Weekend Update June 13-14, 2015

This post is part of Tara’s Weekend Update linkup! Visit her linkup page and check out how everyone spent their weekends.

RUN

Saturday – Woke up at 6.

13.1 miles – working up through my easy pace zone, for most of the miles did 0.3-0.5 mi at 2% to take some strain off my quad. Of course this just put it on my hams and glutes (which were quite talkative due to my gait exercises). R quad still a little cranky but tolerable. Helps to have my “quad sleeves of wonder” pulled up very high. Room started at 61 degrees, ended at 64, though I’m sure it was warmer where I was.

Took Vespa before the run, and a Salted Watermelon GU at mile 6ish. I’d wanted to go longer, but by the time I figured out I was going to cut it off, I’d already timed the gel to my original plan, so got through the rest without another.

Listened to the latest ep of Marathon Talk, which included part 1 of an interview with Irish running “legend” Sonia O’Sullivan as well as (of course) much discussion of the recent doping allegations and the challenges our sport faces in cleaning itself up and trying to move forward. The guys seem to think there’s further to fall yet.

That podcast wasn’t quite long enough for my run, so to finish off, I re-listened to the most recent Meb interview on Babbittville Radio. It was recorded on his birthday (May 5) – apparently he and Bob Babbitt share the same birthday. I’d actually listened to it Friday during my run (saved it for a treat) but always enjoy hearing Meb.

After, took 5 MAP, 3 SportLegs and started drinking some electrolyte drink. Did my Ohnos and exercises from the gait lab after the run as well as calf stretches. Did Myrtl stretches. Stretching seems to annoy my quad, rolling and trigger point help it.

Sunday – Woke up at 5, got up before 6.

Doesn’t everyone prep veggies at 6am on Sunday and roast them at lower-than-normal temp so they’re done when your run is done?

kabocha & spaghetti squash prepped to roast during and after my run

kabocha & spaghetti squash prepped to roast during and after my run

13.1 miles – faster than yesterday! I was less sore and stiff than I was for yesterday’s run, go figure. I did my 0.3 mi per mile at 2% (while increasing speed each mile) for the first 6 miles, then stayed at 1% after I increased speed again. In the last 0.6 miles, I kept notching up the speed by 0.1, going at a reasonable pace at the end.

Listened to the newest ep of Cloud259 – mostly about the doping allegations, with a bit of track and field results in it, and the newest Another Mother Runner, an interview with ultrarunner/coach/fitness instructor Laura Swenson who’s run the Grand Canyon Rim-to-Rim-to-Rim multiple times. Also heard a little about Dimity’s tri. Finished off with part of an interview with triathlete Liz Lyles on Babbittville Radio.

Took Vespa before, Salted Watermelon GU mile 4, Lemonade Roctane at mile 8 (a bit tarter than the Lemon Sublime GU…another “I can take it if I need to”, but probably not a fave). Heard GU is bringing out a Vanilla Spice Roctane on 6/15 (same time they release Maple Bacon GU). I’m tending to prefer fruit flavors right now, but still have plenty of Vanilla, Salted Caramel, Caramel Macchiato around. Also occasionally craving a Root Beer gel, which is odd because I didn’t like it that much (true to taste, just seemed odd on the run).

Today, because I knew it would be warmer (room topped out at 66, warmest run this year), I used an electrolyte drink I’ve been trying out – had used it during a run once before and a few times after runs. I used Citrus SOS Rehydrate during the run in addition to my water. It’s pretty good – and no citric acid to bother my stomach. It comes in small stick packs, and the guy at the Boston expo (where I found it) said you could actually just take it in your mouth and swallow it with water at an aid station if you didn’t want to carry bottles (I don’t). I’m going to have to try that.

After, took 5 MAP, 3 SportLegs and started drinking some Berry SOS Hydrate. Did my Ohnos, calf stretches, UVas and Myrtl stretches.

NON-RUN

Saturday – After my run and my exercises, I had two small Japanese sweet potatoes (JSP) with some , WF crunchy almond butter and some PF Nuttzo. Also drank some Berry SOS Rehydrate in case I was low on electrolytes. I’d agree with the guy at the expo who said that to him, and to many of the customers, the citrus flavor tastes better during exercise, the berry after.

Then I spent 90 minutes going through some bookshelves in the bedroom (which were storing many small things not books) and putting together donations, moving things around, tossing some stuff. I think one of the reasons de-cluttering and moving is so tiring is that every item, big or small (piece of paper, piece of furniture, pair of earrings, etc.) requires a decision. I believe there are studies showing our decision-making power is somewhat finite during a day or time period, and is affected by hunger, fatigue and the like. I felt myself start to fade (blood sugar, brain requiring glycogen) so I cut myself off at a certain point lest I get frustrated and upset and stressed. One more reason to do it in small chunks rather than trying to spend 8-12 hours on each weekend day at it….most days, that’s just not going to work for me. Kept myself entertained while doing this work by listening to Deena on an old Competitor Radio episode and listening to part of the Devon Yanko interview on Ultrarunnerpodcast. (Two Oceans sounds interesting and pretty – and tough! – but I think I’ll stick with Comrades. Wonder what Yanko thinks now that she’s run both.)

LOVED seeing this tweet from Meb, on his way to my hometown of Chicago – he and Joan Benoit Samuelson and Bill Rodgers all on the same plane! (and in one photo) I would have been so starstruck at all of them in one place….

I read the July RW inside – too hot for porch time. I got distracted by a couple articles and wound up delayed for dinner as I still needed to get in my Epsom salt bath & shower. Then I ordered Thai food (satay and spring rolls, plus soup for later in the week) and watched TV – the last 2 episodes of Madam Secretary for the season, and a Rizzoli & Isles from DVD. DH was out of town part of Sat and Sun, so I was flying solo. Also, ate part of a gluten-free banana cupcake with peanut butter frosting and part of one with chocolate frosting, out of this batch.

GF banana cupcakes with PB frosting and choc frosting from Hello Cupcake

GF banana cupcakes with PB frosting and choc frosting from Hello Cupcake

Strangely, as on Friday, the frosting came across as SO sweet to me that I wanted salt after. I actually preferred my chocolate Arctic Zero. In any case, I have 10 PB frosted and a piece of the chocolate frosted frozen should I ever want them again. Odd, I’d really loved them and looked forward to eating them. I think my tastebuds and my mindset have been changed by time on the quasi-paleo diet as well as just the way preferences change over time.

During reading/snack time, I started a new mystery – not sure what I think yet, if I like it I may mention it.

Sunday –

Seems like the Epsom salt bath does help. Again, I felt better in the morning than I had Saturday night. I felt stronger and less sore on my run today than I did yesterday. Since I apparently need to start making these baths a regular thing, I need to see if Costco carries Epsom salt. I still intend to start up magnesium spray and lotion again too.

After my run, I pulled the kabocha out of the oven (and put the spaghetti squash in). I snarfed a little kabocha.

For breakfast, a Hannah sweet potato and a JSP with some almond butter/Nuttzo and honey. Spent some time online before doing food prep for tomorrow and heading to my massage. My massage therapist said my legs “look stronger” – not sure what that means, but I’ll take it.

After I came back, had half of a garden roll I saved from last night (planned to split it with DH for our respective afternoon snacks) and half a Quest bar, heard about his trip and worked on the blog.

Sunday night dinner plan is gluten-free pizza from Naked Pizza and some chips along with TV and reading.

Not sure how my three-day weekend felt so short!

Now it’s time to start to kick the move prep into high gear.

Monday, back to the office. Tuesday telework and chiro with a few errands. Wednesday, a med appointment followup and telework office. Thursday telework and Friday telework. (I think)

Hope you had a great weekend! 

My weekly reminder to myself: Think  “relentlessly positive” (Marathon Talk) and be “pathologically optimistic” (Sarah). Take positive actions – do good, seek and spread joy. To quote Deena: “The practice of optimism has been the greatest source of energy to compliment my hard training. Optimism is more than believing in your training program, it is about choosing positive words and perspectives in every aspect of your life.”