Monthly Archives: July 2011

Kind of a Big Deal

It’s Monday and class is canceled. No babysitting on the agenda for today and I knocked my long run out yesterday.

What in the world am I supposed to do with myself? 

Should I blog? Let the world know that I accomplished my second 14 mile run of my life yesterday?

Mm well, alright.

First, let it be known that I’m moving out of my summer apartment in t-minus 3 days and have no food in my pantry and my room has been horrendous. Actually, it’s always a mess but I’m using my nomad ways as an excuse this week. 🙂

The night before my long run I laid out all of my gear like usual.

recycled pic

  • Lucy shorts and top
  • Foot pod/polar watch
  • Brooks Running shoes
  • Thorlo running socks
  • Sports bra
  • house key
  • Nathan water bottle
  • Ipod  NO IPOD!
Yes, I got all of my gear together and could not for the life of me find my ipod. I looked everywhere in my room. Under my bed, drawers, bathroom.. I had no clue. I had 14 miles to run the next morning and even thinking about doing it without music was a very scary thought for me. I totally depend on my music to help “get me in the zone” and pump me up when I need it.
Since, it was already nearing close to 11 pm I went to bed hoping my little ipod’s location would come to me in a dream.

 

No such luck. 

 

I woke up the next morning and still had no idea where it was. Gahh

 

Oh well, there was no way I was going to let my lack of music keep me from tackling my miles that morning.

So, I made myself some PB toast with cinnamon. Three staples every college student should have: bread, peanut butter and cinnamon 🙂 Cheap and filling.

Snapped a bathroom pic (classy) of my excited running self:

Blurry pic.. but can you make out the excitement on my face?? You can't fake that kind of enthusiasm at 5 am!

Actually, you can semi fake that kind of excitement. I knew I was going to tackle my miles but I was a little apprehensive of how the run was going to go.
As soon as I stepped outside I was shocked at how stinkin humid it was. It wasn’t even 6am and I was already sweating. Bad bad bad.

Or so I thought.

The strangest thing happened with the weather during my run. For the first 2 miles it was pretty humid and then all of a sudden I started to see lightening and the clouds became super thick. It looked like it was just going to storm but thankfully it never did. I was nervous that this weather was just going to make everything even more humid but instead it brought a nice cool breeze. I loved it.

Here’s how my run went down this weekend:
Mile 1: 9:25 pace
Mile 2: 9:28 pace
Mile 3: 9:20 pace
Mile 4: 9:10 pace
Mile 5: 8:45 pace
Mile  6: 8:45 pace
Mile 7-9: 9:20 pace
Mile 10: 9:35 pace
Mile 11: 10:30 pace
Mile 12: 10:20 pace
Mile 13: 9:45 pace
Mile 14: 9:25 pace

A nice steady pace the whole time. My goal for my long runs is not time at all right now. All, I want to do is get my body used to running for that amount of time. So, if it takes me 2 + hours to finish a run. I am perfectly okay with that. I just ran 14 miles and that I think is kind of a big deal.
I mapped out my run so I could walk the last two miles (that were uphill) back to my apartment. Definitely, much needed time to stretch out. I felt so tight and I may or may not need new running shoes. I have been using the same shoes since February and think it might be time. Running shoes are just so stinkin expensive. I definitely will need some before Chicago though.

All in all I would say this run went swimmingly. And the whole not having my ipod thing? Totally not a big deal. I was pleasantly surprised at how relaxing it was and easy for me to just get into my own little running zone. I might have to go running sans music more often.

As far as training goes this week I think I’m going to make my longest run 10 miles so I can be ready to knock out 15 miles the next week.

9 weeks until Chicago! 

Now, it’s time for me to finish my last speech for my summer class and catch up on some reading.

Did you run this weekend? Have any races? I wanna know! Do you run with or without music? 

Happy Monday!
~Sarah

12 Comments

Filed under Uncategorized

This Week I…

Found out how much I love running partners: Can I run on my own? Yes. Am I able to wake myself up at the crack of dawn and throw on my running shoes? Yes. But having someone to do it with is just more fun. Not only does a running partner give me that extra bit of motivation to drag myself out of bed in the morning but it feels good to have someone to share the early morning/milage pain with me. Camaraderie I do believe it is called 🙂

Have been waking up earlier to beat the heat. This morning was a 5am wake up call and I was already drenched by the time I hit 2 miles. Somehow I have woken up with loads of energy each day.

Ready to run? Yes! Yes!

Have been incorporating pilates more into my workout routine. Strong abs=strong back= strong body. I can always tell a difference in my running when I’m doing pilates/weight training. I feel so much stronger!

Made some of these.. 

Which end up looking something like this..

Finished my last solo speech for my communications class. I can’t believe the semester ends next Friday. Nuts. I just have one more test and a group speech next week and I’ll be done. Wahoo! This summer is flying.. Bittersweet.

 

Decided that I need this outfit asap: 

 

 

Lucy Propel Shorts    & Lucy Workout Racerback

 

 

 

 

 

These pictures really don’t do the outfit justice. The shorts and top are so unbelievable soft and comfortable. Lately, it has been so stinkin hot and humid that I am soaked by the time I’m finished running and my shorts are sticking to me. Maybe I can buy these pieces for milage rewards.

What do ya think? After 15 miles purchase the shorts and after 16 miles purchase the top? I think it might just have to happen.

Okay, time to start the day. I already ran 5.5 miles this morning. Tomorrow I plan on cross training and then on Sunday I have 14 miles planned!!

I am also going to finish my book this week! Thank goodness.

Have a very happy Thursday!

~Sarah

10 Comments

Filed under Uncategorized

Motivation Station

Last week one of my friends called  me up wanting to know if I still ran. Still ran? Well, yes! Who do you think I am? Of, course I still run! She wanted to know because she wanted to start running again but was having some trouble with the whole motivation thing. So, I told her not to worry and we set up a morning run for three days this week.

I was a little worried at first because I’ve always been a solo runner for the most part; but, I have to say that I am benefitting from this morning running partner setup just as much as she is. The miles fly by as we chat and it splits up my milage so nicely.

I thought that today I would share a few little tricks I use to help me stay motivated:

Schedule your workouts: If I set up a schedule at the beginning of each with my workout for each day than I know it will get done. If I know what kind of workout I’m doing the next day I have time to mentally prepare for it. This set up works really well for me so I know that I’m not running willy nilly and risking burn out/injury.

Workout in the morning: I have always loved my morning workouts. There is just something about getting up before everyone else and running around town. The peace and quiet before the day gets started. My morning runs become my time. Another benefit to running in the morning is that I know that my body has a full 24 hours to recover before I run again. This is huge because for aehile I had been running at different times throughout the day and found that it really took a toll on my body.

Train for a race: You don’t have to sign up for the next half marathon or marathon in your town but maybe a 5-k fun run, a mud-athalon or tri-athlon of some sort. This way you have a tangible goal to work towards. There is no better feeling than finishing a race that you have spent months training for.

Take rest days: A few weeks ago I was stuck in a serious running rut. Not only did I start training for my marathon way to early but I was running way too much. I took a week off from training and by the time  that week was over I was more than ready to get back at it.

Switch it up: Another contributer to my burn out a few weeks ago was that I was running too much. I needed to add in some cross training days. Now, I run 3-4 days a week and incorporate biking, hiking, walking, strength training and pilates. It keeps things interesting! Variety is the spice of life!

Plan a great breakfast: Who says food is a bad motivator? Not me! Pancakes? Waffles? Oatmeal? Yes, yes and yes! One of my favorite things about my long runs is the time after my long runs. Coming back and doing the whole ice bath thang and then fixing myself up a yummy breakfast is the best.

12 miles: French toast 🙂

14 miles: Pancakes

Yep, I ❤ breakfast.

Milage for the day included my 7 mile run. Having a running partner makes a world of difference. I ran two miles down to the trail we planned to meet to run 3 together. Once we finished I ran the two miles back completing my 7 miles.

It was great. Having someone to run with for the middle 3 miles really split up my run nicely this morning.

Here’s how my run went down: 

  • Mile 1: 8:53 pace
  • Mile 2: 8:30 pace
  • Mile 3: 8:45 pace
  • Mile 4: 8:30 pace
  • Mile 5: 8:50 pace
  • Mile 6: 9:15 pace
  • Mile 7: 8:30 pace
Do you run with a running partner or are you more of a solo runner? Have any workout motivation tips? I’d love to hear em!!
Happy Hump Day!
~Sarah

9 Comments

Filed under Uncategorized

Just-in-Case

You forgot…

I’m Sarah and I love to eat smores, oatmeal and pineapple pizza. Oh and I like to run sometimes too..

Oh hey!

Yikes! I can’t believe I haven’t posted in what? 4 days or so? Woops. I have all great reasons though and they all include wonderful company and very yummy food. 🙂

Even though I disappeared from the blog world for a few days doesn’t mean that I skimped out my running too. No way, not this girl!

I had my 12 mile long run this morning and it went swimmingly! I’ve been experimenting with my training plan and ya know what? I think I found a winner this week!

Here’s the breakdown of my training plan: 

  • Sunday: Active rest day – went on a long walk followed by some pilates
  • Monday: Cross training – Hike/Bike Adventure
  • Tuesday: 4 Miles + weights
  • Wednesday: 7 Miles
  • Thursday: 4 Mile fartlek run
  • Friday: Cross Train – Bike to gym + 20 min elliptical/20 min incline walk + abs + bike back from gym
  • Saturday: Rest
  • Sunday: 12 miles!
Normally I run my long runs on Saturday but because of an impromptu weekend getaway..

Baseball games = best summertime activity!

I added an extra cross training day and ran my 12 mile long run on Sunday and ya know what? That extra cross training day did wonders for my legs this morning. Note to self: Two days off of running before long runs from now on. 
After getting pretty burnt out with running a few weeks ago I decided to take a different approach. I added some variety but at the same time more structure too. Throughout this week I’ve been getting to bed around 10:30-11:00 pm and waking up at 6:00 am. I do my whole coffee/luna routine before my workouts begin. And luckily this week I received a lovely package from the lovely people over at Luna Bar to help fuel my morning routine.
I was so excited to receive this package and am loving the Luna running hat! I wore it during my 4 mile run and it fit perfectly. It was super light and kept all of the super cute sweat that I create off my face; and of course kept the sun out of my eyes! Always, a mega plus 🙂
This morning I ate half of the Chocolate Dipped Coconut Luna Bar with my coffee and read a few inspiring bloggies to get me pumped: Faith Fitness and Fun & Ali on the Run
After becoming sufficiently inspired I hit the rode for my 12 miles.
  • Mile 1: 8:35 pace – “Whoa baby! Sloowww it down.”
  • Mile 2: 8: 15 pace – “This is weird, slow Sarah.. we have 10 more miles”
  • Mile 3: 8: 45 pace – “Getting better”
  • Mile 4: 9:10 pace – “This is more like it”
  • Mile 5-8: 9:35 pace
  • Mile 9-10: 9:40 pace
  • Mile 11: 9:15 pace
  • Mile 12: 8:30 pace
I have to say that after getting back at 1 am the night before (from babysitting) I was super nervous that I was going to just die on my run this morning. Luckily, I woke up with enough energy to start out with an 8:30 pace! That never happens.It must have been that extra cross training day.
Or my Luna Bar 🙂 
 After finishing up my run I had my second ice bath of my life. Is it weird that I was looking forward to it the entire time I was running? So strange because last week I hated it but this week I lasted a solid 15 minutes in that incredibly beneficial self-made torture device. 
Once I was all iced up/cleaned up I made myself the most perfect post run breakfast. I had planned on using the Blueberry French Toast recipe from Sound Eats but the website was blocked this morning! So, I winged it and I think they turned out pretty excellent if I do say so myself 🙂
Blueberry French Toast with mashed banana + mango chobani + extra blueberries 
Yumzo. 
Now, it’s time for me to catch up on some blog reading. I’m so behind! How have your runs been going this weekend? Good? Great? I want to hear!! 
Happy Sunday
~Sarah

14 Comments

Filed under Uncategorized

Meal of Champion

Good Morning! How are we doing today? Good? Great? Everyone happy, healthy, feeling loved? 

Wonderful.

Remember when we talked about planning last month? Ya know when I said how sometimes planning just doesn’t seem to work. Well, lately everything has gone pretty according to plan. I like these days. Planned days make me happy. 🙂

This morning wasn’t really one of those mornings. Don’t get me wrong it wasn’t a terrible morning but a few things through me off my planning game.

Like my alarm clock going off at 6:04 am and me hitting the snooze button (or so I thought) only to wake up at 6:40 am realizing I had actually  hit the off button. Doh! 

I threw on my running clothes I had laid out the night before (good planning strategy right there) and walked down the stairs half awake planning on pouring a cup of freshly brewed coffee that should already be made according to the plan. Except once I got down there I realized I set my programmable coffee machine to 5:47 pm instead of am. Gahhh

“Not to worry though,’ I thought, ‘it’s still 6:45 am.” With a simple press of a button I can have my coffee ready in no time, drink it and be out the door by 7:15 am. How humid could it be? I only have 7 miles planned. Easy cheesy.

While waiting for my coffee to brew I decided that since I was already pretty hungry this morning my gu chomps weren’t going to carry me through my run.

I made myself a little pre run snack: 

I enjoyed my Jif Natural Peanut Butter and banana 🙂 alongside a cup of coffee while reading my running inspirations for the day of course: Hungry Runner Girl & Runner’s Rambles.

I surprised myself at how fast I scarfed everything down. I was hungry this morning! I made it out the door at 7:05 and took off.

Here’s how my run went down this mornin:

  • Mile 1: 9:10 pace
  • Mile 2: 8:45 pace
  • Mile 3: 8:40 pace
  • Mile 4:8:45 pace
  • Mile 5: 9:20 pace
  • Mile 6: 8:30 pace
  • Mile 7: 8:00 pace
  • Mile 7.5: 7:30 pace!!!
I have to say starting out this run I was feeling pretty tight. Luckily, the first two miles were down hill so that give me time to loosen up before I hit the trail. Mile 2-3 was kind of frustrating for me because I felt like I should be feeling loose at this point and was ready to just run but my body wasn’t feelin it today. Somehow my last few miles ended up being my best ones! Which was a pleasant surprise because these were all uphill! I couldn’t believe I finished my run with a 7:30 pace. Wowza!
I think I’m going to have to attribute finishing up my run strong to my PB and banana pre-run snack. It carried me right through those miles like a champ. Thank you JifMeal of a champion!
Today’s 7 miles felt great and I honestly felt like I could have gone a few more miles today. I love those runs! So, even though my day started out slightly less structured than I had anticipated it all worked out wonderfully.
Minus the humidity. Have I mentioned the humidity? 
Do you see the focus on that face? “Make sure you capture all of the sweaty glow”.. Attractive Sarah. 
After finishing up with my stretching and ab work I took a speed shower  so I could eat my breakfast. This running smore works up quite an appetite on her runs lately.
After all of that humidity all I wanted was something cold and fresh. It was a cereal day 🙂 
  • Vanilla yogurt
  • Cinnamon Quaker Oat Squares
  • Kashi Golden Goodness
  • Frozen Banana
  • Pineapple
  • Strawberry
  • Kiwi
Oh yes, just what I needed this morning. This breakfast hit the spot. Do you have a go to meal after breakfast? I’m usually an oatmeal kind of girl but hot oats are not appetizing in the summer time. I need to start making overnight oats. I’m probably the last one to jump on that train! 
Have a Happy Hump Day!
~Sarah

13 Comments

Filed under Uncategorized

Oh Hey!

Good morning! Have you ran today? Lifted weights? Did some ab work? Ate breakfast and drank your coffee? 

Because I sure have! Booya! I feel so productive and it’s not even 9am.

I ❤ morning runs. 🙂

Here’s a little recap of my last few days of exercise:

After my long run on Saturday I decided to make Sunday an active rest day. I went on a long walk followed by some pilates to stretch out a bit. I was surprised at how great I felt and was soo excited to not feel the effects of my long run as I had in the previous weeks. Thank you ice bath! 

{I posted my ice bath on my Daily Mile and I received a comment saying that if I could train for a marathon then I could surely take an ice bath. This really resonated with me because  it’s so true. How the heck am I supposed to run nearly 30 miles if I struggle to take a stinkin ice bath? My thoughts exactly. I should be able to do this easy cheesy. It’s good for me and I”m going to do it and do it with a smile gosh darnit!}

Once Monday rolled around I didn’t really have any big plans for the 4th so I went on a bike ride to the hiking trails near by. Getting to the trails was loads of fun because it was all downhill 🙂 But ya know what they say.. what goes up must come down. So, since I already went down I had to look forward to going back up after my hike. Luckily, it didn’t end up being terrible but sure did give my legs a good workout 🙂 The rest of my 4th included stretching, laying out by the pool and making some very delicious Spinach Feta Turkey Burgers. I cannot recommend this recipe enough! I am not a burger fan at all but I like no love these burgers. Throw in some baked sweet potato fries and it has become one of  my favorite go to meals. 🙂

I headed off to bed early so I could get ready for my morning run. I was surprised at how great I slept last night with all of the dumb boys lighting off fireworks outside my apartment. Dontcha just love college? Although, I think between my bike ride and pool time I just really wore myself out. The sun makes me sleepy. 

My alarm went off at 6 am but I hit snooze a couple times and ended up rolling out of bed and into my running clothes around 6:30 am.

Oh Hey! Good Morning!

Since I only had 4 miles on the agenda this morning I ate half a banana and drank my cup of coffee while reading my running inspirations for the day: KatyAli & Corey

Here’s how the run went down: 

  • Mile 1: 8:45 pace
  • Mile 2: 8: 30 pace
  • Mile 3: 9:00 pace
  • Mile 4: 8:20 pace
I felt really great from the start of my run until I hit mile 3. All of a sudden I got super thirsty and my stomach felt empty.. So much for that stinkin banana. I was also running uphill during the majority of this mile which definitely contributed to my slower pace. Once I was able to come down the hill I started feeling a ton better. I think the combination of running downhill with this song playing on my ipod was the perfect way to end a run.
After my run I headed over to my apartment gym to lift some weights and do some ab work.
I still haven’t gotten this book: 
So, I did my random weight session once again. I plan on picking this book up today. So, if I post one more time that I haven’t gotten this book I give you all full permission to call me lazy and cheap. K?
Okay, great. 
Once my workout was completed I came back, jumped in the shower and made myself some much needed oatmeal to refuel.

  • 1/3 c oats
  • Cinnamon
  • Vanilla
  • Strawberries
  • Frozen cherries
  • Almond butter
  • Raspberry Preserves
Now, it’s time to plan the rest of my Tuesday. I have class and a nanny job that will take up my afternoon.
Something that I’m excited about: grocery store trip today!
Am I the only one who looks forward to grocery shopping? I could spend forever walking up and down the aisles finding new, fun foods to try! 
Hope everyone had a wonderful 4th of July! 
~Sarah

11 Comments

Filed under Uncategorized

Hot & Cold

11 miles can be checked off my new marathon training plan. I scaled back these last two weeks to make sure I wasn’t over doing it in the milage department and risk injury by the end of the summer. I really felt like injury was right around the corner for me had I continued to rack up milage as fast I was.

I took a week off, reevaluated my training plan, got back to morning runs and have slowly been finding my happy running place again.

It was the best decision I could have made for myself.

Now, all I need to figure out is this darn summer heat. June was hot don’t get me wrong but literally on July 1 the heat index went from an average of 90 to 100+.. mehh

Knowing I had 11 miles planned for yesterday I should have paid more attention to this. While I was out the door by 6:45 am the humidity was already as thick as ever. I knew I was in for an interesting run.

I started out this morning run like I would any other. Laid out my clothes, drank a cup of coffee, ate half a luna bar, and read a few running blogs for inspiration. Thank you to: Hungry Runner Girl & The Singing Runner

I drove to campus, my old dorm to be exact, and started out on my old running route. It was basically downhill for the first 2 miles to the trail where I ran another 4 before turning around.

I have to start out by telling you all that starting this run off was hard. My legs felt super heavy and didn’t really loosen up until mile 5. I attribute this to the 2 mile run I did the day before in the afternoon 107 degree weather. I know, I know what was I thinking running in 107 degree weather. I wasn’t. It won’t happen again. Running in that kind of heat takes a lot out of you.

Anyways, here’s how my run went down:

  • Mile 1: 10 minute pace – Told ya my legs felt heavy!
  • Mile 2: 10 minute pace
  • Mile 3: 9:45 pace
  • Mile 4: 9:30 pace – Loosening up, slowly but surely
  • Mile 5: 9: 20 pace
  • Mile 6-8: 9:30 pace
  • Mile 9: 9:20 pace
  • Mile 10: 9:40 pace
  • Mile 11: 10 minute pace
*Times are not accurate. I watched my time throughout my run and these are all rounded up. The one down fall of my polar watch.* 
Yep, not my fastest or favorite run out of the bunch but I’m still taking it. 11 miles done fast or slow is a pretty great accomplishment in my book. I learned a few things during this run too. I know where I went wrong and what I’m going to work on next week.
For one, I’m NOT going to run in the afternoon heat the day before. Dumb dumb Sarah. I’m also going to have to wake up earlier. While, I thought 6:45 was pretty stinkin early I was clearly mistaken. Next Saturday, I’m going to have to wake up at least an hour earlier to beat the heat and humidity. It makes a huge difference in my run.
Early to bed early to rise makes a runner healthy, wealthy and wise 😉 
Did you see my July goals yet?! Well, I knocked out two of them already. One being an ice bath!
Have you heard of an ice bath before? Runner’s swear by them and I’ve read about them forever but I had yet to try one! Here’s a little info about why the ice bath’s are so great for you after long runs. (Taken from runaddicts.net)

Why should I take a bath with ice? It’s freezing!

Yes, it is chilling. Although most of us don’t like a cold shower, an ice bath right after an intense running session can actually do wonders for your body. It’s a fact that right after an intense activity, like a long run or a set of short sprints, your muscles experience microtrauma. These are small tears in the muscle fibers, which are perfectly normal for runners. You’re probably feeling some of it when your muscles hurt after an exhausting run, but you won’t feel every tear since they are, as the name implies, micro.

Because of the very low temperature, ice bath also becomes a great treatment for muscle soreness, strain, and inflammation. It also prevents the breakdown of muscle tissues. The cold water will stimulate muscle cells to start repairing the muscle tears.

As you immerse yourself in the ice bath, you’ll get relief from your sore muscles, let’s say your calves. The good thing about the ice bath is that your other leg muscles are also being treated in the process, like your hamstring, gluteus, and quadriceps. Thus, it gives your body optimal conditions for recovery.

Determined to figure out why runner’s love this fun activity so much I drove straight to the gas station after my run and bought two ice bags so I could torture myself aid my muscle recovery.
Here’s how it all went down: 
After pouring in the ice bags along with some water I felt it out for temp testing. I’m more of the toe to heal kind of girl. I’m not one to just jump in to anything without feeling it out first. This works goes for both figuratively and literally 😉

Slow and steady..

Almost there..

Ahh cold, cold, cold!

Completely submerged.. 

Burrr

I wasn’t sure how long I was supposed to be in there so I think I lasted about 7 minutes? At the most. This probably isn’t enough time to properly recover all of those muscle tears.. but it was cold!
I’m a wuss.. better luck next week! 
Since I woke up pretty worn out this morning today will be spent doing some pilates and going on a walk to stretch myself out a bit.
I hope everyone has had some great runs this weekend!
How do you deal with the summer heat? Early morning runs, late night runs or treadmill runs? Have you ever tried an ice bath? 
Happy Sunday!
~Sarah

19 Comments

Filed under Uncategorized