Saturday Run - October 31st

We've got another 5-miler...just what you need to work off the candy that will be coming in that night!

We'll meet at Valley Park at 7:30am.  We will run south on the bark trail.  When it ends, we'll turn right and head to the ocean.  Instead of hopping on the Strand, you will turn left at the light and continue on (I think) Harbor Drive.  Run to and around Redondo Pier...and go back the way you came.  As usual, we'll meet up for stretching and core.

Something to think about: Our runs will be getting longer...should we start meeting at 7am once we hit 6/7 miles? 

Nutrition PLUS a Turkey Trot Challenge

NUTRITION

• How much protein do I need at this activity level? If you go to fitday.com and plug in your information, it will provide a chart breaking down recommended amounts of protein, carb, etc. About 5 months after I had Hamilton, I asked Heidi for a weight training plan. Knowing I was doing this and other cardio 6 days a week, Heidi gave me the following diet breakdown: 1590-1790 calories a day, 200-250 grams carbohydrates, 130 grams protein, 30 grams or less fat. Keep in mind I was also breastfeeding at the time, so I had to consume more calories than if I was only trying to lose weight. I should also add that, especially for our semi-vegetarian Megan, that it is very important to have a VARIETY of protein in your diet. I'll also add that our xc girls who were vegetarians tended to hit a wall mid-season--what got one girl over that hump was eating meat again. Seriously.
• What do you eat before and after your workouts? My favorite pre-run meal is one piece of whole wheat bread with some peanut butter and jam...it pretty much covers your bases. I also have to eat it at least one hour before running to avoid funny tummy. After, I like to hydrate and eat something pretty small...when I've run hard/long, I'm not "hungry hungry" for awhile. Gatorade can get some easy calories in you...and, oddly enough, chocolate milk is shown to be as good as or better than the old sports drink. Just remember that your body needs a healthy balance of protein and carbs. We will discuss what to eat during a run when we get our mileage up.
• How many calories a day would you recommend for someone who has a few pounds to lose? The answer to this question will vary person to person. I'm sure you all know that THE way to lose weight is to burn more calories than you consume (keep a food diary to track this). The tricky thing is that when you're training, you've got to make sure you're giving your body enough energy (calories) to be productive. We all know about "fat skinny people," right? We want to be in-shape at a healthy weight. Try checking out this website: http://www.phord.com/cc/. I would say that losing more than 2 lbs a week is a bad idea for any of you guys....save the bigger numbers for "The Biggest Loser." Finally, I have to add that the frequency and type of calories is important. Eat smaller portions more often (like every 3 hours...meals and snacks). And even though all your working out is creating a nice "burn," your body deserves to "burn" something better than McDonald's and Tuna Helper.
• How much candy CAN I eat...and not feel guilty? It's tough for me to answer this question because I'm the type of person who would rather exercise more and "earn" a cookie than go for total self-denial. :) For me, the moment I say "I can't have..." that's all I want. That said, I refer back to the answer above...if you're below your caloric intake for the day, enjoy a couple pieces guilt-free. I also think that the higher quality candy you have, the less you require to get your craving satisfied. For example, one See's chocolate will do you, but you're not so satisfied with a mini-Snickers.
• What can I eat for energy without just downing carbs? Some days I just need something to prop me up because I didn't get enough sleep the night before. My instinct is to reach for carbs and cola, but I don't want to do that. Good question, and one I'm sure most of the people in this running group can relate to. First off, don't be so quick to look down on carbs. Not all carbs are created equal. Eating whole grains (100%...labels can be tricky) will leave you feeling full longer. I would also try eating more often....and planning that snacking ahead of time. Have easy snacks around, like fruit and raw veggies, as an alternative to a piece of bread, Goldfish, etc. I know it's hard, but you actually have to fight your brain's natural tendencies on this one...we've trained our brains to crave the "bad" food and a stressed mind craves them even more. Check out Heidi's post on one study related to this.
• If I want to indulge, what is the least damaging indulgence? For example, is ice cream less evil than a cupcake? As I referenced in an earlier post, ice cream is better...more caloric bang for your buck and the vitamin D is great for women. I'm too lazy to find the link to the recent study on this...if you see Heidi, ask her about it:). I would also echo a point made earlier here: if you have been craving something specific for several days, give in....in moderation. For me denial leads to my trying to make other food fill in...unsuccessfully. So, instead, I'll tell myself, "Ok, if you still want this in a week or more, you can have it." Sometimes the craving lasts, other times it doesn't, but either way I can let my brain move on. Also, if you know you're going someplace that will have yummy "indulgences," simply adjust your calorie intake throughout the day to allow room for something a little naughty...
• Is it okay to replace a meal with a protein bar? I'm not a huge fan of protein bars. They are often not-great-tasting, not satisfying, and come with a lot of extra junk you don't want. I'm a big fan, though, of a protein smoothie. Check out labels on protein powders to make sure that protein grams and calories will work for you. For instance, watch out for the calorie-laden muscle building ones...unless you're doing body-building instead of running. We usually buy the brand "Gold Standard," which is 100% whey. With a protein smoothie, you're in control of what gets added to the protein...throw in some fruit, oatmeal, ice, peanut butter, a combo, whatever. And it is YUM.
• Not asked but I'm answering a few more things anyway...
• Make sure you're getting enough IRON. Iron deficiencies (anemia) are more common in women and in runners (you lose iron through your pounding feet...weird, I know), so women runners need to pay attention. If you're feeling uncharacteristically sluggish on your runs (for a period of time...you will ALL feel sluggish some days), get your iron levels checked. You will often have to be aggressive with your doctor to get this blood work done. Every xc girl who went in met with resistance. And do NOT accept "everything's normal" as an answer, as runners require a higher iron level than the general population. You need to know your actual number. Feel free to talk to me about an iron issues you might be having...
• You should not be "carbo loading."
• You should be drinking plenty of water...especially the day BEFORE you know you'll really need it (long run/race).

TURKEY TROT CHALLENGE

Sally suggested our little group try and get in a race before our big one in January. Because of our training schedule, none of the Christmas holiday ones really work...too close to the half-marathon and replaces a Saturday long run (not a good idea). However, Thanksgiving offers the PERFECT opportunity to get in a race experience, feel freaking awesome about yourself, and avoid some cooking responsibilities. Most areas have some sort of "Turkey Trot" Thanksgiving morning. Search for a race through active.com or by "googling" the words "turkey trot" and your town. I dragged Alex to one last year, and I (at least) had a great time :). If you don't want to pay for one or the one you'd go to is sold out or something, I still challenge EVERYONE to run a HARD 5k Thanksgiving morning....this is not a jog or even "base pace," this is you pushing yourself over 3.1 miles, and being really glad when you cross the finish line.

Tuesday Track Workout

**AS ALWAYS, WORKOUTS ARE RAIN OR SHINE**

I will be conducting our first Tuesday Track Workout at Aviation Track at 6am and 7pm (come to whichever is more convenient).  Plan on it taking about an hour total (probably less), so if you have to come a little later, we'll still be around.

1 mile warm-up (4 laps)

3 x 200 sprint with 200 recovery walk/jog in between

400 recovery jog

3 x 200 sprint with 200 recovery walk/jog in between

1 mile warm-down

stretch

core work (abs and push-ups)

Plan on ending the work-out feeling super tough!  And, of course, our walkers are encouraged to come out---this is the one time we can all be together :).

Saturday Run - October 24th...plus an apology...

I'll be out of town this weekend for a wedding, so I won't be there for the run.  I am nominating Lena to put everyone through a good core workout at the end of the run!

Meet at 7:30 at the start of the bark trail in HB/RB (on Herondo...aka Anita/190th).  Run down the bark trail until MB Blvd.  Turn LEFT and enjoy a nice downhill :) and view of the ocean...does it get better than this? (open your stride up on the downhill..feel like you're "floating" downhill.)  Turn LEFT when you reach the Strand and continue along it until it ends (there's a wall with pictures of Redondo Harbor).  Cross the street at the light and return to the starting location.

Now for the apology portion...I did not finish the nutrition post I wanted to write this week.  I have only semi-decent excuses, I'm afraid, and a fair amount of guilt.  So, I guess enjoy eating whatever you want this weekend, as you can claim total ignorance :).  As a tease/preview for the eventual post though, ice cream over cupcakes...for the Vitamin D of all things.

*reminder: next Tuesday--track workout at Aviation track...tentatively 6am or 7pm. If you are one of those who wanted a different time, please e-mail me, and we can see what adjustments we can make.

Workout Schedule for Weeks 5 & 6

First off, make sure you've read the post below regarding nutrition info and commented...

Week 5 (final week of "base" training)

Monday 10/19: 3 miles

Tuesday 10/20: 4 miles

Wednesday 10/21: 3 mile "Tempo Run" - Warm-up for the first mile; pick up your pace for 1 minute (a "tempo" pace--see post on pacing); return to BASE pace (NOT warm-up) for 2 minutes.  Repeat 5 times--no walking, stopping, etc.  Base pace the remainder of your mileage. 

Thursday 10/22: Cross-train min 45 minutes

Friday 10/23: 3 miles

Saturday 10/24: 5 miles

Total mileage: 18 miles

Week 6 (first week of "official" training!)

Ok, there's no playing around now.  You CAN commit yourself to a fairly rigorous training schedule for the next 2.5 months.  Not even Christmas can stop you from owning that half-marathon course.  So, tell yourself right now that these workouts are necessary, not some "day spa" moment you can squeeze in if you have the time*.  You can do this!

Monday 10/26: 3 miles 

Tuesday 10/27: TRACK workout-I will hold an AM and PM session. More info to follow.

Wednesday 10/28: 4 miles

Thursday 10/29: 3 mile TEMPO (same as last week's)

Friday 10/30: 2 miles

Saturday 10/31: 5 miles

Total mileage: about 21

*note: please let me help out if baby-sitting is an issue... 

Focus for Next Week: Nutrition

Nutrition is a HUGE category, so I'd like everyone to post their nutrition related questions WITH THIS POST (or e-mail me) between now and Tuesday, and then (hopefully!) I can get them all answered for you.  And they don't have to be strictly running questions (i.e. what do I eat before a run), they can be overall calorie intake ones as well.  

Thanks to Jill, Lena, Jessica, Kathryn, and a surprise mid-run appearance by Veronica for starting off my weekend so fantastically.  

Core workout today: 3 sets of 10 push-ups; 3 min of continuous abs--switch the exercise every 20 seconds; 30 second planks (felt easier than last week...rock hard abs, here we come!)

*I will be posting the schedule for the next 2 weeks in the next 24 hours....how exciting!

Saturday Run - October 17th

Wow...it's almost the weekend already!  I hope everyone's managed to make it through a week filled with the challenge of rain.  For those of you (rightfully) undeterred by the weather, I am sure you are feeling much tougher and more like real runners.

This Saturday we'll be running another 4 miler, but this time I've designed a route to give you a couple different terrains AND one pretty good hill.  Decide now that you will not walk up this hill!  Just shorten your stride, resist slouching your shoulders, work those arms, and before you know it, you'll be at the top.

So, we'll be meeting at Valley Park again (Gould/bark trail) at 7:30.  We will run down to the Strand, up to 30th Street in MB, turn around, turn UP Manhattan Beach Blvd (that's our hill), and then turn right on the "bark trail/green belt" to head back to Valley Park.

Looking forward to seeing everyone!