Juicing for Athletes…and supplements

Last year, we started juicing. It has made a pretty big difference for both of us. I haven't gotten sick since we started, and recovery is way faster. PDubs did a lot of research about what we should be juicing (what each fruit/vegetable does for you). This is what we came up with:

-Kale

-Beets

-Ginger

-Lime

-Apple

-Orange

-Carrots

 

 

We also sometimes add cilantro, parsley, watercress, or wheatgrass. That mostly depends on the season and what grocery store we are at! I try to buy all organic fruits and vegetables for when we are juicing.

The above loot makes about 11 ounces of juice for two people–the orange makes it tolerable :) Depending on where we are in training/race schedules, we will try to do this every day–sometimes we have to skip a day, but it really has become routine (half the battle!)

 

 

 

 

I eat pretty well, but try to fill in any gaps with supplements. Above is what I take almost every day. The multi-vitamin and the fish oils are both a daily occurance. Cannot stress the importance/benefit of quality Omega's for recovery!! I started the probiotic when I started having stomach/gluten issues and it helped–I dont use it every day anymore though! The Viactiv calcium chews (which, side note, are delicious) I eat whenever I know I didnt eat much dairy of calcium rich food that day.

So, thats how we stay healthy over here. Let me know if you have any juicing questions (or specifics!)

 

This Week’s Running

My goal again this week was to hit 40 miles. AFter the 5k though…phew. You know when you take a rest week and it could go either way? You'll either not be able to WAIT to get to a “normal” week or….you'll be ready just to “take a little more time off” (which in my case, every year, ends up in 3 months off and a complete loss of fitness). Well, I was right on the edge of that. I did the race on Saturday, took Sunday off…and Monday…and REALLY wanted to take Tuesday off and eat ice cream but I knew any more than two days off is gluttonous and the loss of fitness really does begin after 2. So I put on my big girl pants and headed up with the goal to just get some miles in. And then took Wednesday off :) Made it tough to get to 40 but Thursdays run was so awesome it inspired me to hit the goal!

Monday: OFF

Tuesday: 60min, Avg Pace: 9:25 min/mi, Avg HR: 156 (a wee high! foreshadowing for the week)

Wednesday: OFF (accidental OFF, just wrecked from 5k)

Thursday: 90 min, Avg Pace: 9:15 min/mi, Avg HR: 155

Friday: 60 min, Avg Pace: 9:30 min/mi, Avg HR: 153

Saturday: 60 min, Avg Pace: 9:26, Avg HR: 158 (mega oops!)

Sunday: 90 min, Avg Pace: 8:53, Avg HR: 155

Total: 39 miles even

So, I had intended to make either Friday or Saturday a split run (60 in the AM and then 30 in the PM) but out of the blue, IT band pain (in my knee) blindsided me. I have not had an IT issue since…2007? So it surprised me and I went Defcon 5 on it. A tiny twinge on Friday, and then Saturday the second half of the run HURT. So, I went home and did the protocol: Fish Oils (Zone Omega 3's!), Normatec recovery boots, ate a LOT, rolled and stretched until I couldnt see straight, AND got a different pair of shoes for today's run. Verdict? Not even a smidge of pain today, woop!

Got to do a 90 minute run today in the land of farms and flat roads (aka Bridgewater)–one of my FAVORITE old routes. Thinking that might become a staple in our weekly schedule now–its hard to have to go”hard” the entire time and have quick legs (as opposed to going up hill and having it easy on the downhills like at home!)

One more week of 40 miles (base, baby, base!)…a little more spread out than this week!…. then I will start adding in some tempo to hopefully get that Zone 1 pace up. Looking forward to the cooler temperatures coming up but also dreading I wont be able to run at 7am anymore when school starts!

CMS 5k Race Report

We are soooo lucky to have a weekly 5k here in town. It is $5 for non-CMS members (Central Mass Striders–a running club), and it is always on–rain or shine! There was a pretty big group today, having something to do with the perfect weather I am sure!

We went to a birthday party Friday night where I ate an unearthly amount of chicken wings and popcorn. Not exactly setting myself up for success! However, my stomach was still a wreck from the 3 days of gluten leading into it so too much fat was the least of my problems!

I checked the QT2 run calculator to see what pace I should shoot for. That thing has NEVER led me wrong. Even though I have done the race before, I completely forgot the course (seriously, I probably blocked it out).

 

Mile 1 – 7:10. Avg HR: 186. This felt manageable. It trended downhill. I was aiming for right around 7:10 so I was happy, but I definitely went out too hard – typical Courtney getting caught in the excitement of the fast people!

Mile 2 – 7:44. Avg HR: 194. WOOPS. This mile took FOREVER. I was consciously focusing on not throwing up and not walking. It was a slight uphill for pretty much the entire thing, with a pretty short steep hill thrown in the middle.

Mile 3 – 7:45. Avg HR: 196. As you can see from my heart rate, my effort was not lacking–just my pace! I kept thinking to myself that this was somehow a 10k because GEEZ I was out here for a while. I also kept thinking about 5k advice PW had given to me YEARS ago…1st mile manageable, 2nd mile all out, 3rd mile hold on. I was trying! Saw Pdubs with about .5 mile left and tried to look like I wasn't miserable and like I was running fast (both were lies).

TRIED to focus on turnover and using my arms during this mile (so I had something to think about other than how much I hated this!)

Last .1 – 6:59mi/min. Avg HR: 200. Yep. At this point I had resigned myself to throwing up. Thankfully, I did not. But I was close for the 15 minutes following the race!

Total: 23:21 Avg HR: 192. I am not super happy with the time because I was shooting for a low 7 minute pace, but I can also acknowledge I left IT ALL out there and be happy with the effort! Average HR 2 beats lower than the ridiculously hot Gillette 5k last month but what are you gonna do!

 

Looking forward to racing again at the end of the month–same place, same time!

Weeks Worth of Workouts in New York (highest mileage week yet!)

We are home from Lake Placid, and I am in a recovery week. I really tried to up the mileage last week, and then took Monday and Tuesday off so I could spend every minute celebrating with PW and our friends! We did a lot of eating, drinking, and generally having fun and taking the two days off was DEFINITELY worth it. What was not worth it? All the gluten I ate and subsequent 3 day stomachache/sneezing fit I am now in.

But, anyways, here is the week!

Monday: OFF (in preparation for what I hoped would be many runs!)

Tuesday: 60 min in the pouring rain before leaving for LP (9:02 min/mi, Avg HR 153)

Wednesday: 85 min around Mirror Lake (9:05 min/mi, Avg HR 155)

Thursday: 60 min, last 10 min w/Doug in Zone 2 (8:41 min/mi, Avg HR 159)

Friday: 60 min AM (9:04 min/mi, Avg HR 156), 30 min PM EASY with Jesse — 90 min total

Saturday: 52 min around Mirror Lake before QT2 B-fast (5:45am!) (9:06 min/mi, Avg HR: 154)

Sunday: 26 min run the morning of the race at 5am (super easy!)

Total: 41 miles.

FINALLY! My goal is to keep my weekly average right around 40 miles, and my long runs around 90 minutes for now.

This week is super easy in anticipation of a 5k tomorrow morning. I decided that last minute after I took Mon/Tues off and saw it would be a recovery week :)

Wednesday we drove home from Lake Placid, arrived in Wormtown at 3, unloaded the car, and I put in an easy 30 minutes at 4pm before we drove to pick up the dogs.

Thursday (yesterday) was 45 minutes at 11am. Pretty much all set with running anytime after 9am–so not used to the heat and mugginess after being in New York!

Let y'all know how the race goes tomorrow. My plan is to NOT do the typical “run a 6:01 first mile and blow up” thatrunnerchick 5k.

 

 

Exactly what I needed

Yesterday was a rest day. I took it serious—I packed in the morning for Lake Placid and had an appointment at noon for a massage. As a massage therapist, I'm kind of picky (and maybe judg-y) when it comes to massages. In fact, I hardly ever go because I can't justify spending the money even when I know its a necessity. Im just afraid it won't meet my expectations! Well, I got an email for $35 massages and with my recent calf pain, I could not resist. It was a risk–$35 for an hour massage!?!?! Who knew what I'd get?

 

Well, guys–it was AWESOME. It was the best massage I ever had! She was amazing. I told her necks/back/legs and to go REALLY deep–she went to town. I got up after an hour in shock-she now has a customer for life. There were elbows involved, my calves hurt until this afternoon–it was perfect!

 

After my massage, and packing the car, the obvious next thing to do with a rest day is hang out with my peeps! I met two of my favorite girls at our favorite Mexican place. They make the guacamole right in front of you at your table (3 avocados worth!), and man is it delicious. Especially when paired with one of these:

 

I went home (early!) being so happy from hanging out with them, got a good nights sleep, and woke up early to run.

Up at 6am for an hour run in the absolute downpour torrential rain (pretty sure my five pounds of soaking wet clothing/shoes slowed my pace a bit!), and then we headed to LP!

4.5 hour drive–which I did by the way, PW is racing you know–and we are here! A lovely dinner at The Dancing Bears (try their gluten-free turkey club, so good) carbo-loading for my long run tomorrow morning!

If I looked up how many blog entries are titled “Don’t Call It a Comeback”…

I'd probably have to call it a comeback. I have been MIA. Again. And running a lot. Again. And exactly like my last post from two months ago…I am updating right before I run a race!

Life got sort of hectic with the end of the school year and the midst of another Masters degree. I also took running back up pretty regularly and experimenting with dietary changes.

I ran a color run last month and am getting ready to run a 5k tomorrow (night)…which means, when you include the One Fund race I ran 2 months ago, I will have collectively run more races in the last two months then I did in the entire year of 2012!

It is officially summer vacation for this girl so I will updatingmore (like for instance, the dietary experiment listed above and a race report for the 5k tomorrow….maybe even pictures from the color run in which I looked like a Smurf!).

But I also wanted to share some pictures from the last weekend. If you know me, you know Lake Placid is my favorite place in the world. This year will be PW and my 7th consecutive year going up for the race. It was also the 2nd year for the Lake Placid QT2 camp–I am beyond happy to be able to go up for TWO FULL WEEKS every year (one in June and one in July!).

 

I am ridiculously happy while there, and get in so much training with a full focus on recovery! Here are some pictures from this years camp….

 

Morning on the porch outside our room…

 

 

Group dinner at the Dancing Bears…

 

Where I ordered this Black Bean burger (I definitely had this meal twice while I was in NY…thats how good it is!)

 

 

A view from where I was timing the end of the Time Trial:

 

How I was getting all that recovery in…

 

It rained daily there…which then afforded views like this:

 

 

The race tomorrow is at 5:30 IN THE AFTERNOON (which is normally post-dinner for me), I am looking forward to running hard in this, my favorite summer weather!

First Race in over a year?!

The year is slowing down–the last class of this semester was tonight. Only 6 weeks of school left. What does this mean? WAY more time in my life. Too much time, in fact!

This, of course, means running and blog updating are more regular! The last two weeks have been awesome running wise. Two weeks ago was 25 miles with a long run of 65 minutes, last week was 20 miles with a long run of 75 minutes.

The beautiful weather is helpful. I mean, isnt 65 degrees and sunny the best running weather ever? Other than the premature tan I got!

Because the running is definitely increasing, I am “running a race” on Saturday. In quotation marks because 1) I havent run yet this week ( (;) ) and 2) I havent run a race since the Hyannis Half Marathon last February! You know what they say, races on the schedule is the most motivating factor! It is a 2.62 mile race in town on Saturday, and the $20 race fee all goes to the One Fund (a wonderful tribute!)

Other things going on?

A super fun junior prom chaperoning experience last week. On our way there:

 

 

First lawn mow of the season! Happiest dogs ever:

 

 

Teacher appreciation week means delicious oreo cupcake from a very sweet student! (These were unbelievable!)

 

And a proud momma bird moment: one of my students from last year that wasnt a math fan the first 3 years of high school told me today hes majoring in MATH next year in college. LOVE IT!!!!

 

 

Bocado (My first Tapas experience!)

I am in love. I went to a restaurant that was new-to-me in downtown Worcester to celebrate my birthday with some friends. It is a tapas restaurant–a concept completely foreign to me–but how could I not be obsessed the idea with a bunch of small plates where you can taste way more things?

We went with the Bocado Experience, which allows you to try 4 items from the Charcuteria y Queso menu (meat and cheese), 8 items from the tapas menu, 1 huge pot of paella as a “main course”, and 2 desserts–flan and churros!

For our first course we chose the Lomo Embuchad (cured pork), Chorizo Leon Herradura (chorizo :) ), fried goat cheese, and brie. It was served with a baguette and jelly to go with the brie!

 

 

This just whet our appetites…we seriously had no idea what we were getting into. Should have paced my self better!

Our tapas started coming out two at a time…

 

Ajillo Azotado con Espinacas y Queso (spinach, roasted garlic, and feta dip)

 

 

Albondigas de Cerdo (pork meatballs with red wine, figs, and bleu cheese):

 

 

Atun de Bocado (raw tuna with a super spicy chili avocado sauce):

 

 

One of the nights specials…duck confit with sweet potatoes (OMG):

 

 

Vieiras con Truffle y Tocina (bacon wrapped scallops with white truffle honey and red pepper flakes):

 

 

Hamburguesas de Kobe (mini Kobe sliders with basil dijon mayo)

 

 

Bola de Arroz Frito Con Mozarella (mozarella stuffed crispy rce balls with basil aioli–basically arincini!)

 

We had a shrimp plate too but I am not huge on shellfish so no picture :)

Our paella…the Paella de Carne…chicken, pork, veal, duck confit. NOM!

 

and dessert….

 

 

Churros and Flan! The flan had a candle in it and Feliz Cumpleanos was sung (did I spell that right?)

This dinner was unbelievable. The drink menu alone was worth the drive, but the food–the choices, the combinations, it was amazing.

I cannot wait to go back!

Tomorrow: Running update–last weeks workouts and my new shoes!

 

The Big 3-0 — a week of celebration!

Last week was my birthday–I spent the week celebrating another decade with my awesome friends and family. I have JUST recovered from the cake/food overload! Some snippets of 30th birthday cakes:

 

PW surprised me with this cake and a surprise gathering at the Shoe with all my favorite peeps! Best cake ever by the way–it was delicious and completely demolished by the time we left!

 

 

Joint celebration with P-Dubs family for my birthday and Scott's going to the midwest for school!

 

 

Dinner with my fam on my actual birthday–it wouldnt be a birthday without one of my mom's cakes!

 

 

Birthday pizookie from my homeroom

 

 

Strawberry birthday cake from my adorable freshman algebra class

(Dont I have the best students ever?? I am the luckiest!)

 

andddd birthday flan from dinner out with my girlfriends!

Pretty sure I gained 15 pounds–but the love and deliciousness was worth every bite!

Other than turning 30….I have been running a lot this week. Cramming in a lot of grad school work–2 more classes left in the semester! PW is at the tail end of his huge training weeks for Ironman Texas and his pro ironman debut, and tapering starts tomorrow-looking forward to seeing him again (haha).

I really am looking forward to posting about the dinner I had last Tuesday with some of peeps (that ended with that Birthday Flan!) at Bocado. It was amazing.

Things are a little crazy now with the end of the semester, the end of the school year, MCAS, etc but I love it! The weather is finally nice, I can run right after work or tutoring/meetings.

We are off to the christening of the cutest Stella Krops today–tune in tomorrow for details on the sweet potato hash with duck confit and fried goat cheese and paella…sigh!

 

The Big 3-0 — a week of celebration!

Last week was my birthday–I spent the week celebrating another decade with my awesome friends and family. I have JUST recovered from the cake/food overload! Some snippets of 30th birthday cakes:

 

PW surprised me with this cake and a surprise gathering at the Shoe with all my favorite peeps! Best cake ever by the way–it was delicious and completely demolished by the time we left!

 

 

Joint celebration with P-Dubs family for my birthday and Scott's going to the midwest for school!

 

 

Dinner with my fam on my actual birthday–it wouldnt be a birthday without one of my mom's cakes!

 

 

Birthday pizookie from my homeroom

 

 

Strawberry birthday cake from my adorable freshman algebra class

(Dont I have the best students ever?? I am the luckiest!)

 

andddd birthday flan from dinner out with my girlfriends!

Pretty sure I gained 15 pounds–but the love and deliciousness was worth every bite!

Other than turning 30….I have been running a lot this week. Cramming in a lot of grad school work–2 more classes left in the semester! PW is at the tail end of his huge training weeks for Ironman Texas and his pro ironman debut, and tapering starts tomorrow-looking forward to seeing him again (haha).

I really am looking forward to posting about the dinner I had last Tuesday with some of peeps (that ended with that Birthday Flan!) at Bocado. It was amazing.

Things are a little crazy now with the end of the semester, the end of the school year, MCAS, etc but I love it! The weather is finally nice, I can run right after work or tutoring/meetings.

We are off to the christening of the cutest Stella Krops today–tune in tomorrow for details on the sweet potato hash with duck confit and fried goat cheese and paella…sigh!