From the Little Acorn to the Big Apple

friends, food, and fitness

ENERGIZE March 26, 2009

Filed under: Joanna,Long Run,Quick Fuel — flavprice @ 5:31 pm

Joanna here. My mother-in-law (Hi AMY!) was kind enough to send me some new powerbars in the mail.  She saw this post and wanted to aid in my efforts of finding quick sugar for long runs. The bars she sent me are: POWER BAR Energize! They are more of a smoothie type flavor ….so far I have tried Berry…it tastes like an airhead! So good! I am not the biggest fan of Powerbars b/c the consistency hurts my teeth.  But I would DEFINITELY buy these for myself. It kept me energized on a run before dinner, aka STARVING, but it did the trick.

20-5230-brf-front

 

A vacation from running? I think not!

Filed under: Allison,Heart Rate Monitors,Joanna,Vacations — flavprice @ 3:54 pm

While training (or just trying to maintain an active / healthy lifestyle) it is a good idea to try and run / exercise while on vacation.  Obviously, if you don’t who cares – it’s vacation! But, if you feel like sticking to your training schedule we have some helpful tips.

1. If you are picking a hotel try and find one with a fitness center – or better yet an indoor or outdoor pool.  Swimming is a great way to cross-train.  Sometimes local gyms offer 1-week visitor passes. Look into that too!

2. If you are in a warm climate do a google search for trails or hikes you can walk or run on.

3. If you are going to the beach running on the sand is difficult but great for strengthening and toning. You can also run on the boardwalk which makes it easy to not get lost!

A great tool we use is : mapmyrun.com You can put in your current location or vacation destination and map out your own runs and tailor it to your needs. You can also search for specific routes and mileage posted by others.

With Joanna’s Garmin HRM she can use it to track distance if she doesn’t feel like mapping it out ahead of time. Pretty sweet.

Allison recently completed work outs in her resort gym in Mexico and Joanna plans on going on several beach runs in San Diego. Here’s to healthy travelling!

 

“Harder, better, faster, stronger” -Kanye March 22, 2009

Filed under: Carbs,Fuel,Joanna,Long Run — flavprice @ 2:12 am

Hi, Joanna here. I went on my first double digit run today! Before today my longest distance was 9.3 miles (15k) that I ran in a race last fall. My 52 year old dad smoked me…but that’s  neither here nor there. athankyou.

When I woke up I had some Kashi Mighty Bites cereal with skim milk, and half a banana. Since I didn’t leave for another 2 hours i had a spoonful of peanut butter and some OJ…to make sure I had enough fuel for this long run. I also slipped some jelly beans in my pocket – I am so glad that I did! The run was great actually…I averaged about 9:15 min. miles and finished just under 1:35:00.  This is perfect b/c I hope my half is in 2 hours or less. The only time I ever felt weird was when I stopped to eat my jelly beans, after mile 5. I got dizzy and woozy when I stopped, but once the sugar kicked in I was back in the groove. It was so cool to see how far I could go!

I had a great playlist going on my iPod. Two stand out songs were: “Stronger” by Kanye and “Jerusalem” by Matisyahu (random!) I also discovered that I enjoy a mix of songs when I run, which surprised me b/c I thought I only like fast, upbeat songs while exercising.  But, I rocked out to some Kings of Leon and Snow Patrol to change things up too.

When I got home I.WAS.STARVING. Seriously I thought I was going to pass out or dry heave or something. So I made the fastest thing I could think of, a smoothie. It was a great way to replenish my 1,000 calorie deficit, and hydrate too. I ate a lot of other things through out the day as well. Below is a picture of the dinner I made:

Healthy Chicken Pot Pie (wheat biscuits instead of pie crust)

img_1028

 

img_1030

This was easy, delicious, and nutritious. Perfect for a runner after a looooong, active day. Andrew liked it too 🙂

 

Training Schedule March 18, 2009

Filed under: Uncategorized — flavprice @ 5:19 pm
Week M T W T F S S Total
1 Rest 2 miles. 5-7×1:00 AI, 2 Miles Rest 4 miles + 4 GP Rest 3-4 miles 6-7 miles 19-21
2 Rest 2 miles, 5-7×1:00 AI, 2 Miles Rest 4 miles + 4 GP Rest 3-4 miles 6-7 miles 19-21
3 Rest 2 miles, 2x[1:00,1:30,2:00] AI,   2 miles Rest 4 miles, incl 4×1:30 AI + 6GP Rest 5-k race 4-5 miles 22-24
4 Rest 3 miles, 3x[2:00,2:30] AI,         2 miles Rest 5-6 miles, incl 4×1:30 AI + 6 GP Rest 3-4 miles 7-8 miles 24-26
5 Rest 3 miles, 3x[2:00,2:30] AI,            2 miles Rest 5-6 miles, incl 4×1:30 AI + 6 GP Rest 3-4 miles 7-8 miles 24-26
6 Rest 2 miles, 2×2:00, AI 2×2:30 AI, 1×3:00 AI+6 GP, 2 miles Rest 5-6 miles + 4 GP Rest 10-k race 4 miles 27-30 miles
7 Rest 3 miles, 2x [2:00,3:00,4:00] AI, 2 miles Rest 6 miles, incl 4×2:00 AI + 6GP Rest 5-6 miles 9-10 miles 32-34 miles
8 Rest 3 miles, 2x [2:00,3:00,4:00] AI, 2 miles Rest 6 miles, incl 4×2:00 AI + 6GP Rest 5-6 miles 9-10 miles 32-34
Taper Rest 4 miles, 2x [2:00,3:00,4:00] AI, 2 miles Rest 2 miles easy, 4x GP Rest 2 miles half marathon race  
                 
Aerobic Intervals (AI): Push the pace, just a little. Just out of your comfort zone. When you finish timed AI, jog very slowly until breathing returns to normal, then work back to regular pace    
Gentle Pickups (GP): At the end of run, walk for several minutes, then slowly increase your leg turnover on a flat strech for 100 meteres – to where you breathe hard. Hold for 10-20 meters then gradually slow down. Walk to full recovery before you start the next.      

 

The chart above is the training schedule we have been following exactly. It’s hard to keep up! Allison found it on runnersworld.com..

 

Burnout March 17, 2009

Filed under: Long Run — flavprice @ 9:09 pm

Did you know burnout is a real psychological issue? We are starting to feel that towards running….major  BURNOUT. And the race is still weeks away. Any advice out there?

 

Shots? Beans? Gels? March 13, 2009

Filed under: Allison,Joanna,Long Run,Quick Fuel — flavprice @ 2:16 pm

That sounds kind of weird….we have been discussing what types of quick sugar we take with us when we go on a long run. By long run we usually mean 7 + miles.

Allison has had success with the following:

Clif  Shot Bloks (pic via: http://www.pezcyclingnews.com/photos/tech/xmas05/clif-bloks-full.jpg )

clif-bloks-full

And also Luna Moons (pic via: fitsugar)

luna-moons

Joanna has tried gels….and her gag reflex kicked in (that’s not hard to do, she will gag at the drop of a hat)….she has found more success in regular old jelly beans! (pic source)

jellybellyflavors

We put them in our pockets (or in a baggie in our sports bra) and usually eat them about halfway through our run. Or if you are like Allison you can eat them at your desk at work…like a fruit snack. Sort of.

 

<3 Rate Monitors

Filed under: Allison,Heart Rate Monitors,Joanna,Uncategorized — flavprice @ 1:38 pm

We have both recently purchased heart rate monitors.  Looking back our runs were fine without them…but WOW have they made a difference in training.

Here are some reviews of HRMs : http://www.consumersearch.com/heart-rate-monitors

Joanna has the Garmin Forerunner305 and Allison has the Polar F11.

Using these we are both able to track our heart rate levels throughout the run, and also calories burned.  There is also a timer function to see how long you ran.

Joanna’s favorite feature on the Garmin is the GPS.  It tracks her distance via satellites and when she gets home she plugs it into the computer and it outlines the actual route that she ran = pretty amazing. She can save all her runs and even compete against her previous times.

Allison really likes the size of her polar. It is small and less bulky, so it looks like a normal sport watch.