Run recap & 10 favorite podcasts

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This mornings run was magical. It was one of those perfect overcast (and fairly warm- low 50's) morning and I headed out to Strawberry Park- a pretty hilly run with not much traffic (there are more cows than cars) and a favorite of mine. 

By Thursday, it's always hard to wake up early as I'm tired and drained from the week, but when I remind myself that I get to "sleep in" (relative term: I wake up at 6:45) tomorrow morning that gets me out of bed and when I experience mornings like this it makes it all worth it. 

While I was running (and listening to one of my favorite podcasts...we'll get to that in a minute), I started thinking about how I was planning to go to hot yoga tonight because I feel like I needed that zen-like-feel that you only get (or well maybe I only get..) from yoga and then I GOT that same feeling on my run. It was so quiet and peaceful out, the air felt wonderful, I was relaxed, and when I finished- I felt refreshed (almost exactly like what I feel after leaving a yoga session)! 

Love when my recovery time is on-point for my next run!

Love when my recovery time is on-point for my next run!

Easy-paced miles to get me ready for my last double-digit run before Revel Rockies in 17 DAYS!

I did a few strength training workouts (2 x 10 dips on the assisted pull-up machine (20 Ib weight), 2 x 10 single-leg calf raises (10 Ib weight) on the seated leg press, 2 x 30 side squats with band, 2 x 1 minute planks) then finished up with 10 minutes of soaking in the hot springs (so thankful to be able to rejuvenate in a natural hot springs!). I was super hungry so I grabbed a bagel with cream cheese and coffee before heading into work. 

Now, onto my top ten favorite podcasts to listen to while on the run!:

  • Runner's World Podcast : This is one my favorites! I honestly look forward to my Thursday morning runs where a new show is released and their stories are always really entertaining and thought-provoking. Also, I've loved listening to David Willey's Moonshot series and can't wait to hear his hopefully BQ-qualifying story!
  • Ali on the Run Show: This show is so amazing and I never thought I'd meet another lover of Celine Dion, but Ali is one! She combines both personal stories regarding running and includes some great interviews with well-known runners (can't wait until her interview with Natalie Morales comes out). This show is great for shorter runs (since most of her podcasts are ~25-30 minutes) and it typically comes out twice a week!
  • Sounds of the Trail: This podcast isn't running-related, but that's why I love it! It follows different thru-hikers each year as they attempt to finish their trail (CDT, PCT, AT) and overcome obstacles and interview fellow hikers. I love how honest and funny they are and their being out in the woods brings me both peace and envy of them. 
  • Another Mother Runner: Yes, "technically" I'm not a child-mom, BUT I am Stella's mom and this running-related podcast is great for long runs. They interview many different runners on varying topics (favorite one that I just recently listened to was interviewing Elyse Kopecky from Run Fast Eat Slow) and they're normally at least an hour long. 
  • Wait Wait....Don't Tell Me! : This game-show based on news that happened throughout the week is funny and helps take my mind off of the run (when I'm struggling or need something more upbeat). They also have celebrities on a guests every week and I actually try not to listen to live on the air on NPR so I can have the podcast to listen to on my runs later that week. 
  • Serial- You knew it was coming! When a new season is out, I CANNOT put it down! I will listen to it non-stop on my runs, in the car, when I'm cooking, etc. until I finish. Alex loves to listen to it too so I'll try to wait until we have roadtrips together, but often times I can't wait and then just listen to it again. If you haven't started listening to it, you have to. It's like a real-life mystery unfolding in each podcast. 
  • S-Town: This one is put-together by the same producers as Serial and was pretty good (and similar mystery-drama), but honestly didn't come close to how great Serial was (they set the bar PRETTY high). I listened to this one on mid-length runs and it also helped the time pass on long drives (when we went to New Mexico). 
  • TED Radio Hour: Comprised of TED talks about everything from the 7 Deadly Sins to How Things Spread and each podcast is really thought-provoking. If I want to get "in the zone" on the run, I'll choose a topic and download it or if we're going on a roadtrip (or backpacking/camping) , I'll go through and download a few topics that interest us. 
  • Outside Podcast: This one has so many great options to pick and choose from and is great for a short (typically 30 minutes) run. They just launched their XX factor series that focuses on women in the outdoors and they are really amazing and inspiring stories. Their first story in the series was about Arlene Blum (my idol) who led an all-women's ascent of Annapurna (the world's tenth-highest peak) in 1978. Her book Annapurna: A Women's Place is definitely my top-five favorite books ever. 
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  • The Bernie Sanders Show : Maybe not always the best podcast to listen to while running, it's nice to switch it up once and a while and well...because it's Bernie. He has guests on his show that shed on light on important political topics (favorite one was with Bill Nye talking about Climate Change). It's a great thought-provoking show to help get your mind out of the gutter on the run. 

There you have it! My top 10 favorite podcasts to listen to while running, driving, cooking, hiking, camping, etc. You can listen to the podcasts on the links that I provided OR you can download them via iTunes or apple's podcast app (which is what I do). Happy Thursday and go download some new podcasts!

Favorite podcast to listen to?

What do you listen to when you're running?

Favorite way to relax and unwind? Yoga? Running? Meditation? Walk?

 

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 :) 

Workout Wednesday & Marathon Naps?

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Started out the morning with a nice 30 minute total body strength training session, 10 minutes of foam rolling, and 20 minutes on the bike! 

My work-out this morning included:

  • 2 sets of 15 squats on the bosu ball with 10 Ib free weights (with bicep curls transitioning to tricep extensions overhead)
  • 2 sets of 15 curtsies on the bosu ball (15 on each side)
  • 2 sets of 15 single leg deadlifts with 10 Ib free weights (15 on each side)
  • 2 sets of 10 reverse v-ups (not sure what these are exactly called) with feet on the stability ball
  • 2 sets of 20 mountain climbers with forearms on the stability ball
  • 2 sets of 45 second side planks with side crunch (45 seconds on each side; about 12 crunches)
  • 2 sets of 10 v-ups with alternating rotations with a 10 Ib medicine ball

Can we talk about how stunning my drives into work have been lately?! I love this time of year! Spring running is always amazing, I can leave my headlamp at home, and never need to stress about not being seen on the roads. 

The weather for us over the next few days is seriously bumming me out. It was SNOWING on-and-off here all day and higher elevations may get 3-9 inches of snow tonight! I want spring weather, Colorado! My skis have already been tucked away until next season...

This entire week I have seriously been SO exhausted. I always feel this way the last few training weeks of a marathon training cycle- anyone else feel this way too? I'm trying to keep myself well-hydrated and am determined to get more shut-eye the last three weeks before race day to help ease the marathon taper-craziness!

Some other things that I like to do to keep the taper-crazies at bay: 

Schedule some time to pamper yourself (new haircut or mani/pedi?), try out some new recipes that you pinned (curb the rungriness), take an extra nap (or three), craft time, spring cleaning, or take a day-trip to a National or State Park near you!

Hopefully these ideas will help you take advantage of all the free-time that you have now that you are tapering and stop those taper-crazies before they start!

Also how cute is she?! This is her "im sitting down like you wanted me to, now give me the food humans". Happy HUMPDAY

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?