With great running, comes great responsibility

I am slowly through many injuries learning that if my legs, knees and hip-flexors are trying to hint at something, I should listen.B After running 38 miles in three days; the equivalent of what I used to run in a week, my hips, legs, and knees were tired.B They wanted a break and although my energy was great, I knew I needed to take it out on something else.B When lunch time game, I had a game plan:

I foam-rolled

I picked things up and put them down for about 25 minutes

And I did 25 minutes of elliptical in between weights, 12.5min to warm up, 12.5min in between my final weight set.

And all while wearing my super-cute Waldo T-Shirt.B Is anyone really too old to buy silly low quality $5 t-shirts?

After work I went to my semi annual Bikram Yoga.

Bikram is usually done in a room that is heated at a minimum 105F degrees and about 40% humidity.

The room is kept at this temperature or more for the following:

  • Keeping the body from overheating (contrary to popular misconception)
  • Protecting the muscles to allow for deeper stretching
  • Detoxing the body (open pores to let toxins out)
  • Thinning the blood to clear the circulatory system
  • Increasing heart rate for better cardiovascular workout
  • Improving strength by putting muscle tissue in optimal state for reorganization
  • Reorganize the lipids (fat) in the muscular structure

Its always the same 26 poses so it appeals to my depending and predictable character I seek at times in a workout:

and although I find myself more in this position

And while I am a clumsy, inflexible, uncoordinated and rarely know what I’m doing

I always try my best and come out feeling great.B Unlike Vinyasa Yoga, I feel more awake, and my muscles feel like they got the love, care and stretch they needed to come back the next day with a stronger run =)

Nothing like a run on your monday off

I love 3 day weekends, but then again who doesn’t.B Hopefully you are one of the lucky ones to have today off.

Today’s workout – Tempo Run

16 Miles 2 hours 16 minutes, easy course slight incline that comes back down in the in end.

I’m lucky in the fact that my run starts with an incline when I’m full of energy and ends on a decline for my last two miles when I’m tired and just trying to get home.B My first 5 miles were slower and comfortable because I forgot I was running as I was listening to the chatter on Jillian Michael’s podcast.B Once I realized that I wasn’t keeping up with my tempo speed, I switched to music and picked up the pace.B First music album of choice was La Roux (Self Titled), when that finished, I switched to Libertines (Self Titled) and ended with Glee cover of Run Joey Run as I took it home.B Overall, I ended the run in awe of the speed I was able to maintain and the increase in my endurance over the past month.B Maybe I am ready for DC after all.B My knee started acting up again probably due to the slight up and downs.B I’m icing and hoping that it’ll behave by marathon time.B Here are the splits:

I did do one thing different this run, I actually ate.B I woke up with no running clothes, so I occupied myself by doing laundry this morning, readingB Girl with the Dragon Tattoo and munching on a full Pita.B I usually don’t eat before my run due to fear of having to go go while I’m running.B Eating the giant pita definitely gave me much better energy than I usually have when running on just tea.B Post run, I made some curry arugula cheese egg white scramble with salsa on top.

While I was running there was a slight accident with my two boys.B One moved the vase of flowers onto a different table.B The other boy (cat) decided to knock it over and spill it all over Tony’s desktop and backup hard-drive.B All electronics have been unplugged, some are sitting in while rice and we are keeping our fingers crossed that nothing broke.

Meanwhile, this guy is now snoring without a care in the world:

I figured I’d also take this time to recap my wonderful 2012 Valentine’s day.B After work, I convinced Tony to run a 5K with me that turned into a 4 miler instead.B Then this boy got to work.

Some people get filet Mignon, Some people get scallops, I get both!

You can tell he was totally appreciative of me being completely useless and snapping away with my camera.

I love him!

If loving dirty water dogs is wrong, then I don’t ever want to be right

Today was a rest day.B For the first time in weeks, I actually got my long run out of the way on Saturday and was able to relax on Sunday.B My only workout for today besides chewing was this:

Let’s just say that at the moment me and TurboTax are not on speaking terms but both my parent’s and my taxes are complete and two months before the deadline! B I’m probably the only tax CPA in the world that doesn’t extend her taxes.

With no long run hanging in the back of my head,B I had time to make pancakes this morning!

They might not be golden perfect (I might have gotten distracted by watching vampire diaries and forgot to flip them over until a I heard a slight sizzle) but they tasted great.B The cat agreed:

Tony and I did a great job in almost consuming all 8 servings.B If you don’t pour half a pound of maple syrup (real stuff, none of that fake Aunt Jamima shizzle), they’re almost healthy.B Only 158 cals per cake!B They’re fluffy and super easy to make. If you like your pancakes on the sweeter side, I suggest adding vanilla extract to the batter.B I do that sometimes, but this morning I just wanted to bask in maple syrup.

Ingredients

  • 1 1/2 cups all-purpose flour
  • 3 1/2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 tablespoon white sugar
  • 1 1/4 cups milk
  • 1 egg
  • 3 tablespoons butter, melted

Directions

  1. In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, egg and melted butter; mix until smooth.
  2. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Sunday is also our food restock day with a stop at Costco.B Where the second highlight of my day came:

This is where the title of my post is from.B I may have had a mild mustard accident but the tiny onion machine that costco has can’t be beat.B I begged Tony to split one because Sundays are my weird craving days.B I promise my dinner was much tamer and more balanced.

Tomorrow I’m hoping for a 15 mile tempo run, we’ll see how that goes.B Knee was feeling a bit stiff so I iced and just took some advil.

How to recover from a 20 miler

First ice, ice your knee because you know those hills did some damage

Second steal a nice warm slice of pizza from your wonderful boyfriend’s plate

Go cool of and run 2 more miles on your ghetto old treadmill where the belt might snap at any moment

Forth beg your boyfriend to leave you another slice of his steak pizza(he cut up his leftover steak and onions and added it to some frozen tomato pizza we got)

ImageShower – eat that slice — drink drink drink (water of course) — get dressed and snack some more.B Eat lots of chocolate covered acai berries.

Stare at your fridge and look at the three tins of leftovers you got and decide you want none of that.B Munch on some more pretzels (all the cool kids eat a pound a week) and decide you really just want salsa and cheese…. Find an excuse to eat that by making a salad (plus you’re out of Tostitos, and actual cheese) .

ImageI know, I should be a chef.B Half a cucumber, remaining portion of spring mix that may or may not be going bad, one celery stalk, half a yellow pepper, half a jar of hot salsa, 1/4 of of a plastic bottle ofB parmesan cheese with an older shelf life than your grams.

As for the actually run,… wait this took some serious MSPaint skills to put together from run keeper.B Outside world doesn’t offer a convinent summary like the treadmill does.B here are the results!

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First, I am very proud of my cut and paste skills.B As for the run recap, the first 13 miles although at a slow pace, flew by because I had my wonderful Tony with me.B This crazy boy messages me at work on Friday saying “I want to do your 20 miler with you.”B I drop my jaw in happyness and shock.B Then I realize maybe I should prevent my boyfriend from breaking his legs.B I tell him how about 13? B He’s not a regular runner, but he’s a natural runner. This crazy! boy completes 1 hour and 50 minute half marathon with only a handful of once a week runs and eating pizza. Crazy!!!!

So the first 13 miles or so were relatively slower than what I go at when I run alone, and we got lost a bit in a town over as we lost the path with a sidewalk and almost ran onto some busy roads and a highway, some that had too many traffic lights and some that had too steep of hills.B However, this allowed me to sustain my strength instead of burning out like I usually do. I finished my last 7 miles outside with some repetitive mile loops around the house.B A bit boring, but I don’t know why that seemed easier then going further out and back in.B I think I’m getting sick of my regular running path and being near home just seemed safer in case my knee started to bother me as it started acting up on mile 17.B After I came home, I stretched and decided to jog of 2 more miles to try to increase my endurance for the 26.2 and just in case run keeper GPS was off.

Lessons and Realizations

I learned a few things this run.B When you’re out running for 3 plus hours, you have some time to think.

  • Pacing yourself really works.B I kept an average of 9:12 minute miles by going slow in the first half and finishing slow.B In my past training runs I would run 8 minute miles at the start, burn out and finish my last 10 miles in 12 minute miles while being in pain.
  • I actually enjoy running without my headphones.B I love the sound of outdoors, my gasping breath and not having to hold my annoying phone.B I felt more aware than ever before of my form, my energy levels and abilities.B (Tony lost his headphones so we both ran headphones free, I ended up grabbing mine at mile 17 since I was alone and was getting bored of myself)
  • I might need to change my DC marathon goal.B My initial goal was the infamous sub – 4.B This was before I was given the amazing opportunity to run the Boston Marathon.B I’m learning from my training runs that running a full is very different than running a half and my base is just not that strong.B While I think maybe I can manage a sub-4, I’m not sure I can do it without injuring myself and needing more than a week of recovery based on my training runs.B On a normal race that would have been fine, but Boston is less an month away after that and I can’t afford more than a week of recovery.
  • New goal sub 4:30 Marathon for DC and save the sub 4 goal for a month later in Boston

That’s all, next post will be more food photos that are more exciting than my lazy bums saladsB Being valentine’s week and a three day weekend, we’ve been eating out a lot by ourselves and with friends.B I’ll have some restaurant reviews and some deets on my Valentine’s day meal as prepared by Tony.B Lots of steak and seafood be warned.

I also introduced the cat today to our ghetto treadmill that’s been gathering dust.B I stopped running on it when I started marathon training since if you run more than 2 miles on it, you severely risk loosing your life or breaking your face.B The cat understood all this and while fearful for his life, he kept sniffing and jumping back.B That was some hard work for him.B Now the boys are taking a nap.B Cat from treadmill approaching, Tony from his half marathon.B B Image

The perfect muffin

I had quite the great start to my day today. B After my usual giant breakfast of half a bagel, 3 egg-whites and a pound of cream cheese I decided to go to the cafe once again before the clock even hit 10AM. B Healthy start I know, I grabbed one of our cafe’s “low fat” blueberry muffins. B I say low fat in quotes because our low fat soft serve frozen yogurt has 160 calories per serving so there’s lies in the labeling. B Anyways I digress on my rants of low fat labels that still mean high calorie. While I went to town on the muffin. B Hold and behold I had the perfect muffin.

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The inside of it was all blueberries! B I think that counts as a healthy dose of anti oxidants.

My lunch time workout went great. B IB squeezedB out a 6 mile run at a 7MPH on 2incline. B I alternated between 7.5MPH with 7.3MPH to 7.0 MPH with 6.8MPH with a few 4MPH walk catch of breath when I felt really winded.

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I’m part of runners world daily quotes and early this week they have the common quote of:

“If running is important to you, then your mind-set shifts from Can I find time for it? to When can I find time for it? You think in terms not of Will I run today? but When will I run today?B (Scott Douglas)”

Which as i become more addicted to this running world, I’m finding out that my grand debate in my head is not will I run, but when can I find an hour to make time for one? B Will I have time at noon? B Do I need to go after work? B Maybe at 3pm I can carve out that hour if I have work meetings during my lunch time? B Will it be indoors or outside? B But I never question will I be running this week anymore as I used to a few years ago. B I guessB that’sB just part of the addiction.

A couple of other interesting reads I got from my running emails lately are:

Alternative carb sources keep you fueled on runsB – From runners world, if you’re like me and just can’t stomach Gu. B My favorite suggestion was using gumdrops instead of energy chews as they have 4grams of crabs per drop vs. 5grams of crabs in energy chews.

Commuter Workouts!B – Which is linked with this article How sitting killsB – I love the the scary but true charts they have showing the facts. B “Sitting 6+ hours per day makes you up to 40% likelier to die within 15 years than someone who sits less than 3. B Even if you exercise.” One option for office workers they suggest is to always take the stairs. B We all know that. B While I am not about to go up 39 flights of stairs and break my knees, I do try to take every staircase when I useB train stationsB for my daily commute. B I am also trying to take the article’s suggestion on sitting at a 135 degree angle as I do sit at least 8 hours a day (and that’s on a low key slow day.)

New Geico CommercialB – A co-worker showed me this hilarious new Geico commercial which pretty much defines half my eating lifestyle…. I know, I know, B EewwB seriously…B that’sB so gross…

Do you have a long weekend? B Any good plans?

I do have the awesome Monday off! B Mine are to eat, run and nap. B Maybe try to plan a few vacations for 2012. B Tony and I are going out to dinner tonight for a date and on Saturday we have a couple double date. B So yup lots of eating, some kitten cuddling andB definitelyB a 20-miler for my marathon training.

Do you say soft serve or creamies?

I say soft serve, while myB VermontB friends same creamies and I just think it sounds dirty. B Spell-checkB agrees because it gave me a red squiggly over the word “creamies.”

How do you try to make yourself less sedentaryB in an office environment? B

I take the stairs when I can for my train commute. B Everyone once in a while I try to stand vs. sitting on my train but usually get lazy and sit down once a seat opens up. B I try to walk if I need to be somewhere less than a mile away. B I’m lucky for living in such aB walkableB city.

Races – Past, Present, Future

I created this as a separate page but figured I’d share it on my home page as a post as well.

Goals for 2012

10K PR under 0:50

Half Marathon under 1:40

Full Marathon under 4 hours!

Upcoming Races

Mar. 17, 2012 – Washington DC – Full Marathon

Mar. 24, 2012 – Boston – 10K

Apr. 15, 2012 – Boston Marathon!!!!

May 27, 2012 – Boston Run to Remember – Half marathon

Aug. 19, 2012 – Providence, RI – Half Marathon

I feel quite excited for my new attempted PRs for 2012… I know I’ll achieve a marathon one since it will be my first. B Hopefully, there is no DNF in my 2012 future and I can finish with my goal time of 4 hours or less. B I hope that’s reasonable. B I have little faith in beating my half marathon time. B To this day I still have no idea how I managed that. B My training runs were at 8 miles and I only got in a few 10 milers before the big day. B I was freezing cold during that whole race and I think I kept running to try to warm up. B I have a small goal time of less than 1:37 just so I can qualify for the NYC half, but I am not getting my hopes up on this. My 10K PR goal is more of a side project. B My local town (city) has this one race every year and I always participate because I try to support as many local races as I can, being that there’s only one race, that’s not too hard. B It’ll be my post DC Marathon recovery run with hopefully improved speed from the year before.

I don’t see much 5Ks in my future, because I’m cheap, they’re slightly pricey. B Races fees already have a higher portion of my budget than even clothes (okay that’s a lie) so I should monitor it a little more prudently and focus on races I can really work on.

TV Catch-up time

Today I kept my workout short to just my usual lunch time run.B The results are still in a struggle disappointment.B 5.6 Miles 52 Min 10 Seconds Incline 3. This set me at an average of 6.4MPH.B I”m struggling to go back up to 6.9MPH I used to be able to.B You figured with my increased endurance I would be able to increase my speed for the short runs.B Maybe I’m just tired, or my legs prefer flat surfaces.

This morning I woke up with a craving for oatmeal… I know, that’s a bit weird for me… So that’s what I had some simple plain oatmeal with a ton of raisins and cinnamon.B After my run I munched on some extra salty peanut butter and fruit.

Which was followed by lunch 20 minutes later…

Looks familiar?B That’s my salad from last night with the leftover lunch chicken…. organic spring mix, organic baby arugula, organic celery, orange pepper, organic carrots, asparagus and cucumbers.B I last minute decided to nuke up the salad so I can pretend to have a warm meal instead with a side of sour cream and onion pirate booty.

The 3pm snack was some vegan carrot walnut cake and peppermint tea… Which ended being disappointing due to the frosting.B Not sure whats in vegan frosting but it did not make my mouth happy and after digging around for the cake part I gave up and threw it in the trash and reverted to my usual bag of M&Ms.

As for dinner, I’m actually quite excited to write about!B Although not as excited as I was about eating it.B That’s why midway through my munching I remember I should take a picture.B I actually do own a nice SLR and a nice point and shoot but I prefer iphone photo for speed.

Yup that’s my dinner half gone already. Tony’s mom kindly offered us some chickpea/veggie patties so I graciously accept (that’s the bitten up thing on the bottom left.) They’re quite yummy.B The rest I made myself!

I chopped and baked sweet potatoes, turnips for 20 minutes at 400 degrees.B I then added some asparagus to the baking bowl for another 15 minutes.B To which I ripped up some organic Kale bumped the over temp to 450 and kept it all baking for another 10 minutes.B Retrospectively I should have only did the Kale for 6 minutes or so, o well live and learn; don’t partially burn your food.

Tony made some hummus that I snacked on with pretzels as I continue to catch up on tv for the night.

What was your most recent day of TV bingeing?

Today I practically ran home so I can catch up on some of my weekly shows:B Once Upon A Time, Desperate Housewives, Pretty Little Liars, and Biggest Loser.B I’m a hulu addict.