A confidence boosting run + 3 things I’m doing every night to stay healthy

How are we already wrapping up another month?!

February had highs and lows in training… a pull back week or two in the middle from pushing too hard (low) and then a solid weekend of running with a surprisingly strong 8 miles of tempo work yesterday (high).

So I’m back to feeling like maybe there is some hope for this half in 3 weeks.  My husband commented that my life has much higher highs and lower lows than his, thanks to running. Ha! Definitely some truth to that!

I’ve been taking all the preventative care pieces very seriously… no more aches or pains!

Here are the three things that I’m doing every. single. night.

  1. Icing.  Typically I only ice my shin when it’s starting to feel tender, but I’ve continued to ice after every single run to boost recovery.  So far so good!
  2. Rolling.  I know how important it is, but honestly, I was lucky to do it once a week.  Now I’m doing a 5 -7 minute roll out every evening… my chiropractor taught me a simple roll starting with the back and glutes, and then one leg at a time for hamstrings, calves, and quads.  It really only takes a few rolls on each body part- 5 minutes total!
  3. Yoga:  I am so NOT a yoga girl- terribly unbendy and inflexible.  But I’m started doing a simple sequence (again 5 minutes, that’s it!) I typically run through downward dog, cobra and do a few hip stretches and warrrior holds.  I don’t know if I’m even naming everything correctly, but it’s a nice way to stretch out and get some deep breathing in.

For Tuesdays on the run, we were asked to grade ourselves on our month.  It wasn’t exactly what I hoped but February is finishing strong and with these new habits in place, I’m giving it an A!

I am linking up with SuzRachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday.

 

Half workouts (3 weeks to go) + Meal Planning for Runner’s Reset

Another gorgeous weekend! We’re soaking up as much outdoor time as we can before winter comes back with a vengeance.

All systems are go this week with training but I feel out of shape having backed off for a week or two of training… I know it’s mental, but isn’t it crazy how that can happen? I need a good confidence building tempo run this week before the race.

The recap:

Sunday: 10 easy with the MRTT ladies

Monday: Barre (am) and a 7 mile trail run in the afternoon- one of the days where it hit the 50s!

Tuesday: 45 minute spin class + short evening walk

Wednesday: 9.2 easy miles with my running friend (9:10 ave)

Thursday: am 4 miles with 1 mile warm up and 4 x 800m (6:30 pace with 100m recoveries) before boot camp class at the gym; pm another 3 miles with a client (11-12 pace)

Friday: off!

Saturday:  13 long run and my body was tired! The first ten were averaging 8:30 pace, the final 3 I picked it up for a fast finish (7:34, 7:15, 7:01) … the 7 minute mile felt much harder than it should have.  But when I got home, the girls were playing outside and ran with me to finish a short cool down.  They boosted my spirits!

We also took a 2 mile walk to the park, Dunkin Donuts, and back before lunch and I was spent and ready for a nap!

Sunday: planning 5 recovery miles this morning

Tomorrow kicks off the 21 day runner’s reset! There are no restrictions or strict rules- but the goal is to bring our macros into better balance with mostly real foods.  We’re also incorporating 2-3 strength workouts each week.  Dinners are pretty similar to what I usually make.

Meal planning:

Sunday: Turkey chili with butternut squash

Monday: Grilled salmon with acorn squash and grilled veggies

Tuesday:  Crock pot black beans and rice

Wednesday: Leftovers

Thursday: Crock pot salsa chicken with corn tortillas, avocado, scallion and feta

Friday: Edamame pasta with leftover chicken, broccoli and nutritional yeast

Saturday: Out!

Now into peak training week… I’m ready!

Have you felt like your easy pace is harder than usual after a week or two off?

Any tips for race day confidence?

I’m linking up with Fitness and Food with Ilka and Angela, and Tricia and HoHo from The Weekly Wrap!

Do you set a mileage goal for the year?

Do you set a mileage goal for the entire year?

I’ve watched friends set goals to run the year in mileage or hit 1,000 miles or 2,000 miles but I’ve never set one for myself so I decided to change that this year.

I always track my mileage in my training log, but didn’t have an easy way to tally up the miles for the year as not everything was on my Garmin, and I never got in the habit of using Strava or other programs.

So this year, I decided to track my yearly mileage as well and I joined the Run the Year challenge to hit 2017 miles in 2017.

So far, it’s been a mixed experience.

The good: I love adding my miles to their tracking and seeing the instant tallys per week, month and year.  I’m all about the data!

The bad: I think having this extra mileage goal has encouraged me to push the mileage up when my body wasn’t really ready for it- leading to the shin stress I dealt with last week.

That seems to be behind me now, so I have to be a little smarter and not let the tallys get me too excited! Ironically, because I bumped up mileage in January I am now behind for February since I had to back off for a week or two.

Going forward, I’m going to need to be a little more conservative.

2017 miles in a year breaks down to 38.78 miles per week.  So we’ll see how this goes!

Do you track your mileage by week, month or year? Or all three?

Is anyone else part of the run the year challenge?

I am linking up with SuzRachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday.

Week of workouts and Utah Valley race winner

Hi friends!

How was your weekend? The weather was unbelievable and my parents took the girls for the weekend.  The plan was to paint the kitchen but as the weekend got closer, I realized I really wanted to have a weekend to play too.  So I painted Thursday and Friday and hubs helped me Friday night.  That meant all we had left was the trim Saturday morning.

We spent the rest of Saturday in NYC- walking the city, getting dinner and catching an improv comedy show.  So fun! After my run Sunday morning, we went out for brunch, did a short hike, got naps and then finished putting the kitchen back together.  It was busy, but productive- with lots of fun thrown in.  My favorite kind of weekend!

Training recap

After a conservative week, I’m happy to say that I had no issues on my long run yesterday so it’s back to regular training this week.  I might skip the speed intervals- I want to get the miles in but not risk angering my shin again.

Monday:  1 hour spin

Tuesday:  Boot camp + 25 minutes easy spin

Wednesday:  4 easy miles + 30 minute spin

Thursday:  25 minute strength circuit (arms/core) + painting!

Friday:  7 miles (2 mile warm up, 5 miles of intervals on the Alter G- 1 minute at 6:40, 1 minute at 6:00, 2 minutes at 5:27 repeated x 6) … it’s crazy how much faster you can run on these!

Saturday:  painting + 6 miles of walking NYC

Sunday:  10 mile run with the MRTT group + 3 mile hike

Not a typical training week but I’m not too far off my training plan.  Just four weeks until the NYC half! I’m not feeling as confident as I hoped to be at this point, but I also have the second half in April which may become more of my goal race.

Utah Valley winner! 

I wish I could pass out a free entry to everyone who entered… this sounds like such an amazing race!

The winner is Cody… congrats!!

Did you have the warmer weather this weekend too? Did you get to enjoy it?

What would you do if you had to back off training for two weeks? Do you think I should adjust my goals and make the April race a goal race instead?

I’m linking up with Fitness and Food with Ilka and Angela, and Tricia and HoHo from The Weekly Wrap!

What’s Your Ayurvedic Type?

I reached week 8 in my 12 week health coaching program with a client this week which is when we discuss Ayurvedic body types.

I find all of the individualized body type information so fascinating.  It helps me make sense of why and how we all have different dietary needs.

I love the Blood type info to identify who does best with meat and who does best without (most women I work with have already determined where they fall by listening to their bodies).

I love the metabolic type quiz for determining insulin sensitivity, carbohydrate needs and appropriate macronutrient balances.

I love the personality quiz and love language quizzes for insight into personality needs.

And I love how the Ayurvedic types give further clarity to all of the above. I don’t think any one of these has all of the answers, but by layering them we can get a pretty good idea of the food, exercise and lifestyle needs of each person.

In our discussion of each type, I was reminded again of how solidly I fit as a Pitta/Summer type! It’s like I’m reading a description of myself! Here’s a bit of the overview for Pitta:

ELEMENT fire and water
BODY TYPE medium body frame, well-proportioned, prone toward muscularity, easily overheated
CHARACTERISTICS
type A personalities, compelled to accomplish things, focused, organized, never misses meals and can be cranky if a meal is skipped (has a strong metabolism), workaholic, doesn’t do well in hot, humid climates, sassy, creates problems that don’t really exist when feeling too balanced, needs to eat often
SIGNS OF BALANCE productive, get-it-done person, organized, has a capacity to work until they drop, energized, enthusiastic, quick but sharper than Vata
SIGNS OF IMBALANCE easily agitated under stress, irritable, overly competitive and other heat-associated conditions, diarrhea, skin rashes, burning eyes, increased appetite, perspiration, over-working
ORGANS TO NOURISH liver, gallbladder, spleen, small intestine, blood, eyes
FOODS TO REDUCE excessive spices that are too heating, red meat
FOODS TO INCREASE sweet and bitter foods, cooling and astringent, sweet-tasting spices (cardamom, fennel), protein
BENEFICIAL peppermint tea, fresh lime, lighter proteins (chicken and fish), dark leafy greens (bitter and cooling), sweet vegetables, calming and relaxing physical exercise, Pilates, gentle relationships

Type A, get it done, work until you drop? Yep! Doesn’t do well in heat, easily agitated under stress, over-working when out of balance? So true.

The only piece that surprises me is my apparent need for calming, relaxing exercise like yoga or Pilates.  I usually crave heart-pounding, sweaty exercise but it makes sense that I need to mellow myself out sometimes too.

I’m going to work on slowing myself down each day for deep breathing and a few yoga stretches.  I know I need it!

In the Runner’s Reset, we’ll incorporate some of the individualized body type quizzes to help you identify what’s best for YOU!

Have you ever done an Aryuvedic type quiz or another body type quiz that was talking directly to you? You can read more about Ayurvedic types here.

Do you have a good sense of what your body needs?

3 Things Injuries Have Taught Me

Hi friends! Happy Valentine’s Day!

Houston was fun (though hot!) but it’s good to be home again too.

Despite the title I’m not injured… but since my mile repeats last week my shin/calf has been feeling a little “off” and as you know, I am super conservative these days when I have any messages from my body.  I have learned the hard way what running through pain can do (lots of time off !!) and I’d like to prevent that.

So even though I had no pain running yesterday, I still “feel” it talking to me throughout the day and I decided to do extra cross training this week in place of my runs for a few more days.  This means yes, I’ll likely lose a bit of running fitness but overall it’s a trade off I’m willing to make.

It struck me that this decision came so much easier than it has in the past.  I think it’s because running injuries have taught me three things:

1. The earlier you stop running, the better!

This is obvious but most of us try to pretend like we’re fine and power on through our workouts until it’s too late and then we can be sidelined for weeks or more.  Ever since dealing with a stress fracture 4 years ago, I’m determined not to run through pain.

Yes, I may lose a bit of fitness in 5 days off but most of the time those few days are enough to heal a small discomfort.  If I don’t let the stress from that workout heal, I’m going to keep riding that fine line of injury until boom! I’m out for 8 weeks.  And clearly being out for 8 weeks has a much more dramatic impact on fitness than 5 days.

For others who might battle the shin splint/ stress reaction issues that I do, I found this article really interesting.  He argues exactly what I’ve found- that many shin issues fall on a spectrum (not you do or do not have a stress reaction) and can often be resolved in 4 days as opposed to needing weeks off IF they are dealt with immediately.

2. Each time I take time off from running, I’m less stressed about it

Let’s be honest, it’s never easy to stop training!

We stress about losing fitness, missing key workouts, missing our race goals after so much hard work and sweat behind us, over eating junk to squelch our misery, etc.

And it’s not like it’s ever an easy decision.  But that first time was by far the worst!! I went through all the grief stages- and simultaneously felt guilty for grieving over something so silly as not being able to run.

Now, I still get bummed by the idea but I have perspective.  I know that taking time off is and healing will make me stronger.

Because in the recovery process comes healing, and in the healing process, our bones, tendons and ligaments are actually strengthening themselves to be ready for that level of stress next time.

This is why I used to get hurt every time I ran more than 30 miles in a week.  But over time, I was able to push that injury line back to 35, 40, 45 and 50.  But if I do it too quickly or with too many speed workouts, my physical body let’s me know it needs extra time to catch up to what my cardiovascular system is doing.

3. I know it will be okay

I know that I will run again.  I know that I will run hard workouts again.  I know that I can come back and still get pr’s and hit new race goals.  AND I know that my body will be stronger for taking the time to rest.

It doesn’t mean it’s easy to watch everyone in my Instagram feed nailing their workouts and hitting peak mileage, but I can bring myself back to my reality and be happy for the training success other’s are having.

I’m doing what’s right for my body.  It would be awesome if my body would let me run 60 miles with tough tempo and speed workouts without any niggles or aches or pains. But we’re all different!

My body is not bio-mechanically perfect.  I will never be an elite runner.  My identity is not tied to my running (as much as it can feel that way near race day!)

If I never run again, it will all be okay.  But thankfully I know I have many miles and races ahead of me, as soon as my body gives me the green light to keep pushing hard!

 

Have you had to make the hard decision whether to run through an ache or pain or push through your training?

If you’ve been injured, did you find it got easier going forward to listen to your body and back off when you needed to?

I am linking up with SuzRachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday.

5 weeks until the NYC half training recap + meal planning

Hello from Houston!

I’m on my way home today but got to do a nutrition workshop with a friend (and fellow Shaklee business leader) and caught up with some old friends, including my friend Hannah and my favorite Houston running buddy, May!

Plus, I saw the sun and got to experience 80 degree temps again! That should hold me over for another month or two.

So on to training.  This was a cut back week for me (I wrote more on how to do cut back weeks here).  I had one tough workout Monday and then focused on getting in some miles where I could and did a bit more strength training.

The recap:

Sunday: 3 easy walk/run with a client

Monday: 8.5 miles with mile repeats! 2 miles warm up (9:00, 8:05) 4 x 1 mile (6:40, 6:36, 6:31, 6:27) with 400m walk/jogs between each and cool down (8:30, 7:30) + Barre

I was really happy with this! I avoid mile repeats (800s are about as long as I like to go with speed) which obviously means I need to do this workout more often.  These are some of the strongest repeats I’ve done, and I felt smooth and in control.  Granted, I needed that recovery, but I wasn’t killing myself to run this.

Tuesday: 45 easy spin + most of the Iron Strength Workout (I used this You Tube and did 10-15 of each move in each set x 2)

Wednesday: 6.5 trail miles + pm spin class

My neighbor and I do a child swap once or twice a week and this was her morning to have J, so I got to explore some nearby trails mid morning which felt much safer than venturing there in the early morning hours.  There were lots of people around.  My pace barely broke 11 minutes, but it was fun!

I tacked on a spin class in the evening knowing the snow storm was coming and it wouldn’t happen Thursday!

Thursday: SNOW DAY! I got in some “play” with the kettle bells and resistance bands in the basement while the kids played and then shoveled the driveway for my “workout”

Friday: Short run + 30 minute spin

Saturday:  Barre with my friend Megan

Sunday: Easy miles with May + travel day

I’m still considering the Utah Valley marathon in June… did you see my race entry giveaway? Enter and join me!!

Meal planning:

Sunday: Travel day

Monday: Chili with butternut squash

Tuesday: Gado Gado (Veggies in peanut sauce and rice)

Wednesday: Chicken Sausage and Kale Stew

Thursday: Leftovers

Friday: Girls to grandparents for the weekend- dinner on the road?

Saturday: Date night!!

Another fun weekend ahead with help from the grandparents! Now the big decision is… paint the kitchen together, or spend the weekend in the city? Or somehow do both?!

Do you enjoy house projects, or do you hire others to do it?

Did you get snow this week? Was your training affected?

I’m linking up with Fitness and Food with Ilka and Angela, and Tricia and HoHo from The Weekly Wrap!

A Utah marathon? Plus giveaway!

Good morning!

I woke up to lots of snow this morning and schools closed.  It’s ironic, as yesterday hit 50 degrees and as I sit here writing about a summer marathon! But it’s nice to finally have a little taste of “real” winter.

This week I was given the opportunity to run the Utah Valley Marathon in June! It’s still under discussion as my June calendar is up in the air and I wasn’t planning on a marathon until the fall…

But as I make my decision, I also have a giveaway for one of you!

Some stats about the race:

  • The Utah Valley Marathon was named a TOP 10 race in America by Runner’s World Magazine in 2014

  • They are giving out a nice race jacket instead of a shirt in 2017 due to this being their 10 year anniversary

  • The course is fast and net downhill course, (great for a BQ or pr!)

What do you think, should I do it? Wanna come with me?

Enter the rafflecopter below to win an entry to the Utah Valley half marathon, full marathon or 5k!
a Rafflecopter giveaway

You can also use discount code mrf15 to get 15% off any race distace.

Have you done a destination race or racecation? Where to?

Where would be your ideal location for a destination race?

Runner’s Reset… round 4!

Yay, it’s back!

I love love love hosting these resets and winter is by far my favorite time of year to do them.  I’d much rather do a little extra strength indoors this time of year.

The next Runner’s Reset will begin Monday, February 27th!

 Who is it for?

Runners who want to commit to healthier food choices and learn how to shift into fat burning… especially helpful for those who struggle with body composition and/or weight maintenance.

I share a lot of info in these 21 days… from both the nutrition side, running training and strength resources.  We look at micro-nutrient balance, macro-nutrient balance, how to build lean muscle as a runner, metabolism tricks/tips and metobolic efficiency.

This is what has worked for me, after lots of experimenting, my body is much stronger now than ever before.  I’m able to run more miles, maintain high bone density and low risk of injury, and balance my nutrients in a way that means treats are welcome yet the focus is on fueling our body as well (and deliciously) as possible.

I shared my journey to get stronger several weeks ago and this reset is structured around everything I did and learned in the process.

Bonus we have an awesome trainer/group fitness instructor/ yoga instructor joining us for weekly strength workouts and live tips on the Facebook page!

Because two voices are always better than one.  And I know that there is a bit of variance in what will work for YOU and your body type- so we’ll look at some individualized factors too.

Whew, can’t wait! Plus there is the option to get a box of my favorite clean products for boosting nutrients, good health, and muscle support.

All of the details are here… let me know if you have questions! Or if you are a previous participant, reach out and I have a discount code for you!

PS- I’m leading a FB live event in two weeks on protein for runners: how much do we really need, what sources are best, what is too much, and the appropriate timing.  Email if you’d like to be added to this event!

Do you focus more on strength in the winter? 

Is the nutrition piece or the workout piece more of a struggle for you? For me, it’s always been the nutrition- I love my workouts! But finding the right balance of nutrients took a lot of experimenting… and the right balance of sweets, my favorite! 🙂

 

I am linking up with SuzRachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday.

6 weeks to NYC Half training + Meal planning

Six more weeks of winter, according to the groundhog! My first grader is thrilled- she is waiting for a big snowstorm to hit.  Personally, I’m loving this milder winter.  It’s been pretty ideal for runners!

So with only six more weeks of training, the half specific workouts and tempo runs are becoming the focus.

The recap:

Sunday: off

Monday: 8 miles with a 2 mile warm up (8:18, 7:47) 2 at hmp (7:08, 7:03), 1/2 easy, 2 at hmp (7:03, 7:08) 1 easy (8:36), 8 x 30 seconds hard/ 30 seconds easy (hard 5:25- 6:00 pace) + Barre

For whatever reason, the 2 x 2 workout felt really hard! I was struggling to hold those paces and doubting that I can hold them for an entire half marathon- but I know those days come.  I tried to remind myself it’s more about effort than actual paces… like I tell my runners… but it’s hard when you feel like you’re working much harder than the watch is telling you!

Tuesday: 5 easy (9:30 minute ave) on the treadmill before anyone was up… it’s always tempting to increase the pace and get it over with, but I knew my legs were tired Monday and I wanted to get in a really easy day

Wednesday: 9 miles easy progression (8:30 ave with last two at 7:54) + 80 push ups/core

Thursday: 45 easy spin + 5 minutes push ups/pikes and core on TRX (5 minutes is seriously all you need on those, whew!!)

Friday: 15 long run (7:41 ave) with 3 x 3 – warm up (9:00, 8:05), 3 at MP (7:30, 7:25, 7:20), 1 easy (8:31), 3 at (7:20, 7:17, 7:14) 1 at 8:50, 3 at HMP (7:04, 6:59, 6:55), 30 sec walk recovery then cool down (7:47, 7:42)

This run felt really good! And I had to do it on the treadmill but having music and constantly changing paces made it fly by.

Saturday: easy 4 miles before we left for a retreat all day

Sunday: easy 3 with a client by the lake

I love getting the long run done on Fridays and having an easy weekend! The weekend worked out to be a little easier than normal but it was nice to have more time for family activities.

Meal planning:

Sunday: Birthday party for a neighbor’s 1 year old

Monday: Minestrone + grilled cheese

Tuesday: Homemade meatballs and pasta/ spaghetti squash

Wednesday: Chicken sweet potato Buddha Bowl

Thursday: Lentil sloppy joes (never got to these last week… trying again!)

Friday: Traveling

Saturday: Visiting friends in Houston

The family will be on their own next weekend as I hang out with some old friends in Houston and do a nutrition workshop on Saturday… looking forward to a warm weekend getaway!

What day do you typically do your long run?

Have you had tempo runs where the paces are just not happening?!

I’m linking up with Fitness and Food with Ilka and Angela, and Tricia and HoHo from The Weekly Wrap!