Who knew eating right would improve your running performance? (Everyone)

You know what's crazy? I ran 19 miles yesterday over the serious hills around my house and I woke up today like it wasn't no big thing.

Look look SPRING

For once that smile isn't fake.

Now, don't get me wrong; it was a challenging run.  I was really pushing during that 19th mile, and those hills were not making my life any easier, let me tell you.

It was all downhill from there.  And then uphill.

But for once I wasn't completely destroyed the next day...my legs today felt amazingly...just fine.  In fact, I cleaned the entire house today without my legs feeling like stiff appendages that weren't really mine once.  And after cleaning I did 45 minutes of spin and about 35 minutes of lifting heavy things with my tiny dog as supervisor.

Tiny dog is unimpressed with my workouts.

Look out weights...here I come.

Tiny dog did helpfully clean my weights between each use.  Which is gross, actually, but we pretty much let tiny dog do what she wants because of the sheer magnitude of her tiny and cute.

Tiny dogs licking weights aside, some might attribute my new-found long-run recovery to me consistently running all the runs on my training plan, which I'm pretty sure has helped a ton.  But I actually think a lot of the credit for my new-found long-distance running strength is the whole "not eating crap" thing I've been doing for a few months.  In fact, I have even started meal prepping a bit.

Yummo alert.

So far I've just been doing lunch because that's what I don't have time to make in the morning (I *am* running 10-12 miles before work some days, remember), but it has completely helped with keeping my diet consistent and my portions under control.  And because this former biology teacher knows a few things about science and how cells work and stuff, I'm pretty sure my healthier options are giving my cells what they need to not only perform well but also recover well.  Case in point: my splits from yesterday's run, excluding mile 9 where I stopped at the house to go to the bathroom and forgot my watch wasn't set to auto-pause.

Kids, for me to be running 9:30s at the end of a run like that is amazing. And now I wonder why I didn't do this healthy eating and run all the runs stuff for my previous 33 marathons.  After all, being 12 pounds lighter is also probably doing a lot for my marathon goals as well..and I'm actually beginning to see that the weight is coming off.

I also see that this post is over, and it's now time for the learnings:

• I am not exaggerating about those hills, people.  They are some serious business.
• I am also not exaggerating about the convenience of meal prep. Those 5 lunches took me less than 20 minutes to make and prep.
• Those 5 lunches are also all the same...because I am the master of eating the same foods over and over again.  What can I say; it's a gift.
• We really do let tiny dog do whatever she wants, except be nasty to the cats or eat non-food things off the floor.
• We also need to stop typing now because large dog is trying to sleep, and he needs his recovery time just as much as I do.

Tomorrow's workout: My usual Monday speed...just some quick 200s though that for some reason will last 9 miles.

Yet another four picture, four sentence post

Picture #1: I had the day off today, so I had the time to do an upper body workout, an ab workout, and take dumb workout photos for this blog.

The pics people expect me to take vs. the pics I actually take.

Picture #2: I dutifully took the time to foam roll today, causing me to put on my foam roll face.

3 guesses as to what I'm foam rolling there to cause that face.

Picture #3: After the workout, female cat gave her opinion of my fitness efforts in no uncertain terms.

TOTAL WIMP HYOOMAN

Picture #4: Male cat was doing his version of corpse pose in my office chair the entire time I was working out.

And now for a few little learnings:

• My legs were pretty sore from yesterday's 20 miler and they were sure to let me know during my entire workout today.
• Female cat is full of opinions lately.
• Life is too short for normal, pretty fitness photos that all look the same after awhile.

Tomorrow's workout:  An 8 x 800m workout...if my hamstrings comply, that is.

Day 1, Week 13: A little heavy weight-lifting & a little freakout about fat.

This Sunday was a weird day.  I normally procrastinate all day long about doing my long run, and then finally suck it up and go out and do it and then get angry that I had to do the last of it in the dark.  But since I ran long yesterday, I had to do something different.  And by "different" I mean "lift heavy weights."

I did lift more than one at a time I swears.

I did my usual Cathe Ramped Up Upper Body, also with the usual dog obstacles in my workout space.

But I knew this would be the last time I would be doing this type of heavy lifting because it's taper time, kiddos.  The mileage will be reduced, the weights will be lighter, and everything will be geared towards making sure I have enough energy to run 26.2 miles at a 9:20 pace so I can cross the finish line at the Dallas Marathon in a 4:05.

And that means I don't have energy for freaking out like I did this morning about the tank top I was wearing for my workout.

That tank top was new, and I had bought it months ago but had never had a chance to wear it because it got buried in my dresser drawer.  I put it on, looked in the mirror, and then promptly freaked out about how fat I looked like OMG LOOK AT ME I AM HUGE.

Now, we all know that statement is complete nonsense because huge is what I used to be, not what I am now.  But hey--old habits die hard when you were once a size 22, and since you're trained basically from birth to be entirely overcritical of your body if you are female.  So what's a girl to do when she's in the middle of a "I'm so fat" freak-out?

Take ridiculous selfies, of course, to make yourself realize it's not as bad as it seems.

Embrace my mid-section fatness.

Maximum ridiculousness here.

See?  I did lift 2 weights at once.

Ridiculousness always makes me feel better.  And realizing that I am not defined by my perceived fatness makes me feel better, too.  While I could have ripped off that tank top off and put on a big baggy t-shirt, I was determined to show that shirt who was boss.  I kept it on and realized about 15 minutes into the workout that I didn't care how fat I felt in the shirt--I was too busy concentrating on how well those heavy weights were being lifted and not letting Cathe down.  Or letting the weights fall down on my head.

I'm glad I spent more energy on the workout than obsessing how I looked in a shirt that no one was going to see me in (until I decided to post those ridiculous selfies, that is).  From here on out, I resolve to not freak out about how I look in anything and instead spend way more time freaking out about hitting my time goal in Dallas in a few weeks.

And here we go with the learnings again:

• While I still think skinny doesn't equal pretty, it doesn't stop me from freaking out about looking fat.  I'm working on it.
• If you're ever in the middle of a downward spiral of "I'm so fat"-ness, ridiculous selfies are always sure to drag you out of it and give you a new perspective.
• Animals in my workout area.  The struggle continues.
• The freaking out about hitting my time goal has begun.  You have been warned.

Tomorrow's workout:  An easy early-morning run with large dog.  He hasn't been run in a week, so here's to hoping I won't get dragged into a ditch every 3 minutes.

Day 6, Week 12: Yet another post about weight lifting on my running blog.

Everyone has a favorite number.  I have several favorite numbers; let me show you what they are:

These are most of the delicious weights you get to use in Cathe's Total Body Giant Sets, along with my beloved barbell and a sliding disc to make some of the leg exercises that much tougher.  The woman does not play in this video-while the sets aren't that long for each exercise, the weights are pretty challenging.  Lift big or go home, indeed.  Well, you would go home if you weren't already working out in your home.

Anyway, I've learned a lot about my fitness capabilities since doing Cathe's Strong and Sweaty series.  While I've been doing Cathe for quite some time, this series has really done a lot for helping me look like I actually have muscles as well as helping my running and cycling prowess.  Below is a nice list of what this series has done for me because it has been way too long since I overwhelmed everyone with bullet points.

• This series helped me see that I can use all my big girl weights more than I thought I could.  Before this series, those 25s and that 30 pound weight was for back work only; this series has forced me to use those for some of my upper body exercises, which a year ago would have been nothing but crazy talk.  You never know what you can do until you push yourself.
• I now know that heavy weight work can also work your heart rate.  The "sweaty" part of the title is serious-Cathe has put together some exercises in all of the workouts that get your heart rate pumping.  And, as someone who is constantly training for a race, I appreciate the fact that I can sneak cardio in during a weight workout that is also helping me get swole.
• I understand that you can always have more barbell.  While Cathe doesn't use the barbell in all of the workouts in this series, when she does its use isn't gratuitous (meaning it's not just thrown in as a gimmick). The boot camp workout in this series uses the barbell in every single set, which as a barbell lover I greatly appreciate.  
• If I use 20 pound weights on my chest presses instead of 15s I will not die like I previously thought I would before the Strong and Sweaty series.  Evidence that I survived (along with an awesome bonus shot of my armpit) is below.

• Workout supervisors are still easily surprised when caught sleeping on the job.

• Weight workouts don't have to be long and boring in order to be effective.  Cathe used to be a little notorious for longer workouts and in some series she has there are a lot of repeated exercises (Low Impact Series, for example).  I'm glad this series is structured differently--the sets are pretty short but the exercises and weights are obviously chosen for maximum effectiveness.  And because the sets are short and she doesn't repeat exercises that often, the workouts move along pretty quickly without me ever wondering when the heck the set will be over.
• Large dog will never be impressed with my weight workouts.  Ever.

And now for more bullet points in the form of learnings:

• I meant that whole "you never know what you can do until you push yourself" stuff.  That's true for weights, running, your job, life, etc.
• I got a fever, and the only prescription is more barbell.
• You're welcome for that shot of my armpit.  It's a refreshing change from sweaty running pictures in front of creepy children statues, I bet.
• In terms of workout supervisors, I guess I can't expect any better considering they just work for treats and whatever large dog can steal off the counter when we're not looking.

Tomorrow's workout: I have a little half marathon race that I'm turning into a 20 miler.  More about how well that goes later...

Day 7, Week 10: My favorite race medals

Here's my workout today (Cathe's Total Body Giant Sets) in three pictures:

Yoga balls used for upper body weights.

Barbells, glorious barbells.

And dogs that sleep in your workout area.

Rather than drone on and on about my love of the weight lifting and barbells, I thought I would use this post to show off some of my favorite race medals.  The idea came to me as I was fretting about hitting my time goal at my goal race coming up (BMW Dallas Marathon).  I told myself even if I don't hit my goal time, I still have to finish to collect the race bling.  And then I wondered if the bling was any good.  And then I had the idea for this post.  So, here goes, in no particular order:

Austin Marathon 2017:  Belt buckle medal.  'Nuff said.

Glass City Marathon 2014 (Toledo, OH): Marathon PR set at this race (4:09:50).

Little Rock Marathon 2016: Big ass medal.

Glass City Marathon 2017: Hellloooooo Ohio!

Lincoln Presidential Half Marathon (Springfield, IL): Freaking huge pennies!

Ragnar Double Medal - Saints & Sinners 2014: Got this by running Wasatch Back Ragnar and Las Vegas Ragnar in the same year.  I mean, c'mon--give it up for the cool upside-down design.

Ragnar Adirondacks 2016 Second Place Medal:  I was on an ultra team that won second in the Mixed Ultra category.  Almost First indeed.

BigFoot Olympic Distance Triathlon:  This is not the fanciest medal I own.  But it is the one of which I am most proud because I survived the swim.  I haven't done a triathlon since.

If anyone knows of any other races with cool bling, feel free to share so I can sign up and get some myself.  Because we all really know it's not about completing the distance and feeling that warm fuzzy sense of accomplishment - it's getting the cool medal at the end of the race that matters most.  (Not really.  Well, maybe just a little.)

End of post.  Time for learnings:

• I get a lot of weight training goodness accomplished in my living room.  You gotta use the space you have.
• I am completely used to dogs in the workout area.  If one doesn't wander through I feel as if my workout is incomplete.
• If I'm struggling in a marathon, the bling always pulls me through to the end.

Tomorrow's workout: Another rainy long run.  15 miles at 15 seconds slower that marathon pace.  Here's to hoping that actually happens.

Day 4, Week 10: Some thoughts on workout variety and another dumb workout picture.

Well, I like running too.  Running is also my favorite.  And I think Cathe's PHA Training (this morning's workout) is one of my fave weight lifting workout DVDs of all time because of the heavy weights and the use of the step.  I think it's large dog's favorite too, only for an obviously different reason that he showed me after I was done.

That was one tasty workout.

Small dog just thought I was too stinky to take a selfie with. (Which I was.  I ain't afraid to lift and I ain't afraid to stink while doing it.)

How long must I endure this smelly woman?

Now, I've talked about why lifting weights is good for you before, but I keep getting a lot of crap about why on Earth I would want to lift weights when I am actually training for a running event.  You see, there's this thing floating around in the run-o-sphere that goes a little something like this:

To get better at running, you have to run.  (NO WEIGHT LIFTING implied.)

I completely disagree.  Kind of.  Yes, you have to run to get better at running...but there's nothing that says you have to just run all the time.   I want to re-work that statement into:

To get better at running, you can't just run.

Really, you can't.  You can't just work your running muscles.  You have to improve your overall fitness, which means working on strength AND running AND flexibility.  How do I know? Because that's what I did all summer and then holy cow I took first place in an Olympic distance duathlon out of freaking nowhere and finally ran a sub-2 half marathon on a course that I have never managed to do that on.  And when I didn't work on total fitness and just did a whole lot of running and skimped out on my weight workouts I kept coming up short on all of my run goals and was continually disappointed.

Don't be continually disappointed.  Run, but don't just run.

And then blog about every single workout to bore everyone in the run-o-sphere, posting dumb workout pictures at every single opportunity because hey-it's better than crabbing about work.

A feeble attempt to summarize this post because, speaking of work, I have work to do:

• You have to have variety in your workouts--variety that makes you greater than the sum of your workout parts.
• Everyone should have a cool step like I have.  Cats love it.
• There is no way to keep the dogs out of my pictures, so everyone will just have to deal with that.

Tomorrow's workout:  3 mile easy run at 4 freaking AM.  Good thing large dog is an early riser, too.

Day 5, Week 8: Watch out for the phone dump.

One might say this is an alternative post rather than a real post.  I don't have time today to sit down and write my usual lengthy facetious garbage for you, so instead I decided to do a phone dump of the day, caption all the pictures with something insanely funny (hopefully), and hope for the best.  Enjoy!

When your day starts by being woken up by the small dog squeaking
his squeaker toy over and over and over you get a little crazy.

Hyooman.  Been getting yooge too.  Only not with
weights.

When's the best time for kitty rubs?  During squats, of course.

Recovering from his workout of eating all the dog food.

If I didn't include a pic of her in this post she may kill me in
my sleep.

The view of the "rock garden," as I call it, from my office.

Thumbs up for the rock garden!

Thumbs down for still being at work until 6 PM almost most nights
this week.

The joy of learning is below:

• I take way too many pictures.
• But my pictures are just too awesome to stay trapped on my phone.
• I'll write a real post tomorrow, I promise.

Tomorrow's workout: A 10 mile run at marathon pace.  I know, I was all like WHAAAA???? too.  

Day 2, Week 8: Running is as boring as you make it.

This morning I woke up pretty stiff from my long run yesterday.  My Achilles tendons were particularly cranky this morning, but a bit of stumbling about the house in search of coffee loosened those suckers right up. 

As I was having my coffee, I was told that it was time to get my arse out of the recliner and get to lifting the heavy weights.

Hyooman. Get out of my chair.

So I did.  I was going to do Total Body Tri Sets from Cathe's Low Impact Series, but I was a tad short on time so I did Ramped Up Upper Body again from her Strong and Sweaty Series and skipped all of the exercises she does with the resistance bands except all those crazy shoulder circles during the shoulder segment.  (You always have time for a workout! Make the time you have work for you!) Since the dogs were asleep upstairs with the hubbs, the male cat was in charge of supervising the workout.  And that was fine with me, seeing as he kicked me out of the chair to begin with.

"Hyooman.  I sees you.  No slacking."

You know what's funny about lifting weights?  I never ever hear anyone talk about how boring they think it is.  I always, however, hear people talk about how boring running is.  "How can you run for hours and hours and not be bored???"  Well, first of all, I believe running is as boring as you make it.  Second, you gotta find what keeps your mind as well as your legs moving, and don't be afraid to switch it up because, you know, variety and all.  Here are some things I do to make my runs less boring:

1) Listen to the right music.  And by "right" I mean "whatever is right for you."  What's right for me is upbeat senseless pop music and driving full-force techno.  Two of my fave finish line songs?  Katy Perry's E.T.  and Temple by BlasterJaxx.  Some might call this weird...I like to think of my musical tastes as highly diversified.

2) Podcasts!  I have recently come to the love that is podcasts, and while political podcasts are generally my go-to listening pleasure, there are two others that I love: Criminal with Phoebe Judge and this one to which I am currently binge-listening at every opportunity because who doesn't like creepy stories that are based on truth?

3) Unplug once in a while, will ya?  I run in the country all by my lonesome, where usually I just have cows, a few horses, and the random farm dog that chases me down the road for company.  On the more gorgeous days, sometimes I turn off whatever it is I'm listening to and just listen to the world around me, taking in the gorgeousness and peacefulness.

Well, I unplug until a car almost hits me or a dog starts chasing me, anyway.  Then I definitely need some auditory therapy.

4) Get chased by goats.


Oh the learnings:

• How can you be bored by running when there is always a chance you can get chased by farm animals?
• No matter how crazily I dress to be seen, a car will always not see me and almost hit me.
• Lore freaking rocks.  Go listen to this ear crack NOW.
• Don't judge my musical tastes.  I see you over there, Judgy McJudgerson.
• Have you figured out yet that I do only Cathe workouts?  If not, I just let the cat out of the bag for you.

Tomorrow's workout: Speed, baby.  A 4 x 1200m workout.  I'm hoping for no side-stitches--fingers crossed!