Marathon Monday: Week 12 and that time I ran 18 miles

Happy Monday Tuesday, everyone and Happy Cherry Blossom-ing!

It's snowing pink over here in DC..as it always does during peak Cherry Blossom-ing.  The scenery makes for beautiful runs, but horribly runny eyes and noses.

I hope y'all had a fabulous weekend!  Mine was super busy but I was still able to fit in a little bit of training.  This week wasn't as stellar as I had hoped, but I did what I could!

Training recap:

• Week 1 (January 1-7)
• Week 2 (January 8-15) 
• Week 3 (January 16-22) 
• Week 4 (January 23-29) 
• Week 5 (January 30-February 5) 
• Week 6 (February 6-12) 
• Week 7 (February 13-19) 
• Week 8 (February 20-26) 
• Week 9 (February 27-March 4) 
• Week 10 (March 5-11
• Week 11 (March 12-18)

In case you missed my latest post, I talk about fueling, sustaining and refueling energy before, during and after runs.  I've tried a few products and highlighted the ones I enjoy most.

Before I get into training this week, I thought I would list some of my running 'essentials.'  I tried to take a photo of all my goodies, but I'm clearly not very good at posing in the mirror.  Alas, here it goes.

1.  Camelbak (50 oz) to use while all the drinking fountains are off
2.  Road ID bracelet in case of an emergency
3.  Garmin Forerunner to record my distance, mileage and heart rate
4.  Ipod touch to distract myself
5.  Compression sleeves to help with calf pain

6.  Snacks to sustain my energy

7. Asics.  Honestly, the best shoes for my foot.

I swear...it takes longer to get ready for a run that it does for work!

Anddddd, now it's time for confession. Aka my (semi-poor) training schedule last week.  Honestly, I feel a little frustrated with myself.  Three full days of rest was more than necessary, but on the upside, I didn't experience any calf pain this week!  Whoo hoo!

Training this week

Monday: 75 minute Bikram (hot yoga) class

Well, there's nothing like stepping into a stinky, sweaty room with 50 other students to end your Monday.  Okay, maybe I'm exaggerating a little but let me tell you, my first 5-second impression wasn't the best.  However, the heat felt amazing on my tight, tight legs.  I did a great job the first hour and stayed strong mentally.  However, the last fifteen minutes were torture!  All I could think about was a HUGE glass of water and cool air.

Tuesday: 5.1 miles/8.2 km (for my international friends!) /9:57 pace 

This was an easy run along the Potomac.  I enjoyed the scenery and beautiful weather as I let my legs set the pace and my mind relax after a long day of work.

Wednesday: 6.07 miles/9.8 km/8:45 pace

My legs were aching during this run, but it felt great to pick up the pace!  I ran by the MLK memorial and saw it was surrounded by a sea of pink cherry blossoms.  So gorgeous!

Thursday: Rest day 

Because my legs were sore from the previous three workouts, I took the day off.  I also got a deep tissue massage and it felt wonderful!

Friday: Rest day

Okay, so it was Friday and we had tickets to see The Hunger Games at 5:45.  I could have tried to fit a workout in but didn't. gulp. guilty.

Saturday: 18 miles/29 km/9:33 pace

This is the longest I've run (ever!) and although my legs were broken by the end of the run, I would say that it went really well!  I ran this alone...on a fairly deserted trail...so at times, I wished Dom was there to keep me company. Instead, I took out my headphones and listened to the birds chirp and sing as I followed the Potomac north.  For the first time, I wished for a pack of GU and some Nuun tablets to magically appear in my Camelbak.  At least now I know for my future long runs!

Note* I engulfed an entire container of coconut water with pineapple after my run to replenish my electrolytes.  I loved it!

Sunday: Rest day

Dom and I went to a wedding on Sunday and my legs were pretty tired after my 18-miler anyway.

To make-up for last week, I started this week off strong with a 75-minute Dharma flow class after work.  Hopefully, I can get my bootay out of bed tomorrow morning to do a 5-miler. Cue "Pump It."

Hope y'all have a good week!

Fueling, sustaining and refueling

Looking back to my first half marathon, I'm amazed that I was able to complete it with so little snacks and water.  I remember only eating a small a piece of toast 3 hrs before the race and only drinking a few sips of water at the water stations.  What was I thinking?!

Now, after struggling through my fair share of runs, I've realized that what I eat and drink before, during, and after runs makes a significant difference in my performance.

In terms of snacks, here's what I've tried so far:

• GU (peanut butter, lime, mint chocolate, chocolate)
• PowerBar Energy Blasts
• VEGA Pre-workout Energizer
• VEGA Electrolyte Hydrator
• PowerBar Energy Gu
• Powerbar Energy Bites
• Honey Stinger Organic Chews
• Honey Stinger Waffles
• Honey Stinger Energy Bars
• Whey Protein
• Bananas
• Toast
• Larabars
• Gatorade
• Pretzels
• Cereal

Pre-workout:

Before I go on long runs, I try to eat a protein-filled breakfast.  Usually, toast doesn't do it for me.

Lately, I've started eating a full bowl of Kashi GOLEAN Naturally Sweetened Fiber Twigs, Soy Protein Grahams, and Honey Puff Cereal.  Each serving has 13 grams of protein.  Thirteen!  I stay full for hours without cramping.

Occasionally, I will also eat a banana with my cereal if my appetite is extra large that day.

In terms of hydrating, I make a conscious effort to drink plenty of water the night before.  Honestly, running when I'm dehydrated makes me feel like crap.  I recently tried the VEGA Pre-workout Energizer and I loved it.  My subsequent run was one of the best I've had since I started training.  

During-workout:

Finding the perfect combination of snacks to sustain my energy on long runs has been a challenge.  Some runs, I find myself feeling famished by the end.  Many people recommended GU but I hated it.  Plus, the sugar really upset my stomach.

I thought gummy snacks would make a good alternative; however, the sugar gave me gut-rut.  After trying multiple options, I've finally found a combination that works.

My body responds best to Larabars, Honey Stinger Waffles and Energy Bars and cereal.  I will usually eat these during miles 13-17.  They work great to fill the huge void that sits in my stomach without causing any cramping.

I also carry around my Camelbak Hydration Pack so I can drink whenever I need to.  I've tried adding VEGA Electrolyte Hydrator to my water pack but I prefer plain water.

Post-workout:

Dom convinced me to start drinking Whey Protein shakes after workouts.  I usually mix a scoop of chocolate whey protein, a banana, peanut butter and ice in the blender.  I think it has helped reduce soreness and it actually doesn't taste too bad.

I also try to drink a lot of water to ensure that I don't get dehydrated!  And let's not forget a good, protein-filled meal.  Although I usually end up carb loading.

My Two Cents:

I was frustrated for weeks that I couldn't find any energy boosting snacks that I liked.  It seemed that everyone used GU and raved about it.  I assumed I would learn to deal with it until I started exploring my options.  There are so many choices!  So, if you're not a fan of GU or other similar products, make sure you find a combination that works for you.  I guarantee it's out there!

How do you fuel, sustain and refuel?  Are there any products you particularly enjoy?

Marathon Monday: Week 11 & getting down to business

Happy Monday, everyone! I hope you had a nice weekend and a fun St. Patrick's Day!

Training recap:

• Week 1 (January 1-7)
• Week 2 (January 8-15) 
• Week 3 (January 16-22) 
• Week 4 (January 23-29) 
• Week 5 (January 30-February 5) 
• Week 6 (February 6-12) 
• Week 7 (February 13-19) 
• Week 8 (February 20-26) 
• Week 9 (February 27-March 4) 
• Week 10 (March 5-11)

Mom and I at the 9/11 Memorial in NYC

The past three weeks have been absolutely insane. Between visitors and visiting friends and family, I haven't had a lot of time to devote to training. There are also some exciting changes emerging with work which are taking up extra time.

As I mentioned last week, my mileage has been significantly lower than what it should be. Part of it was due to injury, the other part was not making the time.

I've decided to clear out the next six weekends so I can really focus on this race. SIX WEEKS!  I can't believe it.  Time is speeding by and it's time to crack down and really follow my training schedule.

Although this week wasn't too bad in terms of mileage, I really want to get an 18-mile run in this weekend.  My calf is feeling much better and I didn't have any problems with it during my two longer runs this past week.  Mark my words, I WILL complete that 18-miler!

On a fun note, I spent Thursday-Sunday in New York City.  It was great to spend time with my mom (especially since I hadn't seen her since Christmas.)  We walked all over the city, visited the 9/11 Memorial, saw Jersey Boys, went out to delicious dinners, went shopping and enjoyed our time together.  Overall, great weekend!

Training this week:

Monday: 11 miles/8:52 pace

I got up early and did a long run in the AM before taking my friend to the airport. The sun was out, the wind was calm and it was the perfect temperature for shorts. I ran up to Lincoln, crossed The Potomac and ran towards the airport before turning around and coming home.

Tuesday: 60 minute spinning class

As I mentioned last week, I love going to my spinning class. I get a great cardiovascular workout in while letting my legs recover.

Wednesday: rest

Between work, packing and recovering from the weekend, I was much too tired to do anything today.

Thursday: 4 miles/9:17 pace

I sat on the bus for 4.5 hours on my way to NYC. The weather was muggy and the smog was too much for me to handle so I ran on the treadmill. Big mistake!

Friday: Active rest day; walking all over NYC

If you've visited NYC, you already know how much walking was done.

Saturday: 12 miles/9:08 pace

What an incredible run. I wish (honestly) that I could have continued because I know I could have done 18. That was my goal, but I wasn't able to get up in time to finish the run before our 10am commitment. I ran 2 laps around Central Park. The weather was beautiful (only time all weekend) and after my legs warmed up, I was in the zone. I felt unstoppable and gained confidence that I can run this race!

Sunday: rest

I headed back to DC today and honestly, didn't have the time or energy to fit a workout in.

Tidbits

• Legs are feeling much better!  I'm icing, resting, using my compression socks and rolling my legs almost every day.
• I tried VEGA over the weekend and loved it.  I bought a bunch of packs to use!  Wait for a post mid-week where I review products I use to prepare, sustain and refuel my body.
• I bought a Living Social deal for 5 hot yoga classes at Bikram Yoga Dupont.  I haven't tried hot yoga yet but I am looking forward to these classes!
• The weather is beautiful here at the moment.  I can't wait to run in nicer weather!

If you're training for a race, how's it going?  Do you find it difficult to fit in exercise with the rest of your daily activities and commitments?

Marathon Monday: Week 10

Happy Monday!

Training recap:

• Week 1 (January 1-7)
• Week 2 (January 8-15)
• Week 3 (January 16-22)
• Week 4 (January 23-29)
• Week 5 (January 30-February 5)
• Week 6 (February 6-12)
• Week 7 (February 13-19)
• Week 8 (February 20-26)
• Week 9 (February 27-March 4)

This week was a great cross-training week, but another not-so-good running week.  I still wanted to take it easy on my sore calf, and I also had <----- this pretty lady in town for 4 days!  The weather in DC was beautiful this weekend and the trees are starting to bloom.  Whoo hoo, Spring is almost here!

I ran 11 miles this morning--my longest run in the past two weeks--and it felt good.  The sun was shining and I was able to wear a t-shirt and shorts! My legs were sore afterwards, but nothing compared to the calf pain I've felt recently.  I've been icing and rolling my calf every day and I try to wear my compression socks when I can.  I think the extra attention is really helping, thank goodness!

Training this week:

Monday: Rest day

This was my second full day of rest after experiencing more calf pain last weekend. What did I do instead? Went out to dinner!

Tuesday: 6.23 miles/8:42 pace

Quick run in the AM before work.  I ran to the Lincoln Memorial and back again.  This was my first long(er) run since my calf really started bothering me.  I felt great and it was super nice to get my run over with for the day.

Wednesday: 60-minute spinning class

Spinning is quickly becoming one of my favorite cross-training activities.  I usually reserve a bike in the morning at my gym and go to a class after work.  My membership is $29/month which is totally worth it just to take these classes every week! Good cardiovascular workout without putting too much pressure on my legs.

Thursday: 5.33 miles/10:03 pace

Legs were still sore from spinning class the day before and my energy level was down so this run wasn't great...Dom and I followed our normal path along The Mall and down towards the monuments.

Friday: Active rest day

My friend flew in from MN in the morning and although I wanted to squeeze a run in, my calf was bothering me again and I needed to get my apartment ready for her arrival. We spent about 2 hours walking around DC so I guess I got in a little exercise.

Saturday: 75-minute yoga class

I brought my guest to my yoga studio for an early morning class. The poses were simple and we focused on form. It really stretched out my body but I was sore after multiple chaturangas!

Sunday: Active rest day

With good intention to get up and run, Daylight Savings did me in. I didn't wake up until after 10am (honestly, unheard of for this morning girl) and I didn't want to make my friend wait for me while I ran. However, we walked at least 6 miles as we toured DC. The weather was beautiful and we got to see some of the pink trees starting to bloom (not sure if they are the Cherry Blossoms or not. The flowers look too big to be Cherry Blossoms.) We also did a night tour of all the monuments (2ish extra miles of walking?) My legs and feet were aching by the end of the day!

How I'm feeling

Overall, satisfactory week of training.  Although my mileage is extremely low, I'm taking a lot of precaution to ensure that I don't overwork my calf.  I've also realized that I can't beat myself up for not letting this marathon consume my life.  If I miss a long run due to other commitments, I shouldn't feel anxious or stressed because I know I can always make it up (like I did on Monday!)

What's to come

I have a 18-miler on Friday morning in....NYC!  I'm meeting my mom for the weekend so I'll have to work around our schedule.  However, I haven't seen her in 3 months and I'm looking forward to escaping DC for a bit.  Crossing my fingers that my legs cooperate...only 8 more weeks until the race!

XO, 

Wild Rice

The Blood Type Diet

A year ago, I became a vegetarian.  It was a choice I never expected to make because I always thought to myself, "I could never stop eating meat." 

And then I met my roommate.

And did some research.

And read a few books and saw a lot of movies.

And decided to do a monthly trial....that later turned into a permanent lifestyle change.

Since then, I've tried to tweak my diet to find one I am most happy with.  Recently, I was intrigued by The Blood Type Diet.  Dr. D'Adamo wrote a book, Eat Right 4 Your Type, which I'm anxious to get my hands on.  

The idea behind The Blood Type Diet is that you eat a certain diet depending on your blood type.  According to his website,

"[It] appears to be the odds that your health will improve by following the right diet for your blood type.... The facts are clear cut: 

In the 6617 individuals who reported their results from following the Blood Type Diet for a period of one month or more, three out of four (71-78%) had significant improvement in a variety of health conditions. 

Weight loss was the effect most often observed but a number of reports detailed improvements in digestive function, resistance to stress, overall energy and mental clarity."

Type AB 

Although there are resources for every type, (read more about Type A, Type B, Type O) I am going to highlight a few aspects that are specific to my diet (taken from Dr. D'Adamo's website.) 

• Type AB is rare.  Found in less than 5% of the population
• Newest of blood types
• Type AB acts as a chameleon--sometimes A-like, sometimes B-like, sometimes a fusion of both
• Low level of stomach acid in Type AB individuals

Eating for Type AB

• Avoid caffeine and alcohol
• Focus on tofu, dairy, green veggies and seafood if trying to loose weight
• Avoid all cured and smoked meats
• Smaller, more frequent meals to counteract low levels of stomach acid

Stress and Exercise

• Overproduce adrenaline
• Consequences of high emotions
• Recommends a combination of calming and high intensity exercise

Personality

• Passionate about their beliefs, but also want to be liked by others
• Emotional, friendly, trusting, passionate and empathetic
• Avoid situations that are highly competitive
• Avoid fixating on issues you cannot change
• Make clear weekly, monthly and yearly goals to avoid rushing
• Carve out alone time

My Thoughts

For the most part, I have to agree with a lot of the 'characteristics' that are associated with Type AB individuals.  One aspect that I found most interesting is that Type AB individuals tends to have high emotions.  Throughout my life, I've really struggled with being on a constant 'emotional roller coaster.'  I can literally go from slap-happy to angry in seconds.  Mix that with my extremely energetic personality (which I'm assuming is the overproduction of adrenaline!) and there are days when I'm just batty.

I also agree with the 'smaller, more frequent' meals idea.  I've always had stomach issues (hence, one of the reasons I stopped eating meat) so I'm going to try changing my diet to incorporate a few of Dr. D' Adamo's suggestions.

I'm planning on buying the book, Eat Right 4 Your Type, and following the diet for another month-long trial.  Will keep you posted on the results!

And now my question for you is this:  have you heard of the blood type diet?  Have you tried it yourself?  Do you believe in it's accuracy?

Marathon Monday: Week 9

Happy Monday!

Training recap:

• Week 1 (January 1-7)
• Week 2 (January 8-15)
• Week 3 (January 16-22)
• Week 4 (January 23-29)
• Week 5 (January 30-February 5)
• Week 6 (February 6-12)
• Week 7 (February 13-19)
• Week 8 (February 20-26)

This week started off well (given the high I was on from my 17-miler) last weekend.  However, as the week progressed, so did the pain in my left calf.

My calf pain seems to be a reoccurring problem and one that I've ignored. Although it's not a serious pain, it is lagging (only after workouts.)  I will occasionally get a sharp pain when standing after I've been sitting for a prolonged period of time.  To avoid injuring myself to the point where I cannot run this race, I decided to skip my long run this week (much to my chagrin.)

CEP Compression Sleeves under my normal clothes!

This is the first long run I've missed and it's making me anxious.  I know every body is different, but it's especially difficult when I'm comparing myself to other marathon trainees who ran 2X what I did this week.  But, I'm listening to my body and it's saying: REST.

I went to Pacer's this morning to pick up a few things to hopefully help with the pain.  I purchased The Stick to help knead out the huge knot in my calf and a pair of hot pink--couldn't help myself--CEP compression sleeves (5 stars on Amazon!)

Based on my description of the pain, the woman working suggested that I try using these two purchases for the next 2-3 weeks. If the pain still persists, it's time to see a specialist.

Lessons Learned

1. I cannot run two days in a row.  My legs need, at a minimum, a day to recover.  Whether this means an active rest day or cross-training, I need to be very careful with planning my schedule in the upcoming weeks.  Sadly, my little legs aren't as strong as I was hoping they would be :(
2. Stretching before and after my run is incredibly important.
3. Proper nutrition after I run is just as important as a hearty pre-run meal.

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Workouts This Week

Monday: Rest day

Tuesday: Active rest day.  I did a 75-minute Dharma Flow 1 yoga class at Yoga District (literally two blocks away from my house!)  It was tailored to new yogis (like me!)  I got a great workout and my instructor was fabulous at helping me calm my mind and body.

Wednesday: I fought the rain and ran 7ish (10 min/mile pace) miles up to the Lincoln Memory and back to my place.  It was the only time I've ever seen the National Mall completely empty.  What a wonderful feeling! (until I stepped into a huge puddle and my shoe went *squiiishhhh* every time I stepped.)

Thursday:  It was a late day at the office and I didn't feel like doing a PM run alone.  Went to the gym instead and did a fairly easy 5-miler (9:35 min/mile pace).  My legs weren't feeling super strong, but I got through the workout.

Friday:  The weather was beautiful in the morning so I went for a short run during lunch.  I ran with my ipod for the first time in a loooooooooong time.  I went 4.03 miles (8:45 min/mile pace) which was actually a lot faster than I was anticipating thanks to my tunes!

Saturday: Dual workout!  I went to a 60-minute Yoga 1 & 2 class in the morning.  Unfortunately, the teacher was a pretentious [insert naughty work] so I will not be going back to her class [*note, this was at my gym.]  Directly after, I  did a 60-minute Body Pump class with a teacher who totally made up for my frustrating yoga class.  Glutes are still sore from all those squats!

Sunday: Extra rest day full of compression-sleeve-wearing, icing, heating, massaging, rolling and resting my calf.
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I ♥ Lululemon

Ummmm can we please just talk about my new obsession with Lululemon?

My boyfriend's sister was in town and she wanted to check out the store.  I decided to tag along because I've heard great things.  

I literally had to yank myself out of the store and remind myself that a $108 jacket is not in my budget for this month.  I had anxiety over leaving it there...and sadly, I can't find it online.  

It looked similar to <---------- this one except it was white with navy stripes. ADORABLE.

If I end up getting a bonus this month, guess what my first purchase will be?

Hope y'all had a fantastic weekend!

XO,

Wild Rice

Changing my marathon mentality

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A few weeks ago, after my very difficult 15-miler, I met up with my friend Jordan.  Jordan ran competitively in college and is my go-to runner friend.

After spilling my guts that I was dreading excited to run this marathon, she said something along these lines:

"Get excited!  Don't look at race day as if it's going to be the most difficult workout of your life; look at it as a way of celebrating all the work you've put in.  Training is the grueling part--the marathon is your time show it all off."

Jordan, I love you!  I know it seems obvious, but her words of wisdom totally changed my mentality--for the better!

I was so anxious to run those 26.2 miles.  I kept thinking to myself during that dreaded 15-miler...if I can barely keep going now, how the heck am I going to run over 10 more miles come race day?*

Now, whenever I get nervous or start to doubt my ability to run this marathon, I think back to that conversation with Jordan and remind myself that all this training is leading up to one, very loooooong celebration.

Happy weekend-ing!

XO,

Wild Rice

*note, I've run a 17-miler since this experience and it went fantastically well.  Everyone has their off days!

Protecting your girls

This is a subject that isn't addressed nearly enough. You see magazine and TV advertisements featuring push-up bras that will make you feel 'sexy' and 'desirable' by making your tots 'look better' (don't even get me started on this one.) But what about informing women on how to make their tots feel better?

Let's go back in history a bit: For years, I was buying the spandex Champion bras from Target. I didn't know anything else. A sports bra was a sports bra, right?

WRONG.

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I'm just going to come out and say it: I have a large chest. And much to my dismay and annoyance, even after my exercise picked up extravagantly two months ago, these ladies are NOT shrinking.

It wasn't until I was at the gym a few months ago and watched myself on the treadmill (I know, it's an awkward set-up.) There was much too much dancing going on.

After about 10 minutes, I was in a lot of pain. Or should I be more specific...the girls were in a lot of pain. Not happy with the lack of support that my Target sports bras provided, I started the hunt for the perfect sports bra.

And I learned the following very quickly: not all bras are created equal. Not. at. all.

In all seriousness, I'm writing this post because of the tremendous difference my new sports bras have made. Even if you're not exceptionally large in the chest, there shouldn't be a lot of jiggling and movement when you run. The ligaments in your breast tissue are sensitive--and you run the risk of stretching them out without proper support.

Now that I've realized my mistake, I see soooo many women wearing improper support. So, please ask yourself: is it time that I explore other options? If it is, here's what I recommend:

Moving Comfort Women’s Fiona Bra I found it on Amazon for $26.00; however, it’s regularly priced at $50.00 and if you're willing to pay full price, you can find these in most running stores. 

 Honestly, best sports bra I've tried. You choose the band and cup size so it is customized to fit your body. It also fastens like a regular bra, making it much easier to put on and take off.

Andddddddddd that's it. No other recommendations; not because I haven't tried any other ones, but because this bra is simply the best.

So ladies, protect your girls! They'll thank you when you're older.

XO,

Wild Rice