Monday, January 26, 2015

Marathon Monday: My Week in Training

After a frustrating mid week I think I am back to where I need to be. Some weird foot pain caused me some anxiety and moments of panic but it seems gotten a little better. Still mildly aches with barefoot walking but feels fine running so I’m thinking maybe a mild PF? My calf is super tight so I think it is all related to that.

Monday: P90X Back/Chest/Abs and Spin 30 min Kickboxing
Tuesday: AM- Plyometrics Sleep and PM-Intervals: 10 min easy, 4x1200 at 6:35 6:35-6:45 pace, 10 min easy 6.5 miles total
Wednesday: P90X Legs/Back/Abs and kickboxing
Thursday: Tempo Run: Skipped due to foot pain and 1 hour elliptical instead
Friday: P90X Shoulders/Arms/Abs and easy 3 mile run in 40 degree weather!
Saturday: Long Run: 12.5 miles 1:46:14
Sunday: Yoga/Abs
Remember last week's sunny long run, well what difference being home makes!

Week 3 of marathon training is here and the warmer weather is sticking around a few more days. One more week of mileage building then a recovery week already. Plus my baby girl turns 5 this week! Wow where did that time go?
Monday: P90X Back/Chest and 3 mile easy run (45 degrees this afternoon I can’t resist!)
Tuesday: AM- Core and PM-Intervals: 10 min easy, 6x1600 at 6:45 pace, 10 min easy
Wednesday: P90X Legs/Back and kickboxing
Thursday: Tempo Run: 1 mile easy 7 miles 7:30 pace 1 mile easy and Core
Friday: P90X Shoulders/Arms and Spin
Saturday: Long Run: 13-14 (I have a weird thing about running even miles!) miles
Sunday: Yoga

I have also decided I need to get back to non fitness plans/goals for the week so here are mine for the next 7 days…

  • Unpack from vacation
  • Finish everything for O’s birthday party by Saturday
  • Get back to organizing the house 1 room per week
  • Stick with meal plan
  • Foal roll calf daily


What are your goals this week? Best workout last week? Remember Marathon Monday? It has been a awhile but I’m planning to bring back the Monday link up starting next week so join me…Any kind of training post, any distance (Marathon Monday sounds better!). Have a great week!

Friday, January 23, 2015

The Good, The Bad and Some Uncertainty

Where do I start…The Good, The Bad or The Uncertainty?

The Good: I’m getting a brand new treadmill for my home and even better I got a great deal on it thanks to a store sale and a corporate agreement with my work! This baby will be my new winter running partner starting on Tuesday!
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Life Fitness T5 Track+

The Bad: The foot! Seriously it has been fine until Wednesday night and then out of no where the pain returned but to a new area. What is this about? The most frustrating part is that I took 6 weeks off, eased back into running very slowly over 4 weeks and have now gotten to 3x week. Last week I ran 21 miles (1/3 of what I used to do). Tuesday I ran intervals pain free, Wednesday I did kickboxing and P90X lower/back/abs in the morning. That night I sat on the couch and when I got up to go to bed there was the pain.
I smartly skipped my tempo run yesterday for 1 hour on the elliptical but the pain remains. I’m thinking the worst and freaking out. Last night when I got home I was nearly in tears thinking the what ifs. Time to ice and roll and hope it is gone.

Uncertainty: I know it is early but my marathon plans this year are so up in the air! I want to run Chicago but not exicted about spending that amount of $ to not run a race. Deep breath and time to stay calm, do not overreact.


And finally Another Good: I have been accepted as a FitFluential Ambassador! So excited to join this great group.




Linking up with Jill for Fitness Friday. What are your good and bad this Friday?

Thursday, January 22, 2015

Back to reality after a great vacation at Sandos

Like I said on Monday I was gone on vacation last week in warm, sunny Mexico. One of my requirements for living in the frozen tundra is a week of warm vacation every winter. After my adventures in Costa Rica in 2013 I have been cautious of foreign resort travel and opted for a cruise last winter since I knew Royal Caribbean could easily accommodate gluten free. Anyone with celiac (or a food allergy) knows it can be really tough to travel. We pack a suitcase of food looking like we are traveling to a place without stores, kitchens or food of any kind!

Last spring I began researching gluten free resorts and was thrilled to see the list is growing and reviews are good on most. We came across a resort I had never heard of and it seemed perfect…Sandos Caracol EcoResort in Playa Del Carmen. A resort striving to be eco friendly, living with animals on site, growing food on site and more.

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Before we left I was in contact with the resort and they quickly sent me all their menus and told me to obtain and letter to show the buffet restaurants when I arrived. Simple process and I was given a “tour” of safe food at each buffet and it was plenty!

Beyond the food we loved it…sun and warmth. Swimming in the cenote, playing on the beach, hiking on the trails past the Mayan ruins, ocean kayaking and more. O loved the kid’s water park and this was perfect so we could relax and let her just play. On site the resort had cats, dogs, donkeys, birds, deer and more. Such a fun learning experience for O. The only complaint (out of the resorts control) was the massive amounts of smokers!
Cenote Swimming


Now on to planning 2016 vacation…Have you been anywhere great lately?

Monday, January 19, 2015

Week 2 A New Kind of Marathon Training

Week 1 of marathon training was interesting on a few levels; mentally I’m having a tough time with the lower mileage but am convincing myself that I need it, I ran on vacation in weather that was 60 degrees warmer than I’m used to (sorry that’s why I was pretty scarce last week) and I managed to injure myself during my long run on dry ground!
Run views

Despite being on vacation I think I managed to get my workouts in and eat pretty healthy, just forget about those glasses of wine, mojitos and margaritas! I also had no GPS so all runs were by time which I have a tough time mentally with.

Monday: P90X Back/Chest/Abs and 1 hour hiking
Tuesday: Intervals: 10 min easy, 8x 1:30 hard run 0:45 easy 10 min easy and Yoga
Wednesday: P90X Shoulder/Arms/Abs and 1 hour hiking
Thursday: Tempo run: 10 min easy 25 min harder 10 min easy and P90X Plyometrics (just 30 min)
Friday: P90X Legs/Back/Abs and hiking
Saturday: Long Run: 1:30:00 complete with my epic trip and fall!
Sunday: Rest
Scraped knees, hip and arm, ouch!

My well deserved post-run margarita on the  beach!
Now it is on the Week 2 and back to reality of work, grad school (yep that starts again) and colder temperatures. I’m off to buy a new treadmill today Any suggestions? Here are my plans for the week and I enter week 2 marathon training and week 3 P90X…

Monday: P90X Back/Chest/Abs and Spin
Tuesday: AM- Plyometrics and PM-Intervals: 10 min easy, 4x1200 at 6:35 pace, 10 min easy
Wednesday: P90X Legs/Back/Abs and kickboxing
Thursday: Tempo Run: 1 mile easy 5 miles 7:30 pace 1 mile easy and Yoga
Friday: P90X Shoulders/Arms/Abs
Saturday: Long Run: 12 miles
Sunday: Yoga


As I’ve said before I’m really excited to see what this new type of plan can bring my way in terms of running. I’m just hoping this knee pain from the fall is nothing and gone by Tuesday so I can hit the treadmill. Since I’ll be running a lot of treadmill runs I’m in need of new music, What’s on you workout playlist?


Monday, January 12, 2015

And it begins...Week 1 marathon training

This is it Week 1 of marathon training, #27 here I come and for some reason I’m feeling much different about this time. I’m doing everything different and feel good about it. My plan is written and is much different than before with less running and a lot of cross training and strength…


Plan:
Monday: P90X Back/Chest/Abs and either swim or bike
Tuesday: Intervals and Yoga
Wednesday: P90X Shoulder/Arms/Abs and cardio
Thursday: Tempo run and P90X Plyometrics
Friday: P90X Legs/Back/Abs and Yoga
Saturday: Long Run 10 Miles and Stretch X
Sunday: Yoga

My goals are to stick with my plan and nutrition and see how I feel.

In my nonfitness life I start my 2nd to final semester of grad school today and ready to get this done! I also need to get everything planned for O’s 5th birthday and wait for the final info on kindergarten! Yikes when did she get so old?


What are your plans for the week? Who else is marathon training?

Friday, January 9, 2015

Picking the best running plan

I get a lot of questions on choosing a marathon (or half marathon) training program. How do you know what is best for you with so many programs out there. There is not a one size fits all program. Which is why I believe it is all about personalizing to best meet your life, goals and needs. So how can you pick the right program when a personalized program is not an option?

What is your goal? Is it just to finish, then a simple beginner plan is great, minimal speedwork is needed and the ultimate goal is to build the endurance to finish. Is it to PR or BQ, then there is a need to push beyond your comfort zone, add more speedwork, higher intensity and probably more strength training (if you aren’t already).

How much time can you commit? Are you a busy mom like me who needs to workout early and can’t commit hours daily like I used to. Look for something that has less running days and more flexibility. If not then opt for more training days and longer workouts.

How much running can your body handle? Are you injury prone or invincible? Remember we all need rest days no matter what. I have learned over the years that my body can’t do back to back run days so plans like Hansens are out. I perform best with a day of other activity in between but can handle cross training intensity on nonrun days. Also do you need extra stretch/yoga work? Make sure there is room for these.

What other time commitments do you have? Will you be running a lot on the treadmill and can you handle 5-6 days a week of this. Think about when you can run and the place you will be running. What can you do with this. Is it possible to run hills or speedwork.

How long and how much have you been running? If you are a new runner don’t grab the 5-6 days of running with high intensity right off the bat. You are asking for injury. Aim for a reasonable plan, incorporate walk breaks if needed. If you have a strong base then opt for a higher level plan. Look for a plan that doesn’t increase your usual mileage too fast and too intensely.

What are you tips for training plans? Or what questions do you have?




Check out Fitness Friday for other fitness posts of the week…

Wednesday, January 7, 2015

WIAW, getting back on track! Chickpea Wild Rice Soup Recipe

The focus this week is healthy eating so why not join up with What I Ate Wednesday and share my recent eats and a new recipe. My goals starting this week are to make everything possible from scratch that means soaking and cooking beans, making hummus, granola, snack bars, breads, etc. What do you make at home?

Marathon training starts next week and after the holidays I want my nutrition to be back on track for the 16 week training cycle. This time I am doing everything “right”! No excuses, no taking the easy route, I’m going to make this my year, get myself the race times I have been striving for and the strong body I’ve been lacking. Now this doesn’t mean I won’t indulge at times or have some wine, the 80/20 rule will be my friend.

Breakfast:
Banana protein oats (my go to breakfast 99% of the time)

Lunch (usually salad or leftovers)
Roasted beet and arugula salad with pecans and balsamic
Chickpea wild rice soup
Orange

Dinner
Potato bean gnocchi with spinach pesto topped with peppers
Beyond Meat Chickenless Strips

Snacks
Veggies and hummus (homemade)
Pumpkin Spice Granola (homemade)
Roasted chickpeas (just made my first batch)
Chia pudding with berries

Here it is the soup recipe....

Chickpea Wild Rice Soup
1 onion diced
4 cloves garlic
1 cup celery chopped (3-4 stalks)
1 cup carrots chopped (2 carrots)
2 cups rice (I used 1 ½ cups wild rice and ½ cup brown rice)
3-4 cups cooked chickpeas
2 cups veggie broth
4 cups unsweetened almond milk (could sub any milk)
2 tsp sage
1 tsp thyme
1 tsp rosemary
Salt/Pepper to taste 1-2 tsp

Add all ingredients to soup pot and bring to boil, reduce heat and simmer about 45 minutes until rice is cooked. Can saute veggies first and add with 10-15 minutes remaining but I’m usually looking for easy cooking! Taste and add additional salt/pepper if needed.



What have you been eating lately? Check out others at WIAW.
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