Category Archives: Training

Detroit Marathon Week 3 training recap

 

Photo courtesy of ghiandol

Photo courtesy of ghiandol

This week’s theme? Running under the Tuscan sun. 

After gallivanting around Italy last week, we’ve since set up a home base in Tuscany, which has been a convenient location for day trips to Florence, as well as some of the smaller hilltop towns in the region.

Oh, and the food is out of this world…so it’s a good thing Hubby and I have been sticking to our morning run schedule.

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As you can see, we’re slowly building in mileage each week, although it’s all supposed to be at an “easy” pace (9:51-10:34). I say supposed to because I haven’t really been dialing it back much from my usual pace, which hovers comfortably between 8:15-8:45 for runs in this distance range.

I know this approach could come back to bite me later — especially as I move up to six running days per week and those individual runs get longer — but my plan during these early weeks is to simply run by feel and re-evaluate as training progresses.

Next week, we’ll be back in the States — only we’re taking a quick pit-stop before we come back to the West Coast.

Stay tuned as I round out the first month of training…while still on the road!

Detroit Marathon: Week 2 training recap

Photo courtesy of Serena Richardson

Photo courtesy of Serena Richardson

Buongiorno. That’s “good morning” in Italian 🙂

Training for the Detroit Marathon has officially gone international! But fortunately this week was a low-key one in between lots of traveling, “touristing,” eating and relaxing.

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Usually, vacations are a time when I back off from any kind of strict running schedule, but this time Hubby and I are embracing it as a way to get in some early morning sight-seeing before we start our days.

And since one of my favorite ways to see new cities is by foot, we’ve been trying to make an adventure of every run — from the mountainous isle of Ischia to the rolling vineyards of Sicily to the coastal village of Positano.

I’ve also been documenting our exploration, so stay tuned for a full post with pictures when I’m back!

Fino a quando ci incontreremo di nuovo! “Until we meet again”…next week! 

Have workouts, will travel: How I stay fit on the road

Photo courtesy of DangerouslyFit.com

Photo courtesy of DangerouslyFit.com

We all know that the best way to stay healthy is to make eating well and exercising a daily habit. But what happens when a trip throws you off your usual routine?

Between travel and a move, Hubby and I are hypothetically “homeless” (that is, without a permanent address) for almost two months this summer. Deep breath. 

We need a constant amid the chaos. And for us, that’s a good sweat session. So here’s how I plan to stay on track when everything else feels like it’s spinning out of control:

1. Make a plan. Figure out what works with your schedule, and commit to making it your new routine for the interim. For me, that’ll be a quick morning run before breakfast each day to start things off on the right foot.

2. Have a goal. It’s easier to motivate yourself when there’s something bigger at stake. Having my marathon training all mapped out will help me take the guesswork out of my daily workouts.

3. Keep it simple. K.I.S.S. — yep, “Keep it simple, Stupid.” Between running and body-weight exercises, I’ll be streamlining my workouts as much as possible over the next few weeks to keep things uncomplicated.

4. Mix it up. Variety is the spice of life, so when I’m running a lot I mix in complimentary workouts. This often means adding a few new DVDs into the rotation:

– Yoga helps balance tight running muscles, so I’ll pop in one of the 12 Yoga Warrior 365 classes and laugh along with instructor Rudy Mettia’s irreverent approach to the practice.

– And for an intense, efficient cardio session when the weather’s not cooperating, I’ve been turning to BurstFIT Fire for a full-body, high-intensity interval workout in a mere 20 minutes.

5. Enlist some help. Having a partner in crime makes it much easier to get up and out each morning. That’s when I lean on Hubby; we keep each other honest about our workouts while on vacation, plus it’s fun to explore new cities that way.

6. Cut some slack. When things get super hectic, it’s good to know when to give yourself a break. Over the years, I’ve realized that an extra rest day here and there won’t hurt my training; in fact, taking a breather can actually help in the long run.

What are your best tips for sticking to a fitness routine while traveling? 

Detroit Marathon: Week 1 training recap

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And cue the weekly shoe selfies again!

Welcome to week one of my training for the Detroit Marathon. As you know, I’m gearing up for race day on October 19 with a new plan: the Hansons Marathon Method.

It’s a so-called “renegade” approach to marathoning, in that the long training runs peak at 16 miles (as opposed to the usual 20-22 milers). Needless to say, as someone who struggles to stay injury-free while pounding the pavement, it piqued my interest.

This first week was a cake-walk compared to what’s coming down the pipeline — six days of running per week, yikes — so I’m enjoying it while it lasts.

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Another component of the program that will come into play later in training? Pacing.

When I run, I’m usually great at maintaining whatever pace feels good on that particular day…but the tricky part here is that now I’ll need to hit a specific one for each workout.

I’m aiming for a 3:50 marathon, so the book recommends the following paces as guidelines for my runs.

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Another wrench that I’m throwing into this training cycle is a bunch of travel and a move with Hubby during the first few weeks (not that I’m complaining…).

The upside is that I can run pretty much anywhere, although the challenge will be maintaining the schedule despite jet lag, time zone changes and what I anticipate will be many wine- and carb-fueled meals in Italy (yeah, yeah, I don’t expect any sympathy).

But there’s nothing like a little constant when your life is in upheaval, so I’m hoping my running will be a source of solace rather than stress…but we shall see, won’t we?

So far, so good…stay tuned for week two, which is the first full week of the program!

Recipe: Raspberry Mint Rice Balls

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Allow me to introduce you to my new favorite training companion: the Feed Zone Portables cookbook. If you’re weary of processed bars and gels and the same old pasta, there’s a good chance it’ll soon become your BFF (that’s Best Fueling Friend), too.

After my ultra pacer Jamie had success with the rice cakes during her Born to Run 100-miler, I jumped aboard the bandwagon and tweaked one of the recipes for my own race. It worked perfectly — not only is the rice-based treat quickly-digestible, but its mild flavor is also easy on a tender mid-event tummy.

Raspberry Mint Rice Balls (adapted from Feed Zone Portables)

Ingredients:

  • 1 cup uncooked white rice
  • 2 1/4 cups water
  • 1/4 cup brown rice syrup
  • 1-2 tablespoons lemon juice (to taste)
  • 1 pint fresh raspberries
  • 2 tablespoons fresh mint leaves, minced
  • 1/4 cup finely-shredded unsweetened coconut
  • Aluminum foil, cut into small squares
  • Olive oil spray

Directions:

  1. Combine rice, water and a dash of salt in a rice cooker and let cook.
  2. When rice is finished cooking, transfer it to a large bowl and add brown rice syrup, lemon juice and coconut. Mix thoroughly.
  3. Coat hands in olive oil, and place a spoonful of rice in the palm of one hand. Place a raspberry and a sprinkle of mint on top of rice, and then place another spoonful of rice over that (to encase raspberry and mint in rice). Roll gently between palms to form a ball.
  4. Place ball on foil wrapper (also sprayed with olive oil) and seal tightly. When finished forming and wrapping balls, store them in the refrigerator.

A few tips: First, make sure you prep all the ingredients ahead of time because forming the balls can get messy!

Although the book calls for flat “squares” or “cakes,” Jamie and I found that the balls are quicker to make. Plus, they tend to get squished around in your bento box or hydration pack anyway.

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Second, I did experience some trouble with the foil wrapper disintegrating during my trail race, which I attribute to the acidity of the lemon juice.

Next time, I may just try leaving it out, or I’ll look for an alternative wrapper (wax?) if I want to keep that nice citrus ‘bite.’

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The balls held up great, though, despite getting jostled around over the course of six-plus hours in my hydration pack on a hot day.

And the fresh fruity/minty flavor was a welcome change from the heavy nut butters I’m usually consuming, so I’ll definitely be relying on them again.

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Finally, I try to make them the day or evening before my race. Sure, it’s a little bit of last-minute race prep work, but it ensures that the fruit is at its freshest and that the rice stays nice and sticky for when you want to pop one (or 10) during your race. Bon appétit!

What’s your go-to fuel for training and racing? 

Detroit Marathon: My “renegade” training plan

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My hometown of Detroit has a reputation for being scrappy, gritty and a little rough around the edges. But I’ll let you in on a little secret: We love it that way.

You see, as my all-time favorite Superbowl commercial reminded us, “It’s the hottest fires that make the hardest steel.” Adversity doesn’t scare Detroiters; it only makes us stronger.

So I chose this race, in particular, to celebrate the city and everything that makes it unique and exciting — from crossing international borders twice and running an “underwater mile” to the scenery on Belle Isle and views of the city from Corktown to Indian Village, just to name a few.

And what better way to prepare than to use a training plan developed out of Hansons Running Shop, a locally-owned, nationally-recognized running institution (and founder of the Hansons-Brooks Distance Project)?

Sure, it may be a bit unconventional. But in a city that’s anything but conventional, I wouldn’t have it any other way.

What It Is

Promising a “PR-busting performance,” the Hansons Marathon Method focuses on lower-mileage long runs that emphasize quality over quantity.

In layman’s terms? While the focal point of other plans is one weekly looong run (up to 20-22 miles), the Hansons philosophy is that no one workout is more important than another.

That translates into six days a week of running — double that of my previous plan — with an equal focus on endurance, speed and strength.

Why I Like It

It’s controversial — specifically the absence of 20-mile (or more) long runs — but according to the reviews, it works.

Credit a little something called the “residual training effect,” which banks on the cumulative impact of workouts. So, for example, a long run that’s “only” 16 miles now includes three workouts’ worth of fatigue in the legs.

Rather than preparing runners to tackle the first 16 miles of a marathon, this plan is geared toward being able to hang tough in those critical last 16 miles.

Will It Work?

We shall see! I’d be lying, though, if I said I wasn’t at least a little nervous about being able to get to the start line uninjured, especially with all the non-stop running. I can’t remember the last time I ran six days a week.

But I’ve got a decent level of overall fitness built, and I think the Hansons Method will help me get to that next level of physical — and mental — stamina.

Plus, there’s another factor in this race that’ll make things even more interesting: heart. I’m so excited to run in, with and for the city I’m proud to call home.

Get ready, Detroit, I’m comin’ for ya.

Training officially starts tomorrow, so check back for my weekly recaps!

Oops, I did it again…

DTW Marathon Registration2

What happens when you reunite with a former-high-school-running-teammate-slash-retired-pro-triathlete who mentions she’s making her competitive marathon debut in our hometown of Detroit?

Not only a great excuse to get back there and cheer her on (from WAY behind…sorry, Terra), but also some inspiration to give that elusive sub-four marathon another go.

But this time I’m setting myself up for success: The race is on my home turf with a more forgiving course, plus I’m using a brand-spanking-new training program that’s a little bit “renegade,” to say the least. But perfectly fitting, considering the venue.

So stay tuned for my Motor City marathon plan…training starts next week!

What goal race(s) are you working toward this season? 

Recipe: The infamous “Salty Balls”

 

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Training for an endurance event takes more than just physical conditioning; proper fueling can make or break your race.

But finding success can take some trial and error, so I’m always on the lookout for new recipes and recommendations.

Which is why I was pumped when pro triathlete and fellow Coeur Sports athlete Hailey Manning shared her secret recipe for the famous Salty Balls that she uses as her bike nutrition during Ironman races.

The recipe was developed by Stacy Sims, chief research officer and a co-founder of Osmo Nutrition, and both Hubby and I have been eating ’em nonstop on runs and rides.

See my take on the treat below!

Hailey Manning’s Salty Balls

Ingredients:

  • 1/2 cup natural peanut butter (or any kind of nut butter)
  • 1/3 cup brown rice syrup (I ordered this kind from Amazon)
  • 1/2 cup whey protein isolate (I used half vanilla-flavored powder, plus half Osmo Acute Recovery for some spice)
  • 1/2 cup dry oatmeal
  • 1/4 cup shredded coconut

Directions:

  1. Combine all ingredients. If you need a bit more holding power, add a dash of protein powder.
  2. Throw a sprinkle of salt on top and freeze until needed (makes ~10 balls, ~140kcal/ball).

Here’s a look at the process, starting with all the ingredients (sorry, red wine is not one of ’em, although it is key to my performance in the kitchen!)…

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First, add all the dry ingredients — this is both protein powders, plus the oatmeal.

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Tip: Use a sturdy spoon after adding the peanut butter and brown rice syrup.

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The mixture should be sticky, but not overly so; mine had the consistency of crumbly cookie dough.

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Take small spoonfuls and roll into balls. Sprinkle with salt, or dip one whole side for more salty goodness, like I did here.

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I store the balls in an airtight container in the freezer, then before a ride or run I pull a few out, wrap them individually and devour ’em within a few hours!

Thanks again to Hailey and Stacy for sharing this recipe. What are your favorite fuels for endurance events? 

Canyon Meadow Ultramarathon: The plan

LakeChabot1

Holy crap. What did I get myself into?

Right now, my brain keeps going back and forth between two thoughts:

I can’t wait to hit the trails tomorrow and make this happen.

That first step after 26.2 will put me officially at the longest distance I’ve ever run…and then I’ve got five miles — and some decent elevation — to go after that. 

Physically, I haven’t kept as regimented a training plan as I usually do for long-distance races. Quantitatively that concerns me a bit, but qualitatively I’m actually not too worried about it because my focus is on covering the distance — which I’m pretty confident I can do — versus racing the clock.

What I have been doing? Getting time “on my feet,” which means long runs (10-15 miles) every weekend, plus oodles of cross-training during the week to ensure I stay in shape without (literally) running myself into the ground.

But I’ve also been taking some time to tend to some of the non-running aspects of the race which, according to recent Born to Run 100-mile finisher Jamie Walker (yep, 1-0-0, that’s not a typo), are just as critical to getting across that finish line in an ultra.

Namely, this means doing some mental preparation and making a plan for staying on top of fueling and hydration during the race. And having an awesome pacer to help me navigate the day is a huge bonus (THANK YOU, Jamie!).

Jamie gave the Feed Zone Portables rice cakes a glowing review for keeping her tummy happy mid-race, so I’ll be following suit and hoping for the same good results. Plus, I’ve whipped up a batch of Hailey Manning’s famous Salty Balls as a second snack option.

Mentally, I know there will be ups and downs throughout the day…but I’ll be keeping two things in mind: First, I just have to keep moving forward. And second, I get to be out there — no one is forcing me — so I might as well enjoy every moment of it!

Finally, I just finished Chrissie Wellington’s autobiography, A Life Without Limits (sensing a theme about awesome female athletes in this post?), and it’s also inspired me to get out there, push those “limits” and see what I’m capable of doing.

In fact, Wellington sums it up pretty perfectly here:

“To my amazement, at so many stages along the way, the limits that I thought I could see in the distance dissolved as I approached them. They turned out not to be real at all but mere assumptions. And that has been the most exciting revelation of all.”

No better motivation than that as I take to the trails 🙂

Stay tuned for the 50K race report!

If at first you don’t succeed…

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…trail, trail again!

That was the theme this past weekend as Hubby and I tried to squeeze in one last trail run before my 50K on May 31.

Our first attempt was on Saturday morning in Marin. We’d done the Tennessee Valley Trail once before, but ended up cutting off about two miles because A) navigating trails is never easy, and B) if there’s a way to get lost, I’ll find it.

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So this time we were determined to hug the coastline and reclaim those lost miles. No matter what — even if it meant going down a single-track trail that slowly disappeared into thick brush.

Long story short? Some of that “brush” we were wading through turned out to be poison oak.

Combine that with four snake sightings, plus something hissing at me under a rock (my guess is snake no. five), and Hubby and I high-tailed it back to the car and called it a day after two miles.

But not before stopping to pick up the skin-saving miracle called Tecnu. We slathered ourselves in it head-to-toe, and so far so good…

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Cut to trail attempt, take two, on Sunday where we decided that a 13-miler around Lake Chabot — the scene of my 30K this past February — might be a better option.

The poison oak and another snake sighting (yup, both are all over right now) turned out to be only minor annoyances, though, as compared to another factor that reared its ugly head: heat.

Our “summer” — i.e. foggy, barely 60-degree — days have definitely softened us. Despite drinking all the water in my vest, I was still super dehydrated by the time we finished (but my fueling was good, as you can see — thanks, Hubby, for catching me mid-mouthful).

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Although we both spent the remainder of the day trying to re-hydrate — seriously, we couldn’t get enough water — it was a great reminder going into my race to drink more frequently.

In fact, experts say that performance is impaired when you’re dehydrated by as little as two percent of body weight…and we experienced that firsthand when we both started dragging in the later miles.

But working out the kinks aside, you can’t really complain too much when you’re running with these kinds of views.

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After all, as one fellow trail runner said to us in passing, “It’s just another horrible day in paradise, isn’t it?”

Happy trails, friends!