5k Friday: Your 12 Week 5k Training Program, Week 9

Run a 5k 8Your 12 Week 5k Training Program, Week 9

By the end of week eight, you ran 23 minutes straight. Nice job! This week we’re going to add to that total. We’re also adding an optional speed workout. Just as your body makes adaptations to running (increased endurance, better aerobic fitness, structural changes to your bones, joints and soft tissue), speed work improves the way your body processes oxygen, and increases your stamina by raising the lactate threshold, that point at which your body has built up lactic acid and needs to slow down. (Missed week one? Click here to get started!)

This week will start off by repeating your 23 minute run from last week. In addition to your three key workouts, you may add the optional speed workout. If you choose not to do so, just do the active recovery workout.

Remember, all workouts start with an 8-10 minute brisk warm-up walk. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

Run_a_5K_Program.JPGDay One: After your warm up, run for 23 minutes. Cool down, stretch ice.

Day Two: Active recovery. After your warm up, run for 10 minutes. Walk for 30 seconds. Repeat. Cool Down and stretch. Optional Speed Work: Warm up, then run for two minutes at your normal pace. For the next minute pick up the pace (think effort level of about 8-9 on a scale of 10). Slow down to your normal pace for two minutes. Repeat four more time (a total of five fast intervals). Cool down and stretch.

Day Three: Warm up, Run for 12 minutes. Walk for one minute. Run for 12 minutes. Walk for one minute. Run for three minutes, then cool down.

Day Four: Rest.

Day Five: Warm up, then run for 26 minutes. Cool down, stretch, etc.

Day Six: (Optional) Active Recovery. Warm up, run for 18 minutes. Walk for one minute, then run for three more minutes.

Day Seven: Rest.

Getting Faster

Getting_Faster.JPGRefer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. You can keep it at that or add another half mile. To add a little mileage to your week, add a half mile to one of your other runs (not the speed workouts).

The Interval Workout: We’re pushing it a little bit this week. Mile repeats. Four times around the track. They should be run at about your 5K pace (about 90-95% of VO2Max). Recover by jogging or walking 400 meters. Repeat two more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: On the road for this workout. After your one mile easy warm up, run two miles at slightly less that your 5k pace (about 85-90% of your maximal effort). Cool down by jogging a half mile, and finish with a stretch.

Getting_Faster.JPGRemember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Week nine is complete. Just think, just three weeks until your race! See you next week!

The Best Smoothie. Ever. Truly.

I really suck at food photography. I mean, this really is the best smoothie ever, and yet after multiple attempts I can’t capture that yumminess in a picture. I’m still working on it, the photography that is, but for now, just enjoy the recipe.

I was recently challenged to enter a Smoothie Recipe contest by Sunwarrior. They sent me a few samples of their products, including both vanilla and chocolate protein powder. I had fun creating variations on my usual smoothies, using both the classic and warrior blend vanilla powder. I made a great recovery smoothie, using the Warrior blend vanilla, Immune Shield, fresh berries, spirulina, almond milk, ginger, apple, and banana. It was delicious.

Recovery Smoothie 3

Then I needed to figure out how to use the chocolate Sunwarrior. Although I love chocolate, the idea never appealed to me for my smoothie. But I decided to get my creative juices flowing and see what I could come up with. I think you’ll agree that this just may be the Best. Smoothie. Ever.

Berry Peanut Butter Cup Protein Smoothie

Berry Peanut Butter Cup 5

As the commercials have told us, chocolate and peanut butter are made for each other (though if you don’t eat peanuts you can easily substitute another type of nut butter). This smoothie tastes like the most decadent of milkshakes, but it is full of the nutrients of fresh fruit, plant based protein, and pure peanut butter.

Ingredients

2 Bananas
1 cup non-dairy milk (I used cashew because I love its richness)
6 ounces vanilla coconut milk yogurt
1 scoop Sunwarrior Warrior Blend chocolate protein powder
1 heaping tablespoon peanut butter
1 cup frozen mixed berries (mine were strawberries, blueberries, blackberries, and raspberries)

Place all the ingredients into a blender and blend until smooth.

Berry Peanut Butter Cup 3

But now, I had a problem. I had used up the chocolate samples that Sunwarrior had sent me, and all I had was my own tub of vanilla. I needed to make this smoothie again (if only because my husband didn’t get to try it the first time and I knew that he’d love it). That and it is my new obsession favorite. This was easy as it turned out. I simply used a scoop of the vanilla Warrior Blend protein powder and added a tablespoon of unsweetened cocoa powder. Everything else remained the same. It was a winner!

Sun Warrior 2

Now, you can help make me a winner too. Entries are judged based on a variety of things, including comments on this post, likes on my Instagram post, and retweets of the link above. If you like chocolate, please vote for me in one (or more) of these ways. If you don’t like chocolate, maybe you’ll do it because you like me?

Berry RecipeWhat’s in your favorite smoothie?

Weekly Recap: SLO Marathon Training & Yoga

This whole work thing is taking its toll on my marathon training.

SLO Marathon Training, Week 7

While I’m happy overall with how my training is going, I still keep having to cut some of my weekday morning runs short because, well, money. If I have a client that wants to see me at 7:00 in the morning (or even 6:00, but that hasn’t happened yet), I really need to take them. Because in about three months they’ll be gone for the summer. It’s called making hay while the sun shines.

So, while I’m getting in the runs, they are shorter than I have on my schedule. In the coming week I’m going to work on getting out a little earlier, but I don’t like to go too early because I’m running by myself and, well, I’m scared of the dark. Here’s why…

This was a cutback week though, with my long run scheduled for 10 miles with five at marathon pace. That went well, though I did four at MP pace instead of five. I was running with my neighbor Christina, who is a new runner, but tough as nails. She did the whole run with me and kept me going during the faster parts. She even challenged me as we approached the end to pick it up to the corner. Bitch! I keep reminding myself she’s young enough to be my daughter. That helps.

run 3The picture above is from a couple weeks ago. Same crew though. Alan was with us but he had a steady pace 10 mile run on his schedule.

Here’s my post-run selfie. Mostly because I like taking pictures of our wind-kitties.

Run2

So I ran four times, 19 miles total. I’m still not happy with my total weekly mileage, but I’ll be working on that this week. I started off this week with a three mile run, and I managed eight 1/4 mile intervals, so I’m pretty happy with that.

The countdown to the SLO Marathon is on! Two months from today! Yikes, better get going. I have a 16 miles run on the schedule for the weekend, which is good, but I think the key is to get in my mid-week mileage.

By the way, the price will be going up on February 28, so if you’re planning to join me in San Luis Obispo on April 23 now is the time to register! You can save an extra $10 with my code WOODAMB. Do it!

slo

Take the Leap Challenge

At least my yoga is going well. I have managed to practice a little yoga every day since February 2. I haven’t made it to as many classes as I’d like, but I’ll do a few sun salutations to warm up, some hip opening and hamstring stretching poses to cool down, and take the time daily for a pose-of-the-day.

We working on a warrior series this week. Here are my first three days:

Week 3Warrior I

Humble WarriorHumble Warrior

Warrior 2

Warrior II

I’m so happy with this Take the Leap Challenge with prAna and Sweat Pink. The support of the other participants is amazing, and I love working with prAna. Not only do they make amazing clothing, but they care about creating a lifestyle of sustainability, kindness, and focus. My goal, once the challenge is over, is to continue on with my practice, maybe not daily, but several times a week. Yoga is good for my soul.

Random Stuff: Movies & #Vegan Food

Alan and I went to see McFarland, USA on Saturday. In a nutshell, we loved it! As a cross country coach I appreciated everything about the story of how running (and a good coach) helped to change the lives of the children of migrant workers in Central California in 1987. It was based on a true story, so even though it seemed a little formulaic, I didn’t care. I believe in the power of running and high school sports to help develop successful and confident adults.

We headed to lunch at Whole Foods on Sunday. We had their vegan Artisanal Cheese platter again. It was so good! And we shared the Taro Burger. Sadly, they no longer have the Jackfruit Crab Cakes on the menu {sad face}, but we did enjoy our meal.

lunchI also cooked up a great Tofu Scramble this week. In fact I’m still enjoying the leftovers!

Tofu ScrambleHave you seen McFarland, USA? What did you think? How was your training week? Any events, races, or great meals? Share!

The Training Begins: Immune Support for the Long Run

This shop has been compensated by Collective Bias and its Advertiser. All thoughts and opinions are mine and mine alone and should not be construed as medical advice. #24HourEsterC #CollectiveBias

As I mentioned in my 2015 Running Goals post, I will be training for my 37th marathon this year. Just think of that for a moment. Since my first marathon in 1996 I have raced almost 970 miles. Of course it’s during the training itself that the miles really add up. Just consider that to train for one marathon I would probably run around 500 miles. So the marathon training itself comes in at 18,500 miles. Wow! I even shocked myself!

Ester C 6

All that running takes its toll. I’m not talking about injuries here, I’m talking about the impact on my health. There is some evidence that sustained, higher intensity exercise can have an impact on your immune system. While this is probably not dangerous, the fact is that there a small, but measurable drop in immune function during intense training.

And I plan to train intensely. When I ran my 36th marathon last year my training was insufficient, and it showed, not only in my race time, but in how I felt during the race. Yes, Alan and I had a lot of fun, we rocked and rolled through 26.2 miles. But, I decided that if I’m going to do this again I want to do it right. Which means running more and longer distance, increased intensity in my workouts, and just running more frequently.

In addition to the strain on the immune system during training, the first few days post-marathon are even tougher. Immune function can be impacted for up to three days after running a marathon.

So, what’s a runner to do if they want to train hard? Here are a few suggestions that can help you support your immune system while training for a marathon (or any type of intense training).

  1. Get enough sleep. Lack of sleep negatively affects the immune system.
  2. Avoid overtraining and get enough rest. With intense training you can reach a point of diminishing returns. If you don’t get adequate rest between workouts, you set yourself up for injury, undermine your own training, and strain your immune system.
  3. Eat a healthy diet. Make sure that you are eating adequate calories to support your training, and eat a well-rounded diet with a lot of vegetables, fruits, lean protein, and healthy fats.
  4. Consider a vitamin C supplement. A vitamin C supplement, such as Ester-C®, provides around-the-clock immune system support.

 

I try to follow all four of my own suggestions to provide immune support during marathon training (and year round, really).  As a result, I feel confident that I am following a healthy path to my marathon.

Ester CAs part of this campaign I headed to Walmart to purchase my Ester-C®, which, while located in the vitamin aisle was not with the other vitamin C brands. Because we were in the area, we went to the brand new Walmart in Indio. It was laid out pretty much like my neighborhood store, so I had no problem finding what I was looking for. And the Ester-C® is on Rollback at Walmart too.

Why Ester-C®? The Better Vitamin C®. Ester-C® is a unique, exclusive form of Vitamin C designed to stay in your white blood cells for up to 24-hours, providing you with around-the-clock immune system support. It is non-acidic, which is helpful for people who have stomach problems when taking regular vitamin C. It is designed to get into your white blood cells, and provides anti-oxidant support to help neutralize cell-damaging free radicals.

Ester C 2

I feel confident that by following the steps above that I am doing everything I can to support my immune system during my marathon training (and beyond).

For more information on Ester-C® check out their website, Facebook page, or follow them on Twitter.

Ester C 4

How do you support your immune system?

Ester C Bottom Disclosure

 

Saturday Shares

Just a few things to share for Saturday!

The SLO Marathon: The price goes up on February 28!

SLO Marathon

Now is the time to register for the SLO Marathon before the price goes up on February 28! Also, if you want your name on your bib, the deadline is March 2. Come run with me on April 23! Remember you can still use the code WOODAMB to save $10 on registration!

 

Take the Leap/Bringing Yoga Back Challenges

The 12 days of #BringingYogaBack with prAna is over (though the 30 day #TaketheLeap challenge continues through March 8). It was a lot of fun to try some challenging (to me) poses over the 12 days. Here are a few of my favorites:

TadasanaThis may be my favorite selfie of all time. Photo bombed by a cat!

Down Dog

Low Lunge

lizard

One Legged Dog

Wild Thing

CrowOkay, crow pose was not one of the #BringingYogaBack poses. I just get pretty proud of myself when I can hold it long enough to get a picture.

Save Money on YogaDownload.com

Do you want to practice yoga at home but need some guidance? I know from experience that YogaDownload.com has excellent instruction, choices of videos or audios, and a huge variety of yoga classes. I’ve been a member for several years and now I’m also an affiliate.

I talk about YogaDownload.com​ a lot because it is my favorite online yoga service.  Here is a Groupon​ to save $60 on an annual membership. It’s usually $90 and you can get it for $29! There is also a shorter term option. I bought one myself because my membership is up for renewal next week (perfect timing). Disclosure: This is not my regular affiliate link but I can earn an extra $12 back from Groupon if you use this link to purchase.

Saturday Shares. Favorites from the week:

Why I Run. No, this isn’t my post from a few days ago. Angela and I actually wrote a post and published on the same day. Similar, but different. Check it out.

11 Ways to Manage Stress and Feeling Overwhelmed. While my stress level is much lower than it was a few months ago, I was interested to see Christine’s suggestions for reducing stress.

Cross Training for Runners. If you’re a runner, you know you should cross train. Here are some great tips from Amanda.

15 Common Running Mistakes to Avoid. We’ve all made some (or all) of these, but it is still interesting (and informative) to know what we shouldn’t be doing.

Crawling to the Finish Line: Heroic or Stupid? I actually had a client tell me this story (so uninformed!). Amanda asks an interesting question.

Positioning Your Blog to Charge Higher Prices. Blog school just started last Monday, but even if you didn’t sign up Rita’s blog has so much great information.

Do the Things that make your Heart Race. Just the title of Lisa’s post makes me smile (and curious).

Vegetarian Pad Thai. Tina (along with Deborah) has been doing a Meatless Monday linkup for a few months. I haven’t posted many recipes lately, but I love checking in (especially when the recipe is vegan, as is this one).

Any fun plans for the weekend? Have you read (or written) any great posts this week to share?

5k Friday: Your 12 Week 5k Training Program, Week 8

Run a 5k 8Your 12 Week 5k Training Program, Week 8

By the end of week seven, you were running 20 minutes without stopping. Just think about that for a moment. You’re a runner! This week we will build on that, by increasing the time/distance. Remember to take a body check from time to time. Shin pain in particular, can plague new runners. We’ve taken it pretty slow in order to avoid injuries, but be sure to use ice as prescribed and if something hurts a little, take an extra day or two off. (Did you miss week one? Click here.)

This week you will start where you left off, with a 20 minute run. By the end of the week you will add several minutes onto that. Like the other weeks you will have three key workouts with two other easy days (one of which is optional). Don’t forget your stretching!

Remember, all workouts start with an 8-10 minute brisk warm-up walk. On your rest days, feel free to do some strength training, yoga, Pilates, etc.

Day One: After your warm up, run for 20 minutes. Cool down, stretch ice.

Day Two: Active recovery. After your warm up, run for 8 minutes. Walk for 30 seconds. Repeat. Cool Down and stretch.

Day Three: Warm up, Run for 10 minutes. Walk for one minute. Run for 10 minutes. Walk for run minute. Run for three minutes, then cool down.

Day Four: Rest.

Day Five: Warm up, the run for 23 minutes. Cool down, stretch, etc.

Day Six: (Optional) Active Recovery. Warm up, run for 15 minutes. Walk for one minute, then run for two more minutes.

Day Seven: Rest.

Coming next week: We will continue to add time/distance to your run, plus add an optional speed workout if you would like to get a little bit faster for your race.

Getting Faster

Getting_Faster.JPGRefer back to this post for information on whether you’re ready to add speed to your workout, how to find your goal pace, reasons for each workout as well as the first week of workouts to add to your training.

The Workouts:

The Long Run: At this point in your training, your long run should be at least six miles. You can keep it at that or add another half mile. To add a little mileage to your week, add a half mile to one of your other runs (not the speed workouts).

The Interval Workout: On the track for 800 meter repeats. After your 10 minute warm up, run 800 meters at slightly faster than your 5k pace (about 90-95% of VO2Max). Recover by jogging or walking 200 meters. Repeat five more times. Cool down by walking or jogging 400-800 meters. Stretch (and don’t forget to ice after your workout!)

The Lactate Threshold Workout: On the road for this workout. After your one mile easy warm up, run 10 minutes at slightly less that your 5k pace (about 85-90% of your maximal effort). Recover by jogging for two minutes. Repeat two more times. Cool down by jogging a half mile, and finish with a stretch.

Remember, in addition to these workouts, you can run another one-three days during the week, nice easy, shorter runs (recovery runs). A sample schedule can be found in this post.

Nice job on week eight. See you next week!