The countdown is on...12 days and counting!!!
I would really like to believe that I am not a "type A" personality (it just doesn't fit the art teacher stereotype for heavens sake)... but I can't help but have everything lined up for the best case scenario leading up to race day.
There are some things beyond my control. I cannot help that I have to face the set-up of our huge annual district art show this Saturday, or that my son's soccer and baseball schedule is just ramping up for the season. My daughter, Maddie is facing her last practices and district final track meet next week. With the usual orthodontist appointments, art council meeting, lawn mowing, allergy shots, hair cuts, and of course mother's day. I still have to fit in some quality workouts to feel "strong" as John Rolf put it. He initially set up my training plan and I felt it necessary to consult with him on the most effective approach to these last weeks of training. He reassured me that the "training" is over and it is about feeling mentally strong and physically ready.
I finished the 22 mile training run last week with the notion that "the hard part is over". But, I have to admit that it is now causing some anxious feelings and self doubt. It is hard to accept that the time has run out for "worth it" workouts. The question remains: did I do enough? Am I ready?... accepting that I did not flawlessly stick to the program. Was it consistent enough to pull through in a strong way? (Admittedly, I had many weeks of only 4 run days, and/or maybe a cross-train day). The other doubts stem from the ability to "heal" in such a short time (blisters, tight muscles, and general fatigue of the schedule).
So, here is my plan (of course not one of a type A personality): Today, I went out for 5-6 miles with one minute pick-ups (I did about 10). The goal: to feel like I can still recover from the discomfort of pushing my pace and carrying on.
Tomorrow: off (too much crazy in the schedule... to fit it in would just leave me tired).
Thursday: a tempo run with some abs/ core work and some super stretching (just to make sure I feel strong and ready).
Friday or Saturday and easy run
Sunday: 10 miles (just to keep my body on that "long run" schedule).
Next week: its all about recovery, stretching, easy runs just to keep the muscles moving (no strength training or pace pushing). Blisters, will hopefully be fully repaired (gotta love nu-skin).
And... the most anticipated event pre-race: MASSAGE! I went to an amazing massage therapist in Waterville, Tonia Patton, after the 22 mile run. She literally erased the pain that had been in my butt, hamstrings, etc. (and upper back/neck from holding on to tension). I have an appointment for her to do that again. Chris and I will visit her on Wed. before the marathon (she says she is planning to really stretch the muscles thoroughly). Hopefully, this "secret weapon" will help me feel refreshed and ready to go!!!
I also have the menu planned out: plenty of protein and vitamin C the next two weeks. Balance meals and hydration (got to keep my ice cream habit in check...and cookie cravings, margarita, martini etc).
Last (but not least) plenty of positive thoughts and surrounding myself with positive people (positive energy is contagious). This is where Chris and I really need to be supportive of each other (Chris, do we have a deal?) We can do this (no pressure, but this is sort of a metaphor for any challenge we take on in life). Did I mention how cool it is to marathon train with my loved one (my best friend:)?
Here we go... counting down with the strategy in place. Bring it!!!
Tuesday, May 8, 2012
Saturday, May 5, 2012
Sunday, April 22, 2012
Two more long runs to go!!!
I have just completed the last of two 18 mile runs. I am feeling accomplished and more nervous than before these higher mileage long runs. This week's schedule had me running more miles mid-week than previous. I felt super tired keeping up with the schedule but have to admit that up to about the 14 mile mark today felt pretty strong :) Good news, I suppose...so why am I so nervous?
Well, it is because of what happens at about mile 17-18. I start to have legs like bricks. I have tried different socks (huge blisters on Friday too). So far I am favoring the Injini toe socks with a little mole skin for some added protection. I have found which shorts and shirts cut down on the chafing (this helps in those last few miles especially on hot days). I have experimented with different nutrition and hydration too (I feel good going out after a slice of Ezekial sprouted grain bread with peanut butter and banana, and so far hot day long runs have been helped with some s-caps. "Gu" also seems to help give a little extra push at about mile 10-11).
Thank you Fleet Feet (Stacy & Cara) for your advice and all the gear!
Even after all this experimentation, and working out the details, I still don't know how those last miles are going to be possible. I thought that the confidence with miles adding so far into training!
Two more long runs to go!!! Will it help? Will I be ready?
I know that the training is meant to give some practice in all the scenarios that could occur. Will there be record breaking high temperatures like during the Boston Marathon? Will there be high winds like today's Glass City Marathon? So many variables, so many friends with their own stories and advice to try, and so little time to prepare.
My next step in preparation... coming up with strategies to help calm my nerves with 28 days to go until the Cleveland Marathon!
Friends with any advice are welcomed!
and wondering how my "Everday Athlete" are feeling today. We are all in this together (you too Chris)! Easy days, hard days, nerves, sore muscles, stiff legs, chafing and blisters.
I wanted the challenge, here it is... it will leave us stronger, right?
Well, it is because of what happens at about mile 17-18. I start to have legs like bricks. I have tried different socks (huge blisters on Friday too). So far I am favoring the Injini toe socks with a little mole skin for some added protection. I have found which shorts and shirts cut down on the chafing (this helps in those last few miles especially on hot days). I have experimented with different nutrition and hydration too (I feel good going out after a slice of Ezekial sprouted grain bread with peanut butter and banana, and so far hot day long runs have been helped with some s-caps. "Gu" also seems to help give a little extra push at about mile 10-11).
Thank you Fleet Feet (Stacy & Cara) for your advice and all the gear!
Even after all this experimentation, and working out the details, I still don't know how those last miles are going to be possible. I thought that the confidence with miles adding so far into training!
Two more long runs to go!!! Will it help? Will I be ready?
I know that the training is meant to give some practice in all the scenarios that could occur. Will there be record breaking high temperatures like during the Boston Marathon? Will there be high winds like today's Glass City Marathon? So many variables, so many friends with their own stories and advice to try, and so little time to prepare.
My next step in preparation... coming up with strategies to help calm my nerves with 28 days to go until the Cleveland Marathon!
Friends with any advice are welcomed!
and wondering how my "Everday Athlete" are feeling today. We are all in this together (you too Chris)! Easy days, hard days, nerves, sore muscles, stiff legs, chafing and blisters.
I wanted the challenge, here it is... it will leave us stronger, right?
Tuesday, April 3, 2012
smooth and easy...
The miles seem to be adding up quickly. Each week brings me nervously closer to the anticipated and fast approaching marathon (as I write this there are 46 training days left). We all know how time flies. I'm feeling like the longer runs should seem a little easier as the practice runs become fewer. I've been told that the longer training runs are preparation more for the mental confidence than anything. Unfortunately, there is still a lot of self-doubt in my ability to go further. As I became sore and tired finishing the long run this weekend, I couldn't help but wonder how I was ever going to add ten more miles on (hopefully 46 more training days will get me there).
It has become sort of a ritual for Chris and I to discuss the details of our long run as we wind down our weekend over dinner. We have been working out the details of our experiences to repeat on race day. We have talked pace, clothing, nutrition, hydration, pains, stretching, chafing solutions, shoes, socks and blisters. All with the hope that we get it right and 26.2 will be as smooth and easy as possible.
Speaking of “smooth and easy”...
Just prior to heading out for our 16 mile run this weekend, Chris read of the unfortunate passing of Caballo Blanco. He was a big influence on Chris in the beginning of his running journey and a great motivator by example. So, it was sad news to hear that a seemingly invincible mentor would no longer be able to participate in the events of the running world but should (and will) be remembered in his contributions. Sunday's long run was a somber one as the sad news kept creeping into my two and a half hours of mental solitude. Ultramarathoners amaze me! So, How does someone like Micah True accomplish such extreme miles so seemingly effortless? Truly inspirational to contemplate the experiences and contributions in his lifetime (cut too short, I might add). We can't forget him in our mental preparation as we plan our race day details, so Chris and I will remember Caballo and his words:
Easy. Light. Smooth. Fast.
“Don’t fight the trail. Take what it gives you … Think easy, light, smooth and fast. You start with easy because if that’s all you get, that’s not so bad. Then work on light. Make it effortless, like you don’t give a [poop ;)] how high the hill is or how far you’ve got to go. When you’ve practiced that so long that you forget you’re practicing, you work on making it smooooooth. You won’t have to worry about the last one—you get those three, and you’ll be fast.” -Micah True, El Caballo Blanco
Wednesday, March 14, 2012
Loving the great running weather!
It could not have been a better February for training! I'm pretty sure that I only used the treadmill twice so far during the training schedule (and it was because the kids needing me around rather than because of bad weather). Its amazing how easier it is to talk myself out the door to run, in blowing snow or cold temps, when the forecast promises mild weather ahead in the week. Now, we are looking forward to highs in the 70's for the rest of this week! Just last week the big decision before heading out for the long run was if I needed to wear heavy gloves or light. This week its shorts or capris. I suppose this will mean that I should prepare myself for any weather on May 20th. I suppose that I should be thankful for the opportunity to test wardrobe options in training rather than being blind-sided by unfamiliar weather race day. I can't wait to shop the new spring line from Fleet Feet in Cleveland (more details on this super cool discount opportunity in a later blog).
Chris and I have worked up to 13 miles for our weekend long runs and maintaining the weekly miles (hills, fartlecks, and repeats included). My 13 mile finish time was 1:54 for the first week and 1:48 this past Saturday. This upcoming Sunday we plan on running in the “Churchill's Half Marathon” event in Monclova. I am hoping to (at least) match my finish time from last year, 1:45. We'll see how it goes. I believe that the hills, repeats, and fartlecks are helping my pace. Last weekend was an easier long run. I learned that I feel more fresh starting out if my day off is the one right before the long run. My muscles just seemed to need that rest and were more “re-charged” as I headed out for the long haul. I plan on working that into the schedule for this Sunday's event too.
On another note...I can't believe that I am even going to admit this...but my, ankle is showing some pain (yes, the same ankle that left me unable to run for months). I can't even say when I started to feel it, but admitting it means that I will be going easy on it this week (at least until Sunday). I am hoping it will subside with no further worries. I did make a promise with myself to take it easy and avoid risking injury that could keep me from reaching this marathon goal for a second time! In fact, I just learned that one of my fellow “everyday athletes” just received this type of bad news. She is forced to give up running Cleveland due to a stress fracture in her femur. This sounds terribly painful and I can relate to her disappointment. Tiffani, you are definitely in my thoughts this week. What a lesson in not taking anything for granted!!! Our bodies are amazing machines. Sometimes we don't listen closely enough to what it is telling us until it is too late. Tiffani's bad news this week is the reminder that I needed of the very real consequence that can happen if I don't listen to the ankle pain (or the tired muscles) as I head out for the day's workout. I will also not take for granted the beautiful gift of great training weather!... and enjoy what I can do this week :)
Maybe I didn't think this "good weather" concept thoroughly...
Wednesday run: 5 miles and should have included fartlecks (since I took Tuesday off with the ankle pain). One word...HOT!!!! I forgot how 80 degrees can cause major fatigue. The pick-ups in pace were short lived. It became a mental game to just finish the workout. 5 miles completed with a little added chafing to remind me. I guess I will have to put my time in acclimating to the warm weather ahead of me.
To end the night, Wednesday, was my first “debut” as head girls high school cross-country coach. It is official!!! I will be coaching high school for the first time this fall and super excited. Tonight we had our 8th grade open house and sign-up for the team...woohoo... training some future winning runners is so exciting (and inspiring)!
Monday, February 27, 2012
Great Meeting my fellow Everday Athletes!
What an awesome weekend!
I have to admit it was a weak training week. Sick, again... bronchitis :(
Ready to go now (after some antibiotics and holding back a little on the training). I absolutely feel re-energized by the super-inspirational group that I am sharing in this training adventure! Thank you for the motivation to head out feeling strong this week.
Yesterday, was a whirlwind. Chris and I travelled up from Columbus for a photo shoot in Cleveland. I did not want to miss the opportunity to meet the group and sport some really cool running gear from "Fleet Feet" for Ohio Sports and Fitness mag. It was comforting to work with other "amateur" models and turned out to be pretty exciting! The few hours we spent on this adventure was filled with action. After some studio shots, we headed outdoors for some more photos (a bit cold in a tank top, but still fun). I especially enjoyed connecting with some pretty cool, and amazing people that are training for Cleveland too. It was all organized by Marla from OSF, the Fleet Feet people, and of course photographer. These are some of the really great people making a really awesome experience come to life. All of the athletes have backgrounds that show true strength, commitment, and that "grit" that will, undoubtedly, make them successful in this endeavor. Now that we've met, I am even more eager to share in the ups and downs of marathon training and life's "curve balls" after meeting them in person. Hopefully, we will be able to connect in some training runs...already have the plan to do a "leap year" run with April on Wed. Reuben's plan of a 14 mile long run, after the photo shoot, was a huge motivator (as I haven't run that distance for a long time). All of the runners were working hard. Surely, I will have to start out this week on track. Especially after the over-indulgence this weekend (Admittedly pre-planned... Chris and I made a pit stop at "Melt bar & grill" on the way home). This place is trouble, but soooo good! I couldn't help but think of my new friends powering through a long run while I was finishing my indulgent weekend. Marathon training takes super motivation and sacrifice. I needed find the balance. Chris and I were really looking forward to having this getaway too. So, Saturday turned into my long run workout day (although it was 2 miles short of the plan). This left me ready and energized to enjoy the weekend away with Chris :)
Today was a 4 mile run with a milestone: running pace just under 8 min. / mile. This is a goal that I was working toward (pre-injury pace was 7:45 for this distance).
Ready to train this week! Chris and will be burning off those "Melt" calories as we put in some good miles this week. I am so glad and thankful to have the great weekend memories and new friends to keep the motivation going!
I have to admit it was a weak training week. Sick, again... bronchitis :(
Ready to go now (after some antibiotics and holding back a little on the training). I absolutely feel re-energized by the super-inspirational group that I am sharing in this training adventure! Thank you for the motivation to head out feeling strong this week.
Yesterday, was a whirlwind. Chris and I travelled up from Columbus for a photo shoot in Cleveland. I did not want to miss the opportunity to meet the group and sport some really cool running gear from "Fleet Feet" for Ohio Sports and Fitness mag. It was comforting to work with other "amateur" models and turned out to be pretty exciting! The few hours we spent on this adventure was filled with action. After some studio shots, we headed outdoors for some more photos (a bit cold in a tank top, but still fun). I especially enjoyed connecting with some pretty cool, and amazing people that are training for Cleveland too. It was all organized by Marla from OSF, the Fleet Feet people, and of course photographer. These are some of the really great people making a really awesome experience come to life. All of the athletes have backgrounds that show true strength, commitment, and that "grit" that will, undoubtedly, make them successful in this endeavor. Now that we've met, I am even more eager to share in the ups and downs of marathon training and life's "curve balls" after meeting them in person. Hopefully, we will be able to connect in some training runs...already have the plan to do a "leap year" run with April on Wed. Reuben's plan of a 14 mile long run, after the photo shoot, was a huge motivator (as I haven't run that distance for a long time). All of the runners were working hard. Surely, I will have to start out this week on track. Especially after the over-indulgence this weekend (Admittedly pre-planned... Chris and I made a pit stop at "Melt bar & grill" on the way home). This place is trouble, but soooo good! I couldn't help but think of my new friends powering through a long run while I was finishing my indulgent weekend. Marathon training takes super motivation and sacrifice. I needed find the balance. Chris and I were really looking forward to having this getaway too. So, Saturday turned into my long run workout day (although it was 2 miles short of the plan). This left me ready and energized to enjoy the weekend away with Chris :)
Today was a 4 mile run with a milestone: running pace just under 8 min. / mile. This is a goal that I was working toward (pre-injury pace was 7:45 for this distance).
Ready to train this week! Chris and will be burning off those "Melt" calories as we put in some good miles this week. I am so glad and thankful to have the great weekend memories and new friends to keep the motivation going!
Thursday, February 9, 2012
My Valentine
Training is going well. I feel like a regular workout schedule is becoming the "norm". My goal was to get in the habit of a daily workout schedule by the beginning of the marathon training plan (Feb. 20)! I can't believe that we are already approaching mid-February (Valentine's Day).
So.... appropriate timing to mention how lucky I am to have my husband, Chris, as my super-special valentine. I know.... blah, blah, mushy. But, he deserves the recognition. The best part of having "that someone special" is being able to share in all of life's adventures! Words alone could not give him enough credit for his role in my (our) running life. Not only is he my #1 in cheering, motivation, and the occasional kick in the rear, but he is also the one who enables me to carry out this crazy running/workout schedule (with the busy career and family). I could not do it without him!
What makes it so super-special is that he is sharing in ALL of it with me. It wasn't always this way. When I started running he was supportive from the sidelines. As I began to catch the running "bug", he was inspired to try it too. Well, its been a long road for both of us. He's gone through the ups and downs of a beginning runner behind my schedule of gaining strength and speed. He stuck through the frustration and pains while continuing to support all of my event goals. He has trained and enabled me to train (true love). Then came this crazy idea to do a full marathon. He trained with me in the fall and was psyched up getting ready for the event. My injury occurred at the peak of training and he was in the thick of super long runs and feeling ready. He chose to make the ultimate sacrifice and wait to run the marathon with me. He spared me from the sidelines that he has familiarly endured. He was ready and would have loved the accomplished feeling of his own event. True love. True sacrifice. Not only did he agree to run an absurd amount of miles, but he is training along my side. We have our own workout schedule and our own pace, but we share in the hurdles and benefits of this journey. Thank you, dear, for joining me in this life adventure and being my true valentine.
Want to go on a long run together (or at least celebrate one together)?
Workouts:
Last weeks mileage total was 26.2 (ironically). Still thinking this is impossible in one run.
This week:
Sunday, 2/5: 10 miles! woohooo
Mon., 2/6: cross-train: turbokick (always moving, love this workout!)
Tues., 2/7: cross-train: extreme results gym (live in Toledo?... got to try this circuit workout!)
Wed., 2/8: 5.3 miles: made it at an 8:08 pace, another woohoo
Thurs., 2/9: 5.2 miles
So.... appropriate timing to mention how lucky I am to have my husband, Chris, as my super-special valentine. I know.... blah, blah, mushy. But, he deserves the recognition. The best part of having "that someone special" is being able to share in all of life's adventures! Words alone could not give him enough credit for his role in my (our) running life. Not only is he my #1 in cheering, motivation, and the occasional kick in the rear, but he is also the one who enables me to carry out this crazy running/workout schedule (with the busy career and family). I could not do it without him!
What makes it so super-special is that he is sharing in ALL of it with me. It wasn't always this way. When I started running he was supportive from the sidelines. As I began to catch the running "bug", he was inspired to try it too. Well, its been a long road for both of us. He's gone through the ups and downs of a beginning runner behind my schedule of gaining strength and speed. He stuck through the frustration and pains while continuing to support all of my event goals. He has trained and enabled me to train (true love). Then came this crazy idea to do a full marathon. He trained with me in the fall and was psyched up getting ready for the event. My injury occurred at the peak of training and he was in the thick of super long runs and feeling ready. He chose to make the ultimate sacrifice and wait to run the marathon with me. He spared me from the sidelines that he has familiarly endured. He was ready and would have loved the accomplished feeling of his own event. True love. True sacrifice. Not only did he agree to run an absurd amount of miles, but he is training along my side. We have our own workout schedule and our own pace, but we share in the hurdles and benefits of this journey. Thank you, dear, for joining me in this life adventure and being my true valentine.
Want to go on a long run together (or at least celebrate one together)?
Workouts:
Last weeks mileage total was 26.2 (ironically). Still thinking this is impossible in one run.
This week:
Sunday, 2/5: 10 miles! woohooo
Mon., 2/6: cross-train: turbokick (always moving, love this workout!)
Tues., 2/7: cross-train: extreme results gym (live in Toledo?... got to try this circuit workout!)
Wed., 2/8: 5.3 miles: made it at an 8:08 pace, another woohoo
Thurs., 2/9: 5.2 miles
Monday, January 30, 2012
January here and gone!
It is the end of the month and I am finally feeling like the training has gained some momentum. Finally, but I can't believe the month is over! The Cleveland Marathon is going to come up fast. Its amazing how influential the people that you choose to surround yourself with can be toward your motivation. For example, my husband knows me soooo well... that he knew an ultimatum (withdrawing a dinner date) was going to be the drastic measure to get me running last Friday evening. I even had to get on the treadmill to get in the workout (treadmills are my last resort... dreadful, but the only way to fit it some running without a babysitter for our boys. Sometimes an outdoor workout just isn't possible).
Then there is the sharing with friends. Powerful!... Those friends that share their good feelings about fitness and the benefits they feel from their own sacrifices and week's workouts (or regrets when there is a lack of) can be huge motivation.
And of course, the media... humor goes a long way to lighten the heavy burden and uncertainty of finishing 26.2 miles. Have you seen this video?:
Marathon Thoughts
www.youtube.com
Then there is the sharing with friends. Powerful!... Those friends that share their good feelings about fitness and the benefits they feel from their own sacrifices and week's workouts (or regrets when there is a lack of) can be huge motivation.
And of course, the media... humor goes a long way to lighten the heavy burden and uncertainty of finishing 26.2 miles. Have you seen this video?:
Marathon Thoughts
www.youtube.com
Super funny (hope it isn't really going to be like this though).
So... the training this week:
Monday- cardio cross-trained (insanity). The legs felt pretty heavy after the Sunday long run.
Tues.- 5.3 miles
Thurs.- cross-trained (lower body strength
Fri.- 4 miles (and a dinner date :)
Sat.- 6.8 miles
Sun.-9.3 miles... and FEELING STRONGER... whew.
Hoping for another good week to start out February!
Wednesday, January 25, 2012
Inspiration just in time
So my super inspirational sister (who is a new mom, looks great, is in awesome shape, and a great role model) sent me this great article to help get me out the door for some running. Yes, still dealing with the January blahs and cold temps bringing me down. I have found that if I can get myself out the door then it is all good! I am going to go back to this article the next time a little extra push is needed to get out the door... so true and funny: http://hellogiggles.com/10-reasons-running-doesnt-suck-as-much-as-you-think
Sunday, January 22, 2012
New long run milestone
Okay, so motivation has not been my strength the last couple of weeks. The plan was to slowly amp up weekly mileage for a targeting the mileage needed to begin the "official" training plan scheduled in February. No more excuses once the germs were kicked out of my system. I thought that coming down with a cold had drained my energy (but I never got the energy back). I could let the January blahs continue to drain all the life out of me, or choose to suck it up and stop the excuses. So, the last couple weeks I managed to accomplish a couple of indoor track workouts (love escaping the cold temps. without running on a treadmill). It even felt good to do some "pick up" intervals with some 200 and 400 repeats. Last Sunday was a 5.5 mile run braving the cold air and was a milestone for the fact that I returned to the river trail after the injury (finally feeling like I can handle some uneven terrain). I even managed some hill repeats sledding with my kids yesterday. The real milestone was today: I reached 8 miles again in the long run. This was that next step in my own mental confidence needed to handle this upcoming training. I wasn't totally depleted after the run was over, and felt that I could do more. No pain! (other than from the sore muscles from the "insanity asylum" workout yesterday). I am hoping that this milestone will help motivate that much needed consistency in my running schedule. I just need to keep telling myself that it is difficult to keep "re-starting". If I can just keep a schedule it will be easier the next time I need to head out the door (sore muscles, cold weather, tired, or otherwise). It always feels better to finish the workout! Even if conditions are less than ideal it is better than not to do it at all! I just need to keep telling myself this.
In fact, my waistline needs to be reminded as well. It is virtually impossible to eat the way I like and not work on burning those calories. Typically, I enjoy healthy foods and love the challenge of combining them in new ways. This love of "food creativity" can be a very sabotaging interest. I discovered that I am more hungry for "bad" foods on days that I do not workout. Its really annoying actually. I work hard one day and eat right for energy to workout at the best of my ability, and it feels great! If I don't get in a workout, then I end up eating foods that zap energy and leave me feeling sluggish and more hungry. Bad cycle!
What a great way to break the cycle by ending out the week with a great accomplishment: a long run and a great day of eating. We made a baked potato soup (perfect way to warm up after a Jan. outdoor workout). Potato soup can be heavy. So, I was excited to try a new recipe using 1/2 cauliflower with the potato and reduced fat cheese and sour cream. It was pretty good and (most) of the family enjoyed it as well. It is super difficult to please all 3 kids and Chris's and fit into my own standard of tasty...especially keeping it healthy). Recipes that fit this high level of expectation are worthy of repeating. This is where Pinterest might be helpful (still new to the whole pin board concept and experimenting). I am attempting to pin some of our favorite family recipe picks on a board: http://pinterest.com/cflagg. I would also welcome any other recipe idea that could make our list.
Goal for the week: run a consistent schedule, repeat that Sunday long run, and eat right in between!
Did I mention that I had a really great ale with the potato soup (that's probably what actually made it taste even better).
In fact, my waistline needs to be reminded as well. It is virtually impossible to eat the way I like and not work on burning those calories. Typically, I enjoy healthy foods and love the challenge of combining them in new ways. This love of "food creativity" can be a very sabotaging interest. I discovered that I am more hungry for "bad" foods on days that I do not workout. Its really annoying actually. I work hard one day and eat right for energy to workout at the best of my ability, and it feels great! If I don't get in a workout, then I end up eating foods that zap energy and leave me feeling sluggish and more hungry. Bad cycle!
What a great way to break the cycle by ending out the week with a great accomplishment: a long run and a great day of eating. We made a baked potato soup (perfect way to warm up after a Jan. outdoor workout). Potato soup can be heavy. So, I was excited to try a new recipe using 1/2 cauliflower with the potato and reduced fat cheese and sour cream. It was pretty good and (most) of the family enjoyed it as well. It is super difficult to please all 3 kids and Chris's and fit into my own standard of tasty...especially keeping it healthy). Recipes that fit this high level of expectation are worthy of repeating. This is where Pinterest might be helpful (still new to the whole pin board concept and experimenting). I am attempting to pin some of our favorite family recipe picks on a board: http://pinterest.com/cflagg. I would also welcome any other recipe idea that could make our list.
Goal for the week: run a consistent schedule, repeat that Sunday long run, and eat right in between!
Did I mention that I had a really great ale with the potato soup (that's probably what actually made it taste even better).
Tuesday, January 10, 2012
Strategy in Battle..
We all have our demons to fight. Mine this week: germs.
Just as I was feeling some success jumping right into a workout routine to start 2012...
I thought the battle to fight was going to be finding the energy to keep the workout momentum going after a holiday filled with indulgence and a restful schedule from school. I knew that the running and workouts were going to be the most effective fuel to keep up with the teaching schedule (the semester ends this week), and the addition of my daughter's basketball and confirmation class schedule (added onto the already jammed packed family schedule). Well, the schedule itself did not end up being the obstacle, oh no. Instead, that "tickle in the throat" feeling ballooned into a swollen, stuffed-up, hoarse throat, mess. I was ready for the battle (as this was the first germ warfare event of my school year). I knew it was inevitable. Eventually, some virus that my husband, 3 kids, or myself brought home was going to try to infest my system. There is truth to the idea that a regular exercise routine helps strengthen the immune system (I have had less colds the last few years since losing weight and exercising on a regular schedule). It seems to help me feel better if I get in a good workout when my head/nose is a little stuffy. So, when the run Thursday didn't help, I brought in some extra ammo: airborne, cold-eez, green tea, vitamin c, extra sleep, extra fluids. You name it, and I would try it rather than go into "exam" week feeling like I was run over by a truck.
Friday was going to be a "non-running" day anyway. So, I chose to get in some strength training with the "Insanity Asylum" core and back workout (couldn't talk myself into kicking up any cardio activity).
I was able to shake some of the slug feeling on Saturday morning when my sister called to do a run with me. My sister is fighting her own demons, and I am determined to help her in any way that I know how. She had expressed an interest in starting a running routine to join in the Cleveland 1/2 marathon when Chris and I run the full. I was ecstatic to hear this from her. She needs a focus like this and so no cold was going to let me miss a run with her to kick-start her own "battle" (besides she hasn't run in a while and I talked myself into thinking that it would be a slow, low mileage event...just enough to help clear my head).
Well, my sister was a no-show. Its okay though... I know she won't be successful in every step of this battle. Just as long as she keeps trying, I will be there to help any way that I can!
I chose to use this as my "fuel" to get in a good workout:
Saturday:
4.46 miles
time: 37:40
8:27/mi. pace
472 calories
The germs won over me on Sunday and Monday (very frustrating to say the least). It was horrible just getting through the work day. I just wanted to feel good again. Yesterday, I was lying to myself throughout the day thinking that a run was going to be possible and would make me feel better. Instead, a cup of hot soothing throat tea and in bed by 9 p.m.
Today is the day. I felt some glimpses of a clearer head, on and off throughout the day. I believe that I might just be winning against the germs.
workout:
5.67 miles
time: 46:39
8:14/mi. pace
604 calories.
I guess tea and early bed might be a good idea more often. Ready for tomorrow's battles (hopefully they will be easier, or at least ones that I can handle with a clearer head).
Just as I was feeling some success jumping right into a workout routine to start 2012...
I thought the battle to fight was going to be finding the energy to keep the workout momentum going after a holiday filled with indulgence and a restful schedule from school. I knew that the running and workouts were going to be the most effective fuel to keep up with the teaching schedule (the semester ends this week), and the addition of my daughter's basketball and confirmation class schedule (added onto the already jammed packed family schedule). Well, the schedule itself did not end up being the obstacle, oh no. Instead, that "tickle in the throat" feeling ballooned into a swollen, stuffed-up, hoarse throat, mess. I was ready for the battle (as this was the first germ warfare event of my school year). I knew it was inevitable. Eventually, some virus that my husband, 3 kids, or myself brought home was going to try to infest my system. There is truth to the idea that a regular exercise routine helps strengthen the immune system (I have had less colds the last few years since losing weight and exercising on a regular schedule). It seems to help me feel better if I get in a good workout when my head/nose is a little stuffy. So, when the run Thursday didn't help, I brought in some extra ammo: airborne, cold-eez, green tea, vitamin c, extra sleep, extra fluids. You name it, and I would try it rather than go into "exam" week feeling like I was run over by a truck.
Friday was going to be a "non-running" day anyway. So, I chose to get in some strength training with the "Insanity Asylum" core and back workout (couldn't talk myself into kicking up any cardio activity).
I was able to shake some of the slug feeling on Saturday morning when my sister called to do a run with me. My sister is fighting her own demons, and I am determined to help her in any way that I know how. She had expressed an interest in starting a running routine to join in the Cleveland 1/2 marathon when Chris and I run the full. I was ecstatic to hear this from her. She needs a focus like this and so no cold was going to let me miss a run with her to kick-start her own "battle" (besides she hasn't run in a while and I talked myself into thinking that it would be a slow, low mileage event...just enough to help clear my head).
Well, my sister was a no-show. Its okay though... I know she won't be successful in every step of this battle. Just as long as she keeps trying, I will be there to help any way that I can!
I chose to use this as my "fuel" to get in a good workout:
Saturday:
4.46 miles
time: 37:40
8:27/mi. pace
472 calories
The germs won over me on Sunday and Monday (very frustrating to say the least). It was horrible just getting through the work day. I just wanted to feel good again. Yesterday, I was lying to myself throughout the day thinking that a run was going to be possible and would make me feel better. Instead, a cup of hot soothing throat tea and in bed by 9 p.m.
Today is the day. I felt some glimpses of a clearer head, on and off throughout the day. I believe that I might just be winning against the germs.
workout:
5.67 miles
time: 46:39
8:14/mi. pace
604 calories.
I guess tea and early bed might be a good idea more often. Ready for tomorrow's battles (hopefully they will be easier, or at least ones that I can handle with a clearer head).
Thursday, January 5, 2012
Great News...I can run!
I have been anxiously awaiting today's podiatrist appointment, since the marathon training plan was in hand. I just needed that verification that the plan would be possible after "the injury". Anyone that knows me is fully aware of the (in my eyes) tragic event, but if you are not, here it is: I landed on a butternut during an easy 13 mile training run during my, first attempt, to train for a marathon. I say an easy run because the weekend before was my first ever 20 mile run. I never thought that this distance was possible, and still don't know how I completed it. So, theoretically, this weekend workout should have been a breeze. It only took one split second. I wasn't looking ahead at the sidewalk and my foot landed, in just the right way, on this evil tree nut! My determined side told me just to walk a little to see if the ankle pain would subside and I could finish the last 7 miles of the run. It felt OK, after a few minutes, so I continued on my way and finished the workout. Long story short: I had a giant swollen ankle, immediately upon taking off my shoes. After a fews weeks (not long enough to resume running again) ended up with an ankle sprain and a foot fracture. This meant no marathon!... and 6 weeks in a walking boot (also occurring during my first week ever of cross country coaching, adding an additional challenge the whole first season). I believe that all things happen for a reason. As a result, I was forced to slow down and re-focus my coaching efforts on being more observant and re-thinking strategies in dealing with some first time runners on this Junior High team (impressionable to say the least). This less physically active approach proved positive for my first attempt at coaching. Not to mention that my family was not having to endure the stress of my own training too.
Back to today: It is just over 4 months since the tree nut attack. The boot has been off, but running was officially forbidden by my (wiser than I knew) podiatrist. Until today!
I did try (with Dr. approval) to get back to it in time for a turkey trot on Thanksgiving (my favorite event of the year by the way). There was elliptical training mostly up until the few weeks prior to the 5k. I ran it (the first time my husband finished before me). It didn't hurt either (the foot or the husband... I am super proud of him). So, of course, I ran 6 miles the next day. I will admit it now. I did not go back slowly and felt some pain as a result. Lesson learned.
The wise Dr. Degere advised staying off running through December. Now I truly understand the effects of training past fitness ability and through injuries. It is not worth it. I really had no idea how much time it takes to heal when an injury occurs. There is also the residual effects to consider (hamstring pull due to muscle weakness and not being able to accomplish tasks that were once easy). This time I plan to get it right. Clearly, I could not avoid a butternut if it tried to attack my foot again. But, I plan to take the doctor's advice (he proved to be right so far). I will progress in mileage slowly. I will stop if I feel pain. He understands that desire to push harder, going on further than I should (as he is training for a duathlon this year). He said just to keep in mind that I can add that mileage the next week, and more the following. That sounds much better than having to start all over again! I'm pretty sure this approach will leave me ready for February's workouts.... AND...
I have the approval of the doc to follow the marathon plan. WOOHOO!
So, what did I do with this information? Of course I ran out the door on this gorgeous, balmy January day (even though it was already dark outside and 35 degrees isn't really balmy).
First run this week:
It felt great. I haven't tried a run since last week. My sore calves were refreshed. I couldn't ignore the feeling that I was coming down with a cold today (that swollen feeling in the throat). It was great taking in the deep breaths of oxygen. The best I felt all day.
5 miles
42:44 min.
8:33/ mile pace
529 cal.
I have to start somewhere. This is it. I won't run tomorrow to see how it feels and give a recovery day before trying it again (fairly confident since I had run this distance in my workout last week).
Back to today: It is just over 4 months since the tree nut attack. The boot has been off, but running was officially forbidden by my (wiser than I knew) podiatrist. Until today!
I did try (with Dr. approval) to get back to it in time for a turkey trot on Thanksgiving (my favorite event of the year by the way). There was elliptical training mostly up until the few weeks prior to the 5k. I ran it (the first time my husband finished before me). It didn't hurt either (the foot or the husband... I am super proud of him). So, of course, I ran 6 miles the next day. I will admit it now. I did not go back slowly and felt some pain as a result. Lesson learned.
The wise Dr. Degere advised staying off running through December. Now I truly understand the effects of training past fitness ability and through injuries. It is not worth it. I really had no idea how much time it takes to heal when an injury occurs. There is also the residual effects to consider (hamstring pull due to muscle weakness and not being able to accomplish tasks that were once easy). This time I plan to get it right. Clearly, I could not avoid a butternut if it tried to attack my foot again. But, I plan to take the doctor's advice (he proved to be right so far). I will progress in mileage slowly. I will stop if I feel pain. He understands that desire to push harder, going on further than I should (as he is training for a duathlon this year). He said just to keep in mind that I can add that mileage the next week, and more the following. That sounds much better than having to start all over again! I'm pretty sure this approach will leave me ready for February's workouts.... AND...
I have the approval of the doc to follow the marathon plan. WOOHOO!
So, what did I do with this information? Of course I ran out the door on this gorgeous, balmy January day (even though it was already dark outside and 35 degrees isn't really balmy).
First run this week:
It felt great. I haven't tried a run since last week. My sore calves were refreshed. I couldn't ignore the feeling that I was coming down with a cold today (that swollen feeling in the throat). It was great taking in the deep breaths of oxygen. The best I felt all day.
5 miles
42:44 min.
8:33/ mile pace
529 cal.
I have to start somewhere. This is it. I won't run tomorrow to see how it feels and give a recovery day before trying it again (fairly confident since I had run this distance in my workout last week).
Tuesday, January 3, 2012
New Year. New Goals. New Optimism.
This is it.
The adventure begins this month. I have made the commitment to train and run the Cleveland Marathon with the help and support of the people at Ohio Sports and Fitness Magazine, my devoted husband (Chris), kids, and a great group of supportive friends to help along the way. This will be my first marathon (although not the first attempt at training for one). The thought of all the work ahead is extremely overwhelming! Somehow, I am really ecstatic about the challenge. Bring it on!!!
To begin, I think it is important to establish why I want to achieve this goal. Somewhere along the way I am going to have to fall back on this reasoning to pull me through some unmotivated moments and some overwhelming workouts.
It took some contemplation to get an answer to this question that will help pull me through. I think it boils down to proving to myself that I can do it. If I can do this because I decided to do it and it becomes a reality, then I can do anything (or at least believe in my own strong will). I have done this to myself before. Just like everyone one else, there have been life challenges that were either going to beat me or I was going to win over them. Today, I am going to choose this challenge. There are some challenges that I have chosen in the past (some successful and some still works in progress). I chose to get fit, lose, weight, and become a runner. These are a few past goals that are topics and adventures that I continue to learn about and will probably write more on later.
Today, it is about deciding.
Making a decision to create a goal and follow it through. A person has to have a little bit of a rebellious side to take on a challenge like running a race at this kind of distance. Distance is relative to your experience. Three years ago, this concept would have applied to the idea of racing a 5k. Then, it was a 10k, then a 1/2 marathon. Others have found that it takes even more miles to challenge themselves. I don't know how far or how fast my feet will take me in the future. Regardless, I think there is this personality trait (no matter what the distance or event) that is worth digging a little deeper into learning more about. If you have spent much time with me, you have witnessed a little of my rebel side. Don't get me wrong. I have an obligation to be a responsible wife, mother, teacher, coach, etc. My rebel side is usually pretty tame. But if someone tells me that I can't do something, well I have been known to just prove them wrong (my husband or mother probably know this all too well). This mentality can be very destructive. However, when a positive challenge is set forth then it can be a true asset to have this drive to prove yourself. I recently read a running article that termed this mentality "grit". I would like to think that I have a little bit of it and the more I use it, the more it produces itself. The idea is to keep it channeled toward positive goals and to learn how to tap into it when I need it. This training will help in this, I'm sure.
Okay, back to the goal: running 26.2 miles. Initially, that was it. Complete the race. In fact, I trained toward this in the fall and was sidelined with an injury. But, again, don't tell me that I can't do something. I have tried to heal smart... kept up on some strength training, tried to keep my weight down, physically therapy, and now (finally) slowly back to running. Then last week, I met with Marla from Ohio Sports and fitness. She is super positive. What a great idea to help follow some of us in training toward our goals (I am anxious to hear from the others. Are they as nervous as I am?). There is no better motivation than others knowing about your goals. Voice them! It works. Then I met exercise physiologist, John Rolf. He is super inspirational. Just learning his own experience sports and fitness is motivation enough to kick start some serious training! But, he planted an additional seed... not just to finish the race, but how about some speed too. So, here I go. John gave me one pretty challenging plan to follow. In fact, it is going to take me all of this month following through with workouts just to build up to this training plan. I feel motivated and inspired to get started!
Two hurdles this week: First, my appointment with the podiatrist. I need his professional opinion to verify that my injury is healed enough to follow this marathon plan (confidence, surely he won't tell me that I can't). Second, I actually have to run (and it is below 20 degrees outside and January, not ideal). Talking about running is easy. What will I accomplish this week?
The adventure begins this month. I have made the commitment to train and run the Cleveland Marathon with the help and support of the people at Ohio Sports and Fitness Magazine, my devoted husband (Chris), kids, and a great group of supportive friends to help along the way. This will be my first marathon (although not the first attempt at training for one). The thought of all the work ahead is extremely overwhelming! Somehow, I am really ecstatic about the challenge. Bring it on!!!
To begin, I think it is important to establish why I want to achieve this goal. Somewhere along the way I am going to have to fall back on this reasoning to pull me through some unmotivated moments and some overwhelming workouts.
It took some contemplation to get an answer to this question that will help pull me through. I think it boils down to proving to myself that I can do it. If I can do this because I decided to do it and it becomes a reality, then I can do anything (or at least believe in my own strong will). I have done this to myself before. Just like everyone one else, there have been life challenges that were either going to beat me or I was going to win over them. Today, I am going to choose this challenge. There are some challenges that I have chosen in the past (some successful and some still works in progress). I chose to get fit, lose, weight, and become a runner. These are a few past goals that are topics and adventures that I continue to learn about and will probably write more on later.
Today, it is about deciding.
Making a decision to create a goal and follow it through. A person has to have a little bit of a rebellious side to take on a challenge like running a race at this kind of distance. Distance is relative to your experience. Three years ago, this concept would have applied to the idea of racing a 5k. Then, it was a 10k, then a 1/2 marathon. Others have found that it takes even more miles to challenge themselves. I don't know how far or how fast my feet will take me in the future. Regardless, I think there is this personality trait (no matter what the distance or event) that is worth digging a little deeper into learning more about. If you have spent much time with me, you have witnessed a little of my rebel side. Don't get me wrong. I have an obligation to be a responsible wife, mother, teacher, coach, etc. My rebel side is usually pretty tame. But if someone tells me that I can't do something, well I have been known to just prove them wrong (my husband or mother probably know this all too well). This mentality can be very destructive. However, when a positive challenge is set forth then it can be a true asset to have this drive to prove yourself. I recently read a running article that termed this mentality "grit". I would like to think that I have a little bit of it and the more I use it, the more it produces itself. The idea is to keep it channeled toward positive goals and to learn how to tap into it when I need it. This training will help in this, I'm sure.
Okay, back to the goal: running 26.2 miles. Initially, that was it. Complete the race. In fact, I trained toward this in the fall and was sidelined with an injury. But, again, don't tell me that I can't do something. I have tried to heal smart... kept up on some strength training, tried to keep my weight down, physically therapy, and now (finally) slowly back to running. Then last week, I met with Marla from Ohio Sports and fitness. She is super positive. What a great idea to help follow some of us in training toward our goals (I am anxious to hear from the others. Are they as nervous as I am?). There is no better motivation than others knowing about your goals. Voice them! It works. Then I met exercise physiologist, John Rolf. He is super inspirational. Just learning his own experience sports and fitness is motivation enough to kick start some serious training! But, he planted an additional seed... not just to finish the race, but how about some speed too. So, here I go. John gave me one pretty challenging plan to follow. In fact, it is going to take me all of this month following through with workouts just to build up to this training plan. I feel motivated and inspired to get started!
Two hurdles this week: First, my appointment with the podiatrist. I need his professional opinion to verify that my injury is healed enough to follow this marathon plan (confidence, surely he won't tell me that I can't). Second, I actually have to run (and it is below 20 degrees outside and January, not ideal). Talking about running is easy. What will I accomplish this week?
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