Week 5
2/19/2023
40 miles total and back up to an 18 mile long run, speed for the week fartlek (speed play) 6 miles.
The weather this week cools off again, bringing the wind and chances of snow for several days. The treadmill is calling my name, I’m just hoping there will be a break in the winter weather to get in my 18 miler outside.
2/22/2023
Farlek for speed this week. Since I had to hit the treadmill I dug out a speed workout by Sissfit. I purchased their Accelerate program a few years ago and like to use it during the winter to tune up my speed during the long winter treadmill runs. Each workout lasts just under 30 minutes, I add on easy miles at the beginning and end to make it a longer run. Today I used a flat incline workout that added 4.5 mph to my base speed by the end for the intervals of 90-30 seconds. True confessions I had to get off the treadmill afterwards to walk around so I wouldn’t puke, then jump back on to finish my 6 total miles for the day.
My legs were dead and felt heavy. I did an easy 3 and Eliud’s Killer Core Strength 3 times yesterday. Even though it doesn’t feel like a hard workout my legs are so tired the day afterwards. I’m going to have to move that workout, so I have enough time to recover before a hard run.
2/23/2023
School was canceled for the kids today due to snow and high winds. Easy 4 on the treadmill with a little core work and targeted exercises for my weak spots: hip flexors, gluteus medius and hamstrings. I took time to foam roll and used a lacrosse ball to workout a few sore spots. My legs are feeling better today.
NUTRITION
During marathon training I focus on water intake, electrolytes the day before and day of hard workouts. I don’t count calories or limit carbs, I do try to keep junk food to a minimum. Last summer I tried to limit added sugars. I discovered that I felt better but was STARVING during my long runs. It was an interesting experiment but my body type and as a distance runner I need more carbs than a restricted diet allowed . Since It’s winter in Minnesota I’ve been adding vitamin D to fight the lack of sun.
PROTEIN
Last marathon season a friend challenged me to track my protein and try to get at least 90 grams of protein per day. I thought I ate a pretty protein heavy diet until I started tracking and found I was averaging 50 grams per day.
In order to up my daily protein I added a serving of collagen powder to my first cup of coffee in the morning, okay only to my first couple of ounces because I’m a coffee snob and can taste the difference. I just slam it and 18 grams of protein out of the way within 10 minutes of being awake.
I eat a protein bar each day for a snack, which gives me another 10 grams. When I have a hard workout, speed or long run I add a protein drink, which is another 30 grams.
If you’re into math, I’m up to 58 grams without much effort. I have milk with my cereal, eat meat with both lunch and dinner. My other snacks during the day include nuts, cheese and yogurt. When I stick to this pattern I’m easily over 90 grams of protein per day and low on junk food because who can eat all of that and junk food.
I have learned not to limit my carbs because I need those for my long runs. I also do not track my calories, my body lets me know when I’m hungry and I go with it.
I’m planning my long run for Saturday, so Friday I will be focusing on getting enough water, electrolytes and more calories, including carbs so I have enough energy.
2/25/2023
-1 degree Fahrenheit and I can not even express how much I DID NOT want to go on an 18 mile run!
I checked the weather and battled mentally whether to run outside or run on the treadmill. I messaged two of my sisters, trying to talk myself out of running outside. They both pushed me to run outside rather than the treadmill. I've included our mature conversation.
It took me 45 minutes to get ready, hunting down the right clothes and convincing myself that I could do it. I didn’t have a route planned, just walked out the door and started moving. In my bad attitude to get ready I forgot to start my watch but did I start MapMyRun app.
Okay, so the temp didn’t feel that bad, occasionally my face would get cold and I would hold my hand up to block the it but overall I was comfortable. I added an extra layer with an extra pair of tights and another light jacket than I would typically wear for a cold weather run.
I was slow! If a turtle went for a run in the snow that was me, the snow turtle. The roads were covered with a layer of snow and as my run progressed the snow brokedown into a slippery sludge, kind of like running in mud.
Since I didn’t have a route planned, I started with some short out and backs, trying to avoid the worst of the wind. I counted down each mile and was so excited to reach the halfway mark. My prayer miles were going strong until the last 3 miles. I was just ready to be done. I didn’t have a specific problem, my legs felt fine, my breathing was steady. It was a mental war to finish the run.
Once I walked in the door, I stretched, rolled, rehydrated, made eggs and toast. I was slightly nauseous, not while running but once I stopped. The remainder of the day I was yawning, like I needed a nap. Well, there was no time for a nap because I was taking my girls to a waterpark, so I did the next best thing . . . coffee.
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