Your body gets very sore after running for 26.2 miles straight. You need hydration, fuel, you need to keep moving, stretching and walking it out at the same time that your body needs rest.
After the Buffalo Marathon, my mom met us with Porter and we all walked back to the Air BnB together. It was a slow walk. I wasn’t feeling well and was tired. We drank lots of water as we walked. When I got back to where we were staying, I rested on the couch while eating half of a bagel. My stomach was basically empty, and I didn’t want to have a huge meal right away. After resting up and showering I felt refreshed!
It was a beautiful day out, so we walked to get popsicles for a treat. I have learned that popsicles after a long run are a great way to keep hydrating yourself without feeling like your chugging a ton of water.
We kept slowly moving and explored the Buffalo and Erie County Navel and Military Park. It was fitting because we were there for Memorial weekend. We had run by this park during the marathon and wanted to check it out more in depth.
In the days to follow I continued to walk, stretch and let my body recoup. The race was on a Sunday, and I would say that the following Tuesday my body was probably the most sore. On Monday and Tuesday we did not do any running. On Wednesday, Thursday and Friday I ran 2-3 miles each day. I was becoming less and less sore every day. In addition to running, I completed stretching yoga, and rowed on the rower. The next week I continued to run 4-6 miles a day. The mornings here have been so beautiful, it is hard to not get out in the morning for a workout! Whenever I complete a hard workout, I take turmeric that day and the following couple of days. It helps with inflammation that may occur.
Soon Adam and I will begin to train for our century ride (100 mile bike ride) coming up in September. On Sunday we went on a short bike ride to get reacquainted with the bikes. The weather was perfect for riding and it was nice to change up our workout! Yesterday, I rode 16 miles on the bike. We don’t have a training schedule established for the century ride yet, but it will be something I’m working on this coming week. Has anyone ever completed a century ride? Do you have a training schedule you would like to share? Tips?
Good morning! We are finally starting to see some consistently warmer weather! It makes me so excited to be able to do things outside and feel comfortable.
Last time I wrote, I was just preparing to run my longest training run of my marathon training. Adam and I ran 23 miles that morning, and the whole run went very smoothly. This was probably the long run that I felt the best during and after. Time went quickly, and before I knew it the miles were completed! Such a great feeling! We did run into some rain throughout the run, and did a super quick sock/shoe change during the middle of the run when we stopped back at the house to use the restroom. I took my shoes and socks off to go through the house, and couldn’t imagine putting on wet socks and shoes. Even though, obviously with how heavy it was raining they were going to be completely wet again in minutes. We could have waited to do our run on Sunday, but the same percentages of rain were predicted and the weather was colder on Sunday. We can’t predict what the weather will be like when we sign up for a race, so it’s good training to run in all kinds of weather.
I am hoping to feel as good on marathon day, but you never know what your body is going to do.
At this point, we are able 1.5 weeks until race day. We are in taper mode. This is a very awkward time in the training for me. As much as I look forward to have less miles to complete, taking more rest days and running few miles after you’ve ran so much on a consistent basis feels wrong. For my first marathon, I felt wrong for taking extra days off during my taper. Instead, I just ran 2-3 miles on rest days to lighten it up and still kept one rest day a week during my taper. Everyone’s body is different, and mine seemed okay taking this taper method.
As one journey comes to an end, another will soon begin….
Adam and I recently signed up for the NYC Century. This is a 100 mile bike ride through the 5 boroughs of NYC. Our ride is in September, so once we are done with our marathon we will begin training for this adventure! It has been a goal of mine to do a century ride since I became interested in cycling about two years ago. Two summers ago Adam and I did a ride for MS and we rode 72 miles around Keuka Lake in one day, and the next day we did 26 miles.
Of course, I’ll continue to run during my cycling training. However, I will mix my exercise up more. I look forward to sharing my training journey with you for my next adventure!
Good morning! I hope you all are doing well! I am up bright and early this morning so that Adam and I can prepare for our very last (super) long run before our marathon. After this weekend, our long runs will be 10-12 miles. Today we are doing 23-24 miles! I am looking forward to feeling accomplished and having it completed! Right now, I’m having my bagel with peanut butter and coffee. This is what I eat just about every morning before a long run.
Our marathon is officially only 3 weekends away!
Last weekend, Adam ran in the Seneca7. His team was called Katie’s Cronies. The race had live tracking so that I could track his team as they went around Seneca Lake. It was a long day of running, they started at 6:45AM and ended just before 5:30PM. Adam seemed to really enjoy it. He did an awesome job! Each team member ran 3 legs of the race for the team. All of his averages paces were under 8 minute/miles!
While they ran, Porter and I did our own run in Geneva at the top of Seneca Lake. It was a beautiful morning!
After we ran, we went back to our AirBNB and got showered up. We stayed at the cutest AirBNB! The place was called Grandma’s House and the lady who lives there is very sweet!
I stopped at Opus Expresso and Food Bar and grabbed a juice and some yogurt with granola for breakfast. The juice was super delicious, it had ginger, apple, carrot and mango. I wish we had one of these closer! Porter and I drove down to check out how Adam’s team was doing. The race was moving along pretty fast.
Porter and I went down to Watkins Glen State Park and went for a hike. The main trail was closed, and they are doing construction on the lower gorge trail, but we had about an hour and a half hike with some great views.
I absolutely LOVE being around the Finger Lakes! There are so many great views and great wineries. There is always something you can find to do.
What about you? What are you up to this weekend?
Marathon Training Week 17
Saturday- 12.1 Miles
Sunday- 6.3 Miles
Monday- 3.1 Miles
Tuesday- 7.2 Miles
Wednesday- 4.1 Miles
Thursday- 6.1 Miles
Friday- Rest Day
Hello! I hope your all having a good day and that you have made it successfully through the week. I am very ready for the weekend. With warm weather approaching, I have been busier than normal! Ever notice how everyone is so much happier when the weather is good? It definitely brightens my mood when we have warm weather and beautiful sunny days! So much to look forward to!
Adam is running the Seneca Seven race this weekend which is a team relay type race that is 77.7 miles long. He has 4 different legs of the race which equal to about 12 miles altogether. I will be relaxing with Porter somewhere around the lake and am equally looking forward to it!
Last weekend Adam and I did another long training run. We ran 22 miles and I found it very successful! I carried a bottle of water with me this time and the weather was a lot cooler than our 20 mile run. It was overcast and a little windy. After it was over, I felt tired, but great! No issues getting sick this time! This is why it is so important to train, so that you can try different things to make race day go as smoothly as possible.
We ran at Onondaga Lake park. The views you can find there are just terrific! It helps so much to have a run with great views because it makes the time go faster. It took us about 3.5 hours to complete the run. This weekend we have a 12 mile run planned, and then the following weekend we will run 24 miles, which will be our longest run of training. I will continue to carry water during the long runs to stop dehydration. During the race it wont be so important to carry water because there are water stations every 2 miles along the route.
Besides our training runs, we have recently re-sided our house, bought a sail boat and have been working on making an entry way table. Ever since we bought our house we knew we have wanted to re-side it. I have to say, I’m very happy with how it looks!
Since I met Adam in high school, he has always wanted to own a sailboat. So on Monday he made that dream come true! We are starting off with a small sailboat to get use to sailing and see how we like it and how much time we have to devote to it. I can’t wait to get it out on the water!
We have been staining, sanding, and applying poly to the pieces that will soon be our entryway table. Now all that is left is the assembly! I can’t wait to get it together!
What are you looking forward to this weekend?
Training Week 15 & 16
Saturday- 10.2 Miles
Monday- 7.0 Miles
Friday- Rest Day
Saturday 22.0 Miles
Sunday- Rest Day
Last Sunday, Adam and I had a 20 mile run scheduled for our marathon training. On Saturday, I made sure to drink plenty of water and eat well all day! For dinner, we had lasagna to carb load. That morning, I woke up at 5:30am to drink some coffee, have a bagel with peanut butter and a banana and get energized for our run. It was a beautiful day out and I really looked forward to our run.
We started out our run with Porter. I wanted to make sure he got some exercise and can never tell if I’ll have energy for more exercising after such a long run or not. Porter joined us for 3 miles, and then we dropped him back off at home, got some water and went on our way. We ran from our house, to the Erie Canal, around some of the neighborhoods in that area and back home. I was feeling fantastic until we reached mile 11. At mile 11 we ran up a HUGE hill. It was long and steep. That hill took a lot of energy from me. Luckily, when it was over we got a nice downhill for a bit. Miles 18 and 19 I was really giving it all I had to keep going and was so thankful for Adam running next to me to encourage me to continue on. Without him even saying anything, I just keep pushing forward because I don’t want to have to stop him from completing the run. I was getting a nauseous feeling on and off.
Once we got back to the house, we got water bottles and drank some water and Gatorade while we slowly walked around the block. We stretched really well once we got back to our house, then went in to have something to eat. I read that it is very important to have something high in protein within 30 minutes of a long run. Every time we do such a long run, I make cold oatmeal for after. For this batch, I used oats, chocolate protein powder, chocolate PB2, chia seeds, cinnamon, vanilla, almond milk, cold coffee, water and a tiny bit of maple syrup. I stir it up and put it in the fridge while we run. The oats get soft sitting in the liquids and it tastes delicious! This was our post run snack. I continued to drink water as we relaxed. After I got showered the ill feelings began to come back. I figured I was dehydrated and kept chugging along drinking water. I ate a couple popsicles to help with hydration. Then, the inevitable happened… I got sick.
Getting dehydrated from exercise has the same effect as drinking too much and having the worst hangover. You know what I mean? Not fun! I rested on the couch for a few hours drinking and eating until I felt well again. I did not want to waste the beautiful day outside! Adam and I ended up taking Porter for a slow walk at the Creek Walk downtown.
Even though this is my second time training for a marathon, I have not perfected hydrating and fueling my body properly. You can think you’re doing everything you need to be doing, and it still may not be enough. There are so many things to consider when fueling your body. Are you drinking enough water, eating enough carbs and protein, are you resting enough, are you training enough, did you sleep well, etc. The list goes on. All I can do is continue to keep trying different things. When something doesn’t go well, I can look back at what I did and understand that next time I need to drink more water. We stopped twice on our run to get some water, and next time I will make sure we add more drink stops in.
Hello! I hope you’re all having a great weekend! Today I wanted to share somethings with you that I have been really enjoying!
The first thing I have been really enjoying lately is Matcha Green Tea! This tea is unsweetened and delicious! Matcha is a great way to hydrate and it has so many great benefits! Matcha is high in antioxidants, increases energy, boosts immune system, stimulates metabolism, and detoxifies among other things!
Beet juiceis another drink that I have been loving! I have been making a beet lemonade everyday. It’s so delicious! The color of the beet juice is so intense! It only takes a little bit of the beet juice and lemon juice mixed with a lot of water to make the lemonade. This mixture has been helping me hydrate a lot more than usual. I try to drink a lot of water throughout the day, but I quickly become uninterested in the water and ignore it. When I can, I try to find other low calorie options to help with hydration so that I am not drinking all of my calories- which is easy to do! Beets are anti-inflammatory, detoxifies, and boosts endurance, stamina and muscle recovery. Which is all helpful to support me through my training!
Trail mix has been my favorite snack this week. We recently went in on a group share with some people in the community to buy local organic items so that we could get the items at a bulk price. From the buy in, we got oats and banana chips. Adam has loved banana chips as a snack for as long as I’ve known him! So, we bought 11 lbs of banana chips to be exact! 🙂 Last weekend while grocery shopping I bought a bunch of things to mix in with the banana chips to make a snack. Things I added in are: yogurt covered craisins, yogurt covered pretzels, low salt peanuts, low salt pistachio nutmeats, craisins, peanut butter M&Ms, dark chocolate chunks, coconut chips, and dried mandarins. It’s a great salty-sweet snack. I know it’s not the most healthy or low calorie, but it’s filling and delicious!
Ginger Turmeric Herbal Teais another delicious drink I have been enjoying! It tastes a lot sweeter than I would have imagined. I drank it a couple times after dinner rather than going for dessert. Last year when we began marathon training for our first marathon, I began taking a turmeric supplement to reduce swelling after a long or tough run. I have ulcerative colitis and have found that it helps my stomach issues quite a bit when I am having a flare up. I have found turmeric to be helpful to my body in different ways. When I came across this tea at the store, I thought it was worth a try! Turns out, it’s helpful and delicious! I’m hooked. Among other things, turmeric aids in metabolism and weight management, is anti-inflammatory, is an immune booster, helps digestion, lowers cholesterol and is an anti-oxidant.
This morning I’m gearing up for a 20 mile training run with Adam. Luckily, the weather is suppose to be beautiful! I’m really looking forward to the run!
Weather in upstate NY has slowly been getting better and better. I was able to run outside 4 days this week so far! We have been getting a ton of rain! A lot of places around the area are flooding. However, the timing has been just right for my runs that I’ve been able to escape it!
Last night Adam and I had lasagna for dinner to carb load for today. It is just as important how you fuel your body leading up to the run as it is on the day of your run! Adam made the lasagna on Friday night and it was SO delicious I was excited to have leftovers! We used up the last of the sauce I made last summer in this lasagna.
This week, due to the nice weather I have upped my mileage quite a bit!
Week 13 Training
Monday- 6.5 Miles
Wednesday- 8.3 Miles
Friday- Rest Day
Saturday- 6.1 Miles
Sunday- (Getting ready now for a 20 miler!)
It’s suppose to be in the upper 60’s today, so after our run we’re planning on spending the day outside! What are your plans for this nice weather?
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.
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!
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.
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.
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