Wednesday, August 27, 2014

Wednesday's Workout: Speed Work

It's been a LONG time since I wrote a quick post just describing my workout. :)

My training schedule had 4 miles of speed work on it today.

Yesterday, was a tough day at work. Stressful. Crazy. And I ended up working more than an hour late. I was in a bad mood leaving work, and didn't feel like doing anything when I got home.

Including eating.

So, dinner consisted of a chocolate candy bar and a banana. Bad, bad, bad!! Yet another manifestation of a lesson I still haven't learned.

I was really nervous about the speed work run, but it actually turned out much better than expected. I ate a Vanilla Bean GU and half a banana before I headed out.

And laced up my speedy shoes - the Mizuno Wave Sayonaras.

Speed Work Mizuno Wave Sayonara


I did about 12 minutes at a pretty easy pace. My calves are still pretty tight for some reason.

And then I did 1:1 intervals of a fast pace and an easy pace. I walked the 5th and 10th easy pace interval, for a little breather, and then an easy pace to finish it all out.

Miles: 4.15
Duration: 43:36
Avg Min/Mi: 10:30

Turns out that's just about my ideal marathon pace for this training cycle. Whoo hoo!!

Did you run this morning?
What's your favorite way to incorporate speed work?
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Sunday, August 24, 2014

What's for Dinner? Week of 8/24

1,000 apologies for not posting a workout recap and weekly menu plan last weekend. We were extending my birthday celebrations a week, and hanging out at the pool - and I didn't get something scheduled ahead of time. Bad blogger.

Blu Pool at Bally's Las Vegas
View from our pool cabana

We bought a Groupon for the pool cabana, and had a great time hanging out all day in the shade of the cabana and the cool water of the pool.

Last Saturday, I finalized my marathon training plan, so last week was my first official week of training for RnRVegas.


Friday, August 22, 2014

5 Lessons from Running I Haven't Learned

Last weekend, I had a pretty crappy long run. I'd wanted to go for 12 miles. Or 10 would've been OK.

I made it 9. Nine long, slow miles.

During that 2+ hour run, I came to realize that after running for several years now, there are some lessons that I simply do not seem to learn. Some mistakes I continually make.

5 Lessons from Running I haven't learned

Perfect for a blog post!

5 Lessons from Running I Haven't Learned


1. Fuel up the night before.
One of the reasons last weekend's run was so tough was because of poor fueling choices on Friday. I can't even tell you how many times I've not only eaten poorly the night before a long run, but I've skipped dinner all together. Or I've stayed up too late (yes, sleep is fuel, too!). Or I've imbibed a bit too much. Or didn't drink enough water. Every time this happens, I think, I know what I did wrong, and I'll not do it next time. And I might be good for a couple weeks, but then I fall back into bad habits.

2. Choose your run time carefully.
For me, this goes hand-in-hand with the whole going-to-bed-at-a-reasonable-time-the-night-before-a-long-run thing. It's gets stinking HOT here in Vegas, and (especially in the summer) it's essential to head out for a long run early enough to avoid the hottest of the heat. I mean there are early morning's when it's already in the high 90s before 6AM, but at least the sun isn't beating down on you. Is it fall yet? Plus I tend to be more of a first thing in the morning type runner, so it's best for me if the run is the first thing I do. The more stuff I do between getting up in the morning and stepping out the door, the worse the run goes. I may be exaggerating here. Some of this is mental; some of it is physical. Most of it could be avoided with a little more preparation.

3. SUNSCREEN
I'm a fair-skinned beauty, and I've always been susceptible to sunburn. I know this. But sometimes I still forget the sunscreen! I think it's only an hour or so. I should be fine. And then OUCH!!

4. There's always time for lubricant!
Anyone know the movie reference? I used to use good ole petroleum jelly to help prevent chafing when out on a long run, which is messy and slimy, so I would often rationalize not using it. Recently, we bought some Body Glide, which is much easier to apply, but I still sometimes forget. :( Last weekend, I thought my shorts were long enough and my thighs wouldn't chafe. I was wrong. When in doubt, lube up.

5. Stretch it out.
I know that stretching is good for runners, and stretching after a long run always feels good. BUT I get distracted after a run (long or short), and I usually skip this. Unless I'm on the brink of injury, then I'm all about the stretching. But when my body is feeling good, stretching and yoga fall by the wayside. I know that making this a priority throughout all training would further help prevent injuries, but well, I guess I haven't quite gotten there yet. :)

What lessons haven't you learned from running?

Wednesday, August 20, 2014

9 Yoga Poses to Start Your Day

Good morning! Well, afternoon now. Grrr.

I was recently contacted by the folks at Casper to write a post about yoga poses you can do right from your bed. For more information about their amazing mattress, click here. I did not receive any compensation or product in exchange for this post. I just really loved the idea of yoga in my bed. :)

Lately, I've been waking up with tight muscles and a sore back. Must be all that running and training I've been doing. :-)

I want to start doing more yoga in the morning, but I always seem to run out of time.

So, I'm going to try out this yoga sequence. In. My. Bed. Before even crawling out of it in the morning. :)

Morning Yoga Sequence (before getting out of bed)

Thursday, August 14, 2014

3 Things Thursday + WINNERS

Happy Thursday!! We're in the home stretch of putting this week behind us. Yay!! It's been long, and a bit crazy at work, so I'm definitely looking forward to the weekend. :)

Here's are a few things on my mind this morning.

1. Winners!

Thank you to everyone who joined me for my birthday streak! I had a great time celebrating with all of you!!

Here are the winners:
Drink Cocogo - Elisabeth
Proud Runner gift pack - Irina
Detour Smart Bars - Jenny
Bondi Band - Karen
Multi-Grip Stretch Strap - Rachel

2. Art Show

Tonight, Jeff and I are getting all dolled up to go to a friend's art show. Cocktail Dress Attire. I ordered a few new dresses on Amazon. Gotta love Prime! They are set to arrive this afternoon, so I'll get home from work, try them on, and choose which one to wear. Nothing like the last minute.

Here are my options:

I'm super excited about tonight, but I also feel like I'm coming down with something. I was so tired yesterday that I went to bed at 7:30pm, and I woke up with a sore throat. I'm going to down some Emergen-C and hope that helps stave off whatever is coming my way.

3. Yesterday's Run

I attempted a little speedwork yesterday in the form of a tempo run. It's been a long time, since I went that crazy. My first mile was 8:55. YAY!! And then I took a little walk break when I got to the Strip. It's perfect because there is a pedestrian bridge about halfway through the route. I walked up the stairs, across the bridge, and down the stairs before starting on the run again.

I really tried to push it during the run back home, but I was tired, so it was a little slower on the way back.


Oh yeah! I also got hit on by a couple of hot foreign tourists. One, in very broken English, asked if he could go footing with me for a little bit. I let him - mostly because I was running with pepper spray, if he tried anything untoward. After a minute or two, he kissed my hand, and I took off to continue my tempo run.

Bonus: My nephew and his girlfriend

Will be visiting Vegas this weekend! She just turned 21 last week, and they are coming to Vegas (with a few other people) to celebrate! We don't have any specific plans to see them, but I'm looking forward to meeting up and doing something fun! Plus, Jeff and I did get a pool cabana for Sunday, so either way, it's going to be a fun weekend!

Monday, August 11, 2014

E.T. Phone Home

Yesterday morning...er...Saturday night, Jeff and I headed out for his very first half marathon - a birthday gift to me!! I had very much enjoyed training with him since the middle of June, and was very much looking forward to beginning my 38th year by helping him achieve such a fun accomplishment. :-D

Unfortunately for me, (TMI alert!) I got my period on Thursday. That meant Friday and Saturday I was battling some major cramps and an overall achy body. I was in a lot of pain, and that did not bode well for a great race.

I'm blaming all that on why I didn't prepare as much ahead of time as I'd wanted. The plan was to REST all day on Saturday before catching the 8:30PM bus headed to the Black Mailbox (now white), common gathering place of UFO sighting groups, and the start of our Full Moon Midnight Marathon and 51K.

That plan would have required me putting the finishing touches on my outfit and gathering all my race day accouterments BEFORE Saturday. But I didn't feel up to it.

Instead Saturday consisted of:

Sunday, August 10, 2014

What's for Dinner? Week of 8/10

TODAY IS MY BIRTHDAY!! And I rang in my 37th birthday by toeing the line to the E.T. Full Moon Midnight Half Marathon. Full report on the race coming tomorrow, but let me just say it was TOUGH! Midnight races are hard; my body wasn't exactly cooperating, but man, did it ever feel good to cross that finish line - holding Jeff's hand high with pride. It looks us a long time, but the hours really did seem to go by quickly (as least to me).

#HalfTrainingWithJeff Update

And thus concludes the half marathon training with Jeff. It's still TBD whether or not this will be our last long distance together. Two weeks ago, he said he only wanted to run 5Ks and 10Ks with me in the future, but then last night before the half marathon, he threw me for another loop by saying he wanted to run a full marathon. Let's see what he says after he wakes up this afternoon. Lol.