RUN RUN RUN

This afternoon I ran 5 miles kind of. I ran 2.75 miles walked .25 miles and ran 2.00 miles. So though the walking part is a little bit of a let down for me it is still exciting to have covered 5.00 miles at one time. I felt good and confident in the distance between 0 and 1 mile with an average time of 11:05 fast for me. Between 1-2 I started to slow down a bit as I got closer to the football stadium (it's homecoming here) the people and music coming from the stadium caused me to kick it up a notch (no one wants to look like the slow kid in front of all the spectators). Between 2-3 I hit a wall I was on a new track maybe it was the small hills, or the speed but at 2.75 I hit a brick wall. I had to walk the .25 miles then pushed myself to run the last 2 miles of this adventure. Let me tell you it felt like the longest 2 miles of my life. 

After this 5 mile run I will begin wearing my hydration belt and carrying a small snack on me for the half way point. I think this will help me feel better and keep from hitting the wall. I also think that I need better music. Lately I have just been letting my iphone shuffle through what is on it, however there are way to many slow songs on it, it is killing me! Anyone with good running music feel free to let me in on your secret!!!!

today I ran the longest in time and distance I have ever in my life and I am proud of that! More to come later.

-Felicia

Yesterday...Oops!

Here are the details of today's run. So yes I hit 4 miles but no it was not pretty. Ok here it is, I have been experimenting with prerun fueling aka food. On this said day I was forced to run in the evening after school/work because of darkness at 6:00am. Meaning at 3:00pm I had 2 slices of peanutbutter and banana toast, bad bad bad idea. Some where between mile 2 and 3 I was puking in the bushes hence the drop in time. Can I tell you it is embarrassing to throw up pb&bananas on a public trail in the bushes. Now for a second 4 mile run a 50:53 isn't bad though I could have done without the sickness.
I'm learning quickly that experimenting with fueling, though necessary, can get ugly!

In post run news,  I spent the rest of the night like this: homework, nectarine, and ice on the knee. Other things I am learning quickly though you may not be injured ice is your friend. If it is a little sore at the end of a run put some ice on it while your working on other things, and it should feel better in the morning. Though a little tender my knee is feeling much better no need for motrin or any other kind of pain killer (thank goodness)

Food: This week I have been finishing up some leftovers from the weekend with the boyfriend. While he was here we made italian beef from men's health, fajitas from the boyfriends brain, and butternut squash mac n cheese from How Sweet It Is blog. All of which are amazing! I have been trying to mix them up so I am getting plenty of balance so I have been mixing the italian beef with sweet potatoes instead of bread and a fruit for dinner. Also I have been eating the fajita chicken (the veggies didn't save well) with the squash mac n cheese which I have found is a nice balance of carbs, and protein with a hint of cheese.

Friday or maybe Saturday I will be chatting about all the crazy things I have learned this week in my runs other than the pb&banana things (no need to relive that again)

Hope everyone has a great afternoon!

-Felicia

Today's update

Today I started my 1/2 marathon 12 week training plan. It started with this:

This is my PR for this distance and time! Having my boyfriend as a running partner is really helpful. He is 6'5" and I am 5'2" which means that usually for every one stride he takes I take two. I have found that this means I run a hair faster than normal. And by a hair I mean a whole minute!!!!

On a food note today I had a banana before the run and a cheese stick after with some blue power aid. Breakfast included a turkey dog, with whole wheat bun, and butternut squash mac n cheese (breakfast was at 11:45am) Lunch included 1/2 C. chobani vanilla yogurt, 1 gala apple, 1/2 C. fiber one (lunch was at 3:30pm) Dinner included a sweet potato, with Italian beef on top (dinner was at 7:00pm) I have also had a little extra treat to deal with the other half leaving today which is a great bowl of popcorn.

I know what a boring post and I'm sorry running day posts will be like this till the race. Bare with me and we will get to this race together in style uninjured.

-Felicia 

Running Day

This week is catchup week. So today was a 3 mile run (as you can see) tomorrow I will try to cover 4 miles or a little more with a rest day Sunday and Monday. This means Tuesday is 3 miles, Thursday is 3 miles, and Saturday is 5 miles, this totals 11miles for the week! I'm ready for this new challenge.

My 12 week plan

So this is it my new plan! Made by my dear friend and fellow runner Stephanie Yankwitt. We have been talking about this plan for months and it is finally ready in time for the 12 weeks before the race. HOLY GOO ONLY 12 WEEKS!!!!! I am getting nervous but this tried and true plan should work for me! It is nice to have friends that are seasoned runners when you first start out. 
 
OK, there are 4 things that matter for race training - like literally will make or break a run:

#1. 3 runs per week from now until the week.  we'll talk mileage in a sec.
#2. One long run a week, increasing distance by a mile from week to week.
#3. adequate fueling
#4. adequate rest

EVERYTHING you do from now until race day should be a balancing act of those 4 things.  You don't get a day off from race-training, even when you are on a rest day.

LONG RUNS
So, working backwards from RACE weekend, where your "long run" will be 13.1
Week 12 should be a dip - about 8
Week 11 should be your peak - you should hit 13
Week 10 - 12 miles
Week 9 - 12 miles
Week 8 - 11 miles
Week 7 - 10 miles
Week 6 - 10 miles
Week 5  - 9 miles
Week 4 - 8 miles
Week 3 - 7 miles
Week 2 -  6 miles
Week 1 - 5 miles

I've given you 2 places where you have double weeks.  You can use those anywhere.  So lets say you get to week 4 and you are sick with a cold, or you have a big exam, and you just can't run 8 miles. Do what you can, and make it up next week.  Adjust accordingly.  Unless you're sick, you need to run a long run every weekend until the race.  It's going to make race day SO MUCH EASIER.

Also very important that you keep weeks 10-13 as written. Week 10 you should hit 12 miles, week 11 you should peak - either a repeat of 12 or go all the way to 13, week 12 should be a dip - don't run more than 8.  6 would be ok here too.  And then race week.


Here is what I need from you guys, help keep me on track. I am dedicated but sometimes life gets in the way. So if there go a few days and you don't see posts about runs ask! This means for the next 6 weeks I am giving you permission to give me a hard time for not running. It also means that 3 days a week we will have running updates instead of having them on Saturdays recapping the whole week. I believe this will help me stay on task because you will be looking for the posts and I don't like to let people down! So there you have it 12 weeks till race day and I can't wait! 

-F

Last week

This post is late normally it would come out on Saturday or Sunday, however this week has been kind of nuts! Nuts week means few workouts, I also have been letting the foot/knee recover. So here they are:

So last week we totaled 4 miles total not great but it is at least something. I am emailing back and forth with a lady I met a few years ago in Orlando. She has been a runner for years and loves health and fitness so she is helping me work out a training schedule for the next 13 weeks as well as a food plan for good fueling for the amount of running I will be reaching between now and then.

The second part of this post is what i have been eating for the past week and all of this week. Now I took all of the recipes  for this week from http://www.theleangreenbean.com/recipes-2/. This week for lunch I ate the Sweet potato and mushroom ravioli oh my goodness they were amazing! For dinner I ate the chicken enchiladas, also good but I forgot to check the hot meter on the jalapenos and the sauce so they were a little spicy for me. And this week I have made some of the crockpot veggie chili! It is delicious though I was out of chili powder so it is a little different. 

I hope you all enjoy!

-F

Foodie Pen Pales!

This is my first month of Foodie Pen Pales and I love it!!! The program was started by a lady in Ohio under the blog name of The Lean Greenbean. I gave Melissa the guide lines that I like health foods and was training for a 1/2 marathon.  Here is what was in the box Melissa sent me:

The food in my box included a bunch of things i have not tried yet, like the miso soup (which I am saving for a rainy day when I am in a hurry. The vega one chocolate protein shake which is instructed to drink after a long run. The berry antioxidant nut butter, nut butter and jelly in one who could ask for more!!! 2 kinds of emergency one of which is for joint health which for runners is good, the other is good for re hydration. A zone bar I am excited to try, and the sea salt dark chocolate!

Things I have eaten and enjoyed greatly: Juice plus fruits and veggies gummies which are said to be better than runners gel I will have to save a couple for a long run day! Lastly in the photo is Melissa's homemade trail mix which I have been eating as a snack and before runs. It has chocolate, nuts, and fruit I am very grateful she sent the recipe with the baggie!

There are however a few things missing in this picture because they were so delicious I ate them already! 3 Challah rolls one of my favorite breads, one was plain, one had raisins, and one had chocolate chips I loved them! The last thing in the box was a vita cocoa fruit punch water which I have found I like much better than sports drinks for hydrating after all my runs.

So thank you Melissa I am very grateful for this box of goodies!!!!

-Felicia