#36thMCM - the recovery post!

Wow...what a weekend. What a fast paced, emotional, rewarding weekend. I knew going into it that it would be a whirlwind but I had no idea what we really had in store and looking back on it, I don't know how I survived!

I could write a novel about the weekend and bore you to tears so instead I'll share the highs (and a couple lows) that kept the weekend exciting.

Best sign by a race fan: "Why are you guys running? It's not zombies, is it?"

Biggest smile of the weekend: The one on my face right after hearing Nate's mom say "It's really so great to have you girls as part of the family." to me and Nate's brother's girlfriend...along with the hugs and smiles between Nate's niece and I. Although I suppose the smile when I first got to see Nate was probably pretty big too! ;-)

Most surprising moment of the weekend: Spending Friday night in the emergency room....still praying and hoping that my baby sister will be better fast! (she rolled her ankle..it's not broken but she's on crutches and in lots of pain... probably because she kept standing on it and performing after she rolled it. No idea where she learned to be such a stubborn little thing!)

Coolest technology: The social media set up. Getting encouragement in responses to my auto tweets and posts about our progress was cool and it was awesome that so many of you got to see that and track us real time! My mom even actually tweeted a few times! I got to meet the guy in charge of that on my flight home and he was excited to hear how much response I got!

Least surprising moment of the weekend: I still hate miles 17 and 18. There aren't enough Twizzler bites, Jelly Belly Sport Beans, water bottles, Gatorade cups, or funny signs to convince me otherwise. *grumpy pout*

I'm now most anxious for: our race photos!! Nate's a stud so we got called out by a couple of the photogs before the race to take a couple together and I cannot wait for the post-medal pic in front of the Memorial. They need to hurry up with those again.(wow...just checked and they're posted already!!)

Best humor moment during the race: At mile 24/25ish Nate said to me "If you ask me to do this again next year, I will find a way to get deployed and have to be in Afghanistan next October."

Best humor moment after the race: Going through security, I put my medal in the bin as it went through the x-ray. The TSA officer reached in the bin after the scan to see what it was and when he asked if that meant I won I told him "No - I got that just for finishing." His response? "So ... was it hard?". The look on his face after I responded with just "I ran 26.2 miles. It wasn't easy." was priceless.

Most anticipated moment (besides the finish line and time with Nate) that exceeded every expectation: Meeting the rest of Nate's family and his brother's girlfriend. She was kind enough to let me stay with her and I have a feeling she and I will get along great! :-)


Best moment on the course (before the finish): At mile 22 (ish...I lost track) we met, for the umpteenth time during the race, a man carrying the flag all 26.2 miles he said hi and told Nate and I that he thought it was very cool that we were doing the race - every step of it - side by side. Nate thanked him for carrying the flag and his response was "I'm glad to do it...but at this point, I think it's carrying me." Wow.

Our most often spoken phrase on the course: "We've got this...you and me to this finish...whatever it takes. I'll get you there." Nate and I both said these words to each other...several times.


Most reflective moment of the weekend: Sharing with Nate all of the well wishing and congratulating texts, tweets, and posts that so many of you sent to me for us as we laid on the grass under the perfect blue sky, medals around our necks next to the Iwo Jima memorial. The Marines along the course had all been so encouraging and welcoming all day, completing the race and getting through the emotional roller coaster together that had been the previous nine hours (I sent my alarm wrong so the emotions started early for me Sunday), there next to the memorial that speaks volumes about the Marine Corps...I don't think I have ever felt so connected to Nate or myself. I'm glad we got that moment in that place to take it all in.

Finisher's medal...by far my favorite race medal!

#36thMCM - My (our) strategy

So the weekend I've been anxiously awaiting is finally here! I can't wait to run this with Nate and I hope that all runners in this incredible event have a successful and healthy run! Remember - less than 0.2% of Americans have finished a marathon so just crossing the finish line is an accomplishment in and of itself. 

The reason I titled this as "my (our) strategy" is because between Nate and I, I'm the runner. He's doing this because he's an amazing man, he knows I love running, and about 3 years ago (pre-dating) we talked about running one together. So here we are. That said, he just aims to finish. He's in incredible shape and I'm sure I'm going to hold him back. But we're going to finish this together and I'm aiming for a finish time between 5 and 5:30 - which gives us a pace of 11:27-12:33. Easy, right? 

Normally I'd just go for a simple method my dad and I developed when I first started racing...first 1/3 of the race is to get comfortable (slightly slower than goal pace), second 1/3 is to pass one person at a time, final 1/3 is to hold pace and finish strong. However, the first 8 miles of this course are hills and that can mess with your head. Not to mention this is a MARATHON we're talking about. Sane people don't run 26.2 miles for fun...no wonder my parents think I'm a masochist (in the most loving way of course!). So we need a strategy. 

A friend (and fellow #36thMCM runner) was kind enough to share the link at the bottom of this page with me and the basic strategy they recommend is this:

• Miles 1-6.5 are meant to be 15 seconds slower per mile, adding 10 seconds if going up…taking 10 off if going down. (so for us, this will be about a 12 - 12:45 pace)
• Miles 6.5 to 21 are meant to be slightly faster by 5 seconds per mile, but still add 10 seconds per mile if going up, or take 10 seconds away if going down (if there’s a sick head or tailwind, treat it like a hill!) (for us this means 11:20 - 12:20) 
• Miles 21 to finish will have you on point to make your goal finishing time…you will need to really kick it in here and do your best to stick to your pace regardless of what’s hurting! (for us: FINISH!)

So we go this. To help keep me at it, I'm dedicating certain miles to people in my life who have been cheering me on and supporting me every step of the way. 

Mile 1: Corey Queen who ran his first marathon recently and reminded me what a runner's passion is all about.

Mile 2: My parents who have always supported me no matter how many bones I broke, muscles I pulled, or tendons I tore as I chased my goals.

Mile 3: My siblings because the 3 of us have put each other through enough trials but are always there to celebrate the victories!

Mile 4: My Turbo Sisters - the 4 of us are tighter than tight, thick as thieves and Lord knows we've had some battles together over the past year. Our prayers and love have conquered it all and I know today will be no exception.

Mile 5: The rest of my extended family - the 5 of us in my immediate family always need the love and support outside that small circle. I can't imagine my life without them!

Mile 6: Nate's family - his parents, brothers, niece, and brother's girlfriend will all be there for us during race weekend. Does it get much better?

Mile 7: My lucky number has to go to my "sister" Christen. She and I share the same masochist "I love it but I hate it" relationship with a lot of things and running was our first bonding moment. She can read my mind, heart, and spirit as if they're her own....maybe they are. We often joke that The Good Lord knew one body wouldn't be able to handle everything our personality would dole out so he gave us to bodies to live life. 

Mile 8: Can't have one without the other...the other third of the Christen / Gabriella / Michelle trio is...well yeah, Michelle. We were the 3 Musketeers in high school and I'm glad that despite the moves, terrible relationships, and trials, some things never change.

Mile 9: For the "Negative Nancy"s who never have the time, energy, money (aka will power, commitment, determination) to get up and get moving. I just conquered 8 miles of hills and there is NOTHING in my genetic background that makes me a natural born athlete. Get up and go do something. As long as you have excuses, no one can help you. 

Mile 10: For all my fellow Twitter folks with whom we've been chatting about this day since we were over 100 days out from the starting gun! We got this! #36thMCM

Mile 11: For all the Facebook friends I've met through the Marine Marathon page. I've loved hearing your stories and I know we can do this!! Oorah! 

Mile 12: For the man running by my side - Nate. On race day we'll be a mere week from the 12 month mark of our relationship. Our first date is one I'll never forget and I'm blessed to feel as giddy every day as I did that first day. 

Mile 13: Halfway through and this will be a great moment to remember the race...the Marine Corps Marathon...this mile is for all of the incredible men and women - and their families - who give up so much, who make so many sacrifices to give us our freedoms too many of us take for granted. 

Mile 14: For all of my friends who have supported me during this training...whether just by commenting on a post or sending me texts on days of tough runs. I couldn't do this without you!

Mile 15: For Misty (@mistyleigh32) and her commitment to the Epilepsy Therapy Project. I've met her through Twitter and am glad for our conversations and her dedication to something that affects me so personally. To learn more about Misty or contribute to Team Epilepsy Therapy Project, please visit https://bos.etapestry.com/fundraiser/EpilepsyTherapyProject/mcm/individual.do?participationRef=3917.0.27004947. (For those of you who don't know, I've had epilepsy since I was almost 8 so to see someone running to improve the treatment means so much to me and your support of her would mean the world to me personally.)

Mile 16: For my work friends who have inspired and encouraged me whether that meant asking how my workouts went or offering to order healthier lunch for meetings to help me stay on track. Thank you!! 

Mile 17: Jay - his favorite landmark will be nearby and he has been such an incredible friend and part of my support system over the past few years. 

Mile 18: For Matthew and Felicia Taub - they always have my back and I dearly hope they know I'll always have theirs! Since before we actually met, they have encouraged me beyond belief and since meeting them, they've been incredible about keeping tabs on the progress of my goals. They are one of the most beautiful couples I could have asked to have in my life!

Mile 19: For all previous Marine Marathon finishers. If they could get through mile 19, so can we!!! 

Mile 20: This is about where I'll hit my wall so this one goes out to all of the Marine wives and girlfriends. I read a blog recently that described us as extensions of our Marines and I'll need your help to channel Nate's strength right about now. In return for that help, this mile is for you! 

Mile 21: If I'm not through the wall yet at this point, I'll gain strength from remembering all Marines, past, present, and future, during this mile. They go through so much to protect us...certainly I can run a few more miles!

Mile 22: Mile 2-2 (tu-tu?) This one is for all of those helping put Kristy and I in tu-tus by donating to Addicted2aCure's efforts to raise money for Susan G. Komen and / or participating in our Ta-Ta Tuesdays! Thank you so much! (For more info, check out http://www.facebook.com/addicted2acure) 


Mile 23: For my mom's best friend and for a wonderful family friend of ours who both recently started their battles with breast cancer. They've been on my mind every run and I doubt today will be any different...mile 22 will especially be for them. 

Mile 24: For all of my running buddies, my high school cross country coach, and for the soccer coach who dismissed me for being a girl and drove me to become a runner - this one's for you. At this point, we have just over a 5K to go and crossing that first 5K finish line was 

Mile 25: For all of the thousands of runners who will have finished by the time we hit the 25 mile marker. Congrats on a great race! Walk it off!!

Mile 26.2: Time to get to the finish line...this one is for me. Yes - I'm being selfish but let's be honest. You can have the greatest support system in the world, the most incredible people in your life, and every tool you could ever dream of, but without personal decision and commitment, all of those things mean nothing. This is for my journey, my changes, my strength, my power...this one's for me. 


All else fails, I'll just remember our old cross country cheer....The faster we run, the faster we're done!

http://www.marathonnation.us/race-execution/the-ultimate-marine-corps-marathon-pacing-plan/

The few....the proud...the mentally insane.

Runners. Yeah. We're different.

Just me and my shadow...

When you go to the gym - even if you go alone, you're surrounded by other people (usually). Exercise classes become your second family. Your spotter becomes your best friend in the gym. You even connect with people in your workout DVDs - I connected enough that Jenelle from Turbo Jam and Turbo Fire is my Beachbody coach!

But when you're a runner...especially a distance runner... suddenly your evenings are about speed and turnover workouts and Saturday mornings are longer and longer runs at the break of dawn...and it's just hard to find someone who is going to be by your side. A few weekends ago I was lucky enough to be in North Carolina with my boyfriend but he and I ran at two different paces given I was going at our intended marathon pace and he was preparing for workouts he needed to do at work that week. We'll be running a 10 mile race together in a week that will also be a nice change of pace....but for the most part, distance runners have to get used to being loners.

I can't tell you the number of people I have had say to me that they hate running for that reason - they can't spend that much time alone...they get bored...it's too far to go without having someone to distract them. Trust me, I understand those reasons and it's one of the reasons I almost always run with headphones...

Those long runs in solitude are tough but those are make runners who we are. We develop a strength and confidence in ourselves. Doesn't mean we don't need help - I know I wouldn't have finished either of my marathons so far without the help of friends (even if I did only meet the first one about a mile before my meltdown!) - it just means that we have to develop a confidence that we can do this on our own. This mentality is the trademark of a marathon runner whether they could finish in three hours or in six.

Long runs over time become a source of serenity. They go from being tedious time where nothing can distract you from your own thoughts to uninterrupted sanctuary from the craziness that is every day life. They become therapy.

I encourage you to find time that you spend only with your shadow. It may or may not be long runs. It may just be an 15 minutes in the morning with a cup of coffee as you sit on your porch before the day starts or a little time to wind down as you watch the sunset. It may be time of prayer and reflection or just listening to your own breath. We need these times to reflect and let our minds unwind to stay healthy and truly be well. This time will make you stronger - I promise - as long as you allow it. Make it a goal this week to at least 3 times before next weekend, spend time alone in a quiet way (amazing how even though I live alone, this is so hard even for me to do!). Even as we eat better, sweat more, and get addicted to those actions, our minds are pivotal in ensuring wellness and you deserve all the wellness you can get!

Monday Accountability: Marine Corps Marathon Training continues....

Last week...and the weeks before that...
....well mostly. I've been trying to stick to my plan but ...ok no excuses. I just haven't. I was trying to make up a slew of workouts but doubling and tripling my workout time has been stressful and exhausting. So I'm cutting myself some slack. Not a lot. Just enough to get myself back on track and feel good about it. Today is August 1st. A Monday. The first day of the month. I love these kinds of days...to me they're like a sign ...a good omen....an amazing time to start fresh! So that's what I'm going to do. Start fresh. I'm putting the past behind me and just sticking to the plan and doing the workout today that I scheduled for today...and same tomorrow and every day after that.

Nutrition
I'm also getting back to tracking my food. It won't be easy (especially since I'm starting off with a business trip!) but I have the myfitnesspal app working on my Blackberry and I've got friends watching me there so I know I'll stick with it! I've got my Shakeology (and a blender) packed for my trip so I can stick to my breakfasts at the very very least!

Workout plan
Monday: 20 minutes MP + ChaLEAN Extreme Push Circuit 1

Tuesday: 45 minutes cross-training

Wednesday: 60 minutes of speed training and CLX Push Circuit 2

Thursday: Rest / stretch (aka practicing my PiYo for my August 28th PiYo training!)

Friday: 40 min MP + CLX Push Circuit 3

Saturday: 90 min MP + push ups (my weakness...gah! but I've got an app)

Sunday: Rest and stretch (PiYo!)

Alright...time to get ADDICTED! How will you sweat and eat to be well this week?

Road not taken...

Unfortunately with the number of roads I have been taking lately...most of which lead out of town, my impromptu traveling has left me unprepared and as a result, I've missed a few workouts...just when I was trying to catch up. I want to make up these workouts without hurting myself so I had to spread them out some but by my calculations, I should make up all of my workouts while staying as true to my schedule as possible by the 14th of July. I know that sounds a ways away but it's important to me to cross off every single workout on my calendar so I'm going to do this! The plan I just created is below along with the list of workouts I have missed so far so you can check with me that I'm covering everything. I'll write more later this weekend but I wanted to get this up!

Happy Fourth of July!!

Workouts to do:
ChaLEAN Extreme Burn Circuit 3
30 min EZ
ChaLEAN Extreme Burn Circuit 1
60 min speed work
ChaLEAN Extreme Burn Circuit 2
30 min EZ
ChaLEAN Extreme Burn Circuit 3
6 miles MP
30 min EZ
ChaLEAN Extreme Burn Circuit 1
30 min XT
60 min speed work
ChaLEAN Extreme Burn Circuit 2
30 min EZ
ChaLEAN Extreme Burn Circuit 3
60 min MP
30 min MP
ChaLEAN Extreme Burn Circuit 1

Plan:
6/30/11
30 min XT

7/1/11
ChaLEAN Extreme Burn Circuit 3 + 30 min EZ
60 min speed work

7/2/11
ChaLEAN Extreme Burn Circuit 1 + 30 min EZ
60 min speed work

7/3/11
6 miles MP

7/4/11
ChaLEAN Extreme Burn Circuit 2 + 30 min EZ
60 min MP

7/5/11
45 min XT (usually TurboFire)
ChaLEAN Extreme Burn Circuit 3 + 30 min MP

7/6/11
60 min speed work + ChaLEAN Extreme Burn Circuit 2
30 min EZ

7/7/11
ChaLEAN Extreme Burn Circuit 1

7/8/11
30 min MP + ChaLEAN Extreme Burn Circuit 3

7/9/11
8 miles MP

7/10/11
ChaLEAN Extreme Burn Circuit 2

7/11/11
40 min MP + ChaLEAN Extreme Burn Circuit 1

7/12/11
XT 45 min (usually TurboFire)
ChaLEAN Extreme Burn Circuit 3

7/13/11
60 min speed work + ChaLEAN Extreme Burn Circuit 2

7/14/11
ChaLEAN Extreme Burn Circuit 1

Monday Accountability: Marine Corps Marathon Training Week 3

Ugh...I have not been looking forward to writing this blog since I woke up this morning but I need to be honest with myself and that in part means not hiding from writing these posts on Mondays.

Last week

This was the week of the month where I'm tired and could sleep 18 hours a day (yes, this happens once a month). I was able to get in about half my workouts and my diet stayed somewhat in tact but I could definitely do better...which I was going to do this weekend while catching up on sleep and workouts.

I was quickly reminded on Saturday that there are some things in life more important than counting calories, tracking workouts, and logging miles. I'm not saying I ever really lose sight of this but there are times when I become so absorbed, so devoted to a plan - like this marathon training plan - that I put everything else aside to make it happen. I was doing that for the past couple weeks until Saturday. I was cleaning my apartment (because a messy apartment leaves me stressed and unfocused and my goal was to get that done this weekend...a nice organizing deep clean) when I got an update about a family member that had me dropping everything and driving to Wisconsin. A five hour drive is nothing when you consider it means being there with your family through a difficult time. I am glad to say that my aunt is doing much better and looks to be out of the worst of her post-major-heart-surgery journey and I am very glad I was able to go up and help take care of her. I spent Sunday with my sister taking care of my cousin's kids (so he could be with his mom) which we did by getting them out of the hospital and taking them to the zoo for the day. Distraction was the name of the game considering their grandma was in the ICU and they didn't get to see her at all.

I'm glad I took the time to both listen to my body and spend time with my family this week but that does mean I have some catching up to do. Today is about recovering in terms of sleep and then the rest of this week will be getting in those missed workouts and paying attention to my nutrition.

Current / Goal Stats:

Weight: 159 / goal is to be under 150
Body Fat:  26.8% / want to be around 22%

Nutrition Plan:

Using my calories burned information from last week, a target of an average 300 calories / day deficit, and a 65/25/10% carbs/protein/fat breakdown of my calories, my daily goals are:

Total calories: 1674- 2024
Carbs (g): 272-329
Protein (g): 105-127
Fat (g): 17-23

Workout Plan:

I'll be sticking mostly with the plan I posted here: https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B_SDKxVAXee6ZmNmZDBlMjktNTQyZi00MTZlLWI2YTQtZTlhMTllZjllNDY3&hl=en_US but I need to fit in the missed workouts so here's the plan to do so:

Monday: Work and sleep. That's the plan for today. I'm behind on sleep given my weekend and I know I need rest to effectively workout. I'm making one drive thru drugstore stop on my way home and then it's to bed with me.

Tuesday:
Morning: (workout from the 17th) 40 min EZ run and ChaLEAN Extreme Burn Circuit 3
Evening: (scheduled workout) 45 minutes of cross training (probably TurboFire) and push ups and pull ups to fatigue

Wednesday:
Morning: (scheduled workout) 40-60 minutes of speed work - tempo runs, fartleks and strides - and ChaLEAN Extreme Burn Circuit 2
Evening: (workout from the 18th) 60 minutes at marathon pace and push ups and pull ups to fatigue

Thursday:
Morning: (workout from the 20th) 30 minute EZ run and ChaLEAN Extreme Burn Circuit 1
Evening: (workout from the evening of the 16th) 40-60 minutes of speedwork

Friday:
Back to the normal schedule!
30 minute EZ run and ChaLEAN Extreme Burn Circuit 3

Saturday: 6 miles at marathon pace and push ups to fatigue (I'll be in Ann Arbor with my sister so I won't have my pull up bar...hmmm maybe I'll pack it with me!)
Super Saturday event in Toledo! I am so looking forward to this post-Summit meet up and hopefully tasting the NEW Shakeology flavor! Tropical! (look for more info on this later!)

Sunday: A much needed day of rest!!

To keep up with this very packed schedule, my preworkout and recovery drinks will be crucial. I'll do recovery drinks after strength and speed training and on days I'm doing both, I'll split the drink between the workouts. I'll also need to keep drinking my water and sleeping plenty to make sure that I give my body the recovery it needs! This is do-able for a week but DEFINITELY NOT SOMETHING I RECOMMEND FOR A NORMAL PLAN. Yes - it's that important I felt I needed the caps lock button there. This is not a good "usual" plan...solely using this for catch-up and I'll be back on track next week. I'll be sure to be as efficient as possible with my time this week...I need to be!

Work to workout

I know I always "preach" and "testify" that morning workouts are the way to go and I still believe that. You'll be more productive all day - in so many ways including a higher calorie burn - and you'll have your workout done each day before you even get in the shower!

That said, there are times where you have to workout in the afternoon after work. There are plenty of reason for this and rest assured I know many of them. As I've started marathon training and two-a-day workouts with afternoon runs, making sure I hit my afternoon workouts strong has become even more important. I've learned a few things, read a few other things, and been given lots of great advice on making sure that my workout in the afternoon doesn't suffer from a whole day at work...and I'd like to share this all with you. As always, I'd love to hear if you have any other ideas that you've tried and liked that help keep you on track and strong in after-work workouts! Share in the comments so we can all use them please!!

"Fast flats" make you faster
I never thought I'd be the girl who wore (and almost collected) 3" or higher heels...at 5' 10" I definitely don't need the extra height but for some reason I've decided I like them and I wear them more than I ever thought I would admit. The problem (as so many of us women know) is that at the end of the day, your muscles, feet, back, hips... can all be sore if you walked the slightest bit "off" in these gorgeous statement-makers so when we get home we might be more willing to take our shoes off and sit down to rest our barking puppies than to go out and run or put in that workout DVD. My suggestion (and I've tried this a few times the past couple weeks - HUGE difference): take a pair of flats (I recently bought a pair of the Dr. Scholl's Fast Flats thanks to a coupon) with you to work and about an hour or so before you're leaving the office, change shoes. The fast flats are great because they fit in any purse or bag I take to work and they're cute so I have no problem wearing them around the office...especially when my last hour is typically phone calls and emails at my desk. This has helped me feel like I stretched out my calves and hamstrings more and warmed up muscles that have been tight all day. I feel more refreshed just walking to my car and that helps me feel ready to run!

Chug, chug, chug, CHUG!
This is going to be two birds with one stone! Around 3 pm...when you're hitting that crash.....you want a second cup (or pot...) of coffee......or a nap........you're........getting......................sleeeeeeeeeee...... GET UP! Instead of a soda...er..pop..., cup of coffee, or energy drink, get a big glass of water. If it can be cold or ice water, even better! Don't have an ice machine? Keep a bottle of water in the fridge all day! Don't have a fridge at work? Freeze half of bottle of water overnight at home, bring it in, add water in the morning and keep it in a cool during the day. Find a way to make this happen. This will help you wake up and feel more refreshed as well as get you more effectively hydrated for your workout. Keep in mind that the best way to keep hydrated is to drink water all day long but 3 pm is a good time to check your progress.

Go for a walk
When you're getting that water at 3, get up from your desk and go walk for a few minutes. Maybe it's something as simple as taking the longer way to the bathroom or walking to a co worker's desk instead of calling them but get up and move. This will also help beat that afternoon slump as it gets your blood flowing and in a  better "workout mode".

There's more (including the most important tip!!).....

Monday accountability: Marine Corps Marathon training Week 2

Last week:

Monday: did 100% of the workout plan and stuck to the Shakeology cleanse!

Tuesday: did 100% of the workout plan and again stuck to the cleanse! Lost 7 lbs since Monday's weigh in but most of it was apparently water weight.

Wednesday: did most of the workout plan - got my ChaLEAN Extreme Burn Circuit 2 in the morning but only did about 40 minutes of the planned 60 minutes of speed training...had to cut short due to the heat. Better safe than sorry though, right? Stuck to the Shakeology cleanse again but weighed in 5 lbs heavier than the day before (which is why I knew so much of the weight loss was water weight!)

Thursday: Easy to stick to this day - it's rest and stretching day! Did some nice, long, relaxing stretches and rested for a while before some late night volleyball games (that helped me feel better about missing out on 20 minutes of running the day before). Back to normal eating! That was nice too! Weighed in 2 lbs lighter than the day before so my total weight loss during the Shakeology cleanse was about 4 lbs! Not bad for 3 days!!

Friday: Did both of my workouts (ChaLEAN Extreme Burn Circuit 3 and 40 minute run) in the morning but my run got cut short again...thanks to thunder and lightening. I love running in the rain but I draw the line at lightening...kinda scary. Stuck pretty well to my nutrition plan but I know I wasn't perfect.

Saturday: I got to spend the weekend with my man and we decided to do the run Sunday and rest on Saturday instead. Fine by me! Ate alright but could do better.

Sunday: So apparently we're both bad at waking up in the morning...we didn't get to our run until the hottest part of the day so we did a little over 3.5 miles instead of the full 4. Can't be too upset though because I know I did what I could and I'll get better as the training goes on and the temperatures go down.

Current / Goal Stats:

Weight: 159 / goal is to be under 150
Body Fat: Still sticking at 27.6% grrr.../ want to be around 22%

Nutrition Plan:
Using my calories burned information from last week, a target of an average 300 calories / day deficit, and a 65/25/10% carbs/protein/fat breakdown of my calories, my daily goals are:

Total calories: 1845 - 2195
Carbs (g): 300-357
Protein (g): 115-137
Fat (g): 18-24

The fat part is tricky but I'm finding lots of new veggies to try and am learning to get super creative with egg white omelets. Might get boring after a while but I'm not thinking about that yet!

Workout Plan:
Still sticking to the training calendar found at https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B_SDKxVAXee6ZmNmZDBlMjktNTQyZi00MTZlLWI2YTQtZTlhMTllZjllNDY3&hl=en_US because I believe it will work. It felt good last week so why fix what's not broken?

Food logging! With a HUGE shoutout to @SparkPeople

So a key part of sticking to my marathon plan involves tracking my calories. I've been asked a few times how I do this and I've promised a blog about it more than once so here it finally is! The first step is to know how many calories you need to be taking in. To figure this out you need:

- your daily calories burned total (I recommend a bodybugg or accurate calorie calculator online to determine your actual burn)

- your goal deficit / day (keep in mind you must burn 3500 calories more than you eat to lose 1 lb. I recommend breaking this up so you burn 500-1000 calories more than you eat each day which will result in a 1-2 lb weight loss each week)

- your nutritional breakdown so you know what percent of your calories should be from carbs, fat, and protein. Carbs and protein are both 4 calories / gram while fat is 9 calories / gram! For the marathon, I am starting off with 65% carbs, 25% protein and 10% fat based on some research I've done focused on marathon training. Your needs will most likely be different...feel free to ask me for some recommendations!

Take this information and feel free to use the spreadsheet at the link below to determine your needs. I have this set up with the information from my marathon training but you can change the dates without hurting anything. The orange boxes direct you to the information you need to provide and the sheet will do the rest from there!

https://spreadsheets.google.com/spreadsheet/ccc?key=0AvSDKxVAXee6dHNLSmhwZDZ6cjFWdW5QVlpQZmQxRGc&hl=en_US

From there you need to use that information. I prefer using SparkPeople which is completely free and easy to use. They will even help you skip the first step by calculating your nutritional needs for you! Because none of us sit at our desks all day, they even have awesome mobile apps and mobile sites that will help you always know how your day is looking from a nutritional standpoint. Below are two images I see on a regular basis from a while back - screen shots of Spark on my phone and computer where you can see I've been tracking my food and was following my targets (even with an unexpected lunch out!). 



The view on my phone as I started tracking my day....note I can also add my fitness information, update my weight tracker and more!

The online view - you have to check out this website...I'm sure you won't believe what tools are available for free! For those of you using WOWY to track Beachbody workouts, I recommend checking out the club level though. It's an easy way to make sure you're following the nutrition recommendations specifically laid out for your program of choice!

If you want to track your intake on a spreadsheet, I've also set up a very basic template here: https://spreadsheets.google.com/spreadsheet/ccc?key=0AvSDKxVAXee6dHhQdUp4TXJENEl1NzNSSVNkeF84N1E&hl=en_US&authkey=CK7e6rgI
Again, the orange boxes direct you to the information you'll need to input.

As always, if you have any questions, please let me know. I'd be happy to help you get set up and make sure you're on track. Nutrition is 80% of how you will achieve your fitness goals which is why this is SO VERY important. DO NOT UNDERVALUE the effects of each bite you put in your mouth. Trust me, I've tried to do this without caring about what I ate (mostly because I was lazy and didn't want to put in the little bit of time) and I was not successful! But with the right information and a little preparation, I know you can GET IT!

RoadID and why it's a MUST for me - PLUS a FREE RoadID coupon code!!!

For those who don't know, I have epilepsy. That might seem like TMI but as it's just a part of who I am after nearly 18 years since my diagnosis, I don't feel that way. I don't dwell on it but I do think of it daily and it impacts choices I make in little ways. I have to be extra careful not to hyperventilate. I have to make sure I sleep enough and especially with the medication I'm on, when I get tired, I will just crash and sleep until I'm recharged. I take a couple pills a day to which I am fortunate enough to say have completely controlled my seizures...fortunate especially because if I have a seizure, I'll have my licence removed for at least 6 months and that'd be a buzz kill. I have to be careful not to take in too much caffeine and alcohol. Oh and stress makes it more likely I'll have an episode.

Despite all these "little" things (they're little to me anymore and really they're not a big deal), I have been able to do most everything I've always wanted to do and running is definitely one of those things. However, I typically run alone and I know I push myself so having ID and emergency information on me during a run is clutch. Again, I've been very fortunate to never have had a seizure or accident especially during a run but having information about my condition, especially my medication, on me while I run is a comfort.

My mom found RoadID for me when she was flipping through one of my running magazines while I was in high school. When I went to college and was outside of the safety of friends, family, and coaches who knew the details, I knew I needed to get something that would be easily found by anyone who might have to come to my aid. I ordered the RoadID for my ankle complete with my name, condition, medication, Mom's cell phone number, and Phil. 4:13 ("I can do all things in CHRIST who gives me STRENGTH). Sunglasses have come and gone. I've gone through more pairs of running shoes than I can count. My running outfits have come into and gone out of style several times since first getting my RoadID but this little band has remained constant. In fact, the only reason I'm ordering a new one (going to get the wrist slim this time!) is because my medication has changed and I need to update contact information and as I normally wear my medical information on a bracelet all day long, it makes sense to do the same when I'm running.

Their website is FULL of products to make running, biking, or any outdoor activity safer. You can make your band "interactive", allowing emergency response teams to pull your full profile (which you provide) 24/7 365. They have lights (very important for dusk / evening / night / early morning activity) and other reflectors. While these are "accessories" they are about your safety and as important as every SINGLE one of you are who stop by my blog, I want to know you're as safe as possible.

As if this thing wasn't good enough, when you place your order, you get to choose from 10 charities to recieve a portion of the proceeds of your purchase. They're going to donate anyway, it doesn't cost you anything extra and you get to PICK who gets the money. The only hard part about this? Picking which charity! I chose Susan G. Komen but could have just as easily picked Leukemia and Lymphoma Society / TEAM in Training or Wounded Warrior Project...

Check out the link below. Browse through their products. Please let me know if you have any questions. If you order one, post a picture of you and your new safety tool on my Facebook page (http://tiny.cc/Gabriella) so we can help more people be safe! Already have one? Please post a note in the comments and share why you got your ID or lights! Can't wait to get your feedback!!

http://www.roadid.com/?referrer=7680

***Since I just ordered mine yesterday, I have a coupon code good for the first 20 people who use it in the next 30 days! Just go to http://www.roadid.com/?referred=7680 and input code ThanksGabriella5786327 to save a buck on your order!!!! How cool is that?? If you read this or try to order after these 30 days are over, please email me at gabriellah99@beachbody.com as I recieved a few coupon codes when I recieved my order and I'd be happy to set you up!***

Yup...another cleanse

In case you haven't noticed, I love the way a good Shakeology cleanse helps me feel and after two weeks of vacation - and vacation food - I figured it was time for another cleanse. I went grocery shopping on Sunday night when I got back into town to get the fruits I need to make this happen. I started yesterday morning and I'll continue through Wednesday evening. This will probably be my last cleanse for a while given my nutritional needs while training for my marathon but Shakeology will definitely be a regular part of my diet.

Here's the plan:


1. Drink a shake for each of your three daily meals using water instead of milk to mix it (you can use almond milk or similar for 1-2 of these shakes if you need but avoid if you can). Add fruit to 1-2 of these shakes.

2. Flush your body by drinking plenty of water! Drink at least 3-4 liters of water per day. Eliminate any sport drinks, soda, alcoholic, caffeinated, and high sugar drinks. One cup of tea or coffee is allowed without added sugar or creamer.

3. Eat a light dinner (I actually normally do this for lunch as that's usually my biggest meal of the day) consisting of a salad with 4 ounces of white protein (fish or poultry) with a small amount of salad dressing that is light in calories (vinaigrette, olive oil, etc).

4. Fruit makes a good snack and a couple pieces of fruit each day are encouraged.

5. Repeat for three days.

I started on Monday morning at 162 pounds and I'll weigh in again on Thursday morning to note the change. Looking forward to seeing the results again!

My usual grocery list for a cleanse might come in handy for you too and let me know if you would like more information on Shakeology, where you can find it or how amazingly good it is for you! Here's my usual grocery list:
- 1-2 bags prepared salad greens
- 3 tomatoes
- 1 cucumber
- 2 bags of grilled white meat chicken or a package of tofu
- balsamic vinaigrette
- 9 pieces of fruit (I went with apples, nectarines, and apricots this time)
- Carrots
- Unsweetened almond milk (35 calories / 8 oz)

That's about it. Keep watching - I'll let you know how it goes. :-)

Monday Accountability: Let the marathon training begin!!

Back from vacation and although we had a great time, it's always good to be home! Today marks DAY 1 of training for the Marine Corps Marathon in Washington D.C. on October 30th, 2011. I can't wait to run this with my man...my Marine...my love. He's in amazing shape and always motivates me to sweat more, train harder, and push myself. This race may be a test of his infinite patience I'm afraid (I've broken down in every way possible in my last two marathons), his parents will be there at the finish (hopefully I'll be done crying by then!) and I can't wait for it!!

I ran the Chicago Marathon with Team in Training in 2009 and haven't run a marathon since. As I registered for this marathon, I contacted my coaching team in Chicago to get back in touch - their motivation was so important to me before that I wanted them to know I was doing this again! Not only did they share their encouragement, they are sharing their knowledge and they passed on the training plan for this fall's team and invited me to join the workouts when I move back to the area. Wow! Once you're on the TEAM you're always on the TEAM! Love it! For more information about this AMAZING group of people fighting blood cancers, hit up http://www.teamintraining.org/.

So I need to gear up for this. It's a long path to train for a marathon (as I know some of you know first hand). I need more accountability, more dedication, more stamina, more gut...more everything than I've had for any personal physical challenge. I want to run this in 5 hours. That's over an hour off my best time BUT I know I'm in the best physical and mental state of my LIFE. I CAN DO THIS! I WILL DO THIS! And when I don't remember that...this is my motivation picture (currently posted on my cube wall under another image we'll talk about in a minute).



This image is everything. I run to purge myself of bad thoughts...and I can't wait to earn her body! I WILL look like that on race day!!

Now - to beat thy enemy, one must know thy enemy...which is why this image is right above the runner on my wall. Complete with the elevation chart, this map will remind me why I need to run those miles, eat clean and chug chug chug my water. This doesn't mean I'll stop living. Junk food will be consumed once in a while (especially my "secret weapon" treats during long runs...). I'm sure I'll have days I don't want to do anything. I'll have days I need a kick in the rear from all of you. But back to this image. This will help me feel more prepared and I'll look at it nearly every. single. day. between now and October 30.



All the miles will be over by mile 8...until the end as we run up the hill to....


...the finish line. Iwo Jima memorial. Well where else did you expect the Marine Corps Marathon to finish? I'll be honest...I don't care if the finish is uphill, downhill, flat, wind at your back, wind at your face, underwater...all you see, know, and feel is the finish..and what a spectacular finish we'll have. Nate and I will run it in after enduring (no more than!!) 5 hours of running together to be met by his family by this spectacularly incredible and moving memorial.

So how will I do it? My usual method. I have a plan (I'll post a link to it at the end of this blog), I have motivation, I've set mini-milestones, I'm telling everyone who will listen that I'm doing this and most importantly, I have an image in my mind that I want to achieve. Crossing the finish line, standing tall, clock ticking closer to 5:00:00, smiling to finish with Nate by my side, being cheered on by his parents and brother (I assume, he lives there), getting our medals. Pretty awesome huh?

Rewards (why not start with the fun stuff?)

Getting started reward (date: July 6, 2011): After sticking to my marathon training plan, I'll take advantage of a Groupon I bought a while ago for some spa time... (check out Groupon here: Join Groupon). Nothing like a little R&R to motivate a girl!

Half way there! reward (date: August 21, 2011): Not only is a cheetah fast like I want to will be but "Cheetah-face" was my roommate's loving nickname for me our Junior year as she prepared for her first marathon and inspired me!



http://www.endureshop.com/product/cheetah-ring

 Just a month to go (September 30, 2011): *changed the reward because I know I need an updated ID before I go running around alone!* New shoes! I'll need time to break them in but not break them down and this seems like a great time to get them! Oh and I'll get my race day outfit too :-)

Race Day (October 30, 2011): Really I shouldn't have to list it but the entire weekend will be a reward. Time with the love of my life and his family, our finishing medals, seeing gorgeous DC on a fall morning, achieving one of my biggest goals for the year...what more could a girl ask for?

Nutrition

I'll use my Bodybugg (camo with no bling ... a pouch instead for my phone / music / distance tracker during my runs) to track calories burned all day every day. At the end of each week I'll figure out my average calories burned / day and figure out my nutritional needs assuming a 250 calorie / day deficit and a marathon nutrition plan break down of 65% carbohydrates – 25% protein – 10% fat breakdown with focus on low GI carbs. I'll plug this into http://www.sparkpeople.com/ and track my food there including a healthy oil blend in the morning for my joints, a pre and post workout drink, my Shakeology and everything else I eat. Note: I'll start with this breakdown but we'll see how that goes and I may adjust as time goes on!


Workout routine

I'm using the plan put together by my old Team in Training team and I'm adding ChaLEAN Extreme Burn Circuits 3 days a week to make sure I spend some time focusing on muscle toning and hopefully prevent the injuries to which I am so prone! Along with a couple races over the next few months, I'll be putting a lot of miles on my shoes (which will mean I need new shoes along the way I'm sure) and I'll be tracking those on Endomondo so feel free to find me there and comment on my workouts along the way as my "audio coach" on my app will share your comments with me while I'm running! Watch for a tweet saying that I've started a workout and you'll know to go to the Endomondo site to cheer me on!
Here's the training calendar:

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B_SDKxVAXee6ZmNmZDBlMjktNTQyZi00MTZlLWI2YTQtZTlhMTllZjllNDY3&hl=en_US