Wednesday, March 31, 2010
Tuesday, March 30, 2010
To get to know me a little bit better, here are 2 random facts about myself:
1. I'm rarely ever sick with a cold or flu but I tend to be injury prone or have some other random serious illness that requires serious medical attention. Not including when I was born or getting my wisdom teeth out, I have either been hospitalized, gone to the ER, or put under 7 times. Just to name a few:
- Stitches in my forehead (ran into the corner of the bathroom door thanks to my brother shutting it in my face just as I was running into the bathroom)
- Tonsils & adenoids removed (I had strep throat ALL.THE.TIME when I was younger)
- 3 pins in my left hip (stress fracture from running...yes, I'm aware I have the hip of an 80 year old woman)
- Broken big toe (dropped 45 lb weight plate on it while working at the YMCA)
- Hospitalized for almost a week my sophomore year of college because of food poisoning; it was the worst pain of my life thus far and my stomach has never been the same since (thanks UD dining hall!)
- Extranavicular bone in my left foot removed (crutches for 7 weeks, walking boot for 2.5 months)
- Broken hand (fell while running)
Apparently about 20% of the population has this but it doesn't bother most people. Mine was so large it was painful because my tendons were stretched too far over the bone.
2. I have flown on an airplane 39 times and none of these include work/business trips. I feel like this is a lot for only being 26 years old but this is what happens when a lot of my family lives 1000+ miles away. And yes, I have actually kept track of this since I was younger. I already have 3 more trips planned in the next 6 months too including Boston, Portland, OR, and overseas for a Mediterranean cruise!
Monday, March 29, 2010
Monday: 1 hr elliptical (tempo); lifted total body
Tuesday: 30 min elliptical, 45 min spinning; core
Wednesday: 45 min elliptical
Thursday: 45 min elliptical; total body circuit with cardio
Saturday: 3 hr elliptical (a little over 24 miles)
Sunday: taught 20 min core & taught 50 min spinning
TOTAL: 0 miles
Sunday, March 28, 2010
Saturday, March 27, 2010
16 0z. container of cottage cheese
1/2 cup grated Parmesan cheese
1 box frozen chopped spinach (thawed & drained)
9 uncooked lasagna noodles
28 oz. jar spaghetti sauce
3 cup shredded mozzarella cheese
1. In a medium sized bowl, combine cottage cheese, Parmesan cheese, and spinach. Set aside.
2. Place 3 lasagna noodles in a greased 9 x 11 baking dish and cover with 1/3 spaghetti sauce, 1/3 cottage cheese mixture, and 1/3 mozzarella cheese.
3. Layer 3 more noodles and repeat the same mixture 2 more times, ending with mozzarella cheese on top.
4. Tightly cover the dish with foil and bake for 1 hour at 350 degrees.
5. Let stand for 15 min before cutting and serving.
We didn't really do much last night, just hung out and watched the OSU vs. Tennessee basketball game. I think I forgot to mention that when I bought my laptop & printer a couple weeks ago, Todd also ordered a mini laptop for half price. He brought it over last night so I could see it. It's so tiny!
Friday, March 26, 2010
When I cross train, I like to use the elliptical because I think it best mimics the motion of running without the constant pounding of running. I know swimming or pool running is great too but I don't have access to one. There are tons of different types of ellipticals so maybe whenever I mention I'm doing the elliptical, you have a picture in your head of what machine I'm using but really I'm using a different one. I know I'm always curious what type of elliptical someone is actually using when they say they did the elliptical for their workout. So, first things first, here are the 3 different types of ellipticals I use at my gym:
- Long run on the elliptical would be a steady, consistent speed for 90+ minutes
- Intervals would involve bursts of speed (based on time, not distance)
- Tempo would be increased speed for an extended period of time
- Hills would involve adding a lot of resistance and/or increasing incline
All cardio machines have either a quick start button or a manual option as well as different programs to choose from so depending on my workout, I'll either manually adjust the resistance or choose a program that automatically increases it throughout the workout. Here are some examples of what I've been doing the past couple weeks:
- 2 hr long run on the Life Fitness elliptical: I used the manual program & kept the resistance between 8-12 (out of 25) and the speed between 8.0-8.5
- 60 min tempo on the Life Fitness elliptical: I used the manual program & kept the resistance between 7-10 (out of 25) and the speed between 8.5-10.0
- 30 min hills on the Precor EFX elliptical: I used the hill program where every 1 min the resistance would increase or decrease to simulate a hill; the resistance started at 1 (out of 20) for a warmup and at some points it would go as high as 18
- 45 min intervals on the Precor EFX Elliptical: I used the interval program where every 2 min the resistance would increase then decrease back to where I started (i.e. 2 min on level 6, 2 min on level 12, 2 min on level 6, etc.) and I also increase speed when the resistance increases
Besides the elliptical, I will occasionally take a spinning class (besides the one I teach on Sunday mornings) just because I know I will work my butt off doing it and it's a good combo of speedwork and endurance. I will also do the stationary bike but I get bored very easily with this so I try to limit it. If I do use the stationary bike, I will do intervals with 3 min easy-moderate resistance then crank it to moderate-heavy resistance for 2 min and repeat a bunch of times.
Although sometimes I don't mind cross training because it really does help me recover and gives my legs a bit of break, I'd much rather be outside running everyday!
Thursday, March 25, 2010
I bought this book last year in Boston at Bill Rodger's running store the day after the marathon. It talks a little bit about the history of the marathon but has a lot of anecdotes from personal experiences during the race. Part I is an intro section leading up to race day. The reason I'll be reading one chapter everyday until April 19 is because part 2 describes each mile of the race in its own chapter so today I already read about mile 1 and in 26 days, I'll be reading about crossing the finish line. Since I ran Boston last year, it's cool reading through the book trying to remember parts of the course it's describing. It also makes me very nervous to think about the race. In fact, I was actually getting butterflies reading about the start of the marathon and mile 1.
Like I mentioned yesterday, I had to be at work at 3:45am but on the bright side, I was done by 12:15pm...and that included my workout! Since we only had a couple police officers to fitness test, we were done around 5:30am and our normal workday doesn't start until 7:30am. Since we had a couple hours to kill and needed to stay awake, my coworker & I left to go to the gym to get our workouts in. Yes, we were basically getting paid to work out. I had another great elliptical workout but the best part was when I did my total body circuit afterwards. I added some cardio in between every few strength training exercises by doing jump rope, jump squats, and mountain climbers and the jumping up and down didn't bother my leg at all! I'm very very happy about this! Looks like I should be back to running by this time next week.
Wednesday, March 24, 2010
Todd emailed me one day at work because he had found a really good deal at Dell for a new laptop. When it comes to a big decision like this, I like to take my time in deciding to make sure I'm buying the right thing, but I had to decide by that night in order to take advantage of the deal. Since it was a great deal (almost half price), I couldn't pass it up and went ahead and ordered it. I also ordered a wireless printer for almost half price. One week later, I had my new laptop & printer and I absolutely love it! It's very light weight, thinner, and sleek looking. My other laptop always made a humming noise, kinda like it was working really hard to run, and this one makes no noise and runs a lot faster.
Tuesday, March 23, 2010
Besides the obvious things I can't live without like my family, friends, Todd, water, food, etc., the top 2 materialistic items I can't live without are:
Monday, March 22, 2010
Monday: 75 min elliptical
Tuesday: 45 min bike; lifted total body
Wednesday: 45 min elliptical; lifted core
1 hr hike @ Highbanks Park w/ Em after work
Thursday: 35 min bike; total body circuit w/ Em
Saturday: 2 hrs elliptical (almost 16 mi)
Sunday: taught 2o min core & taught 50 min spinning
TOTAL: 0 miles
Sunday, March 21, 2010
We hung out for a few hours just talking and catching up (and watching Shimmer's cute kiddos). I really miss hanging out with these girls and it's funny that now instead of talking about what party we're going to go to or how stressed out we are about school, we're talking about marriage and kids. Definitely a sign that we're getting older! I had a great time visiting with them though.
Todd & I after dinner
Yesterday morning, I woke up bright & early to do 2 hours on the elliptical since I was suppose to run 14 mi. My 2 hrs on the elliptical ended up being close to 16 mi but obviously that's not equivalent to getting outside and running. If I didn't get so bored, I could've gone a lot longer than 2 hrs.
Since Jay's house is up for sale (where Todd lives), Todd and his roommate frequently have to be out of the house when there are showings, which is super annoying & inconvenient for them. Todd hung out at my apartment Saturday afternoon setting up my laptop and doing his taxes while I went and hung out with Shimmer & Dana. Afterwards, I went and babysat for 5 hours.
We don't really have anything big planned for today. I had my yearly review at the gym this morning as my boss watched me teach my core class. The past 2 years, she's watched & reviewed my spinning class but today she watched my core class. It's always a little nerve wracking knowing my boss is watching but it went great. She gave me a hug afterwards and told me it was one of the best core classes she'd seen and she was very proud of me. Not to toot my own horn, but I was ecstatic about this! It's nice to know I'm actually doing a good job.
I think this afternoon Todd & I are going to go furniture shopping for a couch for his new apartment he moves into next month. We'll end our weekend, which went by super fast, making dinner and watching a movie.
Friday, March 19, 2010
1 game went into 2OT
9 of the 16 games were decided by 5 points or less
A #14 seed beat a #3 seed and a #13 seed beat a #4 seed on a last second shot
AND Kentucky won by 29 points and had the largest margin of victory (I’m just sayin’….)
Yes, this is why I love college basketball. This is why I love March Madness. And this is only from the first day of tournament play.
On a different topic, I feel like since I haven’t been running the past week I don’t really talk about my training for Boston because, let’s be honest, running workouts are more exciting than cross training workouts. Today was a rest day in preparation for a 2 hour date I have with the elliptical tomorrow morning. Let’s hope for something good on TV at 7am!
In terms of my “injury," I've been up & down all week about how my performance will be in Boston. I’m really nervous to go 5+ weeks without running and then try to break 3:30—probably not gonna happen. I’m really hoping to run a few times during the last 2 weeks of training, which unfortunately should be when I’m tapering.
I decided to look back in my running log from last year (I've been keeping a running log since 1998 when I started running cross country in high school) to compare & see how long I had to take off for a similar injury I had in my other leg in October. Let’s just say I wasn't exactly smart about it 6 months ago because even though it hurt, I would take a few days off then try and run again, which in reality, just kept making it worse. Three weeks after I initially went to the doctor and he told me to stop running, I went back again and everything was healing nicely so I was allowed to start walking briskly and then start running if my leg didn't hurt. I gave myself about another month on top of that because I wanted to make sure everything was healed before I started training for Boston. In total, I took about 6 ½ weeks off.
The good news after reading this in my running log is that this time around my leg doesn't hurt as bad as it did 6 months ago and I haven’t tried to keep running on it. So what does all this mean? Hopefully it means that I should be able to start running 3 weeks after my leg started hurting which would put me at April 1. Fingers crossed! And if worse comes to worse, Boston will be 5 ½ weeks after my leg started hurting so even though I might be running slow (or not as fast as I’d like to be), my leg shouldn't hurt during the 26.2 mi race.
Have a great weekend!
Thursday, March 18, 2010
Like most books I read, it was a fun, easy read with a great cast of characters. I was rooting for Valentine the whole time to be successful in her family's company but also in romance. The ending was a bit predictable but good. When Valentine and her grandmother travel to Italy, the author does a great job of describing Italy and it makes me very excited to go there in September for the first time. The second book in this trilogy, Brava, Valentine, recently came out and I can't wait to get my hands on it.
Wednesday, March 17, 2010
Since Todd & I eat out a few times a week and like to go different places around town, such as the zoo, Ballet Met productions, the movies, Zoombezi Bay, etc., we thought why not try to save some money too by buying this book full of coupons. I'm seriously in love with it. I'm also aware I feel old by buying a giant coupon book. There are hundreds of restaurants listed and most coupons are for buy one meal, get one free so we'll have paid for the coupon book itself in one use. If you tend to go out to eat at least once a month with your signifcant other or friends, I highly recommend looking into buying this. You can check out all the coupons online first to see if you'd go to the restaurants & places listed. In fact, Todd & I are already planning on using it on Friday night when we go to Claddagh's for fish & chips...buy one, get one free of course!
Tuesday, March 16, 2010
So where does this put me? I'll be toeing the line at 10:30am because I missed Wave 1 by 27 stinkin' people which probably means I missed it by 1 or 2 seconds. The cut off between waves is at bib number 14000. Last year, I just barely squeaked into Wave 1 but since I was running with my friends, we all started in Wave 2. I was a little disappointed because I really wanted to start at 10:00am this year for a couple reasons: 1) I can hardly eat anything before a marathon (basically half a Cliff bar) so by starting earlier, I would finish earlier and wouldn't be as hungry (yes, my main concern is food, if you know me pretty well, you already knew this) and 2) I feel like I'm kinda fast if I can run in Wave 1 because that's where all the fast people are, right? After some thinking though, I realized I probably have the best start in Wave 2 for a few reasons: 1) The waves are also broken up into corals per 1000 people so I'll be starting in coral 1 so once the gun goes off, I'll be starting the marathon and don't have to wait 10-15 minutes to actually cross the start line and 2) the Athlete Village where you hang out before the race will clear out a little bit after the first wave leaves which means shorter lines for porta potties. It's the little things in life, isn't it?
No running for me still but I've been living in my compression sleeve so hopefully that's working a little bit. I know this isn't going to fix itself overnight, especially if it's the first stages of a stress fracture, but I'm hoping 5 week is enough time to make it manageable. So, it's just cross-training for me. Yesterday was 75 min on the elliptical (or 10 elliptical miles which is what I was suppose to run) and today was 45 min on the bike with strength training. Tomorrow will be a cross-training double with elliptical and core in the morning before work and another cardio session after work with Emily. Please continue to think good thoughts for me!
Monday, March 15, 2010
Monday: 6 mi (progression run; 8:06 pace); 30 min elliptical
Tuesday: 15 min ellliptical; lifted total body; 45 min spinning
7 mi easy (8:19 pace) w/ Sara after work
Wednesday: 45 min elliptical; lifted core
8 mi (3x1 mi @ 7:27, 7:19, 7:21) after work
Thursday: 30 min bike; lifted total body
1.5 hr indoor rock climbing w/ Todd after work
Saturday: 60 min elliptical; 2 x 45 min spinning classes back-to-back (total workout time 2:30)
Sunday: taught 20 min core & taught 50 min spinning
TOTAL: 21 mi
Sunday, March 14, 2010
Last night, Todd & I had planned an evening at the Funny Bone Comedy Club with 15 of our friends. We went to an early dinner at Bar Louie before going to see Jim Breuer, who is known for being Goat Boy on SNL as well as starring in Half-Baked. The show was pretty funny although not as hilarious as I expected. Still, I was laughing a majority of the time so I'd say it was a success.
Saturday, March 13, 2010
1 lb green beans
1 pint cherry tomatoes
1 package (16 oz) potato gnocchi
1/2 cup pesto
1 cup bite-size cubes of fresh mozzarella
Freshly grated Parmesan
Set a large pot of water over high heat. Heat a large skillet or saute pan over medium heat. Add the olive oil and green beans to the skillet and cook for 3 minutes, then toss in the tomatoes and continue to cook until the green beans are tender (but still crisp) and the tomatoes are browned on the outside. Remove from the heat.
Salt the water after it reaches a boil. Drop the gnocchi in and cook until they float to the surface (4-5 minutes). Drain and add the gnocchi to the pan with the green beans and tomatoes. Stir in the pesto and mozzarella. Divide among 4 warm plates or bowls and top with a bit of grated Parmesan.
Friday, March 12, 2010
Wednesday, March 10, 2010
They start off by introducing the runners the documentary will focus on which includes a marine, a man with a prosthetic leg, a 68 year old man, and the current course record holder. They also showed some of the training they do to prepare and it includes running in a sauna for hours on end as well as running on a treadmill, layered in clothes, with a dryer hose blowing heat on them. Many people who run this are just trying to become an "official" finisher, someone who completes the 135 mi in under 60 hours while others are trying to earn the cherished prize, the Badwater belt buckle, by finishing under 48 hours.
The documentary follows these runners (and their training crew helping them on their journey) from the enthusiastic first 15-20 miles, to the painful miles in the middle of the night, to the tears of joy at the finish line. Some of the racers go through agonizing pain during the race with dehydration (just imagine running in 125 degree weather for hours), stomach issues, as well as severe blisters on their feet and toes. Trust me, some of it can be graphic but incredible what they overcome just to finish. At some points, racers are literally laying on the side of the road in so much pain you don't think they can go any further, but they pull through.
If you think running a marathon is crazy, then these people are absolutely insane. These people are running more than 5 marathons in a row! It was amazing to see how strong the human body and mind really is. Because it was such an inspiring film for runners & non-runners, I would definitely recommend watching it.
Tuesday, March 9, 2010
This morning I did a 15 minute warm up on the elliptical with a few strength training circuits followed by a 45 minutes spinning class. Since Sara is in town from Pittsburgh, I met her after work for an easy 7 mi run (8:19 pace) in Dublin. It was nice to run with her as well as catch up with what's been going on. Kinda like killing two birds with one stone. Tomorrow will be a 10 mi run with some tempo miles thrown in. Since I will have run 3 days in a row, a rare occasion for me, I'll be cross training the rest of the week before my 20 mi long run on Saturday morning.
Monday, March 8, 2010
Monday: 8 mi (7:44 average pace) w/ 6 x 800 between 3:28-3:34
Tuesday: 30 min elliptical; total body circuit
Wednesday: 10 mi (2 mi warm up, 6 mi tempo @ 7:31 average pace, 2 mi cooldown)
Thursday: 6 mi (easy w/ 2 x 800 @ 3% grade @ GMP); lifted total body & core
1.5 hrs indoor climbing w/ Todd in the evening
Saturday: 16 mi in 2:12:51 (8:18 pace)
Sunday: taught 20 min core & taught 50 min spinning
TOTAL: 40 miles
Next week I plan on running 42 mi, ending with a 20 mi run on Saturday, before taking a cut back week.
Saturday, March 6, 2010
My sherpa, Todd, getting ready to ride with me
Todd was wonderful riding next to me and even riding ahead to stop and get my gatorade & sport beans ready for me as I ran by. The bike path (or trail) I run along is pretty flat but getting to the path from my apartment is perfect for Boston training. From about mi 2-3.5, there's a long steady decline (similar to the first part of Boston) which means running back home from about mi 12.5-14, there's a long steady incline. The last mile I also have to run over a steep quarter mile long overpass which is tough. I killed the last mile though and ran it in 7:47! Awesome run all the way around. Now it's time to enjoy some pancakes and a nap.
Friday, March 5, 2010
4:30 am: Wake up & head to the gym (either my apartment gym if I'm just running or the gym I teach at, Lifestyle Family Fitness, if I'm cross-training or lifting)
4:50 am-6:15 am: Run & workout
6:15 am: Back home getting ready for work
7:30 am: Work day begins (unless it's my week to go to the local fire station to put the firefighters through a workout in which case I don't have to be there until 8:30am....which means a longer workout!)
8:00 am-12:30 pm: Fitness testing firefighters & police officers; fitness testing includes body composition, VO2max testing on the treadmill with EKG interpretation, sit & reach, sit ups, chest press, and leg press
1:30-4:00 pm: Finishing out the work day with hopefully more fitness testing but some afternoons can be slow so it consists of making workouts for the firefighters I train (or sometimes workouts for myself), working on any projects or presentations we have coming up, making reminder appointment phone calls....or even reading a book, which is how I read so many books
4:00-5:30pm: On my way home from work, I'm usually running some sort of errand whether it's to the grocery store, the library to pick up books I have on reserve, or to waste lots of money at Target
5:30-6:30pm: Checking email, reading other blogs, making & eating dinner
6:30-9:30pm: Typically spent watching a couple of the many tv shows I have dvr'ed (I hate commercials and refuse to watch shows live, unless it's a sporting event), reading, getting stuff ready for the next day and talking to Todd before heading to bed
If Todd & I are hanging out during the week, my evening will be slightly altered depending on what we have planned (movies, going out to dinner, indoor rock climbing, hanging out with friends, wine tastings, etc). We usually try to eat dinner together though if we are hanging out.
And there you have it, the exciting life of an Exercise Physiologist!