#THS13point1 Week 7

 Posted by at 6:00 am  fitness
Aug 252014
 

A few months ago I registered for my first half marathon.  I decided to document the process of my training, hoping that it will help to keep me accountable to train strong.  This is week seven.

Monday August 18 – Sunday August 24
Total Miles Planned: 21
Total Miles Ran: 16

ths13point17

Favorite Run: Friday I ran a very speedy 2.5 miles after getting out of a rough week of work.  I originally had 3 slow miles on the plan, but instead went a bit fast for my normal self and kept well under 10:00 minutes for the entire 2.5 mile loop I logged.  I finished it off in just over 24 minutes – a 9:40 per mile pace. It felt good to leave some emotions out on the road.

Least Favorite Run: For the first time during this training cycle, my long run was the worst of the week. I had originally planned on tackling my 11 miler bright and early Saturday morning, as the sun was rising and the temperature was still low.  Instead, after one mishap after another, I finally decided to put the run off until later in the day.

I started my run a little after 4:00 PM and though the temperature wasn’t deadly [it was only in the mid-70’s] the humidity was less than fun to deal with.  I got it done though, and that was good enough for me.  I finished this run five minutes slower than the last 11 miler I ran and I’m honestly in shock that I didn’t call it quits early and head home at one of the 12 points I thought “I could just cut through there and head back.”

Other Workouts: I did two short upper body workouts at home this week, along with taking several walks. I’ve also been adding squats and calf raises to my daily life when waiting for the microwave, at the copy machine, or during commercial breaks.

Listening Notes: Podcasts for the win! This week: Nerdist with Carol Leifer, The JV Club with the Sklar Brothers, Ask Me Another Live in Central Park, and a for Saturday’s long run a pop culture podcast playlist filled with full length and mini episodes of both Extra Hot Great and Pop Culture Happy Hour.

I haven’t listened to music while running in a darn long time.  I think I’ll create some running playlists and try something new this week on my evening runs, especially.

Fueling Notes:  This was the second long run in a row that left me feeling really sick afterwards and eventually ending with me feeling better after I ran to bathroom to vomit.  I really don’t want this to continue and am trying to figure out what I can do better to help my body respond better.

Because I ran in the afternoon this go round, I didn’t take any GU before I started running [for intense endurance workouts, the company suggests taking 1 GU 15 minutes before activity and then 1 every 45 minutes of activity to follow] and instead took my first fuel, a vanilla bean GU, at about 30 minutes in.  I then took two Clif Shot Bloks in Cran Razz about 45 minutes later, and a few Honey Stinger Pink Lemonade Energy Chews about 45 minutes after that.

I think my biggest failure so far is not taking in more fuel shortly after I get done with my run.  After a 10-20 minute cool down walk, I usually take a few sips of water, do some stretching and take a shower before even thinking about putting anything else in my body.  Next week I will try to refuel more quickly after my long run – maybe with some chocolate milk or this Strawberry Chocolate Long Run Recovery Milkshake I totally forgot about until now when searching to see if I ever wrote about the nutritional benefits of chocolate milk after a hard workout. Guess what…I did.

I also recently heard about Core Power protein drink from my RD friend, Melissa. I’d seen Core Power on blogs and IG accounts of people I follow for a while now, but I never gave it a second thought because I always imaged those drinks being for muscle-men and SERIOUS athletes, not me.  That is, I never gave it a second thought until I was talking to Melissa about protein and training and she listed off all that she loved about this product. [You can read all about the nutrition behind it here: What is Core Power?]  I’ve seen Core Power at some local stores and I plan to give it a try very soon. Keeping my fingers crossed there is no chalky aftertaste which seems to be the common case with most “protein” drinks I try.

#THS13Point1 Reflections: This week was a rough one in term of self-motivation and getting myself pumped up to run.  I skipped one run and shortened two, being 5 miles away from my planned miles for the week.

I’m cutting myself a break and accepting the extra rest as a gift from myself before I get back to dominating my training this week.

Aug 212014
 

Disclaimer: I received Blue Diamond Honey Roasted Almonds for free as part of Blue Diamonds Tastemakers program. All content and opinions are my own.

bluediamond

On Twosday I mentioned the latest Blue Diamond Almond flavors I’ve been lucky to try.  I love the Honey Roasted Chipotle for savory, smoky, snacking.  I made a super quick snack mix with these bad boys by adding mini-pretzels and penguin-shaped cheese crackers.  Perfect for munching on while Netflixing.

pancake mix ins 

After tasting the Honey Roasted Vanilla almonds, I knew I wanted to use them in the kitchen and decided a revamp of my Trail Mix Pancakes was in order.  This recipe doesn’t call for sugar and these almonds add the perfect amount of sweetness to breakfast without going candy-coated-overboard.

I made a double batch of this recipe on Sunday so that we had enough for dinner and several days of leftovers. I brought an extra delicious breakfast to my desk all week long.  Reheating in the microwave doesn’t sound fancy, but it sure feels like a step into luxury compared to my normal oatmeal or yogurt with fruit.

Vanilla Coconut Trail Mix Pancakes with Blue Diamond Honey Roasted Vanilla Almonds
makes 8 medium pancakes

Ingredients

  • 1 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground ginger
  • 3/4 cup milk
  • 1 egg
  • 2 Tablespoons unsalted butter, melted
  • 1/4 cup applesauce
  • 1/2 cup Blue Diamond Honey Roasted Vanilla Almonds, crushed
  • 1/4 cup raisins
  • 1/4 cup shredded coconut
  • nonstick cooking spray

Instructions

  • In a medium bowl, combine flour, baking powder, salt, cinnamon, and ginger.
  • In a separate bowl, combine milk, egg, melted butter, and applesauce.
  • Stir dry ingredients into wet ingredients until just combined.
  • Add remaining ingredients and stir slightly until mixed.
  • Bring griddle or fry pan to medium heat, after spraying it with cooking spray. 
  • Using a 1/4 cup measuring cup, scoop pancake batter onto the heated pan.  Allow to cook about 2 minutes, until the batter just starts to bubble, then flip to cook through completely.
  • Top with syrup, jam, nut butter, or your other favorite topping to serve.