Life After a Marathon

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?

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

 

Goals

Good morning! Happy February to everyone! The groundhog predicted 6 more weeks of winter so I’m trying to make the very best of it. But I’m still waiting in anticipation for warmer weather. I feel like a little kid waiting for presents on Christmas morning!

Week 3 Marathon Goals

I wrapped up week 3 of marathon training last week. It feels good to be accomplishing goals and staying focused!

Monday-Rest day!
Tuesday- 6.3 Miles
Wednesday- 5.5 Miles
Thursday- 6.1 Miles
Friday- 3 Miles
Saturday- 4.4 Miles
Sunday- 9 Miles

Monday I took full advantage of my rest day. Porter and I had a nice long relaxing walk in the morning. I truly enjoy drinking my coffee and listening to my audiobook or a podcast while walking with Porter in the morning. For a while, we worried about Porter’s poor paws when we were walking on very cold mornings. Every once in a while he would hop on three paws because one was too cold and hurt to touch the ground. We would cut our walks short so it wasn’t torture for him. But he loves his walks in the morning! He’s a true sniffer and is always excited to check out new footprints in the snow. Our neighbor told us about this wax he uses on his dog, Brooklyn, so that the coldness of the ground doesn’t affect Brooklyn. The day after telling me about this wax, our neighbor brought me over a tin of it for Porter. He spoils Porter with treats all of the time, and it was super nice of him to get the wax! Porter is not a fan of putting it on his paws, but it definitely helps protect this feet!

I ran everyday inside on the treadmill this week except for Sunday. It was a cold and snowy week. Sunday was still cold, but I couldn’t fathom running 9 miles on the treadmill. At least on Sunday we could run in the daylight. So we bundled up and went for a run. We took Porter with us for about 6 miles, then dropped him off at home and kept going.

One of my favorite post run breakfasts last week was Chobani Dulce De Leche yogurt with fresh fruits! It was so delicious! Chobani has a good amount of protein in every cup which keeps me fuller longer and is great for recovery after exercise. This one has 12 grams of protein.

New Years Goals

Last week we moved into February, which means moving into a new month to meet my new years goals. In January we went to a couple new restaurants. We went to Viva Taqueria in Ithaca, NY with my mom and aunt for my birthday. Mexican is one of my favorite types of food and I really enjoyed that restaurant. We also went to Notch 8 for my birthday. I loved the atmosphere at Notch 8! We ate at The Evergreen downtown Syracuse which has a fantastic beer menu and some yummy food!

We also went on a couple new hikes! We hiked at Clark’s Reservation in Jamesville, NY. We also hiked a new waterfall in Ithaca, Potter’s Falls on Six Mile Creek. We did the Creekwalk downtown Syracuse. I’d say we did really good on the 1 new restaurant and 1 new hike a month goals!

I did a lot of searching for Century Rides that I am interested in signing up for. There are some good ones out there, but I haven’t quite decided yet. I am hoping to officially sign up for one this month to lock it in. There was one in NYC that I was pretty excited about, and the website has been down. Hoping it comes back up soon!

On the left hand side of this post there is a new link you can click to subscribe to my blogs. This way, every time I post, you’ll get an email with the post so you can keep on reading! 🙂

How are you doing on your New Years Resolutions/Goals? Are you looking forward to anything coming up in February?

 

 

 

Week 2 Marathon Training + Running Fuel

Yesterday officially wrapped up week 2 of my marathon training. I was so happy that we had great weather in upstate New York for January! I was able to run mostly outside.

Monday- 3.1 Miles on the treadmill
Tuesday- 6.3 Miles on the treadmill
Wednesday- 6.1 Miles outside
Thursday- 5.5 Miles outside
Friday-Rest Day
Saturday- 7.0 Miles outside
Sunday- 4.2 Miles outside

On Wednesday I was able to run with Adam and Porter in the morning before work. It is hard getting up so early, but knowing you can have a family run AND get your workout completed before work is very motivating for me! When I wait to run after work, I’m more likely to find excuses throughout the day not to work out.

About 3 miles into our run, I tripped and fell. I scraped up my hand and both knees. Luckily, I was wearing pants, two layers of long sleeve shirts and gloves so my skin was mostly protected. The areas that hit the ground stung for about ten minutes after. I still managed to make it another 3.1 miles. I felt so good for not giving up! When I got home I made sure to clean the cuts well.

On Thursday, my right knee that got the worse of it was pretty sore to walk and run on. It was a tiny bit swollen. I really wanted to keep it moving and not let it get stiff. I ran a lot slower that morning.

Friday was my rest day. However, I walked on the treadmill in the morning and I took Porter for a walk after work. It was a pretty relaxing day- workout wise. It’s good to take rest days, although, sometimes I get into the groove and don’t want to.

Saturday, we went to the Erie Canal for our run! It was a beautiful day. It got up to 58 degrees! I could have ran all day! But we had other things we wanted to do, so we capped it at 7 miles.

Last week I added sit-ups to my morning routine. I did 45 regular crunches, and 45 side crunches on each side. My stomach felt it by mid-week! On Friday, Porter wanted to help me with my sit-ups. He’s too cute!

All week I was loving eating oatmeal for breakfast! This bowl has oatmeal, Chocolate P2B, chia seeds, about a tablespoon of maple syrup, 1/4 C unsweetened vanilla coconut milk and bananas.

We roasted a pumpkin earlier in the week, so some of my oatmeal had, pumpkin, chia seeds, cinnamon, about a tablespoon of maple syrup, and 1/4 C unsweetened vanilla coconut milk. Both were delicious and very filling! What do you like to eat after a hard workout?

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?