Sadly, fall is coming to an end in New England, my bike rides are mostly indoors, there’s no more open water swims and I have officially moved my summer wardrobe to an empty closet in the house. In addition to the shift in my training, I’m also making changes with work (more of it), the kids (school work) and some eating habits (more veggies). It’s time to officially downshift into winter and, I’m ok with that. For now.
WEEK OF OCTOBER 24, 2016
RUNNING
I know I’m running a lot because my left IT band tells me so. Ouch! I have some serious balance/gait issues that I am unwilling to address so, I’m going to suffer though these last few weeks before the Las Vegas half marathon with a burning sensation down my left leg. Seems perfectly normal, right?
I had two grueling workouts this week that made me feel like a complete rock star afterward. And I mean “completely” like I stayed up dancing and doing cocaine all night long. Is there such a thing as a running hangover? If so, the only cure is probably more cowbell. Ok, I’ll stop.
Monday: 13 miles with 3 at marathon pace (7:50), 3 at half marathon pace (7:20) and 3 at 10k pace (7:00)
Wednesday: Speedwork on the treadmill since I had to do ‘on’ and ‘off’ the mill for 1 minute intervals at 6:05 pace
Friday: 6 miles at half marathon pace
Total = 25 miles
CYCLING
I only had one indoor ride this week but it was a tough one. I really loved it and didn’t even mind being on the trainer. We’ll see how long that lasts!
I’m continuing my heart rate training with each ride. I used to not think much about using my heart rate monitor and knowing when I’m in different heart rate zones but for the training I do, especially on the bike, it makes a huge difference when you know your zones. #nerdtalk
Warm up: 8 minutes ramping up slowly to Z4 (heart rate zone)
5 x 30 seconds easy resistance spin ups
Main Set: 2 x [5 (2 minutes at Z4, 2 min at Z3)] with 2 minutes easy between sets
5 minute cool down
Total = 1:17:31, 20 miles and average heart rate 142
SWIMMING
You’re never going to believe this but, I was given the option of a recovery swim or rest day and, I took the rest day. I know, I know, but sometimes I actually make good decisions when it comes to my training. I figured since I had lost my voice over the weekend and couldn’t take the kids to guitar lessons on Monday night because I was insanely tired, that I should probably take Tuesday off.
Luckily for me I had another swim scheduled (after my run) on Thursday. Winning.
Thursday: 10 x 25s with speed and form drills | 2500 yards total
FUEL
After having my nutrition consultation with Jamie Sheahan, I have made some simple and effective changes to my diet. First off, if you’re looking for an exceptional nutritionist who understands athletes needs but doesn’t go overboard in any way whatsoever, hire her immediately.
These were her key pieces of advice after I gave her my food log from a typical week:
- Reduce intake of added sugars. I eat a lot of fruit which I need to balance with veggies. I also take my coffee (2 cups a day) black with two sugars. I now take it with no sugar and unsweetened vanilla almond milk. It’s an adjustment.
- Increase protein intake and eat more of it at every meal and snack. I was doing this but not enough. It makes a big difference in my hunger!
- Up your veggie game! Yep, got it.
- Take a probiotic and fish oil supplement. The probiotic has changed my life. My “bathroom” life. #sorrynotsorry
She also gave me tons of ideas for post workout fuel, snacks, breakfast, lunch and dinner. They are all easy and I have incorporated several into my life with little effort, since eating to fuel your body should be easy!
Just picking up some goodness at my local market.
THINGS I LOVE
Getting an Epi pen for my son for free. Free! Suck on that Mylan you selfish, greedy psychotic company! I received a coupon for (get this) $300 off the price and, since the price was $255, it was free! I seriously felt like I won something.
THINGS I DON’T LOVE AS MUCH
Ok so I have mixed feeling about this one. I actually love snow since, snowboarding but, I’m not a big fan when it descends upon us before Halloween when the mountains aren’t even open!
These two, however, were huge fans and were out in the neighborhood 30 seconds later throwing snowballs.
Even I am amazed at how identical they look in this picture.
READING
There has been a lot of reading going on over here! I just finished The Couple Next Door and, although I wanted it to be as great as the author thinks it is, it wasn’t. I kind of hate the lead couple and the story is trying too hard to be twisty. By the 17th plot twist, I just wanted it to be over already.
Other reading that has been much more satisfying includes:
How Has the Marathon Changed Over Time? | By Alex Hutchinson | Runner’s World
Spoiler alert: women took over.
I Didn’t Unfriend You Over Politics | Jennifer Sullivan | Huffington Post
Spoiler alert: It’s because you’re racist, homophobic and sexist.
TELEVISION
I would talk about the season premiere of The Walking Dead but I’m afraid too. The much anticipated opener was one of the most disturbing things I have ever seen…and I live with three boys. I watched it from between my fingers, curled up onto my husband while my heart pounded out of my chest.
A surprising new show I started watching because of the leading ladie’s interview with Howard Stern, is SJP in Divorce on HBO. It’s actually not even that good but the story is so interesting and the acting is so incredible that I have to keep watching. There’s also Molly Shannon, hilarious as ever so, I’m giving it a rave review. I cannot wait to see what happens next.
Awkward. And, what is she wearing exactly? Do glitter and flannel go together?
RANDOM QUOTE OF THE WEEK
If you ask my husband, he will happily tell you about all the times I put my foot in my mouth. I will tell you that’s what happens when you are extremely opinionated. Well, it happened again…
Me and a friend were chatting after Barre class, in a room with only two other people, who could hear every word:
Me: So, we’re thinking about getting a dog but, in the Spring because really it’s just stupid to get a dog in the winter.
Another woman who I don’t know, looking directly at me: We’re getting a dog today.
She then proceeded to hold up a picture of the dog on her cellphone while boring holes into face with her burning eyeballs.
[Tweet “The Rundown is shifting gears with #nutrition, #training, #televison and #reading!”]
Do you ever stick your foot in your mouth?
Are you shifting gears in any way?
Seriously though who wants to walk a dog though the winter months around here? It already snowed!
I cannot believe how much snow you got. It was cold here but now this week it’s supposed to be in the 70s! I am looking forward to the fall change to be honest though. Or just consistency…
It was bananas!!! But yep, it’s supposed to be close to 70 Wed and Thurs this week. Whatever.
I live with the taste of feet in my mouth, I stick my foot in there so much. Seriously, I’m a champ. I’ve heard good things about Divorce (a phrase that could conceivably be a foot in mouth moment) and I’m happy that SJP is back at it and in a totally different role than her TV past.
The Walking Dead is a no go for me. I don’t like zombies, horror, or overly gross gratuitous violence. Thus.
I would be interested to have a nutritionist look at my food. I know that I tend to eat too much in the PM and not enough in the AM, but I would say I’m pretty balanced when it comes to macros and such.
I’m so glad you have the same foot disease I do 🙂 Clearly we should hang out together!
You should check out Divorce (yep, totally getting in trouble for this in the future!)
If you ever want to check out a nutritionist, I cannot recommend Jamie enough…
I just put my foot in my mouth on Saturday when I walked into work, already pissed off because it was Saturday, and saw who was my medical assistant–I didn’t know her. I introduced myself and she said, “we’ve worked together before”. Ooops! Without skipping a beat, I asked her if she changed her hair. WIN! She said yes. Whew. Wrestled that foot right out of my mouth.
I am such an asshole sometimes….
I read The Couple Next Door and the only character I liked in the book was the baby.
HAHAHA – that’s not that bad but I love how you recovered!
Some of my best friends are the biggest assholes so, you’re in good company
OMG – yes!! Cora is the only redeeming character of the book!! LOL
Janie is so good! I worked with her and she gave me some great tips. The only problem has been that I was sick with a sinus infection for 2 weeks after all her advice and have yet to really work in her suggestions. I’m feeling good now so I’m back in the game! And Walking Dead – I had an anxiety attack for the whole episode. Oh and I got both of my dogs in the winter.
LOL!!!! OMG, I’m just laughing at the last sentence. It’s a good thing you like me. Right??
Getting a dog in winter is rough because housebreaking them in the snow is no fun. Our first winter with Charlie was during the polar vortex and walking him was miserable and he started to forget his housebreaking rather than let his puggle bum touch the snow. Although Ollie came to us housebroken which made that transition 100x easier.
I swear by a probiotic supplement! And vitamin D because we don’t get sunshine for about 5 months straight here. That is so exciting how you are working with Jamie and making changes. And at least you are adding more vegetables when there’s lots of good ones in season like squash and beets.
I so want to get a dog that is already housebroken!! We will talk…in the spring…
I had no idea how life changing the probiotic would be 🙂 Thanks Laura!
You just hit on all the reasons why I don’t want a nutritionist. I’ll put extra sugar on everything I eat on your behalf in solidarity.
You would do that for me? You are such a great friend 🙂
Welcome back!! xoxoxo
Jamie seems so great! I’m glad you got some helpful takeaways. No dogs for us…maybe someday, but I am not ready for a third child. 🙂 Your running is so solid!! Hope that IT band holds up.
You are smart about the dog! I know it’s going to be a huge change and big commitment but I do love dogs 🙂 And I cannot wait to run with him/her!!
The IT band is doing better. It also depends on my workout and the running shoes I’m wearing. Getting old is hard…LOL!
My foot is permanently imbedded in my mouth. I never intend to offend anyone, but it happens, well you know exactly where you stand with me. I do hate gossip so I say it like it is. diplomacy in the works
My daughter would where glitter and flannel, she’s 11. I’m not understanding the fashion sense. I still don’t where white pants after labor day. Nope, not a trendsetter here.
Yep, I totally understand that!
I think I need a daughter to keep me up on trends. I’ll have to adopt someone else’s 🙂
Oh my god! snow!! no! keep it there! We don’t want it !
That epipen cartoon is too funny! But I’m glad you got yours for free!
I am shifting from long runs to faster short runs, for the last few 5ks of the year. Then probably some rest… all big races are done for the year.
RnR Las Vegas sounds amazing!
Isn’t it a nice feeling to downshift to the 5k? Although brutal, it’s over in three miles 🙂 Have fun with that!
And, as for the snow, it’s supposed to be 70 in the next two days here. Gotta love New England!
It’s a wonder that my hamstrings aren’t more flexible as my feet are constantly in my mouth. I know, hard to believe, right?
I’m so glad you’re on the more veggie quest. It will help me to shovel more down my hatch if I know you’re doing the same thing.
Super shitty about your IT band. Don’t foam roll it when it’s inflamed like that. Just ice it.
Very hard to believe 🙂 LOL!
I have to say, eating all the veggies is not that bad…just a shift to buying more and getting slightly creative. I’m glad we can help each other out on this one!
And thanks for the tip. I don’t foam roll everyday, only the days I’ not running but swimming or cycling. It has calmed down somewhat but, I’ll be at the track today doing 800s so we shall see…
Thnx so much for this! I haven’t been this moved by a blog for quite some time! You’ve got it, whatever that means in blogging. Well, Youre definitely someone that has something to say that people need to hear. Keep up the great work. Keep on inspiring the people!
You cracked me up with that story… I do shit like that ALL the time. Vegas is perpetually embarrassed. Oops…
I feel like she and Mike have SO much in common!! LOL 🙂
Yes! I’m constantly shifting gears AND constantly putting my foot in my mouth lol. When has there been a day that I didn’t put my foot in my mouth? I don’t even know. Right now I’m shifting gears daily as my little monkey grows so fast. She’s starting a 2 day a week school tomorrow so that’ll be a huge change. 8 hours a week she’ll be learning new stuff and having all sorts of awesome experiences. My sweet girl has me in awe each moment. I can’t wait fir her to play with other babies and interact with these educational experts.
I just put my foot in my mouth the other day when I said this lady’s sons name sounded like an antidepressant. That just totally didn’t come out right!!! I swear I didn’t mean it like that and forgot that only my close friends know my smack talk.
LOL!!!! I guess I’m glad to have company in the foot-in-mouth camp but it’s so awkward!!
Love that the little one is going to start having some new experiences. So great!!
I love that you did a nutrition consultation with Jamie Sheahan. I would love to hear even more about your consult as I feel this could definitely be helpful to me as well! Looks like you got some great tips. Love your hilarious analogy of how your training made you feel like a rockstar, like the aftermath of a crazy night out! You crack me up!
I would love to share with you my friend. She is truly awesome and I’m now doing once a month check-ins!!
So glad you enjoyed my analogy. It can so be like that, right? It’s worse as I get older!!
Hope you’re feeling better and ready to rock NYC!!
oh my word that burning sensation does NOT sound like fun!! At least you will be in Vegas baby!! and WHUPS on the foot in the mouth moment, but I am not a fan of the animals so I would have been one that agreed with you. LOL.
It’s the WORST but is actually subsiding since I’ve been giving it lots of TLC 🙂
Love that you are “not a fan of animals” LOL!!
So I reached out to Jamie this week about coaching services….would love to talk off line of your experience with her!!
Of course! Anytime my friend…