10-30-2013

Health/Fitness Links To Get You Through The Day

I have a lot of great stuff to share with you all today!

Check it out:

Are you Team Chipotle, Team Moe’s, or Team Qdoba? I’m Chipotle all the way!

********************************

Follow Reach Your Peak:

10-28-2013

NYC Marathon Training Week 17

17 weeks in the books! Wow…cannot believe it…The last 3 weeks of this training plan have not gone as planned, however. I had to cross train all of last week, and this week I took it easy because of my shin…but at least I am back to running! It’s a lot less than my training plan called for but do you think that will make a huge difference?

Here’s last week’s info:

Monday:

Supposed to do 6×1 mile at 10 sec. faster than goal marathon pace.

Cross-trained instead.

Tuesday:

I think I was supposed to do 6-7 miles. It was my first day back to running in 8 days, so I eased into it with an easy 3 miles. Felt ok but definitely felt more “tired” while running than I usually do.

Wednesday:

Easy 4 miles…felt pretty good!

Thursday:

Needed to do 1 mile warm up, 10 miles at goal pace, 1 mile cooldown.

This was obviously not happening. I did half mile warm up, 6 miles at goal pace, half mile cooldown. Pace was ok…kind of slower than it needed to be (10:18) but it was hilly towards the end.

Friday:

Easy 4 miles. No pain…felt pretty good.

Saturday:

Off

Sunday:

Needed to do 6 but I was EXHAUSTED from not sleeping Friday night. Took off =( At least I got a full body massage though!

So now it’s taper time…I ran significantly fewer miles than my plan advised…do you think this will affect me?

My biggest fear right now is starting the race and feeling tired and heavy and out of breath by mile 3. You know those runs? I hope this doesn’t happen.

My sports chiro said my leg feels much looser, and the pain has gone away…but I’m still very nervous!!! I plan on hydrating this week, but also making sure I take care of my shin. Elite runner Jenny Simpson even offered me advice!

I had such a good training cycle up until Week 16…I keep trying to remember all of that but I can’t help but feel nervous and scared that I won’t finish.

Have you ever felt like this before a race? How do you banish negative thoughts? Help!!

********************************

Follow Reach Your Peak:

10-28-2013

Motivational Monday!

October is over already…my friend and I were talking about New Year’s dresses the other day…where is time going??? I don’t want it to be 2014!

Anyway, last week, I found this quote on Instagram on a fellow runner’s account (@blonde_bun_runner). I totally could relate:

This can relate to anyone. How often do you get caught up with worrying and stressing out? We don’t even realize how much we worry sometimes. I saw this and immediately related it to my marathon training. I haven’t had the best last 3 weeks of running and I’m really nervous. Then I saw this and thought, I’m running a marathon. I have the ability to RUN, period. I have an able body, and 2 legs that will take me through 26.2 miles (hopefully). Time doesn’t matter. I should be thankful for the opportunity…because there are many people out there who wish they could walk or run. Something I need to remember whenever I start worrying this week…

What are you currently worrying about? How will you change your point of view on this and instead of thankful? Tell me in the comments!

********************************

Follow Reach Your Peak:

10-24-2013

Thinking Out Loud: Fueling For Long Runs

I thought about writing this post after recently being asked, “You need this many GUs for a 16 mile run?!” by the local sneaker store employee. It made me feel kind of embarrassed for some reason. But yes, I need that many! I am not about to bonk in my next marathon again (hopefully).

file000716828272

For that 16 miler, I took a GU every 3 miles. An intake of about 200 calories per hour. This is more than I see most people taking, as most take 1 every 45-60 minutes. And that’s what the instructions say too.

But I’m confused. Why do the instructions say take one every 45ish minutes, but other sources say if you’re doing a long run, or running a marathon, you should be taking in about 200 calories per hour (and 3-60g of carbs per hour)? Obviously this depends on your stomach and stuff, but why is there that discrepancy?

GU nutrition facts

This excerpt is from an article in Runner’s World, “How To Eat During Long Runs,”

In general, runners need to add in 30 to 60 grams of carbohydrate each hour that they are running longer than 75 minutes. But you’ll need to start fueling earlier than 75 minutes into a run; by that time, your tank will be empty, and once you hit empty it is very hard to recover. Start taking in fuel within 30 minutes of hitting the pavement.

This is from Active, “How To Fuel On A Run,”

To perform your best, you need between 30 and 60 grams of carbohydrate for each hour of exercise. Sports drinks like Hammer HEED, Powerade and Gatorade supply a blend of carbs, such as maltodextrin and glucose, plus water and sodium to prevent dehydration, says Nancy Clark, R.D., author of Nancy Clark’s Sports Nutrition Guidebook.

And from Mizuno,

Finally, during the marathon, you should fuel with about 200-350 calories per hour (after the first hour), as tolerated.

According to this fueling calculator, I should have a gel within the first hour, then every 4 miles after that. I somewhat adhere to this, as I  have a gel every 3ish miles.

And then there’s hydration…which I have only recently mastered…somewhat.

According to the BAA, “During training and racing, drink at regular 15 to 20 minute intervals to minimize loss of body weight to approximately 2% of your starting body weight by the end of the race.”

Now, I drink every 2-3 miles, but also when I get thirsty. On long runs, I have practices sipping on water as I run. I made a huge mistake in the last marathon, because I was only fueling and hydrating every 6 miles. Talk about a newb!

I’m hoping that my new way of fueling and hydrating will lead to a way better marathon…and not finishing dehydrated and puking…

For some people, fueling too much affects their stomach so they have to take less, but I think I have definitely benefited from learning how to fuel more often…especially because I sweat a TON.

What do you think about all of this fuel information? Do you try to get 30-60g of carbs, or 200 calories per hour in your races?

What’s your favorite way to fuel?

********************************

Follow Reach Your Peak:

10-23-2013

Health/Fitness Links To Get You Through The Day

This week has been going by soooo slooowwwww. I keep thinking it’s Thursday but it’s only Wednesday. I’m excited for the weekend because it’s Rutgers Homecoming!!

Here are your health links for today:

What do you do when you get sugar cravings? Sometimes, I definitely can’t “beat” them ;)

********************************

Follow Reach Your Peak:

10-22-2013

Follow Me On Bloglovin’!

Follow my blog with Bloglovin
I “claimed” my blog on Bloglovin, and in order to complete the process I have to post with a special code…so here’s my post about it ;)

If you’re on Bloglovin’ you can now search Reach Your Peak or reach-yourpeak.com to stay up to date with all my posts!

Thanks for reading!!

10-22-2013

Training With Marc: “5 Must-Have Items For All Runners”

I’m starting a new series on my blog, called Training With Marc. Marc Pelerin is a running coach, and runs TrainWithMarc.com. He provides runners with personalized plans to help them achieve their goals. Oh and he was also an awesome runner in high school and in college…so he’s got a lot of experience! Visit his website for more info on the coaching he provides. I worked with him for over 2 years and was very happy with the results!

*************

Running does not require much gear.  Really, all we need is a pair of shoes and a place to go.  The open road is very forgiving if you’re prepared.  So let’s get a list of the top 5 must have items for all runners.

1359067653xt6wq

5.  Running watch:  Even the most basic watch – something that has the ability to start and stop is good enough.  You don’t have to have a GPS (like a Garmin or Nike), even though they provide instant feedback on the run.  Heck, sometimes having a GPS can make you run faster than you need to.  At the end of the day, the most important data you can get from a run is how long you’ve run for.

4.  Safety gear:  If you’re a night runner, now is the time to wear “night life” running gear.  You know, the stuff that looks like a highlighter.  Those particular colors reflect well and keep you visible to cars and other motorists.  Also, whether you’re running at night or in a more remote location, something like Road ID is a great way to notify someone who you are in case of an emergency.  Finally, leave a note or post online where you’ll be running.

3.  Running shorts/running bra:  There’s nothing worse than guys wearing boxers or chicks wearing a regular bra on a run.  Besides it being painful to look at, wearing running shorts and/or a running bra supports everything from bouncing and jiggling.  ‘Cuz gravity already stinks – ya know what I’m talking about?!

2.  Moisture wicking shirts:  Heavy sweater or just jumped in a pool?  Either way.  Buy a wicking shirt or sign up for a race that offers them.  You’ll NEVER go back to running in cotton.  I swear.

1.  Running shoes:  If there’s only one thing you must buy, it is running shoes.  Go to your local running store where they deal with runners all day long.  I love my local store, the Haddonfield Running Company because they take the time to listen to my running history and put me in a shoe that works for me.

What are your “must-have” items that I did not include?

Find past Training With Marc posts here!

********************************

Follow Reach Your Peak:

10-21-2013

NYC Marathon Training Week 16

Sigh. That’s how I’d some up this week. I had to cross train all week, and will continue to do so this week until Wednesday when I will try to run again. Here’s what I did:

Monday:

Off. Legs tired from Sunday’s long run.

Tuesday:

Needed to do 1 mile warm up, 4×1.5 miles, 1 mile cooldown. Did it on the bike instead because of shin pain.

Wednesday:

Off.

Thursday:

Needed to do 1 mile warm up, 10 miles at goal pace, 1 mile cooldown. Shin hurt as soon as I started my warm up, so nope, didn’t run. Swam/pool ran for 70 minutes instead.

Friday:

Another attempt at a run. Nope. Walked for 40 minutes instead. Also decided to try a epsom salts.

Saturday:

Supposed to do 10 miles. Did 65 minutes of cross training instead. An assortment of things: 15 minutes elliptical, 10 minutes rowing machine, 10 minutes arc trainer, 10 minutes stairmaster, finished with a non-impact cardio/abs circuit.

Sunday:

Another hour of pool running.

Please please please let this all be enough/maintain my fitness. I just want to finish the race and not feel miserable!

Have you had to cross-train for an extended period due to injury? How did you feel when you started running again?

********************************

Follow Reach Your Peak:

10-21-2013

Motivational Monday!

Happy Monday! Another new week…and less than 2 weeks until the New York City Marathon! =O

I decided to go with this quote today:

Once again, this quote is one I can relate to, especially while marathon training. As you may know, recently I’ve had to take multiple days off due to some shin pain. It has made me nervous, paranoid, and doubting myself. But I love this quote and need to remember it!

I need to “rid my mind of can’t” and think of everything I have accomplished and will accomplish on Nov. 3.

Sometimes it’s so easy for us to get down on ourselves and believe we will not do well enough (in whatever it may be), but if we just change our mindset, we could excel and potentially surprise ourselves….something I should write down on my hand or something on race day!

Have you read any good books on building mental strength? I need tips and help!

********************************

Follow Reach Your Peak:

10-18-2013

Nervous…and Paranoid

We are 16 days out from NYC Marathon…and I’m really nervous.

I haven’t ran the past 4 days. One of my friends was like, that is not a big deal! Muscle memory, etc.

But I am really worried! I missed a 4×1.5 mile workout and a 10 mile tempo workout. I plan on doing the tempo run tomorrow…but I hate that I low on my mileage this week, and had to skip runs due to my shin pain. I did do cross training. Monday, I rode the bike, and yesterday I pool ran for over an hour (SO BORING).

I am going to lay out my worries, because I think writing/expressing them will help:

1) I’m worried that I’m losing fitness…I know that I really wont in just 4 days BUT I’ve had to miss a few days in the past 2-3 weeks due to this pain, and I’m scared of it all adding up.

2) I’m scared that I won’t be able to finish in less than 5 hours, which is my ultimate goal. I feel like missing these runs are going to affect my overall time.

3) I’m scared my shin will hurt during the race and I won’t finish. Surprisingly, this is the least of what I’m worrying about but it’s still in the back of my mind.

Basically, I just want to run this marathon and feel good. Like I’ve said a few times before, in 2011, I ran my first marathon and was miserable. I was done by mile 17 and had to walk/run the rest of the way in. We were on track for a 4:55 marathon and ended up in 5:20. I felt bad that I held my mom back.

I know it had to do with fueling and hydration. I just want to finish this race feeling strong. Obviously I will be tired by the last few miles, but I want it to be “normal” tired, not exhausted and puking at the finish line, like last time.

This post was really random…and I just wanted to get these worries out there and hopefully hear from other runners who have gone through the same thing.

Did missing a few days affect you in the end? Or not really?

Were you really worried? How did you get over that?

I’ll leave you with something the Hanson’s tweeted me (I’m following their training plan). I needed to hear this!

Screen shot 2013-10-18 at 11.25.46 AMI will certainly try to remember this!

********************************

Follow Reach Your Peak: