Fueling for Exercise

Hello! I hope you all are having a good week! Happy spring! What have you done this week to welcome spring? On Sunday I planted some seeds. Hopefully they come up and once the weather gets warmer, they can be replanted in my garden beds in the back yard! Of course, this morning it was 10 degrees! So the replanting wont happen for quite some time!

On Saturday I ran 4.5 miles and then Adam and I went to Empire Farm Brewery for a Beginner Vinyasa Flow Yoga Class. It was a great class! I got warmed up and was very relaxed throughout the class. The teacher was really awesome. She is from O Yoga in downtown Syracuse. Afterwards we had lunch at the brewery. Their food is always good! I had a turkey club sandwich which filled me up for a while!

I love that these types of classes at breweries, art museums, healthy eating establishments, etc. They are becoming popular. It’s a lot of fun and makes going to one of the classes a little less intimidating than going to the studio. For people who aren’t as serious or knowledgeable of the type of exercise, it gives them a sample of what the classes are like at a place where they may have been before.

On Sunday Adam and I went to Onondaga Lake Park for our long run. We knew the main trail of the park would be plowed and snow free and from there we could take the road for the rest of our miles. The road leaving the park has a good size shoulder that we didn’t feel worried about the on coming traffic. I love the views of Onondaga Lake Park and running on the road leaving the park gave us a lot to look at. We ran off the main road a few times into some really nice communities. I love looking at houses, so this run made the time go very quickly. Luckily at the park, even though the bathrooms were closed due to the winter weather, they had plenty of porta-potties available along the trail. I drank coffee just before our run and had to make more stops than usual to pee!

After 16.1 miles, we took some time to walk a little bit and get a good stretch in! It’s so important to make sure you’re stretching after workouts! It helps your muscles and saves you from being tight later on. The next day, I felt really good. My body wasn’t sore or tight. After long runs, I have been taking a Turmeric supplement. Sometimes after a long run, my legs swell up and the Turmeric stops that from happening. As you can see, it also has a lot of other great health benefits!

While we were walking and stretching we made sure to drink a lot of water! Throughout the day we also drank more than usual to help our bodies recover. For lunch, we stopped at Core Life Eatery. It felt good to eat such a healthy meal afterwards. I had the Southwest Grilled Chicken and Wild Rice Blend. It had wild rice, chicken, spinach, avocado, jalapenos, tortilla strips, tomatoes, black beans, scallions, corn, shredded white cheddar and a lime cilantro jalapeno vinaigrette. It was delicious and very healthy! Of course, I LOVE their juices! I had the beet lemonade.

It’s so important to properly fuel your body when you are exercising! This morning I ran 6.5 miles and I made oatmeal for afterwards. They say you should have something to eat within 30 minutes of a workout. My oatmeal this morning had oatmeal, chia seeds, chocolate P2B, cinnamon, almond milk, and sliced banana. It was delicious and so filling! This is one of my go-to breakfasts when I am working out.

Last summer when Adam and I were training for our marathon, we would make this same recipe (we would usually add vanilla or chocolate protein powder) the night before our run. In the morning when we were getting ready, we would put it in the freezer to make sure it would stay cold during our run. We put it in a cooler in the car so we would have after our stretching. Cold oatmeal in the summer time is the best! It would fill us up and give our bodies the nutrients we needed so that our bodies did not go into starvation mode. The first time we did a long run and did not have food readily available after our run, I felt like I had the worst hang over of my life because my body needed food and water.

In addition to having food available for immediately after a long run, I also carry with me energy chews and start eating them after about mile 10 or so. I eat them slowly while I am running so that I’m slowly getting the benefits from them and I don’t get sick from eating too much during a run. I have also heard of people taking protein bars on their runs.

These are my favorite energy chews, but there are a TON of different kinds!

It’s important to try out different ways of fueling your body to see what works best for you!

Hope you all have a great weekend!

Marathon Training Week 11

Monday- 3.2 Miles
Tuesday- 6.3 Miles
Wednesday- 6.4 Miles
Thursday- Rest (much needed after a lot of shoveling!)
Friday- 4.4 Miles
Saturday- 4.5 Miles
Sunday- 16.1 Miles
All of the miles were on the treadmill except Sunday. Our weather has been crazy and we got a ton of snow last week!

 

Storm Stella

Did you get a lot of snow from Storm Stella? We got about 24 inches give or take in CNY. I have never seen so many businesses in New York shut down for a snow storm before. However, I think it was a smart call. People shouldn’t be out traveling when weather conditions are so bad. Sometimes we get so caught up in all of the things we need to do and places we need to go, we forget what’s important. In this case, our lives. Is it more important to go to work, to the store or out to eat than to be home safe with your family? Of course not! Many of the counties around us issued travel bans so people couldn’t travel.

Yesterday I got out of work early due to the weather and today I didn’t have to go in at all. I did however, spend the majority of the afternoon shoveling the driveway. It was coming down so quickly that as soon as I finished, it was time to start all over again. I shoveled about 6 times between noon and 6PM. This morning Adam and I were back at it at 5AM! He still had to go to work today. Needless to say, I’m extremely tired and sore today. This morning I spend a lot of time stretching areas that are very sore. I will probably do a stretching video this afternoon.

This picture was taken on 3/14/17 @ 1 PM

  This picture was taken on 3/15/17 @ 1PM

5 more days till spring can you believe it!! This weekend Adam and I were suppose to run 16 miles for our training. It was only suppose to be about 17 degrees in Syracuse. The following weekend we were only scheduled to run 8 miles. We decided rather than torturing ourselves, we should swap weekends and run 16 next weekend when it will be in the upper 30’s lower 40’s.

Saturday we did our shorter weekend run inside on the treadmill. Later in the afternoon we took Porter out to Chapman Park along Oneida Lake so he could play at the dog park. There weren’t any other dogs there (as we figured there wouldn’t be due to the weather). We played chase with him ourselves and it gave him the freedom to run in a big open area. After the dog park, we walked out on the pier. The views were so amazing!

           

The ice that had frozen to the pier froze sideways due to the strong winds in the area.

      

The ice floating on the lake looked really cool!

Sunday we drove down to Ithaca and ran at Cass Park for a treat! Cass Park is my favorite place to run! It runs right along the bottom of Cayuga Lake and the scenery is absolutely beautiful! After our run, we treated ourselves to lunch at Ithaca Beer Co.. Lunch was delicious! I had a cup of cauliflower soup and a winter salad. It was perfect for the weather! Adam had a bowl of the cauliflower soup and a grilled cheese.

14 Mile Run

When I woke up on Sunday morning I can’t say I was excited to jump out of bed! I’m usually a morning person, but my phone said it was 1 degree outside and I knew I had a 14 mile run to do.

Completing 14 miles on the treadmill sounded about just as exciting as completing 14 miles in the freezing cold! Nevertheless, it had to be done! I got up, had coffee, cereal and a banana and waited for the temperature to rise as much as it was going to before it got too late. Adam and I decided to leave Porter at home for this one. 14 miles is a lot to run for a pup and the pavement would be very cold on his paws! We drove over to the Erie Canal so that we would have a beautiful view during our miles. I like to change up where we run on the weekends to give ourselves scenery. We have lots of different segments of the Erie Canal nearby that we could start from. There was a local running group doing a long run at the same time, so it was nice to know we weren’t the only crazy people out that morning!

I made sure to dress in lots of layers. Once we got going, I warmed up and it felt really great to be out enjoying the beautiful views along the trail. I even took my gloves off to let me hands breath for a while.

When we got back to the car, we drove straight home to stretch in the warmth of our house! Later that evening, we did a 30 minute stretching video from YouTube specifically for runners. At this point, I understand what areas need to be stretched after a long run. But it’s nice to complete a stretching video to make sure that I slow down and really take the time to stretch every area properly. This way I have the least amount of soreness the next day. I am someone who is always thinking about what I am going to be doing next and rush through stretching rather than giving it the time my body needs. Stretching videos help me to stay in the moment and lets someone else lead how long I take and what moves I do.

This is the video we completed from YouTube.

Monday, the tops of my thighs were just a little bit sore. So I made sure to stretch them well.

Week 8 Marathon Training

Monday- 6.1 Miles- Treadmill
Tuesday- 5.3 Miles- Treadmill
Wednesday- 5.5 Miles outside
Thursday- 3.1 Miles- Treadmill
Friday- Rest Day
Saturday-  4 Miles- Treadmill
Sunday- 14.3 Miles- outside

Hope your all having a good week!

Interval Running

Weather in New York can be absolutely crazy! Yesterday I saw the temperature get up to 66 degrees and this morning it’s SUPER windy, snowing and 32 degrees. The temperature is suppose to get down into the 20’s today. It’s not often that you see it warmer at 5:00AM than it is expected to be at 12:00PM. The wind kept me up most of the night last night. It is so loud!

Because of the changing weather, I’ve been switching up whether I have an inside or outside run. There are so many different routes I can go outside, I’m able to change up my runs quite a bit.

Likewise, I try to make my inside runs challenging and interesting so that I don’t get bored. I get up pretty early to run before work, so if I am dreading my run it makes it THAT much harder to get myself out of bed and motivated. This week I have been watching the Oscars while running inside. One thing I do to keep my runs challenging is changing my speed and incline during my runs. Last week when I was running on the treadmill I started running a 5.0 pace and would run that for 5 minutes. Then I would increase my speed to 6.0 for the rest of that mile. After every mile I would take my slower speed up a notch. For example, mile 2 I ran the first five minutes at 5.1 and finished the mile at 6.1, mile 3 I ran at 5.2 for five minutes and then finished the mile at 6.2 and so on. This allowed my body to warm up at the beginning and have cool down periods during my run all while challenging my speed. It also helps me get to my running goal quicker than if I kept the slower speed.

This week during my treadmill runs I have been starting off running at a 5.3 pace and every half mile I increase my speed 0.1.

Interval running keeps things interesting while running and gives me something to look forward to every few minutes. What types of things to you do when running on the treadmill to keep your running exciting?

Getting new running gear is always another way to get excited to exercise! This week Adam and I got new running shoes. These are the shoes I will be wearing for my marathon at the end of May. I haven’t broken them in yet. But maybe next week. These are my third pair of the same shoes, just a different color. When I first started running I blew through shoes very quickly. My heels would somehow break through the fabric of my shoes and the plastic built into the heel of the shoe would cut right into my foot. Then I found shoes that didn’t have plastic in the heel and never had that problem again! These Nike shoes are basically made of a thick sock material. They form right to my foot and I love them!

Since I started running, all of my shoes have been Nike except the shoes I run indoors with which are Under Armor. I got those on clearance and thought I’d try them out. They’re not bad. Very light weight. I looked at the Under Armor shoes last week, but they didn’t have anything similar to what I already have.

Do you have a favorite type of running shoe you prefer? I find that running shoes are very unique to the person. It’s hard to tell someone what “the best running shoe is” because it depends on the support you’re looking for and the type of running you do.

When I woke up this morning there was no snow on the ground. This is what it looked like outside when I was on my way to work.

Week 7 Marathon Training

Monday- Rest Day
Tuesday- 6.3 Miles- Treadmill
Wednesday- 6.5 Miles outside
Thursday- 4.5 Miles outside
Friday- 4 Miles- outside
Saturday- 9 Miles- outside
Sunday- 4 Miles- outside