Friday, October 17, 2014

Staying on track with healthy eating post marathon

I know I’ve said it many times but I have a slight obsession with fall foods: pumpkin, apples, squash, etc. and love the winter comfort foods of chili, soups, ciders, etc. Combine this post-marathon and less training and I tend to eat less healthy, indulge more and feel more sluggish come fall/winter. This year I am not letting this happen! Does anyone else feel this way?

This weekend is my marathon and I’m allowing myself a week of recovery, indulging, wine tasting and fun but then I’m holding myself accountable for healthy eating including no Halloween candy. I decided to extend this to others who want to join me for this accountability. I’m opening a FREE 7 Day Healthy Halloween Eating Challenge group beginning October 23rd.

Do you need to…
Get back on track or stay on track with healthy eating?
Figure out easier ways to make comfort foods?
Limit the indulgences?
Get your family into healthy eating?

Do you want accountability and support of others on this journey? Join us on this 1 week real food eating challenge. Take a week to give up refined sugars, refined carbs, increase water intake and healthy carbs, fruits, veggies. There will be options for vegan plans too!

Fill out your info Here and I’ll get you added to the group next week. Also feel free to post questions in comments or email me

I'm ready to get started and stay on track as winter arrives, I'm brainstorming ways to make this a recurrent group throughout winter if there is interest.

Monday, October 13, 2014

Marathon Weekly- Race Week!

Marathon week is here and after the past 2 weeks of sickness it continues with O. Combine this with my less than wonderful training after injury and I truly am going into the race with minimal goals. I always have it in my head to run a qualifying time since I am without one for the first time in 4 years. Despite not going to Boston in 2015 and probably not in 2016 I like having that time just in case I decide to go. For me this would mean a 3:40, last year I ran a 3:31 at this marathon so who knows. The past week I took things extra easy, taper to the max! But did get in some great P90X3 workouts.

Since I never posted my plan for the week here is what I accomplished on my easy week…

  • 5 Days P90X3
  • 4 Days running:  Tues: Hills, Thurs: Intervals, Sat: Long run fail! Tried running after work and quit at 2 miles due to fatigue Sun: 8.5 Miles
  • Rehab with TENS, rolling and acupuncture
  • 3 additional core focus days

Non Fitness Accomplishments:
  • Emptied my To Do List!
  • Hair cut/color that was much needed!
  • Kindergarten info fair
  • Family pictures
  • Finish painting basement

Sneak Peek from family pics!

Like I said this is marathon week! My 26th marathon and as mentioned I am treating like a goal race but with loose goals. This week I am trying to do everything right, following my pre marathon rituals and making the most of the week in hopes that the unimaginable big goal might be out there!

Fitness Goals
  • 6 Days P90X3 (Transition week so lots of easy days with yoga, pilates and stretching, perfect!)
  • 4 Days running:  Tues: Hills, Thurs: Intervals, Sat: Easy run with my training team Sun: Marathon!
  • Daily TENS and rolling. Acupuncture Monday and Thursday and graston Monday.
  • 3 additional core focus days

Non Fitness Goals:
  • Start Part 3 Project Plan
  • Pack for weekend including Cooper’s stuff on Friday
  • Write 3 blogs this week
  • Try not to be too obsessive on weather tracking!
  • No wine or dairy this week

What are your goals this week? Any premarathon rituals?

Friday, October 10, 2014

A little Loony! TC Loony Challenge

In the midst of our last "smart" running idea we decided that the Loony was next, this consisted of a 10K & 5K on Saturday then 10 Mile on Sunday, I mean after Dopey this was nothing! Not so much considering what I went into the weekend like. Early last week strep hit our house and by Thursday it was my turn! By Saturday I was feeling somewhat better but the antibiotics had started to mess with my gut :( Matt was running so I decided to go and just take it easy. The morning was cold and windy so I bundles up tights and all.

10K: The race was an out an back on the final 3 miles of TC Marathon course, meaning hills and straight into the wind to start!. I settled into a comfortable pace and just ran, no watch to look at. After a potty stop at Mile 3 I made the turn back and was happy the wind was at my back. The final mile is pretty much downhill, 52:15 and I was done! It felt fine, no pushing anything but I was fine.

5K: After staying warm in the care for about 30 minutes we were back at the start line ready to go. This race was a mess! It is aimed at elites down to school groups but lacked common sense in some. The group on the start line was not the elites but an elementary school group intermixed with elites, yikes! Same course as 10K just shorter, duh! Uphill and trying to weave kids who were hand in hand sprinting then stopping was enough to make anyone scream! Luckily I was not racing so whatever. I chatted with a friend from a run group and we ran for awhile then it was all downhill to the finish. 24:00 and easy race, time to warm up!

1 Mile: Now was O's turn! She lined up and Matt joined her and they waited for all the older age groups to go. Her's too was an out and back the final stretch of the TCM course. She is still in child running mentality and would do the sprint and stop method! Guess we work on that :) Soon I saw her smiling face coming down the hill to finish! Around 13:00, so proud of my little runner
10 Mile: Why am I waking up this early in the cold? Oh, right I'm a runner and paying for this! I honestly would have stayed in bed had I not been driving friends to the race! I knew I once again planned to run comfortable and no pressure or goals, just have fun. We walked to the start and waited til the last minute to shed the final layers and check our bags
Do we look warm?
Dawn and I headed to corral 1 and tried to stay warm for the final few minutes. And soon we were off, but despite reminding Dawn I was NOT racing and her insisting we were going easy our pace was not agreeing! We ran and chatted the first few miles but after almost 3 hilly miles of sub 8 I let her go ahead and slowed down knowing I had nothing to prove and just needed to be smart. I settled into an easier pace and just decided to enjoy the run. Soon we were hitting Summit and I was feeling slightly jealous of the marathoners (okay not really since I would have never survived 26.2 the way I was). Somehow those hills seem much less at miles 6-10 then 21-26! I soon rounded the corner and there I could see the finish line, downhill and go...1:20:55 By no means my fastest but I'll takes it!
ONly slightly warmer afterwards!
I finished and said so more race challenges, but Monday I saw I had finished 6th in the challenge despite times I could easily improve so I'm toying with the idea of going back.
The collection of Loony medals

Friday, October 3, 2014

Banana Nut Muffins-Single Serve

This has been an odd week! First we went from 80 degree weather to 40s and rainy with a weekend forecast of snow flurries. I got to spend Wednesday at home with O due to our babysitter (my mom) getting strep. And now the sickness has hit me! Luckily I was able to sneak over to urgent care at work yesterday, get my diagnosis (duh!) and start antibiotics. I’m so happy that I’m not running the marathon this weekend. I’m just hoping to feel well enough this weekend to do the 3 races I have at an easy pace.

On Wednesday I decided O and I needed a little dessert after lunch and I needed to use up my overabundance of Costco bananas. So let the experiementing begin…

“Single Serve” Banana Nut Muffins (Makes 2)
1 banana mashed
2-3 Tbsp unsweetened almond milk- vanilla
1 tsp vanilla
¼ cup buckwheat flour
2 tbsp coconut flour
½ tsp baking powder
1 tbsp walnut pieces

Mashed banana, milk and vanilla together. Add in dry ingredients and mix. Top with nuts. Place in microwave safe bowl (I used 2 ramekins) and cook 2-3 minutes.

Super easy and healthy way to quickly use up a banana. What is your favorite single serve treat?

Wednesday, October 1, 2014

Another approach to pain control: Electrotherapy and a Giveaway!

Over the past year (okay 2 years) I've written a lot on my journey through injury and now being smart. I've tried just about every method of injury management/treatment within my reach and when I was contacted to review a nonmedication pain control product I jumped at it!

Way in the past I had a foot injury (think high school past!) from years of dance and through my rehab TENS was one of the treatments but it has been years.

What is TENS?

  • TENS Technology: Transcutaneous Electrical Nerve Stimulation (TENS) technology has been used by medical professionals such as physical therapists and chiropractors for more than 30 years

After a long run my calf and hip were tight and sore, as I sat writing part one of my thesis proposal I decided to give it a try. The pads were super easy to place and the unit was frazzled mom, grad student user friendly! In just a couple steps it was ready to go. I picked my intensity level (1-10) and method (settings for specific body parts or types of pressure).

I settled on intensity 4 and leg mode. about every 15-30 seconds the form of therapy changed for shorter bursts to deeper pressure and back. It was odd at first but I soon forgot I had it on. 15 minutes later the machine shut off and the pads easily came off, no sticky residue and the machine packed up easily. As I walked my calf felt less tight and when I later used on my hip I felt better after. It is small and easy to grab and go, I've used it a few times after a run while I waited to meet friends.

I have since used a few times to my hamstring/hip and it definitely decreased the pain level I had. It also helped to loosen the muscle. Matt also used it on his back and felt that it gave him some decrease in pain level too. Have you used a TENS unit? What did you think?

I'm excited to have another tool to add to my pile of running injury tools! Now off to see the chiro for Graston and acupuncture.

Guess what?! Omron is also giving a Pro TENS unit to one of my readers...

a Rafflecopter giveaway

*I was given the product for review and giveaway but all opinions are my own. Please check with medical provider before using a TENS unit.

Monday, September 29, 2014

Marathon Weekly: Bring on the Taper

I made through the biggest week in marathon training and my last long training run of my unconventional training! I think I peaked at 45 mpw when I used to run 65+ mpw, wow! But my focus has been on more strength and cross training instead and I feel much better and heck even think I look better!

So how did my goals end up?

  • 6 Days P90X3 including X3 yoga which is wonderful Yes! Have I said how much I love this workout?!
  • 4 Days running:  1 speed, 1 long run (22 miles!), 1 hills and 1 easy Yes: Tues 7 miles on hilly course, Thurs: 7 miles with some intervals, Sat: 22.1 miles, Sun: 5 miles easy
  •  3 additional core focus days Yes: 21 DF 10 Minute Abs, Pilates and Piyo Core

Non Fitness Goals:
  • Clean 1 more room  Barely
  • Start Part 2 of my project plan Yes, but not much
  • No wine on weeknights No, work dinner Wednesday with a couple glasses of wine
  • Finish unpacking from vacation 2 ½ weeks ago! Finally!

Now I am less than 3 weeks until my 26th marathon and first after spending nearly 2 years injured and denying it. I’m still not feeling that I am back 100% since I first focused on gaining the mileage back and have put speed work on the side. This week I am taking on another crazy challenge that sounded like a great idea when I signed up (while on vacation running Dopey Challenge). We are running Looney Challenge with TCM: Saturday 5K/10K and Sunday 10 Mile. This week I also start mommy/daughter dance class with O.

  • 6 Days P90X3
  • 4 Days running:  Tues: Hills, Thurs: Easy, Sat: 5K/10K, Sun: 10 Mile
  • Foam Roll Daily
  • 3 additional core focus days

Non Fitness Goals:
  • Empty my To Do List!
  • Finish Part 2 of my project plan
  • No more dairy in October
  • Finish painting basement

What are your goals this week? 

Friday, September 26, 2014

Fall fun!

I love fall for about 2 days, and realistically that is about how long it lasts here before winter hits! I'm all about apples and pumpkin and cooler running weather but it's the aftermath of fall that I hate! So we make the most of it while it's here and luckily after a few cold days which included frost on my car we are back to 80s this weekend!

Last weekend also sent great weather and a chance to get back to the corn maze which has become a family tradition since O was born (okay we missed last year thanks to rain every weekend!). What better way to wear out a 4 year old than running through a maze of 8 feet tall corn stalks, jumping in a corn pit and climbing the bouncy house? Even better we ran  into some friends so O and C played in the corn forever.

How fun to see how she's grown through the years!

This weekend more great weather and the apple orchard for the family and 22 miles for me before hand. I love starting my day in a sweater and ending in shorts and a tank, Why can't fall hang around in place of winter? What are your favorite parts of fall?