Power Pancakes

Monday morning after a long 10 mile run I got a text from the girl who went with me about the "most amazing breakfast" of power pancakes. And since this particular girl is an amazing runner and the most amazing cook I know I couldn't wait to try them.  Let me also add at this point that we talk about food a LOT on runs - it's a topic that just never gets old. 

Tonight for dinner I made these and not only were they low  in carbs and high in protein they were delicious.  My kids and I devoured them and I ended up making another double batch.  I will admit that we had them with strawberries, bananas, homemade buttermilk syrup (also from the above mentioned running cook) and fresh whipped cream.  Delish.  Every one of my kids loved them - even my very picky 5 year old. 

This weeks workouts so far:

Monday - 10 mile run (we averaged 8:45 pace...yippee!)

Today - spin/weights

My spin workout:  Add-ons

1 - active recovery

2 - fast flat

3 - hill sprint

4 - high tension

5 - isolation

6 - hill sprint

7 - standing run

8 - fast flat

9 - high tension

10 - jumps

you start with 1-5 then every set add one more on until you get to 10.

16 in 18

Today I ran 16 miles in 18 degrees!! I haven't run 16 miles since 2009 when I was training for the Top of Utah marathon.

The run went good. I did a non-caffeinated Accel Gel at mile 7.5. Then a rocktane Gu (2x caffeine) at mile 12. I liked having my "power" gel at the end when I needed it most.

This week was a tough training week and if it didn't make me a stronger runner I'm not sure what will. The great news about today's run: average pace was 8:40 for 16 miles! Looks like all this hard work is paying off. Now I just have to stay injury free.

Gear Review - My shoes

 I am on my 4th pair of Saucony Kinvara 2's.  I switched to them early last year to go a little more neutral with my running.  It took me a few weeks to get used to them.  My calves were so sore at first but nothing now.  I love how light they are.  I can't even put on my old shoes without feeling like my knees are doing too much work.  

They have worn down just like my old shoes if not a little better since I don't hit as hard now.  I'd say they last me a good 400-500 miles before I start to notice the tread going.  

I always buy them 2 pair at a time online and alternate them during the week when I run so that I have broken in shoes without too many miles for races.  Plus then I only pay shipping once.

I bought this black/blue pair with my last purchase and I LOVE them.  I get compliments on them every time I wear them.  The only bad part is that I like them better with black no show socks and all my good running socks are white so I'll need to buy some new socks I guess.  I wore them on my flight to Orlando last week and ended up talking to one of the flight attendants about running and my shoes.  Typical me - always talking about running.  

P.S.  today is a rest day.  I love rest days!  I didn't even set an alarm this morning and when I automatically woke up at 5:15 am I just rolled over and went back to sleep with no guilt :)

Mixing it up

Yesterday I just couldn't get out of bed at 5:10 am thanks to a small 3 year old who had a bad night.  I knew I'd regret it but I just couldn't do it so I went back to bed.  The rest of the day was very busy so I didn't manage to get my tempo run in at all.  

So this morning I doubled my 9 mile tempo run up with weights.  The run was 9 miles total with 5 miles at an 8:10 pace including a warm-up and cool-down.

Here's how it went down.  I ran a mile for warm-up then lifted weights for 30 minutes.  Then I ran another 1.5 at my normal pace.  Next up was 5 miles at 8:10 pace. A few miles into my tempo portion I was physically and mentally tired and still had 2 miles to go.  UGH!  So I decided to take it 1/2 mile at a time.  So with 1 1/2 miles left I put 2.0 incline on the treadmill for 1/2 mile, then back to flat for a 1/2 mile then decline for 1/2 mile and took my speed up to 7:30.  It was just mixed up enough to get me through.  Then I had another 1 1/2 miles to finish the full 9 mile run.  I walked for a 1/4 mile then ran my normal pace (6.7 on the treadmill). 

I saw this image on pinterest and it made me smile.  I wouldn't say it's true since I have a very specific workout to do when I'm at the gym on the treadmill and don't have time to race. Plus I'm usually next to the running girls so why race since we're doing the same workout.  But....if I'm not next to them I do like to know what those around me are doing.

 
Next run:  16 miles   

Starving

For some reason after my spin/weight lifting days I am starving.  It's not that I workout longer either.  Maybe it's the combination of interval work with weights???  I really don't know but I was starving this morning and my usual breakfast of a protein shake wouldn't cut it.  Maybe it's the fact that running makes my tummy hurt so I can't eat for a while.  The only workout I do that leaves me more hungry is swimming. 

Today's spin workout:  

pyramid sprints:

30s fast - 30 recovery

1:1

1:30:1

2:1

pyramid hill:

2 seated

1 standing

3 seated

2 standing

4 seated

3 standing

3 seated

2 standing

2 seated

1 standing

Hi-Lo's

30 high tension - 30 low tension fast

1:1

2:2

Don't Think....

I had a really hard time getting up this morning.  Coming off 2 weeks of traveling hasn't been easy on my body. I slept bad, changed time zones too many times and ate really bad.  So this morning when the alarm went off at 5:10 I kept thinking of all the reasons I should go back to bed.  But I really didn't want to run 10 miles alone and knowing I finally had someone to run with me made me put on my shoes and go.  It wasn't an easy 10 miler but I did it.  I love that I ran 10 miles and it wasn't a "long run" day.  Just another training day.  Ah yeah.  


P.S.  After my run I took a hot bath sent my boys off to school and fell back asleep for an hour.  I just couldn't think myself into going to work on-time today.  Oops.

Celebration Run

Today I had to force myself to go running. It ended up being great. I followed my instincts rather than go where the concierge said would be a good route.


I ran to Celebration, FL and it was so fun. Shaded sidewalks the entire time. Beautiful colonial houses. Lots of people outside enjoying the sun and I even found a beautiful trail through some woods. I left thinking if it was bad I'd only run 6 and was sad that I didn't have water or gu so I could keep exploring. I ended up going 9 miles.


It was so hot and humid that I was dying by mile 5 for a drink. Next time I'm running somewhere I don't know I'm bringing money.

Road Runners

In the last 7 days I have stayed overnight in Anaheim, Spokane, Montana, Provo and Orlando. I don't normally have to travel for work. Two weeks in January is usually it for the year. This year right in the middle of it all I had my grandmas funeral. I have been struggling to get my miles in. Running is hard enough to do at home with the girls so when I'm on my own it's simple brutal.

In Anaheim I ran in the hotel gym. It sucked. In Spokane I did my 10 miler on a gorgeous paved trail along the Spokane River with my sister. The trail was right behind my hotel. Fabulous.

Today in Orlando I did NOT want to run 9 miles on the treadmill so I decided to brave the streets. Every street I ran down ended with a freeway on ramp and there were no sidewalks. I ended up just going up and down the 6 lane street my hotel is on a few times with a few sidetracks down dead ends. It sucked. But it was still better than the treadmill.

Someone needs to create a website with running friendly hotels with different distance runs you can take from the hotels.

Workouts: yesterday 8 miles. Today 9 miles.

All for a free GU

Today when I was getting my hair done I was chatting with my hair dresser (Patrick) and we were talking about blogging.  I told him that I have a running blog and he asked me why he hasn't been featured on it.  Well this isn't really that type of a blog but I have a great way to feature him on here.  

Last year we were talking about running (as I always do) and we talked about training for half-marathons and which races we were doing.  He signed up for his first half and I was way excited (I get excited about people training and running).  We talked about nutrition and when and how I hydrate and gu, etc.  So on my next visit I brought him one of my favorites (rocktane) to try out on a training run.  However, when race day came he didn't do the race and he didn't want to tell me.  I went into the salon to pick up Todd and saw Patrick there and he hung his head in shame and told me he didn't run.  Since I gave him a gu he owed me a race.  I still remind him of that fact every few months.  

I might be a bit crazy but hopefully I'm not too annoying :)

Today's workout:  spin (lots of endurance hills) and weights.

The bad, good and best parts of running at home

Today's workout was a tempo run 7 miles total.  Warm up - 5 miles @ 8:13 pace then cool down.  The plan was the meet at the gym but I wasn't feeling so hot this morning so I bailed and did my run after I sent the boys off to school. 


The hard/bad parts: it was just me, the treadmill,and the wall to look at. Oh and the girls asking me questions every few minutes for the first 3 miles then they got bored and went back upstairs.  UGH.  I dug deep and made myself finish the whole thing but it felt so long because I just sat there and counted every tenth of a mile as is ticked by.  


The good parts:  I got to sleep in a little.  When I got thirsty I hurried upstairs and got a water bottle.  My protein shake was only minutes away.  I rolled out my legs while they were still warm.  And I really like the feel of our new treadmill.


And the best part:  When I got hot I just took my shirt off and ran in my sports bra without even caring about my stretch marks showing.  HA.  I would NEVER do that in public or outside.  

Gym Clothes

My spin class is at 5:30 am.  It is ridiculously early.  But still I refuse to just throw something on and go to the gym. Although I don't brush my hair or wash my face I still care about my outfit. There is a difference in what I will wear to the gym and what I wear when I workout outside.  This goes for running on the treadmill too - not just when I'm teaching.  I worry about if my outfit matches at the gym and I even have "gym shoes" for the days I'm not running because they are cuter than my running shoes.  Silly?  Yes I think so too.  But it's just the way it is.  

What about you do you care more about how you look when you're at the gym?

Is there such a thing as an easy run?

According to the training today's run was an "easy" 8 mile run.  I love that in the training program it calls most of the runs easy.  There are easy runs, speed work, tempo runs and long runs.  I'm not sure why it would be called easy ... today was 8 miles in 19 degree weather at 5:40 am.  Nothing about that seems "easy" to me.  I guess when I downloaded the program it didn't know I live in Utah and it gets really freaking cold here and it had no idea that I would be starting and ending my run in the dark (I hate that it is still dark at 7:00).  But still I think labeling any run "easy" is crazy.  No matter if I'm going 2 miles or 15 miles it's always hard to get out there and do it.  Don't get me wrong there are days I feel strong when I run, but that first mile is always the hardest.

So I'm thinking I should rename them.  Maybe everyday run, or basic run, training run, mileage run.  What good ideas do you have?  Because I think I'm done calling them easy runs.

Ice baths and footprints in the snow

Because I will be traveling a lot the next 2 weeks I decided to do my 14 miler today so I wouldn't have to do it on the road next week.  I ran up to the "starting point" did 10 with the running girls then ran home. When I woke up there was snow on the ground so and I really really really wanted to crawl back in bed.  But there is just no way to fit this run in so I was determined to get 'er done.  About 1/2 mile into my run I saw a lone pair of footprints in the snow.  It totally gave me the motivation I needed. I don't know how far or how fast the owner of those footprints was going and I don't care.  They put a smile on my face and I knew that I wasn't the only crazy one out today on a cold, dark, snowy morning.  

When I got home my joints were hurting so despite how cold I was I decided to take an ice bath.  HOLY COW!  It was so dang cold.  I just used the ice from my freezer and a big frozen block of pebble ice that never melted all the way.  The girls were in the bathroom asking if they could get in and I told them to put a finger in the water to see if they really wanted to take an ice bath with me.  The answer was "no wonder you're freaking out mom".  Ha ha ha.  It was the longest 10 minutes ever.  But at least my knees and ankles felt better after it was done.  

 

This weeks total mileage:  37 miles

Bad Math

Today's workout was a 6 mile run and weights.  I couldn't make myself run on the treadmill two days in a row so the plan was to meet one of the runner girls and run to the gym then catch a ride home from another of the runner girls.  It sounded like a great plan.  But for some reason I calculated our time based on 5 miles instead of 6 and then was running a few minutes late this morning so it didn't end up working seamlessly like I planned. Luckily, our ride didn't have to leave right on-time so I could still get some weight lifting in.  With as much as I run you'd think I could do the math right!!

The Treadmill

Today's workout was speed work.  I ran a warm up mile around a 9:00 min/mile pace then did 1 mile intervals at 7:36 pace with a 1/2 mile jog between each one 4 times. The 3rd one was the hardest for me for some reason.  By the last one I was so ready to be done after the first half mile I started speeding it up so I could be done faster.  It's always great once the workout is over.  My workout was 7 miles total.  

Speaking of treadmills.  We got one for Christmas.  Merry Christmas to me!!!  Other items I purchased for myself this Christmas season include 2 new pair of running shoes, gym shoes, a few new sports water bottles and a new workout shirt.  I really needed them all and since I was already at the store.....I need serious therapy for my workout shopping habits!

Yesterday the boys decided that part of their new year resolutions would be to start running and get faster.  Tayson (9) is running 1 mile at least 3 times a week and Luke (7) is doing a half mile at least 3 times a week.  We even set our treadmill up in our theater room to create our own "cardio cinema" but haven't turned the lights out or a movie on yet while running. I love seeing my kids workout & it would make me so happy if any of my kids became a runner.  Maybe then when I go on vacation I'll have someone to run with :) 

Sign up for a race!

This morning when my alarm went off at 5:00 am I quickly realized I am not ready for real life to start.  The last 2 weeks have been so much fun and I'm not ready for it to be over.  But I got out of my warm bed and headed to the gym to teach spin. 

Today's workout was a RPE workout - we went between level 6 & 9 for 45 minutes.  It went by fast and is a great way to burn lots of calories.  I found the workout in one of my Fitness magazines created for a treadmill and modified it for spin.  Then after spin I lifted weights.  I really do love my double workout days once I'm at the gym. 

One thing I love to challenge my spin class to do is to sign up for a race in January.  It's a great way to stay motivated and more fun than simply setting a goal of "go to the gym" or "lose 10 pounds".  So if you haven't signed up for a race yet....get to it!  Any race will do - 5K, 10K, 1/2 or full marathon, a bike race, a triathlon.  It doesn't matter what it is as long as it will challenge you.

I am already registered for the UV marathon and Ragnar 2012 and committed to the STG marathon in October!

2011 in Review

Last year was a fun year of running for me.  I ran 1232 miles.  That means I ran far enough to go from my  house to California (Huntington Beach area) and back again.  WOW! My goal for 2011 was to run at least 1000 miles. I loved tracking my miles and plan to do it again this year.  


I am currently 10 pounds less from where I was last year at this time.  Same weight as last month and only 2 pounds over where I was at the end of the summer.  It's nice to not have a huge diet ahead of me for once.  Although, I do plan on doing a nice reboot or cleanse to get rid of all the holiday food still in me :)  


Races I did in 2011:  Ragnar, the Dirty Dash, Pink half marathon, Snow Canyon half marathon, and the Earn Your Turkey run.


So what's in store for 2012?  I am already registered for 2 marathons and Ragnar again.  I'm sure I'll throw a few more half marathons and other fun races in as well.  I plan to run at least 1200 miles in 2012 and I kicked off the new year with a 9 mile run this morning.  


This weeks training plan:
M:  9 miles easy
T: spin & lift
W: speed work (8 miles total w/4 1600's at 8:10 pace)
Th:  6 miles easy & lift
F: rest
S:  10 miles