Weekly Update: Dec. 14 - 20

Happy Monday and almost Christmas!! Yay! :) I hope everyone has fun plans with family and/or friends for the week. The past week I did a lot of Christmas shopping, decorating, and some baking.

As for training, I ran 16 miles total and tried to focus on strength and flexibility. My nutrition and eating has been all over the place. So much yummy holiday food! I have little to no willpower when it comes to abstaining from cookies... nom nom nom. 

Monday 

Plank workout from Popsugar Fitness and a 4 mile easy run. I also made lasagna for dinner (click here for the recipe). That night, I watched the New York Giants on Monday Night Football and ate way too much lasagna and bread.

Tuesday 

Lower fix and love your arms and abs workout by Tone it Up. That evening I toured a gym near my house. I fell in love with it! It has everything I am looking for and it is within walking distance. So, I signed up!  Thank you to everyone who gave me advice (via text, Instagram, and blog comments) on whether, to join a gym! It was all super helpful.

Wednesday 

5 mile easy run and I added some push-ups and sit-ups at the end.

I really need to work on my running selfie skills!
But, here is my attempt :)

That evening I went to my parents' house for dinner and then we picked out our Christmas tree. We are always super late to get our tree. It is part of our family tradition haha. We had to go to two different places to find a tree (the first place was already out of trees) But, I really like the one we found. :)

Thursday 

I attended a barre 3 class. I purchased a three class pass, and this was my third. Fortunately, my new gym offers barre classes so I can still go.

That night my boyfriend and I, as well as many of our friends, went to the 10:20pm showing of Star Wars. Such a great movie! I loved everything about it!

Friday 

3.5 mile run and quick full body workout from the Tone it Up weekly schedule.

We did not get home from Star Wars until about 1:30 a.m. So when I first woke up I was so groggy and absolutely did not want to workout or run outside. But, I forced myself out of bed and into my running shoes. I felt much better once I was done and after the coffee I felt even better :)

Saturday 

Rest. My knees were feeling really stiff. They did not hurt when I ran or walked, but hurt/seized up whenever I went from sitting to standing or vice-versa. So I decided to take it really easy. I did some yoga and foam rolled for about 40 minutes.

I followed this video from Yoga With Adriene's YouTube channel. I really love Yoga With Adriene. Her videos are all great and she has the best sense of humor. I always feel super relaxed after finishing.

Later that day, my boyfriend and I met his parents and family for lunch. Then, I went to my parents' house and I helped my mom decorate our tree and house. After decorating, my dad and I made our favorite Christmas/holiday treat. Recipe coming soon. They are super easy and delicious.

Sunday 

3.5 mile easy run with my pup and a core workout from Popsugar Fitness.  Then my boyfriend and I met my parents for brunch at a local bar where we all could watch the Giants v. Panthers game. It was such a good game and SO close. But, the Giants ultimately lost. :/ The Seahawks won and clinched a playoff spot, so that was exciting!! Also, my 

I am not going to run next week. I will take spin class, complete strength training workouts, and rest. My knees are still really sore, and I want to give them some time to heal.  Also, with the holidays, I will be pretty busy and probably will not have much time to run/workout. I am sure I will be back running by Sunday because I cannot stay away too long.

What are your plans for the holidays? Did anyone else see Star Wars?

Any advice for sore, achey knees?

I hope everyone has an amazing Christmas week!

Happy Holidays and thanks for stopping by!
--Alyssa
@runninginteralia  

Two Week Recap and Help Wanted (the gym decision)

My current favorite non-running workout. 

I hope everyone had a wonderful weekend! My apologies in advance because this post is a little long, but stick around to the end because I have a question and would love your input!

It has been two weeks since the Seattle Marathon, which is pretty crazy! Prior to running the marathon I decided that regardless of how I felt, I would take at least a week off from running.

The day after the marathon I was sore. So sore. Going from sitting to standing and vice versa was so painful. Stairs were terrible. Picking up anything I dropped, impossible. I dropped my keys in the Fred Meyer parking lot and I had to put one hand on my to brace myself as I slowly bent down. The whole process felt like it took me 3 minutes haha. I did some light stretching and watched far too much Netflix. I also took advantage of some of the cyber Monday sales.

Of course when I am not running, all I can think about is running. Even though I was so sore, all I wanted to do was sign up for another race. I thought: what race should I do next? What distance? Should I try a trail run? Then I looked up trail running training plans for about an hour. It's like I had blocked out the pain and discomfort from the day before and all I could think about was the joy of crossing the finish line. It was some sort of blissful, post-race induced amnesia.

In this blissful state, I decided that I would run at least 10 races in 2016. Not all of these will be half marathons or marathons. My goal is to do at least 2 (hopefully 3-4) half marathons and 1 marathon. The others will be a mix of 5, 10, and 12Ks. I am currently signed up for the Rock 'n' Roll Seattle half marathon in June.

As far as workouts the week after the marathon (Nov. 30- Dec. 6), I continued to take it easy Tuesday-Wednesday. I did some yoga, foam rolling, and an upper body/core workout. I also took my pup for several long walks. On Tuesday, I got an hour-long massage at my favorite Aveda spa. It was lovely!!

By Thursday my legs felt pretty much recovered and I was craving a cardio-type workout so I signed up for a barre3 class. In law school, I attended barre3 classes pretty regularly so I knew what to expect. The class was just what the doctor ordered! I got my heart rate up and my legs, core, and arms got a great low-impact workout. 

Friday, I did cardio fix from the 21 Day Fix. So sweaty! To read more about the 21 Day Fix click here. Friday night I went to a super yummy dinner at Skillet Diner with the BF and then went to late happy hour to celebrate a friend's accomplishment (she finished and submitted her application to grad school -- YAY fingers crossed!!).

Saturday, I did Dirty Thirty from the 21 Day Fix and a workout video from Popsugar Fitness. Later that evening we went to a holiday party with a big group of our friends. The host made SO many delicious christmas cookies!! I definitely indulged, but it was worth it. Sunday I rested. We went to my parents house for brunch and to watch the Seahawks game. Then we grocery shopped, cleaned, etc.

Since I am not currently training for a race, my focus is to maintain my fitness, increase my flexibility, and strengthen my weak areas (hips, glutes, and core). 

My workouts for last week (Dec. 7-13) were mostly strength-based with some running days and extra stretching.

Monday 

Cardio fix from 21 Day Fix. I like this workout because you use weights with most of the moves so it feels very strengthening. I also did one round of the Waistline Slimmer routine from Tone It Up.

Tuesday 

4 mile easy run and Upper Fix from 21 Day Fix. This run felt AMAZING! It was windy and rainy, but honestly, it felt so great to be outside. At the end of my marathon training my weekly easy runs felt like a chore rather than something I looked forward to. But after taking over a week off, I was so looking forward to a run and it did not disappoint!

Wednesday 

Lower Fix and Kettletoning workout from Tone it Up. The Kettletoning workout is one of my favorites from Tone It Up. It incorporates strength training moves with stretching and yoga.

That evening I met some friends at the Sheraton Hotel in Seattle to visit its Star Wars themed gingerbread village. So cute and festive :)

Thursday 

Barre3 class and an extra long walk with my pup.

That night I went to a BBQ place with my boyfriend and a group of friends to watch the Thursday Night Football game. Fried mac and cheese balls were on the menu. So yeah, I got those and corn bread and a field roast sausage. It was a treat! But because I do not eat fried food often, and it left me feeling pretty rough.  Probably not my smartest meal choice.

Friday 

I woke up feeling pretty bad from my splurge dinner, but convinced myself that a 4 mile run would help. It did...mostly. Then I stretched for a long time and drank a ton of water.

Saturday 

Twenty minute full body workout routine from Popsugar Fitness.

That morning I volunteered at the Girls on the Run of Puget Sound 5K. It was really cold and rainy, but it was fun to volunteer and to see all the girls, community runners, and running buddies. I definitely want to continue to volunteer and be involved with this organization. If you would like to learn more about this organization and how you can get involved click here. Girls on the Run is nationwide, so there is likely a chapter in your area.

Then Saturday evening my parents, my boyfriend and I all went to the Pacific Northwest Ballet's Nutcracker. It is a family tradition. Afterwards, we went to Chandler's Crab House for dinner. We all had a such a great meal and it was so much fun to laugh, talk, and spend time with my family.

Sunday 

5 mile easy run and stretching.

When I came home, my boyfriend was making waffles with Kodiak Powercakes mix -- he is THE BEST! Our friends came over and we watched the Seahawks game.  Then we cleaned up and did some Christmas shopping online.

Help/Advice Wanted: The Gym Decision 

I am contemplating joining a gym. So far, I have been working out at home and I like it! I do Tone it Up workouts and 21 Day Fix, as well as some Popsugar fitness videos. However, soon I will be starting to work again, and I would like to be able to workout in the mornings before heading to the office. I usually do my strength workouts after or directly before my runs. When I start work it will still be super dark in the mornings and I am not a fan of running in the dark. However, I also have never really forced myself to do it. I also know that I will not have the time to workout twice a day (strength train in the morning and run in the evening when it is potentially slightly lighter). 

The gym I am looking at offers spin and yoga classes, both of which I really miss. I also feel like I will be more motivated to get up early if I know I have a class or if I have a planned a strength training session at my gym (even if the appointment is with myself). There are so many distractions at home and I will not have time for that soon. 

So my question is -- should I get a gym membership? Also, are you a member of a gym? Do you like it? If so, what is your favorite strength training routines or circuits and how do you schedule your strength training session with your training runs? 

If you run in the dark what are some of your tips for staying safe and being seen? 

Thank you for stopping by and thank you in advance for helping me with my gym decision :)
-- Alyssa

Race Recap - Seattle Marathon 11.29.15

I hope that everyone had a wonderful Thanksgiving weekend! 

As I am writing this, I am in complete disbelief that I ran a marathon yesterday (my sore legs should tell my otherwise). I feel like I trained and prepped for this race for such a long time. All that prep and training was worth it! 

Without further rambling, here is a recap of the race and the events leading up to it. On Saturday -- the day before the race-- I met up with Laura at the Race expo at the Westin Hotel in Seattle. Laura flew in from New York City to spend the Thanksgiving weekend with her family in Bellingham, WA (about an hour and a half north of Seattle). She took the bus down to the expo on Saturday.

We both got VIP treatment at the expo because I am an Amica Insurance customer and Amica was the major sponsor of the race. This meant we got to skip the line to get our numbers and received  goody bags with some little extras. So that was fun! Then Laura and I walked around the expo and collected as many free samples as possible. Laura and I had not seen each other in a long time so we were trying to catch up as we walked around a very busy expo. We left pretty quickly. But everything at the expo was well organized. Also, the participant/finisher shirts we received were really nice! 

When we got back to my house, our friends, Malia and Jenny, came over and my boyfriend made a big pasta dinner for all of us (he's the sweetest!). He made the sauce from scratch and it was absolutely delicious. After we ate, we chatted and caught up. Malia and Jenny left around 8:30pm and Laura and I got ready for bed soon after. We both drank a Nuun before bed and I gave Laura her early Christmas/marathon gift. It was a necklace from Erica Sara Designs that says 26.2 on the front and on the back I had it customed engraved with the date of the marathon. I got one for myself too :) 

All of the carbs! 

www.ericasara.com

We had to wake up at 5:30 a.m. For a pre-race breakfast we both ate two whole wheat toaster waffles with peanut butter and drank some coffee. Then I called us an Uber. I did not want to deal with parking and driving, so the Uber seemed like the easiest way. Our driver was so sweet and dropped us off as close to the start line as possible. We arrived at the start line around 6:45 a.m. It was so, so cold. I think it was around 30 degrees and very foggy and damp. I checked the weather incessantly the day before, and it looked like the fog was supposed to burn off by 10 a.m.

Laura ended up switching her entry to a full marathon walk because she was dealing with a tight and sore hamstring and wanted to have a little extra time to finish. Her start time was 7:15 a.m. My start time for the full marathon run was 8:15 a.m. I watched Laura start and saw her off by ringing a cow bell that volunteers handed out to spectators! 

Starting line selfie! 

Then I went into the Armory at the Seattle Center where it was heated and there were real restrooms. I did some warmup exercises and stretches. At around 7:40, I made sure all my gear was in order, my hat was on securely, my shoes were tied, my fuel was all set, etc. I put all my extra gear into my bag and headed over to gear check. I debated for so long about what to wear. I knew it was freezing out, but if the fog burned off and the sun came out, I would get warm. So I decided to ditch the lightweight pullover I was wearing and just go with this long sleeve shirt and a tank top. I also wore these leggings, mittens, a headband, ear warmer, and a light hat. 

After checking my gear, I made my way to the start line. I was so nervous, but also excited. When I was waiting at the start line, I was actually pretty warm. I think this was because of all the racers in close quarters. I set up my playlist and my Garmin and then it was GO time. 

The first mile, was tough as it always is. I was trying to get my legs underneath me and trying to make my way through the crowd. The crowd actually was not as bad as other races. By mile 3 I hit my stride and felt great. I was definitely a little cold, especially my hands, but I figured I would warm up as I kept going. At mile 4 I took my first Clif Blok and grabbed a water at the aid station. They had aid stations every two miles, which was perfect! 

The next 8 miles flew by! I took a Gu at mile 8 and washed it down with water. Once this hit, I felt unstoppable. My legs felt fresh and I was enjoying every step. I was doing it - I was running a marathon!! 

I knew my parents and boyfriend were going to try to meet me at mile 11 and so I started keeping an eye on the crowd around mile 10. I absolutely love the crowds along race routes. My favorite sign said "this is a lot of work for a free banana." It made me chuckle out loud. I found my parents and boyfriend at mile 11. It was so great to see them!! I gave them a giant group hug and continued on with even more energy. I took my next Clif Blok at mile 12. However, I did not plan this one right because I had to wait another mile before getting water to wash it down. There was a race clock at mile 13. As far as time, I was right where I wanted to be. As I said in a previous post, I did not have a time goal for this race, but I did know where I should be if I was running well. 

Something happened at mile 14 and I got really cold! At this point I was running around Seward Park and the wind was pretty strong and the fog was still thick. My hands were frozen and I started to wish that I had that pullover.  I started to lose my stride and my legs felt a little tired. I kept telling myself that I would get my Gu soon and that the fog would burn off and I would warm up. At mile 15, when I was pretty freezing and felling a little low - I saw my parents and boyfriend again!! They had decided to stick around and see me as I looped back. It was so great to see them and it completely lifted my spirits! 

At mile 16 I took my next Gu and washed it down with water. I actually walked through this aid station. This felt good, but I got really cold. So I immediately started running and I tried to pick up my pace a bit to get some more energy back into my legs. Things felt good for a while, but I had studied the course map and I knew the last 10k of the race was going to be tough. 

At mile 20, I took my next Clif Blok with water and I tried to mentally prepare myself for the hills to come. At mile 20 there was a doosy of a hill - I mean straight up! I tried to run all the way, but I had to walk. Walking was the wrong choice. My legs immediately seized up and I found it hard to catch my breath because the air was so cold and damp. So, I decided that I had to keep running the rest of the way, even if I was shuffling along. This was the only way to keep my legs somewhat warm. The next 6 miles are a bit of a blur. It took everything I had, mentally and physically, to get through those 6 miles of hills. I actually think that the downhills were the worst part. Running downhill hurt my joints and stung my freezing legs. My stomach was also acting weird so I decided to not take any more bloks or Gu and instead I stuck with Gatorade and water at the aid stations. This actually worked pretty well and kept my stomach in check. 

By mile 23, all I could think about was a hot shower. My hands were freezing and felt numb. But, by this point my legs were in a rhythm and I just had to keep moving. By mile 24-25, there was a bit of lull in the hills and I actually regained some strength. Then came a monster of a hill around 25.4 miles. This hill was tough, but a really great song came on my phone and I was just pumped to tackle it and get to the finish line! At mile 26 I started to tear up a bit. I was going to do it! I was going to finish a marathon!! I was so happy, cold, and tired (all the emotions!! haha). Because the course leveled out, I was able to push my pace for the finish. 

As I crossed the finish line, I threw my hands up in the air from excitement! I was so happy to be done and so happy that I did it. That was the hardest run of my life and I do not know if I have ever been that cold for that long. But I finished!  

Laura had finished a few minutes before me, and she was there to greet me at the finish line. She gave me the biggest hug and her warmth felt amazing. I was a little teary and was having some difficulty breathing. Then I saw my parents, my boyfriend, Malia, Jenny, and Laura's parents. They all gave me giant hugs! And it felt so good to see their smiling faces! I have the best support group. I am so, so thankful for them! 

I went to the recovery area, which was heated. However, it was really stuffy and loud in there. I began to feel really nauseous so we went back outside. Laura and I took pictures with our medals. My boyfriend gave me some GoldFish crackers and I felt so much better. Side note: I wonder if Goldfish/Prepperidge Farm sponsors average, non-elite marathon runners?? If so, they should contact me ;). 

I hugged Laura goodbye and she and her parents left for Bellingham. Then my parents went to get our car and my boyfriend and I went to get my gear at gear check. I ended up getting us  lost haha (very typical of me) and then decided that I needed to use the bathroom. So we ended up walking around basically the entire Seattle Center. I think this actually ended up being a good thing because it helped my legs loosen up. Once I got my gear, we found my parents and they drove us home. 

The second I got home, I jumped in a hot shower. I stayed under the hot water forever! It felt amazing. My boyfriend made me some warm chili. It was so yummy, but my stomach was being super weird. So I ate as much of it as I could and then drank my post long run "cocktail" (tart cherry juice with sparkling water). I also ate some leftover cranberry bread that my boyfriend's mom made on Thanksgiving. SO yummy! Then I parked myself in front of the TV and watched football for the rest of the day. Perfect recovery in my opinion! Later on, we ordered pizza and salad. Unfortunately my stomach was still acting funny. So I only had one piece and a little salad. Then it was bed time! 

If someone had told me four years ago that I was going to run a marathon, I would have told them that they were crazy! But, I did it! I loved the entire training process and could not be prouder of Laura and myself for accomplishing our goal! 

"It always seems impossible until it's done"

-Nelson Mandela 

Laura and I want to run a marathon every year together. The plan is to run a race in a different city each year so we can travel together -- two of my favorite things, traveling and running, with one of my favorite people in the entire world! Can't get better than that. 

Thank you for stopping by! 
--Alyssa 
@runninginteralia 

P.S. 
Even though the marathon is over, I am going to continue this blog!  Please let me know if you have any post requests. 

The Need for Speed

As the Seattle Marathon gets closer-- it is next Sunday (AHHHH)-- my thoughts keep creeping toward my speed and my previous race times. I usually finish my races somewhere in the middle of the pack, and I am learning to be OK with that.

I went through a period where I cared a TON about my speed. I set a time goal for my last half marathon, and I constantly did speed workouts, hill repeats, and intervals to try to improve and reach my goal come race day. I am a slightly competitive person and pretty goal orientated. So having a time goal for a race gave me a ton of motivation to complete my workouts and push myself. This was great! However, for me, this focus on my speed drained the fun out of running. I ended up slightly injured and discouraged when my race time did not improve. I had to take a few weeks off from running to heal, and this gave me time to reevaluate why I run and why I was so focused on my speed. After some soul searching, I made a new goal: keep learning and improving. I told myself (and keep telling myself) that the speed part will come with time. 

With social media, it is easy to see other runner's speeds. This makes it equally as easy to compare myself to others and get very down myself and my abilities. But really, it doesn't matter! I am not doing this professionally, I do it because I love the feeling I get during and after a run. I feel empowered, strong, healthy, and oh so happy! Plus I love getting a daily dose of fresh air. 

After saying all of that, I do not want anyone to think that I think that it is bad to focus on speed or that speed workouts will cause injury. They call them races for a reason! And, there is a safe way to incorporate speed workouts into your training. Plus, I would love to set a PR (personal record) in a half marathon someday and I would love to qualify for Boston at some point in my life (probably a looooong time from now). 

While I have these goals, I know now, that it is important for me to occasionally take a step back and remember why I lace up my running shoes. I just want to be a little bit better than I was yesterday. I plan to run as long as my legs and body will let me. If that means, I have to do it a little slower than others, then so be it :) 

I do not have a time goal for the Seattle Marathon. This is partially because it is my first one. Mostly though, I do not want to feel any pressure while I am running. I want to enjoy the course and every step of the race. 

Is anyone else running the Seattle Marathon? What are you most excited and nervous about? 

Thank you for stopping by!

--Alyssa 

@runninginteralia 

21 Day Fix and Running

Happy Wednesday! Today, I want to share how I add strength training, specifically the 21 Day Fix workout program, into my marathon training plan. If you have read my previous posts, you know that I am following a marathon training plan that I purchased on the My Heart Races Blog.  

When I trained for previous races I struggled to integrate strength training into my regimen. You can read more about my struggles with strength training here.  

I am not currently a member of a gym and have a hard time motivating myself to get to the gym. I really like being able to workout at home. About a year ago I discovered Tone It Up and Karena and Katrina (K &K). I love, love, love K & K's Youtube videos and all of the recipes on their blog/website. While I started strong, during this past spring/summer I lost motivation to follow their weekly workout schedules. So, I thought that if I found something new, it would motivate me to start a more defined strength training program.

Then I discovered the 21 Day Fix.  For those that do not know, the 21 Day Fix is a Beach Body program that comes with workout DVDs and a nutrition program. The DVDs have seven different workouts plus a 10 minute ab routine. The plan also includes a weekly workout schedule. However, I tweak the schedule to compliment my training my runs (more on that below). The nutrition program comes with awesome portion control containers and it explains how much of each container you should eat every day. 

So far, I have been hooked. It also helps that I am in a challenge group with other women that are completing this program or other workout programs.  I should note, that I still LOVE Tone It Up and try to do at least one or two of their workouts per week. I am also participating in Tone It Up's current Fall Charity Challenge.

Here is an example of what my workout plan looks like for a typical week.

Monday -- 7 mile tempo run & Abs

For abs work I will either do the 10 minute ab workout from the 21 Day Fix program, or I will do one of Tone It Up's ab workouts. This one is my favorite.

Tuesday -- Lower Fix and High Intensity Interval Training (HIIT)/Cardio

I like to do a lower body workout on Tuesday because it gives my legs plenty of time to recover before my long run on Friday. Because it is a cross training day in my marathon plan, I also like to add some cardio. I really love Tone It Up's HIIT workouts. I usually do this one or this one.  The Cardio Fix from the 21 Day Fix is also great!

Wednesday-- 5 mile easy run & Upper Fix

The Upper Fix is an abs and arm focused routine. I really like this routine because it works some of my most neglected muscles. I have zero upper body strength, but that is changing!

Thursday-- Pilates Fix & Foam Rolling

In my marathon plan, Thursday is technically a rest day. The Pilates  Fix is very low impact, but still leaves me feeling like I got a workout! It is a great compliment to everything else. I should be foam rolling every day, but I try to make extra time for this on Thursdays.

Friday-- 20 mile long run

Because I am not working right now, (I start my next job in January) I like to get my long run out of the way on Fridays. This way I have the weekend to be with my friends and family. Also, Fridays tend to be a quiet day, so I can just relax once my run is finished.

Saturday - Yoga Fix & Abs 

Yoga Fix helps stretch out and rest my legs. My legs are always pretty stiff and tired after my long run on Friday. On Saturdays, I also try to do some ab work and take my dog for a long walk. When doing ab work on this day, I try to avoid any exercises that engage my legs or hip flexors because these muscles are already very tired and overworked. Usually after yoga I will do 20 crunches, 20 sit ups, and 20 bicycle crunches and then repeat that series twice.

Sunday - 4 mile easy run & Dirty Thirty

The Dirty Thirty workout is my favorite from the 21 Day Fix program. It is a full body circuit workout that makes you feel strong and awesome when you finish (haha)! I also like to do some extra stretching and foam rolling on this day.

When I follow the schedule above, I end up skipping one of the 21 Day Fix cardio routines, but I get plenty of cardio through my training runs. I could double up a run day with a cardio workout, but I want to make sure that my body is getting adequate rest and recovery time. So, skipping a cardio routine is the balance that I have worked out. 

21 Day Fix containers 

Nutrition 

As a I mentioned, the 21 Day Fix program also has a meal plan/nutrition component to it. For this, you determine your calorie bracket according to the formula in the meal plan. Depending on your bracket, you are allotted a number of containers each day. I did this, but bumped up my calorie bracket by two since I am running in addition to completing the workouts. Also, I am not necessarily trying to lose weight. My goal is to gain some muscle and fuel my body appropriately for my marathon training. Even though I have bumped it up, I still do not stick to my containers exactly. I do try to follow the general guidelines of the program by eating fruits and/or veggies with every meal, getting the recommended amount of protein for my calorie bracket, and limiting processed, starchy foods like bagels and pasta. But, I definitely eat more yellow containers or carbohydrates than I probably should. I justify this by the fact that I am running, but I should work to replace these extra starchy foods with veggies or protein.

I have also started drinking Shakeology. This is a nutrition/protein shake also made by Beach Body. I drink the vegan chocolate and I usually drink it after my run or after dinner as a dessert. I do not usually like shakes, but Shakeology is delicious!

Overall, since following this schedule and completing the 21 Day Fix workouts, I feel stronger in general and during my training runs. My legs also seem to recover quicker from my long runs. I have also noticed some slight definition in my arms and legs-- always an added bonus!

If you have any questions about the 21 Day Fix please feel free to send me an e-mail (runninginteralia@gmail.com), or post a comment below. I recently became a Beach Body coach/rep (you get discounts on products as a coach) and would be happy to provide any additional information.

I could not resist using this meme ;)

Thank you for stopping by,
Alyssa
@runninginteralia

P.S.

Thanks to an improbable turn of events, including Monday Night Football overtime and an Andrew Luck interception, I won all three of my fantasy football leagues! Let me know if you think I should do a fantasy football related post :). #toomanyleagues

In it For the Long Run: Part II

In yesterday's post I discussed how I prepare for long runs and recover from them. Read that post here. Today, in the second part of my series on long training runs I am going to discuss what I do during a long run. Please note that I am not a running coach, nutritionist, or personal trainer.* Everything I discuss below works for me, but everyone is different :) 

As I said yesterday, I like to think of my long runs as auditions or practices for race day. This applies not only to my preparation and recovery, but also, and maybe most importantly, to my fueling plan during my long training runs.

Gear, Clothes, and Safety

I always wear or carry my running necessities, like my iPhone, iPhone armband, hat,  and Feetures socks. Lately, I have worn capris and a long sleeve shirt or a short sleeve shirt with a lightweight tank underneath. Most of my workout/running clothes come from Nike or Fabletics. I try to dress as if it is 20 degrees warmer outside. I would rather start my run a little cold and warm up as I go. 

I also carry and wear some additional gear depending on the length of the run. If a run is over 6 miles, but under 10 miles, I like to carry a handheld water bottle. I really like this one because it is easy to hold and has a zipper pouch to store fuel, car keys, etc. If my run is over 10 miles I like to use a fuel belt. I currently use this one. I use a fuel belt during runs over 10 miles because I do not like holding a water bottle for that long. On my recent 20 mile run, I used my fuel belt and also carried a small recyclable water bottle. I recycled the water bottle about 7 miles in. (Please always recycle plastic bottles) :) 

Another item I carry with me during a long run is a piece of paper with my name and emergency contacts. I probably should always carry this with me. There are also some safety apps, like Glympse and RunSafe, which I have not tried out, but look pretty neat. I always tell my parents and/or my boyfriend that I am leaving for a long run and let them know when I expect to finish.

Hydration 

I run with just water. I used to run with watered down gatorade, but found that this bothered my stomach. However, many runners have success using sports drinks during long runs and races. So, feel it out and see what works best for you. 

During the run, I  drink water whenever I am thirsty and when I take fuel. I try to take small sips so that I do not feel like water is sloshing in my stomach. I always rehydrate after a run with Nuun. As a side note, Nuun is the best! It has no added sugar, is packed with electrolytes, and I think it tastes much better than gatorade. Also, it is a portable tab so its super easy for travel. 

Fuel 

The way that I fuel my long run was developed through a lot of trial and error and it is still a work in progress. I am always trying to balance my sensitive stomach with the need to keep my body properly fueled so I avoid hitting a wall. 

Before I leave for a long run, I always have a fuel plan in mind. That said, I try to be flexible and listen to my body. If I feel like I need fuel before I reach a certain mile, I will take something. Having a plan just helps me keep track of my intake so I know what is working. Currently, I use a combination of Gu energy gels and Clif Shot Blocks. You can order Gu and Clif Blocks on Amazon and you can find them at REI. I really like the salted caramel Gu energy gels and the strawberry Clif Blocks.  One Clif Block is roughly equivalent to 1/3 of a Gu. 

I take one Clif Block once I complete the first four to five miles. Then I have a whole Gu packet after the next 4-5 miles. So for example, on my 20 mile run last week my fuel intake looked like this: 4 miles - take one Clif Block; 8-9 miles - one Gu; 12-13 miles - one Clif Block; 16-17 miles - one Gu; and 18-19 miles one Clif Block. 

Some runners like to take one Gu right before they start a race or a run. I have tried this and it always leaves me with a stomach ache. I think this might be because I eat a fairly substantial breakfast before my long runs and races. However, if you have trouble eating breakfast before a run, then taking a Gu or Clif Block right before you begin might be something worth trying.

Just a note, if I am running 7miles or less, I usually do not take any fuel with me. Again, figuring this out took a lot of trial and error. It all depends on what your body needs and can handle. The best advice I have is to experiment. You will usually have at least 9 or 10 long runs in a half marathon or marathon plan so there are plenty of opportunities to figure out what works for you. 

Also, Maury from the My Heart Races blog has a great YouTube video on fueling. Watch it here. She discusses more of the specifics and science behind why fueling your run is so important.

Final Thoughts 

The current training plan I am using provides some tips for marathon training. This plan can be found on the My Heart Races Blog. One tip is to take your long runs at a slower pace than you would your other training runs. I have a tendency to try to run my long run as fast as I want to run my race, but since reading this tip I have slowed down. I let my legs run the speed they want/need. If I get frustrated with my pace, I keep in mind that on race day I will have tapered the week before so my legs will be fresh and fully fueled. If you are frustrated with your times during your long runs, try to stay positive and remember that the point of training is to prepare your body for your end goal.

Finally, there is nothing better than the feeling of finishing a long run! Okay, maybe there is, a beach vacation and chocolate cake are also pretty great. BUT, the feeling of accomplishment after running a long distance, especially a distance you have never run before, cannot be beat!! It's called runner's high for a reason! It is a major confidence booster to say you want to do something and then just get up and do it! So, enjoy your post long run bliss. Reward yourself with some mindless, but awesome, TV and your favorite foods -- I sure do!

An example of my post long run treat
Not pictured: a whole row of salty crackers. Yum!

Thank you for stopping by!
--Alyssa
@runninginteralia




*Some links above may be affiliate links. However, I will never recommend a product that I do not LOVE! If you have any questions please feel free to contact me runninginteralia@gmail.com. Thank you! 

In it For the Long Run: Part I

I hope everyone is having a wonderful Wednesday! This past week has been exciting! I moved and then my boyfriend moved in with me. Yay! We have been dating for five years and have been in a long distance relationship for about four of those years. I went to law school in Oregon and then clerked for a judge while he stayed in the Seattle area. There has been a lot of shuffling around and getting settled, but our new place is starting to feel like home! 

Anyways, back to running. In the interest of keeping my posts short(ish), this post is the first of a two-part series about long training runs. This post will be about how I prepare and recover. The next post will be about how I tackle a long run (gear, hydration, fueling, etc.). I would like to preface both posts by noting that I am not a running coach, personal trainer, or nutritionist. Everything I discuss is what I have read in magazines, like Runner's World or Women's Running, and/or learned through trial and error. It is what works for me. 

Many of you may know this, but for those that are new to running and training for races, most training plans for a half or full marathon will have one day a week where you run a longer distance than your other weekly training runs. I think that these long runs are critical to training and preparing yourself for a race.  It is important to adequately prepare your body for the distance you plan to run on race day so that you can enjoy your race and not injure yourself! Most importantly, a long run acts as an audition for race day. Your long run provides an opportunity for you test out your gear, as well as your hydration and fueling plan before race day. A race is not the time to discover that a zipper on a new pair running tights chafes your ankle, or that a new sports bra, which is awesome and comfortable for a 3 mile run, is actually terrible and painful after 7 miles. I have learned both of these lessons during this training cycle, and I am so glad that I did not discover these things on race day! Also, a long training run, rather than race day, is a good time to learn that fried food and beer might not be the best choice for dinner the night before a race. I learned this lesson the hard way- not pretty.

Preparation 

My essentials the day before a long run.

The Day Before 

For me, preparation for a long run begins the day before. Really, I should preparing everyday, but the day before a long run, I focus on my hydration and nutrition even more than normal. I also try to take it as easy as I can. As for hydration, I try to drink between 60-100 ounces of water the day before a long run. I should be drinking about 60 ounces of water a day anyways, but this doesn't always happen. Click here to learn more about how much water you should be drinking per day, and why hydration is key! 

When I was training for my half marathons, I actually did not notice that my water consumption the day before a long run made a big difference. However, since I began training for a marathon, I have noticed that whether I hydrated properly the day before has made a huge difference in my performance. The day before my recent 20 mile long run, I carried a 20 ounce tumbler with me wherever I went. I refilled it at least 4 times throughout the day. I felt great during my run the next day. It was so much better than during my 18 mile run the week before (read more about it in my training update post). 

As for nutrition, I focus on eating adequate carbohydrates and protein. I do not have a specific target as far as grams of carbs or protein. Maybe I should, but right now I try to eat when I feel hungry, eat carbs and protein at each meal, eat plenty of fruits and veggies, and avoid processed foods. Pretty simple. I should follow these principles every single day! 

I always eat pasta and veggies for dinner the night before a long run or a race. I usually make whole wheat or spelt pasta with marina sauce and veggie meatballs. On the side, I will have steamed broccoli, green beans, or sautéed zucchini and bell peppers. To give my body adequate time to digest, I try to eat this meal by 6:30-7 p.m.

Morning Of 

I like to get my long run done right away. My typical routine after I wake up is to walk and feed Baker (my pup), make coffee and breakfast, get ready (wash face, put on spf, brush teeth, etc.), complete my pre-run stretches and warmup exercises, prepare my fuel belt (more on this in Part II), and then head out the door, only after giving Baker a hug. 

Some people prefer not to eat before a run, but I am always starving when I wakeup so I have to eat something. My go to breakfast before a long run is oatmeal with raisins, honey, and 1/2 tablespoon hemp seeds or peanut butter. I try to eat it about 1 hour before I leave the house. I also drink a cup of coffee and about 6-8 ounces of water. It took me a while to discover the perfect breakfast, as well as the best time to eat. So, stick with what works for your system. 

Recover 

Just like preparation, recovering from a long run also takes some trial and error. I like to give myself at least two hours to recover from my long run before moving on to anything else in my day.  Side note, when I say "recover" I am referring to what I do to feel like a functioning human again. Because I give myself so much time to recover it is best for me to complete my long run on a day when I do not have a lot of other obligations.

When I was training for my first half marathon, I did not feel hungry after my long runs. I would only eat a little something. Maybe a bowl of cereal or a piece of toast. By the afternoon, I would be so tired and slightly nauseas. When I told my running buddy at the time about this she said, "You need to force yourself to eat a bigger meal after your run. You are burning a lot of calories." I took her advice and after my next long run ate a whole wheat bagel with cream cheese and a bowl of hearty soup. She was right! I felt so much better for the rest of the day. 

Since this time, I have worked out a post long run refueling routine that seems to work pretty well. First, I make a Nuun. While the Nuun is doing its thing, I drink a glass of water, stretch, and eat a little snack. My little snack is whatever my stomach can handle. Sometimes it is a bar like a Picky Bar or a Kind Bar. After my 20 mile long run last week, I had two graham crackers and half of a Honey Stinger protein bar. But, after my 18 mile run, I had some apple sauce and some gold fish crackers. This little snack can get pretty random haha. After I have eaten my snack, I shower. Showers after long runs are THE BEST! I get the chills really quickly after a long run. To avoid a complete freeze, I like to take a warm shower within 10-15 minutes of getting home. This does not leave a lot of time to stretch. To avoid stiffness, I try to walk and stretch throughout the day. 

After I shower, I will make a more substantial meal. My meal includes a lot of carbohydrates as well as protein to ensure that my muscles have what they need to adequately recover. I have two favorite meals. The first is Kodiak Protein Pancakes. I usually top my pancakes with some berries, bananas, chocolate chips, peanut butter and/or organic maple syrup. I am usually not too hungry at this point, but these are delicious and easy on my stomach. The second, is two eggs scrambled and a whole wheat bagel with Nuttzo power fuel. I also like to make what I call the "long run cocktail." It is tart cherry juice with ginger ale or sparkling water. This really settles my stomach and the antioxidants in tart cherry juice are great for muscle recovery. Read more about the power of tart cherries here. 

After I eat, I usually sink into my couch for at least an hour and watch some mindless TV. This allows my mind to recover. I know that sounds weird, but long runs take a lot of mental energy and I always feel like my brain also needs a break from telling my body to keep going. Or, maybe this what I tell myself to justify binge watching Pretty Little Liars. Either way, after at least an hour of what the kids call "Netflix and chill" I am ready to tackle normal human activities. 

The next day I usually do Yoga Fix from the 21 Day Fix and foam roll for as long as I can tolerate (hurts so good). 

I am still tweaking my routine and learning what works best. I record my runs and how I felt before and after them in a journal. My favorite journal is the Believe Training Journal.

This week I have a 13 mile long run and next week it's 22 miles. EEK! Here goes nothing! 

Thanks for stopping by! 
--Alyssa 
@runninginteralia

Running Necessities

The following gear and products are my necessities for a great a run! 

A Fitted Pair of Running Shoes 

The running shoes I currently switch between are the Nike Air Zoom Structure 18 (narrow) and Brooks Adrenaline GTS 15.  I think that a pair of running shoes that fit your feet and support your natural gait is the best investment you can make. The best way to find the proper shoe is to go to your local running store and have them fit you for a shoe. Usually, they will have you try several different shoes, and they will watch you run and/or walk to make sure the shoe supports you properly. To read more about proper shoe fit check out this article in Runner's World. 

Tune Belt Sport Armband for iPhone & Headphones

I like to run with my iPhone, and I prefer to have it on my arm for easy access. The Tune Belt Sport Armband is the best armband I have tried. It fits my phone well, does not slip down my arm, and has a handy clip/velcro flap for containing headphone cords. 

Thin Running Socks 

This is a new necessity for me. I used to run in whatever socks were clean and I often purchased the cheapest athletic socks I could find at Target or Fred Meyer. Or, if I did splurge on a pair of athletic socks, I would pick the cushiest and softest pair available. After suffering from blistered feet and toes after every long run, I decided I needed to change up my sock routine. When I was fit for my last pair of running shoes, the saleswoman recommended Feetures ultra thin socks. I bought a pair and now I cannot go back. I have been blister free (knock on wood) since running in these socks. I also have had great success with Nike's lightweight running socks.

Headband and/or Hat

To keep my hair out of my face and off my neck, I always use a thin headband when I run. The headbands that I currently wear I got for free through Fabletics VIP rewards program. But, one of my best friends gave me a set of North Face headbands for my birthday that I am really excited to try out :). I almost always run with a lightweight hat to keep the sun and/or rain out of my eyes. My current favorite is this one from Brooks. Side note, Fabletics is one of my favorite online spots for workout gear and lounging clothes. Click here to get your first outfit for $25!

Spotify 

I love to listen music while I run. I have created a pretty great (in my opinion) running mix on Spotify. I also like discovering new running or workout songs through Popsugar or Tone it Up's channels and playlists.

Nike +

I always use this running app to track my distance and speed. I like this app because it tracks the total miles I have run per month and tracks the miles I have accumulated on a particular pair of shoes. It also allows me to share photos from my run.

On a totally random note, the whole time I was writing this post I could not stop humming Bare Necessities from the Jungle Book.

Then after listening to Bare Necessities and watching the above video, I got really excited for the new Jungle Book!

What are some of your running or workout necessities? Also, what movies do you want to see this Fall?

Thanks for stopping by,
Alyssa 

@runninginteralia