Training Tuesday: Detroit Marathon week 16

Week 16 was a pretty decent week.  I managed to get in 4 runs this week and came within 3 minutes of my 10 mile PR on Sunday at the Bridge Run.

I struggled a bit to hit paces this week but for the most part, I made it.  I did not get enough strength work but on at least a few days I did my Kinetic Revolution workouts.  I need a kick in the ass to get the tabata going again.

I don't really feel like listing everything out this week so basically I had 4 runs: 7 miles at 10:43, 6 mile tempo at 10:15 ave (tempo miles were around 9:45), 6 miles easy at 10:59, and the 10 mile race at 10:24.  Rest day on Saturday and strength work on Tues and Thurs.

This coming weekend I'm running the Detroit Women's Half and working the expo for Another Mother Runner.  I can't wait!

What's on your plate for this week?

LMCU Bridge Run 10 Miler #racereport

On Sunday I ran a great, local 10 mile race as a training run for the Detroit Marathon. Now, before you say, "But Bari can't run races as training runs!" let me assure you that this time I did! I know - crazy talk!

This really is a fun course, crossing the Grand River a few times and passing several historical sites and museums during the 10 mile run. If you are relatively close to Grand Rapids, MI, I suggest you put this one on your radar for 2015.

No mile by mile recap for this race, but some overall impressions.

• Pacers can help you control your enthusiasm.  I knew I was in no shape to run a PR at this race (my PR is 1:40:56 at this same race 2 years ago) so attempting to do so would have been very risky and stupid.  Being reminded that the goal for this run was TRAINING and not a race influenced my decision to line up with the 11 m/m pacers.  I decided I would stick to them like glue for the first 8 miles and then if I felt good, push the pace for the last 2.  This worked great, with paces of 10:43, 10:36, 10:52, 11:00, 11:02, 10:53, 10:45 and 10:44 for the first 8 and then 10:11 and 9:31 (but run in 7 something because my Garmin measured short) for the last 2 miles.
• Pacers may not run how you would like to run.  Look at my splits.  They were clearly running MUCH faster than an 11 m/m pace for the first 3 miles.  This was fine for me since I'm capable of those paces, but a lot of people dropped from this group by the 2nd aide station.  I would have preferred to start slower and speed up for a negative split.  I know now what to ask at the Detroit Women's Half next weekend.
• Running with friends is fun but not necessary.  I started with some friends but we all had different goals and paces.  This was fine and I just got lost in my music and the pretty riverside scenery.

• Non-traditional bling is fun from time to time.  This is the first year the Bridge Run has offered a medal to all participants and at first, I was disappointed to see it was a key chain, but now I think it's kind of cool and it's hanging on a chain from my bling rack.  The shirt turned out really nice too.  It's a soft, cotton t-shirt and a little bit fitted. The color is pretty and I have enough tech shirts, so being ticked that it was cotton when I got to packet pickup was silly.

• Being only about 3 minutes off of PR pace when you weren't even trying to run fast is frustrating.
• Small races in my area mean I can run fairly well and still suck in the rankings. I finished 57/71 in my Age Group.  372/476 females and 658/788 overall.  I really prefer to be in the top 50% and today I wasn't even close.  I know I'm in a really fast age group, but this is ridiculous. 
• I showed a lot of growth as a runner on Sunday.  I had a guy on my 6 the ENTIRE race.  He lined up with the pace group and when I made my move at mile 8 to take off, he matched me and stayed right on my ass.  If I tried to surge, he surged too.  If I pulled back, so did he.  It was really pissing me off.  With .1 left to go and in the finishing shoot, I slowed up and let him pass me.  Beating this a-hole and getting hurt in the process was not the point today.  I hope in some way that maybe I was his rabbit to a huge PR.  A thank you at the finish would have been nice though.

What would you have done in that situation?  Kick his ass at the finish (which I think I was capable of doing) or let him go?

#WIAW and a Weigh In

It's that time of the week again where I say I'm not going to stress about the scale. Usually I'm lying to myself & I hate the number I see. Today wasn't so bad.

In fact, it was pretty darn good. I've tried to get back to a bit more paleo and a bit less "ish" this week. It seems to have helped because I'm down 3.4 pounds. Now, if I could just keep this going that would be great.

Now for the "what I ate" part of today's post.  I finally found something bread-like that's fast and makes great sandwiches.  While killing time searching on Pinterest, I stumbled upon this recipe for a 1 minute muffin. Now, I'm all about the 1 minute mug cake and cookie recipes because HELLO! A dessert in 1 minute - no brainer.  But, I'd never thought to try and make an individual bread.  These actually turned out really good.

This first one was made using the original recipe and almond flour.  I do not have "golden flax meal" so I used regular and my baking powder is not aluminum free (who knew there was such a thing???).  They turned out fine.  This one baked up very fluffy and I was able to slice it into 4 thin rounds and toast them in the toaster.  Incredible BLAT sandwich!  The one drawback to this recipe? One ramakin of bread is over 300 calories.  OUCH.  Yes, when it's paleo it's not supposed to matter, but still.  300 Freaking Calories!

I made pulled chicken in the crockpot for dinner and decided to try the bread again, this time using the alternate recipe with coconut flour.  These don't pack quite the calorie punch - "only" 195 calories but that still seemed really high to me.  Also, they didn't rise as much with the coconut flour and had a bit sweeter of a taste.  Still good but I think the almond flour ones tasted better.  I think in the future, I'll stick with the almond flour recipe and just save 1/2 the bun for another meal.  

So, is it worth it to make a bread that is going to add 300 calories to your day? I'm not sure, but actually eating a real sandwich was kind of a treat :)

Training Tuesday: Detroit Marathon week 15

I had a pretty decent week, with the beginning starting rocky but an incredible long run on Saturday.  The good definitely provided redemption for the past couple weeks of crappy runs.

Monday 9/1/14 RUN - 7 miles (5 easy, 2 medium) - I wussed out and used a friend's TM because I was sick of the humidity. This wasn't a great run (averaged 11:07) but I got through it.

Tuesday 9/2/14 STRENGTH-ish - Saw my chiro for a very sore ankle and he diagnosed more glute/hip issues.  It's crazy how something that doesn't even hurt results in pain somewhere else.  I now have a bunch of exercises I can't really do right and I spend time doing those instead of the TABATA I was supposed to do.

Wednesday 9/3/14 RUN - 7 miles (averaged 11:07 again - at least I'm consistent???). This was supposed to be a progressive and it sorta was but then it wasn't.

Thursday 9/4/14 STRENGTH - stretching, rolling and a few pushups.  I"ve started doing Kintetic Revolution 30 day challenge based on a friend's recommendation.  It takes a lot longer than I wish it did, but hopefully it will start fixing some of my strength and flexibility issues.

Friday 9/5/14 STRETCHING more KR.

Saturday 9/6/14 RUN I crushed my 16 mile run with a 10:58 average pace.  Switched my intervals to 5 min run/:30 walk and it was perfect.  Helped the weather cooperated, too.

Sunday 9/7/14 WALK and STRETCH - I've loved my Sunday morning active recovery walks.  No watch, just a meandering walk to sbux and home.

This coming week's schedule is a little goofy because I'm running a 10 mile race on Sunday.  I need to make an effort to get more actual strength training in, too, instead of just KR.

Motivation Monday: Keep Moving Forward

I saw this on FB this weekend and it really spoke to me.

Keep moving forward, even if your path isn't clearly marked.

You'll find your way.

Weigh-in Wednesday: #WIAW too much "ish"

My diet has been less paleo and more paleo-ish lately.  I've reintroduced some grains but have stayed primarily gluten free.  Seems I can't even have rice flour or corn without gaining weight.  Thanks to this lax eating, I gained 2 pounds this week.  I also was sick as a dog for eating my hamburger on a real bun the other night.  

Lesson learned.

I did make a very healthy dinner last night.  Roasted chicken (I took the skin off to eat it), steamed veggies and a plain sweet potato.  I also had a glass of wine and a salad (the dressing wasn't paleo - Olive Garden Italian has cheese in it and "bad" oil but it was what I had that wasn't cream-based).

What isn't pictured is what I had AFTER dinner.  2 more glasses of wine, a GF brownie and a small scoop of ice cream.  Celebrating the first day of senior year for my kids shouldn't include me I guess because even though I tried to be healthier, it was still cheating.  Now I have half a pan of brownies and a container of ice cream taunting me.

Brownies and ice cream are my Kryptonite.  What's yours?

Motivation Monday: a goal reached!

Last month, I missed hitting 100 miles for the month by 3 measly miles.

This month I crushed it.  

Now excuse me while I continue to veg out this holiday weekend because the 20 miler on Saturday to get me there was BRUTAL.

I hope you all have a safe and fun Labor Day!