Time Flies When You’re Running!


This is how many weeks I have been training! Wahoo! Where has the time gone?

This will be a short post! I feel terrible taking so much time off from my blog when there have really been some exciting things I have been doing, learning and goals met!

I won’t bore you with the details of how busy life can be – we already know these things!

Well Shane is away for several weeks in Thailand so I had to drop out of my early morning group fitness class – which really bums me out because I was enjoying the moral we all were building and the friendships too! BUT – I have to say – I have been feeling eager to get back to my one-on-one thrashings with Jeanne! PLUS – I really enjoyed the time that we had chatting about life stuff, fitness tidbits and well – this might sound lame but… it was the only time I got “girl chit-chat” time in…no, really! (Lame, I know – I need to get out more!) So lets catch-up on where my training has gone!

The trail we run is called the Habu Trail - and these are Habu's in Sake! Supposed to be strong stuff!

WOOT Run – a few weekends ago Jeanne sent me a goal of 8:30 min pace for a 4mile run. I decided that I was running with the local Women’s running group (trail running that is) for that run. This was a paved trail and one that I have run several times but never that fast. I made sure to let my goal be known – keeping myself accountable for it! Then, I immediately set out to pace with the leaders of the pack! I was really just chasing after them for the first mile or so and then slowly closed the gap. These ladies kept me honest and I ran the 8:30 pace all the way up and down those crazy farm roads! Seriously – proud of myself!

Last Wednesday I was really proud of myself – I ran to the morning group session (the last one I was able to attend) at the Plaza Housing pool, did the swim workout with the group, and then ran home! Total mileage was a little over 8.5 miles and it took me roughly 1 hr and 30 minutes. I averaged a 10:43 pace with the run there all uphill and the run home all downhill!

This weekend I was running with the stroller (27lb monkey plus 20lb chariot) and I still made my LSR (8.47) in an 11 min pace! I wasn’t running it for pace I was just trying to survive it! I picked the beach run since it is the flattest place I know of around here and even though that meant making the loop 3 times – it was worth it! I headed out early enough that we were in the shade for almost the entire run!

Todaywas my first day back to one-on-one training! Jeanne was tough – my quads are smoked!

The workout:

800m run @ ¾ pace

20 Thrusters w. 18lb bar

400m run @ slightly slower than sprint pace

20 thrusters w. 18lb bar

200m all out sprint

and then we did it all over again working backwards and ending w/ a set of thrusters.

This is an example of a Thruster - I was not that bad-a$$ - I only had the bar and no weights added!

ME = Broke OFF!

Then this afternoon – still needing to get some mileage in since we are up-ing my overall weekly mileage – I headed to the gym for a treadmill run (needed to take it a little easy on my legs and we were in “black flag” conditions – so no outdoor PT allowed) – I ran 3.5 miles at an easy 10min pace. I really started to feel my quads getting tight at the very end of the run so I made sure and iced my legs when I got home! My longest run to date is still 9 miles – but I love that Jeanne gets me to reach a new distance and then we hang with that mileage and build a strong base there – so by the time I am adding even more distance to my longest run my legs are very ready for it! This has really been the key to keeping my legs injury free and my mental state where it needs to be as well! When you feel string and confident it shows in the LSR’s!

Nutritional Tidbits:

Hybrid Mini-Meatloaf

These came out so yummy tasty!

I have been trying to find ways to send my husband off to work with some Paleo approved foods and easy to eat, carry with, and reheat foods – so I had to get creative. Since my husband bikes to work her carries his lunch in a backpack that I am sure gets jostled all over the place. Enter the mini-meatloaf! I took the Everyday Paleo meatloaf recipe and my mother’s meatloaf and came up with a hybrid version that we ALL (including the monkey) really dig! This is not Paleo because I have added a few things – so anyone who is hardcore Paleo please skip over this recipe! ;o)

Ingredients:

2lbs Ground Meat (whatever you prefer)

½ tsp white pepper

1 pkg Dry Onion Soup mix

2 Eggs

½ tsp Marjaram

½ C. water

1 C. Almond Meal

1 tsp Basil

1 can Cream O’ Mushroom Soup

Sauce: Mix together ½ onion soup package w/ cream o’ mushroom soup, add water, pepper, marjoram, and basil – stir well, set aside.

Meat: Mix beef, eggs, almond meal and other half of onion soup mix together – blend well. Add large serving spoon scoop of sauce mixture to meat mixture – bland well. Add meat mix to mini loaf pan – these don’t expand much when they cook so you can really fill your more than mine – this was the first batch and I wasn’t sure – they can be pretty full but leave room for your sauce mix. Top with sauce mix. Bake in the oven (uncovered) at 350 degrees for 45 minutes.

Another snack we have all come to love is a recipe I took from Robb Wolf’s book and sort of tweaked it a bit as well but it is all Paleo still! I just have to work with what fruit is fresh here.

Cinnamon Fruit

The picture does this sweet treat no justice!

1 Orange – peeled, sectioned and chopped 1 Apple – peeled and sliced or diced 1 tsp cinnamon Mix all of the ingredients into a Tupperware container – toss to coat – put it in the fridge and it gets better and better the longer it all soaks!

Tuna Cabbage Salad

This is such a great snack or lunch!

This is by far my very newest and favorite creation. Again, I took the idea from Robb Wolf’s book about a crunchy cabbage salad and just made it my own!

Ingredients:

¼ head of cabbage

1 can albacore tuna – drained and fixed however you like (I added mayo sometimes or just Olive Oil)

1 whole carrot or 3-4 baby carrots

Sesame seed oil or poppy seed dressing

I like to start with the cabbage and toss it into my food processor with the top blade on shred. Then I add the carrot to the same blade – looks like coleslaw! Then I put it into the bowl I intend to eat it out of and add the tuna mix – stir well. Then I add in my sesame seed oil or sometimes I do a poppy seed dressing.

I devour this as a post workout lunch and I ALWAYS eat this with Plantain Chips! It’s truly not the same without it! You can really make this dish your own – add nuts or other veggies and make it a meal instead of a snack!

Miles ran so far this week = 5.25

Miles Ran TYD = 225.19

“Double Digits” – Here I Come!


Love my Cocok's Toes! Hand painted by Japanese ladies.

Total Cocok's fashion pedicures in Oki!

Last week was pretty much a wash for my running since I was recovering from Bronchitis. I managed a 7-mile run last Sunday but it was a miserable one due to my lung capacity being stiffened from all the mucus I was coughing up. I did some yoga, strength training here at the house and mainly tried to recuperate. RECUPERATE = Pedicures with the girls! (see photo above of my super sassy toes!)

These digits are looking pretty sassy already!!

I got back into the group training on Friday and was pleasantly surprised at my performance ability. Jeanne had us do a 30-minute session of 400m sprints w/ 5 dips, 10 sit-ups, and 15 squats = 1 set for as many sets as we could muster for the time allotted. For the first 21 minutes I ran a ¾ pace to make sure I wasn’t going to make myself start hacking or coughing and then the last 9 minutes Jeanne told me to go all out and really push it. I followed her directions and immediately could feel the difference. With the next 400m sprints I could feel my lungs being tapped to their VO2max. I didn’t have any coughing or wheezing at all. WAHOO! I finished that workout completely drenched in sweat and pride!

10 miles - here I come!

Saturday I teamed up with WOOT runner and group fitness participant Amy for a 9 mile run. This would be my very longest run to date! We broke up the run in two parts. First, we met up at Kadena Gym at 5:30am and did the 10K route on the base. Then, we got registered for the monthly 5K races at 6:45am. Amy was slotted to mentor a new runner so I did this portion alone.

Proving that I am still a rookie runner: My watch died on mile 4 and my I-pod died on mile 5. Amy sent me our run stats later in the day!

Stats on the 6-mile run:

Mile 1: 10:16

Mile 2: 9:56

Mile 3: 9:55

Mile 4: 10:00

Mile 5: 10:00

Mile 6: 9:56

Independence Day 5K run time: 31:24

I am super stoked about our ability to stay so consistent on this distance. The 10K course was rolling and the 5K course includes a very challenging hill.

New things I tried:

  • I put my recovery Nuun tablets into my camelbak so I could try out replenishing electrolytes while I ran (it is so humid here we sweat buckets).
  • Ate my first Hammer Gel for replenishment after the 1-hour mark and right before the 5K.

Pro’s/Con’s:

  • Pro: I didn’t get a headache like normal on my LSR b/c of the Nuun tabs.
  • Con: the water got disgustingly warm and fizzy from sloshing about on my camelbak
  • Pro: the hammer gel was a lifesaver and I am so glad I took extra plain water to drink with it and make sure it settled in my stomach before the 5K run started.
  • Con: I need to find something a little more substantial to eat during these long training runs (over an hour), midway through the 5K my stomach started to growl and I was becoming distracted by my hunger pangs.

I made sure and got a good breakfast in my stomach as soon as I got home (I had two hard boiled egg whites, apples sauce and a banana before I left). The rest of the day I focused on protein intake and never let myself go hungry. Towards the end of the running my quads were feeling sore and my knees too. I iced all the areas that seemed a little sore intermittently the whole day and I never felt any more pain afterwards.

Nutritional Tidbits:

I have perfected my recovery smoothie and want to share!

In my blender I put:

4oz of Apple Juice (100% pure juice – look on the label for the kinds that say their ingredients are APPLES and practically nothing else!).

This is at the Commissary in a plastic jug on the bottom shelf in the juice isle.

1 cup of frozen fruit.

1 packet of Stevia b/c it is pure dextrose.

2 tbsp of protein powder or (most recently) Yoplait Protein Yogurt (one or the other not both)

2 heaping Tbsp of Plain Organic Greek yogurt (this is if you are not using the protein yogurt).

1 Banana (optional) – for starches and simple sugars

a pinch of salt – for electrolyte

Why do I choose these particular ingredients?

Based off of the information from the Paleo for Athlete’s book they suggest some goals for the first 30 minutes post exercise:

  • Replace expended carbohydrate stores: glucose (aka dextrose) = quick recovery, fructose = steady and slow release. Best taken as liquid for quick digestion. This why I use 1 packet of Stevia
  • Rehydrate: You can loose half a gallon of sweat per hour. This needs to be continuous – so drink fluids for the rest of the day not just this window. 16oz of fluids for every pound lost during exercise. Apple Juice is a good choice b/c it bolsters carbohydrate stores and is rich in most electrolytes.
  • Provide Amino Acids for re-synthesis of protein that may have been damaged during exercise. Best source of protein is egg or whey. Heat increases the need for both carbohydrates and protein.
  • Begin replacing electrolytes – add a pinch of salt.
  • Reduce acidity of body fluids w/ fruits and vegetables – frozen fruit.

 

The Whey Protein has 17g of protein - but it is an expensive option

If you are nervous/unsure of protein powders try the protein yogurt instead!

 

In the end the optimum recovery tools are sleep and diet!

Competitive By Nature


T-Shirt from the Race!

This weekend Shane, Nola and I got up at 4:30am and drove to Camp Schwab (MCB) to participate in their Functional Fitness 3.5K “Fun Run.” The last FF event I participated in was March 5th and I was just getting over my quad injury. So needless to say – I was excited about this event because I really feel like I have come so much further in my fitness, strength, and overall physical abilities – PLUS – I was getting to have my husband there supporting me!

I had been doing some positive/creative visualizations for days about the event. Seeing myself being strong and racing neck and neck to the finish! The night before the race I had a dream that it was me and one other girl (probably the woman who placed 1st in the last FF race) running it to the end and I look over at Shane and I curse out loud – “Damnit, why is it so hard to pass this chick!” HAHA! No, really – that was my dream! Turns out – I wouldn’t be having a photo finish after all!

The morning air was thick and heavy with humidity; it had rained ALL night and was still pouring when I got up. You can just feel the moisture on your skin and you know – you’re gonna sweat buckets. I packed up some Gatorade, bananas, cut oranges, Ziploc of red grapes, and my Nuun water for Shane’s recovery and mine PLUS some snacks for Nola. Gotta keep the little one happy or it makes for a mental challenge during the race. We were the first to arrive and sign in – then headed out for a light jog and warm-up. The turn out wasn’t nearly as big as the previous event on Kinser so I immediately felt a little relief.

There were 6 stations all together over this 2 mile hellishly hilly run! We line up in the gymnasium for a brief on what to expect and immediately I realize this is going to be tough!  When we line up at the start line I realize the woman standing next to me is another one of Jeanne’s clients. I saw her at the nutrition brief a few weeks ago. We gab a bit and she seemed nervous. I told her not to worry – this would be just like a HARD training session with Jeanne – and I meant it! We wished each other luck and then waited for the gun to fire!

Station 1 – 25 TRX suspended atomic push-ups

My feet were all twisted and I did about 10 pushups this way before I hear anything about the crunch part...ugh!

Everyone had a hard time with these. If you click on the photo you can see people (Nola too!) in the background all struggling and how their feet are all the way to the deck…not suppose to be like that. Most of the gear wasn’t hung correctly – your feet shouldn’t be touching the ground while your suspended and luckily mine was hung right but I just didn’t know how to untangle my feet. We were suppose to do a push-up and then pull our knees into our chests for a crunch – w/ the gear too low you couldn’t pull your legs in. Shane’s gear was so low he couldn’t get any tension for his feet so he ended up just doing push-ups til I was done and then he left for the next station with me. I ended up getting fed up that people who couldn’t do them right were just leaving and heading for the next station so I hurried to finish my set so I could catch up.

Station 2 – 50m traveling burpee, 50m walking lunges, 50m traveling spiderman push-up

The "traveling" portion of the burpees!

This station was by far the hardest and when we arrived the trainer supervising yelled “welcome to your worst nightmare!” This was a total quad, hamstring and glute burnout. I have never ever done the spider man crawly things and by the looks of it neither had anyone else there! It was the hardest and yet the funniest station. Shane was too busy doing the rest of the workouts w/ me to get any more photos from this station. If you want to know what I’m talking about just google it and add cross-fit in your search window.

Station 3 – 100 Russian twists w. a 15lb kettle bell

This is where I really made some headway and passed about 6 more people. My core is probably one of my strongest areas and I was able to take NO breaks here while I pounded out these rotations. I kept going and just watched as the young Marines around me were breaking to complain or take water. I recovered my breath while doing these as well, which really helped me gain back my focus and give my quads a break. I took off from this station w/ a faster pace than I started the race.

Station 4 – 30 squat thrusts w/ a 35lb weight bar

This was a tough one too. The weight was way heavier than I am used too and trying to stay on my heels was making my legs shake almost out of control. I maintained a good form and the trainer here complimented me several times!!! (wink, wink Jeanne!) Girls had to do 30 and guys had to do 40. This is where I almost completely caught up with the two Marines in front of me. We took off running from here and it was all UP HILL to the next station but I was tailing them close.

Station 5 – 20 push thrusts w/ a medicine ball

"Push"

"Thrust"

I got to this station fatigued and watched as the two Marines took off again while I completed my reps. I took a minute after completing my set to take in Gatorade and blow my nose! I knew I had given those guys another head start so I tried to run fast but my legs were starting to get worn out. Luckily it was a slight down hill and some flats to the next station.

Station 6 – 25 Sumo Dead lifts w/ a 35lb kettle bell

Once again, I caught up w/ the two Marines during the running portion of our station transition. I started my set only about 5 reps after them and when I was at my 5th rep of this when they took off for the finish. I looked in complete disbelief and said, “How did they do these so fast?” The supervising trainers said, “Yeah a thing called Integrity…they did about 10 fewer reps than they should have.” I said, “They just don’t want to be beat by a girl.” The trainer laughed and said, “yeah when they got here they looked back and said, “here she comes!”

and there's me - 5 reps in - watching those guys take off


I finished my 25 lifts and take off. My legs are tired but I am fired up to catch these guys. I can start to see them but it is all up hill to the finish – WHY ARE THERE SO MANY HILLS! I try to remind myself that I train on hills all the time, I GOT THIS! But my legs seemed to be disagreeing…because I was looking WAY ahead and all I could see was a  BIG hill. Then I noticed that there was someone motioning them to turn right… OMG – the finish is RIGHT THERE. I kick it in again and I lean forward to push hard off my toes to thrust me up hill faster. I hear Shane yelling – GO GET ‘EM BABE! But it was too late – they were too far ahead of me this time. I still pushed hard and finished strong. Not my normal sprinting finishes – I was wasted from the heat. As I was nearing the finish line I started to feel like all of my skin all over my body was on fire. I started to wonder what it felt like when people were experiencing heat exhaustion… I knew it was too humid and the sun was starting to come out more and more throughout the race. We didn’t start until after 8am – which is late for trying to avoid heat and humidity here.

I proudly crossed that finish line with nothing left in my tank. I placed 3rd overall and was the first female to cross the finish line. I was shaking, my breath was paced but I still felt like I couldn’t breath. I poured some cold water over my head and just kept moving. I took my sunglasses off to look at my skin – it didn’t look sunburned… hmmm. Shane comes through the finish a few minutes after me and we head to the car to get our recovery snacks. My legs are like Jell-O.

A few moments go by as we’re walking back to the finish area and I realize that the woman I saw at the start (Jeanne’s other client) isn’t here. I tell Shane I’m gonna go find her and run with her to the finish and he comes with me. We walk the reverse path of the course and just a few 100 meters down the road we see her walking in with a trainer. We all jog across the finish together and high five w. one another! It was a great way to end a really tough morning! I hope this woman realizes just how tough of a race she had just completed and feels proud for seeing it all the way through. A finish is a finish and no one can take that away from you!

Here we all are finishing together!

The Pevehouse Fam after the race! Thanks Maureen for snapping a few photos of us!

Mother Runner Ramblings


This posting I would like to introduce my friend and inspiration…Aimee! She is a prior Marine, a mother of two girls, wife to a Marine, a Nurse and part time super hero when Batman is out and the Incredibles are on vacation!

 

Aimee – Take it Away…

Tell us a little bit about yourself – where did you get your super human powers from (I know you had your girls all natural – you crazy lady!), how is it that you can manage two girls, moving, school, and training for a marathon…you know – that basics!?

Aimee: No super human powers just a thirty-something girl whom strives on competition (When I say competition… I mean with myself). Mind you, I am not fast (even though I am in my dreams). I wish I could get it done and over within 3 hours!! It’s the one thing that I have that no one can steal, borrow, or see.

 

When and why did you first decide to train for a marathon?

Aimee: I decided about 3 1/2 years ago that I really wanted to run a marathon. I don’t know why, I only knew a couple of people who had done it and I wasn’t involved in their experiences enough to be inspired by it but I have always been driven by physical fitness. It was one of the major reasons I joined the Marine Corps when I was 22. The physical and mental challenge of it all beckoned to me. It is where I met my husband and father of our two beautiful heathens. Once the war started we decided it wasn’t fair to our girls to have two parents in the military so I chose to leave the MC and pursue another career. Many years later while I was living in MD I decide to run a marathon. I talked about wanting to do it for years but between my husband’s (unfortunate necessity) bilateral hip surgeries and then supporting his Marine Corps career advancement (two years alone while he was at school….you know all about that Sarah) and working as a full time Nurse Manager there was no time for a marathon.

Finally we received orders to NC and away we went. I spent some time doing part time nursing and while Chad was yet at another school my sister Gretchen (an avid runner) said, “you have until April 7th to register for the Marine Corps Marathon 2010.” The date grew closer and I hemmed and hawed but with love and support from my husband decided to sign up. What in the hell was I thinking??? A few weeks later we found out Chad would yet leave again for 6 months to Okinawa Japan. So not only was he not going to be there to motivate me and help with the girls but also I was going to be totally alone in my experience. I had also stopped working in order to give the girls (Ages 8 and 6 at the time) the most stability a military child can have considering they are missing a huge part of their support system w/ daddy being away. So off we went starting our 6 month training plan that I got off of Nike + website everything was going well until summer… NO SCHOOL and the heat rolled in. My poor kids would ride their bikes alongside me while I ran and we would make frequent stops in the 100-degree weather for water breaks. When I could, I would enroll them in half day camps so I could run as early as possible trying to beat the heat and then I would use my take 10 days (free childcare on base) for any of my long runs. Thank GOD the director there was so considerate and supportive. Finally after many visits to relatives and 3 months of blistering heat school started again. Hooray! I don’t think my training plan had any consistency until this happened. I was finally able to focus on me again minus the munchkins. I had two months to rev it up and get in shape. Clearly there were a few speed workouts or strength runs. As far as nutrition went I was listening to my sister…bad idea (what works for one does not necessarily work for another). My protein was low and I struggled with recovery. I ended up with chronic piriformis syndrome in my right leg, which made training even harder, but with stretching and trigger therapy I was able to fight through it.

 

So how did it all go?

Aimee: Soon enough… it was race day the girls and I drove 5 1/2 hours to the hotel where I met up with Sister, Mother, and Father. Mom and Dad were there to watch the girls during the race and Gretchen was going to run. Race morning was fun and lighthearted after 42 trips to the port-a-potty it was time to head off to the start line. At this point it took every fiber in my body not to get emotional and start crying that I finally was doing this.

The crowds started moving and soon we were running a marathon. I felt really good the first 8 miles but was pacing terribly. All that race day excitement took over and then came my back pain it was like it was frozen solid. As the race went on the pain got worse reaching around to the front of my abdominals. It was an aching pain that I had not experienced in any of my training runs and go figure… my right leg never bothered me once. I was a racing novice tearing through Gu’s, PowerAde, and water. I had a plan but was unable to focus and stick to it. I decided to just go with how I felt. By mile 18 I was a MENTAL MESS. Every stride hurt and I was struggling big time the fight ended when at mile 20 I met the “Bridge.” A nearly 2-mile bridge that during a marathon feels like the entire 26.2 miles and I hit the wall. I know now that all that happened was by not sticking to my plan I had let my glucose stores plummet, it had nothing to do with my training because believe me I put in the long runs. I finally found a little mojo and got my jog on and by the time I got to the home stretch I was looking everywhere for my kids. Just a glance of their faces would have sent my spirits soaring but I never saw them. I was angry, disappointed, and about to puke!! Or so it felt. I found a grassy spot and collapsed. I just finished my long time dream and was completely dissatisfied… WTF!!! Like I said, I am competitive… I ran a 5:07.

Within a week after I registered for the Yeungling Shamrock Marathon in March 2011. I was going to redeem myself. The Marathon was now my “foe” and we were going to war!! This time I did a 4-month program and went from 5 days a week to 6 days a week plan, which quickly turned into a “run when your hamstrings can” plan. Luckily you can train through hamstring issues (provided they are not ruptured). I never ran more than 17 mi long run and my last two months of training were measly. I was hoping the excessive rest would prove to be some magic medicine for increased speed on race day. THIS TIME…I had a plan and WAS sticking to it! Not to mention it was completely crucial that I did. About a month before the marathon I started to eat “Paleo” which mean no grains, legumes, dairy, OR PASTA. Everything is clean, no processed foods EXCEPT during endurance sports. The race was awesome minus the horrendous wind and low temp that morning. I felt good, I didn’t hit the wall and I shaved 20 minutes off my time. I felt amazing at the end. I had beat mile 18-26.2 and passed a considerable amount of people doing it. I never gave up and while I walked water stations towards the end, had two potty breaks, and had to stretch my back (yet again) I had improved. Plus my husband and children were there and I saw all their smiling faces while they screamed for me.

 

Any advice for other female runners contemplating the plunge into marathon training?

Aimee: I am still a novice marathoner and hope someday to break 4 hours maybe even 3 1/2 with luck but if you are contemplating doing it stop and just sign up once you pay the $100 bucks you’ve got to follow through. Take your time stick to your plan and remember every race is a learning tool. In retrospect I learned sooooooo much from my first marathon it is ridiculous. Enjoy it let it empower you and it will change a little bit of you forever.


Welcome to the Real World!


Have you all seen that movie called “The Matrix”?

Okay – so you know that scene where Neo and Morpheus are discussing – The Rabbit Hole – and if Neo takes the Red pill “all will be forgotten and he will go back to life as he knew it” and if he takes the Blue pill “he will begin his journey to seeing the world as it really is.”

Bare with me here!

I really think that I am having a “this isn’t Kansas anymore” moment. I know, I know…how many movie references can I use here!  So I told you last post that I have started to read a book called the Paleo Solution and I have to say – It is certainly maddening (in a really good way).

I see myself as Neo, the author of the book Robb Wolf as Morpheus and the book is the Blue Pill! Are you with me?!

For the first time I am really starting to see the full/big picture about the circle of life. The chain of things. How what we eat really does play an enormous role in the way we feel, sleep, act, and even think. For years now I have been a proponent of being eco-friendly, eating healthy, exercise, conserve where you can, reduce when it makes sense, and by all means – for the love of God – RECYCLE! Being a steward to Mother Nature is important – we just take from her and pollute her and rarely think twice. But I never stopped to think that maybe what I thought were healthy choices in food were actually polluting the most important thing to me – my body.

I recently read a very interesting article in the NYTimes (In favor of Paleo eating – found here) and the author talks about vegetable oils and states something to the effect of – IF CARS CAN RUN OFF OF IT – IT CAN’T BE GOOD FOR US! And this is SO stinkin’ true. I mean, look at what they are doing with corn – that’s in the same category – and why do they call it vegetable oil? It’s not made from vegetables or anything even derived from vegetables. Veggies are not oily.

Anyhow – You should just read the book yourself. That last thing I will say in promoting being a skeptic is that it’s a good thing to question everything. I just assumed that I was already eating as healthy as I could (not counting my wicked sweet tooth) and never thought anything of it. Even though I take Gas-X so much I’m surprised I didn’t give birth to a green mint flavored liquid gel cap instead of Nola! I also take regular doses of any type of heartburn medicine on hand – DAILY! So why were my “healthy” food choices causes me so much internal distress…you’ll just have to read the book to find out. Lets just say that there are all sorts of links between the way we eat and numerous health conditions that doctors would sooner prescribe medications for and not tweak your diet and nutrition. If I put diesel fuel in my gasoline engine car – what happens? The fuel we give our bodies is very important to how well we function on many levels.

P.S – I cleaned out my pantry this morning and even though I am known for not really keeping much “pantry food” on hand – it is virtually empty now. Paleo here I come!

Training Updates:

Today – Whew! What a day – I did SPRINTS for 1 minute straight x 8!

Jeanne had me do a heart pumping/cardio juicing warmup to prep my legs for the sprints ahead of me. She explained – pointing down the road behind the gym – that I was going to run as hard as I could (throwing up exhaustion we’re talking here) for ONE MINUTE STRAIGHT and then I would do a recovery shuffle/walk for two minutes – then REPEAT EIGHT TIMES!

Needless to say – I was having a hard time conceptualizing myself S.P.R.I.N.T.I.N.G for one whole minute – me…running that hard…for that long…Hmmm. Okay!

The first 1 minute Sprint - not so hard!

Also, needless to say – but I will – the first one minute was not my hardest – it wasn’t even a sprint! I just couldn’t see how I was supposed to run that hard for that long so I immediately planned to portion my energy out. Next thing I knew the minute was up and I realized that even though the 8 rounds of sprinting would be tough (I didn’t know just how tough yet) I could sprint for 1 minute!

I sheepishly admit to Jeanne that the first effort was not my hardest and she of course tells me she knew that!

Round 2-5 Sprints!

OKAY  – now that my head is wrapped around this sprinting for one-minute thing I am ready to go. Jeanne blows her whistle – I take off in a GREAT sprint, I can feel that my legs are most definitely stronger then they were the last time we did sprints (well short distance sprints were in Feb – but we do sprints frequently). My whole gate is different with sprints. I get low and take way bigger strides. Pushing hard and driving down with all the force I have – making my hips flexors very sore the next day!

By the end of the FIFTH round I was hurting – mentally mostly. My lungs were burning and I was beginning to fight off side stitches. Jeanne told me we had 3 more rounds to go…I think I whimpered a little. Then she said that we would do two more and then see how the third one goes – sooooo we’re still doing 3, right?! YES we are – see she was trying to mess with my fatigued brain but I caught on to her crazy talk mix-me-up math stuff!

Just trying to survive to round 8!

When you are in the middle of running that one-minute – which seems like 5 minutes sometimes – you start to focus on your body A LOT. Mostly how your stride is getting sloppy and your mind is playing tricks on you – “you can make it, no you can’t! – Push, I don’t want to!”  But, as Jeanne tells me, I will face all of these challenges and more on my 26.2 endeavor and I need to start pushing my VO2 max and my Lactic Acid Threshold.

All-in-all today was tough day but I got some daps out of her! That has only ever happened once before so I must have been doing something right today! I hung in there and did all eight rounds and ended with a pretty tight side stitch but I didn’t buckle over – I walked it off and breathed through it. I had to put my hands on my head and try different types of controlled breathing before it started to subside.

Nutrition Updates:

Tried to use Paleo influences on my cooking tonight. I got a lean cut of pork tenderloin (pre-seasoned) from the commissary. Used my super badass Pampered Chef Dutch oven to cook it in. I added a little bit of water and about a half a can of Veggie Stock. Cooked for about 15 min. on 450. Then I added cut carrots, diced & peeled acorn squash!

This was the first acorn squash I have ever bought – squash looks to me like weird planets in a long lost solar system somewhere and I have no idea what to do with them normally – so I never buy them b/c I don’t even know where to begin with them. I chopped ¼ of an onion and some fresh parsley – added it all and put it back in the over for another 30 minutes.

The pork was so juicy and tender! The picture does no justice to the meal!

OMGosh – this was so super yummy! And for my something sweet I had a handful of red grapes! YUM! These were so sweet and full of water that I hardly ate any before I felt satisfied and never felt munchies again the rest of the evening.

 

Miles ran this week = 5 (as of Wednesday)

 

Functional Fitness 5K “Fun Run”


Today was FF 5K “Fun Run” on Camp Kinser. This was my first race since recovering from my running injury! I was a little nervous when I got to the check in and saw the sheet of paper with the Stations and their details. There were 5 stations total along the 3.1 mile run.

The "briefing" before the race!

There I am towards the center in the blue top and black bottoms, there

Station #1 consisted of 20 Jumping Jacks, 10 Burpees, and 20 high Knees. Station #2 consisted of 15 Pushups w/ dumbbell rows, and 30 Russian Twists, Station #3 consisted of 15 Medicine ball thrusts, and 25 Mountain Climbers. Station #4 was 20 Kettle bell swings, and 30 Ab Bicycles. The 5th Killer Station consisted of 15 Pull-ups and a 25-meter distance of walking lunges.

I really dislike these! We were instructed to do them quickly!

These we did with hand weights

Example of Burpee - We had to also do a pushup while in the plank position

I tried to keep up with the same 2-3 people throughout the race but if someone was slowing down during the running part I just passed them. I maintained a good 9min/mile pace until I could see the next station and then I sprinted. When I got to the water cooler I grabbed a paper cup of water, did the stations routines and then took off again. There was a killer hill and then a set of steps that were really steep between stations 4 and 5 – that really depleted me. Then to try and run after doing walking lunges for 25-meters was really hard. My legs felt so tight (mainly my hamstrings) and I had to really focus on loosening up my stride. When I could see the finish I sprinted again and finished strong. I was proud to pass a few more people right at the end too!

Can you see me back there in the blue? If you click on the photo it will get bigger!

Strong finish!

I love coming in across the finish line fast…even though I felt a little like puking at the end…I walked it off.

The night before the race I prepared a recovery smoothie and it was delicious! I made up the recipe! I used ½ banana, some frozen organic blueberries, a few frozen mango chunks, 1 Yoplait yogurt, a big scoop of wheat germ and some apple juice. I mixed it in the blender and put it in the freezer at 9pm. When I got up at 6am I got it out and set it by the front door. They also had Oranges at the finish for us and Nola and I split one! YUM!