Sights On a Long Run

Date: August 17, 2014

Author: astottler

Happy Sunday! I guess I still have some energy to blog! Today was my longest run of half marathon training, so I’m OFFICIALLY in taper mode! Yay!

Breakfast was plain greek yogurt+sunbutter+banana mashed with cocoa powder.

As for fueling on the run, I spiked my water bottle with coconut water. Worst. Decision. Ever. First worst decision though was buying plain coconut water instead of pineapple. I actually like pineapple-can’t stand plain. I thought plain would blend better with my water (that I wouldn’t taste it as much) but boy was I wrong. I think I gagged every time I took a drink. Blech.

I actually brought my phone (in case I passed out or died midway-never know!) so I got some pictures of today’s scenic route.

I also made myself choke down some water every mile or so. It was hot and humid today so that was a priority.

At the halfway point, I ate my Cliff chocolate goo. I think this is the only brand and flavor I could ever race with. Every other type I’ve tried (even other Cliff flavors) give me coughing fits. Which is fine on a training run (well, fine-ish), attempting to choke it down without losing a lung would be difficult. I think it is because this flavor is a bit thicker and less sickly sweet. I really wanted salted caramel for this run (because electrolytes) but I didn’t make it to the store on time.

I didn’t have any expectations on this run, other than to try and finish. From the very start, my legs fell into a faster pace. My calves felt tighter running slower so that was that.

Even though I got a new audiobook last night, I ran to music because I wanted to start with something to pump me up a bit. I didn’t plan to have music the whole way, but it was working for me. Plus, my route was pretty interesting and varied. From Georgetown to the river, past Jefferson, over the river to the Mt. Vernon trail, past the airport, back, and then from Lincoln through the National Mall.

I hit Lincoln around mile 10, and it was SO awesome because those were the first working drinking fountains on my run. I only had a bit of water left, and it was the nasty coconut mix so having fresh water was heaven.

Also-funny story. At mile 11, I totally wiped out in from of the Washington Monument. Luckily the ground was smooth stone so I kind of just slid, with just a bit of a scrape and bruise on my knee. Another reason to run in pants!

I finished perfectly at my lunch location of choice.

And out of nowhere, I had just completed my best ever 12 mile training run.

I never really felt like death, and my legs just locked into a rhythm. Hopefully this bodes well for PRing my race! I finished feeling good. And hungry. Definitely an improvement from last week when I just felt kind of gross.

I finished at The Protein Bar, and got a chocolate protein shake and a BBQ chicken “bar-rito” with avocado.

It has quinoa, not rice! So delicious. I’m getting hungry again just thinking about it. Or maybe that’s because I ran 12 miles? I honestly think the 11 mile run the week prior in my training plan is one of the worst-or at least it typically has been in my training! I get locked in a bit more by the time I hit the 12 miler. Also-totally random but on the way back I ran into a friend from school on the street who lives in DC!

On my way back, I decided to check one item off my DC dessert bucket list. Chocolate cream cheese muffin from a nearby coffee shop. It was kind of like marble creed/cream cheese. My weakness. So good. I actually had a chocolate muffin the night before the big run, and I think the carb loading helped.

After cleaning myself up a lot, I met up with a friend for frozen yogurt. I wasn’t exactly feeling it after the muffin, so I just got tart with fruit.

We walked around the National Mall and Capital Building a bit, and then found the Supreme Court!

Take note of the compression socks. Those things are seriously magic.

On my way home, I stopped for a salad-the same one as the other day. It was delicious-feta, watermelon, chicken, etc.

Aaand now I know I’m going to sleep well tonight. I felt so much better all day today than after my last long run! But I am certainly going to sleep well tonight…

What is your worst run of training?

Peak Week

Date: August 13, 2014

Author: astottler

Categories: Uncategorized

So…one of the reasons for my absence? It’s peak week! Of my half marathon training! Not sure if anyone else actually calls it that, but this week is my heaviest week of running, with the training plan telling me to do 4,6,4, 12. Last week was pretty heavy as well-4,5,4,11. Sooo it’s sort of been knocking me out! That being said, let’s talk about some of my noteworthy workouts from the past week!

Thursday(last week)-run club workout. There was a sub leading it, and she planned out a route right through downtown. As a result, about halfway through (maybe less) we started getting stuck at every. single. light. Which I personally welcomed because I was casually dying. However, what this meant to my companions was that we should sprint the distances between the lights. Dying.

Friday-rowing workout at the gym+abs in the morning-nothing too crazy, just 4 sets of 5 minutes on the erg plus about 10 minutes of abs. To be honest it was an excuse to use the super fancy showers at my gym…seriously, they are amazing.

That evening was Crossfit-Death by Slamballs. This was a 15 minute AMRAP, with every minute starting with 3 burpees, and then 1 slam ball, then 2 slam balls,3,4,5, etc, increasing by one every minute so that the last minute you do 3 burps plus 15 slam balls. If you fail to complete the slam balls, you “die.” Somehow, I “lived.” But barely. Ugh, in the last round I sort of wished I had died earlier! I used a 30# slam ball.

Later that evening, since it was Friday night, I was asking around Georgetown and stopped by the Reebok store. They had a promotion that if you do 20 burpees, you get 20% off. Uhm, yes! I ALMOST got some beautiful turquoise Nano 4.0s but they didn’t have my size. Probably just as well though, because I think I like my 2.0s more-they just fit my feet better! I did however, get this shirt (putting burpee count for the day at 65 if you’re counting):

Saturday: Crossfit-I haven’t gone on a Saturday in forever, and I wanted to work on handstands since I”m getting close! We also did snatches. The WOD was a fun one-sprints in the form of Cops and Robbers (basically tag). It was only 10 sprints, but I definitely felt it the next day…which was…

Sunday-11 miles! This was a pretty uneventful run. I incorporated lots of hills in the first couple of miles, and the end was awful because I messed up my complicated planned route a bit so I got back to near the start at about a mile short, so I had to run in circles for a mile. Which I hate doing-I like pure out and backs. Plus I was dying at that point and contemplated finishing at 10+ but I did it. The best moment though was finishing at the Georgetown waterfront where there was this fountain/sprinkler thing that kids were playing in in their bathings suits. I stuck my head in and it was the best thing ever.

The issue was that after my run I felt really…uncomfortable. I don’t know, not bad, just weird. I walked to a cafe to get some food (and lots of water) into me. I sat at the cafe briefly contemplating whether I was going to pass out, and then realized I was being ridiculous and paranoid. Does anyone else do that-they feel slightly off and then it freaks them out? Anyways, I think the problem may have been lack of electrolytes. It was pretty warm, and while the heat didn’t really bother me, I sweated quite a bit. Given all my races are in San Francisco and I train by the bay, I’m not used to this kind of thing! I think I’m going to try and get salted goo for this week’s run, or carry coconut water or something.

Monday: Crossfit-Not ideal after a long run, but I felt decent and didn’t want to miss squat day.

Tuesday: Rest/yoga. My legs were kind of beat up, and my hamstrings were tight, so this was perfect. It was power yoga in a warm room (~80?), but it wasn’t too intense and my hamstrings got a great stretch.

Wednesday-legs felt restored for my morning 6 miler! Uneventful-I ran to the Lincoln Memorial which I can only do on longer runs now because I live further, and almost swallowed about 50 gnats at the reflecting pool.

And that’s what you missed! I promise to try and be more consistent-but after my 11 miler I lay on my bed not moving for a solid 3 hours. It knocked me out!

Also-I’ve been making an effort to tweet more, so feel free to follow me there!

How do you handle the heat?

Yoga Wednesday

Date: July 22, 2014

Author: astottler

Categories: Uncategorized

This title is a bit deceptive, seeing as the yoga actually happened on Monday and Tuesday, but we’ll get there!

Monday and Tuesday mornings both started out with the same breakfast-banana custard with blueberries!

I used the recipe for Boston Cream Pie filling, and subbed bananas in for the sugar. This was good but would have been better if I had modified it with low fat or fat free milk because it’s pretty rich! Good, but not great.

Lunches were also the same. Cumin roasted cauliflower and a green bean salad.

The green bean salad had a balsamic dressing with sunflower seeds and dried cranberries.

Plus some yogurt because otherwise this would hold me over for about 2 seconds. The thing about plain, full fat Greek yogurt is that it’s so thick. My experience eating it was a combination of really liking it and trying to choke it down. Beautiful.

On the workout front, Monday night I went to Crossfit and PRed my front squat! Not a huge PR, but I don’t have my lifting shoes with me this summer which help a ton, so I know if I had them I could have lifted more! Also, I love that we have a PR gong at this Crossfit. I’m going to need to take that idea back home to my Crossfit box there!

The WOD was a quick one:

21-15-9-15-21

Heavy kettle bell swings (I used 53#) and wall ball sit ups (throw the ball against the wall while doing a sit up). I finished in 7:42. After class, I did a couple of sets of single leg RDLs in an effort to strengthen my hamstrings-NOT a night before running! Plus, it was the perfect time killer before a much needed yoga class. This class was great-it was subbed by a girl in my Crossfit classes, and it was the best class I’ve been to in a long time. I left feeling awesome, and my calves were noticeably looser today, hence the need to do yoga.

Tuesday morning, I did a quick Nike Training Club app workout. Unfortunately, the end was kind of disjointed because my WiFi cut me off and it cut out.

Tuesday evening was a highlight if the week for me. I wanted to do something explorer-y, and after much deliberation, I decided to try out a yoga class in Alexandria, mostly so I could spend some time wandering the streets there.

The yoga studio was a 15 minute walk from the Metro, and I had some time to kill before class. When I saw a cupcake shop, I had to try it. You know, “research.”

It was definitely a good cupcake. A solid effort, but not the best ever. I did appreciate the dark chocolate cake part though. The good news is I happened across another cupcake place that I think is supposed to be THE ONE. But I was already a cupcake in at that point!

I had just enough time to make it down to the water.

Alexandria is an adorable town, and I think it would be just perfect in the fall. I’m really disappointed that I am missing fall in DC!

Finally, it was yoga time!

The class was called “Core and Stretch.” I didn’t love the class-it wasn’t a bad class, but like I’ve said before, I’m much more of a power yoga person. Still though, it was a good experience. I loved the studio.

Afterwards, on the way back to the Metro, I grabbed dinner. It ended up being my first sit down dinner by myself! Granted, the restaurant was a bakery type of place and I didn’t realize it was the type of place where you get seated, but it was fine. And I had a delicious turkey and avocado tartine (basically a fancy open faced sandwich.)

And I’ll leave you with that beautiful image!

Fitness as of Late and I Made a Casserole

Date: July 19, 2014

Author: astottler

Categories: Uncategorized

Happy weekend!

I wanted to talk a bit about fitness as of late, more exploring DC, and the big milestone in my life.

Wednesday I went to Crossfit and worked on cleans-as I already stated. I did some single leg RDLs after. Not a lot, and not heavy. But my legs were SOOOORE. Plus I was really sore from all the cleans. But holy hamstrings. Whew. I decided that my hamstrings have gotten weak and inflexible so I’m going to tack some single leg RDLs on the end of my workout every week or so. But not right before run club…

Lucky for me, run club was easy on Thursday. The fast people weren’t there, so we just did a basic 3 mile route at a reasonable place. Super easy.

Friday morning, I had a 4 miler at an early hour. I was taking it easy, but my taking it easy this week was faster than my taking it easy last week, so that’s always good to see! Getting faster!

Friday evening was Crossfit. We did bench presses and negative chin ups. Despite doing bench press most weeks since I’ve been here, I can probably still count on one hand the number of times I’ve bench pressed. For some reason it was just one of those things I almost never did, so I’m sore from that!

Saturday morning I went to another OutRun. This week was the same instructor as the first time I went, and it was a much faster pace than last week’s OutRun! Lots and lots of hills too-I guess I don’t have to worry about the SF hills for my half!

This afternoon, I went to a big mall to get my iPod fixed. I dropped it on an early morning groggy run and jammed the power button down. I had to exchange it, but I’m happy I got the same model-I like that it has a clip!

Afterwards, I stopped at Arlington Cemetery on the way back.

It was so peaceful and quiet there. I don’t think I can accurately portray the sense of respect and honor, so I’m not going to try.

I walked up high onto the hill, with an amazing view of the whole city. I sat there for a while, just looking down on everything. It’s amazing to me how much I’ve fallen in love with this city in such a short time.

On a much lighter note, my milestone is that I’ve officially made a casserole. That makes me officially old.

It has quinoa, spinach, corn, milk, and various types of cheese.

It was good but not great.

Then again, I just threw things together so I had no idea what to expect! Also make note of my loaf pan-aka the only pan I have.

Have you ever made a casserole? How did it turn out?

I Don’t Understand the Cupcake Craze

Date: July 12, 2014

Author: astottler

Categories: Uncategorized

Hello everyone!

This morning, I went to another OutRun!

I fueled up beforehand with some banana-oatmeal balls and blueberries.

The workout was fun-it was in a different place this time, and included plenty of hills, including trail running. I generally hate trail running-although to be fair I now have a good excuse for hating it. I have foot issues that are worse on trails-and the foot doctor even confirmed it. Not sure if I ever talked about this specifically but all the pain and numbness I talk about in my feet on long runs is apparently something called a neuroma, which is scar tissue build up on/around the nerve. This is probably from years of bruised feet when I played softball and had the cleats stick up through the shoe into my foot. Anyways-the foot thing isn’t an issue on shorter runs anyways!

I only wiped out on the trail once! By some miracle I landed perfectly, without a scratch. This OutRun was-I guess I would say-an easier workout than the last one. It was a larger group, so there was more pace differential so I didn’t feel like I was pushing the pace much. However, I’ve logged a lot of miles this week-kind of out of nowhere-so my legs were dragging a bit. I was especially worried about my calves. They were super tight, and my left one wasn’t feeling that great, so I kept a close eye on it. Not sure if my “long run” (5 miles) is going to happen tomorrow though, just as a precaution. I’ll play it by ear, but it is definitely not worth it to push myself and get hurt 2 weeks into training. I’m currently wearing compression socks, hoping they work their magic!

My running for the week was as follows:

Mon-off

Tues-3 mile training run

Weds-November Project+running there and back, so ~3 miles?

Thurs-Run Club. Between 3-4?

Friday-4 mile training run+maybe a mile or so at Crossfit?

Saturday-OutRun, about 4 miles

Sunday- (5 miles)

While the mileage isn’t that high, it’s much more than I’ve been running lately. The thing is, I don’t know what to cut out! It’s definitely something to figure out, especially as the long runs get longer.

After the workout, I decided to try my luck at Georgetown Cupcake. The line is always INSANE there, so I was hoping that before 11am, it would be reasonable! It was better, but it was still a wait, and I ran out of water so I was SO thirsty! I bought 2 bottles of water there. Worth every penny.

I had a lava fudge cupcake.

It was a chocolate base with cream cheese frosting and fudge sauce on top.

It was good, and the fudge on top was definitely a nice touch. I don’t get the gourmet cupcake trend though, now that I’ve had a few of the “best” places. It’s good, don’t get me wrong, but I could make the same thing, or better, myself at home! Sure, it wouldn’t look as nice, but that’s really not the important part! I’m much more on-board the gourmet ice cream trend that seems to be sweeping the San Francisco Bay Area. How am I going to make liquid nitrogen ice cream at home?? (Wait-new life goal!)

So while this famous cupcake was good, I won’t wait in line for another!

Since I ate a pre-lunch cupcake, I decided I should get some veggies in my system. I happened to pass a SweetGreens-they’re seriously everywhere! I got the seasonal salad, which has peaches, goat cheese, basil, and balsamic. I added chicken.

I really liked the basil in this. It was such a nice touch that gave the salad a whole summer-y feel.

After lunch, I walked around Georgetown a bit, and then walked home.

My afternoon has been really low key. I decided to save the exciting things for tomorrow. I’m meeting up with some people to watch the game, and depending on if I’m running or not, I might hit up a Smithsonian.

For snack, I had some leftover brussels sprouts. They were a little firmer than I would have liked, so I heated them up in the microwave liberally to cook them a bit more. I then topped them with smoked gouda. Delicious.

Since I ate plenty of veggies in my snack (that bowl x2 or 3), I opted for a simple dinner of an egg and some very egg heavy chocolate chip pancakes.

They came out super dense, and not the most amazing things ever, but it got the job done!

Have a fantastic rest of your weekend!