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!

 

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

 

Yoga for Runners

Saturday morning Adam and I went to a local restaurant, Core Life Eatery for a free Yoga for Runners class. The class was led by Sophia Tashkovski, a local yoga instructor. We started with a small group run with some other participants taking the class. This was my first time running in a group that was not a race. I really enjoyed chatting with other runners and hearing about their experiences in races they have participated in during the run. I enjoy running, but have only done a small handful of races so far. While I enjoy participating in races, they can be packed with people which doesn’t always allow you to run your best. They can also be expensive to do. I know they are expensive to participate in because they are expensive to put on, and often they are supporting a charity of some type. However, running for me is often just a free way to get exercise, spend time with Adam and Porter, and done on my own time. Since I have started running I have done 1-3 races each year.

The yoga class was amazing! It was an hour and fifteen minutes of great stretching and learning new yoga positions and techniques, while working on form and practicing some positions I have become familiar with. The teacher, Sophia, was very knowledgeable about the muscles runners should pay close attention to.

 

 

 

 

 

 

The restaurant that put on the class, is a newer restaurant in the area that serves delicious, healthy food. Probably my favorite part of what they offer is their juice selection! My two favorite juices they offer are the Cranberry Cayenne Lemonade and their Beet Lemonade! I’m not going to lie, sometimes I go there just for the juice. We were getting hungry, so we stayed for lunch! I had the steak, bacon and bleu cheese salad and Adam had the Tuna Poke bowl. Both were very tasty! It felt great to have such a healthy meal after our workout.

You can check out a short video of the class here.

It was a beautiful day on Saturday, so after we got back home from Core, we grabbed Porter and headed to Onondaga Lake Park to run a little bit more and have a relaxing walk! We ran 2.5 more miles and then walked about 5 miles. There were tons of people at the park enjoying the beautiful day!

I wrapped up my week 6 marathon training on Sunday morning with a 12 mile run. This was the longest run I have done in quite some time! It felt great! The sun with bright and beautiful and the weather was perfect! Looking forward to more long runs in the near future!


Week 6 Marathon Training

Monday- 3.1 Miles Treadmill
Tuesday- 10 Miles Treadmill
Wednesday- 6.3 Miles Outside
Thursday- 6 Miles Treadmill
Friday- 4.1 Miles-Treadmill
Saturday- 5.9 Miles Outside
Sunday- 12 Miles Outside

Overcoming Sciatic Pain

For the past week and a half I have battled sciatic pain, known as sciatica. Sciatica is known as a common pain from the sciatic nerve. The sciatic nerve extends from the lower back down each leg. My pain is on the right side of my lower back and goes down my right leg.  Have you ever experienced this pain before? If so, what did you do to get rid of it?

They say some symptoms of sciatica are: lower back pain, pain in the butt (literally) or leg, you can experience hip pain, a burning or tingling down the leg, a weakness, numbness or difficulty moving the leg or foot, a constant pain on one side of your butt, and a shooting pain that makes it difficult to stand up.

Have you ever experienced these symptoms and not known what might be the problem? The symptoms that are bolded are the ones I have been experiencing. When I first started running a couple years ago, I began to experience sciatica. The first time I had it, I stopped all exercise to try to rest my body and let it heal (I didn’t know what it was). One night I was experiencing a large amount of pain from my lower back going right down my leg. It hurt so badly I couldn’t sleep. At about 3AM I finally had enough and asked Adam to take me to the emergency room. The pain was so intense and I had no clue what it was. At the emergency room, they were very familiar with what I was experiencing. They gave me two shots of pain medicine, suggested I see a chiropractor, prescribed some pain medication and sent me on my way. We were there less than an hour total.

The shots quickly worked to relieve my pain. However, once they wore off my pain came back. I made an appointment to see a chiropractor. I had never been to a chiropractor before and was interested to see what they could do for me. Conveniently, we have one right at the end of our street. I went three times within a two week period. I didn’t notice any change in my pain after seeing him. The chiropractor did however give me a sheet with some stretching moves to try at home. This led me to looking on YouTube to see if anyone had stretching videos I could try. I quickly found some great stretching videos for getting rid of lower back pain. It turns out there are TONS of them out there. If you do experience this pain I highly suggest you find a video that works for you and do it often! Some videos are only 10 minutes long and some are 45 minutes or more. Find one or two that work for you and save them. My favorite ones are Fitness Blender and Yoga for Sciatica. I have also done other videos from those same people an enjoy them.

Whenever I get sciatic pain it is always so difficult to keep moving and going on with my days. All I want to do it rest it until it gets better. I have found the more I sit or lay down stiffer and more sore my pain becomes. The past week and a half I have been doing a lot of stretching both by myself and with YouTube videos. I have been in a lot of pain during my runs, but just keep powering through. Taking Advil before a run definitely helps, but it wears off quickly.

Luckily today I am feeling a lot better!

Finding motivation

Hope you are all having a good week!

As we continue through the week and head towards the weekend I keep thinking of my marathon training that we’re starting on Monday. Mondays are actually rest days according to the schedule, so it will really start on Tuesday. I am hoping that we have warmer weather and can start running outside for most of the runs. Yesterday the wind was crazy and I wanted no part in being outside! It was garbage/recycling day in our neighborhood and when I got home from work there were garbage cans and recycling bins all over the road and in people’s yards.

On New Years Day, Adam and I had an awesome run outside! The sun was shining and we completed 8 miles together. Porter loved getting exercise with us! He is so cute, sometimes he will run right next to us and look up at us from time to time. I’m not sure if he’s checking on how we’re doing and thanking us for getting him out. I’ll go with both?

Before our run, I really didn’t feel like running on the treadmill for another day. I talked Adam into doing a “short run” outside and then if we didn’t want to continue we could finish inside. Whenever I don’t have the motivation to exercise I always tell myself that I will just do it for a shortened period of time and then if I’m not into it I will stop. The majority of the time I continue to get my full workout in rather than stopping short. I just know will feel better if I do something rather than regretting it later.

I try to change up my workouts to give myself something different to look forward to and stop myself from getting bored. In the winter in addition to running, I row and find YouTube workouts that I like. I usually do Jillian Michaels workouts on YouTube, but I have done different Zumba and yoga videos.

What are things you enjoy to stay active throughout the winter months?