Saturday, September 22, 2012

Longest Run Yet

My next race is the St. Louis Rock and Roll half marathon and my running is coming along rather well (for me). After two good 13.2 mile runs the previous two Saturdays, I decided to add a couple miles to my long run just for fun :-). I usually don't bring my phone running because I don't have a sports bra to tuck it in it is too bulky to carry in my pocket, but with my history of injuries and getting into mileage that has me a long way from home, I decided to figure out a way to carry it. After talking to other runners, I concluded the Amphipod belt would be perfect. Anxious to try it out, I headed out for my longest run yet. As a bonus, now I can take pictures too!

About 2 miles in, just West of my house


Beautiful day. 65 degrees, sunny and breezy. First fall run with a long sleeve shirt.

This loop takes me past a sod farm

I always think what a great thing it must be to grow and sell grass, but one look at my yard and it's clear I wouldn't make it as a sod farmer :-).

one of many fields I run/ride by

Stopped here for a GU

more fields

some of the field corn fields have been harvested

ok, you get the idea :-)

GU stop two

I ended up running 15.1 miles, almost two miles longer than my longest run ever. Cardio was no issue at all, leg strength was average, my left knee acted up a few times but got better when I stopped to take pictures. My running belt worked perfectly. I didn't even notice my phone being strapped around my waist. I only missed putting my phone back in the pocket correctly while running once which subsequently resulted in my phone hitting the asphalt and me kicking it :-(. The Otter Box case lived up to its name though and my phone lived to tell about it :-).

I was out of my normal tri-berry GU so I brought some untried flavors I picked up as race samples, yikes! First GU was peanut butter flavor and I liked it. Second was pineapple, and it didn't work out so well. I gulped half of it down and barely kept it down so I chucked the second half of it. I still need to work on taking in nutrition for 2+ hour events. When I finished I had a bout of dizziness and being nauseous. Luckily I held it together because I forgot to wear my road ID and I was over a half mile away from home.

I walked down another trail for my cool down to take this pic.

Our trails are old train tracks and this steam engine era water tower sits on one of them. Should make for a cool black and white pic in the winter when the leaves are all gone.


Overall a nice run. I have some chaffing and soreness, but nothing major. I am curious though, how do you fuel for 2+ hour workouts? What do you do to prevent chaffing on long runs?



Saturday, September 15, 2012


Things have been very busy and a bit stressful lately. So much so, I've felt the need to simplify things. I've stopped playing hanging with friends and words with friends (sorry sis), I've stopped trying to get eight work outs in a week and stopped stressing about not getting up before work to run. I've stopped trying to fit in a ride after work and haven't attended one extreme fitness class for this session, even though I signed up. Instead, I've been focusing on the simplest of the three triathlon disciplines, running. It's so nice to come home after a long day, change into some running clothes and hit the trail. No tires to pump, water bottles to fill, gym back to grab, etc, just put on the run gear and go.

This trail is right across the street from my house and connects to many other trails offering miles and miles of running and cycling trails.

Training mojo update:

Swimming = none. I haven't been swimming since my half ironman almost two months ago.

Biking = none. I haven't been biking in over a week. I do miss it.

Running has been going quite well. I've been ramping up the mileage a little and would like to get it up to 30 miles per week and keep it there for a while and see what happens. I have a half marathon coming up the third weekend in October and if my running holds up, I'll be in a good position to PR it.

My bike mojo looks like my mtb tire :(

My bike mojo is like my mtb tire


Speaking of simple, here is a really simple way to make some veggies.

Wash and dice the veggies, add a little olive oil, garlic, salt and pepper. You can also add basil, rosemary, and/or thyme.


Throw them in aluminum foil and toss on the grill for 30-40 minutes on indirect heat.


Then enjoy!


Have a great weekend everyone!

Monday, September 3, 2012

Recovery week

In August I snapped out of my training funk and had a nice build (except for swimming). Three progressive weeks of longer workouts left my legs tired and sore but in a good way. They were sore enough that I scheduled a deep tissue massage. I'm kind of a prude when it comes to people touching me so you know I was hurting. If you've never had a deep tissue massage, they hurt but in a good way. Definitely no risk of falling asleep like you could during a gentle massage. As the therapist grinded away at the knots in my calves then proceeded to move my quads around feeling like they were slipping back and forth across my thigh, I winced a few times. Anyway, it definitely helped and I'll probably go back during my next recovery week assuming I keep building up though I have no real race to build up for :-(. I am doing a half marathon at the end of October and probably Patrick's 12 hour run November 11th. I probably won't run all of it but I'll stay and drink beer and cheer for Patrick and whoever else can run for that long.

Yep, no swimming in August. I just didn't feel like it the first two weeks and the pool was closed the second two weeks. I plan to get back at it this week.

With last week being a recovery week and this weekend being a three day weekend I decided to smoke some chickens. I like smoking meat but it's time consuming and with all the training I've been doing, just haven't made the time for it for a long time. I have a large smoker and if I'm going to spend a few hours prepping and the better part of a day smoking, I usually cook a little extra.

I decided to do pulled chicken since it takes a lot less time than brisket or pulled pork. Yesterday I prepped the chickens. Three have lowery season salt on them and one is done in soy sauce (for those that don't like pulled chicken.

First step, light the smoker and get it up to 220 degrees F.

2nd step - arrange the birds with care.

3rd step - add fuel and wood chips that have soaked in water all night. I'm using hickory today.

4th step - sit on the couch and blog while watching the temp. I have three remote thermometers so I have one measuring the air and the other two measuring the largest of the four birds.


5th step - remove the birds when their internal temp is 165-170F.

6th step - let the birds rest for 10-15 minutes before carving.

While smoking the chickens for hours, I made some black bean salsa. One of my favorite side dishes. I posted the recipe here and refer back to it from time to time.

Happy Labor Day!