Oh, the track...

After last week's 400s, I was feeling a little down. I know I need to move FASTER, but how to do that when your body just doesn't know how? Turns out, as I've been reminded every single cycle, it's just a matter of dusting off the legs and lungs. They know how to move faster, it just takes a while for them to remember.

Later last week, I did 800s on the road with Craig running and Pat Foley on bike.  They were just a few seconds off where I wanted to be (2:40 goal - actual was 2:41-2:44), which I consider a big success.  Each one was easier as well as I remembered how to run fast and efficient.  Then I had four 400s, supposed to be in 75.  The first one was in 81 (my 800m pace).  The second one I vowed to be faster.  We came through and Craig read off: 80!  I threw my hands in the air - are you sure?!?  This can't be possible.  I can't just have ONE gear.  Between Pat, myself and Craig, we decided that I needed to focus on that raw POWER and knee drive.  I was also going to change gears and hop right next to Pat's wheel and not let go.

Next two were in 77 and 76!  The 76 felt so different.  I'm struggling to keep the legs underneath me (feels like I might tip over?) and keep them moving powerfully and fast.  AH-HA!  That's what speed workouts are supposed to feel like!

Yes, shake your head at me, I know perfectly well that 76s are not even that fast... but I'm still pumped about it!

Today was another track session with 20x300s (long recovery).  Again, Craig ventured out to help with the workout (I love that guy!).  For the first time in a while, I actually hit my "speed paces".  I'm happy!  I think I averaged around 57s for them, which was the goal - some were at 1:01 (oops), but I also had some at 55s.  I never am below Jerry's goal times, so this is a confidence booster for me!!

Because you know you needed a random picture of Mesa and me :)  Yes, we are trying  to get her to gain weight - she's running a bit more now and we've noticed she has lost a couple of pounds.  We have been trying to add hamburger or other fat onto her doggie food.  Wish I was like her and found it hard to keep weight on!

Note Mesa's 1st place medal.  She's pretty proud! :)

Also, I have to say that I am thoroughly enjoying coaching and think I have the best group of athletes I could hope for!  Hope they don't mind me bragging about them.  Every single one of them is in a great place and I am really enjoying living through their workouts, PRs, and life in general.

A few highlights:  Angela is harnessing her speed and times are coming around really well. She has a 5k in early July and I am really excited for her to break the 18 minute mark!  Claire just hit a home run workout last week - one of those that both coach/athlete are left smiling about.  She'll be at the Musky Fest 5k with me, so I'm really excited to be able to watch her cruise to a sub-21 there (why is it those minute barriers always elude us?).  Jim, my masters athlete, has been crushing his interval paces for the FIRST time, perhaps ever? Sharon is running Chicago with me and has put in a super 2 weeks of base and speed work - not to mention a fun personal update in the last week :). 

And last, but not least, I was contacted by a local family recently to coach them through the summer and a fall race goal.  I'll be meeting with this family in person weekly, which I am really, really looking forward to.  I get pretty connected to the individuals I coach, and know my relationship with this family will be no different.

Keeping me busy!  I love it!

And, this sounds so cheesy, but I am beyond grateful for the opportunity I have to run, coach, be out in the community, volunteer, etc.  The opportunity to craft myself into the strongest, fastest, and most confident runner possible.  The chance to find where that potential "line" is for me - I might not be the fastest out there, but it is still dang fun to chase!  Not to mention having the time to cook healthy, enjoy spending time with Nathan and friends and family, and enjoy LIFE in general.  In the busyness of my previous life I didn't have time - or was too tired all of the time - to enjoy or realize how much is out there and how awesome each day we are given is.

Our life is simple - we don't need a lot - money isn't important to me like it once was - and it's amazing how much joy can come from a life like that.

Again, sorry for the cheese. Looking forward to my next training week!

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Quinoa Salad with Mango, Avocado, & Tomatoes

Super quick and easy to throw together.  Very fresh tasting, and super healthy!

Ingredients:

1 cup uncooked quinoa
2 cups water


1 large mango, diced
2 large tomatoes, diced
2 green onions, sliced
1/2 cup chopped fresh cilantro
1 medium avocado, diced
1/4 cup fresh lime juice (I cheated and used ReaLime)
1/2 tablespoon olive oil
1/2 teaspoon cumin
Salt and pepper, to taste

Directions:

1. Bring quinoa and water to a bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
2. In a large bowl, combine quinoa, mango, tomatoes, green onions, cilantro, and avocados. In a small bowl, mix lime juice, olive oil, and cumin. Pour dressing over the quinoa salad and gently stir until combined. Season with salt and pepper. Serve at room temperature or chilled.

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There was a dead bird on the side of the track today.  A very pretty bird, really.  Black and white patterned.  Smaller in size.  A couple of feathers were strewn a few inches from his (or her) body.

I wondered how he died.  I mean, really, that's a pretty odd place to find your end.  Think about it.  Did he just die mid-air and fall to the inside of the metal lane barrier?  Perhaps he choked on something or had a heart attack mid-flight.  Oddly, I pictured him running into a tennis racket and crumbling down onto the track.  How the tennis racket would get onto the track, who would be holding it, and why the bird would run into the racket, I'm not sure.

But, I digress.  I was at the track this afternoon, attempting my first speed session.  Alive and well, healthy and able-bodied. 

Craig was nice enough to accompany me for all TWENTY of my repeats.  I am so thankful for him and the fact that he's always up for these crazy workouts. He also really knows me, my tendencies, my form, etc - so can do a wonderful job of coaching me through tough sessions like this.  Exactly what I need, as I need to be digging every second of ability out of me!!

I'm happy to report that even though I didn't hit my goal times, not even once, that I gave a complete, full effort.  Every repeat I'd reset my brain, telling myself  that "I have this!  This is your repeat!".  Craig and I would talk about different ways to try to move faster - driving with the legs both forward and back, pumping with the elbows (I was straining a lot this workout, trying to get myself to MOVE! So my form was not as relaxed and efficient as it should have been). 

At about 8 repeats in, I had one where the legs came completely off.  I could tell I was recruiting muscle fibers that I wasn't used to using, and they were already really fatigued!  Weird feeling when you can't get your legs to move any faster, despite constant messaging from your brain.  I felt clumsy and well - slow :).

All in all, a great first day back!  I'm excited to do a longer VO2 max session on Friday. 

And as for the bird, I think it was great symbolism.  Learn to fly, or die trying :)


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Not much exciting happening around here, which is why I haven't been writing much.  The last couple of weeks have just been base mileage with some fartlek work thrown in.  It's actually been great.  I love "just running", and it's so nice not to have the pressure of hard workouts!  For whatever reason, fartleks are so much easier for me mentally.  Probably because they're not as long and I don't have specific paces to hit.

Every time I've done a fartlek workout, I've focused on trying to run as fast as possible.  Not sure if I actually made any improvements, but it wasn't for lack of effort!  I know this will be a big key for me - getting  my body to be able to move faster. 

I've started taking my pre and post run routines a lot more seriously as well and have seen almost immediate results.  Pre-run I spend about 7-8 minutes doing a dynamic warm-up.  I've felt a big difference in how much more open my hips feel.

Post-run, I make it a point to eat as soon after a workout as I can.  Sometimes that means starting a run on the hungry side so I can time my calories for afterwards.  It takes a little more thought, but I'm reminded how much it can help to speed recovery.  I try to shoot for 20-30 grams of protein and 50-100 grams of carbs (the high end of both ranges when I've done a fasted run).  I'm currently experimenting with protein shakes, which are really great post-run.  I use Sunwarrior protein powder, which I've really been impressed with (not as chalky as the other brands I've tried... which I can't remember the name...).

If anyone has great recipes, send them my way!!

Mine never turn out this pretty...

If you haven't taken this seriously before, I encourage you to!  Most recommend .5 grams of carbs per pound of body weight, and then a 3-5:1 ratio of carbohydrate to protein.

Post run, I also do my 25 push-ups and 30 situps.  I like having that as part of my "routine" so that I'm getting a bit of strength in every week without much thought.  It adds up when you're running a lot of doubles!!

This week I'll start my first track workouts.  The first one is a little epic... not going to lie!  I'll also try to be better about updating this :).



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Salad Ingredients:
1 beet, peeled and sliced
~2 tsp olive oil to lightly coat beets
Walnuts (can candy them if you want, but I don't find it necessary)
Spinach and baby greens
Goat Cheese crumbles
Chicken, if desired

Dressing Ingredients:
1 Tbsp olive oil
1/2 Tbsp balsamic vinegar
1/2 Tbsp lemon juice
1/2 tsp honey
1 tsp Dijon mustard
dash of salt and pepper

1.  Lightly brush both sides of sliced beet with olive oil.  Grill until tender, about 10 minutes each side.

2.  In a small bowl, whisk together ingredients to make the dressing.

3.  Place a large helping of baby greens onto each of four salad plates, break walnuts into smaller bits and sprinkle over the greens. Slice beets into bite size pieces and place equal amounts of beets over the greens, and top with goat cheese. Drizzle each plate with some of the dressing.

4. Enjoy!
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Finally finding the time to write about last Saturday's race. What a fun morning!

Stunt Puppy invited us to participate, and of course, Mesa and I couldn't turn down the opportunity!  We've done one other 5k race together and it was an absolute blast.

I specifically didn't run Mesa the day before so she'd be nice and "rested" and more apt to pull.  That may have been a mistake...

We arrived pretty early so I could get a 3 mile warmup before hanging out at the Stunt Puppy booth before hand.  I did the 3 miles alone, Nate and Mesa chilling in the car waiting (again, trying to "save" Mesa's energy). I then grabbed Mesa and headed to the booth.

Here's where I regretted not having worn her out a little bit. She was SO excited about all the other dogs, people (and policemen mounted on horses!) that she wouldn't just sit and be normal.  Mild embarrassment.  Oh, Mesa... :)

So instead of try to reign in her energy, I took her on another 1 mile warm-up.  She pulled the entire way (how does she KNOW we're at a race? She has never once pulled like this on a training run... I wonder if she can sense something in me? Or if it's just the venue?).  No big deal, that warm up mile was in 6:30. :)

We then lined up for the start.  I heard Mesa's name being called and looked to the sidelines.  Her previous owners came to watch!!  How cool is that? The entire family was there to cheer her on, including their two young boys.  It is really fun to still be connected to them - they're such a nice family.  Plus, it's nice that Mesa has an "extended family" of sorts that still really love her. 

The older of the two boys was asked if he had any memories of Mesa.  He said, "Yes...".  "What do you remember?" I asked.  "Mesa would run away and Daddy would have to find her".  HAHAHAHAHA.  Funniest thing I've heard in a while!  He's 5 now so would have been 3 when we adopted Mesa. For that to be one of his "memories" is pretty funny.

[Note: Now that she runs 50-60 miles a week with me, she is the best dog! She hasn't run away in... probably a year? So it was just exercise related - she probably escaped to go exercise herself!]

Mesa has her game face on.

The gun went off, and Mesa was more than ready.  She went out in front of me and pulled the entire way.  She knows the command "turn", so whenever there would be a turn in the course I'd just have to tell her and she would, without a jerk or even mis-step, turn where she needed to.  Pretty cool to have such a great training/racing K9 partner :).

And we're off!

Around mile 2.25, she wasn't pulling as much.  I looked at my watch and knew we were on pace for a sub-17 minute 5k if we could just keep the pace up.  I dug and inwardly willed Mesa to PULL LIKE SHE'S NEVER PULLED BEFORE!

Half mile to go!

We rounded the last turn and hit the 3 mile mark.  I had 40 short seconds to get to the finish!  Mesa must have sensed my urgency because she became really excited & pulled.  C'mon legs, I told myself!

Looking through the photos from the finish, Mesa is the only dog still pulling.  She also is the ONLY dog that had a smile on her face the ENTIRE 5k!  Can you tell how happy she is here?!?

And... we did it! 16:58!!  My first sub-17 minute 5k.  Definitely doggie assisted, but I'll take it!

Mesa after receiving her award.  Doesn't she look proud?

This was SUCH a fun event!  For anyone that trains with their dog, I'd definitely recommend finding a K9 friendly race. Everyone is so low-key and friendly.  It's also fun to see everyone with their dogs. And you don't need  a crazy fit Vizsla to do it with you - there are people with fluff-ball dogs, huge Great Dane's (who are practically walking next to their running human companion), overweight dogs, and everything in between.

Top dog

I have to end this with a huge thank you to Stunt Puppy for sponsoring Mesa.  She is such a happy dog now that she's running so much, and I absolutely love having her as a training partner.  I seriously can not imagine going out without her!  Here's to thousands more miles together, Mesa! XXOO

Mesa-love :)

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I've always wondered if the quality of vitamins and supplements mattered. I mean, what's the difference between the $2 bottle of multivitamins and the $20 (or more) bottle?

Luckily for me, Hilary reached out to me to give Nutrilite's products a try.  I would never have splurged to try it otherwise.

First, what makes Nutrilite different (and worth the investment)?  They're #1 in the supplement market, so must be doing something right.  They don't just extract the vitamins to put into their products - they take the excipients with it.  So, while you can simply take the vitamin C out of an orange, there's probably something more around that vitamin C that makes it more effective and more natural for you to digest.  They also put 20 phyto-nutrients into their multivitamins and are the only company to put more than one or two into their products - they're mostly extracts from fruits and vegetables.

I was able to try five different things.  Here's what I found!

Double X multivitamin - You take 3 vitamins TWICE a day.  That is a little scary for me - seems like so much!  But, I swear I felt a difference and had more energy on them vs. my generic Wal-Mart multivitamin.  I was really skeptical when Hilary told me this is how she felt on it, but did find it true.  I wonder why?  I noticed the difference post-runs (i.e. not as wiped out later in the day), but there was probably a little boost running as well.

It has me wondering if the investment to get through Chicago would be worth it (it is spendy)... which is saying something!

Digestive vitamin - This was also great.  I have trouble with my stomach a lot of times where food will just sit in me and I can tell it's just not digesting things.  Anyone else out there that has the same thing?  I've used activia in the past but that is impossible to run hard with since your stomach basically is churning the whole time.  This is easy on the stomach (no churning at all!) and has helped with digestion tremendously.  Wa-hoo!!

Protein Shakes - hands down, the best I've ever had.  Not exaggerating! :)  Very nice to have a convenient and immediate post-run recovery meal when you're pressed for time.  I'd prefer to make my own, but these are so great when you're in a pinch and you didn't make something beforehand.  And again, they are SO great tasting.  Makes me want to play with my homemade protein shake recipe.

Sugar free sports drink - Also, great!! Loved the flavor and very easy to digest.  You can tell they know what they're doing with their products.  Even the orange, which is typically not my favorite flavor, was great.

Fish Oil - The only thing that I can't point to and say "I see a big difference".  But, I took it with everything else (Double-X), so could also have aided with energy.  Jury's out.

Hilary's been nice enough to offer anyone reading this that wants to give it your own try a generous discount if you order through her (or perhaps you're already using some of their products, but paying full price? Yay to saving money).  You just have to mention that Nichole sent you :).  Her email is: hilary (dot) eggen

@gmail.com.

Also note that these are the products that Kara Goucher uses.  Cool, eh? :)

Curious if anyone else has tried their products and seen results?  Or if you've had experience with better quality vs. cheaper (does that mean lower quality? I really don't know) supplements?

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Tune in to http://am1100theflag.com/live/ at 10:30 tomorrow (Saturday 5/25) for my radio interview on Steve's Sports Saturday.

*Update: for those that missed the live broadcast, here is a link to a podcast of the show: http://bakkenbeacon.podomatic.com/entry/2013-05-31T11_03_41-07_00

Thanks to Steve for having me on the show!

 

 

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