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| Opie napping on my jogging shoe |
Friday, April 20, 2012
Taking It Easy
Monday, April 9, 2012
Plant Based Athletes
One of my favorite quotes is from Pam Popper, PhD "you build muscle in the gym not from your plate."
One of the myths out there is that you must eat meat to build muscle and to sustain you in endurance training. People are so fearful of carbs, but carbs are what give you energy so that your brain will function and carbs sustain you through your workouts, it is those workouts that will in turn build muscle. (And, of course burn the fat away.) But, when I say carbs, I am specifically talking about whole food, plant based carbs. Sweet potatoes, organic corn, rice, quinoa, millet, oats, squash, beans, peas, fruit, etc. Not the standard American diet of white bread, white pasta, processed and fried everything.
Eat whole grains, whole foods and enjoy your carbs! Eating a variety of whole, plant based food, and eating until you are satisfied will ensure you get enough of all the essential nutrients. (Yes, it might be wise to occasionally, supplement with B12 and vitamin D) As an athlete, you do need more protein, carbs, etc than the average person. But it is about needing more calories in total not just specific nutrients. As you workout more, you burn more calories, and you will need to eat more. If you stay focused on eating a variety of whole, plant based food and eating until you are satisfied, you will naturally be eating more protein and all the nutrients that your body needs.
This blog post just hit my email today: Where Do You Get Your Protein?
As I am not a nutritionist or a Doctor, I will not pontificate further but below are a few examples of plant based athletes. I look to these people as inspiration. They all eat a plant based diet and achieve extraordinary physical accomplishments from ultra marathons to the Tour De France. Read what they have to say about being fueled by plants:
Ultraman- Rich Roll
Tour De France Cyclist - David Zabriskie
Triathlete - Rip Esselstyn
Vegan bodybuilder - Robert Cheeke
Professional Triathlete - Brendan Brazier
Newly converted - Lance Armstrong
Other - No Meat Athlete
One of the myths out there is that you must eat meat to build muscle and to sustain you in endurance training. People are so fearful of carbs, but carbs are what give you energy so that your brain will function and carbs sustain you through your workouts, it is those workouts that will in turn build muscle. (And, of course burn the fat away.) But, when I say carbs, I am specifically talking about whole food, plant based carbs. Sweet potatoes, organic corn, rice, quinoa, millet, oats, squash, beans, peas, fruit, etc. Not the standard American diet of white bread, white pasta, processed and fried everything.
Eat whole grains, whole foods and enjoy your carbs! Eating a variety of whole, plant based food, and eating until you are satisfied will ensure you get enough of all the essential nutrients. (Yes, it might be wise to occasionally, supplement with B12 and vitamin D) As an athlete, you do need more protein, carbs, etc than the average person. But it is about needing more calories in total not just specific nutrients. As you workout more, you burn more calories, and you will need to eat more. If you stay focused on eating a variety of whole, plant based food and eating until you are satisfied, you will naturally be eating more protein and all the nutrients that your body needs.
This blog post just hit my email today: Where Do You Get Your Protein?
As I am not a nutritionist or a Doctor, I will not pontificate further but below are a few examples of plant based athletes. I look to these people as inspiration. They all eat a plant based diet and achieve extraordinary physical accomplishments from ultra marathons to the Tour De France. Read what they have to say about being fueled by plants:
Ultraman- Rich Roll
Tour De France Cyclist - David Zabriskie
Triathlete - Rip Esselstyn
Vegan bodybuilder - Robert Cheeke
Professional Triathlete - Brendan Brazier
Newly converted - Lance Armstrong
Other - No Meat Athlete
Not going as planned
March 14th I ran 11 miles successfully. According to my plan, I was going to run 13 miles two weeks later on March 28th. (My training plan is to increase mileage every other week) The week in between I took it easy. I could definitely feel things tighten up and some soreness after my 11 mile run. I ran 3 times during that week, 30 - 45 minutes each run. March 28th came around, I set my route, rested the day before and felt ready. That morning getting the girls ready for school took longer than expected, so I started later. I had a field trip to chaperone, so I decided I would run 11.5 - 12 miles instead of 13 due to my time constraint.
I did a 3:30min run / 30sec walk the entire time. The weather was perfect, I felt great. At 40 minutes, I had that feeling, "hum, not sure I am going to make it the whole way." Then at an hour, my thought turned to, "wow, I will skip the field trip and do the full 13 miles." Then 1 hour 15 minutes the pain began. My knees had a deep ache, my hips were hurting, and I could feel my IT band from my hip to the outside of my knee. I slowed my pace down. Despite the pain, I was kind of in a zone, had my rhythm down and did not want to stop. Mentally I was focused on the present moment, energized, and my lungs felt great. I was not out of breath, if it were not for the joint pain I think I could have run much farther. But at 1 hour, 51 minutes I stopped. I definitely was feeling pain from my hips to my knees.
I took Advil for a couple of days, I had a massage the next day, and she really worked on my ITBand, and hips, but the pain continued for almost a week. I did a couple of short runs and several walks during the next week. Finally after 10 days, I did an hour run and felt good. But the pain has me completely freaked out! I have spent so much time in pain and had to stop running completely for long periods of time, several times in my life. It brought me back to my real goal - it is more about being able to run every week, and with my girls than the distance I run.
During this time, both girls ran in a little race at their school. It again reminded me that I want to run with the girls and continue to be a "running" role model for them!
Look at these smiles: (Ryder, my youngest daughter is on the left in the first picture, behind her good friend)
I am going to stick with 9 - 11 miles right now for my long runs every other week. And, take these two smiling faces out on some short runs around the park.
I did a 3:30min run / 30sec walk the entire time. The weather was perfect, I felt great. At 40 minutes, I had that feeling, "hum, not sure I am going to make it the whole way." Then at an hour, my thought turned to, "wow, I will skip the field trip and do the full 13 miles." Then 1 hour 15 minutes the pain began. My knees had a deep ache, my hips were hurting, and I could feel my IT band from my hip to the outside of my knee. I slowed my pace down. Despite the pain, I was kind of in a zone, had my rhythm down and did not want to stop. Mentally I was focused on the present moment, energized, and my lungs felt great. I was not out of breath, if it were not for the joint pain I think I could have run much farther. But at 1 hour, 51 minutes I stopped. I definitely was feeling pain from my hips to my knees.
I took Advil for a couple of days, I had a massage the next day, and she really worked on my ITBand, and hips, but the pain continued for almost a week. I did a couple of short runs and several walks during the next week. Finally after 10 days, I did an hour run and felt good. But the pain has me completely freaked out! I have spent so much time in pain and had to stop running completely for long periods of time, several times in my life. It brought me back to my real goal - it is more about being able to run every week, and with my girls than the distance I run.
During this time, both girls ran in a little race at their school. It again reminded me that I want to run with the girls and continue to be a "running" role model for them!
Look at these smiles: (Ryder, my youngest daughter is on the left in the first picture, behind her good friend)
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| Sierra |
I am going to stick with 9 - 11 miles right now for my long runs every other week. And, take these two smiling faces out on some short runs around the park.
Friday, March 16, 2012
Lessons Learned This Week
Write Down My Goal
After I got home from training with Jeff Galloway (3 weeks ago) I wrote down on my calendar when my long runs would be and how far. This week, I ran 11 miles. If I had not written that down, I would have not have finished my run because of the rain. But I had seen it on my calendar for 3 weeks, visualized it, and realized I didnt have another time this week that I could achieve my goal!
Gear
I need a good light weight rain jacket - I ran yesterday in horrible rain, so I know I can do it now and will do it again! But a cotton t-shirt is not what I want to wear while running in the rain. A hat would have been nice too.
Phone
Bring it on long runs. When the thunder storm hit I did get a little scared and realized a phone would have been nice.
Strength Training
Do not do a lot of leg exercises two days before a long run. I thought the day off between would give my legs enough rest. I was wrong. My legs got very sore on my long run. Jeff suggest that running is enough exercise for your legs, you do not need a lot of strength training for your legs. - I am a slow learner.
Food
Bring something on a long run. I have never carried food or water on a long run, even when I did half marathons. But yesterday taught me that I need to reconsider. One suggestion Jeff made is sugar cubes - basically sugar that is easy to digest. He also recommends Accelerade products, but unfortunately I am allergic to some of the ingredients. I need to find something that will work for me.
Run/ Walk/ Run
It is working for me!!! Day after my long run, I feel good. I do have a few aches and pains, but nothing bad, just a little sore. Which is probably normal given it has been 10 years since I ran 11 miles!
After I got home from training with Jeff Galloway (3 weeks ago) I wrote down on my calendar when my long runs would be and how far. This week, I ran 11 miles. If I had not written that down, I would have not have finished my run because of the rain. But I had seen it on my calendar for 3 weeks, visualized it, and realized I didnt have another time this week that I could achieve my goal!
Gear
I need a good light weight rain jacket - I ran yesterday in horrible rain, so I know I can do it now and will do it again! But a cotton t-shirt is not what I want to wear while running in the rain. A hat would have been nice too.
Phone
Bring it on long runs. When the thunder storm hit I did get a little scared and realized a phone would have been nice.
Strength Training
Do not do a lot of leg exercises two days before a long run. I thought the day off between would give my legs enough rest. I was wrong. My legs got very sore on my long run. Jeff suggest that running is enough exercise for your legs, you do not need a lot of strength training for your legs. - I am a slow learner.
Food
Bring something on a long run. I have never carried food or water on a long run, even when I did half marathons. But yesterday taught me that I need to reconsider. One suggestion Jeff made is sugar cubes - basically sugar that is easy to digest. He also recommends Accelerade products, but unfortunately I am allergic to some of the ingredients. I need to find something that will work for me.
Run/ Walk/ Run
It is working for me!!! Day after my long run, I feel good. I do have a few aches and pains, but nothing bad, just a little sore. Which is probably normal given it has been 10 years since I ran 11 miles!
Thursday, March 15, 2012
Fair weather runner - no more
I was inspired when Jeff Galloway told me that weather does not stop him from running. I tend to agonize over the weather channel before a run. I do not like to run in the cold or rain. As much as I do not like the treadmill, I will succumb if the weather is not good.
Today was my long run day. My goal was ELEVEN miles. I was really excited to increase my mileage, but also very nervous. I have not run eleven miles since my last half marathon in 2001!! I fortunately had a friend who joined me for half of the run. Wow, does running with a friend make the time go by so much faster.
I planned ahead and charted out eleven miles. I set my timer to 3:30 for running and a 30 second walk. The first 5 miles flew by as my friend and I chatted. I had checked the weather and thought it was suppose to be a beautiful day. During the first 5 miles it sprinkled a few times, but nothing bad. I will say however, the old me would have turned around and headed home. But it was warm out and I was busy talking.
My friend turned off and headed home and I continued. It started raining again. I quickly began to realize why stores sell those super light weight rain jackets. They always seemed like a waste of money to me. But in this rain, I really wished I had one. I continued and the rain stopped. I started laughing to myself and thought I could not believe I was actually out running in the rain and had not turned towards home- I am no longer a fair weather runner. Then, the rain gods decided to get their laugh. The sky opened up and DUMPED rain on me. Buckets of rain. I realized I was very far from home, I did not have my phone, I did not know anyone who lived on the street, so my only choice was to continue. As I am weighing all my options I also realize this was my only chance to do a long run this week. I had to stick with it. The rain gods had to throw one more at me with a few big pops of thunder, and finally they stopped. Ahhh... no more rain.
My plan was to continue at 3:30/30 for as long as I could, but give myself the option to go to 3 min run / 1 min walk if I got too tired. With the rain, I kept it at 3:30/30 to get home faster. During the thunder storm I picked up my pace, which after 9 miles was a mistake. At 9, I did start to look at my watch more, started feeling my back, my IT band, oh and I got really hungry. But I continued. My last half mile was awesome. I had achieved my goal, despite the weather, not having the right gear, and getting tired and hungry. I did it!
I came home dried off, made a bowl of oatmeal and frozen raspberries. Then I discovered a small animal on the back of my head. Not really, but look at what the rain and constant movement of my ponytail did to my HAIR. As a bonus, I got the best arm workout I have had in awhile. It took 45 minutes of combing to get this dread out of my hair.
Today was my long run day. My goal was ELEVEN miles. I was really excited to increase my mileage, but also very nervous. I have not run eleven miles since my last half marathon in 2001!! I fortunately had a friend who joined me for half of the run. Wow, does running with a friend make the time go by so much faster.
I planned ahead and charted out eleven miles. I set my timer to 3:30 for running and a 30 second walk. The first 5 miles flew by as my friend and I chatted. I had checked the weather and thought it was suppose to be a beautiful day. During the first 5 miles it sprinkled a few times, but nothing bad. I will say however, the old me would have turned around and headed home. But it was warm out and I was busy talking.
My friend turned off and headed home and I continued. It started raining again. I quickly began to realize why stores sell those super light weight rain jackets. They always seemed like a waste of money to me. But in this rain, I really wished I had one. I continued and the rain stopped. I started laughing to myself and thought I could not believe I was actually out running in the rain and had not turned towards home- I am no longer a fair weather runner. Then, the rain gods decided to get their laugh. The sky opened up and DUMPED rain on me. Buckets of rain. I realized I was very far from home, I did not have my phone, I did not know anyone who lived on the street, so my only choice was to continue. As I am weighing all my options I also realize this was my only chance to do a long run this week. I had to stick with it. The rain gods had to throw one more at me with a few big pops of thunder, and finally they stopped. Ahhh... no more rain.
My plan was to continue at 3:30/30 for as long as I could, but give myself the option to go to 3 min run / 1 min walk if I got too tired. With the rain, I kept it at 3:30/30 to get home faster. During the thunder storm I picked up my pace, which after 9 miles was a mistake. At 9, I did start to look at my watch more, started feeling my back, my IT band, oh and I got really hungry. But I continued. My last half mile was awesome. I had achieved my goal, despite the weather, not having the right gear, and getting tired and hungry. I did it!
I came home dried off, made a bowl of oatmeal and frozen raspberries. Then I discovered a small animal on the back of my head. Not really, but look at what the rain and constant movement of my ponytail did to my HAIR. As a bonus, I got the best arm workout I have had in awhile. It took 45 minutes of combing to get this dread out of my hair.
Friday, March 9, 2012
Second Week
This week I ran an easy paced 45-minute jog. Today I ran for an hour but did 3:30 run and 30 sec walk. I will do one more run this week and save up for my long run next week.
Jeff spoke a lot about nutrition during the two days at Lake Lanier. As I increase my mileage, I will also have to increase my calories. I plan to continue eating gluten free / vegan but will have to eat a lot more food. As I go past two hours of running, I will also have to figure out what I can bring to eat while I am running, and afterward for recovery. So far, after a race I like bananas and oatmeal. Oatmeal is a great source of carbohydrates and protein. Before a race I generally just have coffee and maybe a banana. I did make my own “energy bar” the other day, I liked it but no one else did. I blended dates, cocoa powder, chia seeds, and peanut butter together and baked it at 200 degrees for 1.5 hours. Again, I cant recommend it, but I may make it again just for me!
Gear
Jeff told us about a new fabric that actually heats up as you sweat. After the shoot, I immediately went to Phidippides to find the product he mentioned. The fabric, called breath thermo is made by Mizuno, similar to the one here. I ran the 10k in that top with one more layer over it. It does in fact heat up. It was FABULOUS. I highly recommend it, I am cold all the time, and for it to keep me warm in 35 degree weather during the race was a miracle.
Shoes - Shoes are CRITICAL component of running pain free. The best advice I would give is to go to Phidippides and let them fit you. (I have been going there for years, not just since meeting Jeff!) They are professional shoe fitters there! I just got these new kicks, also by Mizuno. I LOVE them.
Intown 10K
Four days after my first long run was a 10K that I had previously signed up for. One of the many things I love about our neighborhood are all the road races that begin literally out my front door. I run in a lot of 5K races, but have not attempted a 10K since the Peachtree Road Race in 2010.
I used to run with friends before my last onslaught of injuries. For a year or more I would join a group of moms at 6am and run in the neighborhood. I loved that time to catch up with friends and it was a great way to start the day. But since my injuries I have been afraid to run with others, I did not want to slow anyone down, and I was afraid I would try to stay at their pace and get injured again. So, when I saw a group of friends at the 10K start I moved way back so I would not be tempted. I w uncertain as to what my race pace would be and decided if I ran with others I would probably run too fast.
It was FREEZING outside; it took all that I had just to stay at the start line. The race finally started, and I kept to the side and tried to focus on keeping a steady pace. For the first race ever, I did succeed at keeping a steady pace, as I looked at the clock at each mile, I was keeping right at a 7 minute, 45 second pace. I was extremely happy to run the whole race sub – 8 miles and still feel good. I have run 10Ks faster and I have run them slower. But sub – 8 and still feel good? That is what it is all about!
Now maybe I can run with others!
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