Thursday, February 28, 2013

Training update - not what you think!

I've been back from vacation for almost one week and I'm almost readjusted except that I'm still bitter about the winter weather in Seattle. It's not warm, it's not cold. It's gray purgatory weather. I was so very spoiled by the Caribbean climate!

So what did I do besides build moat-encircled sand castles and drink mango smoothies? (not much)

  • Walked/played on the beach almost every day
  • Swam
  • Logged 6 runs over 12 days with typical mileage of 4 to 5 miles, combo beach & road terrain. Loved my runs, full monty old men wanderers, stray dogs, & all. Best was when girlfriend, T, joined me for the last 3 runs.
  • No long runs
  • Ate lots of seafood, brie, baguettes, and pastries! 
Two days after we returned, I completed my first long run (~11 miles) in two weeks. I was pretty worn out from travel and really struggled with the miles, more than I have in ages. I was quite surprised by the fact that I was sore for two days after. I haven't been sore after a run in a LONG time.

THIS WEEK has been a challenge in getting workouts in because hubs is out of town and I have minimal child care coverage outside work times. I missed one training run (7 mi) but succeeded in:
  • 2 unscheduled rest days - drat
  • 2 mi pre-work run while little man was getting ready for school
  • 45 min strength & conditioning class at the YMCA (cut out of work 1 hr early for this, making up time on my Friday off)
  • 4.5 mi pre-work run 
  • 60 min yoga at the YMCA (during lunch, making up for this time on my Friday off)
  • Saturday, I will be joining Eugene marathon training partner for 8 miles of her 18 mi run 
NEXT WEEK I will complete 2 easy mid-week runs, strength & stretching, and my long run will be the Lake Sammamish Half Marathon (this is where I first met lovely Megan in 2011). My goals for this race are to take it at a conversational pace, stay hydrated, enjoy the festivities, and finish with a smile.

MARATHON TRAINING UPDATE
This is the big news. I'm moving forward with the half marathon next weekend BUT I have decided NOT to train for the full Eugene Marathon. Believe me, this decision is late coming because I'm short-sided and stubborn. I hated to admit that this would be the THIRD marathon I've registered for, only to not finish. I wanted to prove to myself that I'm tough.

It just took a while for everything to sink in and for me to accept that I have something much more important that I need to train for: delivery. I'm 13 weeks pregnant and will be at 21 weeks for the Eugene Marathon. I don't think it would be sensible (or fun) to continue training for a full marathon. It was a long time coming and I don't really want to mess this up!

New plan: Continue running with the goal of completing the Eugene Half Marathon, IF it continues to feel good and I'm having fun. I cannot predict how I will be feeling at 21 weeks but hopefully I can at least walk-jog it. If not, there is always the 5k. The upside of doing the half is that I will be finished (I hope!) in time to cheer my fast full marathoner friends over the finish line and will still get to see all the cool peeps coming in from all over the U.S. for this great race.

A side note about how "I fucking love science." For women with higher risk, there is a new (Oct2011) blood test called MaterniT21Plus that provides 97-99% accurate screening for Trisomies 21 (Down Syndrome), 18, and 13. At my age, risk of Down is about 1 in 86. This new BLOOD TEST is offered as early as 10.5 weeks gestation. This is NOT an invasive tissue (CVS) or fluid (amniotic) collection method for which results are received much later in pregnancy. This is a total game changer for moms with higher risk, allowing for much more time to think and prepare for whatever the outcome. Awesome.

Anyway, a side-benefit of this test is you also learn gender. Before the end of my first trimester, we already knew we were having another BOY! We are very happy and relieved that all seems to be progressing as it should.

Training for another type of endurance event now! (Showing a bit already at 12 weeks.)

Friday, February 15, 2013

SXM Vacation Run #3: Success!

It took 3 runs over 5 vacation days but today I found success:

Boulangerie!
I slept in too late for a real run, too hot. BUT, after finally spotting a bakery just 0.5 mi from our condo, I knew I could make it at least that far. I trotted uphill, both ways, with a singular vision: scrambled eggs, gouda cheese, croissants, and fresh pineapple.

Croissants, croissants, croissants. Maybe a chocolate one too. And a couple baguettes. Load me up and off I go back home...

Breakfast time!
Quite a delicious bakery run! 
Fueled up for more beach time.

Happy 40th Birthday to me!
Happy 10th Anniversary to the man & I!

I can't wait to finish my next race as a MASTER!

Monday, February 11, 2013

SXM vacation run #1


First morning in Sint Maarten, headed out the door at 7:30 a.m. to find the beach and explore my running.


Run #1: 3.75 miles, part beach, part road
It was hot but there was a strong breeze on the beach that helped me stay cool. I used my new Amphpod handheld 20 oz. bottle to stay hydrated and to carry $$ in case I had the good fortune of sniffing out a bakery.

I started on the beach then cut inland a bit to find a bakery. I saw a few people carrying baguettes but couldn't tell where they purchased them!

Lessons learned on Day 1:
  1. Begin run no later than 7:30 to avoid the heat.
  2. Morning beach time is NOT for joggers (only 3 spotted) so much as nude walkers (1 nude runner! I can't imagine no support but to each his own). 
  3. It's "bonjour" instead of "good morning."
  4. My sniffer failed to find a bakery, need to ask for directions next time.
  5. American breakfast is about $15 so better to eat in the condo.
  6. A butterfly preserve is found nearby, must investigate later.
  7. At >1 mile inland, it gets HILLY. Be prepared to walk some.

Thursday, February 7, 2013

Dolvett made me do it

I was up 5 times last night with little man sleeping issues and a couple wakings of my own. Tired. This meant I did NOT get up to run this morning.

Getting my run in during the day was not happening, too busy at work getting ready to be gone for 2 weeks.

Walked home from the light rail trying to decide if I had it in me to get on the treadmill after I put little man down.

Maybe? I'm kinda hungry. And tired.

Checking Twitter as I shuffle home (no, I didn't trip this time)...
...and see that Dolvett has totally called me out.

Ok, ok.
No excuses...


He re-tweeted me!!!!!!!!!

Well, with a re-tweet I couldn't back out. It was after 8:00 p.m. before I started but I did get 4.5 miles of sweat in. WOOT! Pretty sure I would NOT have done it but for the D's tweet. #virtualasskick

And by the way, I apparently cannot count. In my Furman marathon training flashback post, I counted 9 weeks until Eugene. I have ELEVEN weeks until we all go huge. Pardons.




Tuesday, February 5, 2013

Furman FIRST / Run Less, Run Faster flashback

This is a step-down week, which is much needed after 6 weeks of building and with 9 weeks left to go yet. Plus, I'm quite busy at work getting ready to leave on vacation. Yes, VACATION!

I can't wait to run in the sunny Caribbean! I can't wait to swim in clear blue waters! I can't wait to celebrate my anniversary! And believe it or not, I can't wait to celebrate my entry into the masters age group!

Step-down week is going well with a Jillian Michaels core workout & easy bike commute yesterday followed by an easy 3 mile run this morning and strength work tonight. This week will bring me two 7-mi runs and hopefully more cross training before we fly out.

As I take note of my current training and fitness, I thought it would be interesting to look back on what I was doing at this stage of marathon training in 2011 when I was following the much more intense Furman FIRST / Run Less, Run Faster program.

With 9 weeks left to train, I had already completed one of three 20-mile runs!

The week of April 25, 2011 also was a step-down week for me in the Furman FIRST program. I had modified this week to accommodate running the Indy Mini Marathon the following weekend. This is how the "taper" week went...

  • Monday: 30 min lap swim + bike commute
  • Tuesday: Treadmill intervals - 1 mi warm-up, 5 x 1,000m repeats @ 7:16-7:23 min/mile pace with 400m rest interval, 1 mi cool-down + bike commute
  • Wednesday: Rest day + found out I didn't get into the NYC marathon 
  • Thursday: Bike commute
  • Friday: 5 mi tempo @ 7:48 pace
  • Saturday: Rest
  • Sunday: 8.2 mi long run @ 8:08 pace 

The following week involved additional taper then I raced the Indy Mini.

QUITE A CONTRAST in intensity. I miss it but am hoping that my more relaxed training will keep me off the injured list.

I hope everyone else's winter training is going well!


Friday, February 1, 2013

Dietary analysis & week updates


  • It's TEAM GAB time of year! Two years ago my favorite blogger took her 4-yr old to the doctor only to find that she had leukemia. Now, Gabby is in the home stretch on her treatments and doing well. To support this amazing girl and her family, join the TEAM GAB SECOND ANNUAL VIRTUAL RACE!  Donate, run, win, feel good.
  • I was contacted by a graduate student in Eastern Illinois about participating in a dietary study among female runners. After submitting what I ate over a 3-day period, I received a summary of my nutrient and calorie intake. The verdict: Not bad but definitely areas for improvement: reduce fat intake a bit, maybe carbs too, and increase intake of a couple vitamins & minerals. 
    • The researcher noted that my target calorie intake is 2,200 calories, which is WAY more than I would have expected. This was based on my age, height, and weight but not activity level. Over 3 days, my average intake was 1,961 calories. Higher than I expected but I suppose ok?  
    • Target protein = 46g; Actual = 70g, 14% of calories. Ok? I like meat so I hope so.
    • Target carbs = 130g; Actual = 281g, 57% of calories. I think this is a bit high? But what can I say, I had a couple too many rice crispy treats (dipped in chocolate) this week!
    • Target dietary fiber = 25g; Actual = 31g. Booya! Bob Harper would approve I think.
    • Target total fat = 20-35% of calories; Actual = 32%. Hmm. I could work on this one. 
    • Minerals = I was pretty good on this one except low on Calcium and Potassium. Not a surprise on the calcium. I supplement. Where do I get potassium? Need to look that one up.
    • Vitamins = Again, all pretty good except for two: Vit D (I supplement, I live in Seattle after all) and Choline. Where do I get choline? What the heck does it do anyway? 
  • RunBandz giveaway - Two randomly-selected winners were no-shows so I just picked someone who had provided their email in their response. 
  • Work-week highlight: I had my annual performance evaluation yesterday. Again, so thankful to have a job. It always stresses me out going in for these, but then I feel good coming out. Why do I freak out so much?
  • Food highlight this week: Curried butternut squash & mushroom soup. I need more squash in my life. Recipes anyone? 
  • Mom highlight: "Mom! I went ca-ca on the potty! Can I have a cookie?" No. You're supposed to go ca-ca on the potty. "But why can't I have a cookie?" We can't have cookies every day, every time we use the potty. "But why?" ?? [at 5:57 a.m.]
  • Home stressor: The kegerator is dry and Superbowl is Sunday. This is some serious shit y'all! Hubs better get on the stick! 

Tomorrow's LONG RUN wraps up WEEK 6 of EUGENE MARATHON training! How has it been 6 weeks already? Time flies when you're having fun...and eating doughnuts. 
Yes.

Thursday was a HILL workout day: 10 min warm-up/cool-down with 45 seconds of hill repeats (rest interval as long as needed). I finished up feeling great, though every run around my hood is a hill run, and was blocks from my house when I smelled it... 

Doughnuts. 

One block out...

"Damn, it's a good thing I don't have any money with me!" 
"Wait! I have my water belt on! I always have a secret cash stash in there...I DO have money! I DO!"
"I'm not going to stop. I shouldn't stop."
"Why not? How often do you eat doughnuts?"

About to pass the door...

"Well, my long run this weekend is finishing at Seattle's best bakery. I'll have my treat then. I can wait."
Seconds later, my water belt pouch is being opened to find the secret $5 and I've got three soft, fresh, sweet, sticky doughnuts ordered to run home with for the family. This was BEFORE I received the results of my nutrition analysis (cut fat!) but not sure it would have helped me in this situation! 

So awesome.

I hit most of my other workouts this week except for my core/strength but there is hope I will get that in yet: 
  • Easy 7 mi run: Hilly but great. 
  • Cross training: Cycling in the rain.
  • Easy 3 mi run: This turned into a shorter errand run where at 6:30 a.m. I was cruising around the neighborhood trying to find a store open to buy eggs.