Best shirt ever!

I don't know what made me think of this. It's kinda true. It's all I do. Haaaa!

Cheers!

You too can run fast!

I am sitting here hours after my long run, during my scheduled nap time but too jacked to even form a thought. lol.

For tangent #1 I'll put this past weeks schedule. Not that I care but because I love when you put yours so..if you care, read on my dears:

Monday: 7 miles at 7:33 pace
Tuesday: 8 miler at 7:19 pace
Wednesday: 3 mile warm up, 2x12 min, 1x10 min tempo @ 6:26 pace. 3 min recovery, 2 c/d
Thursday: 7 at 7:11 pace
Friday: 8 at 7:11 pace
Saturday: 9 at 7:33 pace-->ain't no dummy. Long run tmrw.
Sunday: 16 miles. middle 12 @ 6:51 pace Very cool splits though.
Total : 65 miles

Tangent #2: Caffeine. Most of you know I have an espresso machine in my kitchen. I drink 4-8oz before I even brush my teeth. That's my base consumption. I can then open my eyes. Today, during the above 16 miler I had a little extra: gu chomps with caffeine on the drive to my run and then a Clif shot, Chocolate Cherry during.

That shit rocks! I was be-bopping along and I noticed my bounce was not as bouncy. So I spent the next 800 meters unzipping the side compartment on my water bottle to locate what is now know as crack. (30 degrees/frozen fingers) It has 100mg of caffeine. To my starving, exhausted body this was the fountain of speed. The rest of my run was fun and really effortless. Unless someone has a photo to dispute this I will call it effortless. lol.

Please go to your local running store and get one!

Tangent #3 uhhhh, I know, ab report!! Kinda, sorta? I won't give up just yet. I'm doing abs M-F after my run. Unfortunately, I added protein and reduced carbs a TINY bit but I think it made a difference. I like carbs too much to go down that road.

Tangent #4 I remember when I started marathon training 15 weeks ago.  I didn't want to tell anyone. I'm afraid of the marathon. I've never done it. It's far. Well, people were catching on so I said it out loud "I am marathon training!" I felt better. Now I'm happy to say it.

But now people are like, "Yo, LaBella, are you training for a sub 3?" My answer is: cha-cha-cha, la, la, la...NO! Hell no. I will be honored to cross the finish line. I am just going week by week and doing my workouts.

Happy Running my loves. Have a great week!

ps. Here Lagat's post win interview on his 3000 indoor. The race airs on ESPN tonight betw 7:30-9:30p eastern if you didn't catch it stream last night...

http://www.runnerspace.com/video.php?video_id=60002-Bernard-Lagat-Stadium-Interview-Mens-3000-Winner-USA-Indoor-Track-and-Field-Championships-2012

Laura

EMERGENCY ab report!

Aweee yaaaaaa! I was doing my ab workout after my run this morning while listening to Too Short on Pandora off my laptop. Then I thought hey I can use Photo Booth on my Mac to get some ab pics for my blog. And wallah I saw some rumblings that looked like they could be construed as abs!!!

Just to recap. I have been trying to bust an ab or even a 2 pack for a very long time now. Some of my blog followers said I should add weights. So I did. For about 2 weeks I have used a 15lb kettle bell when I can and also an 8lb dumb bell for some exercises. Everything is done on a bosu ball.

Something? Yay!!

I keep the Kettle bell over my chest for crunches

The kettle bell here is way behind my head. Very hard.

oh nooo, where'd they go?? lol. 

Well, it's a step in the right direction! I definitely feel a little bit stronger which is the point. Thanks for your advice!

Laura

Don't stop. Get it, get it and my latest obsession.

Ahhh yes. Today is the end of my running week. 71 great miles.

Monday: 8 miles @ 7:23
Tuesday: 8 miles @ 7:19
Wednesday: 12 miles: 2 warm up. 4X12 minute tempo (6:25-6:35) and 2 cool down. 2 min recovery.
Thursday: 6 @ 7:16
Friday: 9 @ 7:21 pace
Saturday: 8 @ 7:31 pace
Sunday: 20 @ 7:30 pace

Actually, now that I type it that looks stale. But I did my tempo and my long run okay. My long run was faster than I would have liked. However, I had a 6:30am start in temps that dipped into the 30's unexpectedly and then it down poured with 15mph winds. I wanted to get to my car. But it was easy. I miss the 20+ milers. All 4 that I've done in my life. lol.

Also, I have taken your advice and done my ab workout with a 15lb kettle bell. I am definitely working harder but nothing yet.

my Uni-ab will hopefully split into 2 soon!

BUT I have motivation for this week! Enter, my latest obsession -----> HOT CHICKS WITH ABS  You too can have a new hot chick with great abs on your FB feed everyday! Woot!

later taters!

LaBella!

           

How to screw up your running week but have fun doing it!

We all have issues. My issue with running is doing my easy runs easy so that I can actually do the faster stuff. This week was kinda disastrous, but really fun at the same time. Or as my dear coach says: why am I even giving you a schedule? You don't listen.

In all fairness. I do listen. I just started the week off sore as hell from a long run Sunday that was 10x the elevation I usually do. And my new Saucony Cortana's are not working out. They feel almost like a stability shoe to me. So Monday came around and this is how it went:

                  Scheduled                                 Did
Monday:   8 easy                                         8 easy 7:28 pace    
                                                                    GOOD

Tuesday: 2 mile warm up, 5-6 1000's         8 @ 7:20 pace.
 and 2 cool down                                        eh...okay...

Wednesday: 7-8 easy                                   2 mile w/u 3 1000's, c/d.  
                                                                     Fail.

Thursday: 9 miles                                         9 miles @ 7:19. ok, fine.
                                                                     Then 5 in the pm

Friday: 1mile w/u 2 miles tempo x3             15 Miles @7:16 pace.
                                                                      cool splits tho

Saturday: 8 easy                                             still on the couch

Sunday: 15 easy long                                     I am pacing a 5k slow

So lesson learned. I think I'll go get this 8 easy done and call it a day.

Also, I added a kettle bell to my ab routine so hopefully I'll feel stronger throughout. For now a, calf-a-licious pic?? errr...I wish you could see my face while I took this picture. haha

Well happy running and taper to those racing!
Laura

Houston, we have calves!!!

Jeeeez! I have patience but getting my legs back post stress fracture is taking a lot of time and effort. I think this is pretty cool. Keep in mind I am not a calf person. At my best you have to squint to see them so this is huge, haha:

a few months post Stress Fx with the boot. All calf GONE. I ran mostly flat stuff. 1/7/12

Signs of LIFE! Not even a month later. I turned up my hill mileage big time! 1/31/12

Better??!! I feel stronger at least. 

I think the hills have helped a lot and also I've have 4 weeks of formal training. i.e. tempo and some faster stuff. Woooohoooo!

Later taters!
Laura

Abs may be born in the kitchen...

Okay, I get it. I can't have my cake and eat it too. Does anyone have great ab strength and eat sweets? I eat very well but I love sugar. I would like a little something for my daily efforts on the bosu ball. Mostly just to help my running but this constant failure is bugging me too. So...

Plus...

Equals..

or if I lay down :

AHHHHHHH!!!

Thanks for any helpful comments.

Laura