Quick HIIT Workout

I tried to get in and out of the gym as fast as possible last night so I could be at Tuna’s in time to watch the Caps game.

That meant I didn’t have time to run a bunch of miles and still watch the puck drop, but I figured some HIIT would give me a good slash quick workout.

HIIT, or high intensity interval training, is a form of cardio with cycles of high intensity bursts and then low to moderate intensity recovery, i.e. a speed workout (source).

Check out THIS article from Shape to see some of HIIT’s benefits.

Here is the workout I created and did on the treadmill last night. It’s a sweaty one!

hiitmain2

This reminded me of my track workout days in high school.

Hopefully the occasional HIIT workout will make me speedier!

What do you think of HIIT workouts? Have they made you faster?

Boston

I usually don’t comment on serious current events since I don’t think I am in any way qualified to be any kind of authority on them.

Same thing goes for what happened yesterday – however, I am going to talk about this one.

Though I’ve never run the Boston Marathon, or even a marathon, I do feel as though I’m part of the running community. Throughout the past year, I’ve started participating in organized races and have found a sense of camaraderie in them.

Runners, volunteers, and spectators all play a huge role in this camaraderie.

Cheering spectators help celebrate the human condition and the physical and emotional well-being of runners at races.

This is the second year in a row I’ve watched the elites race the Boston Marathon live on one of my computer screens at work. I’m always in awe watching the dedication of the runners, running their hearts out in something that seems  like an impossible task: a marathon.

Of course I’m extremely saddened by every tragedy and attack of any kind that I hear or see in the news – but this one hit especially close to home.

The lives lost and and the nature of the injures are absolutely terrible. Amputations for people in the running community horrifies me.

Running is about love and peace and hope and I know that from experience. That’s why this upsets me so much. Because running is something that I find love and peace and hope in. Marathons and other races are a way to collectively communicate this joy together, and it disgusts me that this act of terror happened during it.

For those that trained for months, for those that couldn’t finish the race, and for those who can’t ever race again, I’m thinking about you – and I will continue to for a long time to come.

I took a course in college called the sociology of violence. The theme of the class was that we, as humans, need to face violence head on. It is so important to look at the horrible images and to talk about them – and to not be afraid by the ugliness of violence. It is only by analyzing such violence that we may come to understand it, and eventually, prevent it.

how dare theyeven ifthe only thingWhat are your thoughts on yesterday’s events?

I Blew It

Welp, I blew it.

You guys know I took the two weeks after the Shamrock Half Marathon off of running.

But what you didn’t know is that I didn’t step foot in the gym once, and ate like complete shit. Half a pizza, a ridiculous amount of cookies, etc. Everything tasted really good, but my body wasn’t having it.

Not only did I feel like a beached whale, I was constantly tired and got a bunch of canker sores.

It seems I go all in or… to the opposite extreme when it comes to clean eating/exercising.

Not okay.

Lesson learned. I’m sorry, body!

I am not doing this again. Next time I finish a race, I’ll take a DAY or two off of working out, and eat ONE damn piece of cake, not three.

I really don’t want to have to keep starting over at a shitty fitness level every time I  take a break after an event or race. Not that I’m training for a huge race right now, but we can all agree it’s never fun to lose your endurance. Building up those first few miles when you’re out of shape are not fun.

Last week I slowly started working out again.

Monday: 3 miles at the park

Tuesday: Rest

Wednesday: My own personal spin class, arms, abs @ Crunch

Thursday: Yoga DVD

Friday: Rest

Saturday: 5 miles on the trail near Tuna’s

[With my sweet Shamrock running hat. Dorky? I don’t care. I love.]

shamrockhat15milerSunday: Hungover

This week I’m focusing on getting my act together re. eating clean. One step at a time.

I’m starting from square one (alright, maybe like square 3) but I’m going for it. Expect lots more miles and a bunch of fruit and veggies in the next few weeks.

Do you take breaks after races?

How do you stick to your diet? Do you ever cheat?

What’s Next?

I finished my first half marathon. So what’s next?

A half marathon every month? A full?

Nope.

Well, maybe a full down the road – eventually. I think I need a few more half marathons under my belt first! I do want to keep running races, but it’s also nice to have a little break.

It seems like going with the flow and doing whatever exercise I feel like doing that day/week might work better for me. I always stress about getting the exact workout in that my current training plan calls for, which kind of defeats the purpose of using exercise as a healthy outlet.

Since my cross-training wasn’t so stellar during my training for the Shamrock Half (how do you guys have time for cross-training AND get all of your runs done?!) I’m going focus on a variety of workouts for a little while.

I can’t deal with going straight into another intense training cycle right now.

Instead, I’m going to take fun classes at the gym that I’ve been wanting to take, like Yoga Anti-gravity Wings.

I’m not sure my body bends that way, but we’ll see!

With glorious spring weather around the corner, I’m going to hop on my new bike and be one of the annoying bikers on the trail near Tuna’s house.

newbike

My fam is thinking that I would be good at triathlons, though I’m not sure I want to get into them yet. They’re expensive and I know approximately zilch about them. However, I could probably be convinced to do one…maybe during the summer. [Vicki?]

For now, I’m signed up for a 10K in May [with Mal, Rose, Stephy, and others – yay!] 

We’ll be doing the Capitol Hill Classic, which I am excited for. A 10K seems like the perfect distance to run next.

I think this whole athletic event/race thing has officially turned into a hobby.

Looking Back: Shamrock Half Training Cycle/Race

Looking back at this training cycle and the Shamrock Half Marathon, it’s hard not to analyze every single little bit of running slash running things that occurred.

There were a lot of good things, bad things, and…random things surrounding the past few months of my life.

To train, I used Hal Higdon’s Half Marathon Training Plan [Novice 2]. It followed a twelve week training schedule with adequate rest that slowly added a mile to each week’s long run.

whatishouldhavedone1

whatididdo1Whoops. There’s a lot more rest days on there than are supposed to be!

*****

thegood1

  • I built up my mileage.

Pretty much every extra mile I ran during this training cycle was a new experience for me. This was my first real crack at distance running, and I had a lot to figure out. Moving forward with my mileage base makes me feel more confident that I can run farther than I ever thought I could.

  •  I got the basics down.

Now I know some of the little tidbits about running, like which gear to use and the difference between normal running discomfort and actual bad pain [like if a muscle is strained, etc].

  • Fuel. I understand the importance of fuel on – and off the trails.

guchompsDuring the Shamrock Half, I took 3 GU chomps around mile six or seven and 3 at about mile ten. Gels are an acquired taste that I’m still working on ;).

I get how important eating the right food is when you’re training, and how shitty you feel if you don’t.

  • I found the perfect shoes. 

lovebrooksAbout halfway through the training cycle, I realized that with longer mileage, I needed a bit more padding for my feet than I originally thought. I bought the Adrenaline GTS 13 from BROOKS and I am obsessed.

the bad1

  • Cross-training.

So, uhhhh if you look at the chart of “What I Should Have Done” above, you’ll see that every week had one cross training workout. Cross-training was virtually non-existent during my training for the Shamrock Half, except for the occasional yoga DVD. I don’t think I would understand how to work a spin bike anymore.

  • I’m slow.

longrun11miI like to run slowly. Or maybe I’m just convincing myself that I like to because I do run slowly. Anyway, I think I would like to get faster. Perhaps there shall be some speed work in my future.

  • Timing matters.

Timing as in time of year. Training in the winter kind of sucked. It was always too dark to run outside by myself, forcing me into a few too many treadmill runs. I think late spring or late fall might a good race season for next time.

  • Water.

I need a large-ish handheld water bottle stat. Long runs tend to be rough for me trying to grasp on to a teensy plastic water bottle. Maybe I’ll invest in one with an extra cool mesh storage pouch.

therandom1

  • The need to run at my own pace.

Yes, it’s good to run with buddies that run at different speeds than you from time to time – but not when you have a pace you need to keep in a race! Now I know what I’m capable of, and I need to start running selfishly (whether that’s faster or slower than others!)

  • My running form needs some work.

That heel strike is making me cringe.

What are some lessons that you’ve learned from a training cycle or race? Good, bad, or random?

Shamrock Half Marathon Race Recap

Great life decision: taking a Benadryl on Saturday night.

I was ready to go when the alarm went off at 5:30am on Sunday morning. Mal, Rose, and I each downed a Clif bar and I had some coffee to get things going.

Saint Jenna woke up with us and drove us as far as she could down Shore Drive until they started blocking off streets for the race.

We bag dropped, porta-pottied, and split off to our separate corrals. I was in corral 9 with the rest of the Richmond crew. I was so glad I found Britt, Sam, and Andrew at the start because I was getting a little nervy!

preracephotoIt wasn’t that cold out, but I swear to you that the Garmin wind mph is lying.

weatherWhen the wind blew (especially at the start) it was frickin’ freezing. But no matter how cold/windy it felt, it didn’t rain – which was all I cared about! I don’t think I could have handled a repeat of the Tough Mudder.

The gun finally went off at 7:12am and our corral inched up to the starting line. Dummy me forgot to press the “Run” button on my Garmin for it to start [finding location] until the gun went off. That meant I was having a slight panic attack but luckily my Garmin listened to my cursing and found its location in less than two minutes. It literally found location as the announcer said, “Corral 9, in three, two, one…!”

**Side note to highlight my electronic prowess in relation to my Garmin. Mal informed me on the ride home that the Garmin 10 gives pace throughout the entire run if you press the down arrow. Now I can’t wait to try out this extra main feature of my running watch.**

The race started off down Shore Drive, which is basically parallel to the boardwalk and led us down a street lined with beach houses.

mapI ran the first four miles with Sam, which made them fly by! We started off a teensy bit fast (low elevens).

We split up around mile four, when the runners all ventured over to a tree-covered highway. This section was my favorite part of the course because it was pretty and serene, but let’s be honest – probably because it was the only section of the race that blocked out the wind completely.

At about mile six, I started to get tired.

shamrockhalf1I took 3 of my GU Chomps at mile six and a half.

We entered into Fort Story, the military base in Virginia Beach. This was my (and the rest of the group’s) least favorite section of the race. Once we turned a corner near the lighthouses, we were pounded with high winds from the ocean. Say hello to one of my slowest miles!

Even though the wind sucked, the elevation made up for it.

chartsThe course was so flat, which was glorious. No doubt the best thing about the route.

After a two-ish mile stretch, the course spit us back onto the beachy neighborhood down Atlantic Avenue. Cones narrowed the road to one lane, which was annoying because some people we running with strollers and blocking the way.

But it was really cool, because in the opposite direction, we got to see the elite marathoners starting off and running at the speed of light. It was crazy to see them pretty much sprinting knowing they were going to keep that up for twenty six more miles.

I tried to speed up a teensy bit in the last half a mile when we got to the boardwalk.

shamrockhalf6I started passing people for the first time in the race. 🙂

Even if I run as slow as shit during the race, I like kicking it up a notch and striding at the end…i.e., pretending I’m fast.

splitsRose and Mal cheered me through the finish line as my headphones blared some Miranda.

shamrockhalf5

summarySee the 13.19 miles? It’s from me zig zagging around the street through people to snot rocket. #sorryi’mnotsorry

After the finish, I slowly stumbled through the vendor line giving us more and more free stuff. I haven’t been to too many races, but even I knew the swag from the race was good!

We got sweet medals, a fleece finisher blanket, a running hat, and draw-string bag – not to mention the above average tech race shirt.

I met up with the rest of the group and we wandered into the post-race party in a heated tent.

postrace1I had a shamrock cookie and a Gatorade (best Gatorade ever), and was even able to choke down two and a half beers, unlike the aftermath of the Tough Mudder.

shamrockhalfmalandroseI’m already spending all of my time scouring race search engines for more half marathons.

Are you sensing an addiction?

Pre Half Marathon Expo and Eats

We probably did more this weekend than I usually do in a month, so let me start at the beginning.

On Saturday morning, I woke up at 5:30am to head over to Mal and Rose’s apartment in Arlington.

They are both my BFFLs/college roomies from THREE YEARS ago even though it does not seem like that long ago! (I’m the one that always forces us to do a funny pic – don’t judge me).

We missed you, Allyson!

We missed you, Allyson!

We all wanted to leave early on Saturday just in case there was any traffic on the way to Virginia Beach. Luckily, there was zero traffic, and we zipped on down to the beach in no time.

Mal’s friend Jenna (who is a saint for letting us crash) let us stay at her house with her three-legged cat, Franco.

2013-03-16 16.48.25After we settled in, we headed over to Taste with the Richmond crew for lunch. It was a delish gourmet sandwich place that reminded us of Take It Away in C’ville.

taste1The rest of the afternoon was spent at the race expo. Thanks for posing for me, Rose!

conventioncenterIt was my first race expo, and it was pretty darn cool. There were tons of vendors with overwhelming amounts of running gear. It was running heaven for sure.

expo1I think everyone’s favorite thing at the expo was testing out The Stick.

sticking1I’m surprised we didn’t all walk out with one!

sticking3For our pre-race meal, we went to another one of Mal’s friends’ beach house for a potluck dinner, which I sneakily captured on film. It’s normal to constantly take pictures of food, right?

potluck1I tried to limit myself to only half the tray of crab dip, since supposedly you’re supposed to steer clear of dairy the night before a race.

potluck2I loaded up on pasta, garlic bread, and a little bit of salad. We were all fearing fiber that evening.

Pre-race potluck dinner = awesome.

potluck3potluck5And was even better because we got to go check out the beach!

beach1beach2All the runner girls for the weekend:

girlsatbeach

beach3I couldn’t let the night end without a funny one.

2013-03-16 19.28.36Thanks as always to Jenn @ Peas and Crayons for hosting What I Ate Wednesday!

Shamrock Half Marathon Teaser

The Shamrock Half Marathon was a success.

shamrockhalf3Finishing Time: 2:36:31.

It didn’t rain, and I didn’t die. So all in all, it was a pretty good day.

I ran the entire time – which was my ultimate goal!

shamrockhalf2It was a great weekend in Virginia Beach – hanging with old friends and meeting new people. The overall experience of my first half marathon was definitely a positive one.

2013-03-17 13.04.46A full race report to come soon!

shamrockhalfsandpic

Shamrock Half Marathon Playlist

I’m starting to get pumped for the Shamrock Half Marathon!

Here’s my playlist for Sunday (on shuffle):

shamrockhalfplaylist4

A-Punk Vampire Weekend
Such Great Heights The Postal Service
Electrify MuteMath
A Praise Chorus Jimmy Eat World
Gold Guns Girls Metric
Everlasting Light The Black Keys
22 Taylor Swift
Wild Ones (feat. Sia) Flo Rida
We Are Never Ever Getting Back Together Taylor Swift
Try P!nk
Treacherous Taylor Swift
State of Grace Taylor Swift
Starlight Taylor Swift
Runaway Baby Bruno Mars
Rumour Has It / Someone Like You (Glee Cast Version) Glee Cast
Red Taylor Swift
Picture to Burn Taylor Swift
Mama’s Broken Heart Miranda Lambert
Lip Gloss Lil Mama
Kyoto (feat. Sirah) Skrillex
Home Phillip Phillips
Girl On Fire Alicia Keys
Gangnam Style (강남스타일) PSY
Fastest Girl In Town Miranda Lambert
Even If It Breaks Your Heart Eli Young Band
Diamonds Rihanna
Creator Santigold vs. Switch and FreQ Nasty
Catch My Breath Kelly Clarkson
Blown Away Carrie Underwood
Bang Bang K’naan & Adam Levine
Honey Bee Blake Shelton
Pro Nails (feat. Kanye West) Kid Sister
Suit & Tie (feat. JAY Z) Justin Timberlake
Thrift Shop (feat. Wanz) Macklemore & Ryan Lewis
Radioactive Imagine Dragons
Man! I Feel Like a Woman! Shania Twain
What Makes You Beautiful One Direction
Tubthumping Chumbawamba
(Kissed You) Good Night Gloriana

I added a few new songs as a treat, but most of these are oldies that I’ve been training with/used in past races.

It’s funny, some songs are almost like comfort songs now – since they got me through all of my long runs. A handful of the songs are from Vicki’s cadence playlist, too!

I’m crossing my fingers that my iPod knows to play Miranda Lambert a few extra times for shits and gigs.

That Run Was Ugly

The title says is all – that run was ‘effin ugly.

I might have been experiencing the last of my cold…

Or maybe it was because on Friday night I thought I was 21 again, and drank just a fewwww (think exponentially) too many [beers].

Perhaps it could have been the bar food I fueled with on Saturday night.

appetizers16 people, 9 appetizers. We did some damage.

americantapas1Needless to say, on Sunday morning – I was hurting.

Thank goodness the weather could not have been more perfect.

weather1Mistake number one: I wore running tights instead of shorts.

Mistake number two: I headed out with some margarita shot bloks in my sports bra.

twittershotbloksWhen I told Tuna this after the run, he was very confused. He thought I spilled my fuel down my sports bra.

No. I intentionally put them in there, Tuna.

Note to self: never do this again. I won’t go in to detail (you’re welcome) but shot bloks melt. And it’s not pretty.

Neither were my miles.

longrun12miThey were rough and thirsty.

But it finally gave me the confidence I need for Sunday.

13.1, here I come!