Does this happen to anyone else? You think you’ve covered at least two miles, and you haven’t even been running for five minutes. You think you’re at least half way done, but you’re not even a quarter of the way. The trouble with running outdoors with a watch (or even inside, because you’re stuck watching the clock the whole time – which is why I cover the timer on the treadmill with a Post-It note) is that it is so easy to get caught up on the clock. I know when I run the usual golf course loop I love so much, I try to tell myself, “Okay, pass the next two trees and then you can look.” Or, “Once this song is over you can look at the watch.” Sometimes I’m pleasantly surprised when I prolong the Garmin glance. Sometimes I’m pissed off 😉
For Sunday, I am going to use these tricks while I am running. When I did the Vancouver Sun Run 10K a couple weeks ago I barely glanced at my watch. I didn’t even run with music. I thought there would be more music on the course than there actually was (the course map showed a LOT of music areas), so I decided to leave the iPod shuffle at home (I use a small green one that clips on to my jacket/shirt/shorts/whatever). However since this is my first 13.1 mile race and I will be goin’ it alone, music will be a good idea to keep my mind occupied. I can always unplug and.. I don’t know, stuff it in my sports bra or something. Classy!
So, keepin’ with my game plan, I geared up the ol’ treadmill for 3 miles this morning. Note: I don’t always eat before I run in the morning unless it is a long run. I try my best to refuel within at least an hour after finishing a workout, but I honestly get preoccupied with foam rolling, stretching, abs, shower, THEN I finally have something to eat (my breakfast of oatmeal. So original). So, this morning I didn’t eat anything before three miles. I personally suggest that if you are a morning runner it is good to fuel beforehand. I feel better with half a banana, raisins, or a small handful nuts in me before a long(er) run on the treadmill. I am impatient and do not want to wait for my body to digest everything. And, I find that I get heartburn easier when I eat before running in the morning. Weird! NOTE: This is MORNING running! If I am running in the afternoon then I would’ve had my breakfast and some fuel in me already.
Anyway, wow that was a long introduction to an easy workout. Oops. Hope you had fun reading that!
Boom, 100 tricep dips. Felt the burn. Hurt so good!
I’m not sure what kind of weight they based it on, but I generally gauge it like so: 100 calories for every mile ran. I’ve heard this is a good rule of thumb & it makes sense. Treadmills and other exercise equipments can definitely overestimate your calorie burn. For example, I ran 3 miles this morning and my treadmill said I burned 500 calories. Mm, no, I don’t think that’s correct. I wasn’t flying at the speed of light and I kept it at a pace that was comfortable for me (so I wouldn’t overdo it). If you are looking for a more accurate way of finding out how many calories you burn, you can find calculators online that take into account your weight, height, activity level, etc. However, these are all estimates based on this information. It’s hard to pinpoint what one calculator considers “extremely active” vs. another calculator’s “extremely active” (if that makes sense). A heart rate monitor is a great option though to gauge how hard your body is working. It is also a good indicator of whether you are pushing yourself too hard (or going too easy) and will help give you a better calorie-burn reading as well.
If you are a runner, what’s your other favourite exercise? (Mine is sleeping. And walking to the store to get candy. No, in all seriousness it would be cycling, walking, or yoga. I do a lot of walking. Not so much cycling here in the city, or yoga here in my living room).
If you are not a running obsessed crazy person, what’s your favourite way to stay active?
And on that note, I am going to bed. I had a banana zucchini muffin & some cereal and now my stomach hurts. Waah, that’s what I get for having sweet stuff before bed.
I am going to avoid turning into anxiety girl this week. Why? Being positive will definitely help me since the half marathon is coming up! I go through periods where I’ll think about 13.1 miles and be like, OMG NO WAY WHAT IS HAPPENING. And then other times I think, No, you know what? I’ve got this! Positivity is KEY no matter what you do, and I know that it will help me get my butt over the finish line!
BMO Vancouver Half Marathon: 5 days
My workout was super simple today. Tomorrow I will cut back to a three miler, nice and slow, and then I’m taking Wednesday off since I have an earlier work shift + class in the evening. I also don’t want to be running the half on tired legs, so rest & recovery is in order towards Thursday. Does this sound like a weather broadcast or what? If you look North you’ll notice that carb loading will be starting to happen, and it will be spreading into the West…
Now that I have a better picture of the course (and elevation – that helps!), I am feeling very positive about it. There’s nothin’ like starting on a downhill! However, I don’t want to start out too fast and then hit the wall before I even reach the finish line. I will be bringing two energy gels along with me as well. I have never used them in a race, but I have used them four times during my training runs & it will definitely help to have some fuel in me while I’m running. You do NOT want to be running on empty if you’ll be burning over 1,000 calories!
I am so excited. I could talk about this all day long. Expect more half excitement posts (and maybe I’ll sign up for another one after this weekend)…!
Jumping right into today’s workout. I started running just before 7AM, and I am not lying to you when I say I felt amazing after! Nothing compares to that feeling after a good run, even if it was on the treadmill rather than outside. I had the weekend off of work (without even booking it off! That worked out well 🙂 ) , so I got a lot of stuff done around the house. You know, fun stuff like washing dishes, sweeping the floor, taking out the garbage & recycling… Doesn’t that sound so thrilling!?
This will be me at the half marathon in SIX DAYS. Wow, that sure came up fast. Soon I will be really freaking out! Note to self: Make sure iPod & Garmin is CHARGED to the max!
I also did some baking today! First recipe for you: Chocolate protein banana zucchini muffins. Wow, that’s sure a (delicious) mouthful!
You’re welcome for the crappy iPhone photo 🙂
I used THIS recipe to create the muffins. However, these are the substitutions I made: Note: I changed the serving size to ONE loaf and divided it between 12 muffins.
1 cup whole wheat flour (rather than half whole wheat, half white)
Just over 1 tsp. pumpkin spice (rather than separate spices since I only had one (with all mixed in!) on hand)
3 tablespoons ground flaxseed mixed with 6 tablespoons water (rather than 2 eggs)
Brown sugar rather than white sugar
1/4 cup and 2 tbsp. oil (rather than 1/4 applesauce (I had none), but kept the 2 tablespoons oil)
1 full teaspoon (rather than half)
These muffins turned out perfect moist, sweet, and delicious. The addition of oil helps the flour from hardening. I currently have mine stored in an airtight container. Bonus: Brandon likes them! I wonder if he knows there’s vegetables in them? 😉 Me so sneaky.
And on an unhealthy note, I made him white chocolate covered Oreo cookies. Simply place an Oreo in the bottom of a muffin liner & cover with white chocolate. Refrigerate to harden.
These were a hit while he was packing his lunch tonight!
And back to a healthy note, I also made some homemade granola bars. However, I have yet to take a picture with my big girl camera for you. I tried on my phone and it just looks like a square lumpy mess. They are so good though!
Ah, Stick It! The movie that made me (and you, I’m sure) wish you could be a super gymnastics crazy woman. Although I can’t even do a cartwheel (summersaults are more my style), I am slowly gaining the constitutional right to bear arms. Actually I do have this right (tooting my own horn here, what?), but as the half marathon quickly approaches (next Sunday!), I have taken some time away from running and focused my workouts mostly on strength training and some light walking to/from work. Here is what my workout looked like today:
Although weight training doesn’t give me that same out of breath feeling as running, it’s a great way to get your heart pumping (whoa, almost wrote pumpkin there) and it has a TON of benefits. If you are interested in toning and shedding fat, lift weights. Lift, lift, lift. And ladies: don’t be scared to lift out of your comfort zone. You won’t bulk up and look like the Hulk if you lift heavy weights, I promise.
However, I personally find myself hungrier than ever when I lift weights in comparison to running. After a run I do feel hungry, but I also feel wiped out and exhausted (but energized at the same time, which makes no sense). After lifting weights I feel like eating everything in the apartment, including the junky brownies Brandon bought. BUT I have being more mindful of what I’m eating and haven’t gone near them 😉 Yay will power! Plus that’s not really my cup of tea.
Now, onto some dinner time eats:
Don’t worry, broccoli. I love you! Tonight’s dinner included a filet of salmon seasoned with lemon dill spice on top of spinach with roasted kale, broccoli & zucchini. And of course after typing about all this food, naturally I am hungry again (and not even finished my dinner).
If you are like me and wonder about the nutritional content of fruits & veggies, here you go. Oh, none of you wonder about that? Weird.
I can’t wait until tropical fruit starts coming out (and you don’t have to wait weeks for it to ripen up). Mango and pineapple especially. I actually bought a mango the other day when it was perfectly sweet. So, so delicious!
Yay! So now you must go out and buy some fruits & veggies to reap all the health benefits.