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.

Prepping for another 14-miler treadmill run

Today’s workout 14 miles, much too long at a too slow pace on a treadmill. To be fair, it was on an incline of 2-3 with a short phone call break not a good excuse but I can whimper.

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So how do I survive a long(ish) boring treadmill run after a long work day? Yes 14 miles is long for as before last two months my regular routine was just 5.5 miles on a treadmill at a time with a painful long run of 7 miles. It takes a full eating day, because if I don’t eat well, I don’t last beyond 7 miles maybe 8. I guess I can try to integrate Gu but just writing makes my insides curl up for now.

I carbo-load for breakfast. Giant sesame seed bagel smothered in peanut butter with extra salt from my amazing work cafe. This picture is stolen as I ate mine before I decided I’m going to blog about what I ingest into my belly. My bagel is bigger with a lot more peanut butter and 3 salt packets. I usually leave 1/4 of the massive bagel to nimble on later.

I skip my regular lunch break/workoutB to catch up on work so I can go up to the gym a little before 530. Most importantly I usually grab lunch from cafe as its all you can grab for 6 bucks and I found out that when I try to run post work on my regular from home lunch I burn out quicker. Although my work lunch is very fairly priced for the balanced options on the days I don’t run long(ish) I still make my own as the work cafe makes it way too easy to overindulge.

So here’s part one of what I grabbed. A gyro sandwich and coconut curry soup. I ate half the soup and put the gyro on the side because I had my eyes set on the next part of my meal.

My baby spinach salad. Did I mention I’m a baby spinach addict like Popeye! He had to get strong and so do I. I love the sweet taste of baby leaves compared to bitterness of a spring salad or plainness of romaine. Yes I might have went crazy with adding goat cheese and feta cheese. B Not sure where this lately crazy cheese craving came from.

Yup, I really load up those to go container, cafe staff and my bosses must think I’m feeding a third world country underneath my desk.

I did leave myself some surprisesB at theB bottomB in caseB i’m still hungry post-salad. B To the left, is some eggplantB potatoB dish that I ate without looking. B It was creamy, veryB pureeB eggplant and perfect potatoes I assumeB GreekB style as that was the theme of today’s menu. B I skipped the chicken kabob on the right as I tried a small piece and it tasted a bit too lemony. B Needless to stay the gyro sandwich got skipped as well. B The meat tasted a bit too processed for my evening plans. B I always grab a little bit ofB everythingB because I never know what I will like and I want to avoid being hungry. B I know wasteful, but I do try to reuse some of the things I don’t eat later in a way that I can stomach so its not too bad. B Right? =)

Around 3pm, one of my amazing coworkers got us some cupcakes from the South End Buttery. B This awesomeness is created with a “traditional Southern recipe, made with cocoa powder and aB hint of vinegar, topped with cream cheese frosting.” Did I mention this is the first time I liked frosting on a cupcake! I had half with a nice cup of mint tea. B I saved the other half for breakfast. B Can’t wait!

I’d like to sayB that’sB all I ate, but I did munch on some berries and a pack of peanut M&Ms (250 cals pack). B Yes my teeth will rot, but my coworkers will beB gratefulB because sugar keeps me perky and not the crazy cranky Liana monster that can appear when tried.

I concluded my 14 milers with someB FacebookB catch upB and foam rolling joying. B Best part of running 14 miles is taking those extra few minutes to roll out some kinks in the legs. B Anyone else want to scream when theyB foam-rollB their calves? B I guess mine are super tight. B

I fully wrapped up with someB GreekB yogurt and more berries for refuel as it was already 7:30 and I had an hour commute back to my palace aka apartment and I hear passing out on trains never leads to a good night.

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Dinner was another boring low key salad as I was slightly tired by the time I made it home. B I reheated the other half of my coconut curry soup and ate that gyro from lunch. B Process meat is fine by me as long as its at the end of my day and not the middle =).

There might have been some more pretzel sticks as I was making my salad and a few pieces of Trader Joes darkB chocolate with some organic ginger peach tea.

Overall, it was a good day through and through. B Hope yours was too!

Do you ever run after work? B How many miles? B Ever do long(ish) runs on weekday evenings? B Outside or inside? B

I try to do 1-2 long(ish) runs in this part of my training during the week with one long run on the weekend. B I’m terrified of running outside and I think lack of light leaves me a bit depressed so I stick to indoor post work workouts. B On the downsize I find the treadmill a lot more tiring than the pavement so I try to pay closer attention to what I eat on those days. B It’s my first marathon and I’m a bit on the rush to build up my base from regular 5 mile runs to 26.2.

Will you be mine? (or else..)

Happy Valentine’s Day – one (of the many) days where sugar calories don’t count!

I had a semi good run on the treadmill today at a 3 incline at 9:05 mile pace, 5.5 miles.B Hoping for a little outside low key 5K action today after work before my fancy dinner made by Tony.B I told him couples that 5K together, do other things together.B Hopefully that will get him to keep his word!

Instead of reading the depressing current events, I got sucked into reading random Valentine day facts. B I thought I’d share a few (okay more than a few):

Some knowledge and history!

  • There are several theories and ChristianB martyrsB named valentine; however, the most popular dates back to the time of the Roman Empire during the reign of Claudius II, 270 AD. Claudius didn’t want men to marry during wartime because he believed single men made better soldiers. Bishop Valentine went against his wishes and performed secret wedding ceremonies. For this, Valentine was jailed and then executed by order of the Emperor on February 14. While in jail, he wrote a love note to the jailor’s daughter signing it, “From your Valentine.”
  • Valentine’s Day was first celebrated during the time of the Romans. It was a holiday to celebrate fertility and men would draw lots with women’s names written on them. The woman whose name the man randomly chose would become his bed buddy for the year.
  • Despite Saint Valentine’s existence (it is believed he could be one of three people) the Catholic Church removed Valentine’s Day from its religious calendar in 1969 (First no valentinebs day, now no condoms, always getting in the way of fun).
  • In 1537, England’s King Henry VII officially declared February 14th the holiday of St. Valentine’s Day (He knew whatbs up).
  • The phrase “wearing your heart on your sleeve” comes from the Middle Ages custom of knights wearing a colored fabric from their love on the arm of the armor.
  • Speaking of the dark ages, many believe the ‘X’ symbol became synonymous with the kiss in medieval times. People who couldn’t write their names signed in front of a witness with an ‘X.’ The ‘X’ was then kissed to show their sincerity.
  • There is a Croatian island located in the Zadar Channel that is shaped perfectly like a heart. The island, which is called Galesnjak, is completely deserted and can only be accessed by small boat
  • The greatest structure built in the name of love: the Taj Mahal in India. The building was created by Emperor Shah Jahan in memory of his late wife.
  • California produces 60 percent of American roses, but the greater number sold on Valentine’s Day in the United States are imported, mostly from South America.

Some Numbers

  • One billion: The number of estimated Valentinebs Day cardsB sentB every year according to the Greeting Card Association.B This is second only to Christmas when 2.6 billion cards are sent.
  • 8 billion:B The amount ofB Sweethearts Conversation HeartsB manufactured each year for Valentinebs Day. Thatbs about 100,000 pounds a day.
  • $15.7 billion:B Estimated amount that will be spent this year on Valentinebs DayB merchandise.
  • $5.04:B How much the average consumer will spend on theirB petsB for Valentinebs Day.
  • $3.5 billion:B The amount of money consumers will spend onB blingB and baubles for their loved ones. Another $1.7 billion will be spent on flowers and $1.5 billion on candy.B
  • 91:B Percentage of men who give flowers to their significant other onB Valentine’s DayB toB show their love.
  • 16:B Percentage of men who give flowers onB Valentine’s DayB to “stay out of theB doghouse.”
  • 64:B Percentage of men who do not make plans in advance for Valentine’s Day.

Some Funnies

  • B According to Durex, sales of condoms are highest around Valentine’s Day each year.
  • Statistically speaking (and if you take into consideration the first fact), more home pregnancy tests are purchased in the month of March than any other month.
  • Pets will be on the receiving end of heart-shaped gifts this year with more then 9 million American pet owners splurging on their furry four-legged friend (too bad therebs no cute cat shirts, plus Ibm pretty sure my cat will pee on my pillow if I dress him).
  • Men in Japan receive more Valentine’s Day chocolate than women, thanks in large part to effective ad campaigns (Who do they think they are?).
  • Casanova, well known as “The World’s Greatest Lover,” ate chocolate to make him virile (I donbt know who he is, but maybe you do).
  • 15% of U.S. women send themselves flowers on Valentine’s Day (So donbt feel bad if you canbt puppy eye your boyfriend into work flower delivery, cause that mean lady down the hall probably sent it to herself).
  • Women purchase approximately 85 percent of all Valentines (cards).
  • Teachers will receive the most Valentine’s Day cards, followed by children, mothers, wives, sweethearts and pets (Pets?B Come on buddy, get a hobby, knit instead).
So kids have fun, eat your weight in chocolate and love one another! B I bid you well with this photo of my two favorite boys:
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Ibd like to claim I am all knowledgeable and spent hours researching this but I stole some of the many facts from: http://www.lfpress.com/life/2012/02/07/19350416.html, http://medfield.patch.com/articles/poll-patch-valentine-s-day-fun-facts, http://www.sheknows.com/holidays-and-seasons/articles/807655/fun-facts-about-valentine-s-day

Lets get ready to rummmmmmmmmmbbbblee

The Challenger

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The Frenemy

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The winner?

Let’s call it a draw. B I made it 19 miles (I justified that since I had a mile to walk home from the train and 19 treadmill miles = at least 20 outside miles since there’s no way to make that thing go downhill, just work with me okay!) B But I will not be listing my time. B I think it was an average of over 10min miles because I would take a stretching break, or a crawl up in a ball and pray break. B I did try Gu Chumps. B It tasted good, but I don’t think my stomach approved, or maybe it was the running 19 miles on a treadmill that made me feel like vomit. B Either way, I’m counting this as a 20 miler and I have 3 left until the big day. B Hopefully next weekend’s weather will go above 15B Fahrenheit so my fingers won’t have the risk of frostbite.

Do you ever take your long runs onto a treadmill?

How do you fuel for those 20 milers?