damn you sandy, keep calm and be confident

My thoughts go out to all my friends and fellow bloggers living on the east coast who have been effected by hurricane sandy. I’m anxiously waiting to see how the day goes on and hope for positive information about the clean up efforts. My dad was supposed to be leaving today for New York, but if he did he would be stuck at the airport as he wouldn’t be able to get to long island and there isn’t a house that isn’t flooded or with power for him to stay. I’ll be arriving in New York Saturday morning and I just hope by then, things will be starting to get back to normal. It doesn’t feel right worrying about the marathon when so many others are worrying about there homes and family.

I’m trying not to let the stress of hurricane sandy and the anticipation of race day coming near stress me out too much. Just trying to focus on staying healthy, eating clean and getting my body ready for the run. I feeling a bit more tired than I’d like coming into the last week, so I’ve taken a few days off from working out and running so I can make sure I’m well rested and ready.

Below is the tip of the week for the last week of marathon training. I’m trying to focus on all 4 points, starting tomorrow I’ll be packing and getting last minute things in order.

TIP OF THE WEEK: BE CONFIDENT

This week is all about you! Put yourself first and let everyone else fend for themselves. Feel confident and positive. Being well fueled and rested is your ONLY goal this week. Here’s how:

1) You are ready to run: Remind yourself that you have trained long and hard for this day. You put in the necessary training and are ready to tackle the marathon.

2) Minimize the to-do list: By now, your packing should be underway. Don’t start any new projects this week, at home or at work. Do what you need to do, but don’t go overboard!

3) Breathe: When you feel anxious or nervous, relax with breathing exercises. Breathe in and out as slowly and deeply as possible. Focus your attention on the breathing and positive, calming images.

4) Stay off your feet:  This is the week to spare your feet. Catch up on movies, books, and sleep.

 

 

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Finding Balance

I’ve been a bit off this week and have been trying to figure out why. I think a lot of it has to do with having balance. I have been needing to learn the balance between diet and exercise and when it’s okay to enjoy something less healthy or miss a work out. I get so down on myself when I miss a workout and then if I eat crappy that day too then you might as well call the day ruined. I found myself having two days like that this week and just couldn’t pull myself out of the rut.

I do so good on programs like the whole30 because there is no cheating and nothing to feel guilty or off balanced about, but then when your not on any strict diets and your just trying to maintain a healthy lifestyle, it’s hard to get past the guilty feeling when you have an off day. Especially when you’ve spent the time learning so much about food and exercise and know exactly that eating that candy bar or cookie or whatever it is isn’t going to make you feel good or healthy. So why do we do it? and How do we do do it wihout feeling guilty afterwards?

I have 6 more days until I run in the NYC city marathon that I’ve spent the last year training and getting ready for and I think it’s messing with me mentally. I just so ready for it to be done and being in the “tapering” period can mess with you. I wanted to spend this last week on strenght training my legs, but found myself only working out 3 days and only 1 day on my legs because I just felt so tired and didn’t want to wear myself out right before the marathon.

I woke up today finally feeling like myself again and figuring out that what I’ve been missing all week is balance. During this final week before the marathon, I am going to focus on stretching and flexibility and rest, both mentally and physically. I want to be 100% ready when I get to NYC and I know if I push it this week, it might push me over the edge. I’ve worked too hard to have that happen.

When I get back from the marathon I’m going to focus on strenght training Dec-Feb until I decide if I want to run again or maybe do a triathlon so I signed up at a gym to work with a trainer once a week to help push my weights to a new level. The gym offers monthly fitness assesments on the last saturday of every month so I thought it was perfect timing do a fitness assement before the marathon and then I’ll do again at the end of November to see what my goal will be going into my December Strength Training Challenge.

Since it’s my first time doing a fitness assesment, I thougtht I’d share my results with you. By the way, not sure if it hinder or made it better, but I didn’t know what I was getting myself into so I went to a grit class at my gym before the fitness assessment where we had to do 2 min plank, 3 sets up 16 pushups, deadlifts, burpees and squats so I’ll be intersted to see how I do next time without doing that first.

Height: 5’4
Weight: 114.4 (in clothes)
BodyFat %: 15.5
lbs Muscle: 94.38
Water Weight %: 60.1
Chest(in): 31.375
Waist(in): 26.375
Hips(in): 33
Sit and Reach(cm): 38

FITNESS TEST
Plank: 2:09
Wall Sit: 1:46
Push-ups: 21
Leg Press (1.5x body weight/160lbs): 9
Pull-ups (.5 body weight/60lbs): 5
Burpees (1 min): 21
1 Mile Run: 7:45
1000m Row: 5:02

They measure your fitness on a point system so my total points were 143. My trainer said a good goal for next time was to try and get the 150 club. So I’ll update you guys after thanksgiving with my new fitness assessment.

To make sure I have balance this week and nice relaxing week before the marathon I’m going to focus on staying paleo, doing hot yoga, a few warm up runs, getting my list together for everything I need for NYC and try not to let my last week of work stress me out.

I’ll check in before I leave for NYC and of course I can’t wait to share my marathon results so look foward to a NYC post early next week. Can’t believe the countdown is nearing the end!

a little training update

I haven’t been able to blog for a few days as I have just been so busy and so tired.

On Saturday, I ran my longest run so far in my training, a total of 22 miles! I was supposed to do 20, but my phone died and I ended up running a little extra. The run was great, I stay hydrated with water and nuun tablets. If you haven’t tried nuun yet they are perfect for hydration on a long run if your body doesn’t handle Gatorade. I personally like them because there is no sugar added and Gatorade seems to always give me a headache and make me nauseous. I ate 3 dates towards the last 6 miles and was exactly what I needed to get me through. It’s nice having a better idea of what I’ll need come race day. The only thing I’m nervous about is the mental challenge of the last 6 miles. Once I knew I was close to being done, I zoned in on how bad my body hurt, from my toes to my legs to my core, to my back. It seemed like every part of my body hurt and I just wanted to quit. I’m hoping the energy of the crowd at the marathon will help get me through those last few miles.

After the 20 miler, I had decided I really needed to focus on strengthening my core this week as that was my weakest element during the long run. Monday, I focused on strength training. Tuesday, I did cxworks class, Wednesday, a 4 mile run for speed, Thursday, I did cxworks class again and then stayed for the new les mils grit work out. I was going to go for a run after cx, but so happy I chose to stay for grit. I never done it before and I’m here to say I highly recommend!

If your gym offers any les mils classes, I highly recommend giving them try. I’ve been doing bodypump for about a year and it’s great a great full body workout. I started doing cxworks about 6 months ago when they started offering it at my gym. it’s a 30 min core work out, which not only gives you the abs you want, but it really helps with posture, mobility and strength. Today was my first time ever doing grits, which is a 30 min high intensity work out. At my gym it’s an up charge, but it’s so worth it. I worked my cardio harder in that 30 mins than I would have in a 6 mile run. For those of you participating in the 30 mins of fitness a day, the cxworks class or the grits class would be an awesome way to get your 30 mins of fitness in. I’m going to do it again tomorrow, I think the high intensity training is the perfect missing link to what I needed for my marathon training. Between this class and the cxworks, my long runs should be a lot stronger. I’m running a half marathon on Saturday for my training run and I plan to do it for time. Hopefully these classes will help improve my time.

Sorry for the rambling of all my fitness, I’m just so passionate about exercise and as I get closer to the marathon I’m learning the type of training I’m needing and hoping by sharing it’ll help you as well.

All this fitness talk, makes me hungry. Here’s a recipe of the short ribs I made:

Tomato-Balsamic Glazed Short Ribs (Slowcooker)
2-3lbs short rib
4 smashed garlic cloves
1 can tomato sauce
4 Dates
1/2 cup balsamic vingar
season and brown the meat and put all ingredients in slow cooker for 6 hours on low. I ate them with cauliflower mashed potatoes and sautéed carrots and celery.
a note about the seasoning: could just do salt and pepper, I decided to make my own spice blend with salt, pepper, cinnamon, sage, rosemary and paprika

Some Recipes for you.

Again, I need to be reminded that when I cook I should take photos! Without photos you guys don’t have a visual of what it looked like and I know when I look at post I love seeing photos along with the recipes. Please forgive me… I’ll keep reminding myself.

Just to be honest.. these paleo treats were delicious, but it triggered the sugar demons and now all I do is crave sweets after a meal. It’s better at night, but during the day after lunch the last 2 days I just want a cookie. I hate the feeling, I hate cravings. I want to feel satisfied from lunch without the want of something sweet. So make at your own risk, but don’t feel to guilty about eating them as they aren’t too bad for you, just watch the approaching sugar demon that wants to add all sorts of processed sugars back in your life.

Blueberry-Strawberry Crumble
2 pints blueberries
1 pint strawberries
1 lemon
1 cup almond flour
1/4 cup chopped walnuts
1/4 cup melted coconut flour
1 tsp cinnamon
2 tbsp organic syrup

1. In baking dish, add blueberries, chopped strawberries and juice from one lemon. Mix to coat all the berries
2. In mixing bowl, add the rest of the ingredients and stir well
3. cover berries with almond mixture and bake at 375 for 40 mins.
4. I enjoyed this with breakfast, instead of as dessert.

Flourless Zucchini Brownies
1 cup almond butter
1 1/2 cup grated and chopped zucchini
1/3 cup honey – raw preferrably if you have it
1 egg
1 tsp vanilla extract
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nut meg
2 tbsp unsweetened dark chocolate powder
1 cup vegan chocolate chips

1. combine all ingredents and mix well
2. pour into greased glass baking dish
3. bake 40 mins at 350

Cinnamon Apple Pork Tenderloin (slowcooker)
6 apples, sliced
cinnamon, nutmeg, clove, chile spice
1 pork tenderloin about 2lbs
salt and pepper
drizzle of honey (optional and not whole30 approved)

1. Layer the bottom of the slowcooker with apple slices, add mixed spices ( i just eyeballed this)
2. season pork tenderloin with salt and pepper
3. cut pork in half and layer with sliced apples
4. cover pork with remaining apples, add mixed spices and drizzle of honey
5. cook at high heat for 5 hours
6. the best pork ever! been eating it all week with salads and veggies

Zucchini and Sweet Potato Hash (my favorite breakfast right now and whole30 approved)
1 zucchini shredded
1 sweet potato shredded
1/2 chopped onion
1/2 lb ground sausage or bacon
2 eggs
cinnamon, chile powder, salt and pepper
1 tbsp coconut oil or fat

1. heat large skillet with coconut oil or cooking fat
2. add onions, zucchini and sweet potato and cook for a few mins
3. add ground sausage, cinnamon, chile powder, salt and pepper
4. fry 2 eggs and place on top of cooked hash
5. enjoy this delicious breakfast. I’ve had it with sausage, and bacon, the addition of mushrooms and spinach and it has been so good. and the possibilities are endless. Shredding the sweet potatoes and zucchini makes it feel like your eating hashbrowns. Hashbrowns and runny eggs happen to be my favorite!

On the menu for this weekend:
1. slowcooker short ribs 2. chicken curry 3. sweet potato hash 4. zucchini “pasta”
would also like to make more pesto, mayo, tuna salad lettuce wraps for lunch.

i’m a runner.

Yesterday, as I was running around Issaquah I had my first ah ha! runner’s moment. Kind of like the ‘magic’ you feel on the whole30. I’ve been training for the marathon for a long time now and always just knew I had to do it and sometimes my runs felt good and sometime they sucked. But yesterday I really felt this overwhelming feeling of just loving that I was outside, my feet were moving and I knew this was more than just training for a marathon, this was me as a runner. It was a great feeling and i’m hoping I’ll never forget it. If I ever forget why I love running, I hope I can look back at these blog post during my training and remind myself why it’s such a great exercise. It really does help relieve stress, I find myself usually in deep thought or meditating during my runs. I love when miles go by and I don’t even notice.

I’m approaching the end of the my marathon training. I have my final long run this weekend before the taper period and I’m scheduled to run 20 miles. I haven’t ran more than 16 yet, and the 16’s have been really tough so i’m nervous, but i’m also excited. I’m hoping to do a brand new route this weekend and have a few runners with me. Deciding to run train for a marathon has not been easy, but I’ve enjoyed the process and can’t wait to cross the finish line.

A little update since the whole30.. I haven’t strayed from it much. It’s actually a really weird feeling when someone wants me to try something and I’m so used to saying no I can’t have that, that it’s weird to say no thank you i don’t want it. Your mind plays tricks on you a little the first week since you no longer are “cheating” if you want to have a treat. I struggled with some cookies that were brought in the office, but I chose to have a small bite instead of eating the whole cookie or the whole bag! I spent the weekend trying different paleo treats that I was excited I could have after the whole30. I made pumpkin pancakes, zucchini brownies and Blueberry-Strawberry Crumble. I also made a really delicious pork and apple roast. I will share all the recipes with you a little later. What I found, was that even though they were all very delicious, my stomach still didn’t love that it wasnt the healthiest thing I could put in my body. And my mind doesn’t know the difference between a healthy treat and non healthy treat so I found myself craving things even when I was really full. I brought in all the treats for co workers and am trying to fight the sugar demons again and stay away from desserts when i’m craving them, paleo or not. Besides a couple of bites of the cookies, I haven’t had anything non-paleo so I’m happy about that. Really don’t want to bring gluten or dairy back at all if i can help it.