Woke up thinking I should just do yin yoga only since I had an intense workout yesterday but getting out of bed and getting to the basement wasn't sure why just yoga, plan called for spin and yoga so decided on sticking to plan.
I an really enjoying the Global Cycling Network videos on you tube, music is great and workout is thorough, sweaty mess as usual, love it. I need a new spin bike, the knob on my bike is broken but since this is the original Johnny Bike not of the replacement parts works with it because manufacturer changed.
Then finish it up with a Quickie yoga from Paulie Zink, first time doing a routine from him, great quickieand very doable and different.
Really need to start doing a better job with nutrition, am finding with the intense workouts am not recovering as fast, 1 quick change is to eliminate the nuts till at least the end of the month, lets see if I make it.
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Wednesday, July 15, 2015
Monday, October 20, 2014
What's next
Time to start looking at 2015 race season, only race registered for right now is the Paris Marathon on April 12, 2015, to far away not to have a couple of races before that if I am to maintain my fitness through the cold winter months.
Current plan is to train and race a Turkey Trot 5k, found a competitive one in Boca Raton, Florida where we will be for Thanksgiving.
What's the goal and plan?
Current 5K PR 24:57 in 2012
Last year 2103 fastest 5k was 26:20 hilly and Sunday after a HM
This year 2014 fastest /only 5k 27:34, up till 1am partying
Am sure you see the trend the downward trend, I have really never trained just added a quick speed work during marathon training to do them, since there is no marathon in the horizon going to use the Brain Training for runners 5k program as a template, I say template because I am not following the program 100%.
To get the speed work in since they will mostly be on the treadmill, I will be using Coach Troy's Runerval 7.0, just need him for the push, I will hopefully get a run in with Shelby on Tuesdays and Thursdays, Tuesdays will be easy just to run on tired legs but Thursday even thou the legs will be tired form the speed work the goal will be to do a progressive speed work or hill repeats.
To stay all rounded, yoga and strength training will remain in the program. For strength the plan will be to use Kettlebell Kickboxing Body Series (KBBS), with some Cathe and Drop to Sizes thrown in. For Yoga it will be mainly Ultimate Yogi but we will have Baptiste, Yoga Warrior 365 and some youtube Yin Yoga thrown in.
Not really a fan of 5ks, harder on my body but I need to get the speed back, to make sure am putting my best foot forward I am also working on dropping weight to get back to my racing weight which is about 150# currently at 163#, so started back logging at myfitnesspal to hold myself accountable to what I eat since I do workout hard but I eat a whole lot more, healthy or not. If all work out well, should be at least 5 pounds lighter, I guess in time to eat it back doing thanksgiving.
To clearly state the goal
Race a thanksgiving 5k in under 25mins and drop weight to about 155# by then.
Current plan is to train and race a Turkey Trot 5k, found a competitive one in Boca Raton, Florida where we will be for Thanksgiving.
What's the goal and plan?
Current 5K PR 24:57 in 2012
Last year 2103 fastest 5k was 26:20 hilly and Sunday after a HM
This year 2014 fastest /only 5k 27:34, up till 1am partying
Am sure you see the trend the downward trend, I have really never trained just added a quick speed work during marathon training to do them, since there is no marathon in the horizon going to use the Brain Training for runners 5k program as a template, I say template because I am not following the program 100%.
To get the speed work in since they will mostly be on the treadmill, I will be using Coach Troy's Runerval 7.0, just need him for the push, I will hopefully get a run in with Shelby on Tuesdays and Thursdays, Tuesdays will be easy just to run on tired legs but Thursday even thou the legs will be tired form the speed work the goal will be to do a progressive speed work or hill repeats.
To stay all rounded, yoga and strength training will remain in the program. For strength the plan will be to use Kettlebell Kickboxing Body Series (KBBS), with some Cathe and Drop to Sizes thrown in. For Yoga it will be mainly Ultimate Yogi but we will have Baptiste, Yoga Warrior 365 and some youtube Yin Yoga thrown in.
Not really a fan of 5ks, harder on my body but I need to get the speed back, to make sure am putting my best foot forward I am also working on dropping weight to get back to my racing weight which is about 150# currently at 163#, so started back logging at myfitnesspal to hold myself accountable to what I eat since I do workout hard but I eat a whole lot more, healthy or not. If all work out well, should be at least 5 pounds lighter, I guess in time to eat it back doing thanksgiving.
To clearly state the goal
Race a thanksgiving 5k in under 25mins and drop weight to about 155# by then.
Thursday, October 13, 2011
Recap since Akron
After Akron, took 1 week off to give the shin a chance to heal and also recover, this was total rest no cross training, yoga or strength just eat and sleep which was a lot harder to do that expected. Major race coming up next is the Houston Marathon in January, when I signed up I also purchased a training plan just to try something new, the plan is put together by Focus n fly, the training is based on Jack Daniel's book, so I like it.
My body is not 100%, hasn't been for over a year now due to pain in my left butt chin, MRI shows nothing just seems like I have a muscle stuck there that will not release despite all I do, point of attack right now is daily yoga, heat continuously at work, foam rolling and buying every single Groupon Massage that comes up with the goal of scheduling a weekly massage, with the goal of working out the kinks.
Still struggling with nutrition, just love food no matter how I look at it, I do not eat junk but eat good food in excess and I love to cook so that is not helping, need to drop a good 10 pounds just where I feel comfortable but oh well will keep working on that.
Not sure what I want the plan for next year to be, short races to get faster or long ones just for the fun of it, keep going back and forth but did decide am only doing the half in Cleveland since I have never done it. I joined the Grunt Girl racing group since I like there philosophy and I have enjoyed running with the group through the summer.
Will probably be trying to do most of my long run on the trail just to give my body a break, speed work on the treadmill and easy run of possible on the road if not treadmill, still looking for a bike and trainer to use for the winter, this will give me a chance to use my collection of Spinervals I guess I can use my spin bike but I seem to have worn out the resistance control and having a hard time finding a replacement since my model is longer in production and the models made after mine (this was the first design) had a different design.
Strength wise will be trying to get back into kettlebell and short total body workout, the goal will be to also add in a challenging lower body workout after the Thursday speed workout like today did Bob Harper Body Rev Cardio: Butt and Balance, he had me at butt.
Really looking forward to what I can accomplish the next couple of months and I think even my husband is finally get the idea that I really do want to run because I enjoy it.
My body is not 100%, hasn't been for over a year now due to pain in my left butt chin, MRI shows nothing just seems like I have a muscle stuck there that will not release despite all I do, point of attack right now is daily yoga, heat continuously at work, foam rolling and buying every single Groupon Massage that comes up with the goal of scheduling a weekly massage, with the goal of working out the kinks.
Still struggling with nutrition, just love food no matter how I look at it, I do not eat junk but eat good food in excess and I love to cook so that is not helping, need to drop a good 10 pounds just where I feel comfortable but oh well will keep working on that.
Not sure what I want the plan for next year to be, short races to get faster or long ones just for the fun of it, keep going back and forth but did decide am only doing the half in Cleveland since I have never done it. I joined the Grunt Girl racing group since I like there philosophy and I have enjoyed running with the group through the summer.
Will probably be trying to do most of my long run on the trail just to give my body a break, speed work on the treadmill and easy run of possible on the road if not treadmill, still looking for a bike and trainer to use for the winter, this will give me a chance to use my collection of Spinervals I guess I can use my spin bike but I seem to have worn out the resistance control and having a hard time finding a replacement since my model is longer in production and the models made after mine (this was the first design) had a different design.
Strength wise will be trying to get back into kettlebell and short total body workout, the goal will be to also add in a challenging lower body workout after the Thursday speed workout like today did Bob Harper Body Rev Cardio: Butt and Balance, he had me at butt.
Really looking forward to what I can accomplish the next couple of months and I think even my husband is finally get the idea that I really do want to run because I enjoy it.
Wednesday, September 14, 2011
Recovery day so 4 miles easy, I was really only going to do 3 miles but was stuck watching a show and also feeling great so tack on one more mile, still within my schedule had option of 2-6 miles just been doing 3 so wasn't over doing it for the taper week. Trail running is out for the next 2 weeks just to be on the save side, even though I have no issue trail running, just don't want to tempt faith.
Working on keeping lots of fruit, vegatable and water on hand, I keep a steady in take of food on hand during taper week since I do not believe in a big meal before racing, one of my local store have a good deal on nectarine and plum so I have been induging greatly.
After the run did 2 rounds of RKS #6, had to skip the last round since I was running late for my bus, may make it up tonight but I have been working on getting my son ready for back to college, goes back Saturday to start his junior year how time flies.
Working on keeping lots of fruit, vegatable and water on hand, I keep a steady in take of food on hand during taper week since I do not believe in a big meal before racing, one of my local store have a good deal on nectarine and plum so I have been induging greatly.
After the run did 2 rounds of RKS #6, had to skip the last round since I was running late for my bus, may make it up tonight but I have been working on getting my son ready for back to college, goes back Saturday to start his junior year how time flies.
Sunday, September 11, 2011
Great workout today, was able to get 4 miles in outdoors even thou it was cooler it was still very humid, tried out my new Puma Faas 500 even though the shoe worked out fine I need to come up with the best sock for it the one I wore today wasn't it and I also noticed that although this is a light trainer it is still built up a bit in the heel because my foot is dragging when I wear it. I think I am evn up just sticking with the Adidas they are just perfect for me.
Did RKS #5 after running, was able to use 12kg for the ladder press although I did drop down to 15# for 2 rounds, for the one hand swing started out with 12kg but increased to 16kg use the anti monkey butt powder to prevent my hands from ripping and it worked great. Miss being on the trail this week, two weeks to Akron Marathon so starting to taper.
Still working on nutrition, just not getting it right, I do not eat junk but eat a lot of the good stuff and always seem to be hungry.
Did RKS #5 after running, was able to use 12kg for the ladder press although I did drop down to 15# for 2 rounds, for the one hand swing started out with 12kg but increased to 16kg use the anti monkey butt powder to prevent my hands from ripping and it worked great. Miss being on the trail this week, two weeks to Akron Marathon so starting to taper.
Still working on nutrition, just not getting it right, I do not eat junk but eat a lot of the good stuff and always seem to be hungry.
Thursday, July 14, 2011
The Good and the Bad
The good thing about biking to work from the transit center is that I get my cross training in regardless of how tired I am the bad thing is regardless of how tired I am I have to ride my bike to/from work from/to the transit center. There are 2 little hills in both direction and with my limited biking skills they are killing me just because I really have no idea what gear to shift to so I basically stay in the same gear from start to finish. Every time I have attempted to shift gear I have dropped my chain.
Feeling much better this week and training is going great, my husband even started strength training so I have been working out with him in the evening, the one thing I need to address is my recovery and overall nutrition just feel like I am not properly fueling my body so need to figure out what to do.
Feeling much better this week and training is going great, my husband even started strength training so I have been working out with him in the evening, the one thing I need to address is my recovery and overall nutrition just feel like I am not properly fueling my body so need to figure out what to do.
Monday, April 25, 2011
Refocusing
I can of have been slagging in my blogging lately, I think somehow I just got overwhelm with everything going on in bloggy world, I think ignorance was bliss, when I wasn't aware of giveaways, initially when I was checking out blogs I was following people I was curious to how they train, recover, fluid their run and fit everything in but then I discovered giveaways and things kind of get out of control. It is amazing how you try to sign up for one giveaway and then before you know it you are on giveaway #3 and liking another company on facebook, then of cause you have to remember to track them all so you can know when you win. So in this process of doing all this I forgot to update my blog, read blogs an really interested in and check on bloggy friends to see how things are going. Even thou I love winning and I have won some stuff, it is time to refocus.
Am now 3 weeks away from my third marathon and my training is going ok, so needs to refocus on that too, for the last 3 weeks I have been doing what I feel like and not following my training plan, problem with this is my body needs structure without which I set myself up for injury since I really am not quite aware of what am doing and it is too late in the game to be doing that. Back to following the plan.
Next on the list is my nutrition, I have actually been doing pretty good, lost 10 pounds in the last 2 months but I need to refocus om my pre, during and post run nutrition seems to just be winging it lately which is beginning to translate into slow/longer recovery and also not being able to hit my scheduled pace.
Also, I have noticed that my heart rate is high during my warmup, I have gotten away from slowly starting my run and keeping my HR in zone 1, which also indicates to me not enough sleep, making me prone to injury.I guess all this really come down to the fact that I need to listen to my body more, all the warming signs are there is just a matter of if I want to pat attention to then or not.
Today's Workout:
1 mile warmup - starting out HR was at 172, so had to bring the pace done actually worked some until the HR was done to about 112.
4x800 with 600 recovery, using Runbayou VDOT calculator (I use this or McMillan Calculator) target for the
800 was 4:20
1-4:12:22
2-4:11:81
3-4:16:25
4-4:13:63 Even thou I was happy to hit the pace the thing I was most glad about it that my max HR during the 800 meter stayed at 155, so I am improving the pace, I can run at a lower HR.
1 mile cool down
Supreme 90: Legs This program is a great buy for $20, you really can't get something better for the price, well put together and perfect for me as a runner since it is short and to the point. I normally skip the warmup since I am doing this after a run. Available at Target, walgreens & Bed, Bath and Beyond.
Baron Baptiste: Vinyasa Level 1, really love this simple straight forward yoga, done in 30 mins but hitting every part of the body. great core work.
Oh, I am still going to enter giveaways, just not going to get obsessed with it, it is great to win since I get to try new stuff. :)
Am now 3 weeks away from my third marathon and my training is going ok, so needs to refocus on that too, for the last 3 weeks I have been doing what I feel like and not following my training plan, problem with this is my body needs structure without which I set myself up for injury since I really am not quite aware of what am doing and it is too late in the game to be doing that. Back to following the plan.
Next on the list is my nutrition, I have actually been doing pretty good, lost 10 pounds in the last 2 months but I need to refocus om my pre, during and post run nutrition seems to just be winging it lately which is beginning to translate into slow/longer recovery and also not being able to hit my scheduled pace.
Also, I have noticed that my heart rate is high during my warmup, I have gotten away from slowly starting my run and keeping my HR in zone 1, which also indicates to me not enough sleep, making me prone to injury.I guess all this really come down to the fact that I need to listen to my body more, all the warming signs are there is just a matter of if I want to pat attention to then or not.
Today's Workout:
1 mile warmup - starting out HR was at 172, so had to bring the pace done actually worked some until the HR was done to about 112.
4x800 with 600 recovery, using Runbayou VDOT calculator (I use this or McMillan Calculator) target for the
800 was 4:20
1-4:12:22
2-4:11:81
3-4:16:25
4-4:13:63 Even thou I was happy to hit the pace the thing I was most glad about it that my max HR during the 800 meter stayed at 155, so I am improving the pace, I can run at a lower HR.
1 mile cool down
Supreme 90: Legs This program is a great buy for $20, you really can't get something better for the price, well put together and perfect for me as a runner since it is short and to the point. I normally skip the warmup since I am doing this after a run. Available at Target, walgreens & Bed, Bath and Beyond.
Baron Baptiste: Vinyasa Level 1, really love this simple straight forward yoga, done in 30 mins but hitting every part of the body. great core work.
Oh, I am still going to enter giveaways, just not going to get obsessed with it, it is great to win since I get to try new stuff. :)
Sunday, September 20, 2009
Woke up Saturday with tightness on the outside of my ankle on both leg, since the pain was identical I knew it was from the 3 miles barefoot running which I was expecting since this where muscle that normally don't get use with shoe on and 3 miles was a lot at once, most I have done previously was 1 mile at pine hollow and since that was on the trail probably more forgiving. Massage the pain location, walk around for a while to loosen things up, ate a cranberry orange scone and mixed up a packet of ZizZazZ tangerine energy drink (I like that this product does not have sugar and it is loaded with vitamins but wish it has a little bit of sodium. I never crash from it and it taste great) Due to making sure my ankles were thoroughly warmup before leaving the house, I left later than expected which means I was going to be running late for my dental appointment, will not have time for a ice bath or thorough stretch.
Left the house at 8:35am should have left around 7:30am, changed the route up this week, went down route 43 as usual but headed to the ABC streets,enjoyed running there last week so added them this week, so ran all the way down to G, then the plan was to zizzag across between Inwood and orchard.
Halfway through G, 2 cops cars came flying down with lights ON but no siren, stopped a couple of feet ahead of my get out of car with guns drawn so I crossed the street to te other side, not sure what was going on but wasn't staying around to find out either, so ran down orchard to get to F, half way through, 3 more cops also with guns drawn, so turn around and headed off to E, since I am running on the left side only get to D before heading back to Solon Rd and then back up to SOM center, then off to CVS in Twinsburg since that is still the pit stop, got there after 7 miles, took Carboom double espresso before getting to CVS, at CVS use the restroom and bought a bottle of water.
Instead of going down Glenwood, I headed back up to Solon, since Pettibone it now under construction all the way to SOM, I can run straight through. Okay this was suppose to be a progression run, start at the bottom of the base pace and work my way up to half marathon pace for the last mile. My legs were still tired/heavy when I started so just ran by feel and didn't look at the garmin to get them warmup since the warmup walk didn't do much, base pace (10:51 -9:54) HM pace (9:02), not quite sure what happened with mile 5, can't remember slowing down unless if I was crossing a street or making sure a backing out driver saw me before crossing, my legs felt better has I move along and then by mile 9 I decided I didn't want to do the fastest mile at 12 since I wasn't going to get that much time to stretch so mile 11 was going to be the fastest mile with 12 as cool down. So at mile 11, I went out targeting 8:36 for some reason that what was stuck in my head, I was really bum that I could only kickout 8:51 so started cool down at mile 12 but realize I was still a good mile from the house, so after mile 12 even though I was incredibletired and my legs fried I tried for 8:36 again still didn't happen, oh well, time to cool down, shower and get to the dentist. Wore the danskin skort definitely not meant for long distance for me too much fabric in the compression short and it get on ridding up, also there was some kind of a knot or whatever that bruise my right tight.
Since I was so busy all day yesterday and didn't get a chance to get to my workout room till this morning to record my workout, I didn't realize I was suppose to be running a 9:02 pace and not 8:36.
13.5 miles 2:21:38 10:29 avg/pace
Let's talk about nutrition, so I ran for almost 2 and a half hours and had one scone, 12 oz mix of ziz zazz, 1 carboom and 12 oz bottle of water, am I fueling enough for optimum performance (what ever that is), I read lots of blog and people talk about taking salt tablets, this and that to prevent this from happening or to be able to do ....
In the time I ran those 13 miles someone is done with 26 miles, okay I may never be that fast but could I have done 15 if properly fuel, am still new at all this athletic stuff and I think reading blogs/books makes it more confusing, nutrition is something I struggle with alot, (well along with pacing ) I really just started eating (banana or scone) before my run normally I will drink a cup of accelerade(good sick of the blue raspberry) and was good to go. I am a salty sweater, I finish most runs with salt residue all over my face, should I be taking salt tablets.
I like running for the fun of it but I also like to see that I am getting better and improving in speed, form and pacing just like I enjoy deadlifting 50# it was nice to see that I could deadlift 100# and still keep my form.
I am running the second leg of the Akron Marathon Relay next weekend.
Left the house at 8:35am should have left around 7:30am, changed the route up this week, went down route 43 as usual but headed to the ABC streets,enjoyed running there last week so added them this week, so ran all the way down to G, then the plan was to zizzag across between Inwood and orchard.
Halfway through G, 2 cops cars came flying down with lights ON but no siren, stopped a couple of feet ahead of my get out of car with guns drawn so I crossed the street to te other side, not sure what was going on but wasn't staying around to find out either, so ran down orchard to get to F, half way through, 3 more cops also with guns drawn, so turn around and headed off to E, since I am running on the left side only get to D before heading back to Solon Rd and then back up to SOM center, then off to CVS in Twinsburg since that is still the pit stop, got there after 7 miles, took Carboom double espresso before getting to CVS, at CVS use the restroom and bought a bottle of water.
Instead of going down Glenwood, I headed back up to Solon, since Pettibone it now under construction all the way to SOM, I can run straight through. Okay this was suppose to be a progression run, start at the bottom of the base pace and work my way up to half marathon pace for the last mile. My legs were still tired/heavy when I started so just ran by feel and didn't look at the garmin to get them warmup since the warmup walk didn't do much, base pace (10:51 -9:54) HM pace (9:02), not quite sure what happened with mile 5, can't remember slowing down unless if I was crossing a street or making sure a backing out driver saw me before crossing, my legs felt better has I move along and then by mile 9 I decided I didn't want to do the fastest mile at 12 since I wasn't going to get that much time to stretch so mile 11 was going to be the fastest mile with 12 as cool down. So at mile 11, I went out targeting 8:36 for some reason that what was stuck in my head, I was really bum that I could only kickout 8:51 so started cool down at mile 12 but realize I was still a good mile from the house, so after mile 12 even though I was incredibletired and my legs fried I tried for 8:36 again still didn't happen, oh well, time to cool down, shower and get to the dentist. Wore the danskin skort definitely not meant for long distance for me too much fabric in the compression short and it get on ridding up, also there was some kind of a knot or whatever that bruise my right tight.
Split | Avg Speed | Max Speed | Avg HR | Max HR |
|---|---|---|---|---|
| Summary | 10:29 | 05:32 | 147 | 189 |
| 1 | 11:00 | 09:34 | 140 | 180 |
| 2 | 10:47 | 09:23 | 141 | 151 |
| 3 | 10:51 | 06:02 | 138 | 147 |
| 4 | 10:32 | 07:05 | 140 | 148 |
| 5 | 11:57 | 07:20 | 142 | 147 |
| 6 | 10:45 | 08:26 | 144 | 158 |
| 7 | 10:37 | 07:43 | 147 | 158 |
| 8 | 10:32 | 09:07 | 144 | 163 |
| 9 | 10:22 | 07:17 | 145 | 157 |
| 10 | 10:37 | 08:33 | 149 | 166 |
| 11 | 08:51 | 05:32 | 162 | 175 |
| 12 | 10:21 | 08:14 | 156 | 168 |
| 13 | 08:56 | 06:46 | 163 | 189 |
| 14 | 10:50 | 08:05 | 157 | 167 |
Since I was so busy all day yesterday and didn't get a chance to get to my workout room till this morning to record my workout, I didn't realize I was suppose to be running a 9:02 pace and not 8:36.
13.5 miles 2:21:38 10:29 avg/pace
Let's talk about nutrition, so I ran for almost 2 and a half hours and had one scone, 12 oz mix of ziz zazz, 1 carboom and 12 oz bottle of water, am I fueling enough for optimum performance (what ever that is), I read lots of blog and people talk about taking salt tablets, this and that to prevent this from happening or to be able to do ....
In the time I ran those 13 miles someone is done with 26 miles, okay I may never be that fast but could I have done 15 if properly fuel, am still new at all this athletic stuff and I think reading blogs/books makes it more confusing, nutrition is something I struggle with alot, (well along with pacing ) I really just started eating (banana or scone) before my run normally I will drink a cup of accelerade(good sick of the blue raspberry) and was good to go. I am a salty sweater, I finish most runs with salt residue all over my face, should I be taking salt tablets.
I like running for the fun of it but I also like to see that I am getting better and improving in speed, form and pacing just like I enjoy deadlifting 50# it was nice to see that I could deadlift 100# and still keep my form.
I am running the second leg of the Akron Marathon Relay next weekend.
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