Recap: The Week in Training and Life

Countdown to the SLO Marathon

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SLO Marathon

The countdown to the SLO Marathon has begun! In less than four weeks I will be in San Luis Obispo at the start line of my 37th marathon. Will I be ready? Yes! Will I be able to rock the race as I’d planned? Um, maybe.

If you’ve followed my training recaps you know that life has interfered a lot in my training plan. While my long runs have been pretty much on target, my mid-week training has not been what it should. I’ve been getting in some of the planned speed work, but my efforts to get my total weekly mileage up where I’d like it have not been very successful. Last week I managed for the first time to get over 30 miles. This week, a long run cut-back week, I just barely managed 28 miles.

So to look at the big picture, and to stop whining about things I can’t change, I will have an okay race. Not great, but, barring any severe exercise induced asthma issues, I’ll be fine. And I still have two weeks before I start my taper, so I have hopes for these next two peak training weeks.

This week I got all my planned training runs done {high five!}. On Monday I was out the door at 5:15 in the morning. After a one mile warmup I did four half mile intervals on the road followed by two quarter mile repeats. I was running out of time, so I couldn’t get the three miles total in intervals that I wanted, but I’m happy with that.

morning run 2It was barely getting light when I finished my interval workout on Monday. Can you see the old man in the mountain in the picture below?

Morning run 3On Wednesday I ran a total of six miles, with three miles at half marathon pace. I ran with my neighbor Christina, and we got going at 5:15. I’m not crazy about running alone so early, so I was happy to have a running partner.

As I mentioned it was a cut-back week for my long run this week. I had 15 on the schedule with four miles at marathon pace in the middle of the run. Christina ran with me for most of it, and we did manage to run miles 5-9 at my goal marathon pace, which is about 10 minutes per mile. At that pace it’s not like I was sprinting, but I still found it challenging (which I have to admit concerns me at this late point in training). Anyway, I got it done. After I split off from Christina I had about four more mile to run, but I was really dragging, so I ended up finishing with 14 miles for the day.

ChristinaAlan’s hamstring is bothering him, so we didn’t do our normal dog run on Sunday. Instead I ran four slow recovery miles on my own, choosing perhaps the most challenging route, which is a big loop around our neighborhood that finishes all uphill for the second half. Oh well, I got it done, and took a few photo breaks so I survived.

Recovery 3Pretty, huh? You wouldn’t guess that the day was going to heat up to about 100 degrees (on March 29!!!!).

The Life Recap

I’m not really sure why I’m including a life recap this week since it was generally pretty boring. Alan was away for a few days visiting our twin grandsons in Huntington Beach and cheering them on at the Jogathon at their school. Cash managed 31 laps in 30 minutes! I think this put him in second place overall.

CashAlan also went to their baseball game where both boys had some great plays. They all also played baseball with grandpa, rode bikes together, and of course, went to the beach (it was in the mid-80s!).

DaneMeanwhile, I stayed home to work. I also have been having afternoon headaches this week, which sucks. Unusual for me, they come on in the early afternoon, send me to bed for a couple hours, then seem to go away by early evening. I think it is because I recently got back on my hormones (Obamacare finally kicked in!), and my body is adapting. I’ll have it checked if I’m still having problems next week, but the last couple days seems a little bit better.

I did drag myself out on Thursday to see Cinderella with Christina. More on that tomorrow, but I will say that I loved it. I was fighting the stupid headache through the whole movie though, so I may just have to see it again when I feel better.

Pizza!

The food was pretty boring while Alan was gone. Between having only myself to cook for and not feeling good I kept it simple. Leftovers for the win! Also my favorite comfort food when I don’t feel good: a baked potato with salt and (vegan) butter. Not sure why this makes me feel better, but it’s been my go-to since I was very young.

Alan got home on Saturday and I was feeling pretty good so I made a pesto pizza. It was really, really, really good.

Pizza 2And worth a second look.

PizzaI have a 22 mile run on the schedule for next Saturday. I’ve been fighting a lot of doubts throughout this training cycle, so I admit that I’m fearing this distance. I’ll have to get a really early start too because I don’t think the weather is going to cool off very much.

Coming up on the blog this week I’ll have a comparative review of Cinderella 1965 vs. 2015, a great giveaway for desert locals, and the return of the Pin It Party with Lindsay and many other bloggers.

And finally, here’s something to make you smile:


How was your training week? Any events, races, or other fun times? Want to join the Pin It Party (it’s on Thursday if you’d like to participate)?

So You Say You Hate Exercise

Time for a little tough love.

I didn’t become a personal trainer for the huge amount of money I could make. Not for the fame and glory that I could achieve. Nope, I became a personal trainer because I believe in fitness. How much better our lives are if we exercise.

Which is good because there hasn’t been a whole lot of money, fame, or glory involved. But I do know I’ve changed a few lives, so that’s a pretty good trade-off.

There is one thing I’ve grown pretty tired of hearing though, not just from (a few) of my clients, but from non-exercisers in general. The random people who come to the gym, friends of clients, even other bloggers (!). They will walk in, look disdainfully around at the equipment, the members sweating, the trainers demonstrating, and say, often haughtily (like this makes them special in some way), “I hate exercise.”

I used to consider this a challenge. I could take this person, create a program for them, find something that they do enjoy, and they would become lifelong exercisers. Barring that, I could at least make them like me enough to enjoy the time we spent together training.

The problem with the former goal is that it rarely happens. They stick to a program for a while, complain a lot, start to find excuses, then disappear from the face of the earth the gym forever. Or at least until next New Years.

The latter solution isn’t perfect either. There is a large segment of the population who won’t hire a personal trainer, so I’m missing a large part of the target audience. And while I do have a few clients who train with me because they enjoy my company, they would rather chat than work out, and they are terrible at adhering to the other parts of a fitness program normally done on one’s own, like cardio and proper nutrition.

I’m tired of sugarcoating exercise, of trying to make everyone happy, of spending my valuable time convincing you to enjoy doing something that will make you feel better, live longer, play stronger, and generally have a better life. So, to that end my new mantra is…

Buttercup

Suck it Up, Buttercup

Who ever said that everything that you do in life had to be fun? We, all of us, do many things daily that we don’t really enjoy. Do you like brushing your teeth? Cleaning the litter box? Scrubbing the toilet? Do you do it? Yes, because not to do it would leave you in a stinky place.

Even if you enjoy your job, you don’t always like it. But you do it because, you know, money. You clean your house, mow your lawn, help your kid with homework you may not understand yourself. Fun? Not really.

You do all of these things because, well, you have to, need to, are compelled to, whatever. For the most part, you don’t do them because you like them. You may even hate them.

If you spend a half hour three days a week lifting weights, or some other form of strength building exercise, and take a little time for a walk most days of the week, you can receive benefits way beyond having a clean litter box. You can lower your blood pressure and cholesterol. You can reduce your risk of heart disease, diabetes, obesity, cancer, and osteoporosis. You can avoid the pain of many joint diseases, improve your balance and posture, and general overall health. You will feel better. You will look better.

look better

All of this for only two or three hours a week. Many people spend that much time a night watching television.

So suck it up, buttercup. Just get out there and do it. It doesn’t matter if you don’t like it. You need it. It’s important. There are many resources available if you are new to exercise and need a little help getting started. You can contact me if you have question, either in the comments or from my contact page.

Who knows. You might even begin to like it. A little.

Love your health

 

To all my regular readers. You probably realize that I’m not speaking to you. I know that most of you either love to work out or have come to terms with its importance. But, you may have, as I do, friends, acquaintances, family, that sprinkle the “I hate exercise” line into your regular conversations. Now you have something to answer with.

Quick Training Update, the Weekend in Pictures & Skulpt Aim

Quick Training Update

So it’s 8:20 on Sunday night and I’m a little behind on writing this post. So, lucky you, it will be a mostly pictures training and weekend recap.

I took Monday off after my half marathon last week, so my first training day was Wednesday. I ran six miles. I started with a one mile warm up, then ran one mile at lactate threshold pace, with a quarter mile recovery. Repeating that two more times. My intervals were right about 9:09.

On Saturday I ran 17.5 miles. I started off with my husband, who was running 12, then continued on my own when he turned around at seven. It was getting hot as I was finishing up, so when I saw Alan’s car at the 17.5 mark (he was checking on me), I happily crawled jumped into his car. I was supposed to run 18, but it was almost 80 degrees, I was getting too much into walking mode anyway, so I took the out.

Long Run 2

Funny FaceOkay, we were tired of “smiley face!”

On Sunday we took the dogs out for their run. Our neighbor Christina joined us with her dog. It was a perfect recovery day, about 3.8 miles, pretty slow and easy. And fun, because, you know, dogs.

Dog Run

Dog Run 2

Dog Run 3

DesertThe pepper trees are blooming. Aren’t they messy pretty?

I’m still a little frustrated with my total mileage during the week. More on that later this week, but it has been difficult to fit in my runs with my early work schedule, made more challenging now with the time change.

Family Time

After the run we showered then got on the road to visit his guy:

Big BrotherAs you can see by his shirt, he is soon to be a big brother! We’re so excited that our new grandchild is due in early September! It’s about  month until we find out the gender, but, with four sons between Alan and me, three grandsons, it just might be time for a little XX in the family tree. Just saying. Of course we will be thrilled with our grandchild, boy or girl.

GrandpaSamuel is getting really good at saying Grandma and Grandpa. He is finally getting to an age where he knows us as his grandparents, is happy to see us, and even though we haven’t seen him since Christmas, he remembered us and felt comfortable enough for some snuggles. Though he wouldn’t smile for our selfie.

Grandma

Vegan Lunch at Earth Bistro

We all went out to lunch at the Earth Bistro in Temecula. They have a variety of vegan options and we’ve been there before. This time wasn’t as successful. Their service has always been a little slow, and this time, when they were a little busy, it was quite bad. Alan and I enjoyed our food, but my son and daughter in law were disappointed.

Earth Bistro 3

Sarah Nathan

Earth Bistro

Earth Bistro 2

Skulpt Aim Fitness Tracker

I recently received a Skulpt Aim Fitness Tracker to review. I just barely got it out of the box, but I’m really excited about this product and I can’t wait to try it out and give you a full and honest review.

Skulpt

The Skulpt Aim is a simple fitness tracker that can measure body composition with just a touch, and continue to track it using the free Skulpt app. It uses electrical impedance myography, which uses a weak electrical current to measure body fat and to give you a Muscle Quality (MQ) score based on those measurements. The app is a great motivational tool that will help to record improvements.

How was your training week? Any races, other competitions or great training experiences to share? Would you like an easy way to measure MQ and body fat?

5k Friday: Your 12 Week 5k Training Program, Week 9

Run a 5k 8Your 12 Week 5k Training Program, Week 9

By the end of week eight, you ran 23 minutes straight. Nice job! This week we’re going to add to that total. We’re also adding an optional speed workout. Just as your body makes adaptations to running (increased endurance, better aerobic fitness, structural changes to your bones, joints and soft tissue), speed work improves the way your body processes oxygen, and increases your stamina by raising the lactate threshold, that point at which your body has built up lactic acid and needs to slow down. (Missed week one? Click here to get started!)

This week will start off by repeating your 23 minute run from last week. In addition to your three key workouts, you may add the optional speed workout. If you choose not to do so, just do the active recovery workout.

Remember, all workouts start with an 8-10 minute brisk warm-up walk. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

Run_a_5K_Program.JPGDay One: After your warm up, run for 23 minutes. Cool down, stretch ice.

Day Two: Active recovery. After your warm up, run for 10 minutes. Walk for 30 seconds. Repeat. Cool Down and stretch. Optional Speed Work: Warm up, then run for two minutes at your normal pace. For the next minute pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for two minutes. Repeat four more time (a total of five fast intervals). Cool down and stretch.

Day Three: Warm up, Run for 12 minutes. Walk for one minute. Run for 12 minutes. Walk for one minute. Run for three minutes, then cool down.

Day Four: Rest.

Day Five: Warm up, then run for 26 minutes. Cool down, stretch, etc.

Day Six: (Optional) Active Recovery. Warm up, run for 18 minutes. Walk for one minute, then run for three more minutes.

Day Seven: Rest.

Getting Faster

Getting_Faster.JPGRefer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. You can keep it at that or add another half mile. To add a little mileage to your week, add a half mile to one of your other runs (not the speed workouts).

The Interval Workout: We’re pushing it a little bit this week. Mile repeats. Four times around the track. They should be run at about your 5K pace (about 90-95% of VO2Max). Recover by jogging or walking 400 meters. Repeat two more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: On the road for this workout. After your one mile easy warm up, run two miles at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Getting_Faster.JPGRemember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Week nine is complete. Just think, just three weeks until your race! See you next week!

The Training Begins: Immune Support for the Long Run

This shop has been compensated by Collective Bias and its Advertiser. All thoughts and opinions are mine and mine alone and should not be construed as medical advice. #24HourEsterC #CollectiveBias

As I mentioned in my 2015 Running Goals post, I will be training for my 37th marathon this year. Just think of that for a moment. Since my first marathon in 1996 I have raced almost 970 miles. Of course it’s during the training itself that the miles really add up. Just consider that to train for one marathon I would probably run around 500 miles. So the marathon training itself comes in at 18,500 miles. Wow! I even shocked myself!

Ester C 6

All that running takes its toll. I’m not talking about injuries here, I’m talking about the impact on my health. There is some evidence that sustained, higher intensity exercise can have an impact on your immune system. While this is probably not dangerous, the fact is that there a small, but measurable drop in immune function during intense training.

And I plan to train intensely. When I ran my 36th marathon last year my training was insufficient, and it showed, not only in my race time, but in how I felt during the race. Yes, Alan and I had a lot of fun, we rocked and rolled through 26.2 miles. But, I decided that if I’m going to do this again I want to do it right. Which means running more and longer distance, increased intensity in my workouts, and just running more frequently.

In addition to the strain on the immune system during training, the first few days post-marathon are even tougher. Immune function can be impacted for up to three days after running a marathon.

So, what’s a runner to do if they want to train hard? Here are a few suggestions that can help you support your immune system while training for a marathon (or any type of intense training).

  1. Get enough sleep. Lack of sleep negatively affects the immune system.
  2. Avoid overtraining and get enough rest. With intense training you can reach a point of diminishing returns. If you don’t get adequate rest between workouts, you set yourself up for injury, undermine your own training, and strain your immune system.
  3. Eat a healthy diet. Make sure that you are eating adequate calories to support your training, and eat a well-rounded diet with a lot of vegetables, fruits, lean protein, and healthy fats.
  4. Consider a vitamin C supplement. A vitamin C supplement, such as Ester-C®, provides around-the-clock immune system support.

 

I try to follow all four of my own suggestions to provide immune support during marathon training (and year round, really).  As a result, I feel confident that I am following a healthy path to my marathon.

Ester CAs part of this campaign I headed to Walmart to purchase my Ester-C®, which, while located in the vitamin aisle was not with the other vitamin C brands. Because we were in the area, we went to the brand new Walmart in Indio. It was laid out pretty much like my neighborhood store, so I had no problem finding what I was looking for. And the Ester-C® is on Rollback at Walmart too.

Why Ester-C®? The Better Vitamin C®. Ester-C® is a unique, exclusive form of Vitamin C designed to stay in your white blood cells for up to 24-hours, providing you with around-the-clock immune system support. It is non-acidic, which is helpful for people who have stomach problems when taking regular vitamin C. It is designed to get into your white blood cells, and provides anti-oxidant support to help neutralize cell-damaging free radicals.

Ester C 2

I feel confident that by following the steps above that I am doing everything I can to support my immune system during my marathon training (and beyond).

For more information on Ester-C® check out their website, Facebook page, or follow them on Twitter.

Ester C 4

How do you support your immune system?

Ester C Bottom Disclosure

 

Training Recap, Blog School, Retweets, and an Announcement

Is it weird to get excited when a celebrity retweets one of your tweets? Then I guess I’m weird.

GabbySo Gabrielle Reece didn’t actually retweet my tweet, it was posted by @FitMamaLaura, but it was about my Blogfest post (where Gabby will be the keynote speaker), so that was pretty cool.

Blog School Registration is Open!

Registration for Blog School with Blog Genie opened yesterday and the new session starts on February 16. As I’ve mentioned, I was a graduate of the first session several years ago and it changed my blogging life. As a past participant I have lifetime access to all of the modules so if I feel I need to brush up on any of the topics, it is right there for me. I also became an affiliate because I believe that Rita offers such a great value.

Blog School

Blog School is a 6 month long, online training program that combines monthly lessons, detailed worksheets and an active community to help you plan, grow and profit from your blog. To offer you the exact steps you need to get the results you want. Because life is complicated enough. Blogging doesn’t have to be.

You will receive one module per month, so you can work at your own pace, have access to an online community where you can connect with other like minded bloggers, and get advice, encouragement, and the reality checks that you need. And as I mentioned, you will have lifetime access to all of the Blog School modules, so that you can come back and review them at any time.

Check here for more information and to sign up for Blog School. Don’t delay, registration ends on Sunday, February 15, and class starts on Monday!

Training Recap

I’ve done a lot of yoga, and I’ve pretty much kept up with my SLO Marathon training plan. My biggest accomplishment was a 12 mile run on Saturday, my longest run in months. On Sunday I went with Alan while he announced the Palm Springs Half Marathon. I originally planned to run it, but I felt I needed to catch up on my long run mileage. Instead I caught up with old running buddies, took a short recovery run, and, what else, did a little yoga in the park.

Long RunI’m so lucky that I have beautiful weather and miles of horse trails to run on!

The Big Announcement

If you follow me on Instagram you may already know this, but…

SarahThat’s my beautiful daughter-in-law and yes, she is 10 weeks pregnant with my second grandchild! He/She is due on September 2.

Have you been retweeted by a celebrity?