Half-Marathon


Flowers of the Week:

A purple spider mum flanked by white mums!

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In this episode of “SparkleTV”:

1. Nutritionist appointment

2. Half-Marathon Training

3. Exciting news!

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I had my second appointment with my new nutritionist this morning. My goals for last week were to swap out some of my soy milk consumption for something else, and I succeeded doing that with almond milk.

We talked a lot about meals and snacks and hunger and fullness. My “experiment” for this week (to be taken with a grain of salt) is to “eat as little as possible” at lunch, but still end up full. My lunches have been including lots of fruits and veggies, and while that’s great, I have been getting super full afterward, but forcing myself to finish because I was scared that I would get hungry immediately afterward. We decided I will have a fruit OR a vegetable serving with each meal and fit in what I am cutting out from meals during snacks.

It worked well today. Instead of having a Gardenburger-hummus wrap with carrots and almond butter AND a cup of melon, I just had the carrots and almond butter – and get this: I was full after the meal and I stayed full for three hours. When I got hungry again, then I had a piece of fruit, right before my run. I will update you all on the continued experimentation 😉

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Today I went for a 3.5 mile run at about a 10:00 min/mile pace. It was very hard to force myself to get out the door and get running, but once I was, it was no problem and turned out to be a pretty good run.

I have a 35 minute tempo run tomorrow which I am ready and excited for. My plan is to go out with a plan to break the tempo run in two segments of 17:30 and take a small break in between, but if I feel good, to keep going.

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I haven’t been blogging as much because I’ve been “blogging behind the scenes”! Expect a brand new look within the next week!

Good night!

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Monday

3.5 mile run (10:00 pace)

My knees were hurting from my long run the day before, so I ran on trails in the park. I felt good after pushing through the first mile and was able to put on some bursts of speed. I could feel some minor pain in my knees, but didn’t think much of it.

However, that night my knees were really hurting. I had to limp up and down stairs. I had speedwork scheduled for Tuesday and struggled with whether or not to take an extra rest day.

Tuesday

90 minutes of Anasura yoga

I made the decision to take the day off. It was a hard decision to make, but it was definitely for the best. My knees started feeling better today, but I took it easy with running. I did do some extremely difficult yoga that including lots of flexibility and core work. Looking back, I’m glad I did this – the yoga work included lots of strengthening and was a much better use of my time than running, which could have possibly turned my slight knee pain into an actual injury.

Wednesday

3 miles on elliptical

It was pouring rain all day, so I decided to take my scheduled easy 3 mile run to the gym and did the elliptical just to give my knees some extra rest. I got an okay cardio workout from this, but my body is so used to the elliptical that it doesn’t do much for me anymore. It was a nice break for my knees though!

Thursday

4 mile pace run (9:10 pace)

I ran today with NO knee pain at all and had a great run. I’m so glad I took some extra rest. I really pushed myself pace-wise today, in lieu of doing speed work this week. It was definitely hard, but such a good hard. I was really proud to see my pace at the end, because it’s close to my all-out pace for a 5-K in high school; I’m getting faster!

Friday

Rest day

I had class/lab 10-3 today and an event for Phi Tau at 8, so I decided to just take it easy and rest in between. It was also a scheduled rest day. I didn’t feel any pain from Thursday’s run, just normal soreness.

Saturday

60 minutes of Anasura yoga

3 mile run (10:00 pace)

I did the tough class I did on Tuesday again, and again it was a workout! Yoga always makes me feel great afterward, and this was no exception. Later, I went for a short run through park trails.

Sunday

Rest day! I’m a little sore from yoga/running yesterday – a good sore though! I’m going to take it easy today and then hopefully back to my normal plan for next week:

Monday: 3.5 mile run
Tuesday: 35 minute tempo run
Wednesday: 3 mile run
Thursday: Rest day (yoga)
Friday: 3 mile run
Saturday: 7 mile long run
Sunday: Rest day (yoga)

What I learned this week:

  • It is better to err on the side of caution, listen to my body, and take an extra rest day rather than run through pain and risk injury.
  • Yoga can give me a great workout – and I feel great after doing it. It also helps with stress and is a good option if I am sore or need an extra rest day.
  • I am able to push myself. It hurts, but the rewards are so worth it.
  • Just because I don’t feel 100% on a run one day doesn’t mean I am “losing fitness”; I have to remember the good runs I’ve had in the past week too.

I’m ready to take on Week 4!

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Have a great Sunday!

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Today I had a great run! I decided not to do my speedwork on the track, but to do more of a tempo run instead. I did a 4 mile loop and pushed myself pretty hard – I was so excited to come back and calculate my pace, and it was 9:10 per mile! That’s a great pace for me, considering my 5-K pace is around 8:15-30.

I also took a chance and wore a workout shirt that I literally bought 3 years ago for “when I’m skinny enough to wear it” – well, enough with that! I wore it today and at first I was a little self-conscious, but by halfway through my run, I was working so hard that I didn’t even have time to think about how I looked! When I got back from my run, I felt great and confident – not because I am finally “skinny enough”, but because I am proud of myself for pushing myself.

Run Stats:

Time: 36:42

Distance: 4.00 miles

Pace: 9:10 min/mile

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Lunch was a yummy Gardenburger hummus wrap with carrots and almond butter and three little pierogies my friend made yesterday. I had a yummy GM to drink.

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Come back tonight for:

1. Flax Pak review

2. Gardenburger GardenVegan review

3. A surprise product review

And more!

My mom is driving up to visit me today, so we’re going to go check out the Farmer’s Market in the next town over and go out to dinner.

‘Til tonight,

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Ouch! My legs are SORE. I went for a great run today through the park trails, about 3.5 miles, but my knees are hurting a bit now. I have a speed work day on the track scheduled for tomorrow, but unless I feel miraculously better, I think that I’m going to have to push that back and do yoga/cross-train a bit on the elliptical tomorrow instead. My body is speaking, and I’m going to listen to it!

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Run Stats:

Duration: 35:58
Distance: about 3.5 miles

I felt a little sore the first mile, but after that I felt great – I made sure to walk down any steep downhills and mostly avoided hills to protect my knees, but I pushed myself on the second half of the run and it felt really good to fly along the trail like that!

When I got back from my run, I was starving. I was going to try my new Gardenburgers tonight, but instead made a quick go-to meal of mine: a pita spread with pb, topped with a sliced banana, and folded in half. I had a gala apple on the side. Not long after that, I made some dessert: one tofutti cutie (peanut butter flavor) with one tablespoon of White Chocolate Wonder PB. Today’s snacks were a Peanut Butter Cookie Larabar before lunch (delicious! Will be buying this again!) and a mini ClifBar around 9 p.m.

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track

Source

I was planning on re-capping last week’s half-marathon training, but I feel like talking about rest days and listening to your body instead. The first paragraph of this post sounds very positive, like it is easy for me to take a rest day. Well, it sure isn’t! Even now, I am second-guessing myself about it.

One side of me thinks that I’ll be fine, it’s just soreness, I just need to push through the pain! I’ll get my speed work day out of the way, and then I have a shorter run Wednesday and a scheduled rest day on Thursday. I can make it until then! I already made one change to my running plan last week/this week, and I really shouldn’t screw around with it any further!

The other side of me has these facts.

1. My knees hurt. The pain isn’t terrible, but it’s bad enough that I have to limp a bit to go down stairs.

2. Running repeats around a track with knee pain is not going to help with my training. I am at my best for training when I do not feel pain. It is okay to feel sore, and I do feel sore – but not pain, which is what I am feeling in my knees today. Running speed work with pain could make this minor pain, which will probably go away if I just take a rest day, turn into something more serious and lead to taking more time off than just one rest day. It could even turn into an injury that would prevent me from running my marathon!

3. I talked with a friend who lives in my house who pushed herself too much running and didn’t take enough rest days. She now has chronic knee pain and has to be very careful about her running. I love that I don’t have any recurring running injuries and I would like to keep it that way.

4. No training plan is set in stone. I found my training plan online. It is a good plan for the average intermediate runner. However, it is not Lindsay-specific; it was not designed especially for me, so how in the world could it be the perfect plan for me that I absolutely must follow? Reason: it’s not! Adapting the plan to suit my own needs and my own body will not be harmful; it will be helpful! As long as I use the plan as a general guideline, which I am, I will be ready for my half-marathon.

Obviously the logical thing to do is to take a rest day. It is the perfectionist in me telling me to stick to the schedule, to push through the pain! But tonight, I’m not going to listen.

I’m going to make a commitment not to run my speed work tomorrow.

Instead, I will cross train on the elliptical and do a yoga video. I will tentatively adapt my plan for this week to:

Tuesday: cross train, yoga
Wednesday: 3 m easy run
Thursday: 6×400 at 5-k pace
Friday: cross train, yoga
Saturday: 4-6 mile run

I am a bit anxious about this, but I’m sure that it is the right thing to do, and I will just have to stick out the anxiety! I’ll update tomorrow on how it’s going 🙂

Good night everyone!

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After class, I walked to the post office to check my mail, and guess what arrived? I’ll give you a hint: as soon as I opened it, I immediately made a smoothie!

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That’s right, my new blender! We have two cheap ones in the house I live in, but they get abused often and aren’t for the serious Green Monster making that I have in mind! 😀 I couldn’t get it open and washed out fast enough before I was throwing in ingredients

Lunch-time smoothie:

  • 6 frozen strawberries
  • 1 kale leaf
  • 2 c baby spinach
  • 1 ripe banana
  • 1 c soy milk
  • 1 Flax Pak (to be reviewed soon!)
  • 8 ice cubes
With a July-4th-themed straw from a package that my mom sent me!

With a July-4th-themed straw from a package that my mom sent me!

The rest of lunch consisted of a plate of carrots and Mary’s Gone crackers with a scoop of almond butter and 2 tablespoons of garlic hummus for dipping, with a cup of cantaloupe on the side.

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I didn’t get back from classes until 2 p.m., so I was hungry and ate my lunch right up. I’m still deciding what I’m going to do for exercise today. I have a 3.5 mile run scheduled for my half-marathon training, but my knees and legs are pretty sore from yesterday’s run, so I’m thinking that I will either run on a very soft surface (park trails) or do some cross-training on the elliptical, especially since I have a speedwork day tomorrow.

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Truly “Calci-YUM”

While talking with my new nutritionist about calcium intake, she said, “I have the greatest calcium supplement that will make sure you never miss a dose!” and pulled out this bag:

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Now, I have tried Viactiv and assumed that this would be similar – some fake chocolate, powdery tasting chew. I’d rather just swallow a pill! I reached in to pull out a dark chocolate “disk” and was surprised – it actually looked like a piece of chocolate!

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I still wasn’t convinced. Sure, it might look like a piece of chocolate, but I’ve learned, especially from Green Monsters, that you should never judge taste by appearance! I flipped over the package and saw that for one disk, I would get 30 calories, 2 grams of fat, 100 IU of Vitamin D, 40 mcg of Vitamin K, and 500 mg of Calcium. Now, I was pretty impressed by those stats, so I decided to give it a nibble…

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YUM!! It tastes just like my Green & Black’s dark chocolate bar that I have a few squares of after dinner! I am picky about dark chocolate, and I give this 4.5/5 stars for chocolate, and 5/5 stars for a supplement! These are made by Adora and can be found at selected stores including Whole Foods and GNC. They also make a milk chocolate disk.

Because the body can only absorb so much calcium at one time, it is important to stay aware of when you are taking calcium supplements. For example, after my meal from last night (tofu, broccoli, pasta, cheese) would not be a good time to take a supplement because my meal was fairly high in calcium, so my body wouldn’t be able to absorb the extra calcium from the supplement. A good time to take these might be with an afternoon snack or an evening dessert. I’m putting them on my list to pick up next time I go to the Co-op!

See you tonight for my Week 2 Half-Marathon training re-cap 🙂

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Today was my scheduled 6 mile long run. Luckily, when I woke up this morning, the rain had cleared and it was sunny and breezy outside! By the time I finally got out to run, it was about 72 degrees – a bit warm for my taste, but the breeze helped keep me cool.

For pre-run fuel, I had a bowl of Nature’s Path Flax Plus Multibran Cereal with organic jumbo raisins and about a cup of soy milk.

cereal with raisins and soy milk

I ate around 10 and went for my run around 12, and I was hungry! I thought about eating a small snack before heading out, but decided against it and I forgot to bring my Luna Sport Moons that I was going to try out. A lesson for next time. I think I’m going to look into getting one of those belts that holds water or a CamelBak, because as my long runs start increasing in miles, I know that I need to stay hydrated.

Running Stats:

  • Time: 1:07:12
  • Distance: 5.8 miles
  • Pace: 11:35 per mile

Needless to say, when I got back, I was starving! I fixed up a green smoothie:

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It contained:

  • one leaf of organic-grown kale
  • 2 cups organic spinach
  • 5 frozen strawberries
  • 1 ripe banana
  • 1 c soy milk
  • 2 c ice (I wanted it cold with lots of volume!)

Alongside, I had a cashew butter & strawberry jam sandwich on an Arnold’s sandwich thin and a side of honeydew melon.

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For dessert, I had half of a “Vegan Nirvana” cookie from the bakery in town, Lou’s. They are made with pumpkin, dark chocolate chips, walnuts, and cranberries. Delicious! I had a spoonful of white chocolate pb on top.

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Later on today:

1. Results of grocery shopping Sunday!

2. Research on hydration methods during a run

3. An easy, yummy, vegan pasta recipe!