Half Marathon Playlist

Happy Tuesday y'all!

How is your week so far?
Yesterday was a typical Monday at work, playing catch up from the weekend. After work, I met some friends for "Monday, Runday, Funday" We got in a good 3.5 miles and had some good photo ops along the way. It was a great way to blow off the steam of the day and get some much needed "girl time"

I successfully stayed away from extra sugar during the day yesterday. But I did break down and eat some corn tortilla chips when I got home from my run. I don't know what it is, but I always crave something salty and crunchy in the evenings.

I'm currently training for the Camp Barnabas Half Marathon in Springfield, Missouri on April 20. I'm feeling pretty good about it at this point. I train in a big group and I'm used to the chatter of the group but in a big race where I don't know anyone, I need something to help keep me on track, therefore I tend to run with music. I usually download premade playlists from Rock My Run but I want to try to make my own this time. Here's what I have so far:

C'mon -- Diplo, Tiesto

Feel This Moment -- Pitbull,Christina

I Cry -- Flo Rida

Good Feeling -- Flo Rida

Sing -- My Chemical Romance

Hall of Fame -- The Script
Stronger -- Kelly Clarkson
Catch My Breath -- Kelly Clarkson
Try -- Pink
Dynamite -- Taio Cruz
Burn For You -- Toby Mac
Remember the Name -- Fort Minor

Jesus Walks -- Kanye

Don't Fail Me Now -- Melaine Amaro
My Songs..... -- Fall Out Boy

I'm not exatly sure how long this is yet. I've haven't really played around with it that much, I'm just trying to think of good, high energy songs right now. Suggestions are greatly appreciated!!  :-)

Have a great day!!

Do you run with music?

What songs are on your workout playlist currently?

Aquarium Run recap and sugar detox wrap-up

Saturday was the Aquarium Run 10k, the goal race for my Pathways group.

We all met pre-race for a group photo

It was a great day for a race, cloudy and a little on the cool side.

After the photo, we all made our way to the starting corral. At this point, I still did not have a pacing strategy. My co-coach, Rozdi was running intervals. I knew I did not want to run intervals. But, because we had been running intervals in training, I wasn't sure anyone else would want to.

The gun went off and we settled into an easy 12:00 min/mile pace. At 9 minutes, Rozdi shouted out to walk. We were so close to the water stop, I told the goup that I wasn't going to walk, but would walk through the water stop instead. Melanie and Angie stayed with me.

We walked through the first water stop and resumed our pace of 11:45-12:15, walking only through the water stops or for a short break when one of us was tired.

Mile 4 was our slowest lap. When we turned around and headed back south, the wind had picked up significantly, so we now had a strong head wind.

Although the course was relatively flat, this lap was "uphill"

And, I would be lying if I said I wasn't a little bit tired myself.

But, they picked the pace back up at mile 5 and didn't let up.

They kicked it in on mile 6 and finished strong!!

Melanie beat her goal time with a finish time of 1:14:24

My husband, who had gotten a 10k PR, was waiting for me at the finish.

I actually missed the finish line initially because I was so focused on my runners. My husband had to stop me and tell me to go back to cross the finish line!

 Then, I went back to find Rozdi and Lee Ann.

They were on the home stretch, just about to round the corner to the finish line.

It was pretty awesome all of us running in together!

I wasn't really concerned about my time. I just wanted to run without pain and finish.

I accomplished both, so it was a successful run for me.

I played around with not using Gu or Honey Stingers on this run. I fueled my run with dried fruit and applesauce instead. I never really felt a bonk, so I think it was pretty successful!

The post race food and festivities were pretty good. It even included admission to the Oklahoma Aquarium. We opted to go back out and cheer for our friends who had run the half marathon instead.

This was my first time running this race. Overall, it was a very well-organized, fun run! I would do it again and I highly recommend it! The course is fast and flat if one is wanting to PR. Many of my friends did as a matter of fact.

Now, I've got to focus on training for the Camp Barnabas half marathon in 12 days! Eek!! 

It will be my first half since December and I'm more than a little nervous!

An injury sure can affect you more than your physical well-being. It has damaged my pysche, I think more than I realized was possible. It has made me doubt myself and knocked my confidence level down quite a bit.

My training this week will include:

Monday: 3mile run, 30 Day Shred

Tuesday: Speedwork @ TU track (if it's not storming, as predicted), 30 Day Shred

Wednesday: 3 mile run, 30 Day Shred

Thursday: Urban Fit cross training/bootcamp; 30 Day Shred

Friday: REST!

Saturday: 10-13 mile training run

Saturday was also the last day of the sugar detox. I made it all week and I feel like it was successful. I'm not sure how or even if I'm going to incorporate processed foods, etc back into my diet. I'm thinking, if I didn't miss it, then I don't really need it.

Have a wonderful Monday!!

Race pacing and other randomness

TGIF y'all!!

This has been an exciting week! The sugar detox has been going pretty well so far, but I really want some almonds covered in Hershey's chocolate right now. And this is supposed to be day 5 of the 30 day shred, but I am declaring it a rest day. I've been pretty active so far this week and it will be a very active weekend w/ a 10k and a 20+mile bike ride planned so I think it's reasonable to take the night off. I am going to do vinyasa yoga and some foam rolling but other than that, I am going to rest.

I'm excited about the Aquarium 10k run tomorrow. It is the graduation run for my Pathways group that I coach. This is the 3rd session I've coached this program and I think has been my favorite session so far. This has been the most cohesive group I've coached. They seem to have bonded and they have all worked so hard. I am so proud of them!!

I have yet to figure out my pre-race and race nutrition, but I've narrowed it down to oatmeal w/ fruit, baked sweet potato and brown rice, or sliced apple and peanut butter. I'm still figuring out race nutrition too. I'm thinking either dried fruit or organic baby food packets. Hmmm......I just don't know. I know the "nothing new on race day" rule but technically this is a training run for me. I'm open to any and all suggestions :-D

And, I also haven't figured out my pacing stratgey either. I know, its a little late to be figuring all this out, but hey, stuff happens!!  There are 3 of us that will be coaching my group. They have been training at a 12:00 minute pace with 11/1 intervals. I know what my co-coaches are planning to do. Kay will be running about 11:45 with 9/1 intervals. Her goal finish time is 1:15. Rozdi will start at a 12:00 to 12:15 and progess to 11:45 with 9/1 intervals. I'm thinking I might start at an 11:45 pace and progress to 11:30 and I don't plan to do intervals other than walking through the water stops. My goal finish time is 1:12 which is an average of 11:35. I probably should not try to race this, but should treat it as a long, slow training run since I'm 2 weeks away from my half marathon. I just don't want to flare up this IT band issue again. And I might want to try out the interval feature on my snazzy new Garmin 210!!

I've been having issues with the software on my 110. I've sent it back to Garmin twice now. When I heard about the sweet upgrade deal Garmin is offering right now, I had to take advantage of it. Check it out here: http://garmin.blogs.com/my_weblog/girls-on-the-run/

That's all I've got for now. Have a fabulous Friday!!

Happy Thursday

First, a little housekeeping.... I’ve had a facelift!

And I love it!!

Special thanks to Hubby Jack for the amazing transformation!!

Obviously, he does great work and is really affordable.

Keep him in mind if you need a little sprucing up!!

So far, Operation Sugar Detox/Diet Reset has been going well. I have not eaten any bread, crackers, cereal bars, cookies, cake, chocolate, candy, etc. and I feel GREAT!! My stomach is flatter than I have ever seen it. I told my hubs that at this rate, I could get into my Miss Me jeans that I haven’t been able to wear in 2 years because of my muffin top!! Woohoo!!

I'm concerned about fueling on my run, however. Usually I use a banana and Honey Stinger waffle or PB toast pre-race. During the run, I fuel with Gu Chomps or Honey Stinger "gummies" I'm thinking about oats, peanut butter, banana, or a sweet potato pre-race and dried fruit, honey packets, applesauce, or cut up Larabars on the run.

And I’ve successfully completed Jillian Michael’s 30 Day Shred for 3 days in a row. Last night was rough because my arms were sore and tired, but I got ‘er done. Thank goodness this is taper week for my Pathwayers in prep for their 10k this Saturday. I put in 3 miles with them Monday night, 2.65 wet, cold miles last night and we’re going to do 2 miles tonight.

Whew!! I’ve been a busy girl!!

Now, let’s go have a terrific day!!

 

Do you watch your sugar and processed food intake?

How do you handle sweet cravings?

Any other sugar-free athletes out there??  How do you fuel your run without gels or "gummies"?



Race Preparation Tips

Day 2 of 30 Day Shred and Sugar Detox completed successfully!!

Day 2 was a little harder than the first day but I'm feeling better overall, so far!!

This is race week for my Pathwayers. I'm excited for them!!

In case you don't know, I'm a coach for a 10k training program through our local Fleet Feet Sports store. This has been a great session! We've had some extreme weather: sleet, snow, etc, but they have perservered!

I AM SO PROUD OF THEM!!

In order to help them succeed, I wanted to share some of my favorite race prep tips.

So you have decided to run a 5k, 10k, half marathon, etc.

 

You’ve trained long and hard. You put in the miles.

You worked hard in all types of weather.

You’ve run those hills from hell and those laps at the track.

You’ve committed. You signed up for your race…….

 

Now what??

 

 

The first step is realizing that you can’t control everything. Things are going to happen. Not might happen, but will happen. There are things that we cannot control that affect every aspect of our lives including running and races. Things like flat tires, injuries, illnesses, poop, etc. We must first accept what we cannot control, otherwise we will be constantly disappointed.

 

So, with that being said, control what you can to prepare for your race.

 

1. Know what you’re going to wear. Don’t wear something new on race day. Lay your race gear out the night before the race. Make sure you have:

 

• Shirt                                                        
• Shoes                                                      
• Shorts/pants                                              
• Sports bra                                                 
• Socks                                                      
• Anti-chafe stick or spray                            
• ID/$$                                                       
• Nutrition/hydration
• Hat/visor/hair tie/headband
• Sunglasses/sunscreen
• Gloves/throw away clothes, etc
• Timing chip on shoe
• Iphone, ipod, earbuds—charge the night before
• Watch/GPS—charge the night before Race bib pinned on shirt or race belt
• Directions to and from race, transport, parking & schedules, etc  

2. Fuel up: Gradually increase your carb intake over the last 2-3 days before that race. It is recommended to start on day 1 with complex carbs and then simple carbs on days 2 & 3. Know what you’re going to eat for race day breakfast. Again, nothing new on race day.

3. Hydrate: It is recommended to drink 4-8 ounces of water every hour. Make sure that you’re including electrolyte replacements like Nuun or Gatorade.

4. Rest: It is common to experience pre-race jitters the night before the race so it is important to get a good night sleep 2 nights before the race. 

 

5. Dress as if it is 15-20 degrees warmer than the actual temperature at the start of the race. Wear something old to discard or a trash bag to keep you warm before the race. 

 

6. Dynamic warm up. 

 

7. Don’t go out too fast. It is easy to get caught up in the excitement of the race, but you don’t want to expend all your energy too soon.

8. Trust your training. 

 

9. HAVE FUN!!

 

What do you do to prepare for a race??

What is your pre-race breakfast?

A Few of my Favorite Things

Day 1 of Operation Sugar Detox and 30 Day Shred are complete and successful!! Only 6 more days to go! My goals for the past 2 years have been to eat more whole foods and less processed foods. I also need to be more dilligent about cross training to build strength and encrease endurance/decrease risk of injury. I have started out well in the past with both plans and have gotten bored quickly, so I stopped. Hopefully, this time, knowing that I am not in this alone, I will be successful. It's looking good so far! 

As requested by Nerky Meg, here are my before pictures.

As a runner, I am a junkie for any and all running gear. New running gear is like crack to me!! So, needless to say, if there is something new on the market, chances are I have tried it. In this case, not all of these products are new necessarily. Some are just "new to me" as in, I haven't tried them before. Here are some products I’ve been using lately that have become my favorites.

Injinji toe socks: I’ve tried nearly every brand of running sock on the market. I was still developing blisters from time to time. Someone at my local Fleet Feet Sports store recommended Injini toe socks. I thought, “What the heck? What I’m doing currently isn’t working. So, why not?” I bought a pair and wore them on my next long run. AMAZING!! They are so comfortable and so far, I haven’t had any more blisters. I did not want to take them off! They are quite literally some of the most comfortable socks I've ever worn.

Trislide: It is important that runners for runners to prevent chafing. Some use a product called “Bodyglide” while others use Vaseline or deodorant on their trouble areas. For me, that would be my feet. I’ve used Vaseline and Bodyglide many times and still ended up with blisters. So, I thought, along with the toe socks, I would try a product called “Trislide”. It is a spray skin lubricant that almost reminds me of cooking spray. It is very slick, so one must be careful where they are located when they apply it. Spraying this on in your bathroom, on a ceramic tile floor could be a recipe for disaster. I would advise standing on a carpeted surface or placing a towel on the floor first. I’ve had good results using this product.

Nuun: I was very excited to learn that Nuun, a sugar free sports drink, would be coming out with new flavors! They have finally arrived and I have sampled them all. There is cherry limeade which I think is my new favorite. It reminds me of a Sonic diet cherry limeade. It has a light cherry flavor, not too much lime but it is good and refreshing. Watermelon would be my next favorite. It’s light, not too sweet. Tastes like summer! And last is lemonade. They already have a pink lemonade flavor which I think I prefer more. This new flavor is too light for my taste.  I’m more of a CountryTime lemonade kinda gal.



Weekend wrap-up and Sugar Detox/Diet reset

Our weekend started, as usual, with a training run with our half marathon training group. We were scheduled to do a 7 mile time trial.

Mile 1 was a warm up @ 12:20;

time trial miles 2-6, splits were: 12:23, 11:28, 11:14, 10:59, 10:33;

1 mile cool down @ 12:26.

Check out the negative splits y'all!!

We had a pretty good rain shower from about mile 3 to about mile 5 then it let up.

I'm just glad we made it back to the store before the downpour started!!

All in all, it was a pretty good run and all the body parts felt pretty good, for the most part.

That was followed by breakfast with good friends and then some productive retail therapy.

I fixed dinner at home Saturday and we settled down to watch Argo and Zero Dark Thirty. Based on what I saw of Argo (the beginning and the end—I slept through the middle) it was a pretty good show!

This is the week that “Operation Diet Reset” goes into effect……again!!

I started out doing pretty well in January but have quickly gotten off track again. I have issues with sweets more than anything else. Now, don’t get me wrong, a cookie or piece of chocolate on occasion isn’t a crime. But, I know that sweets are my weakness. 1 usually adds to more and that leads to a “treat” on a daily basis which just isn’t cool.

Recent research links sugar to many health problems including obesity, Type 2 diabetes and liver disease. And artificial sweeteners are linked to diseases such as cancer and alzheimer’s.

So, in order to get my sugar intake/diet back on track,

I've linked up with MommyRunFast for the sugar free challenge.
So, I am starting a SUGAR DETOX/Diet reset today!! EEK!!

The number one thing that I know I need to do is have a plan and be prepared. So, I spent a good majority of my Sunday preparing meals for the week. Our menu this week consists of:

Sunday: Crockpot pork tenderloin w/ red potatoes and green beans

Monday: Philly cheese steak stuffed peppers (Recipe) and brown rice

Tuesday: Lemon garlic chicken, roasted cauliflower and asparagus

Wednesday: Turkey smoked sausage, quinoa, and steamed sqaush

Thursday: Turkey burgers, sweet potatoes and salad

Friday: Left overs

Breakfast: for me will be protein shake; for hubs will be boiled eggs and turkey sausage.

Lunches: Leftovers.

I'm hoping cocoa roasted almonds, fruit and natural nut butter will suffice for my sugar cravings/snacks

I've already quit using the "pink stuff" in my coffee, switched to lemon/lime infused water vs Crystal Light and gave up sweet tea for lent. I’m still using sweetened creamer in my coffee though. I'm going to try to replace that with the almond coconut milk blend.

Fingers are crossed that I can get my diet reset once again!!

Fitness goals this week are as follows:

I’m linking up with NerkyMeg and we’re starting Jillian Michaels 30 Day Shred today.

I may do Ripped in 30, I don’t know yet, we’ll see.

I’ve started both these programs before but never finished.

I’m hoping having a workout buddy will keep my accountable.

Monday: Sweep for PW3 @ FF BD, 3 miles

Tuesday: Sweep for PW3 @ FF KP, 3 miles

Wednesday: Sweep for PW3 @ FF BD, 2.5 miles

Thursday: Sweep for PW3 @ FF KP, 2.5 miles

Friday: REST

Saturday: Aquarium Run 10k