Tempo NO. ONE

Distance: 5 mi
Duration: 45 min
Time of Tempo: 6:09

So I warmed up and tried this whole tempo run thing today. I'll be honest it scared me alot to have to run fast for so long, but I just went at a pace I thought I could keep and ended up with a sub 7 time. I was blown away, I was afraid i wouldn't make 7:15. I am really happy about this run, but want to run at a track for a more accurate mileage measurement then map my run.

Fartlek No. 1

Distance: 5 ish mi
Duration: 40 min or so

I went out and warmed up for about 15 minutes and then took a short break and got into my fartleks. Each of my fartleks went great I felt like i was pushing at a good pace and working hard. The last one was kind of difficult but i knew that I needed to push it out to get ready for that tempo run.

Food After: salmon and chickpea salad

Going the Distance

Distance: 7.9 mi
Duration: 1 hr 3 min
Time of Day 7:45
Shoes: Vibrams

This being the longest run I have done since the half last year, i went into it with some jitters. I tried to stretch real good and be cautious what I ate today. The run felt like it had started off slow, but somewhere down the line I must have really kicked it into gear, because i was very happy with my finishing time and maybe my best pace yet. I think going barefoot on Friday really helped alot with form and speed today. I am definitely planning on trying to do 3 barefoot runs this week, I am seriously considering running the two races barefoot. Why because I  can thats about it. Starting to see a great boost in energy these past few weeks from eating a close to raw diet and having fish every once in a while. I am working on making a new food pyramid info graphic using the thrive book information. Not sure what it will include quite yet but have an idea on what it will look like. Should be posting that soon. Also probably have had a salad or two each day, really helps with stomach issues.

Week In Review

I am happy with my week! I missed a run on tuesday - which I regret. I tried to make up for it by running a little longer on friday. Saturday I was glad for the break because my ankle was bothering me and was clicking a lot. Even so, my distance run went great today. I just focused on running my natural pace and even though I had a horrible cramp for miles 2, 7, and 8 . . . I ended up with 7:45 pace on a course that included some semi-severe hills throughout.

I ran in my vibrams all week, including during my tempo run. I realized - what we have been doing is not a tempo run ... its actually called a fartlek. SO, my fartlek went really well this week. I did 60-30-60-30-60-30-60-30-60 to equal a total of 14 minutes in addition to the 15 min warm up and cool down. I felt in control the whole time and even felt like vomiting at one point - which is a good sign of hard work. I got some bare-footing in this week and really enjoyed it. I want to start adding it into my day - maybe it can be my own 10 min morning run.

I am mostly happy with what I have been eating - its great to be at home with a stocked fridge and pantry. I made an amazing avocado salad this week with sauteed almonds & cranberry raisins. I also warmed the avocado for a bit last minute in the pan with some oregano, salt and pepper thrown in and it was kind of AWESOME. It was a big hit over here. My mom loved it. I also donated all my books to the used book store in ferndale, got some store credit, and picked out two veggie cook books in return. Looking forward to cooking some new fun meals.

Reunited and it feels so good

Time: 39:50

Duration: 4.75 mi

Time of Day: 7:15

Shoes: sans shoes

Ahh today I decided to shed a layer and go for a run with out my shoes or vibrams. It was my longest full workout without shoes since somewhere last fall. After about 15 minutes I realized what it is I love about running barefoot: its just the feeling of being so light and I actually feel like instead of feeling like the wind is blowing against me that it is blowing with me. I am very happy I got out for this run today, it really made me smile.

Tempo Run 3

Distance: 5.5ish
Time: 45 min 1:30 - 1:45 - 2:00 - 2:15
Location: Wyndham

I took a break yesterday things were getting to routine around here, so i needed to break it up a bit. Today being thursday I ran my tempo run at the splits posted above. Man was it tough. I think that kickin straight into 1:30 is tough to do. I think I will keep the same tempo for next week. I warmed up for 15 minutes and then cooled down 15 minutes, did the cool down barefoot it was great to free my feet again.

Scott Jurek Interview.

http://www.thekathleenshow.com/2010/06/19/scott-jurek-interview/

Jun 22nd

Distance: 4
Time: 33:50
Location: wyndham
Time of day: 7:20


Food before: banana and some almonds

Just a little bit of food before the run caused me to have stomach problems around the 30 minute mark, so i made the decision to stop my run. I now know that I can not eat anything before I run unless it is at least 2 hrs before.

Food after: Pinto beans,red pepper, guacamole, corn,tomatoes,onions,quinoa burrito.

June 21st

Distance: 5 miles
Time: 41:31
Location: Wyndham 5
Time: 7:00 pm

I ate a late lunch today and had some food before I left for my run also. I think that it caused me to be a bit sluggish. Although my time and my split came out to be ok, I just felt slow and sluggish out there. The new Wyndham loop route was great, I really enjoyed getting out at 7:00 pm as well.

Long Run no. 2

Distance: 6.9
Duration: 57:31
Location: Kensington Loop 7
Time: 9:15
Humidity: 65%
Temperature: 84

Food Before- Salad and beans 6 hours before

Started off great, really felt b/c I took an easy run yesterday that it was helpful for my workout today. I realized today where my mile markers are along my route which helped me keep a good pace and have an idea where I was. Not until about my 5th mile did I really start feeling it. The pain kicked in and my pace went down, so I tried to focus on form and get back my speed. After the run I stretched really good and drank a nico coconut water to replenish myself. I didn't feel completely lethargic after the run so I would say it was a good run and recovery.

Food After- Salmon, black bean, sunflower seed, hemp seed salad with italian dressing.

Sunday Post

I plan on posting once every sunday, to review my week and my data from map my run.

Overall, i'm not very happy with my effort this week because I have been slacking on strength training, and I missed two days and my order of events got mixed up. But I plan on doing better this next week on that and finding a strength program to follow. Long run this week was 7 miles but made it more for a 7.68 mile run. Looking forward to upping my mileage and getting stronger!

We need more images on this blog, I think I might try photographing what

I eat for dinner or lunch afterwards.

Quick Run

Distance: 3.6
Time: 30 min
Time of Day: 8:00
Humidity: 67%  
Temp: 85

This was a quick run to get out and sweat a little before Sunday's big run. I had no planned destination, I just knew that I wanted to go for a 30 min run. I wore my saucony shoes because my vibrams were all wet. On the run I discovered a new area with a little more shade and scenery, I am going to try to include that in all of my runs for now on.

Food: Found tunies today, what an amazing store. I just need to find some recipes I want to try out of thrive and try to figure out what foods I want to start having on a consistent schedule, b/c tunies has it all. Hemp milk, lentils in a can, nico coconut water. Pretty excited about this store.

Public Profile for Map My Run

http://www.mapmyrun.com/user/472127688160475121/alianne86

Can i have yours too?

Um yeah...

Man i wrote a novel down there. Oops.

Tempo Run

My schedule was crazy this week. Did i mention that??

Hence today, my day off, i did my work out for the week.

Time - 41:30

Location - Ferndale

Distance - 5.5

Time - 10:00 am

I felt pretty good today. This definitely went better than my last tempo run, where i struggled to get ready in my warm up. I think these longer intervals were nice - so good job jon duke on selecting them. it gave my body time to warm up to be able to really push it for the 2 min portion. I did the 15 minute warm up, then stopped for maybe two minutes to stretch and swing my legs a bit. In the future I think we can start doing some drills and a few sprints to really get our legs going in this portion which would make our tempo runs go a lot smoother. I can work out a routine for this.

For the tempo run, instead of last time where i just tried to go really fast - i focused on keeping good form, and running smooth but HARD. (if that makes sense... ha). I think I did pretty well. It is my goal to fall back to normal running pace in between the fast tempo parts - where right now i am obviously hard of breath and am moving slightly slower than jogging pace for the in between reps.

I wore my vibrams today and they worked well for me. I am concerned about my knee still but its not hurting at all.

The two minute rep was the hardest by far, but even through the last 15 seconds i made sure to keeeeeeep pushing until time was up. I am happy with my effort but still would like to go faster - but i just dont think im in shape enough to push any harder yet. Oh well! This will come in time. For now i can do what i can do.

The cool down was nice and i took off my shoes for the last ten minutes and ran barefoot just to see what all the hype was about ;-). Enjoyed it and i realized that it makes all the difference to not wear the vibrams. I thought that wearing the vibrams simulated barefoot running, but you REALLY watch your step when you are barefoot and i could feel my form instantly change when i took off my shoes and i enjoyed it. I feel like sometimes i zone out and still hit my heel in my vibrams.

Anyway - happy with improvement on the tempo today.

Need to get back to consistent running and also do some pilates already, sheesh.

anyway, i really want to keep up with map my run so here it is:

http://www.mapmyrun.com/view_workout?w=325127696649516437

FOOD FOR TODAY -

before i ran i wanted some energy and all i had was some trail mix so i had a small handful of that. then after i had two eggs with a tomato mixed in with two slices of buttered toast. Is butter bad for you? Well i didnt care today ha because it was delicious :-). But I hope to make good decisions for lunch here later today too with some sort of bean dish, veggies, and hopefully some quinoa if i can get to the store. Also want to buy more fish.

Chi Run

Time - 36 minutes

Location - Chicago

Distance - 4.44

Time - 9:30 am

The last run i didn't log was my jog in Chicago on thursday morning. It was a great run along the paved path along the water. Speed was great and I enjoyed the breeze off lake michigan. no complaints as far as pain goes - it was simply an awesome run.

For breakfast after we went out and i got a spinach and feta omelette with rye toast and opted for fruit instead of fried potatoes for a side. Also had almost two cups of coffee. I am slowly cutting down on coffee consumption though . . .

http://www.mapmyrun.com/route/us/il/chicago/135127696704742370

Mapmyrun.com

I strongly suggest putting your workouts on the blog and on mapmyrun.com it really helps with keeping track of everything. As you can see  there is a calendar of your workouts and it also says how far you ran this week and total.

June 17th

Distance: 5 miles
Time: 42:20
Temp: 80
Time: 6:30
Area: Kensington loop 5
Food Before: Banana and goldfish

A simple run back in my vibrams. It felt real good, I think that I was at a much slower pace than normal, especially because of my time. But thats ok, i felt good the whole time and had a lot of energy afterwards. I tried to not look at my watch so much and tried to gauge my own splits so I can listen to my body more carefully and train it to go a certain pace.

Food Immediately: Hommus with pita chips
Dinner: Quinoa garbonzo, and black beans

Second Tempo

Distance: 5.5ish
Time: 43:20
Temp: 84
Time: 8:30
Food Before: Hummus and Pita Chips 2 hrs before
Shoes: Saucony Running shoes

The first 15 minutes went by great and then I somehow got confused on where exactly I was. As soon as I conquered that confusion I got going on my tempo runs. I did 1:15 on/off 1:30 on/off 1:45 on/off 2:00on/off making it a total of 13 minutes for the tempo run. I kept a pace that was more reasonable this time, probably about a 7:35 split instead of whatever I was running last time. I managed to settle back into my normal pace throughout the whole tempo session. Then I went and threw off my running shoes and reunited with the old barefeet again. It felt so good, rough on the cement but just so natural. I think i will continue to do that for all my tempo runs until I am ready to shed the shoes again.

Food immediately after: banana smashed up with hemp seeds and almonds

Dinner: Linguine and marinara sauce with a side salad

June 15th

Distance: 5 miles
Time: 43:45
Area: Kensington 5
Temp: 85
Time: 8:15

Since I have not blogged for a few days I forget how this run went, I remember feeling slow and finishing under pace.

Beach Run

TIME: 36 minutes

DISTANCE: about 4 1/2

PLACE: Vermilion, OH

TIME: 7:30 pm

Got my run in today in the middle of my road trip back from NYC. Have been feeling guilty about my poor ability to manage runs while on vacation so it made me happy especially to stop in this beach town and run. At about 15 minutes in I tried to focus on my form more, and around 20 minutes I started to really push the pace past my comfort level and I finished strong. Jumped in lake eerie when done - felt good. smelled bad.

FOOD today - breakfast was capn crunch knock off. the kind in a bag. ha..

mid morning snack of a thing of apple sauce and actually more apples from mc donalds accompanied by a coffee.

lunch - foot long veggie sub and chips. yyyyeah i ate a whole foot long. also had a pop with lunch for caffeine but was thinking that maybe i should have found a different solution to give me energy because the pop just ended up making me feel like shit.

dinner - just snacked on trail mix after my run because i wasnt hungry after big lunch. i think i like having a bigger lunch and smaller dinner. may continue to work this way, but really i still need to make sure im eating substantially. trail mix just doesnt cut it when it comes to nutrition. I need to do more research on a balanced diet. I feel lacking lately. I need to start buying more fish especially, and lots of fruits and veggies and beans and quinoa, start collecting recipes, and growing herbs. More goals. Hopefully I act on them . . .

Why am i still awake? I'm exhausted. But I wanted to write this before i went to bed because i know my next two days will be even crazier and who knows where ill be dragged too.

i do NOT like skimping on the blog.

did not run today

but i think i walked a marathon.

June 14th

Distance: 5 miles
Time: 40:40
Area: Kensington Loop 5
Time of Day: 10:30
Temperature: 86

Food Before: toast and sunflower butter two hours before

Well I got out a little late, but i wanted to run before I went into work. So it was hot, it may have been a lower temp than last night but it was so humid. The first 20 minutes were rough, and the last 20:40 was rougher. I tried to stay hydrated but it was tough to do. I like to think I kept a good pace, but its hard to tell sometimes, hopefully monitor that closer somehow. I was more than happy to be done with the run today.

Food after: A quick lunch of noodles, salad, and potatoes

Woot 28.5 miles this week

Distance: 7 miles
Time: about an hour
Area: Kensington loop
Time of Day: 8:00 pm e/t
Temperature: 88

The first 20-30 minutes of this run felt absolutely great. I was running at a great pace and feeling good doing it. About the time I got back to Wiles rd I really felt it kicking in and it became a mental challenge to continue on. I had a small bottle of water to rehydrate every 15 minutes, which really helped. At about minute 35 I stopped my watch and forgot to restart it, so I lost track of time, which angered me and through off the second part of the run. In the end I tried to push it out the best I could. Had a great stretch afterwards and a large meal of salmon, salad, pasta w/ sauce, and some apple crisp stuff. Pretty sore and tired right now but happy to of completed almost 30 miles this week.

Prospect Park Run, New York

Time- 1 hour

Distance - who knows! hopefully 7

Time - 11 am.

Distance Day!

Ran in my vibrams today.

I headed out down the road to Prospect Park.

I ran around on the interior trails as much as possible.

There were some awesome winding trails but they were also kinda hilly in places so for the second half hour of my run today I kept to more flat trails because I was feeling it!

I had a rough middle of my run. From 30-40 I was a bit tired and felt my pace slow, but I just focused more on keeping my posture up and I reminded myself that every minute that I run now is a minute that I know I can do in the marathon! And also I told myself to just get through it because this is my one chance this week to do my long run so I better do it right.

I'm eating a post run apple sauce, and plan to have my eggs and toast for breakfast after. I have stuff to make a tuna salad sandwich lunch, and for dinner - who knows.

Health benefits of apples! Anti inflammatory, energy boost, source of fiber and anti oxidants.

http://www.ehow.com/facts_4830053_health-benefits-applesauce.html

Also, I picked up some coconut juice at the store yesterday ha -

It has electrolytes! Perfect for after a run which is why I will probably have it now . . .

http://holistic-nutrition.suite101.com/article.cfm/health_benefits_of_coconut_water

Oh by the way its hot here run in Kentucky

Distance: About 5 mi
Time: 41:50
Area: WKU campus

This was a great run, it was hot and humid as can be but I had a few beers the night before and it was just nice to sweat it all out. I definitely relaized that I need to run at night or early morning down south, the temperatures are unbearable. The run went good, nice to see the WKU campus and to run in the morning before driving more.

Food after: Directly after applesauce with hemp power mixed in and water.

                  Later: Jimmy johns unwich with veggies

Run on Friday

I ran 30 minutes this day and i forgot to log in my time because i had company over and it was a hectic day! I apologize in slacking recently on this blog. Also, i did not get in my pilates that day BUT i hope to get both days this next week and get back on track with training.

I think i am doing really well with my eating and I have good meals planned for today.

I made smart decisions at the grocery store yesterday and picked up some interesting stuff.

I followed my run with a lot of stretching and I plan on doing strength stuff later.

Last Run in Illinois

Distance: 4 miles
Time: 31:56
Area: Kickapoo Loop

This was my last run before I left town, So I tried to get out and squeeze in a 4 mile run before I hopped in the car for awhile. Not a bad run, decent time and pace. Since it was done a few days ago I don't remember details.

Tempo No. 1

Distance: Maybe 5.8 miles
Time: around 40 min
Area: Rock Island Trail

Intense run. I started off with my 15 minute warm up and felt great. Then I decided to take a breather and relax for a minute or two to get ready for my tempo runs. I started off with the .5 min run good and minute run good, but then I had to stop because I wasn't feeling well. So I took a few minutes to gather myself and then I was back at it. I started over at the .5 min run and then built and went all the way through the cycle. At the end of it I felt like I was holding back, so I decided to do 3 more .5 min runs as hard as a i could and then recover into a normal pace and take it home from there. I discovered that I need to go back to a slow jog instead of walking after my tempo segments, Its when you are the most tired that it is important to keep that good form. Overal I felt really good after the run, and had a great day. Later on I played two game of volleyball.

Food

Even though i haven't planned a meal yet today, i have made a couple decisions about how i want to eat.

1) i want to start eating at my dining room table. I usually head to my office or the couch but i think that if i lay out some magazines on my table, then it will allow me to do some light reading that may inspire me and also will encourage me to eat slowly and savor!

2) i want to make energy bars, like you suggested. i want to be able to get energy after my runs, especially as they get harder and i feel more depleted.

3) i want to see if i can get the juicer from my parents house because that would be great to mix in raw items and have delicious juice. especially carrot juice - mm :-)

First Tempo Run .... Ow

Distance: 5 ish

Time: 40 mins

Location: Tempo in neighborhood south of 696, east of woodward.

Time: 11:30 am

This run kicked

my

butt.

On a positive note, i look forward to vast improvement. It will be encouraging to see how much i improve as these tempo runs continue. I almost feel that we need to do more than one day of speed a week . . . . and i definitely decided that we need to end our long runs on sunday with barefoot sprints in the grass to build a bit of fast twitch fibers after a long monotonous run.

On a negative note, i'm obviously not in shape because this run just killed me. Right from the start I felt sluggish actually. I remember this feeling, and i don't like it. Its a mix of anemia (even though i am building up iron levels - im not there yet). I HATED running in my aasics, and wished i had been in my vibrams. I felt nauseous following each up tempo part of the run. I got through my 15 min warm up, and then took a one min stretch break before starting. Of the tempos, it was definitely hard to get through the 2 minutes, but i kept picking land marks to focus on to keep me going. I'm pretty happy with the pace i held even though i felt like shit. The recovery jogs in between were just enough of a tease to get my breath back before continuing on. I found a water fountain at a park right when i finished, so i was able to get some water before i headed back for my 15 min cool down.

Overall - this was a great reality check to how weak i am right now!! I look forward to building more strength and speed.

No. 5 and pilates

Distance: 5 miles
Duration: 39:58
Pace: 7:47
Place: Kickapoo Loop 5 miles

My running conditions were miserable today it was colder raining and I had that stupid water bottle in my hand again. Although I had a great run, I tried to be strict about my times for each of my miles which helped me concentrate and keep a good pace. Overall it turned out to be a good run. Afterwards I did some basic pilates and some pushups.

Recovery drink:
1        Banana
1 tsp   Hemp powder
1 tsp   Flaxseed
1        Date
1 tsp  Tea
all blended together


Lunch:

Quinoia,peppers,onions,chickpeas,cilantro,black bean salad
Strawberries and grapes
Spinach and mushrooms salad

A little bit of color on your plate makes it 10% better.

Also I was reading a book about when cooking and preparing food you should not pick at it and eat until everything is ready. Its discipline I suppose, but it makes you appreciate the food all the more.

No. 4

Distance: ?
Time: 15 minutes
Area: Detweiler Park
Sans Shoes

Today I learned how important it was to plan my run into my day. I was rushing all around town trying to take care of things, meet up with friends and still trying to fit in my run before dark. If I would of taken care of it in the morning I would have been better off. Since I was so frustrated about the run and I had to be somewhere soon, I decided just to run 15 minutes barefoot, to try to reignite that love of running that I felt last summer when I was always barefoot. I think I will definitely try to start doing more barefoot running atleast on the slower days. Overall the 15 minutes went smooth and felt great, afterwards i played 5 games of volleyball.

Aasics Run

Im going to have to start keeping track now of WHAT i am running in as well.

today was a keyano day.

im a little worried about my knee still not because of any professional opinion or specific feeling of pain - but more because i've now received the opinion of two people that it just looks funny.

either way - im going to start alternating between my vibrams and regular shoes as much as possible.

distance: 4ish

time: 34:45

loop: around ferndale

time: 6:30 pm

ran a very relaxed pace with jen around ferndale. felt just fine. felt like i was running on pillows in my shoes actually. no complaints on pain except for now that i pay super close attention to my knee i think i might be imagining a bit of pain.

easy breathing the whole way. kicked it in at the end for the rest of my street. finished the run and did some stretching as i cooled down. did my two sets of 10 push ups and 15 sit ups right away. its amazing how fast i am improving on these. ive only been doing them this week and they have become infinitely easier.

for dinner tonight, i actually have pasta on the stove downstairs right now! i should check on that. ill mix in some beans (hopefully kidney or black) and some left over veggies from lunch. Had a spoonful of peanut butter when i was done running to0 :-).

Eagle Creek Run Yesterday

Distance - 6 1/2 miles?

Time - 53 minutes

8:30 am

What a beautiful run. Went with leah and jen for most of it, then headed out alone for the last portion of my run. Rolling hills added a challenge for breathing, and also balance. It might be a good idea to add a hilly run in now and then just to keep us in shape.

Had one passerby comment on my vibrams while in the woods, which was fun.

Enjoyed the soft dirt, but did not like running on the rocky trails as much. Definitely felt that through my shoes a bit.

Overall - weather was nice, a bit chilly under the cover of the trees.

I had to control my pace, because I was so excited to be at Eagle Creek that I kept speeding up and at the end of my run my form was slacking a little so i tried to maintain it as I picked up my pace for my last 1/2 mile.

Got my series of push ups / sit ups in as well.

No. 3

Distance: 6 miles
Time: 50 minutes
Area: Rock Island Trail
Time: 1:00 pm
Food Before: Breakfast 3 hours before mostly fruit and eggs. homemade power bar 15 minutes before hand.

I started off at a real slow pace trying to build into it. At about 15 minutes in I took a sip of water that I had been carrying with me. This was definitely helpful, I continued doing this abut every 15 minutes or so. I started out slow on the run but by the end of it to make up time I was flying. Strong finish and great energy at the end. Good run overall, stretched before and after the run.

Heels are a little sore need to run barefoot to get back better form.

Food After: Ate another power bar, some nuts, and banana sunflower seed butter sandwich. Yum.

check it out

www.vibram.com has a pretty sweet intro video!!!

No run.

I didn't make it out today, it was my day off. I plan on running tomorrow though. I ate pretty well though today. For lunch I had some smoked salmon and homemade veggie pizza without cheese. Family was in town so I did a lot of snacking throughout the day. We had a tuna with avocados and tomatoes on top with a side of quinoa,red pepper, and onion salad for dinner. Good stuff.

run no 3

Distance - 4 ish

Time - 33 minutes

8:00 am

Ran the Monan today with jen n leah. Went a nice easy pace. Jen commented that my knee looked funny (beyond my strange randomly appearing scrapes) and it does seem like I have some extra fluid in one knee, which I will probably have some one look at.

The run went great - it was really fun and enjoyable to go with my sisters, and even tho it was really hot - 77 degrees - it felt good to sweat and start my day out right.

Bad day of eating for me. Started my day out right with left over rice dish in an omelette, but had a fried catfish sandwich for lunch at the wine fest, a cinnamon sugar pretzel for dinner time at the game, then half a tuna salad sandwich and potato salad from McAllisters for dinner at 10:30pm.

Growing Herbs

Here is an assortment of herbs we could buy off amazon. All we need after this is pots from the dollar store!

http://www.amazon.com/Assortment-12-Culinary-Herb-Seeds/dp/B000E7OYNI/ref=pd_sim_ol_1

Page 3

Page 2

Page 1

Groceries

I had most of this all typed up, but something went wrong. So I decided just to scan it. It is the grocery list he suggests, seems a little long to me, but when I go back in and see what the power foods are and compare the prices we will know what should be on your list weekly. I will start adding good recipes I see as well that use these ingredients.

Basic Running Plan - To Be Revised -

Here is the basic lay out for the days of the week -

Sunday - Long Run

Monday - Base / Recovery Run

Tuesday - Base + Pilates

Wednesday - Tempo Run

Thursday - Base / Recovery Run

Friday - Base + Pilates

Saturday - OFF

The base run and distance run will slowly increase over the weeks, tapering in the week before the half marathon, and also the full marathon.

The intensity of the tempo runs will also increase in reps and also time each week. I will figure these out later!

Here are the 19 weeks laid out up till the marathon:

week 1 - June 7-13 Long Run of 6 miles, base run of 4-5.

2 - June 14-20 Long Run of 7 miles, base run of 4-5.

3 - June 21-27 Long Run of 7 miles, base run of 4-5.

4 - June 28-4 Long Run of 8 miles, base run of 4-5.

5 - July 5-11 Long Run of 8 miles, base run of 4-6.

6 - July 12-18 Long Run of 9 miles, base run of 4-6.

7 - July 19-25 Long Run of 9 miles, base run of 4-6

8 - July 26-1 Long Run of 10 miles, base run of 4-6.

9 - August 2-8 Long Run of 10 miles, base run of 4-6.

10 - August 9-15 Long Run of 11 miles, base run of 4-6.

11 - August 16-22 Long Run of 11 miles, base run of 4-6.

12 - August 23-29 Long Run of 12 miles, base run of 4-6.

13 - August 30-5 Long Run of 10 miles, base run of 4-6.

14 - September 6-12 Long Run of 13 miles, base run of 4-5. 1/2 MARATHON.

15 - September 13-19 Long Run of 16 miles, base run of 4-7.

16 - September 20-26 Long Run of 20 miles, base run of 4-7.

17 - September 27-3 Long Run of 18 miles, base run of 4-7.

18 - October 4-10 Long Run of 10-14 easy miles, base run of 4-7.

19 - October 11-17 Long Run of 26.2 miles! base run of MARATHON!

More Hydration

I find it interesting that I never do this, but know its true:

Rehydrate at 15 minutes into a workout, during long workouts it is important to have a sip of water every 15 minutes. Long is considered 90 minutes to 2 hrs.

But here is the thing try not use the commercialized sport drinks.

I have been using his suggestion of mixing a 100% juice drink and water at a 1:1 ratio.

He also talks about drinking coconut water. www.zico.com may be more important in later stages of training.

No. 2 (Non) Run

I unfortunately did not get to run today. Was up too late last night (ahem!) and left early am to head to indy.

But, I feel that I was devoted to a healthy diet today.

In the 5 hour car ride to indy, I brought pita and home-made hummus and had a snack of pasta salad along the way, which during a specific phone call with a person who will remain nameless, I spilled it on my jeans!

For dinner, instead of going out we opted for a home made meal and even tho I recently declared myself a reborn vegetarian, I was flexitarian tonight and accepted the home made turkey burgers that a nice combo of spinach mixed in, accompanied by asparagus on the grill, and also a rice spinach risotto with dill, mint, lemon, garlic, onions, and rosemary I think it was. We bought fresh herbs vs using dried bottled herbs, and it smelled amazing.

Still want to try to get in my push ups and sit ups later. For now, I have a full belly.

Just a Stop Along the Way . . .

Thrive Basics. paraphrasing Brendan Brazier

Eat Throughout the day:
More small meals are better, it helps maintain energy levels and you eat less gain more.

Use 12 week plan: 
I will try to post this somehow

Drink a nutritious smoothie daily: 
Great for one of your small meals and great way to help stay hydrated throughout the day. Hydration is key to a great workout.

Eat a raw energy bar: 
Again I will post some recipes for these.

Eat a substantial afternoon snack: 
Eat a snack high in protein,high quality fats and fiber for energy and mental clarity.

Final Goal

No. 2

Time: 40 mins
Distance: 4.8 mi
Area: Jubilee State Park
Time: 6:00 Pm
Food Before: Bean tacos 3 hrs before

I started out down the main road in Jubilee Pk. The beginning of the run felt great, I was keeping a good and relaxed pace. I ran up a hill along the way probably about a mile in, I felt going up the hill and reached the top in no time. Then I ran around the park down to the castle and up to the main road again. It started raining, perhaps why I had a slower finish, but the rain felt great regenerating you could say. Overall good run. Stretched before and after.

Food After: 15 min after I ate a spinach salad, then had some rice and shish ka bobs

no. 1

Run time: ~32 minutes
Distance: 3.8-4 miles
Area: Kickapoo,IL

I ate some nuts and had a beer before I went out on this run, probably not the wisest choice but it was done.
Started off slow and built up speed as I went, ended up talking on the phone to a friend, helped keep my mind off the run, but may of also slowed me down. I cannot talk and run at the same time, makes it difficult. Went up to ballpark and around town down vorhees and back. Good run. Stretched before and after. Push ups and sit ups down 3 hrs after run.

Food:

Ate hot shrimp scampi immediately afterwards, probably not smart to eat that full of a meal and a cooked meal for that.

Map My Run

http://www.mapmyrun.com

Good place to check routes / store runs.

Used it tonight!

RUN NUMBER ONE!

TOTAL TIME: 40 min ish? no watch -

DISTANCE: almost 5. looked it up as 4.9 on mapmyrun.com

TIME: 7PM

Headed down "interior route" of ferndale to royal oak.

Had jen on the bike, and heated discussion made me run fast.

At about 25 minutes, I realized i was pushing it and my form was sloppy and I was hunched over. I asked myself, which is better - running fast and pushing it, and slopping down the street, or running comfortably and running with good form - so I decided to slow down to a more manageable pace for a bit so I could focus on running better. Jenny was my form manager as she biked along side me, admitting that I was hunched, and my hips were too far back for a while so I focused on keeping my hips forward and hitting on my forefoot for the rest of the run.

Still felt a little food in my belly, but run was great otherwise. Definitely worked hard, vs having a relaxing jog.

Still have to do some strength work to do tonight.

THOUGHTS: it really helps motivate me to know that every run I do, every day, will contribute in preparing me for the marathon!