Monday, March 20, 2017

Meal Prep Monday : spring break

 I'm on spring break this week, and staying with friends in Lewisburg until Thursday, so I haven't done any cooking.  But I started cooking weekly meals before I started posting them here, so I'm going to post my meal from the week of January 30-Feb 3.

Pasta Primavera with Chicken

I cooked up a bunch of rotini pasta, and tossed it with olive oil and pesto.  In a large pan, I combined some chopped carrots, a bag of frozen cauliflower, and a bag of frozen broccoli and cooked them together with olive oil and garlic powder.  I added some chopped mushrooms towards the end.  Then I mixed the pasta and veggies together, and portioned it into my lunch containers, adding a few small slices of chicken breast to each container.

Sunday, March 19, 2017

Low Mileage Week + 5k

I was going to call this a recovery week, but then I remembered that I didn't technically take it very easy this week at all...I just had reduced mileage.  I'm imagining that my legs needed some recovery time from the 27 miler, but it was hard to take it too easy because they didn't feel like they needed recovery.  But taking it easy for recovery seemed like a good excuse to skip the run today, even though maybe by today it doesn't matter anymore.

This week : 
M : 20 minute yoga
T : run 7 / 8:16 / 591 ft
W : hill workout 6.5 / 8:23 / 909 ft
R : TRX 30 minutes 45/15
F : off
Sa : warm up : 2 / 7:44 / 95 ft
race 3.1 / 6:43 / 194 ft
cool down 2 / 8:40 / 128 ft
Su : 15 minute yoga
total miles : 20.6

Yoga is not my favorite, but it is definitely helping me keep the hip pain at bay, so I guess it's good that I started and ended the week with yoga.  I've also made great strides with my frog stand this week, I can now hold it for about 10 seconds, and I can come out of it smoothly instead of falling on my face.  I'm about to find out what the next step is between frog stand and handstand.  

Tuesday's run was cold with blowing snow, but of course I ran anyway.  I wasn't sure how many miles I was going to get, but as usual, once I settled into the run I felt great and went farther than I expected to.  It was my first run post-27 miler, and everything felt good.  

Cold and snow can't stop me from running!


On Wednesday I ended up with a day off school because of ice on the roads, with temperatures too cold to melt it off the untreated roads.  Because I live in the south where they don't know how to deal with ice and snow on roads... I was lucky I was running late that morning, normally I would have been already well on my way to work at the time the call was made.  But I was dragging, so I was just on my way out the door when the call was made.  (And when I say late...I just mean later than usual.  I still would have been early to work.)  I ended up settling on the couch to read all morning, and took a nap for about an hour.  It was pretty cold and windy outside so I put off the run all morning, but then went out around 12 to get it done.  I did a loop warmup that was about 1.6 miles long, then did suicides up and down the hill I live on.  There are 3 side streets off the main part of the hill, so I ran to the first one and back down, then the second, then the third, then all the way to the top, around a short loop, and then made my way back down one street at a time. I ran hard going up, and jogged back down each time.  Then I ran my warm up loop in reverse as a cool down.  The hill I ran was pretty steep, so all the times running up it wore me out!  

the beginning of the hill...


I was a bit sore on Thursday, but I needed my TRX for the week so I went ahead and did it, and I didn't spare my muscles at all.  I upgraded myself from 30/10 to 45/15, and did a lot of tough leg work.  It didn't seem like the brightest idea 2 days before a 5k, but I decided marathon and strength training was more important than a 5k.  

TRX fun


I took Friday off because I like to take Friday's off...but also because I drove to Lewisburg after work.  I hadn't been here since Christmas it's nice to be back!  It would have been weird to celebrate St Patrick's Day anywhere other than the Irish Pub in Lewisburg!  I'm on spring break now, so I get to spend several days here.  I'm looking forward to a TRX class at the gym on Monday morning and running some mountains at some point!

Saturday's 5k was the Celtic Knot 5k which I have run about 6 times now.  I missed it last year because of a sprained ankle.  I was really sore from the hills on Wednesday and the TRX on Thursday so I was afraid to run too hard.  I also want to work towards negative splits in races, but there's a giant hill in the last mile of this race so negative splits seem rather unrealistic.  I gave it a negative split effort though!  I started out a bit easier, instead of starting as fast as possible like I usually do for a 5k.  Then I pushed a little harder for each mile.  I finished in 20:52, not the 19:45 I had 2 years ago, but a good time for where I am in my training right now, especially since I really haven't been training for a sprint race!  

I had planned to run today, but my hip was bothering me yesterday, and I got lazy, so I ended up just doing some yoga.  
frog stand success

Monday, March 13, 2017

Meal Prep Monday : 3/13-3/17

Lunch This Week

Baked Chicken Thighs
Risotto
Peas

Chicken : I put 4 chicken thighs into an oven dish, sprinkled them with garlic powder, and cooked them at 425 for 50 minutes.

Risotto : I wanted risotto, but didn't have any broth.  I did have the leftover water from cooking black beans though.  Seemed like it would be more flavorful for the rice than plain water, so I used it to make the risotto.  It doesn't look super appealing, but it does taste good.  I sauteed onions in olive oil, then added the rice, then the black bean water a cup at a time.  I added a grated carrot somewhere along the way.  And of course lots of garlic powder.  

Peas : I didn't feel like putting work into cooking a vegetable this week, so I just grabbed a bag of frozen peas out of the freezer. 


Meatless Friday will most likely be pasta with a pouch of salmon.  

Sunday, March 12, 2017

New personal distance record!

Twenty seven miles.  I finished over 24 hours ago and the soreness still hasn't set in.  I'm not in the clear yet though, tomorrow will be the day that any aches and pains set in.  Good thing Monday is easy miles/yoga day!

I would have liked a shakeout jog today, but I had to be at school all afternoon for our 10 year VAIS accreditation, and I had to spend most of the morning sleeping in to recover from yesterday's run since being at school meant no time for a nap today.  I did get almost 12 hours of sleep last night though, that was glorious.  If it wasn't a time-change weekend I could have had 13...

This week : 
M : 5.2 / 7:21 / 256 ft
20 min yoga for hip flexibility
T : group 6 x 800 track repeats 7.5 / 8:30 / 125 ft
3:17, 3:15, 3:16, 3:17, 3:18, 3:12
W : 30 min TRX full body
R : group 8 / 8:00 / 446 ft
F : rest
Sa : group 27 / 9:11 / 1239 ft
Su : rest
total miles : 47.7

Monday's run was supposed to be easy, but it felt good to be out there on a solo run since most of my runs are now group runs, and it was warm-ish, so I accidentally went kinda fast and pushed some hills.  Oops. At least the yoga was relaxing-ish.  I did the same video as last week.  I think I will probably do this same video for a few weeks, it seems to hit the spots I need help with.  

Tuesday was the second rainy track tuesday in a row, except this time it was raining even harder.  We went to the track and decided to do 800s with active recovery, since no one wants to stand around in the rain.  Each recovery was walk 200, jog 200.  There were 3 of us, and our 800 paces were pretty varied from each other, so we ended up spreading out pretty far and not regrouping in between.  

I did the same TRX video as last week, as last week it made me sore.  It made me sore again this week.  Looks like another good video to repeat until I don't need it anymore.  This time I tried a frog stand before my workout instead of after, since I realized it could be easier on fresh muscles.  I think I made it a whole 3 seconds this time...baby steps.  

frog stand!

Side planks are so hard...but this time I managed to get one hand in the air for part of it!


Thursday's 8 was probably more than I needed before a 27 mile run, but I decided to stick to the plan. I think it turned out to be ok. 

There were 4 of us for Saturday's long run.  Mollie was going for her first 20 miler, but I was hoping for something over 26.2.  The boys were willing to do as many as I wanted.  The boys are faster and I knew they would have trouble with the pace Mollie and I were going to run, so I told them to start at least 30 minutes behind us.  It worked out pretty well, they ended up catching us around mile 17, and then didn't have to wait too long for me.  We ran from Ben's apt in Abingdon to Mollie's house 20.5 miles away in Glade. Then Mollie was done and the rest of us kept going.  Corey was able to finish out the whole 27 miles with me.  And Mollie was able to cook our bacon burgers and fries while we were running so we could eat as soon as we were ready.  

Since I ran the first 20.5 slower than I needed to, I still had some good energy left and was able to speed up to Corey's pace for the last 6.5.  My feet were hurting from the extended period of time running, but I feel like that problem was purely the time, not the mileage.  My right knee did start to hurt pretty bad towards the end, and that was probably mileage-related.  Overall though, I would have to say that the run felt great...for 27 miles!  I never hit a wall of any kind, and I didn't get dehydrated or calorie depleted.  I did have some Tailwind endurance fuel mixed with the water in my camelbak, and ate some snacks along the way.  I put about 1.5 liters into the camelbak and drank most of it during the run.  

I tried compression gear for the first time this weekend, and am hooked!  I stumbled across a good deal for 3 pairs of compression calf sleeves, and decided to give them a try.  They just happened to arrive on Friday afternoon, which was perfect, because one calf had been cramping on and off throughout the day.  I put on the sleeves and the pain went away.  I wore them again for the long run, and hard to say if they actually helped, but they definitely didn't hurt!  Better safe than sorry I like to say.  I wore another pair for the rest of the day/evening.  

Wore these awesome calf sleeves from PRO Compression under my running tights for 27 miles.

Mollie and I, about to start running!
We clearly have different levels of cold tolerance.

We all survived! 3 of us had the longest runs of our lives!



Here's the plan for the upcoming week : 

M : jog, yoga
T : easy track tuesday
W : TRX
R : 6-8
F : off
Sa : 5k race
Su : shakeout

Monday, March 6, 2017

Meal Prep Monday : 3/6-3/10

Lunch This Week

Pot Roast & Carrots
Barley

Pot Roast & Carrots : I chopped 4 very fat carrots and covered the bottom of my crockpot with them.  Then I coated a 2.5 lb roast with salt, garlic powder, and flour and placed it on top of the carrots. I poured in 1 cup of red wine and a bit of tart cherry juice (cause those are the things I had...I didn't have any broth...), put the lid on, and cooked it on high for 6 hours.  Then I added a bunch of rough chopped mushrooms, and used forks to shred the beef.  I ladled out most of the liquid and brought it to a boil on the stove, adding some cold water mixed with flour. I stirred over high heat until it thickened, then added it back to the crockpot.  

Barley : I brought 2.5 cups of water seasoned with salt to a boil, then added 1 cup of barley, and cooked on low heat until tender but not mushy.  Unfortunately I dumped about 1/4 cup down the sink by accident while I was draining the excess water...

The meal : I divided the un-ruined barley into 5 sandwich containers, and then added a big spoonful of beef and carrots on top.  I have green grapes and sugar snap peas to choose between for extra fruit/veggie each day, and I suspect I will be bringing potato chips some days as well...extra salt and carb since I lost some of the barley...



I'm going to have to figure out something else for Friday's lunch, and keep one of these for the weekend, since it's now Lent.  I was so far in robot mode as far as lunches go, I didn't remember that I wasn't supposed to eat meat on Wednesday last week until I got home, at lunchtime (we got dismissed early for severe weather).  And then I remembered no more meat on Friday's either.  So I ended up with two lunches left over at the end of last week.  On Friday last week I ended up grabbing some leftover pasta from something else, and throwing some salmon from a pouch on top.  With 1/2 an avocado.  It wasn't much, but better than no lunch!  I suspect lunch this Friday will also involve a pouch of salmon, but I have no idea what I will be eating it with...I'll probably figure it out Thursday night.  Meatless meals are hard now that I don't eat tuna fish sandwiches every day.  And meatless twice a day has always been hard because I don't really care for that many types of fish.  I like shellfish and salmon, but they are expensive!  I recently discovered the pouches of salmon though, that are quick and easy and cheaper.  I usually shy away from pre-packaged stuff like that, but hopefully these are more rather than less healthy...I'm trying not to overthink it. 

Sunday, March 5, 2017

Grateful for my running buddies!

This week : 
M : 20 min yoga for hip flexibility
T : group run mile repeats 7 / 7:42 / 0 ft
(6:29, 6:28, 6:32)
W : 30 min TRX full body
R : group run 10 / 8:44 / 499 ft
F : off
Sa : group run 12.2 / 8:49 / 696 ft
10 minute ab workout
Su : hill workout 4.6 / 7:36 / 318 
total mileage : 33.8



I was tired and starting to drag this week, but my running buddies helped me stick to my schedule!  I love that they will keep me on my schedule and run with me even when none of us really want to!  It was cool and rainy on Tuesday, and none of us liked the idea of a track workout, especially not with inactive recovery to get cold standing in the rain.  There is a loop around the brewery where we meet that is just barely longer than a mile, and mostly flat.  I proposed that we run mile repeats on that loop, alternating easy and hard.  I said we should do 2-3 hard miles.  The guys agreed that 2 was probably enough.  But after the first, I knew for sure that 2 was not enough.  I was doing 3 whether or not I had company.  We were spreading out on the fast miles, but regrouping for the slow ones.  They weren't thrilled with the idea of 3 hard miles, but they weren't going to let me go alone either.  So we all made it through the 7 miles together.  My legs felt strong, but my lungs were struggling hard.

 After almost 4 weeks of trying to get in touch with the doctor for an inhaler refill, I finally received a message that morning saying it couldn't be refilled because I hadn't had an appointment in over a year.  I was pissed that it took them so long to get me that message. Also, I think it's ridiculous to need a yearly visit just for an albuterol inhaler.  A previous doctor of mine filled it for about 5 years without seeing me before cutting me off... Thankfully, I had a doctor I know here ready to fill the prescription for me when I gave up on my previous doctor.  I got to pick up my new inhaler on my way home from Tuesday's run. And now I am enjoying having oxygen on my runs again!

On Wednesday, I really didn't feel like designing my own workout, so I went on YouTube and found a TRX video that looked promising.  It was a good one, but I had to modify some things because they only place I can hang my straps is in the hallway, and it's not wide enough for all the exercises!  It was a bit hard to workout while fasting for Ash Wednesday, but I managed with only a bit of light headed-ness and some low energy.

On Thursday, I was even more tired, and really not feeling like running 10 miles.  I told the group I wouldn't mind dropping the plan and running less.  But they said if 10 was the plan, 10 was what we were doing!  So glad they keep me on track.  We did the 10 miles and of course it didn't feel half as bad as I thought it would.

I was supposed to work out on Friday.  I spent the whole drive home from work telling myself I was going to go for a jog and workout.  Then I got home and changed my mind.  I put on sweats and decided I wanted to keep Friday as my rest day.  I made myself sushi for dinner and spent the rest of the evening on the couch.

Saturday I drove out to Glade Spring to meet the group for a long run.  Mollie mapped us out a nice moderately hilly loop on low-traffic roads.  It was nice to run somewhere different.  The slow group pace left me with plenty of energy even after our 12+ miles.  So when I got home I made myself do the ab workout I had skipped earlier in the week.  15 exercises, 30/10, plank every even number. #6 and #8 were side planks, the rest were planks on my elbows.  Odd numbers were all assorted core exercises.

I was feeling good today and it was back up in the 50s after a cold week, so I had to get out and enjoy a run.  Once I was out there, I decided it was time to enjoy some hills.  I love my group, but I miss my solo runs, and I miss really pushing the hills!  So I made up a route as I went, hitting all the good hills for pushing.  I ran a moderate pace in between the hills, and went up the hills at something between race effort and sprint.




February Summary
Less mileage than January, even accounting for the fewer days, 
but I did start working out this month, so that is a plus! 



The plan for next week : 

The real hope for Saturday is 26, but after the last 20 miler, I don't want to push it.  I'm hoping that having a new inhaler will make all the difference and that I won't have any trouble adding the extra 6 miles, but if I don't feel up to it, I won't push it.  I'm mapping out a route that gets me to the finish in 20, and has option the option to add a 6 mile loop at the end if I want it. 

Monday, February 27, 2017

Meal Prep Monday : 2/27-3/3

Well, I survived my black beans and lentils last week!  It did occur to me early in the week that I was eating baby food though...mushy beans, mushy potatoes, mushy lentils... I'm rewarding myself for all that protein-filled mush by eating pasta this week.

Lunch This Week

Meatballs
Pasta
Green Beans


Meatballs : 1 lb lean ground beef (93/7) mixed with 1 egg, a bunch of garlic powder, and some breadcrumbs.  Cooked in Prego mushroom tomato sauce with a bit of alfredo sauce for about 90 minutes.  

Pasta : Penne pasta, tossed in sauce from the meatball pot.

Green Beans : I sauteed some onion with garlic powder and olive oil, then added a bag of frozen french-cut beans.  Cooked til tender enough to eat.  I did cover the pan for a little while to let them steam.  

The meal : 3 meatballs, a large spoonful of pasta, and 1/5 of the green beans.