Run 'til you puke Half Marathon 1:32:01

I ran with Tony Huff today for what he likes to call the 'Run til you puke Half Marathon'.  The good news is, I didn't have to resort to that!!  I was a little tired from running up to Aldape Summit yesterday so this was a good time for me.  I was happy with the splits and the HR was under control with an average of 157 and I had a stretch of 5 miles that were all exactly 155.  Now, I have to force myself to taper and not try and push myself too hard so I will be fresh on race day!!

Make it a great day.
Ryan

ColorFueling for the day

Since the first of February I have been using the ColorFUEL nutrition plan everyday to help fuel my workouts and recovery.  This morning I burned 1189 calories before 6:30 and needed some serious reFUELing.  As I was getting my food together for the day I thought it would be fun to give an example of what I eat each day. 

Red Breakfast - Fired up roll up (eggs, whole wheat tortilla, cheese, avocado)

Blue Morning Snack -  Banana roll up (peanut butter, whole wheat tortilla, banana)

Orange Lunch - Turkey chili with veggies

Green Afternoon Snack - Pack n go protein (hard boiled eggs, apple)

Yellow Dinner - Not sure what's for dinner.  I'll let Michelle surprise me!

I also have a protein shake each day.  Today it is a combination of 3 different kinds because we were low on some of the ingredients.  I think today is tofu, mango, mixed berry, vanilla protein powder, flax seed, and added vanilla.  The shakes are all awesome☺

Anyway, in the past two months I have been eating a lot better.  The quantity is more than I was used to when I was in weight loss mode too.  During this time period I have remained the same weight and lost 4 % body fat.  I even got a blood test back from the doctor that said I had HIGH good cholesterol and LOW bad cholesterol.

As you can see in the picture, most of this stuff is something you can grab right out of the fridge and be on your way.  No more excuses that making and taking your food for the day is too much work!!

Make it a great day today!

Ryan

....most never will

The challenge in running is not to aim at doing the things no one else has done, but to keep doing things anyone could do—but most never will.

Joe Henderson in The Complete Book of Running
 
I am amazed with the natural beauty of the foothills trails overlooking Boise every time I run there.  I often wonder, as I look down in the valley, how many of the people down there have ever had a chance to experience this natural wonder that is right in their back yard?  My bet is it is a very small number. 

The selfish side of me thinks, 'that's right let's keep it that way!'  The other part of me knows what a great stress reliever and relaxation technique it is, and how much better would our world be if everyone could just relax and enjoy life a little bit.
 
 
 

Bib Number 6143

From the BAA.org website....Bib numbers are color coded. Red bibs (numbers 101 - 8,999) are assigned to Wave 1 (10:00 a.m.). White bibs (numbers 9,000 to 17,999) are assigned to Wave 2 (10:20 a.m.). Blue bibs (numbers 18,000 +) are assigned to Wave 3 (10:40 a.m.).

So, I will be starting in Wave 1 at 10:00am with a red bib.  On race day if you want to follow my progress they offer text message updates 5 or 6 times during the race.  Once the details are final I'll add them here.  Numbers are assigned by your qualifying time so I will be chasing 6142 people who qualified faster than I did!!   

Thanks to A20 Fitness and Shu's Idaho Running Company for getting me geared up for race day!  Once the clothing had been screen printed I'll post some photos.

It is getting more real every day!

Lake Lowell with Sam

Last week I was having trouble staying motivated and focused on my long run so I asked Sam if he would join me this weekend.  I was hoping that he could get me pumped up to stay focused and relaxed during my run and it really worked.  Sam ran the Boston Marathon last year after qualifying in St George in 2009.  He was a great mentor and motivator for St George so too! 

We went out to the boat ramp near Lake Lowell and I ran 14.3 at a 7:04 pace and he rode the bike.  The course was pretty hilly which will be good training for Boston.  Sam needed 'to take it easy' since he is running 100 miles this coming weekend at the Antelope Island Buffalo Run.  Taking it easy is a relative term when you are an ultra runner though!

Thanks to Sam for giving me a shot of motivation and confidence.  I was really happy with the time given the hills and amount of time I spent talking.  It's difficult for me to run fast and hold a conversation.  Michelle has gotten pretty good at holding one sided conversations.

The other surprise was my heart rate which averaged 153. This was an amazing level for me at this pace.  Miles 8-12 were all in the upper 140's which was amazing. I feel like all my hard work is coming together at the right time!! 

No seat bike...

I would like to thank Austin and Heather at A2O Fitness for pushing me to give 100% each week during the Tuesday Express Circuit class each week. I know I benefit greatly from attending this class. I do what I can to try to keep up with all the women in class too!

For cross training on my own today I decided to give the running legs a break and ride the stationary bike. For those who have attended the A2O group classes and training sessions, you know that the spin bike has no seat so you have to support your body weight without sitting. During the Express class, the circuits are short but intense.

I decided to put the ‘no seat bike’ workout to the test today. I used the Precor stationary bike at the clubhouse in our subdivision for 45 minutes.

7 sets - 4 minutes at resistance 20, 2 minutes on resistance 15
3 minute cool down

This was easily, the best workout ever on this machine and I felt good afterwards!

I beat the snow today!!

This was my best mid-week run since I started training in January. Looking forward to keeping it up!

Out - 5 miles @ 6:22
Back - 5 miles @ 6:36
Proof that having a positive attitude and outlook can make all the difference in the world.

Make it a great day everyone.

Random Thoughts

"More of what I can and cannot do in running is a result of the space between my ears not in my legs." ~Ryan Anderson

I got refocused this weekend and am looking forward to kicking some serious butt this week!

Obstacles Overcome

Success is not measured by heights attained but by obstacles overcome. Unknown

Thanks to Sam Collier for sharing this.

The Ultrarunner's Prayer

Thanks to David Peterson for posting this earlier, I love it.

The Ultrarunner's Prayer


Lord,
Watch over me today as I run.
I have paid the price to run this race through the summer heat,
the winter winds, and up those hills.
There are other days and other races,
but this is the day
and this is the time for this race.

Lord,
Watch over my body.
Keep it free from injury.
As I run, may the tiredness and the pain
be the symbol of victory and not the reason for defeat.
May I acknowledge my limitations,
but not accept less than my potential.

Lord,
Watch over my mind.
May I be intelligent as I run.
May I listen to the signals from within
as I enjoy the scenes from without.
Keep me from foolishness at the start
so that I can finish with wisdom at the end.

Lord,
Watch over my spirit.
As time passes and my committment dims and blurs,
may the inner resources that You give me
come forward and give me the resolve to press onward.
Remind me of the relative shortness of this race and life
and the victory You give at the finish.

Lord,
Watch over my competitors.
As they face the physical, mental, emotional and spiritual challenges
we all face, may they find the peace and strength
that I have found through You.
Remind them that we all are struggling equally
and that their personal Victory is a result of your guidance.

Lord,
Watch over the trails and mountains.
As they seek to challenge me, may they also offer
havens of comfort and shelter from storms.
Please allow me to seek out that shelter
and give me time to enjoy the boundless beauty they possess.
Let the mountains offer me a test and a challenge
but also a passage through which I may safely pass.
As I continue to press to the summit,
may the trail lead me where You want me to go.

Lord,
Let me win.
Not by coming in ahead of my friends, but by beating myself.
Let it be an inner win. A battle won over me.
May I say at the end,
"I have fought a good fight.
I have finished the race.
I have kept the faith."

Carolyn Erdman & Jay Hodde