4x1600's and some food pictures.

I had 4x1600's on my calendar, and this workout always makes me a little nervous.  I didn't want to run these on a treadmill, however running them on the street is very dangerous in the high traffic area near my workplace.

I headed over to the park that has a dirt track that is approx .35 miles long. I ran two miles to warm up, after the first mile I stopped my watch to use the bathroom and stretch. During the second mile I did some form drills (A-skips, butt kicks, side stepping, and high knees). I also did a few strides to warm up. The temperature was a crisp 41 degrees at noon. I needed to make sure that I was warmed up probably. I also decided to wear my trail shoes for this workout. I wanted to get used to running tempo pace in them, in case I decide to wear them for the half marathon.

I did the first repeat 7:21, I had to share the track with the city workers who were maintaining the landscaping.  They didn't seem to happy to share the track with me. I switched directions for the second 1600, and according to my Garmin I  ran a 6:53.. That didn't seem right. I don't think I ran the repeat that much faster and I was worried that the track was skewing my data, so I did my last two repeats on a hilly bike path and on the streets surrounding the park. I hit both of those intervals at 7:10. After the workout I ran almost two miles to cool down. Here's the data:

Some Food Pictures

I'm still a vegetarian and during my marathon training last fall I would show you pictures of my food.  I kind of fell out of the habit,  but since I discussed weight loss recently. I thought it might make sense to show you some of my typical meals.

Breaded Eggplant over microgreens, with melted cheese.

A batch of vegan muffins.
These are my homemade cliff bars.

Homemade Cliff Bars

Pan roasted veggies.

I know Brown rice is healthier, but I still prefer white rice.

Red potatoes that I like to microwave
for lunch.

Pinto and Black beans are
A big staple of my diet.

Vegan chili, with those
red potatoes.

Potato chips for when I really need a salt fix.

Another one of my favorite snacks.

Add caption

Home made pomme frites.

I eat at least one banana a day

I'm still trying to kick my diet coke habit. When I first stopped drinking alcohol, I really leaned on diet soda as a drink replacement/behavior modifier...

Now I drink a lot more unsweetened carbonated water, but every so often I will crave a fountain soda.

Beet juice on the left, Diet crack on the right.

I'm going to post the rest of last week's workouts in my next post. I had a killer run on Friday. But, today I'm laid out with a nasty cold. I hope this isn't the flu.

Thank you for reading and I'm sorry for the wonky formatting issues. (I'm typing on a tablet)

Training updates, an adrenaline rush, and I don't have to worry about my heel striking when I'm running uphill.

Last week I had some fun with hill training. I tend to get beat up when I'm running tempo pace on the roads.  My heel striking becomes worse and the force of it sometimes causes my hip to ache.

I have noticed that I really enjoy running uphill.  I have always liked the slow grind of climbing up a hill. It's kind of like speedwork.  I benefit from using different muscles, and I'm not pounding the ground so hard.

I still have a few interval and tempo paced workouts before my half marathon on February 20th.  But, I think I will swap out some of those workouts in favor of climbing uphill.

Training updates

Monday 1/25- 3.1 Miles and some strength work.  I did a short run to warm up for strength training.  I didn't look at my Garmin once, and it was a nice surpise to see that my splits were pretty even.  My hip was feeling a little tender from the 5k over the weekend.

After that I went to the gym, and did a few exercises:

Lat Pull Downs
Cable Flys
Cable Bicep curls
Around the world lunges (body weight only)
Kettle Bell Swing Squats
Push ups
That night I did a lot of stretching and foam roalling.

Tuesday 1/26 6 Miles, It was an interval day. I didn't have enough time to leave my workplace to run intervals on a track, so I did my workout on the treadmill. I ran two miles to warm up, and then I changed my shoes.
 I like wearing a lighter weight shoe for interval training, and the shoe I'm currently using for speedwork is the New Balance 890v4 it's light weight but has a lot of support.

My only gripe is that the laces on this shoe are cheap, and they came untied during my workout...That's not something you want to happen on race day. But, getting back to the workout.

My workout was 5 x 800 meters at 10k pace.
I wanted to try the indoor watch feature on my Garmin  The first two intervals were fine.  I was stopping my Garmin in between each interval, and for the third intrerval I forgot to start my watch...  I was so mad!  I decided to try to run a 400 meter interval for time, and that hurt!  During the 4th 800 my shoe came untied.  Overall this workout hurt, but my hip felt fine.  I think the softer surface of the treadmill helped.  Here's the data (I'm not sure how accurate a Garmin can be indoors without a foot pod)  3 x 800, 1 x400 , 2 x 800 =  3:09, 3:11, No data,  1:33, 3:21, 3:12
In between intervals I slowly jogged, walked and gasped for air for about 90 seconds.  Here's a snapshot of the pace chart.

After the speedwork, I ran about 1.7 miles easy to cool down.

Wednesday 1/27 9 miles.  I had to switch up my Thursday long run to today... I have meetings and I won't have as much time to run.  I also came in to work early so I could extend my lunch break.  I was feeling a little tired from the previous days speed work. I chose an out and back route on a bike path.  This bike path is kind of isloated, and I felt kinda spooked during the middle miles.... I made sure to take my earbuds out and to be on the lookout for stray dogs, and other sketchy folk.  The first half was uphill and the second half was downhill.  Here's the data.

Thursday 1/28-No running today, but I did head into the gym for strength training.

This workout was an ass kicker.
Round 1
Lat Pull Downs
Cable Flys
Seated Rows
Stretched my hip flexors in between sets

Round 2
Alternating Shoulder Taps from a plank postion
Spider Lunges
Roman Chair Leg Lifts
Close Grip Pull Up (Arms were smoked could only do 1)

Round 3
Dumbbell Bench Press
Back Flys
Bulgarian Split Squat
Step ups onto a bench with knee lift

Round 4
Back Raises
Back flys on back raise machine.

After that I did a few timed hand stands against the wall trying to keep my body balanced off of the wall.
Also a few back bridges (wheel pose)
I also stretched my very tight hamstrings and groin.

Friday 1/29 5.2 Miles Happiness is a trail run in your new trail shoes!! I have a really neat friend who hooked me up with a pair of trail shoes, at a huge discount....I was so surprised when I recieved these beauties in the mail.

I had to take them out for a test drive the very next day (Friday).  I went to the Whitney Mesa Recreation Area,  I had such a fun time running up onto the mesa, and I took some pictures too.

Before

After

Post run PB & J

Personal Story time (adrenaline rush)
I took the day off from work, as a personal day so that my husband and I could have a date day.  We went to an indoor shooting range. It was such an adrenaline rush to fire a gun.  I haven't fired a weapon since I left the military.  But, the biggest adrenaline rush was yet to come.... On the way home we just missed being in a serious car accident.  We were driving on a stretch of road that is really dangerous. The speed limit is 45 because of the curves, but people treat this area with no respect.  We were driving in the center lane, and we heard braking with screeching tires, and a car comes flying by us, he swerved around us and hit the left guard rail, and the car fishtailed right in front of us, he hit the right guard rail,  and then the car was heading back in our direction, but my husband was able to swerve out of the way.  The car had to have been going about 70 mph.  And I'm so grateful that we didn't get rear ended or crash into the car while it was fishtailing. It's crazy how everything went into slow motion while it was happening.....  I was a hot mess after that....I'm so glad that my kids weren't in the car... But, now I really have to get serious about writing out a will in case something happens to the both of us.

Saturday 1/30 9 Miles, hills at Tempo effort.  I ran blind this morning. I started my Garmin, and pulled my shirt sleeve over it, and just ran by feel.  This run, climbed over 500 feet, most of it during the first half.  Here's the data:

Sunday 1/31- 6.6  miles, More hills, but the pace was more relaxed.  It was a nice morning.

Monday 2/1  This was a rest day.  My son was sick and I stayed home from work with both of my kids.  Last week my daughter was ill, and I was lucky that I didn't have to miss work, because my husband was able to stay home with her....  I was still working from home that day, (checking and responding to emails).

I think I will save my 4 x 1600 recap for the next post. I will also be talking about food or just showing you food pictures.

Thank you for reading this awfully long post. :) 

LVTC Poker Run 5k Race Report-Trading Speed for Endurance or am I Just Getting Older?

We are our own worst critic aren't we?  I know this post is going to veer on the side of whiny. But, I do want to be honest about my training and how I feel.

I have a half marathon coming up, and I was going into this weekends 5k race feeling a bit over confident in my athletic ability. This race wasn't a confidence booster at all.  I felt like I ran a smart race, it just wasn't as fast as I had hoped it would be.

Saturday's event was being held out at the Silver Bowl Park which is located behind Sam Boyd Stadium.  The theme of the event was a Poker Run, and during the 5k you pick up two playing cards , and at the end of the race you receive your third card.  Then after the race, there would be a Texas Hold em game with a flop, turn, and river card...The players with the best hands get their pick of the prizes.  The money raised goes towards track club scholarships.

I am very familiar with this 5k course. I ran this event in 2014, and I have also raced several other 5k's on this same course as well.

The last time I was out at Silver bowl park was last June.  It was the beginning of the summer, I wasn't in the best racing shape.  I was a few pounds heavier, not running as much mileage, and trying to regain some fitness that I had lost earlier in the year.  I ran a 22:31 that day, and it was a meh race for me. I took off too fast, crashed and burned at the end.  My splits ended up being: 6:47, 7:24,  and 7:15

Morning of the Race

Last Saturday I left my house at 7:15am to get to Silver Bowl Park by 7:30. The main entrance gate by Sam Boyd Stadium was closed, but  I found another way to get to the park. I also had to flag down another car, It was my runner friend Sergio and he looked like he was getting lost trying to find the park as well.  

I got to the park at about 7:40am, and that gave me just enough time to pay for the race, do a short .7 mile warm up run, use the port-a-john, change my shoes, and strip off my gear.  I had hoped to do some form drills and some strides... But, I shouldn't have been dicking around with all of my gear for so long.

I lined up close to the front.  I guess the cold doesn't bug me so much for short races. I had stripped down to my skivvies while everyone else was in long sleeves and longer shorts.

Polar bear run club anyone?
I'm in the blue shirt.
At least I'm not the only heel striker.

I wish I weren't so barrel chested.

My buddy James A. was also running, and I so didn't want to get out kicked (again).  He often races with his son, so on those occasions he will pace him.  During the first mile I heard him say "Don't worry we will get her at the end".... C'mon man... I laughed and groaned when I heard that.  I said. "I'm trying to hold back"   FWIW, we joke and kid around.  The competition is friendly and always welcome. We push each other.

We went around the first loop and I collected my first card.

Mile 1: 7:07

I felt pretty relaxed at this point.

I really like this course because there isn't any 90 degree turns.  It's one loop around a baseball field and then a nice long stretch of road before the turn around point.  On the way out there is a slight incline, but that means you have a wonderful slight decline on the way back in.

I tried to hold back so I could let loose on the way back in.

Mile 2: 7:22

After the first mile the runners had become pretty spread out.  During the 2nd mile I was able to catch one runner ahead of me.

Once I hit the turnaround point I threw it into another gear, and tried to just run all out, but still save something for the final kick down.

Mile 3- 6:52

I kept expecting to hear James come hauling by me. (he has an awesome kick)  But, I think he was working hard on pacing with his son, and on this day I managed to finish ahead of him.  

.18- 1:04 (6:38 pace)

Official Time: 22:31

That is exactly the same time I ran last year in hotter weather, being less conditioned, and a few pounds heavier....

I guess you can say that I ran a smarter race.  But, I'm feeling conflicted for sure.... I know this wasn't a big time PR attempt, But the 21 minute bench mark was always a given for my previous 5k times (I realize how lame this sounds writing it out)  

I  ran a pretty decent 10k two weeks prior.  Was it too soon to race again?

Maybe it was the 13 miler I ran on Tuesday?

Maybe it was because I didn't do a proper warm up?

Am I just getting older? (Say it ain't so)

I'm a little nervous about my upcoming half marathon on February 20th..  But, after that race I hope to back off on some of my mileage and start spending more time in the gym.

I'm not going to readjust my goals for my  next half marathon (sub 1:35)

I'm stubborn like that.

Thank you for reading.

Training Updates, Saying Goodbye to the Village Runner, and Shoe Talk

I finally have an abundance of running shoes to wear on my feet. So many choices and options to wear....

Training Updates (Since my last post)

Wed 11/20- 3.3 miles easy. I was feeling pretty tired, from the previous days 13 mile run, however I was headed outside of the building on my lunch break, and I grabbed my gear for a short run.

Last weekend I found out on Facebook (best way to spread information quickly)  that the Village Runner was going out of business.  This is my local specialty running store that is very close to my workplace.  I was shocked and saddened by the news. I also feel as though I am partially responsible for them closing down.
Many years ago, my husband and I would purchase our running shoes from the Village Runner, they had a wonderful shoe buyer program.  You buy 8 pairs, and recieve the 9th pair free.  With two runners in the house, it didn't take long for us to earn a free pair of shoes.  After awhile they discontinued that program.  Probably because they couldn't keep giving away shoes for free.
As time went on I began to become a more budget conscious runner (kids will do that to you) I had less money for running gear and shoes in general...

I sometimes buy my running shirts at the thrift store.

I would still sometimes buy shoes at the Village Runner, but I would also brag about purchasing my shoes from online retailers.  I would still stop by the Village Runner to cruise the clearance rack, and to buy my fuel.  The sales associates were always willing to listen to me chatter on about running, and I will really really miss this store...(Sob)  I feel so guilty for not giving you guys more of my shoe business the last few years.

I stopped by last Wednesday to check out the closeout sale.  I felt like a vulture picking through their wares.  But, that didn't stop me from buying three pairs of shorts and two pairs of running shoes (one for me and one for my husband)

After shopping, I had time for a short run at Cornerstone Park.  I ran 3.3 miles around the dirt paths.  I set my Garmin to display the actual time, and I just ran by feel. I didn't listen to any music either.  I forget how peaceful it is to just run sometimes.

Thursday 1/21  I ran 3.6 Miles easy, and then I headed into the gym to strength train.

I did the following exercises:

Bench press with bar
Hamstring dead lifts with 45 lb bar only

Decline chest press with dumbbells
Decline chest flys with dumbbells
Around the worlds for chest
Sit ups on incline board

Back raises
Back flys

Push-ups
Mountain climbers

Friday 1/22 -Rest Day- I stopped by the Village Runner one more time just to say goodbye again.

Saturday 1/23 LVTC Poker Run Low Key 5k... I don't know if I was still tired from Tuesday's long run  but, I didn't run as fast as I had hoped...

Sunday 1/24  8ish  Miles.  I woke up in a foul mood.  I don't know if I had a bad dream, and didn't remember it.  Or if I was still disappointed with Saturday's race.  Or if it's just good ol' PMS rearing its ugly head already...  My husband told me to "go for a run if it will make you feel better"  I ran almost 7 miles.  And it helped me not want to be so snippy with my family.  The day got progressively better. and in the afternoon I took my son for a short run as well.  We ran just over a mile.  Later on that afternoon I took both kids back to the park pulling them in their Radio Flyer wagon.

Shoe Talk

I recently went back to my beloved Brooks Adrenaline GTS last year.  The GTS 14 was an awesome shoe.  I wore these for my last marathon.  They were a perfect fit, and I had  no issues with this shoe.

You were the best!!

In comes the GTS 15.  I was really excited about this pair of shoes.  

Nice Colors but, you suck!

So far I have run about 80 miles in these shoes, and they are too freaking small. I'm a size 7 in running shoes, and when I wore them for the first time my feet were rubbing against the front of the shoe.  I had also worn my old ass Dr. Martens that were a little snug the day before so I thought my feet were just feeling tender anyway. I also had needed to cut my toenails...About six weeks later I'm still making myself run in these shoes because I don't feel right returning a shoe that I have already run in for about six weeks...  I can wear these shoes for short runs.  But, after my 13 miler last week. I had blisters on both of my big toes. And I have been cutting my toenails extra short just to make this shoe work. 

I'm glad I'm not training for a marathon right now,  I also looked at the reviews on Brooks.com and it appears that this model was made really short.  Grrrr....

 It serves me right for buying this shoe at a deep discount...

I have a few pairs of shoes to rotate now...

The Saucony Guide 8 was the other shoe that I purchased at a deep discount.

This shoe is great, but it's not perfect either.  It doesn't have as much arch support as I would like.  I can sometimes feel my left arch collapsing, when I run.  I do like this shoe for tempo paced workouts. It's light and pretty flexible for a stability shoe. And it's a true size 7.  It fits correctly.

I was wearing the ASICS GT-2000 in 2014, and I really liked that shoe. At the closeout sale at the Village Runner I purchased another pair of ASICS GT-2000's

Hello old friend

I took these out for a test drive earlier today, and they felt great.  These will be replacing the Adrenaline as my long run/recovery pace shoe.  They have great arch support, but don't feel super clunky.

  

On Saturday, the track club was giving away sample shoes (slightly worn)  from Newton.  I received an almost free pair of shoes

I don't know what to do with you yet.

I don't think I'm going to try these out until after my half marathon.  These shoes are supposed to help with running form. I put them on and they just felt weird.  But, I have been such a shoe slut lately that I couldn't resist grabbing a pair to try out.

I hope to have my race report up in the next day or two.

Thank you for reading.

SLS3 Dual Pocket Run Belt-Review and Giveaway!

Hi everyone.  I recieved a new piece of equipment to tryout. SLS3 sent over a Dual Pocket Run Belt for me to try out.

The race belt folds up really small for packing.

A picture of it loaded up.

I think that I'm a pretty good candidate for this product review.  I wear a run belt about 90% of the time.  I usually wear a running belt to carry my phone, and for longer runs fuel and money (just in case).
Over the years I have had a few different waist packs. I don't wear the ones that have the bottles attached because I would rather hand carry a water bottle.  I started wearing a running belt several years ago during the summer months. I had stashed a few dollars in my Nike running shorts with the small inner pocket, and I lost my money on a very hot day when I needed to purchase water...  It was a tough lesson to learn.

I received my SLS3 Run Belt  over the weekend, and I have taken it out for several runs, to see if this would be a good replacement for my existing waist pack.

Runs that I have used this belt for:

10 mile Sunday run

5 Miles with some speed work during the later miles

13 Mile trail run.

3 Mile recovery run.

My biggest concern with running belts is the bounce factor. Nothing is more annoying that having your waist pack fit securely when you take off running, and then a short while later it starts to bounce around on you.

This run belt comes with  a thick elastic strap, and even during my 5 mile run with speed work at the end.  This run belt stayed firmly in place. But at the same time it didn't feel like it was digging into me from being too tight.  With other run belts I have had to cinch tightly so it wouldn't budge only to be greeted with horrible chafe marks after my run (very ouch).

I like that there are two pockets.  One for my phone, and the other one for my keys, energy gels, and money.

My only complaint is that I wish the zipper pulls were a little bit larger.  I'm kind of ham handed and the little zippers were hard to mess with during tempo pace.
Also if you have a larger size phone (Galaxy Note) your phone may not fit in this waist pack.

The SLS3 Run Belt can be worn in the front or in the back. I prefer to wear my waist pack in the front for easy access to my things.  I really liked how sleek and small this waist belt is.

This isn't the best picture
but I'm wearing the belt,
and it doesn't look bulky at all.

If you would like to purchase the Dual Pocket Running Belt SLS is offering the belt for nearly half off.  Here is a link for you to purchase http://www.amazon.com/dp/B017DRIKFY 

I will also be giving one of my lucky readers an SLS Dual Pocket Running Belt to try.

a Rafflecopter giveaway ***Disclaimer:  Other than the belt that has been sent to me, I have not been compinsated for this review, and my opinons are completely my own.  This blog is also not monitized (I write this running blog as a hobby). So I'm not even being compinsated for the links, that I post.***