Monday, August 26, 2013

Dallas Marathon Training: Week 6 complete!

Sun 8/18: Detox flow yoga podcast (20 min); upper body strength training
Mon 8/19: 2.9 mi, 31:39
Tues 8/20: Base/easy 60 min run 5.65 mi, 1:01:01
Wed 8/21: Recovery 45 min run 3.81 mi, 44:49
Thurs 8/22: Rest
Fri 8/23: Base/easy 50 min run 4.3 mi, 51:47
Sat 8/24: 12 mi long 12.41 mi, 2:16:54

Yay, I love it when I get all of my planned workouts in! Friday morning's run was tough, I stayed up late Thursday night so it was extra hard to get up and run. I knew my energy wasn't going to be good, but I figured it would be better to run a few slow miles rather than put the run off or skip it entirely.

Saturday's run was another difficult one! Our route was extra hilly and the weather was extremely humid. It's a good thing we have a lot of great people in our group, we kept each other going.

After our long run on Saturday, Michael and I hit the road for Lost Pines! It was a great way to end the summer. We spent a lot of time by the pool and Sunday morning had a great walk on the hiking trail.

Sun 8/25: 45 min walk
Mon 8/26: 2.79 mi, 30:25
Tues 8/27: 5x hill repeats
Wed 8/28: Recovery 45 min run
Thurs 8/29: Yoga and/or lower body strength training
Fri 8/30: 60 min base + strides
Sat 8/31: 13 mi long

We have officially exited the "Base" portion of our training and are entering the "Strength" portion. Time flies!

Monday, August 19, 2013

Dallas Marathon Training: Week 5 complete!

Last week's planned and actual workouts:
Sun 8/11: Hip Opening yoga podcast (20 min)
Mon: 8/12: Base/easy 30 min run 3.07 mi, 34:32; Vinyasa yoga, 1 hour
Tues: 8/13: Base/easy 50 min run Rest
Wed 8/14: Rest 4.34 mi, 48:19
Thurs 8/15: Recovery 45 min run 2.5 mi, 30:15; 20 min elliptical; lower body strength training
Fri 8/16: Base/easy 50 min run Rest
Sat 8/17: 10 miles long 10.52 mi, 1:54

On Monday, I went to use a Groupon for a yoga studio in Carrollton, I had used one there before previously and really liked the studio. Unfortunately, I didn't read (well, didn't pay attention to) the fine print that said it was for new students only. They let me use what I had paid towards a class card so I went ahead and bought a 20 class card. It was more than I would usually pay for yoga, but I really like this studio a lot and the card doesn't expire for a year so I have plenty of time to use it.

On Tuesday, there were patches of storms in Dallas. They looked like they would pass over White Rock before my group run, but right when I pulled into the parking lot, the rain started coming down in sheets accompanied by lots of lightning. The run was delayed about 30 minutes, but unfortunately Brandon and I had plans to meet up with Michael and our friend Scott so we had to abandon the run and head out.

Unfortunately, this wasn't the only day that the weather messed with my running plans! Friday morning, I got up early to get my 50 minute base run in. It was raining and when I checked the radar online, thunderstorms were headed my way. I probably could have gone out and done something, but instead I got back in the warm bed. Hey, sometimes a girl needs her beauty sleep!

Saturday's long run was great! The rain throughout the week had cooled the temperatures down and there was very little humidity. We had a nice big group and played a game our coach Steve called "leapfrog." We run two-by-two, so every mile or so, the two people in the back would move to the front of the group. It was a fun way to move throughout the group!

This week the forecast looks better, so I hope I'll be able to do all my planned workouts!
Sun 8/18: Detox flow yoga podcast (20 min); upper body strength training
Mon 8/19: 2.9 mi, 31:39
Tues 8/20: Base/easy 60 min run
Wed 8/21: Recovery 45 min run
Thurs 8/22: Rest
Fri 8/23: Base/easy 50 min run
Sat 8/24: 12 mi long

The August plank challenge is still going! I was supposed to hold a plank for 2.5 minutes on Sunday and made the mistake of doing it right after my arm workout. Ouch! I had to rest on my knees a couple of times.

Have a happy and healthy week!

Sunday, August 11, 2013

Dallas Marathon Training: Week 4 Complete!

Last week's planned and actual workouts:
Sun 8/4: Bike ride 8.56 mi, 45:24
Mon 8/5: Base/easy 30 min run 2.67 mi, 30:01; hot yoga (60 min)
Tues 8/6: Base/easy 50 min run 4.51 mi, 50:18
Wed 8/7: Rest (getting a sports massage)
Thurs 8/8: Recovery 45 min run 3.48 mi, 41:04; lower body upper body strength training
Fri 8/9: Base/easy 50 min run 4.52 mi, 49:30
Sat 8/10: 9 miles long 9.3 mi total

Tuesday happened to be the hottest day of the year (so far) in Dallas! There was a heat advisory in effect and I think with the heat index it felt like 105. Whew! My shirt from the Too Hot to Handle 15K had come in so I decided it would be a good day to wear it. I wasn't the only one!

Jessica and Brandon had the same idea!

On Saturday, I did something a little different for my long run. My friend Stacey and I had decided we wanted to go to the Run On social run because there would be Brooks reps there to let us test the new Glycerins and Ghosts. They had also planned to do part of the social run on the new Northaven Trail so I was sold! Because I needed to get in 9 miles total for the day, I decided to run the extra miles beforehand, starting from my house and ending at the Run On store.

Michael and I went to see Kathy Griffin Friday night and didn't get home until late so it was really hard to get myself up and out the door early Saturday morning! But I did 6.3 miles before the social run and then left from the store with the crew for our run (and changed into the new Brooks Glycerin 11's). We actually ended up only doing 2 miles and only a very small part was on the trail so I was a little disappointed about that. (Usually the social runs have a 3 mile loop.) Oh, well, the company was good! I did another mile to get in my total before I joined everyone back at the store. We visited and got some Brooks goodies (tote bag and sticker) and then Stacey, Katie and I went across the street to Panera for breakfast.

Sunday morning, I planned on going to my favorite hot yoga class because it would be my last chance to use my American Power Yoga groupon before my 90 days expired. Unfortunately, I woke up with a terrible headache so a challenging, heated practice did not sound appealing. Instead I did an easy podcast at home and really stretched my hips out.

I've been keeping up with my August plank challenge, today I was up to 1 minute! I am terrible about doing ab strengthening, but it is so important to keep your core strong in order to keep your running form even.

This week's plans:
Sun 8/11: Hip Opening yoga podcast (20 min)
Mon: 8/12: Base/easy 30 min run
Tues: 8/13: Base/easy 50 min run
Wed 8/14: Rest
Thurs 8/15: Recovery 45 min run; lower body strength training
Fri 8/15: Base/easy 50 min run
Sat 8/16: 10 miles long

Have a happy and healthy week!

Sunday, August 4, 2013

Dallas Marathon Training: Week 3 Complete!

I was so positive about week 3, but unfortunately it didn't start out on a good note. I've had some nagging shin/calf soreness for the last couple of weeks. On Monday morning's run, I realized it was really hurting and starting to feel like the beginning of last year's injury. So I took a couple of days off from running and got in some other forms of exercise, plus foam rolled and took the same anti-inflammatories my doctor prescribed last year.

Sun 7/27: Upper body strength training
Mon 7/28: Base/easy 30 min run 2.62 mi, 28:53; hot yoga (60 min)
Tues 7/29: Base/easy 50 min run Rest
Wed 7/30: Recovery 45 min run 1.15 mi walk
Thurs 7/31: Base/easy 50 min run 15 min elliptical; lower body strength training; Baptiste Power Flow Yoga podcast 20 min
Fri 8/1: Rest 3.56mi, 38:32
Sat 8/2: DRC Cross Country Relay race + extra miles for a total of 8 7.72mi

Saturday morning, a few of us met up at the DRC clubhouse to run to Norbuck Park for the Cross Country Relay Race. Brandon and I met up with Michael at the race, we each ran a 2-mile leg and then we ran back to the clubhouse (taking a slight shortcut due to time constraints). Thankfully, my leg was feeling pretty good!

We didn't have time to make shirts like last year, so we all wore the shirts from this year's Rock and Roll Half Marathon.

The race was really fun! Team Fall Risk did pretty well.
Total 55:23
Michael 20:41
Rebecca 17:47
Brandon 16:54

I have done that Norbuck Park loop so many times over the summer that at least I knew what to expect this year! I was able to keep a faster pace than I thought I would be able to do. After I got home, I put on compression socks and foam rolled. I think this helped, my leg is feeling good today (knock on wood).

This morning, Michael and I cross-trained by riding our bikes on the White Rock Creek Trail. I forget what a good workout biking is! My legs are definitely feeling it, but in a different way than running.

This week's plans:
Sun 8/3: Bike ride 8.56 mi, 45:24
Mon 8/4: Base/easy 30 min run; hot yoga (60 min)
Tues 8/5: Base/easy 50 min run
Wed 8/6: Rest (getting a sports massage)
Thurs 8/7: Recovery 45 min run; lower body strength training
Fri 8/8: Base/easy 50 min run
Sat 8/9: 9 miles long

I also started a 30-day plank challenge on the first, by August 30th I'll (supposedly) be able to hold a plank for 5 minutes!

Easy Summer Quinoa

I've been wanting to try making quinoa at home, but for some reason it has always scared me. I thought this recipe would be a good way to try it at home. Plus it had most of my favorite summer veggies.

Yum! The quinoa was very easy to prepare and the rest of the dish came together very quickly. I think it will make great lunch leftovers, too!

I didn't add any wine and the sundried tomatoes I had were dried, not packed in oil. I also took the suggestion to use veggie broth because I wanted it to be a vegetarian recipe (and it's easy to make vegan simply by leaving off the cheese). It might even be good with some beans added!

Easy Summer Quinoa

Serves 4

scant 1 cup chicken or vegetable broth
1/2 cup quinoa

2 Tablespoons extra virgin olive oil
1 large shallot, chopped
3 cloves garlic, minced
pinch red pepper flakes
2 cups chopped kale (about 1/2 bunch – I used lacinto kale)
1 small zucchini, chopped
salt & pepper
2 ears sweet corn kernels (about 2 cups)
1/4 cup sundried tomatoes packed in oil, cut into strips
1/4 cup white wine
1/2 cup peas
1/4 cup chicken or vegetable broth
1/4 cup fresh basil, chopped
shaved or fresh grated parmesan cheese, for topping


Bring scant cup chicken (or vegetable) broth to a boil in a small saucepan. Rinse quinoa very well in a fine mesh sieve under running water (quinoa is coated in a natural, bitter coating that needs to be rinsed off) then add to saucepan, place a lid on top, turn heat down to medium-low, then cook until quinoa is tender and broth is absorbed, about 15 minutes. Set aside.
Heat olive oil in a very large skillet over medium heat. Add shallots then saute until tender, about 2 minutes. Add garlic and red chili pepper flakes then saute for 30 more seconds, stirring constantly. Turn heat up to medium-high then add kale and zucchini. Season with salt and pepper then saute for 2 minutes. Add corn and sundried tomatoes then saute for 2 more minutes.
Add white wine then scrape up brown bits from bottom of skillet with a wooden spoon. When wine is nearly gone, add peas then stir to combine. Add chicken broth and cooked quinoa then cook until broth is absorbed. Remove skillet from heat then add basil and stir to combine. Taste then add salt and pepper if necessary. Serve topped with freshly shaved or grated parmesan cheese.