Middlebury Maple Run

Well, hello.

It has been awhile since I’ve written. Between work becoming even busier than I ever thought possible, school finals, and training for races all while trying to stay sane, I needed to drop some things from my life to power through the days.

What’s been happening since we last talked, aside from what was mentioned above? I had a birthday, went to Acadia to relax in nature, training like crazy for upcoming races, and conquered another half marathon. Phew. That’s a lot.

I’ll be talking about all of that on the blog in the upcoming posts, but today I want to talk about my half marathon I ran yesterday. Was it hilly and windy or what! I signed up for this race thinking there were a few rolling hills, but then a flat last half. Well, I soon discovered that it was crazy hills the entire race (along with an intense headwind) so once I accepted that fact, I moved on to powering through it. I started out fast – sub 7 minute pace per mile fast and that definitely wore me down (note to self: starting out at 6:20 is not smart). I leveled out at 7:20-7:35 for the next several miles until the hills drained my energy. Then I was going anywhere from sub 7 on the downhills to a 9 minute pace on some of the uphill. I really had to dig deep throughout this entire race to stay focused and on pace.

IMG_8903

The things that helped me the most – my wonderful partner stationed himself at the start, halfway point, and the end. When I was struggling at mile 5, I knew he would be right up head soon. When I was struggling at mile 10, I knew it was just 3 miles and he’d be cheering me on.

Another thing that helped was not letting myself turn thoughts negative. I used to mentally shut down in races and my pace would suffer. Instead, I told myself you can do this. You ARE doing this. You ARE perfectly capable of running this pace. The hills and wind from mile 10-13 got me good though and physically and mentally my body just wanted to quit so I kept repeating something I learned from my partner’s tae kwon do class. One of the tenets of tae kwon do is perseverance. I just kept repeating “persevere” over and over and over again. It helped significantly.

I didn’t have stomach issues this time! I cut out the peanut butter on my toast before the race and added a banana about 90 minutes before the start. I had gummies with me and they never have given me a stomach ache on long runs, but I didn’t want to chance it. Instead I took in gatoraid at every aid station – mostly just a couple of sips, but it was enough to get me through.

I was 5th in my age group. The top 10 percent of female runners and top 20 percent of all runners. I finished in 1:43:34 just a few seconds shy of my PR, but given the difficulty of this course with nonstop hills and headwind, I think this was an incredibly successful race. Next one is 3 weeks out!!!

IMG_8901 - Copy

 

Meal Planning: Step 1

It’s Friday! I hope everyone here has a fun weekend! Things around here will be pretty low-key with running, schoolwork, certification work, and of course Sunday Funday. It’s supposed to be gloomy and rainy so I’m not sure hiking will be the adventure of the week, but I sure hope it is. I need to soak in some a good dose of nature.

hike2.jpg

Among my health coaching clients, one of the most popular goals I hear is that they want to get better about meal planning and having healthy meals throughout the week. They also tell me it’s one of the most intimidating goals, but one that could make the most impact on leading a healthy lifestyle.

What a difference having a meal plan can make! When I don’t have a meal plan, my already chaotic week feels nearly impossible to manage. Being a long distance runner and ridiculously hungry when I finally get home at 7:30 pm, the last thing I want is to look in the fridge and have no idea what to eat. There may have been some “I’m hangry” melt downs in my past before I discovered the importance of meal planning.

Because meal planning can seem overwhelming. It’s best to break it down into steps instead of just diving in all at once. So I’ll do a series of blog posts with some steps you can take to incorporate healthy meal planning into your own life.

Step 1 is to look at your week ahead. Be realistic with what kind of meals you can tackle. How much time do you really have to spend on preparing food? Another 1st step is to look in your cabinets and fridge to see what you already have on hand. Maybe you’ll even get a few meal ideas based off of ingredients you already have at home. The last part to this is to think about what meals sound good to you! If a meal doesn’t sound good to you when you’re planning it, it probably won’t sound good the night you’re supposed to eat it either.

This brings me to a step 1 tip. Start building a recipe book of go-to recipes. These are your recipes that are healthy, taste great, and you don’t feel overwhelmed by the thought of making them. If you don’t have these recipes now, don’t worry – you eventually will! The more you try new recipes and cook, the easier it is to realize what these go-to meals are. Read health and food blogs, check out recipe websites, and go through some of those cookbooks you have on hand. This will help you start compiling some easy go-to recipes for those weeks that are just too crazy to even think about cooking and elaborate new meal.

And that’s the first step. Not too overwhelming, right? I’ll be talking about the next steps next week. For now, just work on step one!

Sunday Funday

Oh my goodness, is there anything nature can’t cure? Sunday funday was absolutely the best.

Hike1.jpg

We spent half the day on a winter hike with the sun shining on us and spectacular views.

llbean2.jpg

Finn bounced around, wagging his cute little nub of a tail, and having a blast listening to all the sounds in nature.

Finn1.jpg

One thing I know I can count on when I’m sad or stressed is the fact that nature makes me feel like me again. It brings me back to a calm, centered, and mindful state. This Sunday wasn’t necessarily a “No Phone Sunday” which we’ve done in the past, but it was a Sunday Funday for sure – only thinking happy good thoughts and staying in the moment instead of focusing on work, school, and everything else.

hike2

It’s the last few weeks before my first race of the year. As you may know my training has been all over the place with the winter weather and long work days, but I’m going into it to have fun and get back into my groove with racing. I’m officially signed up for 2 other races after this, but that will likely turn to 3..maybe 4 or 5… You know how it goes if you’re a runner! Here’s the training plan for this week!

Fitness Plan

Now that Spring is officially here and it’s lighter in the evenings, it feels a little easier to have running goals in mind. Sunshine is a magical thing, is it not?

 

 

To Work or Play

Can we all just agree that adulting is a little ridiculous sometimes…most of the time? I’m constantly in go-go-go mode so it’s really hard to break free from that. I accept that because of all the extra things I’ve taken on in my life, I will be busy more often than not, but that doesn’t mean I can’t and shouldn’t designate time for fun.

So when Tuesday was a holiday off from work, I knew that it needed to be fun day despite the rainy gloominess. I started off with a relaxing morning drinking coffee in my pajamas before taking Finn pup for a looooooooooong walk. He had a blast running around and wore himself out – so proud of this pup for working on his off-leash skills. We weren’t sure he’d ever get to this point when we first rescued him, but as always – he surprised us with his mad skillz.

IMG_8413.JPG

He also has mad napping skillz.

IMG_8329.JPG

Then after stopping quickly at my friend’s apartment to take care of her plants, I did a long yoga session.  I generally just have time for 10 minutes of yoga here and there, but it felt so good to take an hour and a half to really stretch out and then do some meditation on top of that.

IMG_8436

After spending some time signing up for two of three certifications I’m working toward this year, it was time for a run in the rain. It actually was kind of nice despite the crazy wind and rain along the lake.

IMG_8432

After that, Finn pup was up and ready for another walk so we headed out again for a second hike. I’m so lucky to live in such an incredibly beautiful place.

IMG_8433.JPG

I decided to relax a little under an electric blanket while I ate a chocolate peanut butter smoothie bowl with homemade granola on top and worked on school work.

IMG_8434

And then after a couple hours, I made dinner (Spaghetti Squash Pad Thai).

IMG_8435

Unfortunately on Tuesdays, I don’t see Damir until 9 at night so I put his dinner in the fridge, packed my breakfast/lunch/snacks for tomorrow, and cuddled up on the couch with the pup while doing some more school work. Then when Damir got home we all cuddled up together until I crashed into bed. The perfect way to end an active, relaxing, and fun day.

It’s so easy to get caught up in everything we “have” to do. Both my work and home to-do lists are miles long and never-ending, but that makes it even more important to take time to yourself. Sunday is designated as fun day in our house and sometimes no-phone Sunday which is incredible. Then when I have a random holiday or day off from work, I often just work through it, but taking the time to just enjoy the day was the right call. I highly recommend it!

Happy Wednesday!

 

A Spring Weekend

40 degree weather two days in a row this weekend? Oh my goodness, running was such a blast in the warm weather. After feeling frustrated with winter training that’s exactly what I needed to feel confident again with my training. Annnnnd then today it was back to the cold and ice. 🙂 Oh Vermont….

This week is looking promising weather wise and I’m feeling good about the training plan this week. My first race of the year is always a hit or miss. Sometimes I’m unstoppable and sometimes it’s a learning experience and a way to ease into racing season. I think once I get closer to the race, I’ll have a better idea of realistic time goals, but for now I’m just enjoying getting the miles in.

Here’s the training plan for this week!

capture3

As for the rest of the weekend, I’d love to say I was productive. I cleaned the house quite a bit, ran errands, made some yummy food, and tried to catch up on mountains of school work. To be honest my long run left me exhausted and once I sat on the couch it was game over. Once I start getting to 12+ milers after taking a break from those distances, it takes awhile for my body to adjust and it takes me awhile to remember how to fuel and refuel properly. Finn loved the cuddle couch time though so all is good!

IMG_7856.JPG

I’m hoping to catch up today OR maybe just enjoy the sunshine and forget about being an adult for awhile. 🙂

Happy Monday. If you have it off go enjoy it! The sunshine is definitely calling my name.