Tuesday, March 30, 2010

Training Day...Week 14

A mere 25 days until it's time to put my running shoes on at the butt crack of dawn and run my heart out through downtown Nashville... am I nervous? YES! am I scared? YES! I have all these emotions racking my brain day in and day out, but I know I'm going to give it my all and finish SOMEHOW... last week was a bit difficult, since I was just getting back into my groove after my small medical drama, but I completed my mileage and this week I'll be running:
Monday: Rest Day
Tuesday: 3 miles at a 9:20 pace; arms/abs/legs
Wednesday: Rest Day
Thursday: 5 miles at a 10:00 pace; abs
Friday: Rest Day; arms/abs/legs stretches
Saturday: 8 miles at a 10:30 pace
Sunday: Easter/Rest Day
TOTAL: 16 miles

I am officially stocked up on all my fitness gels, chomps, and beans... my dresser drawer makes me look like I an official meathead because of all the protein bars and electrolyte snacks I have-haha! P.S. the jelly belly jelly beans are my absolute fav--a must try!
Can I tell you how excited I am to go to the "Health and Fitness Expo"? From others' blogs, the fitness expos look like A LOT of fun with drawings, vendors, and TONS of information for race runners. It will be open Thursday and Friday prior to race day at the Nashville Convention Center and I get in free-wahoo!!! {something else my $95 got me-lol}.

And because we all have those days where we complain about our training and try to make excuses so we can get out of it, Runner's World published this article perfectly titled:
"Get Over It"
Morning Roadblock: You're Sleepy

"The predawn hours are challenging because body temperature and heart rate dip to their lowest point at this time," Moffitt says. "In the presence of light, body temperature and heart-rate increase, which makes it easier to be active." The carbohydrates in your last meal play a role, too. If you skipped dinner or ate fast-digesting carbs like rice, bread, or sugary desserts, your glycogen levels will be depleted, making it even harder to muster the energy to get up.

Prep for an early-morning run the night before. Eat slow-digesting carbs like broccoli, beans, and lentils. Set your automatic coffeemaker to brew before you wake. "Caffeine can help stimulate your arousal system and get you ready to run," Moffitt says. Shut-eye is important, too. If you're constantly waking up feeling exhausted, it's a sign you aren't getting enough z's. Turn off the computer and TV at least 30 minutes before you hit the sack and get blackout shades for your windows—the absence of light boosts production of melatonin, a hormone that makes you feel sleepy.


Mid-day Roadblock: Work Demands and Hunger Pangs Strike
Melatonin production is at its lowest around noon, so physiologically that's when you're most alert, Moffitt says. That means you may be motivated to continue plugging away. And your blood sugar dips, which may make you too famished or weak to run.

Schedule your run like you would any other meeting, then record your time and distance to give you a sense of accomplishment, says Steve DeVries, Ph.D., professor of exercise psychology at Cornell College in Iowa. Try splitting your lunch in two: Eat half an hour before you run, then have the rest afterward. If you're still tempted to bow out, consider this: A British study found that midday exercisers increased their productivity.


Late-day Roadblock: It's Been a Long Day and You're Beat
Mental fatigue lowers dopamine, a brain chemical that makes you feel energized. Plus, blood sugar dips again between 5 and 7 p.m.

Don't confuse mental fatigue with physical fatigue. Researchers from Bangor University in Wales report that short-term mental fatigue doesn't impact the physical function. So it's your mind—not your body—that craves downtime. And running is the perfect antidote. "Running elevates your nervous system, which increases your sense of alertness," Moffitt says. Resist the urge to skip your run by packing your gear, changing at work, and going directly to the gym or trail. Even better, join—or start—an after-work running group. Keep your energy up with a snack before your run.

Happy Training Tuesday to you all!! Get out there and enjoy the AMAZING weather this week =)

4 comments:

  1. I love this article...thanks for sharing! Definitely have had all of these "roadblocks!"

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  2. That's awesome that you're keeping up with training. I think my boyfriend's cousin is doing the Nashville marathon too. I admire your dedication. Good Luck!!

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  3. You are doing awesome, almost there!! I can't wait to hear how it goes--that is a race I have always wanted to do!

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  4. Good luck! I did the Seattle Rock n Roll last June and I would definitely recommend getting there earlier than you think - we got stuck in a huge lineup of cars getting off the exit for the race and we almost missed our start time. There were also long lines at the out-houses so make sure you allow yourself ample time to go to the bathroom before you start.

    I had a bagel and peanut butter and a full glass of water about an hour before the race, and that seemed enough for me. I don't think I would drink coffee like this article recommends, just because it might upset your stomach, but that's just me.

    Good luck, you will do great!!!

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