Monday, April 27, 2015

Marathon Week, Still Deciding

Marathon week is here (yes I‘m still calling it that even though I may not run). So far the leg is good this week and hoping taper is what I needed to kick the problem. Last week went pretty well (besides the hamstring and PT!). So far my focus is PT exercises and not hurting the leg.

Monday: P90X Chest/Arms/Abs
Tuesday: Tempo 1 mile easy 8 miles at 7:30 1 mile easy 10 miles but couldn’t get under 7:55 without pain.
Wednesday: P90X Cardio X and Back/Arms/Abs
Thursday: 6 miles with 3x1600 at 6:45 then back to PT!
Friday: P90X Arms/Abs
Saturday: Kickboxing
Sunday: Indoor Triathlon 10 miles (7 alone then 3 with Cooper) 1:24:04 and felt good

This is it 6 days to go and a big decision to make, I have until Saturday to cancel our hotel so why not procrastinate the decision until them?! Right now the weather forecast for Sunday is bouncing between upper 70s and 80s but includes thunderstorms. This could be a rough race even without an injury. I haven’t run in anything like this since we were in Mexico in January and my longest run then was 10 miles.

Monday: P90X Arms/Abs
Tuesday: 30 min easy run with 5x 1 min pick ups
Wednesday: P90X Cardio X and Back/Chest/Abs
Thursday: 30 min easy run with 4x 1 min pick ups
Friday: P90X Arms/Abs and yoga
Saturday: Easy 2-3 miles
Sunday: Hopefully marathon #27!


What are your goals this week? My focus is following my nutrition plan, daily PT exercises, foam rolling and relaxing (or as much as I can when this is the last week of the semester).

Sunday, April 26, 2015

Menu Plans and What to Eat Marathon Week

Since the past few weeks have been so busy and the even busier work season is approaching I’ve been easing my way back into weekly meal planning and Sunday meal prep. Despite being uncertain about the marathon in 7 days I am planning to eat this week like I am running (I’ll know my final answer before I hit carb load days!) and focus on my pre marathon week of eating with the recommendations from my nutritionist.

How to eat the week of a marathon
  • Anti-Inflammatory Foods Don't you just love how red wine is included?!
  • Whole Grain Carbohydrates
  • Whole Foods/Minimal Processed
  • Healthy Fats and higher fats up to the carb load days. This helps your muscles learn to burn fat during the race better utilizing glycogen stores.
  • Higher Carbs for 24 hours before My nutritionist has me planning 3.6g carbohydrate for every lb of body weight and consuming 2800 calories the day before. The new thought is women need even higher carb loads immediately pre-race than men.
  • Drink Water and Beet Juice! Yep beet juice, I love beets which help increase blood flow to muscles (and everywhere) plus decrease inflammation.
Anti Inflammatory Food Pyramid - PositiveMedPositiveMed | Where Positive Thinking Impacts Life

Menu Plan
Sunday: Lentil veggie enchiladas
Monday: Vegan mac n cheese
Tuesday: Oats with berries pre-run and smoothie after
Wednesday: Tofu scramble and veggies
Thursday: Veggie burgers and sweet potatoes
Friday: Quinoa tempeh stir fry
Saturday: Roasted sweet potatoes with quinoa and veggies
Tempeh stir fry!

Other foods (lunch/snack)…
Salad with beets, avocado and hemp seeds
Fruit, nuts, veggies, hummus
Airpopped popcorn

Today the plan is to cut veggies, make hummus, granola and snack bars make tomorrow’s meal and most importantly shop!

What are your go to pre-race meals? 

Friday, April 24, 2015

9 Days and lots to think about!

What a day and not what I had expected! Lots to think about in the next nine days (more realistically 8 days). The big questions that embraces my mind is whether to run or not. Not happy today!

For the past month my hamstring has been achy, nothing big but achy and tight off and on. I decided to fix it early this time rather than waiting years like in the past and scheduled an appointment with PT.
Tuesday I ran 10 miles with 8 tempo pace, or that was the intention. I tried to get at 7:30 pace and no go. Slow down to 8:00 pace and fine. Ugh! I continued to run and fond anything under 7:50 and pain. I finished at a slower pace and immediately scheduled with my chiro. Wednesday brought graston and acupuncture and then came Thursday morning and the PT eval.

After 1 ½ hour eval and the PT needing the think aloud to figure out my complexity I was swimming with information. Our plan is intense hamstring eccentric exercise.

The Good
My core is no longer a useless weak part and glutes finally work! So last summer’s PT and my new strength focus fixed these issues.
I can still run and a marathon shouldn’t make things worse.
I should be great by a fall marathon.

The Bad
My right leg is weak and has less range of motion.
My back may also be an issue.
Running the marathon will likely delay my full recovery.
If 6-8 weeks of PT doesn’t work then I meet with the doctor about PRP or stem cell injections.

So as you can see I have lots to consider…
Run the marathon, potentially delaying my leg recovery, maybe causing time off, likely not running a great race, but finishing. I have done the training and the work.
Run the half still slower than I’d want but not causing as much issue in the near future. Pay for hotel but not lose race entry fee.
Not run and maybe do something (half marathon) later in May close to home. No hotel fee but lose race entry. Maybe ready to run a little faster.

My head is swimming with possibilities. My brain and heart are thinking different things. I think I know my answer but am waiting to fully decide. Thursday I ran it felt fine and so is this morning. So frustrating!

Linking up with Jill for Fitness Friday! Happy Friday, What are your weekend plans?

Tuesday, April 21, 2015

Taper Madness and an angry hamstring!

Week 14 is in the books and I hate t say it but the hamstring is still not 100%. Between that and the craziest week I've had in a long time I am physically and mentally exhausted and taper madness is in full force! Looking back I probably did a little too much running last week.

Monday: Lift legs/back/abs
Tuesday: Intervals: 7x800m at 6:30 pace Easy hilly 7 miles in 1:01
Wednesday: lift arms/abs and easy 5 miles with a friend
Thursday: 6 miles (4 mile tempo 7:15 pace) but I did run negative split: 8:42 8:32 8:21 8:12 8:01 7:50
Friday: P90X Cardio X and chest/back/abs Nothing other than another long work day
Saturday: 16 miles at 8:29 avg pace
Sunday: Easy 5 mile run with Cooper and a friend and yoga

Less than 2 weeks until marathon #27 and I am getting worried. I have rethought my plans and since I have no plans to run Boston in 2016 even if I qualify I am aimed for a comfortable race. Yesterday after watching the coverage I had a slight moment of wanting to be back! Who else was watching Boston coverage? What a rough weather day!

Monday: P90X Chest/Arms/Abs
Tuesday: Tempo 1 mile easy 8 miles at 7:30 1 mile easy
Wednesday: P90X Cardio X and Back/Arms/Abs
Thursday: 6 miles with 3x1600 at 6:45 then back to PT!
Friday: P90X Arms/Abs
Saturday: 10 miles
Sunday: Inddor Triathlon

My goals this week are to listen to my leg, roll daily and work on eating an anti-inflammatory diet. What are your weekly goals? 

Congrats to everyone who ran Boston yesterday!

Love this picture from yesterday!

Monday, April 13, 2015

Marathon weekly! Updates and taper

What a crazy week! I am officially in taper mode so watch out! I feel like this training just started and now I’m less than 3 weeks from my 27th marathon! I think a lot is due to finally getting good weather. I just had my highest mileage week in over 6 months which seems odd considering it was under 50 miles!
This was Friday!
Monday: Lift chest/back/abs
Tuesday: 5.5 mile hill run
Wednesday: 7 mile interval run and lift arms/abs
Thursday: 9 mile (7 mile tempo 7:30 pace)
Friday: P90X Cardio X and abs
Saturday: 22 miles at 8:40 pace
Sunday: 4 miles easy with Cooper and MRTT friends

2 days later on Sunday!
Like I mentioned on Friday my hamstring was acting up but luckily was better thanks to lots of rolling. Let’s just hope this was it. Mentally I can’t handle any issues during taper! Hoping for continued good weather and running.

Monday: Lift legs/back/abs
Tuesday: Intervals: 7x800m at 6:30 pace
Wednesday: Kickboxing and lift arms/abs
Thursday: 6 miles (4 mile tempo 7:15 pace)
Friday: P90X Cardio X and chest/back/abs
Saturday: 16 miles
Sunday: Easy run and yoga

My goals this week are to…
  1. Get in all workouts
  2. Focus on nutrition- eat only when hungry!
  3. Foam roll daily
  4. Be in bed at 9pm

How was your week? What goals do you have this week?

Friday, April 10, 2015

Friday training updates

Sorry, I kind of disappeared for awhile here! Things have been up and down so I figured it was time for an update on my life, training and all that goes with it!

2 weeks ago I ran my first 20 miler of this training and longest run in nearly 6 months. Luckily I had friends to join me for the first 11 miles but was on my own for the rest. This kept my pace for getting too fast to start (which I have a bad habit of doing!). Everything went great until the final mile when my right hamstring started getting tight, I finished and got in my car. As soon as I sat ouch! My hamstring was in full spasm, I got home and made Matt dig in to work it out. Overall a good run but I could have done without the ending.

The following day we flew to Los Angeles for my work trip and spending 4 hours on a plane and another 1 hour in the car was not fun for my leg! Plenty of walking helped that afternoon and the next day but sitting in a work conference wasn't great. Luckily we had plenty of time for Disney Land and I averaged 20,000 steps+ each day. I think the iPhone health tracker is kind of fun to look at. Plus I got in a couple nice early morning runs in Anaheim, thrilled to run in shorts and a tank again.

By Friday I decided it was time to get my hamstring worked on in prep for the last few weeks of training. Mentally I just can't handle this hamstring to act out again! I've been back twice for graston and acupuncture and it seems to be dealing with the issues, fingers crossed. I'll safe you all the lovely site of my bruised and irritated thigh from all work, I look like I've been punched! 

 I had a moment of panic 2 days ago when both my calf and hamstring tightened up during a morning run and were not happy. Luckily that has since improved and my body happily pulled out 9 miles at 7:45 pace yesterday! Today I stuck with yoga to work it out in anticipation of tomorrow! 22 miles and then I taper! Seriously I feel like this training just started. 

Mentally I think the 3 days a week of running is messing with me, I feel like my mileage has been too low and my runs lacking but physically I know this is my limit right now. So help me out, Who's had success with Furman 3 day training (or similar)? I just need to hear good stories to talk me down!

Happy Friday! What are your weekend plans? Linking up with Jill for Fitness Friday