners diet. In the evenings I look through the Runners World Cookbook and just get some ideas in my head for the next day. Then, when it is meal time, I am not just grabbing what's readily available. I've made spinach and egg fritata, peanut butter oatmeal, and several other enjoyable meals. I'm getting the hang of it.
I signed up my husband and I for the Disneyland half marathon. I sent him out to run two nights ago. He came back after 5 miles and said, "Sooooooturns out I'm not ready for a half. Or even a 10k. . . ." He then took a shower and passed out on the bed! :) I'll be signing up my kids and both garren and I for the 5k this Friday.The picture below was form our last Disneyland race. My sister made everyone race shirts. We got the Mickey silhouettes with our names in Disney font from Miss Morgan Designs, a fellow etsy seller. I do have to add that I have lost a ton of weight since this picture was taken. :) Look for more pictures from our Disneyland race next time.
As for my struggles this week, I have new updates on those. I've been getting better about the runners diet. In the evenings I look through the Runners World Cookbook and just get some ideas in my head for the next day. Then, when it is meal time, I am not just grabbing what's readily available. I've made spinach and egg fritata, peanut butter oatmeal, and several other enjoyable meals. I'm getting the hang of it.
I'm hoping to bring my kids with me tomorrow to the track. When I run at the gym I always try to have them run at least a half mile of it with me. At the track by our house there is a sand pit for the long jump. They like to play there while I do my drills. Tomorrow will be a tempo run and I hope they'll run a bit with me.
Monday, March 24, 2014
Popcorn Recipe for runners
I love my Runner's World Cookbook. We do movie night at our house on Saturdays. On Saturday I made a popcorn recipe I found in my new cookbook. It's super simple and very good.
I am unsure of the exact ratios because I had to make enough for the whole family. So I kind of made them up :)
1/2 C popcorn kernals
2 tbps sesame oil
1 tsp cinnamon
2 tsp sugar
1/8 tsp. nutmeg
salt
Big hit! I worked all night and morning and then took my kid to play at my friend's house. We have kids the same age and she and I are performing in church on Easter Sunday. So no running today. Sleep for me instead :) Tomorrow it is going to snow 3". This winter will never end. I hope to get some running in at some point tomorrow, but not really counting on it. Maybe tomorrow will be a good day to try some new recipes from the Runner's World Cookbook.
The only thing I haven't "converted" to yet is using Portobello mushrooms instead of bread. What the heck? I don't know if I'll ever completely conform. . . I don't mind mushrooms. I put them in everything! But using them as slices of bread?! I just haven't been able to wrap my mind around that yet. . . Going to egg whites was enough for a few weeks. Working on the diet slowly but surely.
I am unsure of the exact ratios because I had to make enough for the whole family. So I kind of made them up :)
1/2 C popcorn kernals
2 tbps sesame oil
1 tsp cinnamon
2 tsp sugar
1/8 tsp. nutmeg
salt
Big hit! I worked all night and morning and then took my kid to play at my friend's house. We have kids the same age and she and I are performing in church on Easter Sunday. So no running today. Sleep for me instead :) Tomorrow it is going to snow 3". This winter will never end. I hope to get some running in at some point tomorrow, but not really counting on it. Maybe tomorrow will be a good day to try some new recipes from the Runner's World Cookbook.
The only thing I haven't "converted" to yet is using Portobello mushrooms instead of bread. What the heck? I don't know if I'll ever completely conform. . . I don't mind mushrooms. I put them in everything! But using them as slices of bread?! I just haven't been able to wrap my mind around that yet. . . Going to egg whites was enough for a few weeks. Working on the diet slowly but surely.
Wednesday, February 26, 2014
"No Bake Cookie Oatmeal" Recipe!
2/25: 2 mile run (I have shin splints now)
2/26: 8 miles at a 12:28 pace. I'm pretty sure I looked like I was running from zombies because the look on my face must have been that of horror. I have shin splints, but have to run anyway. Did 8 miles on shin splints, baby! I feel great now. Yesterday was killer, but I feel okay. I don't know if I just ran through it or what. I probably didn't. It's probably going to hurt like a beast tomorrow.
I partially dislocated my right knee last night. I felt it happening and was able to stop my knew rotation mid dislocation and I just collapsed on the floor and put it back in place. Dislocate my right should yesterday morning and my right elbow this evening. oh, and my jaw. I dislocated my jaw joint yesterday. But no amount of running is going to improve that. It's kind of a bad streak, but up till this point I had gone a long time without dislocating.
What I am training for takes just about all the fun out of eating. When deciding what to eat I have to think about what its purpose is. Is this going to repair my muscles? Aid in recovery? Give me energy? Yah, zero fun. But I came up with a few recipes that put the fun back into it. They probably aren't entirely "legal" with what I am training for. But you can only so much before it's too much.
"No Bake Cookie Oatmeal." Basically, I started making no bakes and ate the oatmeal before refrigerating. haha
Here's what I did. It fed a family of four with some left over:
5 cups of water
2.5 cups of oatmeal (the real deal, none of that quick stuff or microwave stuff)
dash of salt for the cooking water
5 Tablespoons of sugar
2.5 Tablespoons of baking cocoa
2 Tablespoons of butter
3-4 Tablespoons of Peanut Butter
I cooked the oatmeal until it was thick. I added the sugar , baking cocoa and butter. Then I took some out because my husband doesn't like PB. Then I added the PB. After putting it in the dishes I topped it with chocolate chips. Life is good again. ;)
2/26: 8 miles at a 12:28 pace. I'm pretty sure I looked like I was running from zombies because the look on my face must have been that of horror. I have shin splints, but have to run anyway. Did 8 miles on shin splints, baby! I feel great now. Yesterday was killer, but I feel okay. I don't know if I just ran through it or what. I probably didn't. It's probably going to hurt like a beast tomorrow.
I partially dislocated my right knee last night. I felt it happening and was able to stop my knew rotation mid dislocation and I just collapsed on the floor and put it back in place. Dislocate my right should yesterday morning and my right elbow this evening. oh, and my jaw. I dislocated my jaw joint yesterday. But no amount of running is going to improve that. It's kind of a bad streak, but up till this point I had gone a long time without dislocating.
What I am training for takes just about all the fun out of eating. When deciding what to eat I have to think about what its purpose is. Is this going to repair my muscles? Aid in recovery? Give me energy? Yah, zero fun. But I came up with a few recipes that put the fun back into it. They probably aren't entirely "legal" with what I am training for. But you can only so much before it's too much.
"No Bake Cookie Oatmeal." Basically, I started making no bakes and ate the oatmeal before refrigerating. haha
Here's what I did. It fed a family of four with some left over:
5 cups of water
2.5 cups of oatmeal (the real deal, none of that quick stuff or microwave stuff)
dash of salt for the cooking water
5 Tablespoons of sugar
2.5 Tablespoons of baking cocoa
2 Tablespoons of butter
3-4 Tablespoons of Peanut Butter
I cooked the oatmeal until it was thick. I added the sugar , baking cocoa and butter. Then I took some out because my husband doesn't like PB. Then I added the PB. After putting it in the dishes I topped it with chocolate chips. Life is good again. ;)
Don't mind the invisalign trays in the upper left corner. . .
And no breakfast meal is complete in our house without Mickey Mouse imprinted toast.
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