the last long run.

  I am most confident in a pair of running sneakers.  I feel my best when I am sweaty and tired and moving.

 Calm.  Centered.  Focused.

My weekend long run was such a mental feat for me today.  I knew it would be as soon as I woke up, feeling as if I had already ran the 12 miles.  Twelve miles?  Pshh…Try one.

Yes.  A serious mental feat.  In fact, I almost didn’t go.

But of course, with the half marathon being but two weeks away, I had a good dose of motivation to get out and run.  I told myself that if I still didn’t feel good by the 6th mile, I could shorten the running loop.

After the first mile, I felt on top of the world–-light as a feather.  This carried me through until somewhere between mile 6 and mile 7.  Which is when I had to muster up every last inch of strength that I could possibly find.  My legs and breathing were near perfect but my mind was a million miles away.  And then Negative Nancy paid me a visit.

“You can’t do this, you know.”

“What are you thinking???”

“You’re not a runner, silly!”

With each step, I pretended I was squashing each negative thought.  Staying positive is crucial for carrying me through these longer runs!!

When I came home, I slipped on my comfiest flats and headed back out into the sunshine for a little stroll around the yard.  Stretching out felt absolutely delicious on the legs!

Half marathon: I think I am ready.  I’ll see you in two weeks! 😀

QUESTION: What was the highlight of your Saturday?

Advertisement

To Be Continued…

Today I will be attempting to run my final long run before the big Half Marathon day in two weeks.  You think I’d be on edge.  Full of energy and nerves and ready to pump out ever last mile.

You’d think.

But no.  This past week with all its business and chaos has left me feeling like Stitch will a belly full of food.  Tired.  Pooped.  Completely tuckered out.  Yes.  This may very well be the run that will test my mental strength and motivation.

I’ll tell you all about it upon my return…and if you happen not to hear from me, please send the posse.  It means I’m lying on the side of the road, somewhere, in need of a caffeine IV.  😉

To Be Continued…

Wish me luck and Happy Saturday! 😀

a series of serious questions

I was in an especially thoughtful kind of mood today, spending some time chewing over those very important, real-life kinds of issues.

Things like, why can’t I sleep past 6 o’clock on a Saturday? Or, why do cold oats never keep me as full as warm? And, why am I still using St. Patrick’s Day napkins on April 2?

Because, you know, these are all very important, current, real-life issues that must be mulled over every now and then.

The real question, however, was this: Why do I feel the need to run?

Some would argue the point that runners run because they can.  Plain and simple.

But that answer just doesn’t work for me.  Because theoretically, I could go bungee jumping…”because I can.” But I don’t.  I could eat an entire cake in one sitting…”because I can.” But I don’t.  I could walk up to a tall, dark and handsome stranger, give him my number, and tell him to call me…“because I can.” Theoretically.  But I don’t.

So what is it about running that lures me in?  Why do I run?  Why do you run?

This is what I came up with…

When I run, I pray. Sometimes I pray just to keep me focused.   Sometimes I do it just because it feels good to finally be alone and talking to God.  And sometime do it just to get my mind off of the way that my legs are starting to feel like dead weights hanging from my body.  😉

When I run, life feels more simple. My schedule suddenly makes sense.  My days don’t seem so crazy.  I feel focused and ready to embrace all that life brings.

When I run, I am strong.

When I run, I feel free. No phones, gadgets, internet connections (even worse, lack of) or demands.  I am alone.  I am content.  I am blissfully free.

Yes, bungee jumping is something that I could, theoretically, do.  But it wouldn’t really make life seem more simple.  It wouldn’t make me feel free in a good way.  And while I would be talking to God, I wouldn’t necessarily be praying.  More like begging and pleading for my life.

And so, take it or leave it, this is why I run.

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

Grilled Salmon

This salmon is simple enough to make for a busy weeknight, but delicious enough to serve when company comes over.  It also makes the perfect post-running fuel, as its chock full of omega 3 fatty acids which may help to reduce inflammation.

Serve with your favorite veggies and some mashed sweet potatoes, rice, or a baked potato.  Enjoy!

• 1 lb. wild caught salmon
• 1 tsp lite soy sauce
• garlic powder
• freshly ground black pepper
• fresh or dried parsley

1. Heat grill to medium heat.
2. Drizzle salmon with soy sauce and sprinkle with garlic powder, pepper and parsley.  Cook skin side down on grill for about 5 minutes.  Flip.  Continue cooking for another 3-5 minutes, depending on desired doneness.  Fish will flake easily with a fork when finished.  Avoid overcooking.  ENJOY! 😀

QUESTION: What is your exercise of choice?  What makes this your favorite?

enjoying the journey

I can’t even begin to tell you how frightened I was of this morning’s long run.

For starters, I was flying completely solo.  Dad had to go into work (therefore, running his mileage later in the day.)  And as much as I love running by myself, it scared me silly to think that I wouldn’t have our usual conversations to distract me when I needed it the most.  Somehow, talking to myself never feels quite the same. 😉

Secondly, I haven’t run 9.5 miles in over a year.  A year!  And the last time I did, I had some major knee issues.  Speaking of knee issues, my third reason for being scared out of my mind was that my knee has been acting up over this past week.  Needless to say, my inner runner’s confidence was feeling a little shaky.

It was morning.  It was 7:30.  It was now or never.  (Never was never an option.)  I grabbed my water, a clif shot (which I had picked up for free from last week’s 5k,) and began my fearful trot.

Mile one and two were the toughest.  But from that point on, I sort of just melded into this lovely groove.  “Settle down, Sarah.  You’re fine.  Relax.  One step at a time.  Enjoy this run.”

(See?  I do talk to myself. )

Once my mind quieted down, I found myself quite enjoying the sounds of crunchy sand beneath my feet.  I enjoyed the sounds of morning doves cooing to each other.  I enjoyed the smells of muffins and coffee whirling up to my nose as I passed by the local bakery.  I even enjoyed the raspberry clif shot and being scared half to death by one quite large, almost unrealistically over-sized goat.

Running wise, I haven’t felt this good in a long, long time.  Probably going back to my pre-injury days!  It was such a delicious feeling. 😀

As always, I immediately refueled (and rehydrated!) myself post-run.

Sweet and Salty Garden Salad
Serve with homemade bread ‘n’ butter, crackers with cheese, or whatever suits your fancy.

• Mesculin Greens
• Cucumber and tomatoes
• Avocado
• Sunflower seeds
• Snap peas
• Green bell pepper
• Raisins
• dressing: sprinkle of sea salt, olive oil and a drizzle of honey

There was a little more refueling later on after dad completed his 9.5 miles.  We both found ourselves in the mood for something cold, creamy and delicious.  The choice was Ben & Jerry’s.  Obviously.

Chunky Monkey = my favorite

Time to relax and unwind with a good book.  It’s been forever since I read last, and tonight it just feels like the right thing to do.  Hope you’re all having a happy Saturday! 😀

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 (We. Did. It!  )

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

Week 8: Tues—3 miles   Thurs—3 miles   Saturday—9.5 miles (Feelin’ Good!!)

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: Favorite ice-cream flavor?

We. Did. It!

WE. DID. IT!!!

My dad is my most favorite running partner.  Most of the time, I hate running with other people.  I usually feel guilty for slowing them down!

But my dad runs his own pace and he tells me to do the same.  He turns around when he gets too far ahead and sometimes he even lets me choose the pace.  AND, best of all, he’s just as crazy as I am when it comes to going out for an eight mile run in icy conditions. 😉

Because, it really was super icy.  It even began to ice rain at some points.  And we were chased by a silly yellow lab.  Legs began to ache.  BUT? We. Did. It!

Pre-eight mile run:

Post eight-mile run:

(don’t let that smile fool you…I was in PAIN!)

Overall, it was a really good run.  I felt strong for the first 4-5 miles or so.  I began to tire right after that, and my entire body began to ache on the last mile stretch towards home.

And then I came home and collapsed in the snow.

“Eating For Your Long Run”

There’s a lot of thought that goes into running long miles, especially when it comes to food.  I haven’t yet reached the point where I need to bring fuel on a run, but there is a lot of pre-run fuel and post-run fuel going on.  There’s no absolute, pure science behind all of my choices, but they work for me.  The secret, I think, is to experiment a little and see what works for you!

The Night Before

Eat a light snack the night before, if you plan on running in the morning.  Cereal is my personal snack of choice.  It’s light on the stomach and it helps me sleep better.  Don’t forget to stay hydrated too!

The Morning Of

This is one of those times when I throw variety out the window and stick with what I know will work.  For me, that happens to be either (a) a bowl of oatmeal or (b) a couple of whole wheat toasts smeared with almond butter, fruit and a glass of milk.

I also drink a small cup of coffee for the caffeine boost.

And, of course, water, water, water!

Post Run

Milk has the perfect combination of protein and carbohydrates, making it the ideal way to refuel after a long run.  Drink up!  Preferably within 30 minutes of running.

Post Run

More refueling is in order if your long runs are beginning to exceed 5-6 miles.  A cup of milk won’t exactly cut it.

Today I was craving a big ol’ salad with lots of greens and flavah!  Today’s toppings:

• kidney beans
• goat cheese
• salty sunflower seeds
• avocado
• snap peas
• balsamic vinegar
• olive oil

I am absolutely obsessed with these Terra Sweets and Beets chips.  They’re addicting!

A little while later, I broke out some yogurt with wheat germ and a whole wheat blueberry muffin.  I am a bottomless pit on the weekends after a long run; I’ve learned to just roll with it. 😉

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 (We. Did. It! 😀 )

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: Does your appetite go up on the days that you exercise?  Or does it hit you like a ton of bricks later on? My appetite definitely skyrockets on the days that I exercise.  I listen up and eat when I’m hungry so that I’m back to normal by the next day. 😉

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?

 

a “heart”y breakfast

 

Speaking of Valentines Day, I’m kind of obsessed.

Obsessed with strawberries and bananas and coconut, all dipped and dunked in chocolatey things.

 

 

Obsessed with eating chocolate for breakfast.

How indulgent.  And healthy.  Indulgently healthy. 

(Those two words, I think, should always coexist.)

 

A ‘Heart’y Breakfast

Dark chocolate’s antioxidants, walnut’s omega 3 fatty acids, and oatmeal’s cholesterol lowering fiber—all coming together in one deliciously, heart healthy bowl.  Who says you can’t have chocolate for breakfast?

I’ve been following the microwave procedures for making oatmeal lately, since busy mornings require it.  I also kind of like the way that the overnight sit lets the banana sweeten up the oats.  However, you could just as easily make this the morning of, if you prefer.  Enjoy! 😀

• 1/2 cup old fashioned oats
• 1 Tbsp. crushed flax (optional)
• 1 cup milk
• cinnamon and nutmeg
• 5 strawberries, sliced
• 1 very ripe banana, sliced
• toppings: coconut, dark chocolate chips, sliced strawberry, and walnuts

1. In a large, microwaveable bowl, combine the oats, flax, milk, cinnamon, nutmeg, strawberries and banana.  Cover with plastic wrap and refrigerate overnight.
2. The next morning, add 1/4 c. of water to the bowl, stir well, remove plastic wrap and microwave for 3-5 minutes, stirring halfway through.  Pour into bowl, cover with your favorite toppings and enjoy!

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

 

You know how when you’re a kid, running and playing in a new pair of sneakers makes you instantly feel like an athlete?

 

 

Yeah.  Well.  Some things never change. 

I swear I ran faster today.   Best of all, no knee pain.  There is definitely some truth to replacing those running sneakers at least every 500 miles.

 

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

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: Have you ever trained for a race/walk before?  What were some of your toughest obstacles?

…OR…

If you haven’t yet trained for a race/walk, what do you think would be your toughest obstacles to overcome?

sixteen weeks

A Running Injury Flash Back

February, 2010: Plantar Fasciitis

March, 2010: Runner’s Knee

Last year, I had plans to achieve my dreams of running a Half Marathon.  My body apparently thought differently.

But just as I’ll never let a crumbly piece of cake ruin my day, I also refuse to let a few injuries set me back from my ultimate goal.  I will run a Half Marathon.  And I will stay healthy and injury free in the process.

Today, I finally decided to take the plunge, as I filled up my calendar with key dates and weekly long runs.  This all feels so delightfully official.

One devoted and supportive running partner.  Sixteen weeks of training.  And one determined attitude.

It all begins on January 29th!!

In an attempt to do all that I can to avoid any lingering, pesky injuries, I’m also adding a regular yoga/strength training routine to each week.  A wise runner once told me that running only works certain muscles.  This can create a muscle imbalance, so it’s crucial to keep the arms, abs and legs strong for pumping up those hills while keeping a proper form, even as the body grows tired.  

Know what else is important?

Sleep.  Never understimate the power of a regular sleeping schedule. 😉

Question: Have you ever set a major goal for yourself?  What were some challenges you faced and what made you successful in the end?