Monthly Archives: April 2014

My First 10 Mile Run

Yup, I’m still here. In the two weeks since I last posted I’ve been on two business trips, worked a 50+ hour work week, and done some major work in my vegetable garden. I’ve also done a pretty terrible job at meal planning, and although I’ve stubbornly stuck to my long runs, my mid-week training for the half marathon has definitely not been up to par. Here’s my training log (with selfies, of course) since I last updated:

Wednesday, April 9: 5 miles in the Wisconsin Dells, up and down hills and around blind corners. My phone died exactly as I was ending my run, so the Nike+ stats didn’t save. So, selfie from the hotel room.

April 9 Run Photo

 

Sunday, April 13: 10K run in Reno, NV. I was very happy with how this run went. I set a personal PR for this distance. I was slightly disappointed to realize there was an organized 10K happening just a few blocks from my hotel that I didn’t know about it. I could have done the same run on a slightly different route and gotten a medal!

April 12 Run Photo

Then, an entire week of no runs. Oops.

Saturday, April 19: 5 miles. I had 9 miles on the schedule, and had planned to split the mileage between Saturday and Sunday since my parents were in town and we had a lot of work to do on the garden. But, this was the only run that ended up happening. I did a sweat test—I weighed myself before I left and again when I got home to see how much sweat I lost. Turns out I sweat about 1 pound per hour (which is what I should aim to replace while running). Good run, and an excellent work day afterwards, which worked COMPLETELY different muscles than my run.

April 19 Run PhotoAnd then, another entire week with no runs. I really need to stop this.

Saturday, April 26: 10 MILES!!! I did it—I broke into the double digits! And, I managed to function like a normal human being later that evening. (My pattern has been to run, shower, nap….and then nap on and off for the rest of the day while I lay on the couch.)

Run Photo April 26

Once again, I ran on the Lake Country Trail (just like I did for my 9 mile run earlier this month); I just went a little longer. I really like this trail, not only because it’s out of traffic for most of it, but if I start from my house, there’s a rest stop 7.5 miles in, which is exactly where I run out of water. I’m glad I pulled out a visor for this one; the route is not shaded at all, and it was extremely sunny.

I felt really good for the first 4 miles. No walk breaks at all, and I thoroughly enjoyed my chocolate honey stinger waffle. Then, I decided I’d walk for one minute at the beginning of the first mile. I also switched over to my Spotify playlist instead of podcasts, which really helped. I felt like I was killing it…..until mile 8. Then, my knees started to feel sore. I took one extra walk break during that mile (and refilled my water), and plodded forward. Mile 9 takes me off the paved trail; you have to follow roads with a small, uneven shoulder. My knees would have none of it. I couldn’t even run for a block. I didn’t feel like my knees were injured, but they were crazy sore. I texted my husband and told me to bring me ice packs when he picked me up. At mile 10 I was back on the paved trail, and I was able to run most of the time. There was no way I was going to give up and not hit my 10 mile goal unless I wasn’t able to move. And I did it!

Looking at my pace chart and splits, I really was doing well until mile 7. My fasted mile was mile 6 – perhaps I was on my way to negative splits? Even with the sore knees, I held a pretty consistent pace the entire time. Yay!

April 26 Pace Chart

 

April 26 Splits

I immediately started icing as we drove home (about a 10 minute drive). My husband had met me at a diner so we could get brunch if I wanted, but I really didn’t feel like it. When I got home, I didn’t even have the energy to eat (bad, I know). I swear I almost fell asleep standing up in the shower. Then I passed out for a 1-hour nap before I had to get ready for a wedding.

As I was getting ready for the wedding, I removed my toe nail polish to re-apply it, and discovered this gem:

Gross Runners FeetEww! But, I guess I’ve reached a running milestone? I put new nail polish on that right away.

So, I’m still on track for my half marathon in two weeks. Hopefully I can stop skipping all of my mid-week runs though. I bet that would help keep my knees in shape 🙂

Weigh In & ‘Off The Grid’ Weight Watchers

I stepped on the scale Tuesday morning and was pleasantly surprised to see I was down 1.9 pounds! That makes up for the .8 pound gain last week, and adds on a solid loss. I still ate all my weekly and activity points (plus one extra). The only difference I can tell is I ate a lot more “real food.” My sweets for the week were mainly chocolate oatmeal cookies, but I made them myself and they were full of oatmeal, dark chocolate, walnuts…and not too much sugar. I also ate a lot of protein and whole grains. Better choices than pizza and ice cream 🙂

I  attended an informal weight loss group at work over lunch. When it came time for our Weight Watchers At Work session to renew, not enough people submitted payment to get a leader assigned to us. Turns out, some folks were like me and just didn’t like the new leader. So, now we’re meeting at the same time and place, but having a member-led meeting. Some of us are still paying to do Weight Watchers online or attending meetings in other locations, but we get together for discussion and to report our results. I actually like it a lot more so far—more people seem to speak up than when we had a formal Weight Watchers meeting. So, we’re off the grid, at least for now. I’m continuing with online so I have the tools I’ve been using to track my food.

Speaking of tracking food, here are my logs for the last two days. I’m traveling on business for the next week, so I’ll be heating hotel and airport food almost every day. And packing my running clothes 🙂

Monday Food Log

Breakfast: Morning glory muffin, low-fat string cheese, banana
Snack: hard boiled egg, 3/4 oz raw cashews
Lunch: Rice and bean bowl with corn relish, carrots, hummus
Snack: 1/2 cup fat free greek yogurt with strawberry jam, apple, 1 oz cheese
Dinner: Small baked potato topped with 1 oz cheese, 3 oz baked chicken tenders, 1/2 cup green beans
Dessert: 1.5 oz dark chocolate

41 Weight Watchers points

Tuesday Food Log

Breakfast: Morning glory muffin, low-fat string cheese, banana
Snack: Apple, 3/4 oz raw cashews
Lunch: Rice and bean bowl with corn relish, carrots, hummus
Snack: 1/2 cup fat free greek yogurt with strawberry jam
Dinner: Culver’s single butter burger, chili cheddar fries

46 Weight Watchers points

Weekend Food Logs: Not Too Bad!

I’m pretty happy with how my food logs turned out last weekend. I indulged my sweet tooth a bit on Sunday, but overall it wasn’t too bad. I *barely* stayed within my weekly + activity points.

Friday Food Log

Breakfast: 2 hard boiled eggs, banana
Snack: 1/2 cup fat free greek yogurt with 1 T apple butter
Lunch: Roasted beet & wheat berry salad, carrot sticks, 2 T hummus, chocolate oatmeal cookie
Snack: apple, low-fat string cheese
Dinner: 4 oz hamburger on bun, 1/2 cup vegetarian baked beans, 5 oz baked sweet potato fries, 2 dill pickles
Dessert: 2 chocolate oatmeal cookies
Activity: 30 minute lunchtime walk

42 Weight Watchers points

Saturday Food Log

Breakfast: Banana
Snack: Honey Stinger Waffle
Lunch: 2 blueberry buckwheat pancakes, approximately 4 T maple syrup
Snack: Apple, low-fat string cheese
Dinner: 4 oz hamburger (no bun), 2 dill pickles, 1/2 serving roasted beet & wheat berry salad
Dessert: Chocolate oatmeal cookie
Activity: 9 mile run

34 Weight Watchers points, 25 Activity Points earned

Sunday Food Log

Breakfast: 2 hard boiled eggs, apple
Lunch: 4 oz hamburger (no bun), 2 pickles, roasted beet and wheat berry salad
Snack: Carrots & hummus, chocolate oatmeal cookie
Dinner: 7 oz T-bone steak, 1/2 cup corn, 7 oz sweet potato fries
Dessert: 2 chocolate oatmeal cookies
Activity: 1 hour walk/hike

50 Weight Watchers points, 5 Activity Points earned.

It seems to be a pretty strong pattern that I want to eat ALL THE THINGS the day after my long run.

I Ran From Oconomowoc to Delafield! 9 Miles!

It’s another record-setting long run Saturday. I had given myself permission to do my long run on either Saturday or Sunday this week, but I woke up feeling good today and decided to get it out of the way. I have been looking forward to this route for a few weeks for a couple reasons:

  • The majority of the run was on a paved county trail (out of traffic).
  • I would end in downtown Delafield (the next town to the east of us). This is somewhere I normally drive to, so it was an impressive running distance for me.
  • I would immediately eat pancakes once I finished the run. 🙂

I checked the weather when I woke up, and it was 30 degrees with light WNW winds. This was awesome, because I would be running almost entirely south and east, so I wouldn’t have to run into the wind. It was supposed to get progressively warmer during the run, so I struggled a bit with what to wear. I settled on long pants, a long sleeve tech shirt with a short sleeve tech shirt over it, thin gloves, and a warm-weather headband worn wide over my ears.

I filled up my new water bottle, ate a banana, put a Honey Stinger Waffle in the water bottle pouch, and told my husband to meet me in Delafield in 2 hours and 15 minutes.

Almost everything about this run felt good. I maintained a slow, but steady pace. As soon as I hit the trail I saw an older couple walking in front of me in the distance. It seemed to take an awful long time to catch up and pass them, but I focused on not over-doing it at the early point of my run. I tried to remember where the aid stations would be in my race and eat my waffle at those points. I had a few bites at mile 3, about a third of it at mile 4.5, and the rest at mile 6. The waffle is a winner. It was a little dry to eat, but since I had water with me that was fine. I never felt it sitting in my stomach like I had with the raisins the last few weeks.

The weather was gorgeous. Bright and sunny with an occasional light breeze. I ditched the gloves about 2 miles in, and around the half-way mark I folded my headband over so it wasn’t covering as much of my head/ears. There were points when I thought I would have been ok with my Under Armor heat gear capris. By the end of the run, it was up to a balmy 45.

The water bottle was a winner. Because of the way it’s designed, you don’t really have to grip it—it’s just stuck to your hand. I didn’t notice any sloshing around until it was only about a quarter full, but that didn’t bother me. I really like the nozzle. You squeeze it and a bit of water come out. There’s no top to open and you don’t have to suck the water out. I think this regulates water better—I probably would have drank too much too fast if it wasn’t for that feature. It does get a little slippery once it’s hot and you’re sweating, but since it can’t fall out of your hand it’s more of a yuck factor than a usability issue.

I didn’t take a walk break until 4.5 miles in, when I was eating my waffle. I took two other significant walk breaks at mile 6.25 and mile 7, walking for about .25 – .35 miles each time. But, each time I was able to return to my previous pace, or a little faster. At about 7.8 miles I came upon a wayside station with drinking fountains and plumbed rest rooms. It was like an oasis. I was going to have just enough water to finish, but I knew a little more couldn’t hurt. I paused my Nike+ app and refilled my water, and it was almost like I had refilled my energy as well. I switched from podcast to playlist, and finished strong. Amazingly, my last mile was my fastest!

April 5 Splits

It’s a little crazy to think that I was running for 2 hours and 18 minutes.  I had a small amount of knee pain starting at mile 7, but it didn’t hurt when I walked and was tolerable to run through, so I’m hoping it takes care of itself before my next run. The pace felt good and doable though, so I think I’ll probably finish the half marathon in about 3:25:00. I’m perfectly happy with that, because my goal is to finish and not worry about time. I’m extremely happy with how consistent my pace was. I’m on track to run the race all the way through, while walking through aid stations.

April 5 Pace Chart

My husband’s timing was impeccable. I knew I’d be seeing him towards the end, so I really pushed to finish strong. For the last 1:30 or so, “Somebody Loves You” was playing, which was a happy coincidence. As soon as I heard the 9 mile notification in my ear, I saw his car coming down the road. I indicated for him to turn around, hopped off the trail to the street, and jumped in the car. We had a very short drive to a restaurant for breakfast, so I snapped my selfie and changed into some clean clothes, then enjoyed two buckwheat blueberry pancakes. Yum!

April 5 Run Photo

Today was definitely a great running day. My mid-week runs are now ramping up to 5 miles, and I’m going to take a step-back week next weekend. I’ll probably do my scheduled 10K, although I’m not signed up for a race. Then the next weekend my parents are in town, so I’m considering doing back-to-back 5 milers on Saturday/Sunday instead of one 10-miler. I can consider it prep for the Ragnar Relay in June. Then I can do a 10-mile run, followed by an 11-mile the next weekend, and start my taper for the race! Holy crap it’s getting close. I should probably register.

My First Handheld Water Bottle

I welcomed a new piece of gear to my running getup today, a Nathan SpeedDraw Plus handheld water bottle.

Nathan SpeedDraw Plus Handheld Water Bottle

After about 5 miles of my Saturday run, I was parched but didn’t have an water with me. This will fix that problem, and give me a small pouch to carry a car key, nutrition, or whatever. The top looks really cool. It has a one-way valve on it so you just squeeze the bottle for a quick drink. There’s no top to open or anything. I look forward to trying it out on Sunday.

I’ll also be trying out some new nutrition on Sunday. Raisins weren’t settling well in my stomach once I hit about 6 miles, so I’m going to take the advice of many of you and try Honey Stinger Waffles. I also bought some Honey Stinger Energy Chews, which I’ll try for a different long run.

Today’s a lazy day activity-wise, but my eating is on-point. Oddly enough, I’ve found that writing this down makes me stop eating for the day unless I’ve got something planned for my menu. I’m looking forward to the cookie planned for dessert, but that’s it for treats tonight.

Food Log

Breakfast: 2 hard boiled eggs, banana
Snack:  1/2 cup fat free greek yogurt, 1 T peach jam
Lunch: 250g roasted beet and wheat berry salad, carrot sticks, 2 T hummus, chocolate oatmeal cookie
Snack: Apple, low-fat string cheese
Dinner: 4 oz salmon patty topped with 1/4 cup peach salsa, 1/2 cup brown rice, 1/2 cup green beans, 1/2 cup squash
Dessert: chocolate oatmeal cookie

33 Weight Watchers Points

The Good Part of This Run: It’s Done

I got in 4.5 miles tonight ahead of our winter weather warning IN APRIL. I wanted to get my run in before dark, so I laced up right after I got home from work and hinted to my husband that he could start dinner while I was gone.

I didn’t really have a route planned, so I just started running. I tried to start slow, (you know—slower than my standard slow pace) but did the first half mile under a 13:00 pace. Way too fast for me! I settled into the first mile at a 13:30 pace, right as I learned how Brookhill Road got it’s name. It crosses a cute little brook , and then when you turn the corner in a direction I’d yet to explore, you go up. A lot. Well, 80 feet in about .2 miles. I don’t know how steep that is for experienced runners, but it was plenty for me! If I ever graduate to hill repeats, I know where to go.

I felt pretty terrible at this point, but I purposely turned away from my house so I’d be forced to complete the entire distance I’d planned. I did a bunch of walk/run intervals, kind of like a fartlek, but based on my splits my running intervals must have been faster than normal, because I did well.  There were four more small hills (30-50 foot climbs), and I ran back and forth in front of a house that was burning yard waste, which did a number on my lungs for a few minutes. Here’s the pace/elevation chart:

April 2 Pace Chart

At about the three mile mark, I was thinking about how horrible it would be to have to run 10 more miles. But that’s what I’m going to do next month. I’ve already started to think about what I want to work towards after this race, and I’m pretty sure that it won’t be another half marathon or any other race. I’ve been pretty terrible about following my training plan (skipped runs, haven’t done strength training in over a month, cross training is a leisurely walk at best), so I’m not going to be as prepared for this race as I could be. Once I finish, I think I want to focus on fitness/strength rather than distance. I’ll keep running, but just shoot for a minimum of 30 minutes times per week. I won’t even worry about making one of those runs long. In addition, I’d like to do two days of basic, at-home strength training per week and I’d like to get a bike and go out once or twice a week (I totally dig the idea of a Sunday long bike ride instead of a long run).

April 2 Run Photo

So, this run looks good on paper. I beat my projected Nike+ time by three minutes. I’m glad I finished. Tomorrow is a strength training day (which means I’ll probably do nothing), and then I need to get another 4.5 miles in on Friday. Because for now, only the miles matter.

April 2 Splits

Food Log

Breakfast: 2 hard boiled eggs, banana, 1/2 cup fat free greek yogurt with 1 T peach jam
Snack: Chocolate oatmeal cookie
Lunch: Rice bowl (1/2 cup brown rice, 1/2 cup black beans, 1/2 cup corn relish), carrot sticks, 2 T hummus
Snack: Apple, low-fat string cheese
Dinner: 2 oz pasta, 4 oz mushrooms & 2 cups kale sautéed in olive oil, 1 T garlic scape pesto
Dessert: Chocolate oatmeal cookie (Haven’t eaten this yet, but I plan to.
Activity: 30 minute afternoon walk, 4.5 mile run

35 Weight Watchers Points, earned 12 Activity Points

 

A Weigh-In In The Wrong Direction

It was bound to happen. I’ve been eating junk and continuing to lose weight, and I knew that wouldn’t last forever. This morning I got on the scale and was up .8 pounds. Looking back at my diet the last week, it’s pretty clear why this was. I ate all my weekly points, 37 activity points, and went in the red by 28 points.

I skipped a run, didn’t track some meals until a day or two later (which is bound to ruin my estimates), had takeout pizza AGAIN, ate a bunch of Twix bars, miscalculated the point value of the bread and cheese I had on hand (didn’t notice that until today)…. In an odd way, I’m glad I gained. I couldn’t go on eating all that junk forever. I could quickly get in a weekend XL pizza habit (instead of a sensible serving of Papa Murphy’s DeLite pizza), a daily Twix habit, and who knows what else.

So, I’ve undone one week’s worth of weight loss. Not too bad. I can be on track (or better) by next week. I’ve made some changes to my diet already this week. At the suggestion of a few readers, I’ve added more protein to my breakfast. I hard boiled a dozen eggs on Sunday night, and I have two for breakfast each morning along with a piece of fruit and nonfat yogurt sweetened with jam.

I haven’t shared a food log since Thursday, and I promised to do that publicly to hold myself accountable. So, let’s play catch up! I’m just going to warn you; the weekend was pretty ugly. I get 26 Weight Watchers Points per day, 49 weeklies, and earn about 35 activity points a week. If I were to eat all of those evenly throughout the week, I’d eat about 38 points per day.

Friday Food Log

Breakfast: Morning glory muffin, low-fat string cheese, unsweetened apple sauce, ginger tea
Lunch: Chickpea salad with greens, 1/2 cup ff yogurt with apple butter
Dinner: Dinner out at a nice restaurant with a friend. I had 2 glasses of red wine, a few bites of a fish & chips appetizer, half of each of the plates pictured below (pickled beet salad, arctic char in potato cups, squash pasta, cornmeal cake with rhubarb), and half of another dessert not pictured.
Activity: 30-minute brisk lunchtime walk

64 Weight Watchers Points

Wolf Peach DinnerSaturday Food Log

Brunch: Homemade chicken salad on a piece of wheat toast topped with micro greens, 4 mandarin oranges
Snack: 40g raisins (this was long run fuel)
Dinner: 1/4 of a 16″ pizza with pepperoni and pineapple
Activity: 8 mile run with warm up & cool down walks

30 Weight Watchers Points, earned 24 Activity Points

Sunday Food Log

Breakfast: 1/4 of a 16″ pizza with pepperoni and pineapple (I know, this was dumb)
Lunch: Homemade chicken salad on wheat toast topped with micro greens
Snack: Shredded mini wheats (didn’t measure, approximately 1.5 cups), 1/2 cup skim milk, 20g raisins
Dinner: Chickpea tomato soup with pesto, half a grilled cheese sandwich
Snack: Chocolate oatmeal cookie, apple, low-fat string cheese
Activity: Nothing

49 Weight Watchers Points

I made the chocolate oatmeal cookie recipe from the Runner’s World cookbook in an attempt to replace my 7-point Twix habit with a 4-point cookie made with healthier ingredients. The only problem is that they’re so good, I want to eat more than one per day!

Chocolate Oatmeal Cookies Runners WorldMonday Food Log

Breakfast: 2 hard boiled eggs, 4 mandarin oranges, 1/2 cup fat free greek yogurt w/ 1 T apple butter
Lunch: Rice bowl (1/2 cup brown rice, 1/2 cup black beans, 1/2 cup corn relish), carrot sticks & 2 T hummus, chocolate oatmeal cookie
Snack: Apple, low-fat string cheese
Snack 2: 1 oz lentil chips & approximately 2 T hummus (this was a surprise snack at staff meeting that I didn’t turn down)
Dinner: Asparagus ravioli with peas & tomatoes topped with parmesan cheese, beet & goat cheese salad
Snack: Chocolate oatmeal cookie (the second one was calling my name!)
Activity: 30 minute lunchtime walk

38 Weight Watchers Points

Asparagus Ravioli

Beet & Goat Cheese SaladTuesday Food Log

Breakfast: 2 hard boiled eggs, banana, 1/2 cup fat free greek yogurt with 1 T peach jam
Snack: Chocolate oatmeal cookie
Lunch: Rice bowl (1/2 cup brown rice, 1/2 cup black beans, 1/2 cup corn relish), carrot sticks & 2T hummus
Snack: Apple, low-fat string cheese
Dinner: Chickpea tomato soup, grilled cheese sandwich
Activity: Nothing

39 Weight Watchers Points

Those cookies are calling my name, but if I publish this post without writing it down I should be able to resist!