Monday, July 27, 2015

Training Updates, Shoe Talk, and some of the Food I Cooked over the Weekend.

Well I didn't get a chance to update this here blog last week. I recently joined a Strava running group, so at least I have been posting my workouts there. There hasn't been anything too exciting to report.... I did get a new pair of shoes... More on that later

The heat has also returned, there will be no running outdoors at lunchtime until it subsides *sob*

Training updates
Wednesday 7/15-Two a days.  Ran 3.5 mile on the street at recovery effort. At lunchtime I ran another 3.6 miles on the treadmill. I also did some strength training but, I can't remember which exercises I did.

Thursday 7/16- Rest

Friday 7/17- 5.9 miles. I had the day off from work, but I didn't head out until almost 8:30 in the morning, the sun was already blazing hot, and the pace just felt harder than usual.

Saturday 7/16- Rest

Sunday 7/17-  9.0 miles with a tempo finish. This run felt great! Here's the data.

Monday 7/18- Two a days- Whitney Mesa Recreation Area in the AM. 3.5 miles of delicious solitude. I love the  topography of this trail.

At lunchtime I headed out for a short run.  I ran 3.5 miles, the weather was just cool enough for a short run.

My brand new Nikes arrived in the mail that night.

Tuesday 7/19- 2.4 miles with some strides at the end. My new Nikes are a bit more firm than my Brooks Ravennas or the Adrenalines.  At first I didn't like this at all.  But, I can tell that this shoe is correcting some of my heel striking/arch collapsing.  I started to have Plantar Fasciitis pains in my feet mostly in my right heel.  I started having these problems, after I started wearing the ASICS Gel Keyano.

I think this shoe provided plenty of cushion, but, I don't think it did a very good job of supporting/correcting my heel striking.  I also feel like the heel to toe drop was too severe. I usually like a 10mm-12mm drop for my shoes. But, I think the  Keyanos may have an even larger drop of about 14mm.  It's almost like wearing a low heeled shoe.

Wednesday 7/20- Two a days. 2.4 miles in the AM. This run almost didn't happen. I was really pressed for time, my new shoes felt really stiff and firm. I headed into Cornerstone park, and I ran into a fellow LVTC runner. I ended up doing the last two intervals of her hill workout with her.

Not from last Tuesday, but this was the hill we were running up.

It was so cool to have run into her. At lunchtime I did some circuit training and then I ran another 2.6 miles in just about 20 minutes.

Thursday 7/21-4 mile tempo progression run. I knew that I wasn't going to be running at lunchtime, so I wanted to push the pace this morning. I ran the first mile sort of easy and the I tried to run each mile faster. Here's the data.

Mile 1-8:33
Mile 2-7:47
Mile 3-7:18
Mile 4-7:09

Friday 7/22-4.5 miles. I ran around Cornerstone park, but then I headed up the long hill up to Horizon Ridge Parkway.

Saturday 7/23 -Rest, but I did do some upper body, and core exercises on my torture rack.
I don't use you nearly as often as I should.

Sunday 7/24  8.8 miles around the neighborhood.  I chose a route that was mostly flat, and I ended up running on an unfamiliar bike path.  I tired to beat feet through this isolated stretch. Here's the data.

I liked how even my splits were.

Interesting things I ate this week
I'm still trying to find new Vegan meals to cook for dinner.   Last night I craved comfort food.  and I made a Caulifour potato mash, with a portabello mushroom and onion gravy. This meal was super tast, and  I'm surprised at how well I was able to mimic the buttery flavor of mashed potatoes using Nutrtional Yeast.

Recovery Smoothie (Vegan, Dairy Free)-After I ran on Sunday, I made a huge smoothie to share with my family.   This had greens, blueberries, banana, pineapple, coconut milk, chia seeds, hemp hearts, hemp oil,  

Beet Juice (Husband juiced this), This picture doesn't do it justice.  This also had carrots, apples, and celery in it.  I also added Chia seeds for extra nutrition.

Eggplant and Zucchini Hummus.  I'm a terrible blogger and I didn't snap a picture of this.  We made this with homemade pita bread, and it was delicious.  The vegetables give the hummus a lighter texture.

Well that's all I've got for now folks.  Welcome new readers.  And as always thank you for reading.

Tuesday, July 14, 2015

Training Updates-RIP Nathan Fanny Pack

RIP old friend (2008-2015)
So my trusty waist pack (fanny pack) bit the dust over the weekend.  I purchased a new one, but I wouldn't feel right without giving acknowledgement to my old friend.  You were with me since 2008, you helped me endure many summers, keeping my dollars from flying away in the wind, keeping my phone secure, sometimes holding my snacks, but always being there for me.

My only complaint about this waist pack, was that it would sometimes slip down while I would run, it was easy to adjust, so it never really bothered me.  I hated racing with my fanny pack, because I felt like the extra weight would hold me back. lol.

I went to Marshall's over the weekend to pick up some new sandals for my kids, and I noticed that they had fitness equipment.  I found a new replacement for my waist pack. It only cost $8.00 too.
smaller and sleeker

So far I have been on one long run with my new pack, and I like it.  There is no bounce, and I didn't have to constantly keep adjusting it during my run. The downsides; There is no inner pocket to stash dollar bills.  So I have to be careful if I shove money in there behind my phone.  Also the pocket is a little smaller, so I had to figure out how to stick my phone back in the pocket without having to come to a complete stop while running.

Training Updates

Thursday 7/9-  Two a days.  I ran 3.3 miles around Cornerstone Park. I stayed on the outer dirt loops, and I ran these miles at recovery pace. 31:35 for 3.3 miles.  At lunch time, I drove out to a trail head and ran 4 miles.

I drove out to the trail head and then I got confused as to which trail was the McCullough Hills trail.  I ended up staying on the Amargosa Trail, which I am familiar with and just ran a looped course.  It was a really neat dirt trail run, with some technical single track for good measure.

 During the last mile of my run, I figured out which trail was which, for the next time I head out.
Here's the data

Friday 7/10-  I ended up running six miles before work, and it was wonderful.  I never have time to run longer than 3-4 miles during the week.  So this felt like a splurge.  My legs were a little sore from the previous day's trail run.

Saturday 7/11- Rest,  I did some ab work; some planks and some sit ups on an incline board.
I do quite a bit of cooking on the weekends.  I have gotten pretty good at making different variates of hummus.  It's quite filling and a great way to supplement a vegetarian diet.   I made a zucchini and red pepper hummus.

Sunday 7/12 9 miles,  This was a nice run, It seems like I haven't been out for a long weekend run, in ages.  The temperatures were in the mid 70's.  I know that doesn't sound pleasant, but it was quite the relief from the 90 degrees at 7am, that we had been seeing.

I also stopped to take a picture of the sun peaking between Sunrise and Frenchman Mountains.
Don't I take fabulous pictures?  I'm in love with the mountains
that surround Clark County.  My crap photos sometimes
don't do them justice.

Monday 7/13 Two a days-I ran 3.5 miles before work, at lunch time, I ran 3.6 miles on the treadmill. 

 I also did the following weight training exercises: flat bench bench press with bar, one arm rows, step ups on to a bench with a knee lift, sit-ups, around the worlds (chest exercise), back flys, step ups on to a bench with a back leg lift, & a few close grip pull ups.

Tuesday 7/14-  I  ran 4 miles this morning with a few strides at the end.  4 miles at an 8:30 average pace.  The route I ran this morning used to be my go to route.   The roads have just become so much more congested. More homes, and businesses have been added to the area in the last two years, and the traffic is so much busier, that I just don't do this loop very often anymore. It  sucks.  This route used to be good for tempo paced miles, but I have to be really wary of cars making left turns, or cars flying out of residential areas in a hurry making blind right hand turns....

  I'm not sure if I'm headed to the gym at lunch time today.  I have a few errands that I need to take care of.

Thank you for reading.

Wednesday, July 8, 2015

The Heat Wave is Over, Well Sort of

We recently tied the record for the longest stretch of days for temperatures reaching 105 degrees and above. We tied the record for 21 consecutive days. (June 13-July 3).  I was kind of hoping that we would break the record, so I could always remember this summer
This is pretty close to how it felt the last two weeks of June

On July 4th monsoon season began to make an appearance.

The monsoon season arrives usually the first week of  July in the Las Vegas Valley,  Monsoon season isn't a single event, it lasts a few weeks to two months and this is where two weather systems meet (The Jet Stream & warm moist air from the Gulf of Mexico).  The cold air and hot air meet  and sometimes this can lead to dramatic thunderstorms, humidity, and flooding.  The plus side is that it will bring our temperatures down a few degrees.

When the heat wave arrived on June 13th. I had stopped running outside at lunchtime.  If the daytime high is expected to be 110, then at noon the temps are already above 100 degrees.  If the daytime high is only expected to be 102, then at noon the temps are closer to 90-95 degrees, and with cloud coverage it is doable.  I don't run anything longer than 5 miles.  I also  always carry my hand held bottle with me, and I try to err on the side of caution.
You are the wind beneath
my wings in the summer.

Training Updates

Friday-7/3-Rest, I had the day off from work, my husband didn't.  I took the kids out for some fun.  We went to the Splash Pads and then to Chuck E Cheese.  FWIW we don't eat the pizza, we just enjoy the games and rides.

Saturday 7/4 6 miles.  I had wanted to run early, but we needed to grocery shop, and we wanted to knock that out before the day got really warm.  I lucked out because we had some cloud coverage move in, and it dropped the temps down a few degrees.  I ended up leaving at noon.  The temps were in the high 90's but I kept cool, by pouring water on my head and neck throughout the run.  I also took a cold shower as soon as I got home to lower my body temperature.

Sunday 7/5  3.25 miles on the treadmill. I wasn't sure if I was going to get to run today.  We had stayed up late on the 4th, so I didn't get to leave the house early.  I ended up running 3.25 miles on the treadmill.  I have a treadmill out on my back patio. It's the best of both worlds.  I get to run outdoors in the elements, but at least there is shade.  I ran these at recovery pace.
View from the treadmilll
That night I also made homemade pizza
Half Vegitarian Half Vegan

This is what vegan pizza looks like
My husband has gone almost completely vegan.  He still eats Greek yogurt sometimes.  But, he has given up cheese.  I made Spinach Artichoke dip with white beans, and you don't really miss the cheese.  I don't think I can go vegan quite yet.  I like eggs (and cheese) way too much.

Monday 7/6- Two a days 7 miles total.  Before work I ran 3.7 miles along the Pittman Wash,  At the very end of my run I did 4 sets of strides.  The strides were about 25-50 meters long, so they weren't very long strides.  At lunchtime I ran 3.3 miles around my work place on the busy streets.  I had been on the treadmill for three weeks straight, I was itching to go outside at lunchtime.  After my run, I only had time for a little bit of strength training.  I did the following exercises: Flat bench bench press, reverse ab crunches, triceps dips , single leg Bulgarian split squats (body weight only) I mostly did the squats to stretch out my legs.

 I noticed that my right heel was feeling a little sore when I ran early in the morning.  It goes away after a half mile, but it's sometimes really sore first thing in the morning.  I hope this doesn't get worse.

That night we had a huge thunderstorm dump down a half inch of rain (not a lot) but that rain fell in a really short period of time, and there were several water rescues across the valley.
Tuesday 7/7-  Two a days- I ran 3.1 miles before work on the roads. At lunch time I did some circuit training.
For the 1st Circuit I did the following exercises:
Sit ups on an incline board
Hamstring dead lifts with dumbbells
Bicep Curls
Decline Bench Press with dumbbells

For my 2nd Circuit I did the following exercises:
Chin ups x 2, followed by Lat pull downs w/ 80% of my body weight
Side Step downs off of a flat bench bench
Push Ups
Box Jumps onto a flat bench

For my 3rd Circuit I did the following exercises:
Back extensions
Roman chair leg lifts
Push ups
Mountain climbers

I was going to run another 1.9 garbage miles to round out my daily total to 5 miles, but I decided to stretch instead.  

Wednesday 7/8- Rest-  My right heel was feeling tender last night.  I think a complete day off, is what I needed.

Back at it tomorrow.

Thank you for reading!!

Thursday, July 2, 2015

Training Updates-Running in the heat sucks

We just wrapped up the hottest month of June on record out here in the Las Vegas Valley.  I'm trying not to be a Debbie Downer about this heat, but it's hard not to be.

I was supposed to race 1600 meters next Tuesday evening.  But, they moved the location of the race and it's just too far away for me to get to after work.  My next race will be the Legends of Cross Country 5k next month, then a few weeks later marathon training begins..

Latest Workouts

Saturday 6/27- Rest

Sunday 6/28 3.5 miles-Womp Womp-  I had planned on running for an hour, but on Saturday evening one of our AC units decided to die on us.  My husband was able to repair the unit early Sunday morning (He's does HVAC for a living).  But, I didn't get to leave the house for a run, until 9:00 am.  I thought I would run 5 miles, but that sun is no joke.  I would have skipped this run, but my PMS was giving me a rage stroke, and I just felt extra snippy with my kids and husband.  A short run was just what I needed.

Monday 6/29 3.35 miles-  I decided to run on the roads today, and that was kind of a mistake.  I ran outside the parameter of Cornerstone park,  I ended up running through a construction zone, and then because I didn't want to wait for a red light, I ran balls to the wall race pace through a crosswalk to beat a red light.  I felt like I tweaked something in my groin.  I was sore that day,  but it did give me a little scare, and it reminded me why I'm trying to stay off of the roads and in the parks more.

Tuesday 6/30 Two a days AM Circuit Training
I did the following exercises for about 10-12 reps a piece.  I would move quickly from one exercise to the next to keep my heart rate up.  I did a total of three circuits.  I tend to lift heavier with my upper body, and I don't like to add much weight to my lower body exercises.  The EZ curl bar weighs approx 25lbs.

Bicep Curls w/ EZ-curl bar
Upright row w/ EZ Curl bar
Overhead presses w/ EZ curl bar
Hamstring dead lifts w/ EZ curl bar
Good Mornings w/ EZ curl bar
Squats w/EZ curl bar
Single leg lunges w/EZ curl bar

At lunchtime I ran 7 boring miles on the treadmill at lunchtime.

Wednesday 7/1 - I ran a little over 3.5 miles around my work area. The roads were less crowded,

Thursday 7/2  Two a Days 5.2 miles total AM I drove over to the Whitney Mesa Recreation Area, and I did a short run.  It rained the night before and the temps were slightly cooler.  It was nice and quiet on the trail.

At lunchtime I did some more circuit training.  I did three circuits.  The first circuit was a carbon copy of Tuesdays' circuit:

Bicep Curls w/ EZ-curl bar
Upright row w/ EZ Curl bar
Overhead presses w/ EZ curl bar
Hamstring dead lifts w/ EZ curl bar
Good Mornings w/ EZ curl bar
Squats w/EZ curl bar
Single leg lunges w/EZ curl bar

For the 2nd circuit I did the following exercises
Incline Dumbbell Bench Press
Back Rows with dumbbells
Single leg step downs from a weight bench

For my 3rd circuit I did the following exercises
Plank-Shoulder Taps-From a straight arm plank position tap alternating shoulders with your palm.
Return to Plank position.
Mountain Climbers
Triceps Bench Dips

Then I ran 2.2 more miles on the treadmill on an incline.  I felt like I was playing treadmill games.  Mostly just kicking up the incline from time to time.  I started out running at 6.4 pace at a 1% incline then I sped up the treadmill to 6.6 2% incline, 3% incline, at the end I was running on a 5% incline.

Tomorrow will be a rest day.  I'm looking forward to the long weekend.  Happy 4th of July
 and thanks for reading.