Mayday Mayday

I haven’t had much to write about the past couple of days.  Monday and Tuesday I took a break and rested.  I looked and felt so beat.  Yesterday I went for a light 2 mile run without my watch because I was still sore and didn’t even want to know what pace I was running.

Now it’s already May! And with the Coronado Bridge Run in 2 weeks from Sunday and the SD Rock ‘n Roll in about 4, I decided to set some new goals:

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Nutrition: Read Paleo for Athletes (just started this), eat paleo and try out some new recipes.  My recovery time from this past half marathon has been really poor, either because 1. the course was hard, 2. I fell off my paleo grind, or 3. the course was really hard.  Either way, Paleo for Athletes is shedding light on how paleo works to maximize athletic performance and increase recovery rates.
Workouts: Incorporate more early morning workouts into my schedule.  I’d like to get into the habit of going to sleep early, waking up early, doing yoga or body pump before work then running after work.
Running: Have more structured running workouts.  I feel like lately when I run I have a semi-determined length, but no determined pace.  I mainly just run according to how I’m feeling.  I would like to feel like I’m running more effectively.

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So I pulled out the book Run Less, Run Faster by Bill Pierce, Scott Murr, and Ray Moss.  This book has good running plans if you’re looking to run only 3 times a week.  Workout 1 is a track/speed workout, workout 2 is a tempo run, and workout 3 is a long run.  I attempted to use this program last year, for all of about 3-4 weeks. I kind of burned myself out because I attempted to do the speed workouts faster than prescribed.  This is exactly what you’re not supposed to do.  The plans start 12-18 weeks out (depending on the length your race).  I figured I can start next week at 15 weeks out and prepare for the America’s Finest City half marathon (I should probably sign up for this first).  I think this program could be beneficial, I just need to give it a full chance.  I feel like this time I’ll have a more practical approach, do exactly what it says and just test it out.  There’s no harm in that when my half marathons have consistently been between 1:44 and 1:47.  I’d just like to see a positive (or in terms of time, negative) difference.

It’s Taper Time

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This week begins my taper for the La Jolla half marathon.  I don’t really know what to expect for this race.  This will be my third time running the course, and my goal is just to beat my best course time (1:46:36).  This is a difficult course, with a 440 ft increase in elevation at mile 6.  But this has been my first time really focusing on hills, and running the Torrey Pines State Reserve several times prior.

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“The Hill” (source)

The importance of tapering is to let your body and muscles rest and recover, and to let them receive all of the benefits built up over training.

For my last race, the Carlsbad half, my taper week looked like this:
Sun – 4 mi
Mon – 6 mi
Tues – 3 mi
Wed – Stretching, foam rolling, balancing
Thurs – 2 mi, hot yoga
Fri & Sat – Rest
Sun – Race day
I ended up running a PR after a 1 year hiatus from running any races.

My main goals this week are:
1. Make sure I am well rested = early bedtime/8 hours of sleep each night leading up.
2. Take it easy = easy mileage/not the time to ramp up training.
3. Recover = stretch, foam roll, wear compression socks.
4. Eat well = don’t eat anything new/don’t eat too much or too little.

I’m still trying to figure out what to eat on race day.  I have been inconsistent in what I eat before my long training runs, mainly just fruit and nuts, but I don’t know if I’ll be able to sustain myself on that for a race.  And more importantly, I’m still trying to figure out where I want to eat my post-race meal, because I love the gratification that comes with that!

What this week looks like:
Sun – 6 mi
Mon – 4 mi Movin’ Shoes run for Boston
Tues – Stretching, foam rolling
Wed – 3 mi run, PM hot yoga
Thurs – AM hot yoga
Fri – Walk/rest
Sat – Rest
Sun – Race day

How do you taper?

Spring Cleaning

I have a hoarding problem: magazines.

For some reason I can’t get rid of them.  Mainly because I’m too lazy.  I half-read them the first time, and then I don’t want to throw them away incase there’s something important I missed.  So piles have accumulated everywhere.  On my desk, under my bed, in magazine holders.  I even just bought a new basket to hold magazines.  What am I doing?

Anyways, I’ve come up with a solution to save the important stuff I might want to recall and discard the rest.  It’s a handy dandy binder!  With tabs marked by a label maker (my favorite tool), divided into nutrition, treadmill, speedwork, upper body and lower body to correspond with articles and workouts I’ve pulled from various magazines.  I make sure to highlight the information I want to find later, and then put them in sheet protectors.

Now I have less magazines and more organization!

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Fresh Air: Day Eleven

Last night I didn’t really sleep well again.  I’m just waiting for my body to get back into sync.  For breakfast I had my usual egg omelet (so fluffy it’s like a pancake), with my new favorite Japanese yams, PLUS some chicken lemon kale sausage from Whole Foods.  There were no funky additives or additional sugars, so these were a go!  They were pretty good too except I had a hard time figuring out when they were cooked.  Have you ever cooked a green sausage?

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Due to lack of sleep, I was tired again today, and was not feeling a run.  I just felt very light-headed and lethargic.  I started to get that clausterphobic feeling from sitting inside all day and decided  I just needed some fresh air.  I went for my light, 2 mile trail run next to the coaster.  I finished these with an average 7:47/mi.  Then I got back onto the road and ran 3 miles out and back on the beach at 8:35/mi. Continue Reading…