Wednesday, December 26, 2012

No Candy Asses Here!

I think I've used this title before..hmm Well, I pretty diligent about keeping my workouts regardless of conditions or scheduling conflicts. But I do not exist in a vacuum. I am the company I keep. By 5am every morning my social media and phone are full of my running friends getting after it no matter what. Conditions, time, kids, work, screw it. We are a breed or cult some might think. But it's a beautiful thing! Hey, they say running is 90% mental.

Whatever gene it takes to sit my ass on the couch I do not possess. And I am equally grateful that this is the way I roll!

This last week had everything from 20 degree long runs, rain and hail that hurt and a few nice days. In pics:

Misery run! It was so cold and rainy that I couldn't push my car clicker to open the door. I was numb! I had to step on it!
10 minutes after the above picture. The show must go on! Again, this ham stretch rocks!

Go hard or go home! Clearly, I'm green.



The BEST cold weather jacket from my dear friends at Pearl Izumi. Thank YOU! It's called the track jacket.



This past week was a cut back week. I HATE cut back. But I get the rationale. So no doubles. Just 7 days of mileage:

Monday: 8 miles recovery 7:30 pace
Tuesday: 8 mile @ 7:15 pace
Wednesday: 10 miles of fartleks. keeping the fast miles around 6:30-6:40
Thursday: 8 recovery @ 7:30
Friday: 9 miles at 7:10 pace
Saturday: 10 miles at 7:05
Sunday: 12 miles with middle 6: 6:41, 6:34, 6:33, 6:31, 6:30, 6:26.  Loved this run! 
Total: 65

Overall, my training is going great. Aside from this week my weeks are right at 80. I think I may be onto something. I feel invincible. Very strong and excited to see how this training plays out.

Well, Merry Christmas and Happy Holidays everyone! If you are fortunate enough to have a functioning, injury free body then take advantage and be grateful!! Get out there!!

xoxo
Laura






Monday, December 17, 2012

Getting my stretch on!

Most runners aren't that flexible. I'm no exception. However, when Meb gets down, LaBella must try...historically...

Meb does

Laura does

Meb does

Laura does























































I mean, "we" are running Boston "together" (lol)  so I kinda appreciate his insight as he's "better" than me. LOL...


So, as I'm now on my flexibility/high mileage/strength training/no sugar/clean diet kick....I figured, hey, why not improve on my latest stretch..and this was born :

video

Last week was another higher mileage week. I'm pulling up my connect account because there are too many runs to count and remember what I did. ok, 10 total...79 miles. 

Monday: 8 am 3 pm
Tuesday: 8 am 3 pm
Wednesday: 10 miles with fartleks
Thursday: 8 miles
Friday: 9.5 am and 3 pm
Saturday: 7 miles
Sunday 18.5 miles
79 TOTAL

Along with 5 days of strength training after the run. Most runs are 7 flat to 7:15. Post long or post tempo is closer to 7:30 pace. I did my long run at 7:44 pace with the last mile at 6:30 pace. So, I am behaving. 

Have a great week guys!
Laura


Thursday, December 13, 2012

BEST Ab update EVER!!!

Ok,  I can't type fast enough!! I'm super excited that my new ab routine is making me stronger!!!! If you've been following my blog you know I've been trying everything to pop some definition. Well folks, I'm getting there!



video
And, and....here I am taking my abs for a walk. haha. This is actually the best stretch ever!



To be really objective the changes from photo one and photo two are:

*6 weeks
*going from 55-75 miles per week
*continued diet of no refined sugar. (Started in Sept '12)
*running 3 additional runs per week in the form of doubles.
*An hour in the gym post run 5-6 days a week
*Lots of protein

I feel so much stronger. My running feels solid. I'm stoked the second my feet hit the ground running. Bring it on!!! 18 weeks till Boston! Woooha!

xo
Laura

Sunday, December 9, 2012

PIMP my nutrition!

Happy Sunday My Dears!

I have increased my weekly mileage for a few weeks now and I feel it's working for me. I am running 7 days with 3 doubles. Also, strength training 5x a week with major stretching. I have never done so much so I'm a tad nervous. So, as a preemptive effort to keep my body in good shape I decided to attack from another side: Nutrition.

I haven't had refined sugar since September. I have felt really good. It was a good decision. I don't miss sugar at all. Other than that I eat very well. Grilled chicken, pasta, veggies, fruits, nuts and cheeses.

But, circling back to the increased activity and my desire to stay fit and uninjured I am going to try prepping my midday meals to get in more protein and veggies along with carbs and calories. This way I won't be scrambling for protein or just eating empty calories.

Very healthy but also my favorite food.

So I cooked up some grilled chicken on the George Foreman, organic frozen peas and brown rice. Goat cheese on the side. Brilliant!! The peas have 4grams of protein and that is a good portion of chicken. So I'll try this out for a few days and see how I feel. Can't really go wrong. It's NOT for portion control or weight lose. In fact, I need to keep an eye on weight. I'm at my racing weight about 4 months too soon. lol So, let's keep that junk in the trunk for a little longer and build some muscle!!

Here was my week:

Monday: am 8 miles pm 3 miles
Tuesday: am 8 miles
Wednesday: am 8 miles pm 3 miles
Thursday: 7 miles
Friday: am 8 miles pm 3 miles
Saturday 9 miles
Sunday 15 miles
Total 73
And 5 hours of strength/stretching

My morning miles are very low 7 pace and the 3 milers are super easy. 7:40 or so. The long run is 7:20 pace. This is still base phase for me so there isn't much structure aside from mileage.

I hope your running is going well. Does anyone do this meal prep stuff? Is is bliss? Or just nasty leftovers after 2 days? 

Thanks for reading!!
Laura
PS...the ab sitch....believe it or not they are getting stronger, just looking blah...




















Saturday, December 8, 2012

Ibuprofen 2, Laura 0

I know what you're thinking. I told you so! LaBella, you can't take so much Motrin. It's not good for you. To which I blah, blah'd you all. Leave me alone...

For history's sake I love Motrin. I have always taken 2 on an empty stomach in the morning for many years. I take some before bed and as needed any other time. It became a habit. Note: I never took more than recommended on the bottle. I took them because I figured they would X out any inflammation from running and keep me from getting injured. Not so much because I was in pain.

Well, fast forward uh many years. I started getting this burning pain at the top of my abs. I figured it was because of my new ab routine and training. Clearly, I am a beast! I took more Motrin. It happened again, and again. Day after day. WTF?

Then, it dawned on me. Those are freakin stomach ulcers! I'm burning a hole in myself. GREAT. At this point I was in staggering pain and went to CVS and bought every chewable and pill I could find. Within an hour I was better.

Now, very sad that I was going to have gross inflammation from lack of suppression I took just 1 motrin before my run. I was fine. The next day, zero. It has been a week and I haven't taken any. And you know what? I notice no difference.

So, lesson learned. It could have gotten worse. Ugh. I just wanted to pass this alone to my runner friends the the secret cult of Ibu-lovers! Don't do it anymore! Touche?!

I'll update the running stuff later..it's going great..I'm still at the gym planking my butt off. ALL DAY ERR DAY! Get it! Out for 9 peeps. Rock on!
Laura



Monday, December 3, 2012

Shake it!

Ok, this is almost a PSA. I have 5 minutes to disseminate this awesome intel! I can't wait until tonight to blog. You need to know this now!!

I have found a cure for shit-ass-run-down-burned-out-dead legs! Beautiful right?! Yes! And it's only $2!

Here it is:

Post long run. Or any hard run. Soak your legs in a HOT tub of water with GINGER! Burn the shit outta em. Sprinkle ginger generously. I'd say 1/4 cup. Sit back and relax for 15-20 minutes. Keep it hot.

For the remainder of the day you'll feel like you didn't run. The next day you'll feel like you had 20 hours of sleep. For me, my legs felt like those of a boiled chicken. Kinda rubbery and flexible. There is science behind it. I got the technique from Verity Breen. A incredible masters runner. So I gave it a shot. It will increase circulation and blood flow and get you on the road fast!



That's all for now. Cheers!
Laura