10k: Week Six

This week I realized that my body and mind feel and work much better when I'm taking my daily vitamin. My mood is better and I feel like my body works and moves more smoothly when I'm getting more balanced nutrients,

Also, I think I jumped back into training this week with some extra gusto after feeling so crummy last week. This may be making me feel more tired and worn out than if I'd eased back in to the cross training and running paces I was doing pre sickness.

Mon 3mi run+core- nice confidence boosting run around the wet roads of downtown mount holly. The pace was easy but brisk. My left leg seems to be playing catchup a little bit but I feel much more in the swing of things than I'd expected to after last week. Did one set of the Lolo Jones' Core Workout.

Tue 40min cross+strength- Split my cross training between the elliptical and the upright stationary bike, and did two sets of the leg and core part of my weight circuit. I bumped up the speed and resistance a little bit. I'm feeling nice and lightly sore tonight. I'm looking forward to a nice 2mile shakeout run tomorrow morning.

Wed 2mi run- Lauris is in Town at The Evening Muse in NoDa! Ran a nice easy shakeout run on Hawfield Rd before work. This was a crazy weather day, low 50's in the morning to high 70's in the afternoon.

Fri 60min cross+core- Just focused on moving my legs as naturally as possible using the right muscles and keeping my legs balanced. Split the cross training evenly between ellypticaling and biking 30 min each.

Sat 5mi run- It was quite rainy weather this morning and my AM Canopy Tour didn't book so I got called off the first half of my work day. So, that means I got to run before work today! I did two loops of 2.5mi around downtown Mount Holly. Again focusing on keeping my legs balanced and using the right muscles while staying as relaxed as possible. The muscles in my feet are evening out but because it seemed my toes where working my calves are quite tight after the run. Will do some foam rolling tonight.

Post Run Refueling?

Phew! That was a swell run...and now I'm hungry. But, now the clock is ticking to get the right nutrition in your belly to help you recover stronger for another run tomorrow.



Our body breaks down carbohydrates from the foods we eat and converts them into a particular sugar called glucose. This sugar is a main source of fuel for our cells. When the body doesn't need to use the glucose for energy, it stores it in the liver and muscles. This stored form of glucose is made up of many connected glucose molecules called glycogen. When you exercise the body reaches for these glycogen stores first.

 When you finish exercising your body switches from the desire to use glycogen to the desire to replenish it. When your reserve is depleted your body will start to pull energy and nutrients from other places in your body. So, it's important to refuel your body properly and in a timely manner in order to have energy to recover from your exercise and move on with your day to a better tomorrow.

The best runners in the world, like Kara Goucher and her coach Alberto Salazar,  know the benefits of prompt and proper refueling, especially after sustained exercise of 45min or more. You can read Kara's experience and more from dieticians and athletes in this Running Times article Post-Run Recovery. Protein repairs exercise-induced muscle damage, reduces the response from the stress hormone cortisol and even helps speed glycogen replacement when you take in new carbohydrates. There's even a handy ratio formula. Post run you should consume 10 to 20grams of protein and 30 to 80 grams of carbohydrate. Or if you wanna be more specific, use the formula below.

USING THE 4:1 RATIO:

WEIGHT        DIVIDED BY 2 = CARBS        DIVIDED BY 4 = PROTEIN
125 pounds        63 grams carbohydrates        15 grams protein
170 pounds        85 grams carbohydrates        21 grams protein

There is a magic window of time approximately 30minutes after your run. If you just eat something, that's certainly better than eating nothing but, dieticians do caution that eating foods with too much fat in them immediately post run will slow down your metabolism and absorption of the carbs and protein essential to rebuild your body. This RunnersConnect article explains that their may be two stages of opportunity for refueling. The pre 30min window where you want your snack with proper carb:protein ratios. And then, within 3hours you should have a well rounded meal with some good fats, while your metabolism is still raised and ready to absorb good stuff.

Your tummy may not be ready to handle solid food yet, just 30min after you've finished exercising. So, that's why I opt for a smoothie. I have been skeptical in the past about adding protein powders because they're associated with muscly meat head gym rats. But even with all their extremeness their muscly protein theory is based on good principle. Just not in such protein heavy ratios. Prevention Magazine has a very helpful article outlining the different and best kinds of protein powder HERE.

I add and subtract ingredients to my post run smoothie depending on what we have available at home. This recipe will double up on some of the necessities but it's all about the nutrients and ratios right? Warning: I use a weight scale to measure oz. This recipe makes two smallish servings or one really large one.

4oz almond milk
4oz purple berry juice (cherry, cranberry or pomegranate)
1 large spoonful plain Greek yogurt
1 spoonful almond or peanut butter
pinch of spinach or other leafy green
1 frozen banana
4oz frozen blueberries
1/2scoop of chocolate whey protein powder

For some other, more solid food refueling recommendations, watch this RunDisney video.


For another awesome and more in depth article on refueling your bodies nutritional needs after exercise, see this Running Times article: Fueling Facts.

10k: Week Five

Welcome to this weeks instalment of my marathon journey! Last week I left you with a cliff hanger, waiting to see how my sprained ankle affects my training...But wait! There's a plot twist... the sprained ankle, is the least of my worries!

Mon 3mi run+core- I just did 20 min easy on the upright stationary bike plus two sets of weights in order to test out my sprained ankle today after a day of rest. My ankle did get more swollen after doing leg presses- perhaps do to the increase in resistance, pressure, and ankle motion- but other than that it felt great! We'll see how I feel in the morning. I do feel a small amount of achillies tendonitis as compensation for my front ankle muscles not engaging while biking.

Tue 40min cross+strength- I'm feeling weird and achy today I think it's from some old leftover corn I put on my tacos last night that may have spoiled. My ankle feels great today and some more of the swelling has gone down. This is definitely the least severe ankle sprain I've ever had.
SO... I thought I was all set to go to the gym and do some ellypticaling and biking and weights today, right after I took the dog for a walk, BUT...We walked to the corner of the block and had to turn around abruptly because I suddenly had to puke. I didn't want to barf on the side of the street with cars driving by so I hurriedly drug Honey back to the house. Blue cloudy tunnel vision, cold sweat, tingaling numb hands and feet, and light headedness, and of course a rotten feeling tummy. I didn't puke but I wish I had because now it'll probably take several days for this food poisoning to work all the way through my system.

Wed 2mi run- Still achy- every part of my body hurts. The morning was awful. I spent the night on the couch because I felt like I might vomit, but again didn't. After a long slow cold rainy day at work- which did serve as a welcome distraction from my tummy-I managed to feel well enough to put together 40min of cross training at the gym- 20min elliptical+20min on the upright stationary bike. The ellipticaling was the hardest part because it involves up and down body motion which shook up (or down) my stomach a little. After dinner I realized the sickness had been shaken down into my intestines and I again will spend the whole night on the couch, this time running back and forth to the bathroom and getting hardly any sleep.

Fri 60min cross- I almost feel normal today! I took my day off from work easy by watching vegan cooking videos, hydrating, and eating a little more food than I've been able to over the past few days. I did 50min of cross training today split evenly between the elliptical and the upright stationary bike. I was able to return to a more normal pace but can tell I have a lot of dehydration to make up for.

Sat 4.5mi run- Running on my feet today may speak volumes for how my training is progressing through this sickness. I added a half mile to the 4.1mile East Main trail that I sprained my ankle on last week. I did it in the daylight this time so it would be less dangerous but I did roll my ankle in soft grass a minute into the run just before getting to the trail. It's a little sore. I'll ice tonight. My pace is slower than I'd hoped. running this trail though I realized I'm being, perhaps, a little over cautious. My legs feel like they're just going through the motion with out real muscle effort. I did have to stop for a potty break part way through. My pace did feel like it got stronger through the run. I think I will need to stick to flatter courses and do more real running in order to gain back some of my strength and form that I might have lost.

I don't wanna push to hard and reinjure or slow my ankle recovery but I also can't allow my muscles to atrophy and loose good training ground. As scary as injury and sickness have been this week in reguard to interrupting my training plan, I think all has gone as well as possible. The sickness may have been a blessing in disguise because  I forced me to rest my ankle a bit. My ankle does feel almost healed in a weak vs the months it has taken in the past when I've run on/through the injury. I'll try to still be good and keep an eye on it.

10k: Week Four

My legs are an important part of my body image. But, after this week I'm starting to feel like I'm abusing them and clouding that image...

Mon 3mi run+core- I ran the pink loop at work again. My knee still hurts but it diminished as I ran more. It seemed to help if I allowed my feet to pronate more. Perhaps I'm still holding my ankles ridged and it's causing my knee to track differently than when I had arch supports in. Part of the reason I think I feel so tired is likely because my body is still getting used to having less structure under my feet. I felt like my core chain stabilizers are still weak. But, strength will build over time. I really should take an ice bath tomorrow.

Tue 35min cross+strength- Elypticled at the gym for 22 min and then used the seated stationary bike to take some pressure off my hips ankles and achillies. I also finally did two sets of my weight lifting routine. It feels so nice!

Wed 2mi run- Easy two lap shake out run around the whitewater channel. I feel refreshed and my feet and form feel much more stable and balanced. I got some pretty hefty bruises on my shins today when I slipped on a wet board on a course as I went out to assist a guest. My left shin especially didn't feel very nice for the first mile of the run. I love running up stairs! I wouldn't normally but with construction at work my 1mi loop around the channel has had to change a bit and it makes me feel stronger to run up stairs. Tiny bit of achillies tendonitis left but much better.

Fri 50min cross+core- I wore compression socks all day today and at work yesterday to help the bruises on my shins. It did help a lot! the one on my left ankle is definitely the worst. I split the crosstraining today 25min elypticle+25min upright stationary biking plus I did one set of weights

Sat 4mi long run- You know that feeling when you're strolling down a trail and suddenly all your body weight is resting on the top/side of your foot and you realize your toes are suddenly higher than your ankle? It's just... horrifyingly sickening. I ran our newly extended East Main trail after work today starting at 8pm- so it was dark and I sprained my ankle on a downhill in the last 300 meters of the run. I did take a flashlight with me but I could see fairly well for most of the run with my eyes adjusted to the darkness. As I was running I could tell that my feet are getting stronger! My foot is more in tune with how it should move and stabilize. Much different from when I wore my uber supportive shoes.The run was not as fast as my normal pace would have been because I was taking lots of short choppy breaking steps in order to be cautious. This raises the quality vs quantity question in my mind. Was the slower pace and risky behavior worth loosing some of the benefits that I would have gotten if I'd stuck to a better lit route? I realized on the run today that my legs are much less used to running with all the cross training I've been doing instead of splitting my runs with actual running. I'd hoped the elypticling would be equivalent but I'm not so sure.

Wanna see how well I balance rest and recovery with an ongoing training plan?
Stay tuned next week for another episode!

10k: Week Three

Still feeling rather exhausted at the beginning of this week. I'm realizing that this training plan is designed for a beginning runner who has likely never run 6miles before The focus is on building mileage in a non-impactful way. This is still beneficial to me as I build mileage and endurance toward the marathon. I'm realizing I just need to back off the pace and focus more on how my body feels. It has taken me several weeks into this plan to see and understand the difference in training from the 5k to 10k plan. There are less drastic differences from long run to weekly recovery shakeout runs, and the heavier cross training gets mu body used to the sustained effort with less wear and tear on my body. Getting to bed earlier wouldn't hurt either so that I might recover a little better from training.

Mon 2.5mi+core- I did an easyish 2.5mi around the white water channel and Hawfield Rd at work before heading out to a coworkers going away dinner at Miguel's- our local hole in the wall authentic Mexican restauraunte. I finally tried one of their big ass 32oz beers with some guacamole salsa and chips. We learned to play "stumps" after our meal from which I have a nice bruise as a token- mmm beer and tossing hammers, how fun!

Tue 35min cross- Was going to do another split run but didn't have a car here at the house to drive to the gym so I pedaled my road bike to work and back. The roads are fairly calm around 2pm on a week day. Slower pace than I'd hoped when going up hill but compensated with down hills by trying to pedal the whole time. I took a little break between biking there and back.

Wed 2mi run- I feel much more refreshed today. Using the road bike does use different muscle than I usually use. I did two easy loops around the whitewater channel.

Fri 50min split run- Oops I only did 45min. I biked 25min to work and then changed shorts and ran 20min around the trails. My form felt super sloppy and strange after getting off the bike. I feel like because I haven't lifted weights in a while my stabilizer muscles in my core chain from my ankles, to knees, to hips, to to back have gotten weak and unsteady. I need to get better about going on Tuesdays and making myself lift after cross training.

Sa 4mi long run- The pace for  this run felt great! Wayne and  I ran the 3mi pink running loop at work.plus a lap around the white water channel. We started out pretty easy and picked up the pace a bit as the run progressed. But, it was a nice relaxed and conversational pace most of the time. I do have a tendency to run harder than conversational when I'm on my own. My right knee did hurt most of the run. It's acting like it's not tracking correctly. The pain is just under the left top edge of my knee cap and extends up a little into the muscle that's just above the knee on the front left. I feel like I really should take an ice bath tonight. My gluts are enguaging better but I think my hamstrings are still over powering my quads. I'm powering up hills much better than I have in the past. Up is better than down.