I hate to be one of those bloggers that says, "Oh, sorry I haven't posted in a long time..." But, sorry I haven't posted in a long time.
I have still been running, still been keeping paleo, and am feeling pretty great! Here are some quick stats from recent runs. It seems I've been doing some pretty shoddy record keeping, but here's what I have:
3/22
3.5 mi run
Time: 55:57
Avg HR: 141
Max HR: 168
3/23
3x3 press and deadlift
3/24
3.5 mi run
Time: 45:10
Avg HR: 142
Max HR: 168
3/26
5.1 mi run
Time: 1:04:05
Avg HR: 137
Max HR: 164
3/27
3x3 bench press and squat
assitance work (squats and pushups)
clean and jerk skill work
3/28
5 rounds of
50 jump rope
25 kb swings 25#
5 60# c&j
3 pullups
3/29
4 mi run, no other stats
3/30
5,3,1 press and deadlift
3/31
4 mi run, no other stats
4/2
6 mi run plus 1 mile with husband later
Time: 76:03
Forgot hrm at home
4/3
5,3,1 bench and squat
50 sq, 30 plu
5 c&j 55#
40 situps, 40 back extensions
4/4
no workout recorded... can't remember if I rested or not!
4/5
4 mi run
Time: 53:09
Avg HR: 141
Max HR: 180
4/6
3x5 push press (55,60,65) and deadlift (105, 115, 125)
3 rounds of
30 lunges, 10 pullups
c&j - 55#, 60#, 65#
4/7
am 4 mile run
ran fasted, lost stats in my hrm but the run went really well
4/9
on vacation!
6 mi run
Time: 1:20:56
Avg HR: 146
Max HR: 172
4/10
took rest day
4/11
on vacation still!
ran/walked 3 miles, every 1/4 mile did 20 squats, 20 psu for total of 160 each exercise. This was a good workout
4/12
4.5 mi run outside, felt great
Strength training wise, I've been keeping with Wendler's 5/3/1 program up until this last week where I decided to switch to mostly bodyweight exercises. I was getting a little bored with the program, but the main reason I switched it up was because we were out of town this last weekend. I am not sure if I want to go back to 5/3/1 at this point or if I want to work on some other stuff at this point, but I better figure it out soon since I have a strength workout scheduled tomorrow.
Twice in the last week or so I've experimented with some different pre-run fueling. I did one fasted morning run, which actually went really well surprisingly, and two runs after eating a small dark chocolate bar. I figured, the dark chocolate (Dagoba 87% is what I've used because the small bar is the perfect size) is high in fat and has a little bit of carbs. Since I'm primarily trying to run using fat as fuel I though this might work out well. It's also nice that dark chocolate has a little bit of caffeine. I may experiment with this some more.
On our vacation I had the privilege to be in charge of most of the meals for myself, my husband, and my father in law. I was also able to share some information with my father-in-law about the paleo diet, and it was awesome to actually have someone willing to listen, and maybe even a little bit interested! The other thing that happened was that I ended up losing a couple pounds on vacation, weighing in this morning at 154.4, which is the lowest I've been in over a month. Overall, I think we all ended up coming home feeling pretty good instead of run-down from eating a bunch of crappy food. Well, my husband had a little too much sugar, but I think he knew what he was getting himself into.
My training schedule really starts ramping up now until race day, adding an additional mile every week. Depending on how I feel, I may back off a little one of those weeks. With the exception of some hip pain during our vacation I'm feeling strong and injury free. I think the hip pain was due to sitting a lot during travel... Monday we spent 9 hours in the car! Hopefully it will stay away from now on.
For those interested, I photo blogged just about every morsel I ate while we were gone, it's all over at my food blog. I did succumb to a piece and a half of salt water taffy while we were gone. It was good, but I know I feel better without it and I have to say I enjoyed the smoked salmon a lot more!
Tuesday, April 12, 2011
Monday, March 21, 2011
Food log link updated
Check out my new photo food log (for those who are nerdy and like that kind of thing) in the sidebar! I actually got most of todays meals photographed and posted. Okay... I did half. I hope to do better though! =)
3.5 mile run tomorrow. Today I did an easy, quick workout... 50 burpees.
3.5 mile run tomorrow. Today I did an easy, quick workout... 50 burpees.
Sunday, March 20, 2011
Saturday's long run
My training plan had me scheduled for 5 miles on Saturday. I'm happy to say I completed it and dare I even say... it was easy?
Distance: 5.1 miles
Time: 1:05:48
Avg HR: 141
Max HR: 162
I didn't push the pace much, but the couple times I did increase my effort I found myself in a pretty sweet groove and it felt awesome. A little weirdness in my left ankle, a little weirdness in my left knee and shin, but other than that I was pretty pain free.
In other training news, I'm on to my next cycle of 5/3/1. The book suggests that people training twice a week should skip the deload week so I started again, adding 5 lbs to my military and bench press, and 10 lbs to my squat and deadlift. It's definitely a little more difficult this time. Near the end of this cycle I may consider switching strength programs but I haven't decided yet.
And now, bedtime!
Distance: 5.1 miles
Time: 1:05:48
Avg HR: 141
Max HR: 162
I didn't push the pace much, but the couple times I did increase my effort I found myself in a pretty sweet groove and it felt awesome. A little weirdness in my left ankle, a little weirdness in my left knee and shin, but other than that I was pretty pain free.
In other training news, I'm on to my next cycle of 5/3/1. The book suggests that people training twice a week should skip the deload week so I started again, adding 5 lbs to my military and bench press, and 10 lbs to my squat and deadlift. It's definitely a little more difficult this time. Near the end of this cycle I may consider switching strength programs but I haven't decided yet.
And now, bedtime!
Friday, March 18, 2011
Tuesday's lunch
 |
| Smoked paprika pork loin with roasted root vegetables |
This ended up being really tasty. The roasted veggies include parsnips, carrots, turnips, beets, and onion. I rubbed the pork loin down with a simple blend of smoked paprika, cayenne, black pepper, sea salt and olive oil and let it marinate in the fridge overnight. I will make this again!
Saturday, March 12, 2011
Long run stats, menu plan, disappointment, and pain. Plus a new strategy!
Wow, could I have come up with a more depressing title?
First, a warning, this post is not 'all about' running or paleo. It will probably be filled with whining.
The week has been rough. Nothing's really wrong. I haven't injured myself. No one has died. But, Wednesday I lost my running buddy.
When I first got the wild hair to run the half marathon, I asked someone at work if she would be interested in running a well known local 12k with me, which takes place a few weeks before the half. It seemed like we had quite a bit in common and I was hoping to make a new friend. She agreed, we discussed plans to do our weekly long runs together, I shared my training schedule with her and she liked it and decided to follow it. We had been updating each other on our results via Facebook. It was nice to have someone to talk running with. Well, Wednesday she told me that she is having surgery the week before the race and so she's decided not to do it.
Now, surgery is a totally legitimate reason to cancel something. But since there's so much time between now and then I asked if she still wanted to run on Saturdays and she said no. Then she mentioned that she's "still following my training schedule!" and, "has really started to love running!"
We never actually got to run together because the weather here has been yucky lately, and I am probably taking this far too personally. But I can't help but feel like I got, uh... honey badgered. As in, "Thanks for the treats, stupid!" (this video is not safe for work due to language)
I didn't think it would really affect me as much as it has. Running the half was my personal goal from the start and I usually prefer to exercise on my own. Maybe it doesn't have anything to do with running. Maybe I'm just disappointed that it seems like she didn't want to run with me.
So, along with getting that news Wednesday, the rest of the week has had me in a little funk. My legs were sore during my run on Tuesday and it was painful. I still did my press and deadlift workout on Wednesday though I did fewer reps of the assistance work. Thursday I decided to skip my run due to knee pain (okay, okay, I was a little sad, too! But mostly it was because of my knees) and of course Friday was my scheduled rest day.
Aside from the difficulty with running and my lack of a social life, I've been feeling bingey all week long. I've had a couple run-ins with homemade almond butter and a little too much fruit. The scale has been creeping up and I'm about 5 lbs over the weight I was at when I started this whole thing.
I guess that leads me to my new strategy. Feeling disenchanted with running, for whatever the reason may be, I downloaded The Primal Blueprint. I've always liked Mark Sisson's take on chronic cardio, and I had it in the back of my mind since before I decided to train for the half. I haven't finished the book yet, but I've decided to change up my training strategy a bit based on Mark's recommendations. Basically this means lowering my intensity during my runs, adding in sprints once a week, and continuing to lift weights. See below:
I tried to keep my hr during today's run between 55 and 75% of my max (105-144 bpm). This meant that instead of running I was pretty much at a slow jog, with a couple short walk breaks if my hr got over my target zone. I have to say, it definitely took me longer to do my 4 miles today than it did last week, but I could tell I didn't dip into my glycogen stores as much as I have in the past. I came home feeling pretty stable and I didn't need a piece of fruit or a sweet potato after my run.
Distance: 4.26 miles
Time: 56:12
Avg HR: 132
Max HR: 157
Along with switching up my training strategy, I'm trying a couple different things with food this week. No fruit except berries, and no nuts except macadamia nuts. The fruit is definitely affecting me in the same way sugar does (makes me want to binge, eat when I'm not hungry, and puts me in a nasty mood!) and the nuts are just too easy to overconsume. I stopped buying almond butter for that reason, but it looks like even the 2 year old bag of raw almonds in the pantry is a trap, the nuts are just screaming to be turned into almond butter (delicious when roasted, salted, and ground up with some coconut oil *drool*). Anyway. The goal is to try the lower intensity running for a bit, and to keep my insulin well controlled. Hopefully I'll see a bit of improvement with these changes!
This week's menu:
First, a warning, this post is not 'all about' running or paleo. It will probably be filled with whining.
The week has been rough. Nothing's really wrong. I haven't injured myself. No one has died. But, Wednesday I lost my running buddy.
When I first got the wild hair to run the half marathon, I asked someone at work if she would be interested in running a well known local 12k with me, which takes place a few weeks before the half. It seemed like we had quite a bit in common and I was hoping to make a new friend. She agreed, we discussed plans to do our weekly long runs together, I shared my training schedule with her and she liked it and decided to follow it. We had been updating each other on our results via Facebook. It was nice to have someone to talk running with. Well, Wednesday she told me that she is having surgery the week before the race and so she's decided not to do it.
Now, surgery is a totally legitimate reason to cancel something. But since there's so much time between now and then I asked if she still wanted to run on Saturdays and she said no. Then she mentioned that she's "still following my training schedule!" and, "has really started to love running!"
We never actually got to run together because the weather here has been yucky lately, and I am probably taking this far too personally. But I can't help but feel like I got, uh... honey badgered. As in, "Thanks for the treats, stupid!" (this video is not safe for work due to language)
I didn't think it would really affect me as much as it has. Running the half was my personal goal from the start and I usually prefer to exercise on my own. Maybe it doesn't have anything to do with running. Maybe I'm just disappointed that it seems like she didn't want to run with me.
So, along with getting that news Wednesday, the rest of the week has had me in a little funk. My legs were sore during my run on Tuesday and it was painful. I still did my press and deadlift workout on Wednesday though I did fewer reps of the assistance work. Thursday I decided to skip my run due to knee pain (okay, okay, I was a little sad, too! But mostly it was because of my knees) and of course Friday was my scheduled rest day.
Aside from the difficulty with running and my lack of a social life, I've been feeling bingey all week long. I've had a couple run-ins with homemade almond butter and a little too much fruit. The scale has been creeping up and I'm about 5 lbs over the weight I was at when I started this whole thing.
I guess that leads me to my new strategy. Feeling disenchanted with running, for whatever the reason may be, I downloaded The Primal Blueprint. I've always liked Mark Sisson's take on chronic cardio, and I had it in the back of my mind since before I decided to train for the half. I haven't finished the book yet, but I've decided to change up my training strategy a bit based on Mark's recommendations. Basically this means lowering my intensity during my runs, adding in sprints once a week, and continuing to lift weights. See below:
Distance: 4.26 miles
Time: 56:12
Avg HR: 132
Max HR: 157
Along with switching up my training strategy, I'm trying a couple different things with food this week. No fruit except berries, and no nuts except macadamia nuts. The fruit is definitely affecting me in the same way sugar does (makes me want to binge, eat when I'm not hungry, and puts me in a nasty mood!) and the nuts are just too easy to overconsume. I stopped buying almond butter for that reason, but it looks like even the 2 year old bag of raw almonds in the pantry is a trap, the nuts are just screaming to be turned into almond butter (delicious when roasted, salted, and ground up with some coconut oil *drool*). Anyway. The goal is to try the lower intensity running for a bit, and to keep my insulin well controlled. Hopefully I'll see a bit of improvement with these changes!
This week's menu:
Roast chicken
Carrots and curried cauliflower
Salad
Pork roast
Roasted root veggies
Salad
Meatballs and pasta sauce
Garlic green beans, spaghetti squash
Salad
Leftovers
Carrots
Salad
Macadamia nut chicken
Broccoli
Salad
Leftovers
Broccoli
Salad
Sunday, March 6, 2011
Training week two is nearly complete and meal plan
Saturday I completed my 'long' run for the week. I have to say that after an actual day of rest, I felt awesome and had a really good run. Stats:
Distance: 4 miles
Time: 45:40
Avg HR: 150
Max HR: 169
So I shaved about 2 minutes off last week's time. I'll take it! The three mile runs are getting quite a bit easier at this point. I have been having a little bit of knee pain lately but nothing too bad. If it gets any worse I'll consider doing something about it, but for now the plan is to just deal with it.
I've been a little discouraged this week because my weight seems to be creeping up. I know I'm lifting weights, I know I'm running, I know I'm probably building some muscle, but I also think I've been eating a little too much. Since Friday I've been trying to eat primarily raw veggies because I think it's easier to avoid overeating that way.
For instance, I can easily put down 12 oz of broccoli if I roast it, because it loses almost half it's volume in water in the oven! But, 12 oz of raw broccoli? Uh, no way. That's an entire dinner plate heaped with broccoli! The same with cauliflower... I could put down an entire head of roasted curried cauli, but there's no way I could eat a whole head of raw stuff. And of course, those veggies need a healthy dollop of coconut oil to be properly roasted. I'm not afraid of fat by any means but it's easy to consume too much food with (the oh, so delicious) roasted veggies.
So this week I'm going to stick mostly with salads. I am trying out a new dressing and it sounds promising. If it passes the taste test tonight I'll post the recipe!
This week's menu plan:
Distance: 4 miles
Time: 45:40
Avg HR: 150
Max HR: 169
So I shaved about 2 minutes off last week's time. I'll take it! The three mile runs are getting quite a bit easier at this point. I have been having a little bit of knee pain lately but nothing too bad. If it gets any worse I'll consider doing something about it, but for now the plan is to just deal with it.
I've been a little discouraged this week because my weight seems to be creeping up. I know I'm lifting weights, I know I'm running, I know I'm probably building some muscle, but I also think I've been eating a little too much. Since Friday I've been trying to eat primarily raw veggies because I think it's easier to avoid overeating that way.
For instance, I can easily put down 12 oz of broccoli if I roast it, because it loses almost half it's volume in water in the oven! But, 12 oz of raw broccoli? Uh, no way. That's an entire dinner plate heaped with broccoli! The same with cauliflower... I could put down an entire head of roasted curried cauli, but there's no way I could eat a whole head of raw stuff. And of course, those veggies need a healthy dollop of coconut oil to be properly roasted. I'm not afraid of fat by any means but it's easy to consume too much food with (the oh, so delicious) roasted veggies.
So this week I'm going to stick mostly with salads. I am trying out a new dressing and it sounds promising. If it passes the taste test tonight I'll post the recipe!
This week's menu plan:
Roast chicken
Carrots
Salad
Carnitas
Broccoli slaw
Salad
Flank steak
Garlic green beans
Salad
Leftovers
Carrots and Broccoli slaw
Salad
Apricot sage pork chops with red cabbage and fennel
Garlic Green beans
Salad
Pork Roast
Broccoli
Salad
Wednesday, March 2, 2011
Midweek blah and righting my attitude about food
I've wanted to sit down to write so many times during the last few days but I just haven't had the time.
My body has felt... a little rough this week. Part of it is that I'm working out so often, and I think the other part has to do with supplementation. After my first couple runs I began to notice what I thought were some indications of rising cortisol levels. My husband has been taking l-glutamine for a couple weeks and it's supposed to be good for a lot of things like healing the gut, muscle building, workout recovery, and managing cortisol levels, so I started taking it.
The last couple days, however, I've been feeling 'off'. A few dizzy spells, quite tired, having a hard time getting motivated to work out, feeling especially sore, not recovering as well as I was, etc. Earlier this week I happened to listen to a podcast where the person being interviewed mentioned that even though glutamine is good for healing the gut, some people have to be careful because it's a GABA precursor. I probably can't do a very good job explaining the neuro-endocrine side of how it all fits together, but the way I've been feeling leads me to believe that it's the l-glutamine that's making me feel weird. I've stopped taking it for now and I'll see if my situation improves.
In light of how I've been feeling this week, yesterday's run was a slog. I didn't want to go, had no motivation to do it, barely dragged my behind out of the house, and did the bare minimum required to get it done. I knew going into training that I'd have some days like that so I'm just glad that I got the miles in. I also took Monday as a rest day and cut back on my assistance work after my weights session tonight. Tomorrow's another day, though, and hopefully my brain chemistry will return to normal soon so I can start feeling a little better!
There must be something going on around the paleo blogging community lately because I've seen two blog posts about this recently... the need to adjust one's thinking and behaviors surrounding food. One is from Primal Kitchen and the other from AndreAnna. It seems I've started taking the attitude that since I've worked out I should be eating larger portions because "of course I need to have plenty of food to recover properly"!
I've been tracking my intake for months now, and what I've realized lately is that I'll eat to fulfill my calorie allotment even when I'm not hungry. Even when I'm stuffed, I'll finish my portion because I've already counted it into my allowance. I really want to shift towards a more intuitive based style of eating. I'm not sure how this will end up looking when all is said and done, but expect to see a few more posts about working towards that goal. I started this morning. When I woke up I wasn't hungry, so I had some broth and didn't eat until lunch. At lunch I had a snack sized portion of food, and then ate my lunch when I came home because my stomach was growling. After years of not being able to trust my body's hunger signals, it's going to take awhile to learn how to respond to them.
Luckily I've got plenty of opportunity to figure it out!
My body has felt... a little rough this week. Part of it is that I'm working out so often, and I think the other part has to do with supplementation. After my first couple runs I began to notice what I thought were some indications of rising cortisol levels. My husband has been taking l-glutamine for a couple weeks and it's supposed to be good for a lot of things like healing the gut, muscle building, workout recovery, and managing cortisol levels, so I started taking it.
The last couple days, however, I've been feeling 'off'. A few dizzy spells, quite tired, having a hard time getting motivated to work out, feeling especially sore, not recovering as well as I was, etc. Earlier this week I happened to listen to a podcast where the person being interviewed mentioned that even though glutamine is good for healing the gut, some people have to be careful because it's a GABA precursor. I probably can't do a very good job explaining the neuro-endocrine side of how it all fits together, but the way I've been feeling leads me to believe that it's the l-glutamine that's making me feel weird. I've stopped taking it for now and I'll see if my situation improves.
In light of how I've been feeling this week, yesterday's run was a slog. I didn't want to go, had no motivation to do it, barely dragged my behind out of the house, and did the bare minimum required to get it done. I knew going into training that I'd have some days like that so I'm just glad that I got the miles in. I also took Monday as a rest day and cut back on my assistance work after my weights session tonight. Tomorrow's another day, though, and hopefully my brain chemistry will return to normal soon so I can start feeling a little better!
There must be something going on around the paleo blogging community lately because I've seen two blog posts about this recently... the need to adjust one's thinking and behaviors surrounding food. One is from Primal Kitchen and the other from AndreAnna. It seems I've started taking the attitude that since I've worked out I should be eating larger portions because "of course I need to have plenty of food to recover properly"!
I've been tracking my intake for months now, and what I've realized lately is that I'll eat to fulfill my calorie allotment even when I'm not hungry. Even when I'm stuffed, I'll finish my portion because I've already counted it into my allowance. I really want to shift towards a more intuitive based style of eating. I'm not sure how this will end up looking when all is said and done, but expect to see a few more posts about working towards that goal. I started this morning. When I woke up I wasn't hungry, so I had some broth and didn't eat until lunch. At lunch I had a snack sized portion of food, and then ate my lunch when I came home because my stomach was growling. After years of not being able to trust my body's hunger signals, it's going to take awhile to learn how to respond to them.
Luckily I've got plenty of opportunity to figure it out!
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