ultra training – Making The Effort…

Making the effort .. to find the Daily Wins!

December 16, 2019msdesertwellness

I was reminded this week by something that I needed to hear…on Instagram “to find your daily wins”. Now this is not a new concept and I am not sharing with you something that you have never heard before. But if you are like me, and your day is filled with all the hustle bustle, you probably have little time in your day to recognize those wins. So why would taking time out to find your “daily wins” be important you ask?

Those wins are progress points that will lead you to your Goal!

Let’s face it the goals we set or the point we want to reach can be daunting. We all have doubts once we have decided on our path. Focusing on those daily wins , no matter how small, helps us to break down our large goal into manageable chunks. Those small wins each day help me to feel like I have accomplished something and motivate me to keep going.

Some of my Daily Wins this week-

-Fitting in a day to do weights/one legged exercises

-Pushing the Hill Workout- waking up very early to fit it in and pushing myself

-Made time to each lunch with a friend

-Catching up my calendar, listing daily mileage and work outs

-Putting up Christmas Tree, shopping for gifts

-Reaching my highest weekly running mileage= 38 miles

We always remember to review the failures. But do we really notice all of our daily wins? I challenge you to try this.

I survive by my lists. Do you make lists? A “To Do” list? I think this is another way to keep on track of our wins. Take that pen and cross it off, nothing is more satisfying that to cross something off my list.

Meal Prep today- Broccoli Soup, Roasted Potatoes, Curry Lentils with Spinach, Chia Pudding, Cashew Butter and Vegan Brownies.

Holiday treats? I need to get on it 🙂

LENTILS are high in protein, fiber, and complex carbohydrates also a good source of iron, potassium, folate and manganese. Lentils come in a large variety of sizes and colors. Split lentils cook much faster and are good for use in curries. If you haven’t tried them for awhile I suggest you do.

Exercise- 38 miles running (what!) including pick ups, long run (17 miles) and a trail run/hike with elevation, and 1 day weights

Have a Healthy and Happy Week!

Making the effort …to keep informed by listening.

December 9, 2019msdesertwellness

Long Run Day- 15 Miles easy, trying to keep heart rate between 130 to 145

The last year or so I have started listening to podcasts on training, sports nutrition, conditioning, running and specifically Ultra Running/Racing. I still enjoy reading my magazines, Trail Runner/Runner’s World that I get but it is nice that while I am driving home from work I can get the latest info from some the leading experts and athletes. It is also very exciting to listen to a race recap especially since the sport is not consistently televised. I am just beginning to find my way thru all the many podcasts that are available. I believe it is so important to keep educated so ..down the rabbit hole I go and I am taking you with me.

KoopCast- Ultra Training Banter-Jason Koop- Author/Coach/Athlete
The Art and Science of Running-Malc Kent-Scientist/Athlete/Coach and Jacob Puzey- Athlete/Coach
The Rambling Runner Podcast-Matt Chittim- Athlete/Coach
Like A Bigfoot Podcast- Chris Ward- Athlete/Teacher
the morning shakeout poscast- Mario Fraioli- Coach/Athlete/Writer

These are just the top 5 that I am currently listening to. Truthfully, I cannot keep up. I am listening to one right now while typing this ( Episode 11 Tommy Rivers Puzey- the Art and Science of Running) that I didn’t get a chance to finish earlier.

Tommy ( bearded Runner) Rivers Puzey-Dec. 8th 2019 California International Marathon

I guess you can approach this like a cafeteria or a la cart menu.. pick and choose what you want. I enjoy hearing from experts but truthfully I get so much out of an episode from a non professional athletes or when the discussion involves not all success stories but the times when the race or training completely fell apart. If we are honest that is probably closer to home for us that are not professional athletes and so beneficial. I ask that if you haven’t subscribed to a podcast you need to and give it a try.

Recent Great Podcast – Reminded me how important a recovery drink or meal is- My version frozen Spinach, Pear, Collagen and water, blend until smooth.

Happy Training Week #3 to me! I am definitely feeling the mileage. Even in my 20/30’s I had not ran this kind of weekly mileage (I usually ran 3 times a week and no more than 30 miles) or had been this consistent, so I am tired and nicely surprised. Early morning running is where I feel most comfortable so that means some very early mornings (3:30AM) with my current work schedule. I am doing 30 to 35 miles a week and fitting in a hill workout, long run, pick ups/strides, and some weight sessions.

Meal Prep- Roasted Veggie, Broccoli & Sweet Potato, Turkey & Cranberry Meatballs, Brown Rice w/ Barley, Raw Veggie w/Dill Dip (non dairy).

Have a Happy and Healthy Week!!

Making the effort .. to stick to the plan!

December 2, 2019msdesertwellness

Hi All! So nice to be back , had a great holiday and hope you did too! I took the Thanksgiving week off. This time of the year is so busy. We seem to overbook ourselves in all areas, and I want to be thoughtful with this medium and not just rush thru a blog post. So lets catch up:)

The Plan- or at least the most recent plan is

Try my very best to follow the dietary recommendations after learning about my food sensitivities.
Follow the Running/Training 16 week Plan for running an Ultra.

Have you ever wondered what Lacto Ovo Vegetarian meant? Or maybe what a Vegan can eat or why they choose their dietary lifestyle? With my restrictions I fall somewhere between most dietary labels. Here is a breakdown for you:

Vegetarians have many reasons for making their decisions, Health Reasons, a distaste for Animal Products, or a love for Animals.

Flexitarian– the term was coined to describe those that eat mostly vegetarian or semi vegetarian.

Pescatarian– those that abstain from eating all animal flesh except fish.

Lacto -Ovo Vegetarian- those that abstain from eating beef, pork, poultry, fish, shellfish or animal flesh of any kind, but do eat eggs and dairy products.

Vegan– those that do not eat any animal products, even as far as not eating any animal -derived ingredients such as gelatin/collagen for animals. Honey seems to be under debate even today.

Raw Vegan or Eating Raw– diet consisting of unprocessed vegan foods, items that have not been heated above 115 degrees F. The belief is that the food consumed is more beneficial to us if not heated above 115 degrees F.

And Finally Macrobiotic Diet– includes unprocessed vegan foods and allows for the occasional consumption of fish. Sugar and refined oils are not avoided but Asian vegetables are promoted, such as daikon radish and sea vegetables that include wakame and other seaweeds.

My Diet- I currently do not eat Eggs, Dairy (also including goat), or Red Meat. This was my first holiday trying to follow my new restrictions and it was difficult. I accepted an invitation to a local restaurant known for their Buffet which has a wide variety of food choices. I assumed this would make my eating easier, well I was unfortunately wrong. Most of the main dishes had either cheese or a cream sauce added. I do find it necessary to tell whoever I am with why I need to make the choices I do and when I mention it is for health reasons that seems to be readily accepted. Why would people make a judgement on whether my food choices are for moral or physical reasons? And the other question… Why do I feel the need to give an explanation? I need to ponder on this more.

My Training Plan- I had posted the picture of the “16 week Running Plan for my first Ultra Race” in a prior blog. The weekly plan seems very doable, building from a 10 mile long run on the first week, and still leaves me with enough rest days. Today ends my second week, so I started the plan on the week of November 18th. I have stuck to the plan with the exception of moving Thanksgivings run from Thursday (bad weather) to Friday. Also I added a weight day.

Training.. Training.. Training..gotta keep it going!

Meal Prep-Vegan Pumpkin Cheesecake, Crusty No Knead Bread, White Beans, Turkey Pesto Panini, Cinnamon Steel Cut Oats, Veggie Dip. Also made a Thanksgiving meal ..just for the leftovers.