Fueling My Workouts

photoMy workouts for this week.  I am currently on week 4 of my marathon training plan.  I’ve been keeping track of my workouts on my iPhone notes and giving myself :) faces when I complete the workout.  I was planning on running today (Thursday) but moved my last 3 miler to Saturday and long run to Sunday.  I’ve covered so many classes at the gym this week because other teachers are on vacation… and I’m feeling tired!

I taught BODYPUMP Sunday-Tuesday, a core class to the high school swim team Wednesday and pump again tonight.  I’m planning on just attending classes tomorrow morning (spin-RPM and BODYFLOW).  I’m a little worried about running 9 miles Sunday morning, but I’m going to try to go out super early!  The heat has been killing me and having the sun on my skin makes me feel even more tired.  I teach BODYPUMP at 12, so I’m hoping if I run at 6AM I will have some down time to eat and relax.  Speaking of food…

A participant of my BODYPUMP class asked me tonight about how I fuel up for my workouts.  She was curious how I eat and have enough energy to teach.  I told her, I never have a problem eating enough calories!! :)  With Colby training for his Ironman, he eats all day long.

Here are some things I’m using between meals or before/after workouts…

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A quick protein shake after BODYPUMP is always a good idea.  Since I try to avoid dairy, I use almond milk and vegan protein powder.  These are my favorites.  Vega is a pea/brown rice protein blend and Perfect Fit is brown rice protein.  Mix in a shaker and it is quick and easy.  It also helps my legs recover so much faster!

 

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This is my new favorite electrolyte drink.  I’ve given up on Gatorade since it is full of mystery ingredients and can mess with your stomach, especially in the heat.  NUUN is low calorie, a mild flavor and delicious.

 

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I’m not a huge coconut water fan, but LOVE the chocolate flavor!  I drank this when I was at CXWORX instructor training.  La Croix is just a great flavored sparkling water.  Grapefruit is my favorite flavor.

 

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I love these bars!  Both are made of good ingredients and taste so good.  I love keeping them in my gym bag if I need a snack or some protein after class.  The Luna protein bars come in a bunch of different flavors, but my favorites are chocolate peanut butter and lemon.

 

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I haven’t been using these yet in my early training, but I will be trying to eat a few while I run my 9 miles this weekend.  I had stomach issues in the past with shot bloks and GU’s on long runs, so I need to practice and drink lots of water!

 

Half Marathon Training Updates

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Hello!! I took a little blog break, but I’m back!  Life got busy with our new baby Bella, work and training for the Nike DC Half Marathon!  After SO MUCH SNOW I am finally off the treadmill and outside for most of my runs.  I’ve been pretty good about staying close to my training plan, but I’ve had to change around what days I run.  Most weeks I’ve been running on both Saturday and Sunday to make up for a missed mid-week run.  Our puppy just wants all of our attention when we come home from school :)

I am about to finish week 6 of my training plan today.  No long run for this week, but I am supposed to “race” a 5K.  I missed a mid-week, so after I finish blogging and pick up this puppy off my lap (aww) I’m going to warm up for 1 mile, “race” my 5K and then cool down with another mile.  I’ve been running most of my long runs with my friend Amy and we’ve been trying to keep around a 9:30 pace.  I’ve been sick the past week, so it has been tough.  I’ve been trying to push it on my shorter runs.  Below are a few mid-week runs from March…

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I’ve been aiming for negative splits!  It motivates me to run harder.

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This was my run yesterday.  It was SO WINDY!!! I would hit spots where it felt like I had a parachute on my back!  I didn’t pay attention to my watch too much because I was trying to stay comfortable in the wind, but I should have ran my 3rd mile faster to keep the negatives.  Oh well!

Now onto the important stuff – my baby!  She is SO sweet.  We’ve been taking puppy classes at PetSmart and she graduates next weekend!  She is pretty good with her tricks and potty training.  We are still struggling with some biting when we are playing with toys and she gets our hands.  She also went through a phase where she was scared to go outside.  I think all the snow melted and she could see everything so she would go the bathroom and run straight back to the door.  We’ve been taking her farther away from the house and working on walking outside.

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The weather was great yesterday (besides the wind)! We went over to my parents and Colby, my Mom, Bella and I walked almost a mile to their park!  We were so proud!

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Her favorite toy (from the Disney movie Tangled)

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Her little “chair” she makes out of a pet house in her play pen.

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My Mom talked me into this one…. a JOGGING STROLLER for pets!  This will be for the summer when we take her to Lake Placid, NY for Colby’s Ironman!  We are taking her with us, and I think this will really help out on race day when we are outside all day.  I’m hoping she will like it enough for me to take her on runs too!

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We love our little girl.  She is over 3 lbs now! For more pictures/videos of tricks… go to my Instagram :)

PS this is my 300th post on my blog! woo hoo!

Mini Running Goal

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I had high hopes of lots of exercise this past Labor Day weekend.  Instead, I felt tired and run down and took a major 3 day break.  At first it made me panic a bit not to exercise 3 days in a row, but eventually I calmed it down and realized I needed it.  Instead of working out Saturday morning, I spent over an hour watching Wen on QVC.  Sadly, this isn’t the first time I’ve watched Wen on QVC and I’ve wanted to try it for a long time.  I ordered a starter kit off Amazon and it should be here in a few days.  I think my hair will do really well with this cleansing conditioner.  I have dry, thick hair and kind of a dry scalp.  I am just curious to how it will be after heavy exercise.  I’ll make sure to review it on the blog :)

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After taking a break this weekend, I signed up for a 5 mile race I really wanted to do.  I did this race in 2010 and 2011 and it is awesome.  I’ve been putting off registering because I’m kinda nervous.  I haven’t raced since the Nike Half in April and I haven’t been running much.  To put my obsessive mind at ease, I decided to make up a mini training plan to get me to this race.  I know it is only 5 miles, but I ran it pretty fast both times and I’d like to PR!

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The race is in 4 weeks and I did my 3 mile run today.  I know I need to do some speed work/ hill work if I want to improve my time from 2011. (43:55 – a 8:47 pace and that is fast for me!)  I NEVER do hill work or speed work (unless it is on the treadmill) so I need to push myself!  There is still lots of BODYPUMP teaching going on each week, so I have to make sure I fit in my runs too!

NWM DC Training Plan

I ran 3 miles yesterday and today, so I can check those off my pre-training plan I posted yesterday!

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I ran outside today and it was very windy! I took one walk break during mile 2 and was happy to keep it under a 10 minute mile.  I looked at my stats later and saw I walked almost 2 minutes, so I must have picked up the pace to keep that mile down.  I need to push myself more often so I get used to running in the low 9′s.

It was snowing yesterday, so I ran my 3 miles on the treadmill.  I ran 1.5 miles, got off and did 10 minutes of abs/planks and then got back on the treadmill to finish.  I did a 1:30 plank, then one CXWORX ab track I have memorized and one BodyPump ab track.  I am sore today!

My Training Plan for the Nike Women’s DC Half Marathon…

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I based this plan off of Hal Higdon’s Novice 2 Half Marathon plan, but added just a bit to the mid-week runs.  I’m hoping to cross train at least once a week, but twice would be great too! My cross training will be CXWORX, BodyPump or yoga :)