I &hearts The Stick

Forget Anne Bancroft...The Stick is a miracle worker. Who knew that a 17-inch piece of segmented, space-age plastic could solve all the world's problems??!! :)

This week my calves have been tighter than Tyra's weave. Seriously, it's been hard to walk and it's causing my hammies to tighten as well! I may or may not have gone a little crazy with my calf raises on Monday during my strength training workout. Whatever the cause, no amount of stretching has eased the pain.

Then I became an expert at using this:

Lo and behold it loosened my calves, quads, and hammies for some much needed relief. I'm carrying it with me everywhere now--I used it 3 times in my office today (and of course had to explain to my boss and a coworker what the heck I was doing). :)

I am bound and determined not to let ANYTHING interfere with my training!

Guns 'n Ammo

Dad took me to the new gun range here in town today (I took the day off work). It was a gorgeous day and beforehand I did some much needed weeding in the yard. So, I haven't shot a gun in about 6 years, since Mom and Dad lived on some land in Cleveland, Texas. I was a little fumbled at first, trying to remember my grip and get comfortable. Dad had about 4 guns he wanted me to try (he is a licensed dealer and jack-of-all-trades). Even though my arm still hurts (can you say, flinch?) it was SO. MUCH. FUN. I am totally addicted to it and plan to keep practicing and take a few classes. Expect many more posts about this subject!

We had a great afternoon (as usual). Now, about this weather...

The last few days have been clear, sunny, and between 60-70 degrees. Tomorrow is supposed to be the first day of Spring, glorious Spring. But here is our forecast:

Do you understand what that graphic represents?? SNOW. IS ON THE WAY. AGAIN. Life smack dab in the middle of the USA is wacky for sure!

Later, tators

St. Paddy's Great Race of the Great Plains

Date: 3/13/2010
Time: 10:15 am
Location: Lake Hefner
Temp: 53 degrees, sunny and windyRoute: 8K, flat course along the lake

The weather was beautiful and it was a fun Saturday morning. The above picture was my view the entire time. For some reason this race started later than most but I certainly didn't mind since I was able to sleep in a bit! I had never run along Lake Hefner before and it was so pretty. There are trails all along the lake and I always see people running, walking the dog, biking, etc. Well, I am already planning to run there more often, especially as the weather warms up. Okay, on to the race. Because it was a St. Paddy's race, everyone was encouraged to wear green and there was even a contest for those dressed as a leprechaun (the sponsors gave away iPods to the top 3 costumes). I wore a fun shirt with lots of Irish-saying buttons, some green beads, and a big green ribbon in my hair. I had gotten there early and had plenty of time to warm up. I walked and jogged a good 10 minutes before start time. Finally we all gathered behind the start line...there were maybe 250 people there? It wasn't a lot and thankfully we were not clustered. I was able to start running and not worry about weaving my way through anyone. Although, maybe I didn't have to weave through anyone because they were way ahead of me. :)
I felt a little like I was starting too fast, but found another gal about my size and we stayed together, pacing each other for about the first 2 miles. I had my music on, kept in touch with my breathing, and just enjoyed the view. Unfortunately, we looped around and could see the front of the pack (i.e. all the fast people) coming back our way as they looped around. I just don't like those kinds of routes because it makes me feel even slower. But I kept smiling and kept running. By mile 2 I was a little tired...I'm not a morning runner and don't have all that much energy in the AM. This was one of those runs were a lot of mental "talking" got me through. I had my play list going in my ears, but honestly, I don't remember much of the music. I thought a lot about the upcoming half-marathon and tried not to psych myself out. I was constantly surprised at my pace and kept thinking "slow down, or you'll never push through the end." But I really never slowed down.

Here's where I start to dislike this particular race. Though it was a gorgeous route, the organization of the race was poor. There were water stops up to about mile 2-2 1/2. THEN I NEVER SAW ANOTHER ONE. Come on, I don't even start to get thirsty until about mile 3 or 4. But nothing. I was really tired and thirsty. I struggled during the last mile and had NO energy. I was having to THINK about running and concentrate on my form. Normally I don't have to think about this as I am just out there enjoying the run. But I'm pretty sure not eating enough beforehand and not eating a very good dinner the night before (pop tarts, anyone?) certainly hindered my performance. I crossed the finish line and was so happy to PR this race. BUT I wanted some water ASAP. Some guy was hounding me for my chip (which I didn't have for this race) and I asked him where the water was. Normally, someone hands you a bottle of water after you finish a race. Not only did no one offer me water at the finish line, but there was NO water left anywhere. I asked THREE "official race people" and they acted like it was no big deal but there wasn't any water.

Granted, I was not a fast finisher and most of the 'elite' runners were already eating pizza and drinking green beer. They were all waiting on the trophy ceremony when I crossed the finish line, dying of thirst. I was so angry and tired at that point that I cursed under my breath, shook my head in disgust, and promptly walked to my car to leave. Not having water for EVERY race finisher is a no-no. I paid my $20 for the race and that should include water...at least a Dixie cup! All in all, it was a neat race location and a personal best for me. But other than that I was not impressed.

Here is a frightening post-race picture...

Official Garmin data:
5.02 miles
59: 48

Splits:
Mile 1 - 11:42
Mile 2 - 11:29
Mile 3 - 11:45
Mile 4 - 12:21
Mile 5 - 12:09

3.14159265358979323846264338327950288

Happy Pi Day!

Math rules...

Boogie Shoes

For your listening pleasure on this gorgeous Friday!!

Kickin' A and taking names

After 5 days off, I am back to the world of running. THANK GOD.

I enjoyed a beautiful 5-mile run last night. I discovered a new trail and despite one long hill, it was A-M-A-Z-I-N-G!! Other than a side stitch I felt NO pain in my right leg whatsoever. I was stoked!! I was only going to do about 3 miles, but I just kept going because I felt great. Here is the playlist I listened to jammed out during my run. Yes, my tastes are...eclectic. And no, you didn't misread...that says "Xanadu" :)

(you may have to click on the image to see it--not sure why it's so small)

Sidelined

Alas, I did not run the 10k last Saturday. For 4 straight days I followed the R.I.C.E. method for healing my shin splint. I kept an Ace bandage on it and iced it several times a day. Friday night I picked up my race packet just in case I was able to run...I got on the treadmill and walked cautiously for about 15 minutes. Unfortunately the pain was still very real. I was pretty grumpy for most of the weekend and may have indulged in a bit too much of chocolate and pizza.

But this is a new week! Last night I followed my regular weekly workout schedule and did 5 miles of indoor cycling plus my weights/abs workout. And it felt great!!!! So far so good with my right leg. Tonight is supposed to be a 4-miler on the trails but I'm just going to take it slow and steady. I'm hoping for no pain at all but we shall see. My next race is the Run the Boulevard 5k which will be an easy, fun run later in the month. But the 1/2 marathon looms, closer and closer...eek!

In other news...despite the massive downpour we received yesterday, the weather has been beautiful. Spring is definitely making her way to our fine state. I even have some pretty yellow daffodils blooming in the yard. Hello, sunshine, and welcome back!!

A trip to the Mojo Store

Lately I've been feeling a little down about my running progress...I've been getting really nervous about the 1/2 marathon. Running has been tougher the last few weeks, maybe from the cold weather and the damn hills in this town. I realized last week that I was running too fast...this 1/2 marathon training is more about slowly increasing my distance and NOT improving my pace just yet (good advice from one of my online running buddies, Jason). I've also been feeling more aches and pains than usual. My stride has begun to feel awkward and I know my form is in need of improvement. All of these things have affected me mentally. I started feeling defeated, worn out, and a little lost.

Last night I hit the trail for a 4-miler. I tried out a new area and ran through some pretty neighborhoods. The weather was in the 40's and clear. I was wearing my new running tights and they are awesome! The run went really well and seemed to fly by...I'm guessing because I was paying attention to my route and not how tired I was. I did notice a pain in my right leg, between my shin bone and my calf muscle. I have also noticed lately that I seem to be curling my toes inside my running shoes. So after my run I decided to stop by a specialty running store in my neighborhood. It's called Elite Feet and they are THE BEST. I can remember not wanting to go inside when I needed new shoes a year ago...I was overweight and felt so embarrassed. Ridiculous, I know. But I finally went in last night just to ask if perhaps I needed a smaller size shoe (since I've lost a lot of weight I figured my feet may have gotten smaller). Well, I ended up getting a full foot analysis! It was really cool--they know what they are doing. The gal messed around with my feet/toes, assessed my old shoes and the tread wear patterns, and she watched me walk. Turns out my shoes totally sucked!! She put on a few different pairs of shoes and had me run outside of the store to see how they felt. It was so nice to have someone wait on me like that, using a shoe horn and everything! :) And the shoes were so comfortable. I ended up buying a pair that I would have never picked out for myself!! You may remember when I boasted of some new running shoes not long ago...well, those will now be walking/everyday shoes. But these babies will be on my feet every time I run...Mizuno Wave Creation.

I discovered I have not been stretching correctly either. I told her I suffer from shin splints. And she proceeded to explain things to me. The pain in my right leg is what she called a "true shin splint." Most people confuse the pain in the front part of the leg as being a shin splint. But a true shin splint causes pain on the front inside of the shin bone, which is what I've been feeling lately. So when I feel pain on the front part of my leg, it means I am simply not stretching my calf muscle enough. But the new pain between the calf and shin bone is a shin splint. She showed me how to properly tape up my right foot. As soon as I stood up I couldn't believe what a difference 2 little pieces of tape could make! Here is the lovely picture...oh, and the lack of a pedicure is just part of being a runner! And if you're curious about my peculiar pinky toe, read this.

I can't wait for a my run tonight even though it's only 2 miles. I'm excited again about running and my training. I seem to have gotten my mojo back!

My first Green Monster

If you don't know what a Green Monster is, check out this site. I've seen them on some of the blogs I follow and how food bloggers rave about them. They sound kind of gross (and don't look all that appetizing either) but I must say they aren't bad. I chose the Virgin Green Monster recipe and next time will definitely be adding more fruit for sweetness.

Virgin Green Monster

1 c organic baby spinach
1 c 1% milk
1 t Flax oil
ice

It wasn't so bad...mostly it tasted like a banana milkshake which to some would be great but I need more flavor. I also wanted it more icy so I'll be using a frozen banana next time. I'm currently on a major red grape kick right now so I'm thinking of adding those...they will for sure add some sweetness to it! I may also add some greek yogurt for more calcium. All in all I'm impressed with the Green Monster craze and am happy to be onboard.

Just say no to Sea World

Here is the headline from this article: "Do 'Killer Whales' belong in theme parks?"

Duh.

The answer is no. And the sooner people realize this, the better. Leave these animals in their natural habitat. The only time we need to intervene is when we can offer positive care (i.e. if one washes up onshore and we may help it back to the water).

I am sorry for the trainer's family for their loss. But it's about time Sea World was shut down and learned that there is NO NEED to train whales (or dolphins for that matter) to act like dogs.

Just my opinion.

Ice Bath (Attempt 1)

FAIL.

After my 5 mile run Sunday and 3.5 mile run last night, my legs were feeling pretty sore. I know that icing after a run is a good idea to help with recovery...I often use frozen veggies to help with my shin splints. And I know that cool water (versus hot) is better for soothing muscles. According to Runnersworld.com,

"cold water constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body."

Many moons ago (when I still lived with my parents in my hometown), I would go for a long run and, due to the Texas heat and humidity, I would literally walk right into the pool after my run. Of course, I took off my shoes and headphones first :). I noticed even then how cool water made my legs feel soothed and less achy. But that was then. And that was in Houston weather.

The temp yesterday during my run was 38 degrees with a cold, dry headwind. My nose was running like crazy (per usual) and I've been sneezing ever since. Needless to say, I was NOT in the mood for an ice bath last night. But after reading up on it, I learned that a hot shower or bath is really not the best for thing for my muscles (hot water increases blood flow, muscles become even more inflamed). So I prepared for my first ice bath. I put on a comfy sweatshirt and some bike shorts, made a hot cup of tea, and headed to the bathroom. I began to fill up the tub with cold tap only (this time of year I don't NEED ice with how cold our water is). I set one foot in there and said, "No way!" I gulped down my tea, stripped out of my clothes, and jumped into a steaming shower. Elite athletes would call me a wimp. But it took a 10 minute hot shower PLUS sitting in a hot bath for 5 minutes just to get warm again. I popped some Advil and slept like a baby for 8 hours straight...but my legs don't feel all that great today.

Check back with me after the first hot run of the spring/summer season...I'll be more ready to take the plunge then.

Spay Day 2010

Four million cats and dogs--about one every eight seconds--are put down in U.S. shelters each year. Often these animals are the offspring of cherished family pets. Spay/neuter is a proven way to reduce pet population, ensuring that every pet has a family to love them.

Humane Society of the United States

A Runner in Training: Breakfast

I call it my mega-breakfast. It's very filling and healthy. I don't eat this every morning, but at least 3 times a week. I sometimes have it for dinner!

1 egg
1 egg white
I whisk these 2 together with a pinch of kosher salt and a splash of milk (I think the milk really makes them fluffier). I scramble them over medium to medium-high heat but don't really mess with them much. Near the end of cooking, I toss in some cheese and fresh salsa.1 Oroweat sandwich thin
1/4 c reduced-fat cheese
1/2 c fresh salsa
1 banana, cut into bite-sized pieces
1-2 T reduced-fat peanut butter

Notice the brown spots on my eggs?? Jenbob likes her eggs very well done ("George likes his chicken spicy!"--name that sitcom--). They are done on the outside but fluffy, creamy, and cheesy on the inside. While the eggs cook I toast a sandwich thin and either slice up a banana with pb OR I make a protein shake (1 scoop chocolate protein + 1 c low-fat milk). I top the toasted bread with the egg/cheese/salsa mixture and fold it over to make a massive sandwich. Delish. Keeps me full for at least 4 hours.

Total meal ~ 400 cal, 12 g fat, 10 g fiber, 26 g protein
(This may seem like a lot of fat to most of you...but remember, I am training hard and exercising 6-7 days a week. Most of the fat comes from the cheese and the peanut butter, but they also have the protein that I need to sustain my workouts)

Product Review: Jell-o Mousse Temptations

I've been a fan of chocolate mousse since I was about 5 or 6 years old. I rarely have it though because I don't make it and don't usually look for it anywhere. But when I saw this product at the grocery store I thought I would give it a try! Even though it is made with an artificial sweetener, I decided that its small portion size was worth it.

Jell-o Mousse Temptations
Chocolate Indulgence
$2.50 (six-pack)
1 serving = 1 container
60 cal, 3 g fat, 2 g protein, sugar-free, 1 WW point

The Verdict: Amazing! I love the light and airy consistency and deep chocolate flavor! The serving size is a perfect way to satisfy a sweet craving. Many products with artificial sweeteners often have a fake, too-sweet taste, but not these little guys!

A+

A Runner in Training: Lunch

Sure, it may look a little plain and boring. But this lunch is fantastic. I've had it everyday this week. Lunch and breakfast are my 2 biggest meals and I try to pack in as much protein and as many veggies as possible. I have a salad like this at least 4 times during the workweek. I just buy a huge tub of the organic spring mix and keep it in the fridge at work. I also keep my favorite dressing at the office AND at home (Newman's Lite Balsamic). The cherub tomatoes are of course a must.

3 oz grilled chicken breast (I cheated--it's frozen--see below)
1 1/2 c broccoli (also frozen--see below)
2 c mixed salad greens
2 T salad dressing
1 c tomatoes

Chicken
1 pkg Tyson frozen grilled chicken breasts
(~3 oz each)
These are really, really good. Only 110 cals and all you have to do is heat them up in the microwave. They taste great and save so much time!!

Broccoli
1 pkg frozen broccoli florets
1 T Penzey's Tuscan Sunset seasoning (a kitchen staple)
1/2 t or so of kosher salt

Cook broccoli according to package directions. Drain and mix with salt and seasoning. Simple. Yum.This will keep me very full until about 3 PM when I'll eat some fruit (to prepare for my training after work--today: 3.5 miles + weights). I'll post breakfast tomorrow! Try to contain your excitement...


[I apologize in advance for my blog posts over the next 2 months...right now my life is all about work, school, and training. I rarely blog about work (but it's awesome) and school is going great. Running, training, food, body weight, bodily functions while training...these are the hot topics. Welcome to my exciting world!]