Caffeine and Running

Where the magic happens!

Happy Saturday Guys!!

This blog post has been prompted by a friend who just tried caffeine on her long run and LOVED it. I am the self proclaimed caffeine expert! I have tried it all and found what works for me so I wanted to share. I made a second pot of coffee just for the occasion. LOL.

Firstly, it's all about timing. Don't drink too much caffeine pre run so that you can't manage your breathing. Once you feel heart palpitations you are screwed. Your run will suck. It's okay, you learned. Don't do it again.

Give love to the caffeine pill. Head over to GNC and they'll help you. I have been taking a 100mg caffeine pill daily for 3 years before my run. For most of you that may be overkill but my tolerance is off the charts. This is a good way to get jacked without coffee swishing in your belly.

Try some powdered jack juice like Assault from GNC. This is a great alternative to coffee and is my go to for track workouts. The drawback is you have to drink it and probably go pee before you start running so you don't have swishing in your belly. I drink it an hour prior.

I'm also a fan of Street King. Similar to a 5-hour energy but for me I don't get the heart palpitations. This is also INSTEAD of coffee or Assault. I don't want emails about how you took it all and flailed around on the ground in lane 8 foaming at the mouth with uncontrolled breathing. lol!

Here are some products I have tried:

LOVE.  Target brand. 50mg's per squirt. Add some to your water bottle.
I used this for my marathon. Worked for me.

HATE. Heart Palpitations even with half the recommended dose.

Waste. Don't bother. Natural energy my a$$.

Pure awesomeness. 100mgs. Take mid long run. Please. You will love it!

The following would probably kill a horse but this is my daily routine:

*Wake up then 7oz of espresso.
*A 100mg caffeine pill before I head out the door.

For special runs like long or track I usually reduce the espresso and use Assault instead. I keep Street King in my car for days I don't have time to mix powders or just feel like grape. Best flavor ever.

Gels only on long runs. I don't want my body to acclimate to them so they are a special treat for 15 miles or more.

I think that's about it. I hope it helps. The key is to find the right about for you to perform well but not get too jacked. So grab a Street King and have a sip.

CHEERS my friends!! Happy Running!

Laura

The Crawlin' Crab Half Marathon Race Report

For a first year Half Marathon this was an incredible race. Incredible volunteers and support. Someone did their homework WELL! Thank you for a great race experience Crawlin' Crab!! I expected 500 people starting before a line drawn in the dirt as is typical of most first year races. This was immaculate in every sense.

But because it's my blog I'll bring it back home. lol. If there is a such diagnosis as Tri-polar disorder I have it in regards to this race. Just as my splits crashed and burned so did my mood.

I have to admit I went into it a little cocky. I wasn't hoping for much more than a 1:27 but I thought I could sleep walk that in. I am well trained and was counting on great conditions to carry me through. You guys know I HATE handicaps. I hate excuses. But they also help explain this disaster.

PRE-RACE

I had a doctors appt. Normal, I figure no big deal. I went down to the lab for blood work. I never look because it freaks me out. Well, maybe I should have! I pretty much passed out after they took EIGHT tubes of blood. I'm a super anemic person anyway, that didn't help. I looked at the tech holding an armful of tubes or MY RACE in her hands. I slept for almost 24 hours. But I said, F**k it. Honey Badger doesn't need blood to run this race!

THE NIGHT BEFORE

I bag all my vitamins when I'm away from home. This time I put my 100mg caffeine pre-race pill in the bag of pills I take at night. I figured I wouldn't take THAT pill at 9pm. WRONG. Oops! So I was jacked all night. Wanted to race at 2am. Tossed probably 200 times. Fail! And I didn't have it for the morning!

RACE DAY

Pouring rain pre-race. Wind, that knocked me down just walking. SHIT, the dreaded beach wind! Oh well, I can draft!

RACE

Pumped, happy, I had my training partner racing too. I was ready to GO! A day at the office.

Miles 1-3 6:30 pace. It felt good but it was into the wind. I didn't think it was effecting me yet. There was 1 girl ahead of me.

Miles 4-6 Creeping into the 6:45's. I was getting tired. I felt like I was doing lunges to move. 2 more girls passed. I got pouty that I wasn't top 3 anymore. I couldn't give much more. I drafted them and let them go in the course of a mile.

Mile 7+ I didn't want to run anymore. I couldn't move the way I normally run. I wanted to DNF. But, it just didn't fit my personality. I had friends running 100 milers at that same moment. HELL NO could I justify walking and pouting (especially that far from the finish lol) So, I made a deal I would just run to the finish and get on Active.com for a redemption race asap. I dropped to 7 pace. Got passed. It just sucked. Then rain again at mile 10. UGH...

End result: 8th female 2240 runners. 2nd AG. 1:30.

But here's the story in pictures:

Mile 7ish. Still okay.

Falling apart. Please note WIND in hair...That is a head wind!

Eric is going to kill me for this performance!

Ain't looking at that clock! 13.0ish...

So it is what it is...a great workout. REDEMPTION HALF T-3 weeks!!

Holla!

Laura

Taper Week and Race Goals!

Welcome to my race week! I starting to get pumped, but not super excited yet. I have a Half Marathon this Sunday. I miss racing so it will be nice to pass others and see their pain. lol.

My PR from last year is 1:28:05. So given that I know I'm capable of that the following are my goals:

1. To win the race. Well damn, you may say but shit I didn't sign up to lose. I'd like to win the bitch, if possible.

2. To PR. I feel I'm in better shape. It's likely. But you really never know.

3. To get a freakin good race photo! Geesh, the training is fun, falling in pot holes during dark training runs is humorous, chasing others in Umstead is great but get me a quadilicious race pic PLEASE!! Let me be toeing off with the sun at my back! And no grimace..lord, no grimace.

My training this week has shortened daily mileage. Basically all 5 and 6 milers. Being that I like to be proactive in my training I'm putting my energy elsewhere:

Stalking the weather from my Bosu, iPhone and laptop constantly.

Work on my abs. That is bad positioning..don't do that.

Protein time! No need to puff up like an oom-pa-loompa this week. Feed the muscles!

So, the week is moving along. Ho hum...Good luck to everyone doing Chicago!! 

Later taters!

Laura

How to run slow

I'm convinced that conditions can make or break anything. Including my ego! I went down to Key West, FL for 4 days last week. I used to live there in the 90's. Cool place but kinda hot and humid for things like TEMPO!

But being the psycho, wanna be bad ass I am I trained through my trip.

The first day I did 9 miles at about 7:40 pace. Sight seeing in Old Town KW. A lot of fun. I ran at 6:30am daily.

a police officer was following me. Do I look suspicious?
Well, he offered to take my picture. Thanks 50!

Take your time here. Look at that Dew Point..REAL FEEL 95!

My first apartment when I was 18.

about 7am at mile 3

20 minutes later...

The next day I did 30 minutes of tempo at about 6:45 pace. It was the hardest tempo I've ever done. I dehydrated during warm up. Just crazy humidity making it impossible to breathe. Being that KW is a tiny island I did lots of back and forths. Saw lots of these:

Then enter snorkeling, swimming and lots of walking...

Snorkeling on the Sebago catamaran 

random Iguana by my chaise

So on day three I schlepped out 7 miles at 8:15 pace. A lifetime slowest pace ever. As long as I ran I was happy. I didn't have time to do my long run on the 4th day so I had the brilliant idea of doing it after traveling all day.

OUCH!!

14 miles at 7:24 pace. Half sleeping, half running. I fell once going up a dirt hill in the dark. I guess I'm flexible because it was kinda fun. Bad part was I forgot to restart my garmin so I had to run extra to get the mileage. We all know, if Mr. Garmin doesn't see it, it didn't happen. haha

So, thankfully I made it to my taper week. I have a half this Sunday. I feel like absolute SHIT and can't imagine running fast but hopefully as the week passes I'll mend and be gunnin' for some speed!

Have a great week running!

Laura

Housekeeping. Housekeeping, can we come in?

I'm going to get the jacket! I mean isn't that the point?  It looks like registration is still OPEN for those of you on the fence!

I feel a tangential blog coming because I don't really have anything exciting this week.

Upcoming races!
I have a half in a few weeks. It's certified and flat. Yes please. My pr from last year is 1:28:05. I feel I can beat that however if I don't there will be another half the following weekend. lol.

Training
My track workouts are long, 8-10 miles some weeks. And tempos about the same so I've backed down my recovery runs to 7:30 pace. I am usually sore and just tired. I get up at 5am 7 days a week and run. I love it but it is tiring. My week is in the low 60's for mileage.

Sugar-free!
I need to do a separate blog post on this one. But I've gone from 3 ice cream cones a day and sweets after every meal to absolutely ZERO refined sugar for 3 weeks now. My diet is completely different. I eat lots of nuts, cheese, chicken, beans...I was worried I'd lose too much weight but I've remained the same. Here are the biggest changes I've seen:

1. I don't have food babies. You know, bloated after eating half a carvel cake? Distended belly from a row of reduced fat oreos?

2. My skin. My pores are non existent and I haven't had a zit at all. My skin looks good.

3. No sugar crashes. I'm not dying to eat. I carry Think Thin protein bars (0 sugar) with me at all times because eating out isn't really an option right now.

The bad part
*Sports nutrition is loaded with sugar. I'm an all or nothing type of person so giving away my Cliff Shots, Sport Beans etc SUCKED. But Honey Stingers work and I'm finding some other products.

*I can't swig from the OJ container. SUGAR!

*It's kinda embarrassing in public when people offer honkin pieces of sweets to me. I'm learning to shut up about the sugar free unless I feel like a chit chat.

*The expense of fruit. I get my sugar from fruit. Fruit is expensive going into the fall. Initially I was eating 2-3 packs of raspberries, blackberries or blueberries daily. Boom $13 right there. I've backed off and found things like dates that are good and have natural sugar.

$$$$

*and the worst part: Giving up frosted mini wheats for plain!!!!

I'm secretly hoping I'll wake up with a 6 pack one day. I am still doing abs so somethings gotta give!

I hope your training is going well! Have a great week!!

Laura

The Psychology of Tempo Day

The Psychology of Tempo Day:

Today I had a 5 mile tempo run. In normal fall, winter or even spring like conditions I'd enjoy 6:30 pace. I did it often during marathon training in the WINTER.  However, today was 100% thick, stank ass humidity. This is my kryptonite. I knew it wouldn't be fun but the thought of a FAIL would be a bazillion times worse. So this is how it goes for me:

1 mile warm up. 7:47 pace. It felt faster than that, but ok.

During tempo I sounded like a train wreck from mile 1 on. But after 3 miles of hard breathing I learned I can still run and sound like crap. YAY! So I said screw it, keep going....hating every second of it but knowing I wasn't going to die.

Towards the end of the 5 miles I was hanging at 6:25 pace which may as well been 4:25 pace because that's how it felt.

Upon completion I was stoked. I finished and did the workout with minimal auditory crying. Dan, shhhh!

The ride home and the following hours are typically gleeful after a hard workout. This was no exception.

By 2pm I was planning my evening shake out run. (which never comes to fruition, ever)

By 3pm I was drinking red bull getting pre pumped.

By 5pm I was giving a 2 a day a second thought.

By 6pm it hurt to get started walking after exiting my car.

Now, I'm parked in front of the Mac talking shit. Meh...Well, 1 good workout done is enough for me.


On the ab front. I am trying something new. I do abs for about 20 minutes a day 6 days a week and while they don't appear to look like the back of an ice cube tray, they are there. SOOOOO....I am going to stop eating like a glutinous pig in the sugar department and see what happens!!

The abs will go here----^ 

Cheers and happy weekend running!

Laura

Go Run Ride!

Hey All!

I consider myself a shoe expert in regards to knowing what shoe works for me for what type of training runs. I can usually tell by holding a shoe if I'll like it. But most definitely I can make a good call after a few test steps.

I've been in Brooks Pure Flows for a long time now. I love them.  I've always wanted to try Sketchers Go Run. But because I've never seen them in a running store or anywhere for that matter I wrote it off. Enter....a gift card to Zappos.com. DING DING!!

24 hours later my VIP status at Zappos dropped these on my doorstep:

These are the GO RUN RIDE. And that's my bangin' calf. haha

Damn my feet are big. Size 9.

Slightly more cushion than the Flows. More bangin' calf too. 

So, the Go Run series has the original Go Run and these the Go Run Rides which tout more cushion and less of a minimalist shoe. Then there is the Go Run Speed, which are flats. I have been wearing these all day. Very much like the Pure Flow but possibly more cushion as you can see above.

I'll keep you posted after I get some miles in them. But so far they feel great. 

Training wise everything is great. Still no 5k. It's still too humid in NC and I see no point in it. I'll find something when it cools down. I'm hanging around 60 miles a week and it's about to bump up as I start Half training. 

Here's last week:

Monday: 8 miles 7 pace

Tuesday: Track

Wednesday:7 7 pace

Thursday: 9

Friday: Tempo 2x2 miles @ 6:15 pace

Saturday: 10 miles hills 7:30 pace

Sunday: 13 miles 6:52 pace

I'm Garminless this week and using my iphone as a GPS with the Map my Run app. My 610 started discharging when I put it on the charger. Constantly draining the battery. So for $99 I'm waiting for Garmin to send me a refurbished 610. YAY!!

Fall is almost here. I can't freakin' wait!! Happy Running Friends!!

Laura

I can read faster than you too!

Haha, I thought that was funny. Well, I've read a couple really good running books this week and wanted to share.

The first one was Running With The Kenyans:

Loved it! Please say that in the tone of In Living Color's: Men on Films. I can't find a Loved it clip.

Sorry, any tribute to these guys I just have to throw out there. So back to the book. It's basically an older kinda has-been British guy who wants to go to Kenya in his 40's and check out what the Kenyan hype is all about. He is probably at my fitness level which puts him with the slowest of the slow Kenyan women. He wakes up every day at 5am and busts his ass to keep up. He stays in Iten Kenya for a few months and shares what he learns about barefoot running, Kenyan diet, altitude running and 2 a days. He finishes up the book with a PR marathon and great memories. Very cool book about not just running, but the culture of Iten.

Then, get ready to cry your eyes out in a tear jerker with Running for my Life:

I read this book in probably 2 sittings on the same day. Definitely an inspirational book about a Sudanese refugee turned US Olympian. Lopez Lomong was kidnapped from his mothers arms at age 6 by rebel soldiers during the Civil War. Later spent 10 years in a refugee camp where the highlight of his week was sifting through trash to find food. His days were spent running and playing soccer. He caught a glimpse of the Olympic games on a tv in Sudan and knew that was his destiny.

Fast forward to age 16 and he is chosen to go to America and was adopted by a loving family. He then is reunited with his biological parents, finishes High School and graduates from college while making the Olympic team for the 1500 in Beijing. Amazing story. Amazing man. He now has his own foundation to help others in his home country.

The book ended but he just ran the 5000 in London placing 10th. Rock it Lopepe!!!!

These are definitely worth a read.

Happy Running!

Laura

Forget the foam roller....

Today I am NOT loving the foam roller. I over rolled yesterday. Which is consistent with my obsessive personality. I feel like someone kicked the shit out of me!

Insert, next best thing...stretching with child...thanks Soph! Note: 3 seconds later Sophie was catapulted across the room when she could no longer hold my leg down. haha

Happy Sunday!

L + FR = Love

I have a love/hate relationship with the foam roller. I bought one a few years ago and used it once before tossing it in the garage and later giving it away. It hurt. I didn't see the benefit of the pain.

Fast forward a few years. More people have been talking about using it regularly and the benefits. And of course my hero Meb uses it. So, in an effort to not let the foam roller send me crying I bought yet another one. This time I loved it!! Hams, calves, back and gluts felt awesome. IT and quads not so comfy but not painful either.

When I'm done I feel like I've done a 2 mile warm up. My legs feel ready to go. I could be onto something!

Meb's doing it....

So when I'm not parked on my Bosu watching the olympics I may pop on this.

Also, I'm getting better with my stretching in general. I can get up on my toes on my backbend. For a runner I think this is as good as it gets. lol. 

My training is going well. This week:

Monday: 8 @ 7:10 pace
Tuesday: 10 miles. 1x800 (2:54) then 4x1 mile at 5:57-6:02 with 1 mile inbetw each at a low 7 pace.
Wednesday: 7 miles @ 7:17 pace
Thursday: 13 @ 7:26 pace 1400ft elevation.
Friday: 8 miles @ 7:22 pace
Saturday: 7 miles. 4x400 (78-80) 3x300 (57-58)
Sunday will be 6 easy. I moved my long run so I can watch the Women's Marathon, of course!

I'm still doing abs, bosu, medicine ball & free weights for my arms 6 days a week after my run.

So, knock on wood no injuries seem to be lurking and I feel pretty good. Happy Running peeps!

THAT was awesome!!

Laura

Welcome to my pigsty...

I had one of those moments where I thought to myself, damn my junk is creepin. Most of my stuff is clean and organized. I unload the dishwasher at 5am because I... can't..go...on until it's done. But my running stuff is a freakin mess:

This is my running stuff. Yes, those are trophies from like 5 years ago I can't find a home for.

these are my door hinges and knobs

my car. empty bottles of water and jack juice. Advil and a coupon for a pedicure.

This is embarrassing. I almost want to delete this post. There was a point but I forget...go figure....I did 40 laps on the track today ...need I say more?!

Happy running friends.

XOXO

Laura

I love Meb!

Ever since we hung out in Eugene for about uh....6 seconds I've followed Meb's training pretty closely. His dedication and drive is inspiring, yet jaw dropping.

 He posted this video of a training day a few weeks out from London. It is amazing. It will also make you feel like a slack ass, lazy piece of shit. haha...watch the whole thing. he doesn't stop at tempo. And his heart rate is SICK!

So clearly, I'm watching this thinking, hmmm what can I take away from his training? What is it that Meb does that I'm not? What's his secret?

Clearly, this is it!!!

The backbend!

haha..well, Meb has more than a backbend on me but I'm trying to stretch more and thought, why not?
Can't hurt, might help....ya, until I had to get out of this position. Yowsa!!

On a training note I'm still training my ass off for that imaginary 5k that I may do at some point if the weather is right and the course is downhill.

Today I had track. 4x400 @ 77-82 and 3x300 @ 57-58. My long run is 13 miles. Tempo is 6:20 pace and everything else is pretty much 7 flat. 7 days a week for mileage in the low 60's.

Considering the nastiness of humidity and heat we're all getting I'm very proud that I can maintain my running at all.

Well cheers to being halfway through summer and countdown to the Olympics!!!

Laura

mid summer update!

Hey all!!

Sorry MIA. I vacationed in florida during a tropical storm for a week and ran in this daily while crying and forcing a 7:30 pace.

I thought my days of relative speed were gone. I thought my fitness had turned to shit.

But just like those who come down from altitude there was little gift in the end. Probably the 2 best workouts I've done recently. I think running in fetter bands of rain and 40+ mph winds built my strength so that when I came home into the stagnant heat of NC I ran with much more ease.

TRACK was 8x400 in 83, 82, 82, 81, 80, 80, 80, 79 with 400 jog recoveries. No stopping. This is an improvement. I never did track during my Eugene training. I hate it.

Then I had a pretty good tempo/fartleck for 8ish miles 3 days later. The workout was 15 mins fast, 3 recovery, 10 mins fast, 2 mins recovery and 5 fast. 1 mile warm up and 2 cool down. Fast was 6:20ish. Recoveries were 7 pace and the cool down went sub 7 again. All in 80+ degrees and thick humidity.

So I'll march on during this heat wave. Benny, it's 100-105 every day now. At 6am the best it gets is low 80's!! Disgusting!

AB UPDATE...

I have no comment. I'm doing abs 5 days, but still half ass,...

Before I ate, clearly...

ehhh, it is what it is.

Well, happy running friends. I think if I can keep this up for a few more weeks I *may* do a 5k. Of course it will be my personal olympics so...you know...gotta bring it. I hate 5ks but I like working hard and doing well.

Cheers!!

Laura