New PTR

What is PTR you ask?  PTR is Personal Treadmill Record.  Awesome!  SIDE NOTE: My 6 year old ask me the other day why I always say "Awesome" and I replied, "'cause it's Awesome".  Ok, so I hit 8 miles on the treadmill.  I mean, I have only had it 3 weeks so don't think I'm a slacker or anything.  I am pretty proud of myself.  Monday is looking good!

Retraction

  I have a retraction to make.  January may have made up for its past weather woes.  Today was BEAUTIFUL!  Tony and I had a much needed date night last night and got home late from a night out in Nashville, so I skipped my training run this morning and opted for a midday run.  10 miles, beautiful 50 degree weather, and though my Ipod was dead when I strapped it on to go, I enjoyed the run - just me and my thoughts.  That could be a scary situation, I admit, but it ended up actually being somewhat therapeutic.  So much better than my beloved treadmill.  I ran easy 9:05's on a hilly route.  And the kids got to play outside and release some pent up energy.  Double Plus!!!
  So for you runners out there, I have a question.  Do you run your long run the week before a race?  I have a half marathon 2 weeks out and not sure what to do next weekend with my runs.  This is not my goal half, just a training run.  I'm not gonna try to kill it or anything, so maybe I'll just do my long run next Saturday as planned.  Any advice is much appreciated.  Hope you got out and enjoyed your weather too!!

How Good Things Turn Bad

Eggs.  2 Eggs.  2 Eggs scrambled.  2 Eggs scrambled with sauteed onions.  2 Eggs scrambled with sauteed onions and ham.  2 Eggs scrambled with sauteed onions and ham, salt and pepper.  2 Eggs scrambled with sauteed onions and ham, salt and pepper, topped with cheddar cheese.  2 Eggs scrambled with sauteed onions and ham, salt and pepper, topped with cheddar cheese... and coffee.  2 Eggs scrambled with sauteed onions and ham, salt and pepper, topped with cheddar cheese... and coffee with lots of french vanilla creamer.  Treadmill.

Snow Be Gone

Ode to Snow

Go away you winter snow,

you visit fast and leave so slow.

you bury roads in your icy sludge -

you are responsible for my winter pudge.

You cover all in your fluffy blanket,

and free the kids from school, dangit!

I have miles to run for my training plan,

but you sentence me to treadmill land.

How can you continue to fall and pile?

and all the while I'm losing mile after mile.

You'll soon melt away with the havoc you wreak,

but I'm sure you'll return about this time next week.

12

  Woo Hoo!!  It was 12 degrees this morning... 12.  I ran 12 miles in 12 degrees.  I felt insane tough and I know all the people that drove by us thought we were idiots hard core.  True Runners.  Only really loopy dedicated runners do this kind of stuff.  The only part of my body exposed was my face, which I had lathered so beautifully with baby vaseline like stuff to keep it from chapping.  After one mile it was numb... like I would try to talk and I wasn't sure if my mouth was moving.  Awesome.  If there was snot frozen to my face I didn't know it.  So we finished with 8:50 averages.  Nice.  My friend, Sara hung back with me today since we were the only two going this distance.  My knee hurt the last 2 miles but now it feels ok.  Glad to have it done!

Enough Negative, More Balance

  Okay, I admit it... I'm a negative self talker. And I can't take a compliment. Ever. However, I am making a conscious effort to do better. And recently I've noticed a lot of other women who do the same thing. Women who are beautiful on the inside and out - yet totally lacking confidence. Perhaps I should start a negative talker anonymous program. Or maybe some positive person should... there I go again.

  For today's workout I ran 3 miles and did a 22 minute core workout.  It was tough.  I'm sure I'll regret the decision tomorrow when I'm trying to keep up with my friends on a 12 mile run and my abs are screaming at me.  But it will make me stronger and faster, and honestly I really need to do more strength training.  I can't be all cardio, cardio, cardio.  I need some balance.

  Hope you had a great workout today - and repeat after me:  I'm good enough, I'm smart enough, and dogonnit, people like me.

Lunch

  I totally stole this idea from Hungry Runner Girl - the idea to post my salad picture I mean -not the idea to eat salad.  So this was my lunch and it was de-lish.  Ok, it's a little large for a lunch salad and I wish I could tell you I didn't eat it all, but... well there was nothing left.  Nothing.  I used some Spring Mix salad greens, cut up some deli roasted buffalo chicken, swiss cheese, purple grapes, walnuts and golden delicious apples... topped with a little balsamic vinaigrette.  Yum. 

 Also, to update on my earlier post, I busted through the funk for an awesome workout on the treadmill.  Felt good....
  Here is a picture out our back upstairs window... it's only been snowing for 3 hours... suppose to continue through the night.  Tomorrow may be a sledding day.

Funk Week

  I go through weeks like this every now and again - I call it the funk.  I get discouraged and don't even want to run, can come up with any excuse to NOT run, and find no joy in running.  This is that week.  One time, my funk week turned into about 8 months.  Not kidding.  I was in an 8 month running funk.  It came right after my first 1/2 marathon that I had rigidly trained for from scratch (see first picture, this was during that time).  I built my base from nothing, did the speedwork, the tempo runs, the long runs, the cross training, and I met my goal of a sub 2 hour 1/2 marathon... barely (2nd picture with my brother right before the 1/2).  But I had some serious Post Race Blues and didn't snap out of it for a long while.  I almost had to start completely over - 4 mile runs became difficult.  I had to find the joy in just running rather than just training.

  The good news for me is that I have races already scheduled for the next few months, and friends to do long runs with on Saturdays - keeps me motivated even through the funkiness.  Do you ever go through funks?  It doesn't have to be running, it can be anything.  Work funk, school funk, healthy eating funk, weather funk, life funk?  The key for me is having a goal to keep me motivated, and then finding the joy again in what I'm doing.  Have you found your key to getting through the funk?  Care to share?

Wednesday = Speedwork

  Wednesday is my speedwork day.  I have a love/hate relationship with speedwork - doesn't every runner?  I mean, you are literally pushing your body as hard as you can, right?  You are trying to increase your aerobic threshold by pushing your body harder and further, over and over again.  It's sheer punishment so I get the hate part... this is not fun.  It leaves my legs all rubbery and my throat raw from sucking wind.
  The interesting aspect is why I love it.  I absolutely love running all out in a sprint - discovering if I can still run like I did in my soccer days.  It takes me back to those mornings in college when we knew it was a fitness day (almost always Tuesdays!), and we knew it was gonna hurt, and the anticipation of the pain was enough to give me a stomach ache all day.  And we were all in it together, and we all dreaded it, but when it was over... ahhhhh, pure bliss.  Mental and Physical bliss.  The goal was to increase our fitness base, to make us better soccer players.  Now, the goal is to increase my fitness base, to make me a better runner.  With pain comes growth.
  Same in life I suppose.  Staying comfortable gets you nowhere.  So we move through rough spots, endure hurt, persevere through the uncomfortable - and over time it all brings growth, whether Spiritual, Mental, or Relational.  It's not fun, but we learn from being stretched, and we grow stronger.  I hope my speedwork today brings future growth.  I hope I can be consistent with it, that I can push past the comfortable, that the results are so obvious that I demolish my PR in a couple of months.  And if I don't or can't, that I will be willing to persevere and try again.

Sleep Requirements

  I need sleep.  No, like, I really need sleep.  Not like other people need sleep... I need sleep like a cat needs sleep - 18 hours a day would not be too much.  Of course, I don't actually get that much sleep, but it would suit me well I think.  My husband, he does not sleep.  He can function well on 5 hours a night - which to me is more like a nap.  He wakes around 5 every morning - I know, right?  WAY TOO EARLY!!
  So all this to say, when I do a long run or a speed workout, afterwards my body wants to crash.  I'm all good until the shower and then I'm like spaghetti.  I... just... need... to... nap.  I wonder if it's iron deficiency or some other lack of vitamins, or this is just how I'm programmed.  What about you, do you need excessive sleep time?  Does a workout recharge your battery or drain it?  And what is your favorite re-fueling trick after a hard workout?  I always head for the chocolate milk... not the low-fat kind either like the running magazines suggest.  No, I like the creamy, fatty kind and though it may sound gross if you haven't tried it, my body craves it after a run.  And it goes down smooth. :)  Got any tricks for energy kicks?  Besides 5 hour energy drinks or rockstar or mountain dew or coffee?  Please send them my way... I will be sure to try them... after... my... nap... (yawn).

Training World

TOTAL for the Week:  29.7 miles

Sat      1/15 - 8.2 miles - cruising :)
Fri      1/14 - 4 easy miles treadmill
Thurs 1/13 - 4 miles treadmill
Wed   1/12 - 30 minute elliptical interval workout

Tues   1/11 - 4 miles treadmill

Mon   1/10 - 3 miles easy treadmill

Sun     1/9 - 6.5 miles treadmill

Kind of a weird week for me as I usually take at least a day off.  Plus, I did lots of easy runs on the treadmill since we were stuck in the house.  This morning's 8 miles with the training group was so much better than running alone, and faster - now I see why people have running partners.  I should get a PR in March at our local 1/2 marathon - woo hoo!

Dinner, Running Challenges and Other Stuff

  I made brunswick stew for dinner last night.  Ummm, can I just say YUMMMM?I've never made it before but it was de-lish paired with some crunchy (greasy?) cornbread.  I had to make myself quit eating it though my husband may go into shock from all the green lima beans he ingested while eating (amazingly with no complaints - yeah, it was that good).  And then some yummy banana pudding, courtesy of my friend Christine's awesome blog (find the recipe here).  Yeah, Yeah, Yeah, I know... calories in vs. calories out... I think in may have won yesterday.
  On to running... our local running club is having this training challenge where we train together and compete with this other local running team in an upcoming 1/2 marathon.  We are meeting tomorrow morning for the first time and I am a little, ok very nervous.  They put me (despite my screaming and complaining that I don't belong) in the Advanced training group... I'm not advanced.  So we are running 8 miles tomorrow on a route I am not familiar with and I'm a little nervous I will be left behind, with no map, in the freezing cold... trying to find my way back.  I am directionally challenged so though we have lived here a whole year now, I am not that familiar with roads, routes, general directions at all.  Though this could make for an entertaining blog post, right now it just makes me have a nervous tummy.
  So my dilemma for today: to run or not to run?  I will be running 8 faster than normal or be left behind miles in the early morning, but I want to work out.  I don't want to do the elliptical machine... I want MILES.  Against my better judgement, I may jump on the treadmill for an easy run.  Or not?

My Christmas Gift

    My Christmas present this year was a surprise - my husband gave me a treadmill on which he is currently walking.  So sweet!!  I think it's like one of those gifts that gives back to the giver.  I must say, it has been great to have this week during the miserably cold, snowy, icy weather.  The treadmill never has been my favorite cardio machine, but now that I am a runner and can log miles when my husband isn't on it with my kids at home and when it's freezing - I find it a lifesaver.  I'm curious as to how my husband's training will progress with it - if I will lose some strength from not running on the roads with the hills.  I adjust the incline but it is still different.  I also feel that I'm running much faster though it says I'm running slower... but maybe my stride is a bit longer outside?  No matter, he is I am loving the ability to log miles each day.

Winter Woes

January... I remember you.  You lock us up in our houses with your bitter bite.  You lock away the sun with your thick, gray clouds - binding us up with heavy coats and scarves.  Yes, I remember.  Your crisp breeze chills the fingers and toes, ears and nose.  You cause cravings of rich, warm foods, and creamy, hot drinks yet hide our bodies away under layers of clothes.  You leave behind your slippery remains, freezing roads and walkways, closing schools and businesses.  And the worst part about you, January, is that you leave us only with February.... and yes, February, I remember you too.

Don't let winter get you down.  Find a way to move your body.  Go to the gym, jump on a treadmill or do a video workout (their are some great ones On Demand through many cable providers).  Look up some circuit workouts here.  Just get moving and get your blood flowing, it will make you feel so much better so you can beat the winter woes.

Weight Loss

   Want to lose some weight? You don't need to spend a lot of money on fancy pills or nutritional bars.  It's all about calories in vs. calories out (fyi: calories out need to be greater than calories in... very important!). The number one way to keep up with your calories is by keeping a food diary. Keep a pad of paper in the kitchen and write down everything you eat - EVERYTHING! This not only helps you see how many calories you're ingesting, but also makes you aware of them and holds you accountable. Another benefit of a food diary is it helps you learn portion sizes and control because you are having to read labels.

     Still reading? Good. Next you need to figure out how many calories you burn daily - click here for a good web tool to help you. The final step is figuring out how to increase the calories burned (hint: exercise) and decrease calories consumed. Set a calorie limit for your weekdays and allow yourself a slight increase on the weekends - that way you will feel like you are getting a reward each weekend and won't feel so deprived. A good start is to decrease your calorie intake by 400-500 below the average amount you burn each day. Even with an increase on the weekend, this will give you a weekly calorie deficit of about 3000 (3500 = 1 pound). If you add exercise on top of this, you can easily lose a pound a week, if not more.

   Just remember, sometimes when you start an exercise program it causes you to feel more hungry than normal.  To offset this increase, make sure you are eating quality foods such as whole grains, lean proteins (low fat cheese, greek yogurt, skinless chicken, eggs), and good fats (olive oil, nuts, avocado, olives). This will help you feel satisfied most of the day. And remember my motto "If you want to lose weight, sometimes you're gonna be hungry." Just make sure to curb the hunger with smart choices. If you get too hungry, you are more likely to make poor food choices. Sugar and white bread are the worst - causing blood sugar spikes which eventually cause a crash - plus high in calories and low in nutrition.  If you try any of these ideas, let me know how it goes and how you progress.

First Post!

This is my new running blog. I want to have a place to keep up with workouts and also races and improvement. Thanks for checking in on me, feel free to leave a comment if you want to!

Sunday 1/8: 6.5 miles on treadmill

Saturday 1/9: 6.2 miles on treadmill

Wednesday 1/5/11: 8 mile run easy

Tuesday 1/4/11: 45 elliptical interval workout

Monday 1/3/11: 30 minute elliptical workout

Saturday 1/1/11: Frostbite 10k Hendersonville, TN - I PR'd with 52:07!

Upcoming Races:

2/6: Cedars of Lebanon 1/2 marathon Lebanon, TN

3/26: Run for Children 1/2 marathon Bowling Green, KY

4/30: Country Music 1/2 marathon Nashville, TN