Thanksgiving Weekend Workouts

I was so busy having time there was no time to blog.  Thanksgiving is my favorite holiday - lots of family time, lots of food and very little stress.   For the last 5 years we have all run the Turkey Trot but we didn't get signed up early enough this year and then didn't want to spend $40 for day of registration so a group of us just went for a run that morning instead.  I love starting the day with a run.  It was perfect weather too!

Then Friday morning me, my sister, her husband and my brother all hit Gold's to do a 360 Fit class.  It was awesome and it kicked my butt. 

On Saturday I did a 12 mile long run with my running partner T - and my brother and sister ran it too.  I love working out on weekends like this.  I could sleep in and enjoy a good workout then enjoy good meals with my family.  I love this holiday!!

Today I taught spin then hit the 360 fit class - it was brutal and I loved it. 

Monday.....Monday

Monday morning run's are always the slowest hardest runs I do every week.  No matter what I do on Sunday.  So when the text came "I'm out. long night"  I jumped all over it and suggested we do a run later in the day when we dropped the kids off at dance.  It sounded like such a great idea at 5:30 am.  Then when we ran at noon it wasn't such a great idea after all.  Holy hot!!!  And nothing saps the energy out of me more than running in direct sunlight when it's hot outside.  It was ridiculous.  But 8 miles later it was over and now I can remember that next time I don't feel like waking up at the crack of dawn.  

I set a goal to eat 30 grams of protein with each meal.  Since I want to get lean and mean before the marathon.  So before yesterdays run I had my usual breakfast protein shake then after my run I went to pick the kids up from dance and then I went straight to the grocery store. So while I was there I picked up a muscle milk for lunch - at 4:00 pm - oops.  Even though I didn't eat as much as I normally do I felt pretty full because of the protein.   Then a nice grilled bean burrito for dinner to round off my protein intake. 

Today I taught spin and did weights.  I love my cross training days.  Mixing it up is such a great change. Tomorrow is speed work. 

Need a healthy meal?

I love drinking protein shakes for meals.  Really I do.  I usually do 1 or 2 meals a day as a shake.  I think one of the reasons I like shakes/smoothies so much is because I don't like very many high-protein foods - aside from a nice juicy steak or burger.  I don't like fish. Chicken bores me if it's not in pasta or cream sauce.  And please don't mention the word tofu to me (I'm still scarred for life from my mom making me eat it as a child).  

So if you're looking for a great healthy smoothie here's an option for you.  Traci's fave smoothie. Enjoy.

Today's workout:  tempo run on the treadmill - 10 miles total with 6 miles at 7:53 pace. Then tonight is a nice easy 5 mile night run to get ready for Ragnar. 

P.S.  today's tempo run was tough because it was done without music.  I was with the girls but we didn't have the energy to chat during the tempo portion so it was brutal. 

All about the long run....

I bought a few new pair of shoes.  Yes I love Saucony - I got another pair of Kinvara 2's (I think I'm on pair #6 now) and I am trying out the new Guide 5 just to mix it up with all the miles I've been putting in.  The third pair is for the hubby - he's trying out the Kinvara 2 as well.

 Took the kids out to dinner Friday night before the long run and loaded up on pasta. Yum.

My hips were hurting after the run so I decided to do an ice bath.  There were still bubbles in the bath from my kids bath the night before.  Rather than spend anytime washing them down I just left them in and loved how fancy it made my ice bath :)

I've been trying hard to not drink so much diet coke - but after a long run and knowing I would be working on my garden the rest of the day I had to swing through the drive thru and get my favorite mix of DC.

Some Details:  We did our 16 miler in the canyon again and I feel like I'm getting a good feel for the marathon course.  I tried the new accel gel (rapid release) and didn't love it.  The flavor was too sweet and I didn't feel as much of a difference as I do from GU Roctane.  I took my accel gel at mile 5 and a roctane at 11.  My body was tired by the last few miles but we were pushing our pace.  We finished the run at an 8:25 pace - fast for me. 

Today:  This morning was our usual 10 mile Monday morning run.  I forgot my Garmin so I have no idea what pace we ran but it felt just like every other Monday morning - I was tired and grouchy :)

Tomorrow:  spin & lift

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.

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

All for a Pumpkin Bar

Today I decided to add about 20 extra minutes to my spin workout because I simply ate too much last night.  I really wanted a pumpkin bar - I just LOVE them!  

I'm a big fan of the whole exercise thing in order to enjoy my favorite treats.  I do try to eat healthy most of the time but as the holiday's are coming there will be lots of yummy treats around. Plus my favorite winter comfort foods are higher in calories. So...I have been thinking about what it takes to burn off the food I eat.  

I burn about 100 calories each mile I run.  If I eat 1 serving of a pumpkin bar (w/yummy cream cheese frosting) it's about 300 calories then I have to run 3 miles to burn it off.  Is it worth it?  Sometimes yes.  Sometimes no.  When I go to Cold Stone for a treat my calories add up fast.  Sweet Cream Love it: 530 + Oreo cookie mix in: 120 + Caramel: 90 = 740 calories total or 7 1/2 miles. WOW!  

Of course I can look it another way too.  On a typical week I burn between 3150 - 3550 calories.  So as long as I am smart about the majority of my meals I'm fine with date night treats and splurging once a week guilt free.  

Today's Workout - Cardio Circuit.

Set 1:  

Fast flat

Seated hill (high tension)

Standing hill sprint  

1 min. of each @ level 1 intensity (50%)

30 sec. rest

1 min. of each @ level 2 intensity (75%)

30 sec. rest

1 min. of each @ level 3 intensity (100%)

2 min. jumps @ level 3 intensity (100%)

1 min. rest

Set 2:

Sprint w/speed bursts

Isolations

Standing Run

1 min. of each @ level 1 intensity (50%)

30 sec. rest

1 min. of each @ level 2 intensity (75%)

30 sec. rest

1 min. of each @ level 3 intensity (100%)

2 min. hill sprints @ level 3 intensity (100%)

1 min. rest

Set 3:

Sprints - speeding up every 10 sec.

Seated hill - add tension every 10 sec.

Standing hill spring - less tension/more speed every 10 sec.

1 min. of each @ level 1 intensity (50%)

30 sec. rest

1 min. of each @ level 2 intensity (75%)

30 sec. rest

1 min. of each @ level 3 intensity (100%)

2 min. hill sprints @ level 3 intensity (100%)

1 min. rest

Then last minute I added about 4 more songs of hill sprints/seated hills/speed work just to burn off my calories and just went with the music.