Birthday 19 miles recap :)
The first half of the run was HARD. The second half of the run was surprisingly easy. Anyway I started out on the treadmill, planning to do the first 8 miles in an hour…didn’t happen. I did 1 mile, had zero willpower, and headed outside to do a slow 3 miles on the outdoor track. Went back inside for another treadmill mile, then did 4 (7x around the track for each!) more on the indoor track. Yummayyy. By now I was not happy, because 1. not running on the treadmill meant this was taking way longer than expected and 2. i don’t run on tracks ever so my outer thighs/hips were killinggg me. Headed outside and did 2 miles around town. Luckily when I hit 11 miles I found my groove :) A friend met me on the outdoor track and brought me water with 8 miles to go (I hadn’t drank anything all day which probably did NOT help things. After downing her Nalgene I instantly felt better). The last eight freaking miles around the track FLEW by. My splits got faster and faster and one of those last miles was a little over 7:00! Not bad since I’d just done 16 or 17! Anyway at this point I was hurting physically, but mentally just felt so great and knowing that I COULD DO IT was just an unreal, unbelievable feeling. I remember hitting mile 13.1 and thinking “I JUST DID A HALF MARATHON!” and then mile 14 and thinking “Okay, I’ve now run further than ever before!” and after that it seriously felt like 5 minutes and I was done. The only “wall” I hit was a bad cramp in my hip area around mile 10, but because of my training I knew that was BS and that I was capable of running 10 miles fairly easily so I pushed through. My friend met me again on the track for my last mile, and I almost cried a little bit when I finished. I NEVER thought I could actually accomplish something like that, and without even walking any of it ahh! Anyway, I guess because of that it was almost a letdown. I was sore but I’ve been sorer. My muscles weren’t bad at all, more just that shattering feeling around my knees and ankles the next day. My calves had SUPER painful knots in them on Sunday morning, but were fine by Monday. I hardly even felt like puking after, and never got that huge crash that I’d gotten after harder long runs and races. It was all just very very anticlimactic. Which, all things considered, IS FINE, and I’m just happy I did it, and still can’t believe I actually did, and now want to run a marathon :) Thanks to every single one of you for all your support; during the hard parts (even though the hardest was ironically miles 5-8ish) I thought of you all and couldn’t deal with the thought of having to get on here and be like “yeah, jk about the bday goal” and just kept running :) I have the cutest friends in the world and they bought me a giant thing of Plain Chobani and a bunch of cartons of strawberries and blueberries and raspberries and we made bday fruit-and-yogurt sundaes afterwards :) I LOVE YOU GUYS SO MUCH. You can do ANYTHING you set your mind to—just DO it!!
Friday Link Love <3
1. I’m at my cottage for the weekend and it’s killinggg me because I can’t watch the 2011 IAAF World Championships. Check out the link for details about when & where to watch, but up this weekend is the men’s 20k race walk (watch the “race walking challenge” videos in the link below, i promise you won’t regret it!), women’s 10,000m, men’s 10,000m, men’s 100m, women’s long jump, and women’s discus throw. If you don’t get Universal Sports NBC is re-airing some of the events so you can get in on the excitement :) Highlight videos from prior years are here. To calculate the insanely fast splits of all your new favorite athletes use this pace calculator from Cool Running.
2. Also going on this weekend is the Hood to Coast relay (bucket list!!)
3. Discovered the website www.foodgawker.com. OMG.
4. This article is really old, but the point is the guy has run every day for the last 38 years…that’s 14,071 days. Serious motivation!
5. “The Best of Running.” You seriously have to read this. It’ll give you athletes to stalk, foods to live on, bucket list races, must-read books and must-watch movies…CHECK IT OUT.
I’ve got so many more great discoveries to share with you guys but I’ll try to pace myself so I don’t give you all a motivation overdose :) I love you all so much and here’s to a happy, healthy weekend!
I got the craziest idea in my head today. I’m young for my grade, so I turn 19 on September 24th, which is conveniently on a Saturday this year. WHAT IF I ran 19 miles for my 19th birthday. I’ve never run longer than 13.1 miles and my bday is exactly a month away. I don’t know if I’d do 19 at once or 12 in the morning and 7 in the afternoon or what but ajskfjalsdjfl I think this may have just become a real goal.
Today: Moderate 5 miles @ 7:30 followed by strength and 10 min ab workout app. 75 mins heated power vinyasa yoga. 50 pushups
I’m just still in awe of how much I’ve accomplished even in the last five weeks, much less the summer. To each and every one of you reading this: YOU CAN TRULY DO ANYTHING. Put in the work, and the results will come. There is no such thing as too big of a goal, as long as you’re making progress towards it. You are beautiful, lovable, capable. Make your happy life happen!!
Half Marathon Weekend Recap!! :)
Saturday: 60 mins slow flow yoga, got my first speeding ticket on the drive to the expo :/ (too bad it wasn’t AFTER when I could have been all casually like oh sorry officer just ran 13.1 miles and my blood sugar is way too low so i was just you know going 75 in a 60 cuz i’m being responsible and speeding off to get some pancakes…), race swag & got my sisters to sign up as volunteers, visited an adorable roadside ice cream stand and carboloaded with no sugar added fat free french vanilla froyo, tv and nap time at the hotel, whole wheat linguine alla marinara at olive garden, mcdonalds mostly to steal the free wifi but also for a small vanilla cone that i put in a bowl and mixed with mini pretzels for one last high-carb snack, back to hotel, 10 min ab workout app, then quick to bed at 11pm…well so I thought. HUUUUUGE storms. Like actually the thunder and lightening was so severe that it set off an alarm in the hotel at 2 am. Anddd then again at 4 am. The whole building was shaking, it was literally like the thunder and lightening were RIGHT THERE, and I slept from 11pm-12am and that was about it.
Sunday: After lying in bed awake and miserable and stressing from 12am-4am as the storm raged on outside, I was super anxious and seriously hoping the race was cancelled and I could just get it done on the treadmill later in the day. Luckily the storm passed over and I got a solid hour of sleep, bringing my pre-race rest to a total of 3 hours :/ I woke up at 5am very tired and nervous and my legs did not feel fresh at all. Ate my banana and 55 calories of mini pretzels and then got some rest again until 6:30 when it was time to get to the race. THERE WAS NO ONE THERE. My last (and first) half had somewhere between 700-1000 runners, and this one had A LITTLE OVER 100. Maybe 125. So this freaked me out even more because not only was there no organized pacing or line up at the start, but also a good probability I’d be running totally alone the whole race which made me really nervous because I knew I would not be happy with my time. Luckily I had the two cutest cheerleaders ever at the start line :) My sisters are NOT morning people, and it meant so much to me that they were up and out there (it probably had more to do with the free tshirts and food perks than it did with wanting to wake up and watch a race, but whatever). 7am and it was time to start.
Race Recap: The race start required a lot of maneuvering because no one was lined up according to pace. I started out and felt fast, worried a little that I was going out too hard as I passed runner after runner, but settled into a nice spot and just ran along until the 1 mile mark. Here we went into a TINY (like one-tire-track-wide) path through the woods for about 1.5 miles. I don’t run on trails EVER so this was really nerve wracking and I could feel different muscles being engaged and generally psyched myself out a lot but tried to hold my pace. It was tricky because there were rocks and other obstacles to watch out for, but looking back on it definitely could have been worse especially considering the storms last night—the race directors put cones over big holes and roots to eliminate those hazards and the trails weren’t muddy at all. Got out of the woods near the three mile mark and got passed by some random man. Decided to try to stick on him. After about 5 minutes we started making conversation which seriously made my race. My new BFF Ty and I kept each other motivated mile after mile (he turns 50 next week and this was his first half so I felt like some random responsibility to make him do his best and finish strong haha), pushed each other, and just had a great time. He’s a local so he knew the whole course which was nice. Like always, the race FLEW by. Shortly after the 6.5 mile turnaround it started raining, which I was nervous about but it was refreshing and not too heavy. The downside was lots of puddles which started giving me really bad blisters but luckily they’re fine and just callused now. Even one or two more miles and my feet would have been seriously in trouble though. The only one that still hurts is on the bottom of my left baby toe- ow. Anyway just kept running along. Got water at one stop and Gatorade at two but honestly didn’t really “get” any because I didn’t want to stop running so it mostly just went down my shirt and in my eyes. FYI Gatorade in the eyes stings, a lot. Around mile 10 the inside of my right knee started really hurting, but luckily we were nearing the entrance to the dreaded trail and once I got back on the softer surface it felt fine. The trail was single-file so I went ahead of my running buddy Ty, and without realizing it REALLY picked up the pace. I passed a lot of people, got out of the woods in no time, powered through the last mile on the pavement and on the freaking grass on the hotel grounds and sprinted to the finish to be done in 1:53:43.8 (technically a few seconds faster because of the confusion at the start and not starting right at the start line). AHHHHHHHHHHH!!!! I beat my time from my first half 5 weeks ago (2:04:20) by over ten, close to eleven minutes!! I was just hoping to get the same time since this course was hillier (though still pretty flat), no sleep, been injured, and trail running was involved and then secretly hoping in the back of my head to finish under 2 hours and ajsdfkljalskdfj I’M JUST SO HAPPY :))) I also got stronger and stronger towards the finish, and my last mile was my fastest at 7:39. There was a photographer at the finish so I can buy a pic if it’s not too horrible, which is awesome because my huge regret from my first half is not having a picture. I got an awesome medal, guzzled water and inhaled a banana and a peanut butter cookie, took a quick shower which hurt SO BAD because my spandex scraped off the skin behind my left knee, then went to the awards ceremony and I won first in my age group which was a total surprise and I got to go up and shake hands and get a pic and got this cool glass sculpture and just cherry on top of a perfect race :) When all the runners came in and my sisters were done with refreshment duty we checked out and went to Bob Evans for a post race recovery brunch. The waitress must have thought I was a freak because I got the Be Fit blueberry & banana french toast (which isn’t exactly great if you’re trying to be “fit,” pretty high in sugar but I needed some of that!) and then asked for “4 scrambled egg whites too, please.” I survived the ride home with my little sister driving, inhaled a Pure Protein bar and then went right to bed. My dad made breakfast (my FOURTH of the day) for an early dinner and now I’m just relaxxxinn and soaking up the endorphins :) And coming up with high-protein things to eat every two hours until bed :)
Mile Splits: 8:36, 9:02, 8:42, 8:43, 9:56 (don’t remember slowing down thaaat much ha idk what happened here!), 8:54, 8:39, 8:56, 9:03, 17:15 (miles 10-11 combined so about 8:37 each), 7:43, 7:39, + whatever my .1 was :)
50 States Challenge:
5k. Half marathon. Boston. Handstand. Crow pose. The splits. No sweets. More protein. 100 pushups. 1 pushup. Whatever you do, do it big. Make your body, make yourself. Make this real.
Mini goals for this week (not formally in training plan/running related):
Continue with 50 pushups/day
Wall sits while brushing teeth.
Walking lunges while waiting for eggs/oatmeal/etc. to cook.
Keep stretching. Splitsssss.
Finish Ultra Marathon Man.
Yoga: Work on headstand, even if just on wall. Low plank. More stability in crow pose.
Exercise Log Monday-Sunday
Exercise Log Monday-Sunday
Monday: 1:15 OM yoga, chelseaalysse ab workout, 2x pop pilates you’ve got abs, moving HEAVY boxes, 20 pushups, 5 miles @ 7:03 pace (last .25 @ 6:30) and 10min/.5m @ 15% incline for a total of 5.5 miles.
Tuesday: Pilates, 50 pushups, 4x 800m @ 7:03, 4x 400m @ 8:00, 1 mile @ 6:18. 400m @ 8:00, 400m @ 6:18, 400m @ 8:00, 400m @ 5:27. Total of 5 miles in 35 something including recovery intervals. Nike Training Club 15 Minute Ab Burner Workout.
Wednesday: Rest day. Jivamukti yoga, 50 pushups.
Thursday: Pilates, 10.1 miles rolling LSD, “Awesome Abs 2.0,” 50 pushups.
Friday: Sculpting Pilates/Yoga Fusion :) 6.5 miles rolling, 50 pushups, POP Pilates Intense Ab Workout, weighted lunges and squats, “Arm Workout” app 10 minute arm routine x2, Deep Stretch Vinyasa
Saturday: 5 miles rolling, p90x ab ripper x, 50 pushups
Sunday: treadmill PR 20:02 plus recovery mile for total 4.1 miles, weighted lunges, “Ab Workout” app 10 minute ab workout, side planks, 50 pushups
Total mileage: 36.2 miles :)
Other: I’m becoming quite the little yogi/pilates…doer? Idk what you call someone who regularly does pilates. But I’m already noticing an increase in flexibility and stretching more has brought me closer to my goal of doing the splits :) I drank more water this week, stuck to the training plan while listening to my body and taking one rest day, and did everything I needed to earn the rewards I set for myself aka time to shop for school supplies :) Also it could be just an illusion but I think I’m starting to see more definition in my arms! Ahhhh! :) Also accomplished this week was buying & reading most of “Ultra Marathon Man” and volunteering at a local triathlon. Oh and trying all those new recipes :) Definitely a successful week <3
Got this feeling today :))) PR PR PR PR PR PR!!! After the triathlon and Auntie Anne’s Original Pretzel Stix, no butter, which is apparently a food of the Gods, I went to the gym and SET A NEW PR. 5k: mile 1 @ 6:47 and it felt EASY, mile 2 @ 6:40, mile 3 @ 6:07, 5 something for the last .1 for a PR of 20:02!!!! I completely blew away my old PR and honestly I could have given even more. Lesson: doing specific speed workouts + increased mileage = explosiveness + endurance = AN AWESOME RUN. After I finished the 5k I did a mile cool down in around 7:30 for a daily total of 4.1 miles plus lots of walking at the triathlon and at the mall. The best part though was throughout the whole run I was GIDDY. Like literally kept breaking out into this huge, weird smile and just throwing my head back and smiling like a complete LOON. Luckily I was the only one in there (well besides my sister). But just ahhhhhhhhhhhhhh this was the sprinkles on top the frosting on top of the cupcake of a PERFECT day :) Finished with 20 weighted walking lunges, 10 minutes of abs (from an app called “Ab Workout,” it was actually really good and the app’s free, so try it!) + side planks, and 50 pushups. MEEEEEOOOOWWWWWWW I’m still so happy :)
Monday Motivation: A fit body is earned, so sculpt one that you can be proud of. Do more than make yourself healthy, beautiful, and unforgettable. Make yourself confident. Shed self consciousness and ooze self respect. Nothing is sexier than a girl who is healthy, happy, and confident.
7.5 Mile Hill Race Report, Weekend Recap, and Other Things
Saturday: Did the abs and the pushups. Went to the movies instead of stretching (worth it) and decided to take a rest day instead of doing an easy 3 miles. I can’t decide how to feel about it because on it means I didn’t follow my training plan, BUT I also hadn’t put ANY rest days in the plan and I know they’re necessary blah blah blah so I guess it’s okay. And 6/7 days following the plan in it’s first week isn’t too bad!
Today: Soooo I didn’t die!! There were a lot of hills but it wasn’t as horrible as I was expecting :) I felt really weak at the start, probably a combination of a lot of running this week and not enough sleep last night (got home from a movie date with my mommy at 12, up at 6…oops) but luckily as I kept running I started feeling progressively more AWESOME. I took it really slow and aimed just to finish because I had no idea what the hills were gonna be like, so if I run next year I will definitely push harder and maybe aim for 7:30-8:30 mile splits throughout? Anyway here are my (ALL OVER THE PLACE) mile splits.
Mile 1: 9:22…shitty
Mile 2: 18:59 / 9:37…feeling very unmotivated and just exhausted
Mile 3: 29:54 / 11:05…beginning to feel better but two .25m hills
Mile 4: 39:22 / 9:28…boom boom boom boom
Mile 5: 48:20 / 8:58…GETTIN IT
Mile 6: 57:05 / 7:45…Much better :)
at finish/7.5: 1:09:19 / 12:14 so roughly 8:10 and 4:04
Overall: Started out really slow and miserable but ended strong :) Although I kept picking up the pace towards the end I still finished feeling like I could have kept running for several more miles, which is awesome because it shows me my distance/endurance base is really paying off. After mile 4 I really got that “distance runner” feeling, and it was awesome passing everyone during the second half of the race as they slowed to a crawl up the hills and I just flew by :) I’m still really frustrated by how much faster I go on the treadmill than outside, which I know is partly do to incline, no resistance, easier movement, etc., but still I should be able to do 7:00-7:30 miles with moderate effort outside but oh well. Part of the problem was that it was a small race and I was never really running with a pack, but just chasing people at the end payed off and I GOT A PLAQUE FOR SECOND IN MY AGE GROUP. Lol because my time was not at all great but I felt pretty cool going up and getting my freaking plaque. Still to do today are an ab workout and 50 pushups but I should definitely be able to get that done :)
Exercise Log Monday-Sunday
Monday: 10 miles in 83:81 + 1 mile walk at incline, abs, “everyday” (lunges, squats, planks, wall sit)
Tuesday: strength, mile warmup @ 8:00, 3 miles moderate @ 23:30, more strength, “everyday,” mile @ 6:08 (SCORE), abs
Wednesday: speed day. 10X114m with 10s rest in between each repeat, rest 3 minutes then 10x64m jogging 64m between each repeat, cool down 2.1 miles IN A SPORTS BRA (personal challenge yay) for a total of 3.6 miles, abs, butt, “everyday”
Thursday: 5 mile fartlek. Mile warmup @ 7:13, .25mile @ 6:44 then .25mile @ 7:13, repeat for 3 miles, .5mile @ 15:00 @ 12% incline, .5mile @ 5:56 :) Killer ab workout, intense yoga sesh :)
Friday: yogaaaa, moderate treadmill 5k @ 7:03 pace, 3x tone it up arms video
Saturday: abs, 50 pushups
Sunday: 7.5 miles of hills @ 1:09:19, still to do 50 pushups, abs
Total mileage: 34.2 miles :)
Other: Loved doing yoga again, writing a DAILY plan for myself made me better at all the small things like drinking more water, and in general writing down a training plan was so necessary and such a good move :) It made me so much more accountable and I’m so proud of myself for following it (minus skipping Saturday’s easy run). I challenged myself and set up awesome rewards as added encouragement, and hopefully this week goes as well as last because 2 weeks of following training plan = school supplies :))) (I loooove school supply shopping way too much!)
I RAN IN A SPORTS BRA FOR THE FIRST TIME TODAY!! Started by doing a modification of the speed workout I posted earlier. I did it on my street, so I was basically doing intervals on rolling pavement which as you can imagine SUCKED. This was also my first time doing 100m or 50m sprint repeats so yay :) Anddd because I was just measuring distance by mailboxes I actually ended up doing 114m and 64m repeats instead of 100m and 50m. I did 10x114m, with 10 seconds of rest in between each repeat. Rested 3 minutes then did 10x64m, jogging back to start between each repeat. So a total of 10x114m sprints, 10x64m sprints, and 10x64m jog :) Anyway the whole time I was doing these I was debating taking my shirt off because it was sooo hot and just idk it’s been a goal for a while to run in just a sports bra, so when I finally finished I was just like okay time to make this happen! So I ran a cool down 2.1 miles with 2 significant hills half nekkkkeeed :) And I did spend a lot of time looking down and worrying when people passed me if I was “jiggling” or bloated or “not fit-looking enough” to run in just a sports bra, but I kept going and killed the last quarter mile and greatly enjoyed looking down and seeing my ab muscles really engaged and in motion and just…visible :) So overall an awesome run yayayay :) Eating a frozen vanilla Chobani right now which sadly isn’t as yummy as I hoped it would be and then gonna do abs until I die.
Today’s total mileage: about 3.6 miles
**those shorts were my highschool xc uniform. we returned the singlets at the end of the season but kept the shorts. so awkward looking but a reminder of how far i’ve come :)
Semi-progress pic, minus the awkward hand gestures and bloated belly from the 115g+ of smoothie carbs I’d just ingested ;) I stayed up way too late last night but it’s okay because I created and then beautifully colored an ambitious, awesome training plan for the next 4 weeks. I’ll try to scan it and upload it later. I also made a list of just things to do today, and checked them off as I did them. Doing this was super helpful and I would highly recommend it :)
1 2 3 4 5 (each number represents about 16 oz of water) Rise & Shine ( 20 walking lunges, 20 squats, 1 min plank, 1 min side planks, 2 min wall sit) Abs ( Pilates On Demand workout video, Tone It Up! Itty Bitty Bikini) Long run (YES!!!!!!!!!! 10 miles on the treadmill [so glad I didn’t attempt outside because 1st 5 would have been murderously humid and 2nd 5 would have been racing home in the thunder and lightening] and I pusheddd itttt! First 3 miles at 9:05, last mile down to 6:40, overall time 83:31 for 10 miles so overall pace 8:21 <3 ) Cool down (walked for 10 minutes (.5m) @ 12% incline making today’s distance total 10.5m)
I put rewards in my training plan, and
long run = froyo. Have to replenish those glycogen stores somehow… Anyway I actually combined the froyo idea with lunch and got a Pro Arobek Smoothie, 24oz, from Robeks with an extra soy protein boost. (Somewhere between 550-600 calories and lots of simple carbs and 30g protein. Unfortunately I’m not used to all the sugar and it kind of made me sick. Oh well.)
Still to do: register for 7.5 mile hill race from hell on Sunday,
Ethiopian food nutrition info for dinner tonight, make a shopping list of things I’ll want to have in my dorm fridge next year, schedule a haircut and maybe eyebrow wax for tomorrow, write out strength routine for training plan, paint nails, find 3 people to go to baseball game with tomorrow night :)
End of July, Just Do It Goals
Try not to eat after 10pm. The calories aren’t an issue because I usually have plenty “left over,” but because of this and mostly because I’m bored I’ll eat things that I wouldn’t normally during the day. Like, oh I ate healthy today so I’ll just make 100 calorie popcorn, which I know is FINE, but if it was a 4pm snack I’d be having something natural and healthy like an apple or Chobani. So less late-night snacking/ only eat foods with less than 5 ingredients after 10pm :)
Drink more water. I’ve been doing an okay job at this but really really really need glass with breakfast, glass mid-morning, glass at lunch, glass in the afternoon, glass after dinner, glass at night. Hopefully more.
Run every day this week. Last week was not my best and it’s time to get back on track. I also want more structure, so I
should will get/make an official training plan to make me fitter, faster, leaner, and meaner :)
Morning workouts. Visual reminders. More strength training. No excuses. Be better.
I want to do a half marathon in all 50 states :) AL AK AZ AR CA CO CT DE FL GA HI ID IL IN IA KS KY LA ME MH MD MA MI MN MS MO MT NE NV NH (11/14/11) NJ NM NY NC ND OH (Aug?) OK OR
PA (7/17/11) RI SC SD TN TX UT VT VA WA WV WI WY
*you don’t have to do a half in all 50 states! just do something. run a five 5k, run a mile, just go for a run every time you’re on vacation and you’ll be well on your way to accomplishing whatever crazy goal you set for yourself :)