October: Consider THIS Your Warning

 

DailyMileSept

 

Let’s have a chat about this graph shall we? Now don’t get me wrong, September has been a lot of fun. Ran my first race, one of my closest friends got married, Bruce celebrated his Birthday, and I ran a little. But I was injured and because of that when my mileage should have been increasing significantly…it wasn’t. I blew August out of the water in terms of training and my plans for September were just as aggressive but it just wasn’t meant to be. So there’s a new plan in town and it’s call lets make October awesome.

 

I went to physio yesterday and discovered that alignment has been my issue all along, which is great because it is fixable! My right knee is supposed to be in line with my second toe and instead it turns in so I have a list of exercises I have to do to train it to be in line again. So I will be doing my exercises and continuing to run including my race on Sunday. Though for the time being I have to do the run 5 walk 1 method. Which is fine by me because I’d rather heal this injury and get it over with!

 

So that being said October will be a month of increasing mileage (running, elliptical, & arc trainer), swimming, biking, yoga, and body pump/weight training. I have been all over the place this last month with both training and cooking healthy so it’s time to get my focus back and really show this month what I’m made of! So get ready because October is going to be great! : )

On The Road Again

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This will be a quick post … I haven’t felt pain in my IT Band in a few days so I’m taking a test run tomorrow morning. All running planned … no walking unless I feel pain. I have my first physio appointment tomorrow so if I feel pain at least I’ll have it assessed right away! I’m crossing my fingers. There’s always a light at the end of the tunnel.

And Then I Got Injured

Almost 3 weeks ago I ran my first race ever. I was in the best shape of my life …and then I got injured, I tweaked my IT band. I am getting back on my feet but my training plan last week was basically scrapped, I still worked out but it was altered big time … if you follow me on daily mile you can see the results. I feel at this point I am about 80% recovered.

 

So I have a 5K this weekend that I am not sure yet if I am running or walking but will be doing either way! If you’d like to donate to the Run for the Cure there’s still time, it’s a great cause and every bit counts. I start physiotherapy Thursday so stay tuned for results. So because I was sidelined from training at probably the best time of year (weather wise) I have learned a few lessons on how to cope with an injury:

 

1. Consult a professional early – The first thing I should have done is head to physiotherapy. I resisted because I have gone through physiotherapy before and I really didn’t have a great experience. However, they know what they’re doing (if you can find a good one). They are also able to get you back on your feet quicker and that’s the main goal!

 

2. Find alternate sources of exercise – After talking to your doctor / physiotherapist they should be able to provide you with a different means of exercise. For me I have been on the elliptical, back in the pool, and cycling (for the first time ever). Not only does this keep your aerobic fitness high it also allows you to get back to cross-training. Which if you’re injured you’re probably not doing enough of anyways, I know I wasn’t!

 

3. Catch up on your life – Training takes up a lot of time, especially when it requires fitting in 2 workouts a day. Take advantage of this time to actually have energy to catch up on the things you have been meaning to lately. I’ve been catching up on reading and housework all week so I have been productive and I feel better about that. Though as usual I still have tons to do!

 

4. Reach out to the running community for advice – I have been taking every piece of advice I have gotten from the running community through Twitter, other blogs, and twitter chats such as #fitblog and #runchat and finding out more! The support and advice I have received has been invaluable if you have any other advice please leave a comment!

 

5. Know that this to shall pass – My friend the running coach told me that you aren’t officially part of the running club until you get one of these nagging injuries and that once your healed you’ll be better for it. I couldn’t agree more, I now know my IT band is a problem area so I will use whatever advice I get from my physiotherapist to ensure it doesn’t get injured again. I will also cross-train, do yoga regularly, foam roll, and strengthen those muscles!

 

All so I can get back to where I want to be….here:

 

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How do you deal with an injury?

Workout Plan & Mantra

Well I am late and sorry! But here are last weeks injured results:

Planned              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) Rest 30 min 35 min 20 min 20 min 34 min  Rest
Class    Yoga Body Pump   Body Pump Yoga  
Swimming             Swimming
Other              
               
Actual              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Elliptical (Miles)     3.5 2.5 2.5 4  
Class              
Swimming (meters)             500
Other              
               
Total Miles this week: 12.5            
Total Meters this week: 500            

 

 

I was injured and did what I could. My IT band is still not 100% but I went for my first run today since my race and felt minimal pain, which is a win! I am running a 5K in less then 2 weeks and just coming off an injury I will be running for fun and not to PR. So here is the plan this week:

Planned              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes)   25 min      35 min    
Elliptical (Min) 30 min   30 min  40 min      
Class      Body Pump Yoga PC  Body Pump    
Swimming             Swimming
Biking  30 min            

 

So this week is a mix of elliptical and running to try and strengthen that IT band. Also, lots of cross-training as I learned my lesson and know that there is more then running.

 

Monday Mantra

So last week I promised to cross train by getting back in the pool, which I did. Sunday I also decided I should go for a bike ride on Monday for the first time in years and I am so glad I did! I took Bruce’s sister’s bike and I loved it, here are a few shots from my ride:

 

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Biking is such a great fall activity, I’m glad I went! It also means I had a successful mantra by cross-training. I am going to continue my cross-training mantra this week as I have a crazy week going on with my friend’s wedding this weekend and other things I have going on! Rather then set myself up for failure I am going to keep on keepin’ on, maintain the schedule and heal the IT band.

 

Got any great time-management tips? Share em’ here!

How Do You Solve A Problem Like Maria?

You make soup! Yesterday we had our first real brush with a hurricane this season. Hurricane Maria was category 1 when it made landfall off the southeast coast. Many of the schools and businesses closed around town but the brunt of Maria hit outside town. I worked all day but when I came home it was still blowing a gale and raining. A perfect stay home and ride out the weather kind of evening. I secretly love storm / snow days, though I prefer summer weather, occasionally there’s nothing like spending the day and night at home reading, watching movies, and cooking up something delicious. So even though it wasn’t a storm day for me technically…that’s exactly what I did. This is not your average chicken noodle soup, it has a spicy twist that takes this comfort food to a whole new & healthy level.

 

Chicken Noodle Soup (Serves 4 – 6)

  • 2 chicken breasts (boneless skinless)
  • 1 carton reduced sodium chicken broth
  • 1 carton reduced sodium beef broth
  • 2 cups chopped organic baby carrots
  • 1/2 yellow onion minced
  • 1 green pepper chopped small
  • 2 cloves garlic minced
  • 2 cups small whole wheat pasta
  • 1 bay leaf
  • Red pepper flakes to taste
  • Fresh black pepper to taste
  • 1 tbsp EVOO

 

I started with my chicken frozen wrapped it in tinfoil and baked it on 400 degrees. I did a couple extra breasts with it to have cooked chicken on hand when I need it. This is a great idea for the weeknight rush. While the chicken was cooking I heated the olive oil and then cooked the green pepper, garlic, and onion for 5 minutes. After which I added in the broth, carrot, bay leaf, red pepper flakes, and black pepper. I brought it to a boil then allowed it to simmer 25 minutes.

 

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After 25 minutes I added in  the small pasta (I used fusilli)  and chopped chicken. The chicken had cooked by this time if you include the time I spent chopping everything. Baking the chicken in this manner keeps it moist for the soup. Let the soup simmer another 15 minutes, remove the bay leaf, then serve!

 

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Do you love storm days? What’s your favourite comfort food?

A Bump in the Road

So turns out the pain I mentioned Monday was an injury. After consulting with my friend the running coach it seems I tweaked my IT Band in my right leg during my race. So I have been on a strict regime of ibuprofen, ice, rest, stretching, and no running. Worst things can happen, I’ve lived through worse, but running is what gets me through everything in my life. Mostly it’s my stress release before or after a long day. Today was a long day and I was itching to hit the road. I’m not going to complain (too much) but I will say that my friend the running coach is hopeful I will be hitting the streets Saturday. In the mean time I have made friends with the elliptical (that’s a lie) I hate the elliptical. haha I went and used the one at the gym but we have this basic one at my house that I used today:

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When I say basic I mean basic. Anyways it occurred to me today that I never shared my pre-race dinner. I’ve always been told and read about the benefits of carb-loading before a race and lets face it I need all the help I can get. So I created a lasagna that was delicious and light on cheese. I’m lactose intolerant but I can handle a little cheese just not the tons that normal lasagna contains. Fun fact: people who are lactose intolerant can have up to 12 grams of lactose a day! Anyways what I ended up creating was a healthy and tasty lasagna that gave me the energy to finish strong the next day.

Race Day Lasagna (makes 9 pieces)

  • 12 no-boil whole wheat lasagna noodles
  • 1 jar organic pasta sauce
  • 3/4 pound extra lean ground beef
  • 5 large white mushrooms chopped
  • 1 green pepper chopped
  • 1 yellow onion minced
  • 4 cups baby spinach
  • 2 cups light cheddar cheese shredded
  • 1 tbsp red pepper flakes
  • 2 garlic cloves minced
  • 1 tbsp basil
  • 1 tbsp oregano
  • 1 tsp parsley
  • 1 can diced tomatoes undrained
  • Fresh black pepper
  • 1 tbsp EVOO

Preheat oven to 375 degrees. Place noodles in a baking dish with hot water and set aside. Heat EVOO in large pan with lid and add in peppers, mushrooms, and onion. Cook for about 5 minutes.

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Add in meat and cook until browned and cooked through. Drain grease from meat and then add in garlic and all other spices, cook another 2 minutes. Add in pasta sauce, tomatoes, and spinach and simmer for 15 minutes.

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Drain noodles and line baking dish with parchment paper. Place 4 noodles on the bottom of the dish then, top with sauce/meat mixture, and then cheese. Repeat these layers another 2 times. Wrap dish in tinfoil and bake 20 minutes. Remove the foil in the last 5 minutes and cook until cheese is golden and bubbly.

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What’s your favourite pre-race fuel?

Workout Plan and Monday Mantra

So the workout results from this week were as follows:

Planned              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) 20 min 40 min 20 min 28 min 25 min 18 min RACE
Class    Yoga Body Pump     Yoga  
Swimming              
Other              
               
Actual              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Miles) 2.2 4.1 2.2 2.41 2.2 1.42 3.1
Class   Yoga PC Body Pump     Yoga PC  
Swimming (meters)              
Other              
               
Total Miles this week: 17.63            

 

My official race time yesterday was 27:56, I am beyond happy with that time!! : ) Plans for this week are as follows:

Planned              
               
Type Monday Tuesday Wednesday Thursday Friday Saturday  Sunday
Run (Minutes) Rest 30 min 35 min 20 min 20 min 34 min  Rest
Class    Yoga Body Pump   Body Pump Yoga  
Swimming             Swimming
Other              
               

 

So I should probably mention at this point that I am slightly concerned with a pain I have had since after the race yesterday that I have been hoping would go away … and it hasn’t. So now I’m nervous I may be actually injured and should have cross trained more. I have another 5K in a few weeks and a possible longer distance race in November so I am hoping this is just soreness but I’ve scared myself into getting back into cross-training.

 

Monday Mantra: There is More then Running

So last week I focused on finding the motivation to do Body Pump and yoga (aka get into a gym), and I did. I would have done a second Body Pump but didn’t want to risk soreness before the race. This week I plan to continue that but also get back in the pool and I may even get on a bike if we have a nice day, I know how important cross-training is so I better get to it if I want to remain injury-free. Also, cross your fingers for my quad. If it keeps up the plan this week may change.

 

What are your favourite non-running exercises?            

Nautilus Provincial 5k Recap – My First Race

So today was a very exciting day for me. After about a year of training and over 2 months intense training, I ran my very first race. It was on my list of things to do in my 25th year and I accomplished it early on. Leaving plenty of time for more races this year! Winking smile

 

So last night I laid out all the things I would need for my race: outfit, race registration, iPod, Spibelt, and hairbands & ties. I wanted to make sure I didn’t forget anything! I didn’t actually end up wearing the shorts below because it was a chilly 7 degrees Celsius so I opted for cropped pants.

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I didn’t sleep well last night because of a combination of nerves and excitement. I got about 5.5 hours sleep which was not near enough but adrenaline and excitement helped. I got up bright and early for an energy-packed breakfast of banana oatmeal. In the mix was 1/2 cup raw oats, soy milk, water, chia seeds, banana, and a big scoop of natural pb.

 

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Bruce and I left the house around 7 and headed to race kit pickup at City Hall. When I got there I got even more nervous because everyone looked like an elite athlete to me. I got my race bib – lucky 930!

 

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So this is when things got a little unlucky. Bruce and I left City Hall and headed to what I thought was the start of the race. Turns out we actually headed to the turn of the race (it was out and back). Lucky we had plenty of time and managed to get to the start but apparently I need to learn to read maps and instructions better!

 

Finally, we made it to the start of the race and they told us all to get to the start line. I beelined it for the back because I didn’t want to get in the way of any of the elite runners. There were some pretty hard core people there! Once I did make my way to the back I discovered that I wasn’t the only one running my first race. The girls I met were really nice and I was glad I wasn’t alone in my nervousness. Before I knew it the gun went and the race began (I’m in black and grey behind the girl with the pink jacket)!

 

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It was a perfect day for a race, no winds, sunny, and cold REALLY cold. But it worked out well because there was no chance of overheating. haha The race route was in downtown so it was really scenic and I was surprised at how many spectators there were along the route. The volunteers along the route were really great as well – they yelled encouraging things as you went by which I loved.

 

I ran all the way to the turn without taking any walking breaks but after the turn I had to take a few short ones. My splits were really good though according to my GPS:

Mile One: 8:49

Mile Two: 10:10

Mile Three: 8:30

I remember thinking to myself I can’t wait to see the finish line to see what time I’m at and as I got within distance of it I noticed the numbers on it made no sense. Apparently it reset itself when the gun went off and they couldn’t fix it so they were logging the times manually. Anyways I finished strong and according to my GPS at 29:07, as I said I started it early so that means I should come in somewhere in the later portion of 28 minutes but they haven’t posted the official times yet so I’ll update this when they do. I have been checking all day!

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All in all I loved my first race. My goal was under 30 minutes and I know I accomplished that. I really enjoyed the entire race and the encouragement that came from the spectators, other runners, and volunteers. I’m already looking forward to my next 5k in less then a month and perhaps another race I am considering in November.

 

My friend the running coach was there to cheer me on and he actually filmed my finish so when I get that I will post it on the blog! Thanks to everyone who tweeted or commented advice and encouragement the last few days – it meant the world to me!

 

After 7 straight days of running tomorrow is a rest day so I’ll post workout plans then!

Update: Official time was 27:56 

What was your first race experience like?

Race Advice

Okay blogworld, tomorrow is the day! I am running my first race (5k) and I’m unbelievably nervous. I’ve spent 2 years reading about the rest of you racing and dreaming of the day I would make the plunge and go for it myself so now I am asking you to give me just a little more advice. What’s your biggest tip, trick, mantra, or piece of advice you wish you knew for your first race? I need all the help I can get! 🙂

 

University Graduate Photos

As mentioned in my about moi section I am a recent University graduate. I graduated this past May with a Bachelor of Commerce (co-op) and a Bachelor of Arts (hence 2 different hood colours throughout). Anyways I had professional photos done the summer and got them back yesterday. Just thought I’d share a few favourites with you:

 

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September always makes me think of school, what was your favourite collage / university memory?