Wait...you already ran today!

In my last post about fuel I mentioned I was in the middle of my first "two a day" training runs.  8 miles in the morning and 8 miles at night.

I was so nervous about getting sick or being so tired I was miserable that I was meticulous about my day and the night before.  So detailed that I wrote everything down in my exercise journal.  (NERD ALERT! - it fulfills my need to check things off.)

Not included in the details are my night/day before prep.  Drank LOTS of water.  I ate pretty healthy all day and had some potatoes (my carb load choice) with some salt and butter with a 16 oz Nuun the night before.  A decent amount of sleep also.  

Here are the deets:

I always wake up early so I can have a cup of coffee...poop (if needed) and eat. 
(yes I said poop.  Good poop before a long run is THE runners dream)

Eat:    Banana with Justins chocolate hazelnut butter, half a cup of coffee and some water.

Temp: 27 degrees at 8:30 am

Wore:
   Headband (thick so it covers the ears)
   Gray bra
   Lululemon tank
   arm warmers
   Lululemon gloves  
   Yellow Athleta long sleeve
   Lululemon crops with pockets
   Calf compression sleeves
   Feetures socks
   Hoka Clifton 

I do a lot of identifying with brand because I have more then one type.  Example:  I identify my Lulu gloves because they are very lightweight and great for when it's cold now but will be warming up.  Plus they are soft and I can wipe my nose without it getting raw.  True Story.

Temp at end: 36 degrees

Fuel used:  
   Lemon ricotta rice ball 
   20 oz water

After:
   Drank more water and had 8 oz of dark chocolate almond milk with 1/2 scoop protein powder.  
   An hour after that I ate ham and some potatoes with butter and salt.  

I didn't have any ROLO's because Ted is an asshole and ate them.

In between my runs I rested, ate the second rice ball, drank water and nuun, iced my leg and took one ibuprofen.  Oh and I ate 3 pickle spears and they were AMAZING! 

Second run at 4:30 PM.

I was actually super excited to get going.  That was weird.  

Temp was 45 degrees.  

I wore the same outfit with my arm warmers rolled down.  Thought I might need them later in the run but I didn't.

Early on in my night run.  It got really dark at the end.  I added a reflective vest with blinky light in the back and my new headlamp that can really light the way.  I love it!

I was able to eat 1 1/2 rice balls by taking a bite about every 15 minutes.  They are much easier to eat and swallow when running.  Not sticky.

Drank 24 ounces of water

Finish temp was 37 degrees

Ate same way after.  


Stats:

Night run 2 a day Running Wed, Jan 7, 2015 4:32 PM

Morning run 2 a day Running Wed, Jan 7, 2015 8:41 AM

Summary

Distance	8.00 mi	8.01 mi
Time	1:29:00	1:30:48
Avg Speed	5.4 mph	5.3 mph
Avg Pace	11:07 min/mi	11:20 min/mi
Calories	916 C	903 C

More Detail

Laps

Split	Time	Distance	Avg Pace	Time	Distance	Avg Pace
1	10:60	1.00	11:00	11:11	1.00	11:11
2	11:19	1.00	11:20	11:28	1.00	11:28
3	11:35	1.00	11:36	11:59	1.00	11:59
4	12:04	1.00	12:04	12:37	1.00	12:37
5	10:18	1.00	10:18	10:46	1.00	10:46
6	10:37	1.00	10:37	10:04	1.00	10:05
7	11:06	1.00	11:06	11:30	1.00	11:30
8	10:59	1.00	10:59	11:08	1.00	11:09
9	0:02	0.00	9:32	0:04	0.01	7:44

Around 4 miles is when I'm at the peak of my hill climb and it really slows me down.  I'm not worried about it during long runs.  It's suppose to be slow.  I nailed the slow part!!

I have to say I felt better during the night run.  I felt faster.  I wasn't so much but I felt it.  

So whats on the agenda now?

Well, I have my mile totals for the race and I'm concentrating more on training my body to run more then once a day then running a long distance.  Next week I'll do a long run of 12 miles, which is a little more then my longest run.  The next 2 weeks I do long split runs of 7-8 miles.  At the peak of my training I'll do a day of 2 runs, 9 miles each and then get up the next morning and do a 9 mile run.  That is at the end of January.  After that its taper.  I have a couple more ideas about fueling but I'm finally starting to feel confident about being able to do this race without feeling like or actually dying!

Woot Woot!

Do you plan your long runs carefully?


Blog on..............

What's happening here???

Mostly an Update.  

Primal three weeks.

I pretty much did it.  I had a couple days off, one before my last half marathon.  (Recap to follow)  I feel much better, that's for sure.  I have better habits and I'm cooking more.  That's the most important.  Plan on keeping the plan up with occasional but very few "cheat" meals.  

Running.

Mostly not.  The pain in my leg is pretty aggravating.  I finally made an appointment for the Sports Medicine Doctor for this Thursday.  I really think it's my sciatica nerve starting at my hip.  The pain moves around and sometimes it's hard to walk without a limp.  That needs to stop and I mean now.  I wear my compression sock on my left leg almost all the time.  That seems to help.  Still icing, resting and doing my core exercises.  Hoping to get back on track by the end of the week.  

Still lost a toenail and my big toenail is going to bail soon.  Probably from the last few half marathons.

It was fun running a half marathon with a tender toe without nail.

Kinda.

Challenge

I changed the battery in the shaggin wagon.  Just to see if I could.  It was an interesting experience and only minimal injuries.  I'd do it again.  

Tight spaces!

'

Cleaned up the battery holder.  Battery acid caused some rusting on the wheel well.

Battery IN. Challenge Accepted and won!!

Mt. Nebo Half Marathon Recap!

Awesome race and great friends!  I didn't run between the Run Elevated half marathon and this one.  I was happy with the time and my leg pain was less then the last half marathon.  

Outfit planned.  New Lululemon shorts (on sale for 34 dollars!) and running in my new Hokas!

(I did a short 3 miler 2 days before the half to make sure they'd be ok)

Tera, Jason and I went to dinner Friday night and then stayed overnight in Payson.  We drove the course the night before and saw this little angry friend.  

 Running with the steers?

This is how you park when you are pulling wave runners in Payson.

I'll just park HERE. 

Huge fires to keep us warm before race time. It smelled wonderful!  I miss camping.

Before the race

13.16 miles in 2:05:00 (2:04:58 official)

Average pace 9:30

Average HR 148 bpm

Wore calf compression and knee brace.

Mile 1 – 9:28

Mile 2 – 8:46

Mile 3 – 8:59

Mile 4 – 8:32

Mile 5 – 8:39

Mile 6 – 9:24

Mile 7 – 9:47

Mile 8 – 9:09

Mile 9 – 9:30

Mile 10 – 10:25

Mile 11 – 10:58

Mile 12 – 10:06

Mile 13 – 10:04

Mile .15 – 7:45

Mile 6ish I started getting nauseated for some reason.  But after a mile or so I felt much better.  That prevented me from having my second GU at 90 minutes so I just had a cup of power aid at the aid station.

It was a really fast race and both Jason and Tera PR'd.  I was 10 minutes faster then the Run Elevated run and I felt awesome. It was so amazing to hear Tera yelling my name as I came into the track.  Best friends are the BESTEST!  Thanks Jason and Tera for letting me be part of your party. 

Oh...vibrates!

 This is definitely a race I'd like to run again.  Hopefully I can get back on track soon because I really miss the training.  

Dog rescue on the way back to the hotel.  Returned safety to her owners

Flying

Did some.

It's always amazing.

Comedy Festival!

Our local outdoor music venue put on a Comedy Festival.   I bought the tickets a few weeks ago on Groupon.  I asked my kids to go with me but they were busy. I should have taken offers up from my girlfriends.  I took a man I've been dating off and on for the last few months.  I was pretty much over his shenanigans.  Then we went to this concert and ended up sitting with his friends.  It was a pretty lame date.  The Comedy was AMAZING though!  Until it started to rain and we left during Louis CK.  My favorite comedian!  We were so far away and the rain was just soaking us and it just wasn't worth it.  

Other artists we saw were Aziz Azaria, Sarah Silverman and a few others.  It was pretty awesome.  

Yeah.  Difficult to see.

I've never really liked this venue.

Dating is pretty annoying anyway.  I'm holding out for a guy that I really enjoy spending time with.  Sounds simple huh?  But I'm not getting into that.  Yet.  

So that is the last few weeks in a nutshell.  

My new addiction is Cashew Butter on a celery stick with Craisens.  Do it.  Try it!  

Costco/Grocery day

Four bottles of Cashew Butter.  

BAM!

What is your favorite craving right now?

Leg pain. Anyone?? Ideas?

Blog on..........

Salt Lake Half Marathon Recap

I'm so excited to be back!!  Running with friends is the best.  One year and one month after my foot surgery (PROPS to Dr. Dan Preece!) and I'm back on the road running with my homies!

 First, Tera and I worked out our matchy outfits

It's easy for us to be matchy because we don't run together.  She flies past me!

Turns out my blue was sort of a different blue but she and her hubby Jason and I brought a lot of Lululemon to the race!

Ashley, Silvia (Jen's mom), Jason, Tera, me and Jen Q.

The three girls that didn't need to pee

I did as much training as I could. By the time race day came around I felt pretty strong.  I didn't work any overtime shifts that week, ate well and stayed hydrated.  I knew I could make the 13.1 miles pretty easy but I was hoping to come in under 2:15. 

Nice downhill, but there was some HILLS!  

 I took the downhill at a decent pace but the uphill's ended up being a walk sort of thing.  At about mile 7.5 - 8 miles my legs just decided they were done.  I am pretty sure it was the Pilates class I took 2 days before the race.  I was really mad that I had been away from Pilates for so long that it actually kicked my butt for the race. So at mile 9 I decided that I was going to finish but that I was going to enjoy it a little.  Just a little!  

I was really hating the run at this point, but determined to finish.

At 13.10 on my Garmin it was 2:14.  My official time was 2:16:55.

Still not bad.

I've signed up for 2 more half marathons.  One in July and one in August. 

6:59?  Could that be true?

Possibly for a nano-second.

 On my way down the home stretch I heard Tera yelling and made my way to her and Jason after I collected my medal, my creamy ice cream, a yogurt drink and water.  We watched the rest run in.  I love these cute pics of Jen and Ashley.  I missed getting a picture of Sylvia.

Did she really bring the gun show??

Yeah BUDDY!

Yeah Ashley!

After everyone was in we posed for pics!

These are all runners from our CVICU unit at the hospital.  I pick up shifts once in a while so I guess I count.

TADA!

Sylvia, me, Jason, Jen, (forgot her name..my bad), Ashley and Tera

It's a pretty cool medal even though I was holding it funny.

My official numbers.

It was just so much fun to be able to go to the race with friends and meet after we were done.  We are all different abilities and styles but it's just a blast.  I'm so glad I'm back to racing.  I still have lots of things to work at with my running but I have plenty of time!

When you run races with friends do you run together?

Do you enjoy running alone at a race?
   I actually do.  I like the mind challenge and the strategies that go through my head.  I also LOVE running with a friend.  I've never ran a race side by side with someone so it's certainly something to try!

Blog on.............

Still running.. and working!

This last weekend I spent a lot of time in Rock Springs.  I worked a 24 hour shift, then I was off for 24 before working another 24.  On my time off I went for what turned out to be a great run!

Trying to get a picture of all the stuff around my waist.  It's that time of the year that I usually overdress and then end up tying something around my waist.

When I started going to the best Running clinic anywhere at the UofU orthopedic hospital (ask for Laura) it was discovered that years of running holding my water bottle was causing me to swing my arms in front and across my chest.  No bueno for good form.  So until I'm much better at my form I'm trying to not run with my water bottle.  I dug in my closet and found a hydration belt that I bought about 5 years ago.

There it is! It holds my big insulated bottle and having it around my waist doesn't bother me too much.  I can also carry my phone and stuff in the front.  I'm not in love with it but it will do until I can afford something I really want.  I can even tie my long sleeve around my waist under the bottle.  It feels a little crowded but better then being hot!

It was a really good run of about 5 miles, running 11 min/miles average.  I had a wind in my face running back to the apartment and the higher elevation but I still felt good.  I didn't try to go fast....and I didn't.  It was nice and cool with the sun shining.  I had to do some puddle jumping though.

That's because the night before Rock Springs looked like 

THIS:

Crazy winters I tell ya!

Here's a pic from an easy run around Liberty Park.  It was hot.  Very hot.  In the last week I've ran:

5 miles - easy around my neighborhood.  I thought I was going to die it was   so hot and I felt dehydrated.

4 miles - downtown around Liberty after I dropped my car off.  I wore gloves   and it was windy.  I overdressed, of course.  My 2 miles Tempo run turned     into a little bit of speed work.  Oops.  Laura (Physical Therapist) told me to   wait on the speed work.  I'm still not "there" with my foot!

5 miles in RKS.  It was cool, but not glove weather. 

I've also been working.  A LOT!

It doesn't always look like this, but enough that it keeps me grateful for such an awesome job.  The picture above is at our Park City base and the picture below is the sun setting at our University of Utah Hospital Base.

I had quite the fixed wing transport.

I took this picture after we got back to the plane when we were done dropping the patient off at the hospital.  I spy a vent, suction, thermometer, my nurse purse and a lot of fear.  Lots and lots of stress and fear.  

It was a pediatric transport of an infant.  Despite the picture and using all the tricks in that particular bag, it was a difficult transport and I about fell to my knees in gratitude when I handed her over to the amazing team at our Children's Hospital.  The baby was alive and I think she'll do OK.  

Fixed wing transports can be long.  We were with this patient from about 9pm until midnight.  That is a long time.  Plus the weather was crappy and we were getting bounced around.  Just as we were landing I thought I was going to vomit from the heat, movement and stress.  I learn something new every time I transport someone and I feel like I made some good decisions even though I didn't have all the information about her condition.  Unfortunately we don't have x-rays or even x-ray vision in the aircraft.

SO in a nutshell it's all good.

Work is good, busy and exciting.

Running is coming along nicely and I feel like I'm getting stronger and I'm running better. 

How do you dress to run in the fall??

Are you nervous you will get cold??

Blog on..............

Going bright!

I was very lucky today!  Lululemon was having an insane 3 rack extravaganza on their markdowns.  I tried on over 20 pieces and I hate trying things on.  Lululemon has great clothing but some of it is just NOT for me and my body. Since I'm sure you've been waiting to see what I could possibly choose..... I decided on these pieces!

The picture isn't doing it any justice.  I just didn't feel like putting them back on when I got home to take a picture.  

I decided to get some bright blue pants and bright yellow top so I can throw some color into my workouts/runs.  Especially in Key West, I want to stand out!  The long sleeve is amazing!  I wore it to Pilates tonight and loved it!  It will be perfect for running in cool weather plus it's a great layering piece.

Pretty good for going by myself.  I usually have my shopping partner Tera to give me fashion tips and reality checks.   

I also went to Savers to try and find something to replace my Ragnar case and there was nothing.  SO, with a little 1970's shelf paper, duct tape and ribbon I have done the necessary repairs so that it can last another day. 

I don't think it will do for Key West though.  I have to pack for a week and a Ragnar in one suitcase.  I'm hoping it can be done!  I'm sure I'll put this case back in rotation for Del Sol.

Here is a pair of pants that I passed on.

I wanted to take a picture so I could remember how well they fit and how long they were.  They are the "ice queen" tights for running.  I already have a couple of running tights so I really didn't need them. (Like any running clothes!) When it came down to the decision I decided to go with the bright blue.

This post included some nail biting information!  Like I've always said, if you look good you run faster!  Hoping with my new financial status that I will learn to enjoy what I have for a long time or at least until next Christmas.  

Time to pack!  This is my first race where I had to take an airplane, it should be interesting.

Any packing tips??

Blog on..............