13.1 Miles: Training Week 5

Week 5 is D.O.N.E. and I can't believe we are already half-way through training for our half-marathon!

*What I've learned most from this experience so far:
  Running long distances really is mind over matter.  

If you would have told me a few months ago I could run 10 miles in one day, I would have looked at you like you had 3 heads.  Every week I surprise myself tackling 6, then 8, now 10 mile runs.  Next week is 12, which means we're almost in the home stretch.

I showed some progress in Training Week 4, but let's talk about how Week 5 went.

Day 17

Monday: January 23, 2012

Miles: 3

Time: 25:34

Speed: 7.0mi/h

Pace: 8:32min/mi

Post-Run Meal:

A big 'ol cup of coffee (mentioned first for importance), sided with a bowl of hot Grape Nuts topped with fresh strawberries, bananas and chia seeds.  Have you ever tried hot cereal? It leaves cold cereal in the dust for me.  Simply add 1/3 cup of milk (preferably skim) to 2 cups of Grape Nuts and heat in the microwave for 5 minutes.  Heaven.

Day 18

Wednesday: January 25, 2012

I was feeling Wednesday's run before it even started!

I tried Dance Trance for the first time Tuesday night (post coming soon), then went to Pilates Wednesday morning.  I guess you could say this was one of those runs I was not excited for since my legs felt like a mix between jello and rocks.  I don't know what that is...but that's what they felt like: weak and heavy.

For 5 miles, I wanted a 2.5 mile pick-me-up, so I took a Mango-Tangerine Drink Chia! with me.

Miles: 5

Time: 45:29

Speed: 6.6mi/h

Pace: 9:08min/mi

Post-Run Meal:

Since I ran later on in the day, it was time for dinner.  Scott made a loaded baked potato, and I was on my own to find something quick and healthy.  This included a sweet potato sprinkled with cinnamon, a Morning Star Spicy Black Bean Veggie Burger and a side of peas & carrots. 

Day 19

Thursday: January 26, 2012

I spent most of Thursday morning at the barre, and no my legs were not happy with me at this point.  I gave them a few hours to rest and waited to run in the sunset.

*TIP (and note to self): Cut back on work-out classes during training days.

I'll allow myself a barre class on Thursday mornings, but that's it from here on out while I'm training. 

Miles: 3

Time: 26:57

Speed: 6.6mi/h

Pace: 9:02min/mi

Post-Run Meal:

Call me crazy, but all I really wanted for dinner was a bagel.  I toasted a whole wheat one, spread all-natural peanut butter on it and drizzled it with a fresh, organic Mango flavored honey straight from the Orlando Farmer's Market.  Paired with a perfectly ripe banana, it sure hit the spot. 

Day 20

Saturday: January 28, 2012

Holy toledo, I ran 10 consecutive miles.  It was certainly a challenge, but it wasn't as hard as I expected it to be.  Scott ran right in front of me the whole time, took me on a new route around the neighborhood and the new scenery seemed to make the run go by quickly.

I mentioned last week that I wanted to try some GU products for my long distance runs.  Since then, I picked up a few packets of GU Gels from Vitamin Shoppe and took a Strawberry Banana pack at the 5 mile mark.  That little packet gave me the burst of energy I needed, and I won't be doing anything over 6 miles without some kind of mid-run energy source.

By the way, did you notice my "water bottle"?  My Drink Chia! proves to be the perfect bottle size to fill with water and carry through my runs.  

Miles: 10

Time: 1:29:42

Speed: 6.7mi/h

Pace: 8:58min/mi

Post-Run Meal:

Since I had been standing on my feet for 7 hours - in heels - working a booth at the PGA Merchandise Show, my feet were already barking before the 10 mile run.  After a hot bath, cozy pajamas and a plop down on the couch there was no hope of me moving to make dinner, or do anything for that matter.

Scott got +50 brownie points for running to Chick-fil-A to bring home two Chicken Tortilla soups for us.  It's times like these where I ignore all of the ridiculously embarrassing things he does and just adore him.  By the way...the soup, even without the tortilla strips - phenomenal.

What I've learned this week:

• GU Gels or some type of mid-run pick me up is a huge help for my long run days.
• Running with Scott forces me to pick up my pace by at least :30.  Apparently he's Forrest Gump.

• Week 5 of training for a half-marathon may not be the best time to try out a series of new workout classes.  I'll be looking forward to going back and trying more once the race is over.

Goals for next week:

By some GU Chomps for next weekend's run.

Get through 12 miles at 1:45:00.  My goal for the entire half is to finish in 2 hours.  My 10 mile run hit right around 1:30:00 (thanks to Scott pushing me).  If I get this goal of 12 in 1:45 I should be right on track to finish the race under 2 hours.

Training Week 5 Playlist coming soon... :)

Training Week 4 Playlist

This Training Week flew by with a heck of a finale run.  Every week my mileage increases by two and this time I had a challenge of creating a playlist to last right under an hour and a half.

Just for fun (and in honor of my battle to get over the sniffles)... I had to include at least 2 songs for why I got them in the first place: running in the *rain*.

Get ready to channel some 80's favs... 

I had to dig a little deep for this one! ;)

13.1 Miles: Training Week 4

This week's training went pretty smoothly, except for getting caught running 5 miles in the rain.  Although I was tempted to call a friend for a ride home, I think the rain motivated me to knock it out as quick as possible, since Day 14 is one of my best paces yet.

At this point, I'm confident that I can get through the rest of my training program and the race, which is a good feeling.  My body has been starting to question my motives, however, and I've been trying to stretch, ice and soak in hot baths as much as possible.

First, have you caught up on last week's Training Re-cap?
Great... glad to see we're on the same pace page. ;)

Day 13

Monday: January 16, 2012

Today was an easier run.  I usually enjoy Monday mornings with the goal of 3 miles...ha. It's funny how that seems like a piece of cake these days.  On the way in from the neighborhood I noticed some Fall leaves in Florida, which was a pleasant surprise.

Miles: 3

Time: 25:23

Speed: 7.1mi/h

Pace: 8:28min/mi

Post-Run Meal:

I made another version of healthy, happy waffles using Kashi 7-Grain Waffles.  This time I topped them with fresh blueberries, drizzled them with all-natural honey and finished it off with some chia seeds.  The smiley is made from one of my favorites: Jennie-O Extra Lean Turkey Bacon.

Day 14

Wednesday: January 18, 2012

I started working on some articles and posts early Wednesday morning and didn't stop until everything for the day was finished, which meant around 3:30pm.

What do you know...this is just about the time of day that is notorious for rain showers in Florida.  

Scott and I decided to face the rain anyways, since we had 5 miles to knock out.  It finally started letting up on our way back inside, and unfortunately I think we both caught more than this picture... a cold. 

 
I guess that's what you get for running in the rain!

Miles: 5

Time: 42:22

Speed: 7.1mi/h

Pace: 8:28min/mi

Post-Run Meal:

Can you tell I'm trying to use up that Jennie-O Extra Lean Turkey Bacon?  Even though it was the afternoon, I made a power sandwich scrambling eggbeaters with turkey bacon, cherry tomatoes and low-fat shredded cheese on whole wheat toast. 

Day 15

Thursday: January 19, 2012

Thursday was another exciting day for me at barre.  Scott came to class and for the first time I taught the warm-up through three thigh exercises.  Let's just say he has a new found respect for what I do. ;)

*In case you missed it, I pitched a Get Active & Stay Active in 2012 challenge this week.

Oh look...there's a guy in that picture!  

*TIP: Don't let being male or female decide what classes you attend.  Every sex gets full benefits from any class I listed in my post above.

Miles: 3

Time: 25:37

Speed: 7.0mi/h

Pace: 8:34min/mi

Post-Run Meal Snack:

Since I had to run later in the afternoon, I just needed a light snack to hold me until dinner.  I have been in a very Strawberry mood lately and satisfied my cravings with a Strawberry Citrus Drink Chia! and a small side of fresh strawberries.

Day 16

Friday: January 20, 2012

*NOTE: I ran the dreaded 8 miles last night (which is supposed to be a rest day) instead of today because I have a full day of barre training ahead of me and wouldn't get to run until late.

At the last minute before getting ready for a bowling party, I decided to go ahead and knock out my long run of the week at sunset.  I really like running during a sunrise or sunset. I wouldn't say running 8 miles was enjoyable, but at least there was a view. ;)

Miles: 8

Time: 1:16:22

Speed: 6.3mi/h

Pace: 9:28min/mi

Post-Run Meal:

You might have noticed my paced slowed down an entire minute for this run.  For 8+ miles I'm going to try to stay somewhere in the 9:10-9:30 range for now, until I feel completely comfortable running that long of a distance at once.

When I got home I needed something quick, filling and easy.  Luckily, I had leftovers saved from my Lean Beef Burrito Bowl I made the day before.  YUM.

What I've learned this week:

• Healthy leftovers really come in handy after a long run or intense workout.
• Running in the rain isn't the best idea.  *Crossing my fingers* it doesn't rain on race day!
• Although the distance isn't long, I think Thursdays have been challenging for me because my muscles are already sore from barre training and classes in the morning.
• Stretch, stretch and stretch some more....then ice, ice and ice some more.

Goals for next week:

By some GU Chomps and/or GU Gel packs for next weekend's run. 

I've heard those really help keep you fueled and give you energy for long distances.  Other goal?
 Tackle the 10 mile run next Saturday. I feel if I can do that, I can do 13.1!

Training Week 4 Playlist coming soon... :)

Get Active & Stay Active

We all do it...every year: New Years Resolutions.

I would bet the majority of you who read my posts made at least one fitness/weight loss related goal for 2012.  That's great and good for you for having goals!

My question to you is this:
How many of you actually follow through the entire year of what you've promised yourself?

I'm just as guilty as most are for slacking off during certain parts of the year - cough...October through December...cough - but my goal this year is to keep my resolutions going year round.  I haven't quite listed them on here yet, but for this post I'm going to stick with the Fitness category.

I'm challenging YOU to take on 5 easy ways to
Get Active & Stay Active in 2012.

1. Take Classes

You don't have to have a gym membership to take group fitness classes.  Yoga, pilates, barre, and Dance Trance are all great examples of specialty studios that offer specific workouts.  When I had a gym membership, I usually preferred taking a challenging cardio or toning class over doing a workout by myself.

source: Esquire.com

Some of my personal favorites include:

Boot Camp

Kickboxing

Spinning

Group Power

Zumba

Awesome Abs

If you do have a gym membership, find out what classes they offer and take advantage of them!

2. Fun in Numbers

source: Sweaty Betties

Occasionally, I like to do my own thing, but most of the time I think working out is more fun with a friend.  I spent the last 3 years of dancing in the NBA working out with at least one if not more girls before every practice and we really killed that hour of time.

*TIP: if you're a group of 2 or 3, try super-setting exercises and switch back and forth.

Example:

Person 1: 1 min plank hold, 100 jump ropes, 25 jump squats.
Person 2: 100 jump ropes, 25 jump squats, 1 min plank hold.
Person 3: 25 jump squats, 1 min plank hold, 100 jump ropes.

Super-setting workouts is a great tool if your the type of person who only goes to the gym or takes a class if someone asks you to go with them.  Need some motivation? The Sweaty Betties are hysterical, inspirational and informative!

3. Healthy Food Motivates.

Maintaining a healthy diet doesn't mean you have to be ON a diet.  Just be sure to include foods that fuel your body pre and/or post-workout.  Eating healthy and exercising go hand in hand, so one usually motivates you to do the other.

Here I made "happy & healthy waffles" with Kashi Blueberry Whole Grain Waffles smeared with homemade apple butter (gift from a co-worker), topped with sliced banana and sprinkled chia seeds, with a side of Jennie-O Extra Lean Turkey Bacon.

I make sure to eat a meal like this after each training or workout. When you're working hard to stay fit, you start to crave what's actually good for you and leave the fatty starches and sugars in the dust.

*For more post-workout meal ideas, check out my Half-Marathon Training Re-caps.

4. Sign up for a Race or Community Event.

source: Missoulian.com

I'm on Week 4 of training for my half-marathon in March and that program has me running my booty off four days a week.  Since this is my first half, it's has been a challenge for sure...but I'm doing it.  Having an end goal while training keeps me motivated to get out there every other day and push through it.

Not a runner?  There's TONS of events you can find out there. 

source: Texas Daily Photo

Try researching "race" or "events" in your area online.  Here's a list of a few events Scott and I are looking at around the Central Florida area:

Unfortunately, we thought we were going to be out of town for our first choice and missed the deadline to sign up by a DAY!
The Warrior Dash - January 22.



Excuse me while I pout... sigh.
Here are the other ones we are choosing from:

Monster Bash Dash - April 14th in Kissimmee
Monster Challenges - April 21-22 in Clermont
Mud Crusade - April 21-22 in Tampa
The Highlander - September 22

5. Tell People About It.

And by this I don't mean tweeting every time you step foot in a gym.  I encourage you to tell whoever is close to you you're mission to get active.  When going towards any goal, you can use whatever support you can get so don't be afraid to share the good news.

Writing this blog works wonders for me. 

Off to run! :)

Questions:
Are you up for the Get Active & Stay Active in 2012 challenge?
Any additional motivational advice?

Training Week 3 Playlist

Training Week 3 got pretty intense for me ending in a 6 mile run (on a Saturday night no less).

I've found a fun and upbeat playlist can help get you through those last few miles and this mix should keep going for just under an hour.

I threw in an oldie but goodie for the cool down.  

I keep bleeding running, I keep keep running...

Hope this gets you moving into a great week! :)

13.1 Miles: Training Week 3

I can't believe I'm already 1/4 of the way through training for my half-marathon!  Wednesday was Day 10 out of 40 and the time is flying by...

*You can find a breakdown and introduction to my training program in the Training Week 1 & Training Week 2 Updates.  Okay, Week 3 - here we go!

Day 9
Monday: January 9, 2012

I started the week off with a nice run around the neighborhood.  Mondays are usually pretty easy training days, seeing that the previous run on Saturday is always the hardest.

Miles: 3

Time: 25:20

Speed: 6.8mi/h

Pace: 8:40min/mi

Post-Run Meal:

Running in the morning builds my craving for coffee & eggs.  This day I scrambled 3 eggbeaters with lots of veggies: broccoli, green peppers, tomatoes and black olives.  I had a handful of sliced strawberries on the side with a slice of whole wheat toast smeared in all-natural peanut butter.

Day 10
Wednesday: January 11, 2012

I had a productive Wednesday, which ended in an afternoon meeting with Drink Chia!  Since we were in the Altamonte area, Scott and I took advantage of it by enjoying the scenery of Cranes Roost Park in Uptown Altamonte.  This has been one of my favorite runs yet, since the distance around each time is almost a full mile (0.95). 

Miles: 4

Time: 35:27

Speed: 6.8mi/h

Pace: 8:52min/mi

Post-Run Meal:

 We stopped to run on the way to my parents' house for dinner, so I just needed enough fuel to get me there.  Naturally, I grabbed a DrinkChia! and a Power Crunch protein energy bar.  

Umm...have you tried these bars? Besides including a good amount of protein, and excluding a lot of carbs and sugar, these bars are ridiculously delicious.  I really thought I was eating a cookie wafer at one point...nicely done Power Crunch! :)

Day 11
Thursday: January 12, 2012

I'm not sure if it's mental or physical exhaustion, but Thursdays have been the hardest day for me to get through.  They've only been 3 mile training days so far, but for some reason I've had to psych myself push through this day of the week.




*TIP: No matter how short or long your distance is, don't forget to stretch before and after your run!

Miles: 3
Time: 35:27

Speed: 6.8mi/h

Pace: 8:52min/mi

Post-Run Meal:


Since we went for a later run in the afternoon, I conveniently pulled out a salad Scott made for dinner the night before.  It was a great one made up of Romaine lettuce, broccoli, carrots, tomatoes, cucumbers, celery, croutons, sliced colby jack cheese, fresh cilantro and diced deli turkey.  

I wanted to add more protein to the salad so I diced up Morning Star Farms California Turk'y Burger on top.  Since there was already a lot of flavors and didn't want to mess it up with dressing, I added a tiny bit of olive oil & vinegar and served it with 2 Melba Toast Whole Grain crackers.

Day 12
Saturday: January 14, 2012

I had to do yesterday's run late in the afternoon.  I had barre training in the morning, followed by a friend's baby shower, so I fit in the run before a dinner date with friends.

I mentally prepare myself for Saturday runs, because each week the distance increases about 2 miles.  I've learned to stash water bottles about a mile or two out in my neighborhood so I can take a sip of water then and also on the way back.  Of course, this is most ideal if you're circling the same path, but even if you're not it's important to do to stay hydrated during longer distances.



Miles: 6

Time: 52:37

Speed: 6.8mi/h

Pace: 8:48min/mi

Post-Run Meal:

Since I was going out to dinner, I wanted something quick and easy, so I turned to my go-to new favorite juice: a tall glass of Odwalla Carrot Juice mixed with Farmstand Apple Trop 50 Juice.

You might have seen me rave about it in mt Training Week 2 Update, but if not...this stuff is the shiz!

What I've learned this week:

•  As annoying as it might be, don't forget to drink water every 2 miles of running.
• Power Crunch bars are where it's at!
• Cranes Roost Park has been my most enjoyable run yet, and I see a lot more in my future.
• I need to start getting pumped up for Thursday training days.
•  Dipping your feet (and legs as high as you can) in the pool during the winter time = cold plunge.  If you have a cold plunge in your gym, 10 minutes after an intense workout or training session can do wonders for your muscles and recovery.  If not, stretch and ice post-workout as often as possible.
• 6 Mile runs are hard, but doable.

Goals for next week:

Maintain my 3 mile run to a consistent 25 mins each time.

Get through the 8 mile run next Saturday...holy moly this is getting serious! :)

Training Week 3 Playlist coming soon...

Training Week 2 Playlist

Here's some Monday morning motivation for you:

How about a run with my Playlist from Training Week 2?

*Don't forget to cool down & stretch to a little Colbie Caillat... :)

Have a great day!

13.1 Miles: Training Week 2

I have been officially training for my half-marathon for 2 weeks now.  You can find a breakdown and introduction to my training program in last weekend's update: Training Week 1.

I felt good after the first week of training and was ready to kick Week 2's booty.

Day 5

Monday: January 2, 2012

Training Week 2 started out nice and easy, with a group run at Lake Eola.  That seems to be my favorite place to run these days.  I'm sure if I lived closer to it I would run there every training day.  Since Monday was an observed holiday, Scott and I had a few friends join us. 

Besides the temperature dropping down to the 30s what the heck, Florida? it was a nice and easy run in my new Spenco Ploysorb Crosstrainer Insoles.

Miles: 3

Time: 25:22

Speed: 7.1mi/h

Pace: 8:29min/mi

Post-Run Meal:

Since we all had the morning off, we celebrated our run with breakfast at the Breakfast Club downtown.  Both Erin and I got The Mediterranean Omelet with egg whites, and I got a side of tomato slices with dry wheat toast.

Day 6

Wednesday: January 4, 2012

Wednesday's run was another 4-miler.  I had bad memories of last Saturday when I was really hot and barely got through it, so we took our run a little earlier this time.  Since the weather cooled down a ton, our run around the neighborhood was actually enjoyable and went by pretty quickly.

Can you tell I have a thing for running outside...near lakes? ;)

Miles: 4

Time: 36:46

Speed: 6.8mi/h

Pace: 8:46min/mi

 

 Post-Run Meal:

Taken via Instagram. View my gallery.

Waffles can be healthy and happy. Here I smiled making Kashi Blueberry Whole Grain Waffles smeared with homemade apple butter (gift from a co-worker), topped with sliced banana and sprinkled chia seeds, with a side of Jennie-O Extra Lean Turkey Bacon. 

Day 7

Thursday: January 5, 2012

I thought Day 7 was going to be a bit of a challenge, since I had been training at the barre studio all morning.  If you haven't heard of barre yet...you're missing out.  It's a 54-minute full body workout that stems from yoga, pilates and ballet using light weights, isometric exercises and stretching.  

For more info, check out my barre54 Workout post.  Thursday was exciting for me because I taught my very first barre warm-up.

I got hungry on the drive home, so I picked up my favorite healthy Subway 6" and a few hours later I was ready to run.

Miles: 3

Time: 26:15

Speed: 6.8mi/h

Pace: 8:48min/mi

 Post-Run Meal:

As soon as I got inside I chugged a DrinkChia! (loved the Mango-Tangerine flavor) while I made a serving of instant oatmeal topped with sliced strawberries, a Morning Star Farms Maple-Flavored  Veggie Sausage Patty and a handful of raw, unsalted almonds.

Day 8

Saturday: January 7, 2012

Today I was a lot little nervous about running 5 consecutive miles, but we got through it in a pretty good time.  On longer distance runs, I've learned to extend my running path, rather than just circling around more times.  Today we took a completely new path in our neighborhood that was 2.5 miles there and 2.5 miles home.

New scenery always seems to make the run go by faster.

Before the run, Scott and I fueled up by splitting a large glass of Odwalla Carrot Juice mixed with Farmstand Apple Trop 50 Juice and each had a Cashew Pretzel Zone Perfect Protein Bar.

I live off of these things... I'm sure you'll see a lot more of them.

This drink combo is great together and is light enough to drink before a run.

Miles: 5

Time: 43:53

Speed: 6.8mi/h

Pace: 8:47min/mi

Post-Run Meal:

After the run, I made a huge cop of coffee while scrambling eggbeaters with reduced-fat Colby Jack cheese, heated up a Morning Star Farms Hot & Spicy Veggie Sausage Patty, and toasted two slices of whole wheat bread smeared in what remained of our homemade apple butter. 

This breakfast held us over, while getting ready for a weekend.

What I've learned this week:

• Running Shoe Insoles are a great idea - for anyone - especially for training long distances.
•  It's important to get nutrients before AND after your run, especially on long distance days.
• Any kind of Carrot and Apple juice (Day 8 pre-run drink) together is fantastic.
• Having a goal to speed up my 3 and 4 mile times by 2 minutes is silly.  A goal of maintaining my time or reducing it by :30 is more realistic. 
• Changing up your running path can help you get through longer runs.

Goals for next week:

Maintain my 3 mile run to a consistent 25 mins each time.

Get through the 6 mile run next Saturday. ;)

Happy Saturday Everyone!  

Training Week 2 Playlist coming soon...

Training Week 1 Playlist

Here is the playlist I created for Training Week 1.

*TIP: I always include a cool down song at the end of each playlist.  Use that time to walk it out and stretch!

Enjoy! :)