Tuesday, May 24, 2016

Training & Diet Updates + Recent Highlights

Hey everyone! I hope your week is off to a good start. If you live in the MKE area ... how wonderful is the weather we've been having lately? I would be more than okay if it stayed this way for the rest of the summer. Warm, sunny days and cool, breezy nights. Perfection :)

Can you believe it's already practically Memorial Day weekend? I feel like we just finished up with winter ... what happened to spring?? And because I almost always have running on my mind, I can't believe there's less than three weeks til Bellin 10k! Gulp.

Seeing as how my goal spring (summer?) race is just around the corner, these past few weeks have been heavier training with lots of miles, although not a lot of gym action. A few highlights:

  • 7 mile ladder workout - Hit all my paces spot-on or faster. I was still a bit tired from Kings & Queens Half Marathon when I did this workout so I know I could have run even faster on fresh legs. 
  • 6 glue miles - I normally leave my watch at home unless I'm doing speedwork or a long run. But decided to wear my watch for this one just to see what type of pace I'm running for glue mile effort these days. Ended up with 8:46, 8:16, 8:05, 7:54, 7:48. You know you're getting fitter when the paces get faster but you still feel pretty comfortable!

  • 9 mile run - Another sign fitness is improving. My splits for this one were: 8:47, 8:14, 8:08, 8:13, 8:18, 8:13, 7:53, 7:39, 7:19. Super happy to finish this one up in the 7s.

After a few bigger training weeks, I'm more than ready for a down week - even one that finishes up with a 5k race! Here's the plan from Coach Matt:

Monday: 4 glue miles + Y-Blitz
Tuesday: 4 glue miles w/strides + Y-Blitz
Wednesday: 6 mile workout, inc. 5 min 5k pace intervals + Y-Fuse + Y-Core
Thursday: 4 glue miles w/strides
Friday: Rest Day
Saturday: 3 glue miles w/strides
Sunday: 5k Race!

Total: 28 miles

The Sunday 5k race should be interesting - I know I'm fitter than I was just a few weeks ago when I did Door County. Although not a goal race, I'm still going to give this one a good effort to see how things are coming along for Bellin. 

I'm doing decently with training but diet has been a bit hit or miss lately. As you'll see later in this post, I totes indulged in a huge BBQ feast recently along with extra cheesy tacos with friends. I'm about 10 pounds heavier than I'd like to be at this point so I really need to start putting as much focus on diet as I do on training. 

So here's a sample day of food this week:

Breakfast: Two eggs scrambled w/salsa + Tart cherry juice
Snack: Greek yogurt + Raw veggies
Lunch: Chicken taco salad (greens, grilled chicken, black beans, corn, salsa, contija cheese) + Banana
Snack: Picky Bar
Dinner: Flat Out pizza (Flat Out pizza crust, pizza sauce, 1/4 cup provolone cheese (2 percent), 1 serving turkey pepperoni, 2 Tbsp black olives) + Spinach salad + Blackberries

I've also been taking Hammer Nutrition Phytolean, hoping it really does work! Anything for a little extra edge ;) 

Finally, to wrap things up, a few highlights from this past week:

New Oiselle Graphic T-Shirts - One of my first purchases when I discovered Oiselle back in 2012 was a 13.1 t-shirt. I still love the brand's t-shirts and was thrilled to see they restocked the selection with some new styles. The American Runner tank immediately went in my cart!

Dinner at Maxie's Southern - It's no secret that I absolutely adore southern food, especially southern BBQ. So it's always a treat to hit up Maxie's Southern for dinner. The special of the evening was Rack n Mac so the meal was a true indulgence. I ordered a side of veggies to keep things somewhat balanced ;)

Trying new recipes - I had a few friends over for dinner on Saturday so decided to try a few new recipes: Loaded Baked Chicken Tacos and Mexican Street Corn Salad. Both turned out fantastic and I can't wait to share the recipes with you later this week. 

Fresh reading material - Through my participation on the Rock 'n' Blog Team, I recently received a few books from VeloPress. I'm currently reading How Bad Do You Want It, by Matt Fitzgerald - one of my very favorite endurance sports authors. So far the book is great - it's all about achieving maximum performance by developing the tools to mentally push through the pain and discomfort during racing and training.

Well, this post ended up being way longer and way more about me than expected! So now it's your turn to tell me what's new with you:
  • Do you run with a watch? Why or why not?
  • What are you eating this week? Have you tried any new recipes lately?
  • What are you currently reading?

Happy Tuesday!

- ST


  1. Glad to hear you are well on your way back from your recent back injury. Great job!

    I run with my Garmin. I don't always have a set route when I head out so this way I know where I am at for distance and pace.

    I am a horrible eater. I have no will power and basically eat what I want. Part of the reason I am not a fast runner like you! Plus they keep brining doughnuts into work.

    I recently started the Wheel Of Time series so I am on Book 1 - The Eye of the World. Sorry, not a running book.

    1. Thanks Bob! A Garmin is great when you aren't quite sure where you want to run before heading out the door - I use mine for that purpose at times :)

      Ha, donuts are one of my downfalls - luckily no one has brought them into the office in awhile. Knock on wood!

  2. I want to read that book! And your food looks delicious (and now I'm even more hungry for lunch!). I've tried a lot of different healthier recipes these past few weeks: turkey meatballs (2 dif recipes), chicken-mango fajitas, protein pancakes and waffles, turkey burgers, overnight oats (can't believe I haven't tried it before).

    1. Your recipes sound great, especially the chicken mango fajitas - sounds like a perfect warm weather dinner :)

  3. You're so speedy! Thanks for posting your meals for the week -- definitely provided some inspiration.

    1. Thanks Hyedi! I love getting inspiration from other people's meal plans so am happy to post mine in case it helps anyone :) Hope your running is going well!

  4. Went here for a great all-you-can-eat buffet and they held nothing back. The food, service and mostly the staff from event venues were truly amazing. I was starving and am one of those voracious "sampling" type eaters who has to try everything in a buffet, and I couldn't make it!