Summer Sunday
Happy Memorial Day weekend!
When I raced the Marine Corps Marathon, everything came together - handsome Marines, English Bulldogs, and military history.
I transcribed a history of the English Bulldogs and their “soldier boys” and it puts a smile on my face every time I look at my own little “devil dog.”
If you are obsessed with bulldogs and Marines, have a look. If you are a Marine with a bulldog, call me. :D
Nigel hopes all dogs are snuggling with their soldiers tonight or will get to soon. And for those who made the ultimate sacrifice, our thoughts are with your loved ones today.
Chicago is gorgeous this weekend with temperatures ranging from the low 70’s to the high 90’s!
As you can see from the length of that bully tongue, we are shade seeking during every walk and Nigel is only out for a few minutes at a time - too hot for smoosh faces! :D
We had an exciting weekend and are now the proud owners of a GE-NU-INE spin bike! :D
John and I both wanted to incorporate cross-training into our routines (one to two days for me) but we dislike elliptical machines and recumbent bikes.
They always felt boring and lazy to me no matter how much I increased the resistance and speed.
Enter Le Spin bike!
We went with a model with a console to easily track our efforts and with a 40 lb fly wheel in the front to make sure we got the intense training we wanted.
You can read more about the importance of a weighted flywheel here.
It was hilarious watching John put this together because he is so methodical, doing the completed opposite of what I would do: he lays out all the tools and supplies and actually reads the directions once through.
I am so glad John had it delivered on Saturday and was home to put it together. The bike weighs 120 lbs and he had to help the delivery man carry it in - and Nigel was not volunteering. :D
John had to use his bitching tool set which he got as a groomsman gift a few years ago - BEST GROOMSMAN GIFT EVER!
John’s super excited - he’s placing it in front if his big screen and planning on getting through seasons of t.v. shows he never has time to watch.
We’re off to a neighbor’s BBQ in our courtyard and since I’ve been eating nothing but veggie broth and frozen yogurt because of my wisdom tooth, I’m excited to try some of the soft BBQ foods. ;D
Hope everyone is having a great hot weekend!
A Running Sabbatical
Nigel “makes” his bed by pawing at sheets or blankets before he plops down - somehow this afternoon he managed to wrap himself up into a bully burrito.
Some dogs ride skateboards and surfboard and rocking horses - my baby winks at you. :)
This ridiculous sweet pup. I will be joining Nigel in supreme laziness for the rest of the week while I take a one week sabbatical from running.
Frankly, I’m itching to run again. After the Marine Corps Marathon, I had a lingering knee injury that didn’t go away and a lot of pain - this Monday, I was walking funny but I was shocked by how quickly my body was healing.
I wanted to go to hot yoga today. I wanted to start a new exercise regimen.
I wanted to start base-building for my next marathon - but I don’t fear rest even if it’s hard for me to take this week off.
Highlights from my training plan for the Fargo Marathon:
- I ran a total of 370.68 miles starting right after the Goofy Challenge (including races).
- I completed a total of 47 hours of hot yoga.
- I completed two 20 mile long runs.
- I did a ton of speed work which showed up during the training cycle: I completed a 5 mile race in a little over 45 minutes, finished the half portion of the Fargo Marathon in 2:06 and finished my fastest 18 miler ever - in 2 hours 58 seconds.
I am happy with an adaptive plan - it let me build my endurance and increase speed without being completely run down, burnt out, or injured.
I wanted to run four days a week the entire time but during long run weeks (especially over 15 miles), my plan let me ratchet down to three runs a week - which saved my legs for the race.
I’m excited about this one week sabbatical because of the concept of periodization of training cycles.
It’s easy for me to sign up for race after race because there are so many fun races out there but I don’t want to run a bunch of mediocre races and I have a hard time using races as training runs.
I see a lot written about the love for running and the love for racing - and I love both.
But I love racing fast and getting faster with each passing year - it makes me so happy.
So what’s our next adventure?
We are running the Detroit Free Press Marathon in October. It will be my third racing marathon and my fifth one completed!
For John it will be his fourth racing marathon and his sixth one completed.
My goal is simple: I will hit 26.2 miles in 4 hours.
I write that with so much nervousness - I went from a 4:32 at the Marine Corps Marathon to 4:14 at Fargo. Does my body have those 14 extra speedy minutes in my legs?
Well, I’d rather dream big than dream small. And I’d rather try and fail then not try at all.
You can track my training here. In the following weeks you will see:
- More Mileage! I’ll be running 4X a week still with a plan that starts at 15 miles and peaks at 55 miles.
- Two twenty milers again - but this time a 22 and a 23 miler!
- A lot of hot yoga, as usual. :D
- Kicking or screaming, John will have me lifting weights.
- And cross-training with a new activity for me - Spinning!
Nigel Bear always approves of rest days.
Always.
Runnings and Doings the Yoga
There are beautiful thunderstorms and rain outside and I love running in a storm. Feeling the raindrops on your body when you run is so freeing.
I especially love those moments when you come in after a wet run you get that immediate chill followed by a hot shower.
And yes, I love cuddling with Nigel after an evening run and yes, he is not excited about it. I get pretty jealous that he’s so excited when John comes in from his runs but he just keeps napping when he sees me.
LOVE MEEEEEEE!!!!!
Nigel is super mopey and sitting in a corner with his favorite toy because John is out of town visiting family and Nigel Bear can’t wrap his mind around this. It would be heartbreaking if it weren’t adorable!
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WOD
Today’s run was an easy 3.1 miles (5K) in 29:50. I couldn’t have run it faster if I wanted to because oddly, the heat is getting to me. And it’s not even that hot - just 82 in the rain!
I know it seems silly but I rarely warmed up before I ran. I might walk around a bit and do a bit of yoga but I would just get to the line and run.
After the Marine Corps Marathon, I thought, “What am I doing?” I’m practically using the first two miles of every race to warm up and feel more limber and that is a waste - so I got smart and make myself do a warm-up jog now for almost a quarter mile.
I don’t count it towards my daily total but it’s been remarkable how much better my legs feel!
{Why would anyone want to shoot them?}
My second workout was a C2 hot yoga class - we did a lot of “Shoot the Ducks.” I hate the name but love the challenge of the pose - I am no where near getting it but it looks so awesome!
After my run and hot yoga class I was ravenous and enjoyed this delicious combination: toast with berry preserve and fresh rosemary leaves!
I saw an old Gourmet magazine which had sweet jams with unlikely spices in it and I wanted to give it a try. VERDICT? Delicious! It’s an unexpected flavor for me and I love it!
My review of the Rodney Yee yoga DVD for at-home practice inspired a personal challenge posed by Yee: Can I hold Downward Dog for five minutes on my forearms and palms? Let see if I can by the end of the month?!
I have been concentrating on just downward dog on my arms and the longest I’ve gotten to 2:35 - it’s intense and my arms were shaking. :)
Hope everyone had an awesome Thursday!
Meals ‘n Miles
It’s 72 degrees in Chicago. FINALLY.
Nigel took it all in stride but anything above 65 is not good for bullies or any smoosh-faced dogs.
I hear ya, big guy. My first workout today was a 5.25 mile run in 51 minutes and it was hot.
My compression gear which keeps me nice and toasty in 40 degree runs was not fun today so it’s worrying me as I plan on wearing it during the Fargo Marathon. I’ve got a few days to get used to it so cross your fingers that it will work out. :D
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I haven’t posted my eats in some time because I’ve been eating the same six things - oatmeal, eggs, salad, tofu, Greek yogurt, and veggies.
Don’t get me wrong, I love what I eat but I will start again tomorrow with the hopes that I will try some awesome new recipes!
Tonight, John is working late so I felt like I was back in my living-by-myself days when I ate a ENTIRE small pineapple for dinner. With my hands.
Yup.
Workouts + Monday Miscellany
I think my Nigel Bear is perfect. Well, that would be a roll of shredded toilet paper.
Nigel loves the cardboard tube and he has figured out he can get to them all by himself. :)
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We had a full weekend - it started with waking up at 5 am so we catch our Friday flight for a Friday wedding - yes, young ones, my generation thinks Friday weddings are acceptable.
We came back Saturday after the wedding brunch and took Nigel for a long drive and decided we really wanted to see Five Year Engagement and it was a hilarious date night movie.
After my own pratfall at a lovely wedding, I appreciated the physical comedy. :D
I got some messages about the dress I wore:
a) this is what it looked like from the front - yeah, it was really windy! :D
b) For a previous message sender, the scar on my arm is from cooking for the first time in our new house. I hadn’t gotten used to the dimensions of a much larger oven and when sliding out a pan of roasted veggies, I pressed the edge of a pan heated to 450 degrees to my bicep. It felt not awesome.
c) This is what the back looked like without the wind.
I honestly couldn’t love a dress more and I am so happy others felt the same.
When I came home from my own long run on Sunday, this is what I found. John ran 21 miles in total and he and Nigel were recovering with ice packs.
You might think that I spoil Nigel the most but this man walked into a natural foods pet store and walked out with three treats on Nigel’s morning walk.
And after his kick-ass 21 miles, it was Nigel who got all the cuddles.
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Running Bunny Weekly Report 4/23-4/29
I had an intense training week - I took four C2 hot yoga classes and increasing the load of advanced classes has been the most effective way to take my practice to the next level.
{Unknown Source, please message me if you know}
In Sunday’s hot yoga class, I was able to stand easily in Bird of Paradise pose. I am still working on extending my leg and looking in the other direction at the same time but I will add this advanced pose to my practice!
John is a bit concerned that I am pushing myself too much but I always believe that hot yoga cures everything. :)
I ran a total of 17.86 miles this week - a 4.5 miler, a 3.11 miler (in 25 minutes!) and a ten miler on Sunday.
It’s been tough ramping down the mileage - I’ll only be running ten milers as my long runs until the race because I want my legs 100% refreshed. With less than three weeks until the Fargo Marathon, I am jumping out of my skin with excitement!
WOD: I Ain’t 2 Proud 2 Rest!
{Nigel has no problem with rest days!}
After my second 20 miler for marathon training last week, I took it light. I was injury free but my right hip+knee felt funny.
Sadly, it was from the running higher mileage or the speed work. It was from my stupid wall-jumping around mile 15 and landing on my ankles hard. Why would I do something so stupid?
So this is what went down last week:
Monday: Hot Power Fusion Yoga
Tuesday: 20 Mile Run in 3:13:59
Wednesday: REST
Thursday: C2 Hot Yoga
Friday: REST
Saturday: 1 Mile Run in 8:34 and C2 Hot Yoga
Sunday: Hatha Yoga @ Home
Monday: C2 Hot Yoga
To help you with the complex math, I ended up doing only 21 miles and three hot yoga classes. :)
I ain’t too proud to rest but I was definitely frustrated. :D
{Do you mind? I’m resting.}
I want to be healed and a 100% for the Fargo Marathon so I told myself the rest would pay off and it has!
WOD
Yesterday I took a C2 hot yoga class and today’s workout was an awesome 4.7 mile run in 45 minutes + another C2 hot yoga class!
Here’s hoping that things keep running in the right direction!
What Sets Your Monday off on the Right Foot?
I started my Monday right - dippy egg, wheat thin, and spinach with pepper flakes.
Lunch included an egg-shaped cookie which was good but not as yummy as this…
Gigantic, shiny, organic berries are almost here!
I always come home to find John and Nigel with berry-stained lips and several empty berry pint holders around them.
Today, I got to the strawberry pints first - how do you like me now? :)
My strawberries were a sidecar to my hummus and baby spinach sammie that I packed for lunch!
Dinner was delish but quick - I roasted a block of tofu (with hot sauce dip!) and whipped up a pan of soy sauce-glazed green beans. I halve the plates (saving one for John), and was pretty pleased that I was able to get this on the table in 20 minutes. :D
WORKOUT of the DAY
If I don’t work out on Mondays, I don’t feel quite right. I set the tone for my whole week on Monday so I was determined to get to my hot yoga class which I sorely needed. Puntastic! :D
I sprinted to a C2 hot yoga class at 8:45 p.m. - the last one of the day! Nigel has his way of dealing with stress and I have mine. :)
And for a post-workout snack, I pilfered from John, my favorite berry thief.
Sunday Picnic Dinner
This was a very fun weekend. On Friday, John cooked date-night dinner and we watched Iron Lady, which was a great movie.
On Saturday night, we went out with another couple John and Andrea, to our fave spot Mirai Sushi! Since my John had his long run earlier that day and we were with a non-vegetarian couple, there was some serious fish-eating going on. (Too dark for pictures but you know I can put away veggie sushi like it’s a job!) :D
We provided dessert from our favorite neighborhood bakery, Bake, and ate way too many of my favorite chocolate-chip pretzel cookies. After a few glasses of wine, Andrea played a fierce game of tug with Nigel and his new toy!
The other John will be running the Big Sur marathon in one week and Andrea is hoping to train for the Princess series which would be awesome because I would love to do the Princess or Tinkerbell half. I love the Disney races!
We woke up today, one of us stuffed with vegetarian sushi, cookies, and red wine. :)
We were craving a picnic and enjoyed fresh, tapas-style dinner: pine nut hummus with seedless cucumbers and Wheat thins “pita chips,” mini-bell peppers, and a couple of small plates of black and green olives with feta and spiced artichokes!
Nigel is Proud of his Face
To start your afternoon on the right foot, I provide a picture of Nigel preening.
When we go on vacation, our sweet-as-honey pet sitter sends photos of Nigel so I don’t miss him so much. This gem was from our New Orleans trip. :)
Breakfast noms! And I packed another one for lunch but I don’t know if it will make it till then. :)
Did you know grapefruit can be stored in the fridge for two weeks?
And that you should return it to room temperature for sweetness?
AND that it’s in season now? :D
I grabbed a strawberry Chobani for lunch - today feels like a catch-up day! I’m going to need a cup of coffee soon. :D
Weekend Workout of the Day
Did you know that Lululemon stores allow canine visitors? Nigel Bear was a happy camper getting lots of belly rubs from the store girls and shoppers.
This Lulu trip wasn’t for me - it was for John who needed some running shorts.
In true Lulu addict fashion, I convinced him to try on and get two - the Core Short and the Run Response Short. He loves both and I’m happy he won’t be wearing too heavy shorts to run in or for hot yoga ‘cuz that’s not comfy.
My “long run” was only an 8 miler - but what an 8 miler!
1 mile in 9:01; 1.13 mile in 10:15; 1 mile in 9:18; 1 mile in 9:24; 1 mile in 9:29; 1 mile in 8:45; 1 mile in 11:40; 1 mile in 8:43
I decided to concentrate on intervals and running faster in the past week because of my 20 miler the week before and I’m shocked my body let me bust out a faster pace for the entire long run.
That 11:40? I met John at a gas station for Gatorade (he was completing his own run) and I forgot to turn my watch off! :D
Other Happy Points from My Run
A 10K or 6.2 miles in 58:58 - I have faster 10K times in races BUT I rarely focus on that during training runs - seeing a 58:58 motivated me to change that.
I ran a total of 8.13 in 1:16:34 and ran a total of 17.73 speedy miles this week. Looking forward to the final mileage push in the coming week!
And that cookie was my post-run reward - chocolate-chip with salty mini-pretzels. DROOL!!!!!
