I’M HOME!! After a weekend of running and talking about running I am feeling so motivated and inspired to get out there and work hard!
PS the kids were clearly excited to see me when I got home;)
Finally they woke up and were excited though. Bad news though, Andrew has the flu, I dropped our brand new camera and now we need a new lens. So those are fun things.
My last run before showering and heading to the airport was with Gina! She has done the Wasatch 100 (100 miles with crazy ups and downs…WOW). She is just amazing in every way. We ran on some trails by the water and we didn’t even get lost—> success!
I am having a hard time figuring out how to share everything I learned this last weekend but let’s just go ahead and try:)
1. NUTRITION! This session with Dr. Kyle Pfaffenbach (the Brooks Beasts nutritionist) was amazing. I wish I could remember each word he said but one thing he really talked about is how EACH BODY is unique from a nutritional standpoint. The human body is very complicated. We all have different responses to exercise and nutrition. The real question (instead of what is the best diet for health and performance) is how do we embrace our uniqueness and find a dietary approach for our own health and performance.
A few of his points regarding how our nutrition and performance work together:
*Accept that diet and exercise go together and that you can’t outrun a bad diet (dang it;)
*Focus on what you can control (not the things you can’t like age, medications, genetics, hormones, insulin resistance/sensitivity, economics, changing food supply etc)… focus on the things like behaviors and diet composition.
*Become actively engaged with your approach to diet and monitor it’s effect on training. Get in touch with your body and the foods you are eating.
*Establish a starting point and experiment to find an approach that is right for you. Diet, like training, is always a work in progress.
*A great recovery fuel that he recommended for us (within 15-30 minutes of finishing a workout) was Bobs Redmill Whey Protein mixed with chocolate almond milk. Whey protein is the fastest absorbed protein which is why he recommends that and Bobs Redmill has nothing but the Whey Protein in it. He also reminded us that EVERY run needs recovery fuel, easy runs require adaptations too so fuel well after every type of run. The Brooks Beasts finish workouts and have a 3:1 ratio of simple carbs to whey protein. They usually mix their whey protein with gatorade because both of those things are absorbed really fast.
*Omega 3 is great for anti-inflammatory effects (for low level inflammation)… aka beneficial for recovery for runners! I’m going to start back up on this!
He showed us a worksheet that can help us to figure out how much of each macronutrient we may need (PLEASE NOTE THE DISCLAIMER THOUGH… each body is different and this is just shown as a guide for where he usually starts with an athlete).
2. ALTITUDE!!! The Beasts do altitude training for about 6-7 weeks but results are shown from training at altitude from 19-20 days! They recommend taking an iron supplement when you are doing this and to take the first few days at altitude easy. The Brooks Beasts talked a lot about how they adjust their paces for the altitude and how hard it is for them at the beginning, loved seeing how real they are and how they all struggle with the same things that we do (they are just faster than bullets).
Training at altitude brings an increase in red blood cell mass which is what then carries the oxygen to our muscles. They said it is even better for performance to live high (6500 feet is optimal) and train lower. The Brooks Beast house was even higher up in the hills and they drove down in elevation (still 5300 feet) to do their workouts. The best performance occurs for these athletes in races that are 10-17 days after they come back to sea level.
What do you do if you have a race that is at a higher altitude than what your body is used to? Get in and get out or get there a week or so earlier to adjust. If you get in to where your race is within 48 hours of the start you should be good to go. They also told us to really experiment with it… don’t just dive into it. Altitude affects people differently so play around with it if you can before going crazy at altitude. Also, he talked a bit about those altitude masks… he said they don’t do the job as far as changing/adapting your red blood cells/hemoglobin etc. but they can help you learn to improve your control of breathing. But the altitude masks do not do the same thing as training at altitude.
3. There is less oxygen (which our muscles NEED while running) available at altitude and some normal side effects from going up to altitude (and training there)—> increased ventilation, shortness of breath, awakening at night, increased urination, anxiety (and gorgeous views… I added that one). Take caution when you are dehydrated, fatigue or weak, dizzy or having a hard time sleeping. Seek medical attention if you are having confused thoughts, loss of coordination, difficulty understanding or listening, vision disturbances, extreme fatigue, breathlessness at rest, fast shallow breathing.
Altitude training is no joke. I think I drank water the entire weekend non-stop and I’m already from a higher elevation!
4. Runners make the best friends. I was able to catch up with these girls (Ashley, Tina, Kristen, Jesica, Emily, Lora, Meghann and Anne) and meet so many more amazing friends. I swear the talks I have with people while running are some of my favorites ever. I think we are all just more open about things more while out on the run and there are no distractions like cell phones taking away from the conversation.
5. Running in spikes is REALLY DIFFERENT. I did the track workout in my Launch 4s which worked perfectly (seriously, they are the perfect fast trainer in my opinion) and then at the end did some strides with some spikes. My first time ever wearing them and I was positive I was going to trip and by the end I started to figure them out a bit. These Brooks Beasts are absolutely amazing (and so friendly… they made us feel cool even though they are all our heroes ha).
6. Coach Danny (the Brooks Beasts pro’s coach) told us to do something that I LOVED… he doesn’t look at his phone for the first 30 minutes after he finishes his workout and he has his athletes do the same. He wants to take that time to really think about the run. How did it go? What felt good and what didn’t? What went right, what didn’t? So instead of getting on my phone and scrolling after a run, I want to take some time to really go through how everything went so that I can get to know myself better and really figure out what works best for me.
7. The 10%. Something that I’m not great at but it sure makes a big difference in our running. Coach Danny asked if we are taking preventative measures each day? Are we? Let’s do it. Not only will it make us less likely to be injured but our times will sure get faster!
8. I learned that dogs do a really great job working at the front desk of a hotel.
9. Coach Danny gave an incredible presentation. He talked all about his philosophy for coaching and it was so helpful for me as I am on my way to coaching too.
A true coach develops the athlete. <— LOVE that.
10. The Brooks Beasts have a lot of fun. They are some of the best runners in the world and they have a blast doing it.
On Friday we had a killer workout. Between the heat (80 degrees and the sun just two inches from your face;) and some added elevation (for me it wasn’t too big of a change but it sure was for those coming from sea level etc) it was rough. I had that fun cotton mouth feeling but LOVED being on a track again with so many amazing people. Fun fact: I will never wear capris again above the temperature of 40 degrees. Not my best move on Friday.
The workout we did is below! For my 3 minute intervals the pace was 6:24, 6:10 and 5:56 and for the 200 meters I was between a 5:15- 5:30 pace per mile.
The Beasts had us do a warm-up before the workout and this is what it looked like. They are all about getting your muscles activated and working before going into a workout. Note to self… get back in the habit of doing this. This is a screenshot from their phone of the different things they do for this workout to warm-up! Lots to do before the actually run starts!
Back to some good training again! This is what last week looked like!
Monday: 4 miles on the hotel treadmill @ 8:34 average pace.
Tuesday: 10.44 miles total with middle 8 miles @ 6:48 average pace.
Wednesday: 8 miles @ 8:55 average.
Thursday: 9.25 miles on the trails @ 9:12 average pace.
Friday: 4.5ish miles at the track with some SPEED intervals.
Saturday: 6 miles on the trails (I don’t know pace for my Saturday and Sunday runs since we stopped a bajillion times for pictures and I didn’t stop my watch. !
Sunday: 6.4 miles!
48.5ish miles for the week!! Ready to get back to my weekly rest day and a race in 1.8 weeks wahoo!
Last night we celebrated my mom’s bday with some chocolate cake. It was delicious.
What was your mileage last week? What was your best run or hardest run?
Last running related fact or experience you have learned?
What preventative measure(s) do you take each week with your running?
What was your weekend highlight?