12 Miles

This morning we did our long run since it's a holiday weekend and will be traveling over the weekend. We started bright and early at 5:45 am. My biggest issue these days is my gut and how much it hurts on long runs. I did quite a bit of research online and here are some findings from the mayo clinic:

Often, simple dietary changes can help prevent runner's diarrhea:

• At least one day before running, limit or avoid fiber and gas-producing foods, such as beans, bran, fruit and salad. If you run every day, experiment to find a tolerable level of fiber. Otherwise, simply eat high-fiber and gas-producing foods after you run.
• At least one day before running, limit or avoid sweeteners called sugar alcohols — most often found in sugar-free candies, gum and ice cream.
• For three to six hours before running, limit or avoid caffeine and high-fat foods.
• For at least two hours before running, don't eat anything at all.
• Before, during and after running, drink plenty of fluids. Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract.
• While running, use caution with energy gel and energy bars. In some people, these products can contribute to diarrhea.
• If you're lactose intolerant, switch to lactose-reduced or lactose-free milk and milk products.

So this morning before my run I didn't eat and wore my fuel belt with 20 oz. of water. I drank lots of extra water yesterday afternoon and night. I felt good on the run and didn't cramp up at all during the run. I felt great all the way and strong at the finish. I did have some "issues" after the run but not as bad as my last run so maybe it's helping.

We ran it nice a easy around a 10 min/mile pace. I took 3 endurolytes before we started, did an accelGel (no caffeine) at mile 4.5 and shot bloks at mile 8. I drank all 20 oz of water. I forgot to drink a recovery drink and didn't have time to do an ice bath.

I'm feeling a bit tired and I'm sure I'll need to stretch really good tonight.

Monday Workout

Today was supposed to be a nice easy 5 miles but since Sherry is in town she came with us and helped us keep our pace up. It wasn't too fast or too hard...but a good 30 seconds faster pace than our normal easy Monday runs. My left leg is tired from water skiing so I'll need to do some serious stretching before our long run on Wednesday (12 miles .... UGH).

Tomorrow I spin.

Workouts

This week is recovery week. Every 4th week of our program is a recovery week so we can rest and recuperate. Hooray for recovery week!

Monday we did a nice easy 5 miles. Our training program says to go at a 10:15 pace but we averaged a 9:20 pace. I figure it's fine to go where we are comfortable. I never felt like I was pushing it and could have held it longer.

Today was spin. We started with intervals (1 min on 30 s. off 30 s. on 4x) then did a nice 10 minute hill with isolations followed by some endurance work. For endurance we did 2 min. moderate (RPE 6.5) 2 min. attack (RPE 8) 2 min. moderate 3 min. attack 2 min moderate 4 min attack then 1 min moderate and all out for 1 minute to finish up class. The workout felt good.

Tomorrow: 5 miles easy

10 Mile Run

This morning Kami and I ran 10 miles. We averaged a 9:05 pace the whole time and felt pretty good. I drank before, at mile 4 and 7. I did shot bloks at mile 4 and 7. My tummy started to cramp up a little and hurt right around mile 8 but nothing too bad. It hasn't been hurting as much as it did last week. My legs aren't as tired as last week - which could be due to the fact that this wasn't a downhill run and I wasn't going as fast. We'll see how they feel tomorrow.

It took us exactly 1:30 and somehow I still managed to get to work before 9:00. Sweet!

Tomorrow: cheer on Todd and Timmy at the Provo Tri and try to get in a short bike ride. Weather looks bad so it will probably not happen...but here's to hoping.

Slept In...

I totally couldn't motivate myself to get out of bed when the alarm went off this morning for spin. It was raining outside and I was all warm in my bed....so I went back to sleep.

Oh well....there's always tomorrow. Speaking of tomorrow - it's a long run day I have to put in 10 miles. I don't know how I feel about this whole training for a marathon thing. It's a serious commitment :)

Speed Work

Today we did speed work. We ran the first mile at an easy pace. Our first speed mile was supposed to be at 8:05 which we maintained the whole time until the last 1/3 mile which was downhill and brought our average to 7:55. Then we walked/jogged for a half mile before our second one started. We were supposed to run the second one at 8:00 and stayed right under it the whole mile even with the slight hill at the end and finished it with a 7:57 average which is great considering how much harder the second mile was than the first not including how tired I already was. All-in-all I felt good and I really do like how much speed work helps me with my pace.

Tomorrow: forecast looks rainy so I'll hit spin instead of try to ride outside.

Tuesday Workout - Spin

This morning came a little too early for me...but I can never sleep in on spin days so I got my butt out of bed and hit the gym.

We did endurance today. Alternating between RPE 6, 7, 8 and 9 the whole class. My legs felt better today than yesterday. Hopefully one more day of stretching and I'll be good to go.

Tomorrow: Speed work. Warm up 1 mile, 1 mile speed (8:05 min/mile), walk/jog 0.5 mile, 1 mile speed (8:00 min/mile), walk/jog 0.5 mile, cool down 1 mile.