Our best attempt of a selfie after my run this morning. Knox was busy measuring things around the house but I’m glad he took a break for a picture together.
I could not believe the weather this morning. Sixty degrees on November 16th. It is supposed to get cold starting tomorrow so I made sure to soak up one of my last shorts and tank top runs of the year. I took yesterday off from running and so my legs felt pretty fresh and wanting to try another eight mile progressive run.
Splits: 7:52, 7:48, 7:31, 7:26, 7:17, 7:13, 7:08, 6:51 and an average pace of 7:24. I think one of the things I love the most about progressive runs is that it turns my run into a game. A mile beeps on my watch and for the next mile I am doing my best to go faster than I did for the previous mile. It keeps the number lover inside of my brain content for the run.
Andrew knew where I was out for my run (I drove to a flat path) so he came and found me to say hi real quick! It made me happy to see them.
PS this picture is from November 16th last year… just a little bit colder.
Just the usual morning pep talk for Beretta.
Back to the Transformers costume today. Look how handsome he is with that haircut!
After my run, Brooke did her best to show me her cat impersonations.
And I ate this in two seconds flat after finishing up my stretching/planks.
This always makes me happy to see.
The kids are in constant hide and go seek mode over here.
Brooke fell in the hallway. She had me kiss her hand better and then she went to Beretta for comfort. Beretta goes to our blankets for comfort.
Sweet potato bowls for lunch. Cooked them in the microwave and then put them in with chicken, peppers, corn and salsa (basically sweet potato nachos… we are addicted).
Last week I got to do a google hangout with Scott Jurek!!! The chat had me googling trail races in my area next spring after I got off the call with him!
One of the very most amazing things that he has done was completing The Appalachian Trail… in 46 days. 464,500 ft of elevation gain and loss…. HOLY COW! The trail goes through 14 different states too! Doing this trail is equivalent elevation wise to climbing Mt. Everest 16 times. I can’t even imagine.
I tried to take as many notes as I could while we talked with him so I could share some of his thoughts with you!
*Trail running is cross training for your running. You gain strength and power from the uphills and downhills and uneven surfaces. It is also easier on the body! Wherever you can get on dirt or green spaces or trails, do it! Even if it is just for a few miles.
*For new trail runners: If you are worried about spraining an ankle while out there on the trails then try to keep a high stride rate (85-90 strides per minute) so that you can react to changes in the trail (root, rocks etc) quickly. A high stride rate lowers your chances of falling. You can build strength in your ankles and feet by getting on a pillow or wobble board. Stand on one foot at a time for 30 seconds and balance there with your eyes closed (and increase time as you get stronger)!
*DO NOT BE AFRAID TO WALK!! Power hike.. you do not have to run the entire time.
*He is all about eating real food while he is out on his trail runs… he loves a bean and rice burrito or a sweet potato at the top of a mountain. He recommends bringing foods that you crave! He also mentioned bringing rice balls along with him which sounds like a great idea to me.
*Get spikes for your shoes if you want to keep trail running through the winter!
*Can’t make it up to the trails often and you still want to train for a trail race? Scott recommended to train on the roads like a marathoner during the week and then to hit the hills on the weekend. He also said that incline treadmill running is great for training too! He uses the roads for speed work and typical marathon training type workouts (tempo, 1000s, mile repeats, intervals etc) and then is up in the mountains for the weekend!
*Scott loves to focus on the micro goals. He told us to avoid getting bogged down by the sheer distance, focus on the manageable goals, break them down! He also recommended tuning into the present moment, focusing on our breathing technique, stride rate and to focus on all of the little things!
*He wears the Mazama (he had been wanting a lightweight trail shoes for a long time now), the Grit and Cascadias for his trail shoes (he helped develop some of these shoes and he is most proud of his help with the Cascadias).
*He loves to have an intention for each and every run. What are you offering your practice (just like they do in yoga… do this in running too:) Run for somebody that is ill, a cause, a goal, a person, a prayer etc.
*The accomplishment he is proud of the most was back in 2010. The race was a 1 mile loop for 24 hours…. he ran just over 165 loops that day and set the American record at the time. He ran for his mother, she had passed away just a few months prior.
*He has been running ultras for over 22 years now and he says he is really looking forward to some big adventure runs in 2017! He and his wife just had a baby this year!
Who has done an ultra? A trail race? Have any tips? What was your experience?
Who eats real food while they are running? Dates, sandwiches, burritos, rice balls, pb, granola bars? What do you take?
How soon after your morning run do you eat? Is it hard for you to eat right after a run?
How are you spending your Wednesday evening?