Recovery Drinks - I love them!

Today's run was 10 miles.  I ran 2.5 to meet G then we did 5 miles of serious hills.  I was dying.  My legs felt like they weighed 100 pounds each.  Then after our hills I ran the 2.5 miles home.  

Today's recovery drink:

Winder Farms recovery chocolate milk

1 T. almond butter

1 frozen banana

1/4 c. oats

2 T Udo's oil

Delicious!  I like the texture the oats add to the drink - it feels like more of a meal.  I drink a protein shake pretty much every day for breakfast.  They are easy and I can get in lots of protein.  I try to drink them within 20 minutes of finishing my workout when I can. 

Tomorrow:  rest

Saturday:  10 miles


Do you have any good recipes you use for your protein shakes?  

Gorgeous Morning Run

 

Seriously it was so pretty on our run today.  I ran to the trail to meet one of the running gals then we ran the trail along the river to the lake then she took me on a new trail along the lake.  It was so pretty.  I had to keep telling myself to look up and the beauty instead of looking down at the pavement.  The lake with the mountains in the background were just what I needed today.  It made my 10 miles feel like 5 and we just chatted and enjoyed the run.  Some days running is just more fun than others and today was one of those days.  

p.s. please ignore my concentration face - why can't I smile and do a self portrait????

Trying to make this work

I found this treadmill workout on pinterest the other day and it looks like it has the making of a good spin workout.  I was going to use it this morning in my class but couldn't quite figure out how to re-create it on the bike.  

Do I do speed intervals with the different treadmill paces or do I add intensity through tension?  Thoughts?

20 Miles and Ugly Faces

I might make the ugliest faces known to man when attempting to show just how unhappy the weather on today's run made me.  I thought we were all making ugly faces....apparently only I did!

This time they look sad and again I've got my ugly face going on

We did our first 20 miler today (since the girls are both going somewhere very beautiful and warm for spring break...I might be VERY jealous).  Last night Todd asked me what time I was getting up to run when I told him we were leaving at 5:45 and running 20 miles he said I sure know how to make running sound not fun.  HA.  

Anyways.....we knew the weather had the potential to be bad today but when I woke up it was clear and 37 degrees.  One of the running girl's husband drove us up the canyon so we could run the marathon course again and head straight home.  The further up the canyon we got we started to notice snow so we decided to jump out and start running.  It was pitch black on the highway (no street lights), windy, and there was hail coming down.  UGH!  It was crazy - the hail hurt so bad when it would pelt me in the face.  We jumped on the trail as early as we could and by mile 3 the hail turned to snow.  It snowed on us the rest of the run.  The weather was so bad today for our run it was almost funny.  We had to adjust our route on the run - good thing we run around town enough to know mileage home from just about anywhere :)

I thought it was crazy that there were no other runners out this morning. There are always runners out - the first runner I saw was at mile 15 then I saw one more guy at mile 19.  Apparently everyone else decided to stay inside this morning and wait until Utah decided to give us back spring.

I did a roctane GU at mile 8 and another GU at mile 15.  Drank 10 ounces of water and 10 ounces of gatorade.  All in all I felt pretty good - all things considered.  Average pace (with walking while taking GU's) was 9:04 pace. 

All the way baby!

I am so focused on training for the marathon that I keep forgetting to think about Ragnar (Wasatch Back).  The races are back-to-back.  6 days apart.  If I think about it I get a little stressed out so I just don't think about it usually. 

I love this quote they posted on facebook - and my amazing team captain sent this out to the team too.  I obviously needed the inspiration.  I love love love it!  This summer I am going all the way.  2 marathons and Ragnar.  Bring it!

Today's workout was a tempo run.  I did a warm up mile then 6 miles at an 8:00 min/mile pace (7.5 on the treadmill) then another 3 miles around an 8:40 pace to finish it off for 10 miles total.  Overall it felt pretty good - especially once it was done!!  I had to plug in my iPod to get me through miles 3-7 but other than that the miles went by pretty easily watching people at the gym and chatting with the runnin' girls.  Love my girls!

Thank you!!

Every week after I teach spin I leave the music playing in the room for those who want to keep riding and then head out to lift weights.  This morning when I went back into the room to grab all my stuff I found a cute card sitting on my gym bag with this awesome little note and gift in it.  SO SWEET!  

It made my morning.  I have no idea which of my awesome gym buddies it's from but I will definitely be using it to buy more spin music.  hmmmmm maybe it was a hint disguised as a gift that I need new music.....

I love teaching spin one day a week.  It's the perfect addition to my running routine and doesn't add extra stress to my busy life.  Plus I get to use all the money I make there for new workout clothes :)

Today:  spin (lots of speed and hills) & lift

Tomorrow: 10 mile treadmill run with 6 tempo miles

A very windy run

I slept in this morning so I had to run my 10 miler after work by myself.  It was soooooo windy!!  I mean seriously can you see my hair blowing?  


I hated the wind.  It made it hard to decide if I was hot or cold because it was too hot out to stay in my long sleeve shirt but the wind would pick up and it was a really cold wind.  UGH.  It also made my pace all over the place.  When I had a headwind I was dying then when I would turn I felt strong cause it was pushing my back.  Then it would come in from the side and my hair was everywhere - it even blew the bobby pin out of my hair! 


I will say that I am very glad I wore my glasses instead of a hat because the dust was really bad today.  


Tomorrow: spin and lift
Wednesday: tempo run (10 miles w/6 at tempo)