Just a quick post to say GO USA!
Just a quick post to say GO USA!
Sam and I went up to Chicago last weekend and had a great trip. There’s so much to tell…
We woke up before dawn on the longest day of the year
As soon as we got into the city, I met up with Jess and we went for our long run together. The first thing we saw when we got onto the lake path was this lady running with a dog balloon:
We thought she was crazy until we saw this sign and realized that there was a race for PAWS going on.
This ended up being a good thing because we got really thirsty around mile three and managed to convince the volunteers to let us have some gatorade even though we weren’t part of the race. Thanks PAWS! After 8.5 miles, we went back to Jess’ place to shower and relax with this very snuggly lady:
That afternoon, we went to a rooftop party celebrating our friend’s graduation from his MBA program at Northwestern. We ended up walking like half a mile so I’m going to add that to my daily total and say I did 9.
This guy was the highlight of the party. I think you can see that we are in love.
We watched a storm roll in from the rooftop, then ran inside when it started pouring. This was a bit of déjà vu for me since the same thing happened at our rooftop wedding exactly a year ago.
The next day I met up with my friend Jess at one of my favorite brunch places, Southport Grocery. I don’t know how I’ve been there so many times without ever trying the grown-up pop-tart:
Then I went to my favorite cheese shop Pastoral for some goodies
Which Sam and I enjoyed later on a little anniversary date in Millennium Park
If you’ve never tried Stiegl Grapefruit Radler before, I highly recommend it. It has a low alcohol content and is just a bit fruity- perfect for summer.
The next morning, Sam joined me for a short run along the lake path and through Millennium Park
This is where the start line for the Chicago Marathon is. See you in 3 months!
We saved the best for last: before we got on the road, we had lunch at Irazu and ordered 3 of their mind-blowing oatmeal shakes! More on that later 🙂
I miss you Chicago!
Week 1 of my official training plan was a success!
I didn’t follow it to the letter, but I got in all 19 miles that were in my schedule.
Here are some stats:
Total Mileage = 19.08
Longest Run = 8.65 miles
Average Pace over the week = 10:06 minutes per mile
Most embarrassing moment = toss up between a kid and his dad seeing me changing into my running clothes in my car and not being able to hold a plank for more than 20 seconds during Insanity.
I’ve been keeping a pretty detailed log of my workouts. I’m hoping that this will help me identify what conditions (fuel, temps, etc) that work best for me, and those I need to improve on.
My goals for this week are to get more rolling/stretching in and to do some speed-work at some point!
Saturday WRRC group before our long run
Drinking my daily recommended amount of water has always been hard for me.
It’s just not a habit for me to drink from a cup or water bottle during the day, especially at work. For one, I have a thing about public restrooms. I rarely, if at all, use the restroom at work. Don’t even get me started on porta potties. And so I think I have subconsciously trained myself not to drink too much during the day.
I drink most of my water during meals, probably 2 big glasses with dinner and lunch. But I’m definitely not getting my recommended daily dose of H2O (see, I can do science), and I think that may be contributing to the sluggishness I feel while I’m running even short distances, despite having been running consistently for over a month now.
So I’ve decided to make it a priority. There is a lot of variation among experts on how much water we should be drinking. According to different guidelines, I came up with everything from 64 to 118 ounces. I’m going to set my goal right in the middle at 90 ounces a day, since I’m consistently working out in high temps. I just downloaded an app called Waterlogged to help me keep track of how much I’m drinking, especially at work.
You just tap the water bottle every time you finish a drink. It strikes me that this would also be useful for a night at the bars. It’s kind of like a drinking game, except with water. And no prizes or competition. I mean, it’s no flip cup….
But anyways, here’s to clear pee!
Sometimes, you just need to make a quick, easy meal.
Like when you’ve spent the whole day doing vigorous exercises
Or The Bachelorette is on in 30 minutes
But you’ve eaten almost 100% carbs for your last three meals so you need something healthy-ish
Enter: Fish en Papilotte
This is a simple, versatile dish (more like a meal idea than a recipe) that you can change up depending on what you have on hand. I’ll give you the simplest version, then some variations on the theme.
Serve with grains or potatoes.
Here are some other ways you could dress up your fish:
My 18 week training plan for the Chicago Marathon officially starts today!
Here’s the schedule I created, tweaked from this Hal Higdon Plan
Here’s the gist of it:
Mondays: Easy run
Tuesdays: Strength training and yoga at the gym (or other cross training)
Wednesdays: Easy run
Thursdays: Speed work
Fridays: Bike to work- about an 11 mile round trip (or other cross training)
Saturdays: Long run
Sundays: Recovery day and foam rolling
For the Thursday speed workouts, I’m planning to rotate between these drills:
Fartlek: Pick up the pace for segments of 30 seconds to four minutes, interspersed with easy-paced segments of similar duration. Go by time or run them between trees, street signs, or other landmarks during your run.
Kenyan Outbacks: These are like tempo runs—a few miles at a challenging pace—but with the second half much faster than the first. Example: Run an out-and-back route with the “out” in 20 minutes and the “back” in 17 minutes.
Track ladders: Do a track workout up and down the distance ladder. Early in the buildup the ladder range can be 200 to 800 meters; later on it can rise to 800 to 1600 meters. Example: Run 200, 400, 800, 400, and 200. Include an equal amount of slow jogging to recover between each faster repeat.
Yasso 800s: In the early weeks of the schedule, run six 800-meter repeats with 400-meter recovery jogs. Increase the number to 10 during peak training.
Hill repeats: Focus on form, not speed. In the early weeks, run four to six times up a moderate hill of 100 to 200 meters at an easy effort. Walk or jog down. In the middle of the training plan, simply do some tempo and long runs on hilly routes. Late in the buildup, run three to eight hill repeats of 100 to 400 meters at a medium to hard effort.
And of course this drill:
I just want to say, there is an appalling lack of Hook GIFs on the internet.
Let’s all just remember how the Dustin Hoffman Hook always said “Good Form, Jack!” God I love that movie.
Anywho, I am here today to talk about good running form. Last week, I participated in a Good Form Running Clinic with the folks at Tri-N-Run, a great local running store. In addition to offering a variety of shoes and gear, Tri-N-Run hosts training runs and races in the community. Glad to learn more about them.
For the form clinic was led by Tri-N-Run experts Sam & Travis. They started us out with a quick run to gauge our starting point, which Sam recorded on her iPad. Then they took us through the basics of good form:
Keep in mind while you’re running:
They suggested that every once in a while you clap your hands straight overhead to “reset” your posture
You actually want to hit the pavement midfoot when running. Try marching (like you are in a marching band) to get the feel. Apparently I strike too much on my heel.
Cadence is the rhythm of your feet hitting the ground- you don’t want too long or too short of a stride. The ideal cadence (for most people) is around 180. To improve your cadence, you can download a metronome app and try to match your steps to it while you run. My cadence tends to be pretty good because I have short little legs.
Lastly, you want to lean forward from your ankles- don’t bend at the waste. Pretend like your superman and use gravity to propel you forward.
After we reviewed the elements of good form, they took another video of us running to see if we had improved. Pretty cool experience all in all- you can review these tips and more at the Good Form Running site.
The next day I tried putting these pointers into practice on my five mile run. I found that for the most part, I forgot all about my form. It’s hard to keep thinking about all these things while you are running. But every once in a while, I would realize that my arms weren’t straight, or that my shoulder’s were getting slouchy, and would “reset” a bit. It’s something I’ll have to keep working on.