Six. Point. Five.

 

I can’t even begin to tell you how worried I was about this morning’s run.  Worried. What an understatement of a word, if ever there was one.

Why, you ask?

Well.  First, there was the sharp wind, which was absolutely howling.  Blowing ladders around like little wooden sticks.  Opening screen doors and then banging them shut again and again and again.  Showing no mercy.

And then there was me, in my winter running garb and sneakers, wearing big, thick mittens and a blue wool hat.  And what felt like a lofty goal of running 6.5 miles.  A feat that I haven’t accomplished since last January before my knee injury.

Worried.  Psshh.  What an understatement.


 

And yet I was surprised at how quickly everything came together.  All the old tricks that I used to use to pull me through my long runs never really left.   You know, those self motivating pep-talks.  They work like a charm!

“Three miles to the top of this hill.  You can do that!”

“Two more miles.  That’s easy.”

“The first two miles are the toughest.  Just get through this and you’ll be fine.”

“Don’t go too fast.  Hold on to some extra steam for the last hurrah.”

And then…suddenly…the run was over.

Six. Point. Five!!

 

 

I felt so proud at the end of this run.  Six and a half (pain free!) miles may as well have been a marathon.  😀

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My Post Long-Run Rituals

1. Foam Roll

Foam rolling hurt a lot (a LOT) the first few times that I did it, but it is much, much easier now.  My physical therapist had me doing this during my knee injury last year, and it really did help with my leg and knee pains.  It’s basically like having a really affordable, deep tissue massage.

Be sure to hold those painful positions for at least several seconds!  It takes me a good 20 seconds or so to bring the foam roller from right above my knee to the upper leg.

 

 

I’ve found this position to be particularly good for any IT band issues and/or knee pains.  Using your hands and leg for balance, roll yourself from right below the hip to right above the knee.  Back and forth, really slowly, stopping in any painful positions to let the massage go deeper.

 

 

2. Ice Baths.

Yes, they help with inflammation.

Yes, they’re totally painful.

If it’s just too painful, grab a bag of ice and compress any sore, tender areas for about 10-15 minutes.  That works well too.

 

 

3. Refuel.

 

 

Try to focus on getting some carbs and protein in for refueling your body after a long run.  Milk is known as the “perfect” choice because of the carb/protein balance that it has.  But really, anything that you feel like you can tolerate will do just fine.  Toast with peanut butter.  Half a banana with peanut butter.  Crackers and cheese.  A fruit smoothie.

Some people can’t imagine eating a large meal after finishing a tough workout, while others could eat their arm off in hunger (ahem, that would be me.)  Find what foods work for you and stick with it.

 

 

For dinner tonight, Dad grilled up some burgers.

Mom made a batch of whole wheat hamburger buns.

And I made the eazy peazy, balsamic glazed onions and peppers.

Delicious.

 

 

Balsamic Glazed Onions and Peppers

This is one of my favorite toppings for steaks, poultry, and hamburgers.  You could also use it in a veggie wrap, on top of a fresh garden salad, or chopped into brown rice with tofu.  Or, you could really just grab a fork and eat it as is. 😉

The important thing is to let the balsamic vinegar completely evaporate after you’ve added it.  It’s at that point, when the onions and peppers will begin to brown and caramelize, thanks to the heat of the pan.  It’s lovely, really.  And it’s also super easy.  Enjoy!

  • 1 tsp olive oil
  • 1 onion, halved and sliced thin
  • 1/2 or 1 whole green bell pepper
  • handful of fresh mushrooms, sliced about 1/4-1/2 inch thick
  • balsamic vinegar
  • sea salt and fresh black pepper to taste
  1. In a nonstick frying pan, heat olive oil over medium heat.  Add onion, pepper, and mushrooms.
  2. Continue cooking until peppers and onions are still firm but beginning to soften.  Add a healthy drizzle of balsamic vinegar.  Enough to coat all the veggies.  Turn the heat to medium high and continue cooking until all of the liquid has evaporated.
  3. Continue cooking and stirring for 1-2 more minutes, or until vegetables have caramelized.  Sprinkle with salt and pepper to taste.  ENJOY!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Sarah’s “Official” Half Marathon Training Plan

Week 1: Tues—3 miles   Thurs—3 miles   Saturday—4 miles

Week 2: Tues—3 miles   Thurs—3 miles   Saturday—5 miles

Week 3: Tues—3 miles   Thurs—3 miles   Saturday—2.5 miles

Week 4: Tues—3 miles   Thurs—3 miles   Saturday—6.5 miles (YIPPEE!)

Week 5: Tues—3 miles   Thurs—3 miles   Saturday—3 miles

Week 6: Tues—3 miles   Thurs—3 miles   Saturday—8 miles

Week 7:
Tues—3 miles   Thurs—3 miles   Saturday—3 miles

Week 8: Tues—3 miles   Thurs—3 miles   Saturday—9.5 miles

Week 9:
Tues—3 miles   Thurs—3 miles   Saturday—4 miles

Week 10: Tues—3 miles   Thurs—3 miles   Saturday—11 miles

Week 11: Tues—3 miles   Thurs—3 miles   Saturday—4 miles

Week 12: Tues—3 miles   Thurs—3 miles   Saturday—12.5 miles

Week 13: Tues—3 miles   Thurs—3 miles   Saturday—4 miles

Week 14: Tues—3 miles   Thurs—3 miles   Saturday—14 miles

Week 15: Tues—3 miles   Thurs—3 miles   Saturday—5 miles

Week 16: Tues—3 miles   Thurs—3 miles   Saturday—HALF MARATHON RACE DAY!!

 

Question: What are some ways you keep yourself motivated during a tough workout?

 

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18 thoughts on “Six. Point. Five.

  1. I have to foam roll after every run! I recently got this great one with gripping in it and it is amazing! It kills, but that way I know it’s working! Looks like you had a good run today! Keep up with the training girlie!

  2. Congrats on completing your long run. I am sure you feel highly accomplished! I have to repeat the same mantras when I complete long runs, especially on hills. Hope the rest of your training is pain-free.

  3. Congrats on the long run! I had one myself today- 9 miles; I’m training for a marathon (my first one) which takes place at the end of May- though now my feet are very upset with me. The re-fuel part of the post-run is my favorite.
    Music gets me through tough runs, or if I’m without my headphones, just turning my thoughts toward the end goal– finishing the race, that sense of accomplishment.

  4. Great post – reminded me of what I have yet to come over the next several weeks! Monday I start *officially* training for my second half marathon.
    It’s funny how we all have our post-workout rituals. Mine include a refueling as well, and a really good stretch. The foam roller would be a good idea for after those long runs.
    Good luck with your training and race day!

  5. Well done on the tough run!
    The food looks delicious. I’m one of them people that can’t have bulky meal after exercise or it makes me feel ill.
    Q/A. When I’m having a hard workout I really do the same as you and just tell myself ‘not that much longer to go’. I also think how i’ll feel of I turn back or back out. If I know I will feel okay then I let myself back down because I obviously am pushing myself too hard, but if I know that I’ll regret it then I know it’s mainly on my head.
    Hope you enjoy the rest of your weekend xo

  6. it’s awesome that you have the rituals built up! so important to incorporate in running. routines keep it going

  7. I was always told something different by every doctor, so I never really actually ever came to the conclusion of one specific injury. All that I knew was that my knee hurt with running (and walking!)

    The foam roller did wonders for my knee pain, and really helped to loosen things up. I also rested for a good 3-4 months (i.e., biking and yoga only), and made sure to compress and ice it. 😀

    It all payed off in the end, thank goodness. 😀

  8. Most people have had a minor knee problem at one time or another. Most of the time our body movements do not cause problems, but it’s not surprising that symptoms develop from everyday wear and tear, overuse, or injury. Knee problems and injuries most often occur during sports or recreational activities, work-related tasks, or home projects.”

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    <.http://www.healthmedicinelab.com/e-coli-in-urine/

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