Happy Fit Friday everyone! One more week until race day, and I'm feeling very positive about coming in under 1:45. I've been having some pain in my right foot the last 2 days... not sure if it's muscle or bone, but I am hoping some Salonpas will clear it up. Ok, let's get into it!
LONG RUN Saturday: This was my last long run before tapering, and I felt amazing. It was 12.12 miles, at a 7:42 average pace. My splits were consistent with a spike at mile 9 because of a huge hill: 7:27, 7:26, 7:27, 7:25, 7:34, 7:39, 7:44, 7:45, 8:07, 7:58, 7:52, 7:57. It was another reminder that I need to incorporate hill training after next week's race to be ready for Big Sur. I also took the O2 Gold supplement again during this run, and plan on taking it on race day.
RUNNING Monday, Wednesday, Thursday: I was able to squeeze in 3 more runs this week. Monday was a 6.5 mile run, and both Wednesday and Thursday were shortened to 4.75 miles. I'm averaging a pace between 7:42 and 7:46 on each run. I was hoping to run another 6.5 miles on Thursday, but because my right foot has been hurting, I shortened it. I'm working on listening to my body and not being disappointed by allowing myself to go a little easier or to rest.
CROSS TRAINING Sunday, Tuesday, Thursday: Double time babay! In last week's Fit Friday post, I talked about doubling up at least one day with weight lifting and running. This week, I doubled up 2 days! Tuesday I worked my back, abs and biceps/triceps in the morning, followed by an hour long cycle class in the evening, and another 40 minute shoulder/back workout after class. After I realized I had been in the gym for almost 3 hours that day, I felt a little obsessive and left. Thursday I worked my legs as usual with tons of squats and lunges, and worked my biceps/triceps and abs again. Then of course, my shortened run Thursday evening. Sunday was the usual Body Pump class. I was a bit worn out from my Saturday run, and could tell I wasn't all there in class. I still worked hard, but wasn't focused and left feeling like it was that great of a workout.
A few hiccups this week, but overall I'm happy I was able to pull off 2 double workout days. It's difficult this time of year to stay on track with training. Nothing is routine. There's client lunches, sweets everywhere, family gatherings, and it's hard to continue to eat well and stay on your workout schedule. I have to constantly remind myself what skipping a workout or run means for my end goal. My immediate goal is time in this next race, but the overall driving goal is my marathon. This thought really helps me stay on it even on days when I'd much rather stay in bed.
Nutrition: This past week I really wanted to try Proyo - Protein Frozen Yogurt. I've tried to incorporate 20-30 grams of protein in each meal, and think this is a great excuse to let myself have a yummy treat to increase my protein intake! I tried two new protein powders - Cellucor's Cinnamon Swirl and Muscle Pharm's Cookies & Cream.
I mixed the Cinnamon Swirl powder with a tablespoon of almond milk and 1/2 cup of 0% Greek Yogurt. I stuck it in the freezer for about 30 minutes before taking it out to mix it and placing it back in for another 30 minutes. I topped it with Oh's cereal, 2 crumbled Trader Joe's Speculoos cookies, and blueberries. I recommend putting your proyo in the freezer for at least 2 hours, which I did with the Cookies & Cream version I made, stirring every 30 minutes. I mixed the Cookies & Cream with 1 teaspoon of PB2 Powdered Peanut Butter and a splash of almond milk before adding in the greek yogurt. The PB2 made this amazing!!! I topped the finished product with Wild Friends Chocolate Coconut Peanut Butter, chocolate chips, a crumbled Speculoos cookie and 5 apple slices. YUUUUM! This curbed my sweet tooth for sure and I went to bed feeling satisfied and not sorry. I see many more proyo concoctions in my future.
How is your winter training going?