Beginning the taper

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Alright. I am determined to not let the taper-crazies get to me this training cycle! I have officially begun tapering and have less than 3 weeks until race day. Today I slept in until 8:30- I can't remember the last time I slept that late, but it was definitely needed! We made breakfast (avocado smash on a sesame bagel & egg on top) then I went to work meal prepping for the week. Chicken & Rice Soup for lunches, roasted a whole chicken for use in both the soup & chicken tacos we'll have this week, baked sweet potatoes for breakfasts, and green egg frittatas for breakfast!

 

The chicken was possibly the best one I've ever done- melted 3-4 tablespoons in the pan & brushed it onto the chicken. Topped the chicken with thyme, garlic, oregano, rosemary, and fennel seeds. Recipe for the green egg fritata will be posted up on the recipe page shortly!

After cooking and had a small window where the rain let-up (it's been overcast and rainy all weekend), we headed down to the lake (about a mile from where we live) and did a 3 mile easy run! It was a great way to shake out my legs from yesterdays long run and recover. 

Stella was pretty angry (hangry maybe?) at us towards the end and we kinda had to drag her back (seen in the photo above). Sorry Stells....

After our run, I headed to the skating club's ice show- it was super cute and concluded the end of our season until summer! Then I saw this fantastic bald eagle on my drive home. It really is the little things in life you guys....

Just left Alex in charge of the feta spinach stuffed chicken and maple roasted brussel sprouts for dinner and it kinda smells like something may be burning...gotta go! Have a great Sunday eve!

Favorite recovery methods the day after a long run? 

Any good meal prep recipes you care to share?

Snow & last 20 mile training run!

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Thursday started off in an unexpected way...SNOW! We got over a foot of snow by Friday evening (thankfully it's almost all melted as of tonight). 

It was not fun to clean off my car again, have freezing fingers since I had put away all my winter essentials, and wear boots instead of cute spring shoes to work. 

Since it was so cold out, I took my easy 4-mile run on the treadmill at a super conservative pace. When it gets this close to race day (3 WEEKS!), I try to take my easy runs slower than I may usually to recover and try to get more sleep. I was also still pretty sore from my speed workout on Tuesday & strength training session Wednesday morning- lots of stretching & foam rolling for me post-run!

I started carbo-loading for my 20-mile run on Thursday night with a delicious pizza from Against the Grain Gourmet (the pesto one is AMAZING)

Friday was Alex's birthday (HAPPY BIRTHDAY BAE)! So, I started our morning with some cinnamon rolls & bacon (best of both sweet & salty worlds). We met-up for a lunch date at our favorite lunch spot in Steamboat- Winona's (seriously the most amazing Buffalo Chicken Salad EVER) and a walk with Stella. 

The Cherry Blossoms with the snow and blue skies made for a perfect backdrop on our walk! I made my Meditteranean Pasta Dish for dinner & a homemade cookie skillet (topped with vanilla ice cream) for Bday dessert! YUM! I was in bed by 9 and ready to wake up at 4:45 to tackle my last 20 mile training run! 

I like to start out the mornings of my longer runs with Nuun Energy to give me that extra caffeine boost (along with the cup of coffee I have). I also had a half of a banana and some oatmeal before starting my run by 5:45. It was still cold when I started (32 degrees) and overcast. I planned to mix-up my run with atleast half outside and the remaining middle miles on the treadmill to utilize the decline (to mimic the Downhill at Revel Rockies) at goal marathon pace.

My plan for this run included:

  • 7 miles outside at an easy pace (10:00min/mi)
    • actual: 7 miles outside at 9:23 min/mi pace
  • 10 miles treadmill at goal marathon pace (9:05-9:09min/mi) varying decline (-1% to -3%)
    • actual: 10 miles at 9:00min/mi ; -1% 25 minutes ; -2% 25 minutes ; -3% 25 minutes ; remaining 15 minutes spent climbing the ladder up from -3 to -1 % (each 5 minute intervals)
  • 3-5 miles outside at an easy cool-down pace (10:00 min/mi)
    • actual: 4.01 miles at 9:20 min/mi

TOTAL: 21.01 miles at 9:10 min/mi pace

Overall, this run felt so strong and I have no doubt that I could've pushed through the last five miles at just above goal marathon pace. I finished it just a hare off my goal marathon pace and really feel like finishing in under 4 hours is definitely within reach at this race! 

The feeling that you get when you really nail a workout and finish strong is like nothing else. 

I finished the week with 39.01 miles and spent the rest of Saturday napping, recovery with my favorite fuels and foods, grocery shopping, and doing an endless amount of laundry (I honestly feel like it never ends). When I have a family- I can't even imagine when I'll have time to run with the heaps of laundry there will surely be! 

Happy Saturday friends! Off to enjoy some dessert and to bed early :) 

Race-cation hangover

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Good morning friends! Do you ever feel completely exhausted after coming back from a race that you traveled to? I honestly feel like I've been 'hungover' of sorts after getting back from Albuquerque late on Sunday. I slept in on both Monday & Tuesday and struggled to get back to my morning work-out routine today! Since Alex headed off to Salt Lake for work this week (he left an hour after we arrived home on Sunday night- yikes!), I've been on Stella-duty 24/7. Watching a dog full-time with no help is pretty challenging! Yesterday I planned to take her on my speedwork run outside at the track, but mother nature had other plans and it started pouring rain and didn't let up until late last night. I ended up switching my Tuesday & Wednesday workouts and did an easy 4 miles on the treadmill last night. This morning, I did 30 minutes of strength training and then began my speed work sesh.

The plan was to do half this workout this morning (since I was crunched for time before work) and finish the other half this afternoon- all outside on the track, but it started raining a mile into our run! I dropped Stella off and did the rest of the AM portion on the treadmill.

I did: 

AM:

- 1 mile w/u

-800 in 3:55; 400 recover

-1 mile @ 7:53; 800 recover

PM to be done (hopefully outside): 

- 1 mile w/u

-800 in 3:55; 400 recover

-1 mile @ 7:53; 800 recover

-400 in 1:56; 200 recover

-1200 in 5:52; 400 recover

-1-2 miles easy cool down

10-11 miles total

I fueled up after my run with this amazing deconstructed smoothie bowl. 

I added in some whole-milk plain yogurt, chia seeds, 1 banana, purely elizabeth maple walnut granola, my sweet cinnamon tahini butter, and added a dash of cinnamon. It was delicious and perfect refuel!

I'm trying to add in a few extra snacks today to refuel for my workout later today (and stay off my feet to recover) as well as get prepped for my 24 hours of no-eating (I have to have a procedure on Friday morning as a follow-up to my anemia and have to fast 24 hours prior to it)-definitely going to have a very big breakfast early tomorrow morning after my run! Not sure how I'm going to survive with no food for so long....help.

I snacked on some Trader Joes Sesame Honey Almonds (YUM) and a kiwi this morning and am already dreaming of digging into my Veggie & Turkey Mix-Up for lunch today and top it with some salsa! You can find the recipe here. 

Happy Wednesday!

Do you ever split-up your workouts or runs?

Ever had to fast for 24 hours? How'd it go? Any tips?

Speedwork on the track, road, treadmill, or a mix?

Hot Yoga & Run-Commuting

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Good morning! Yesterday was a crazy hectic day as I had so much work to-do, didn't get much sleep, and had to get the oil changed in my car. SO to try to fit everything in, I decided I would drop my car off at the dealership at 6am and then run-commute to work (I had already dropped off my purse/lunch at work since I drive by and packed a backpack that I would run with). First time doing this and it was pretty great! However, it was SO chilly out to start the day (30 degrees) and my mittens/hat were already packed in my bag that I was taking to New Mexico. 

After freezing my butt off during my run (but it was so beautiful out), I began my crazy day at work (then walked to the ice rink (still sans car) and taught a few lessons). 

Isn't amazing how great you feel after a morning run in the sun?

I then decided to finish out my day with some hot yoga to help me relax, de-stress, and hopefully help me get a good nights sleep (which it did)!

My bags are packed and we are off to make our drive to Albuquerque! So excited :) 

Snack of the day! Cinnamon flavored rice cake with sunflower butter & raspberry spread!

Snack of the day! Cinnamon flavored rice cake with sunflower butter & raspberry spread!

Have you ever run-commuted to work?

Favorite snack during the day?

Hot yoga- yay or nay?