Workout Wrap Up

Saturday: 6 mile tempo run (4 miles at 9:05 pace)

Sunday: REST

Monday: 4 miles (10:00) + Jillian Michaels Ripped in 30

Tuesday: 2 miles + 4×800 (8:00 pace) + 4×400 (7:30 pace) + 1 mile

Wednesday: Booty Barre + Abs & Arms + 4 mile walk

Thursday: 6 miles (9:40 pace)

Friday: 5 slow miles + Jillian Michaels 6 week 6 pack

I can’t believe every run this week was done under a 10 minute pace! I’m really trying to push myself to improve my speed over the next few months before race season starts again. Unfortunately, that also means knowing when I’m pushing it to far and taking a break when need be. I went for a walk with my friend Wednesday night and about halfway through I started getting this sharp (mild) pain in my right inner calf area. I went ahead and ran Thursday since it wasn’t really worse, and it still doesn’t feel worse, but I think it’s a sign I need to back off the speed a bit.

I have a race Saturday, the Gate-to-Gate run, that I did last year and absolutely loved. It’s a 4.4 mile loop on Eglin AFB and goes past the Veterans Memorial where each runner will toss a carnation as a man plays the bagpipes by it. It’s such a moving course. I’m going to aim to come in at 40 minutes (I think my time last year was about 45!) and after that I will cut back on speed work next week. Or, at least limit it to one day and not 3 like I did this week!

2014-05-20 07.30.43The temperatures are starting to rise but it’s still tolerable. We’ve had some gorgeous mornings here which *almost* make up for the 90% humidity and nearly 80 degree weather at 6 a.m.
2014-05-20 06.01.48

I know it’s hard to see on this panoramic shot but the fog was still rolling out on the left side of the water and I thought it made a nice contrast!2014-05-20 06.02.56-1
Eats this week have been pretty clean. I’m trying to cut back on calories just a smidge to see if trimming up may help with my pace times. I read countless articles that said something to the effect of “being 5% over race weight translates to a 5% slower pace time.” For race weight they usually go by body fat percentage. Mine is at 20% now and I’d like to get it down to 18%. The only problem is that I really, really hate counting calories and watching what I eat. I mean, I always eat healthy (or 80% of the time at least) so now I’m eating the same foods but watching my portion sizes and I’m still trying to decide if it’s worth it!

Dinners have been this faux chicken asian salad (2 cup up Gardein chicken tenders + 1 cup of steamed mixed veggies + 2 T. of Newmans Own Light Sesame Ginger Dressing) and 2 hard boiled eggs.
2014-05-19 12.05.31Lunch has been one of my favorite meals ever, my cauliflower chickpea curry, and a handful of these Pita Puffs! Food Should Taste Good sent me some to try out and they’ve been a nice snack to have when I get the munchies (which is about every 2 hours.) They have three flavors and Chive was definitely my favorite, but their cinnamon sugar was a bit disappointing. If you see the Chive one in the store definitely pick it up!2014-05-21 12.15.20This is Salem looking at me before I left the house for work one morning. I still get the sads when I have to leave him sometime!
2014-05-21 08.54.29I hit my 1,000th photo on Instagram this week and chose to use this as picture commemorate it with. 2014-05-21 20.04.03-2This weekend we are celebrating my brothers birthday a few days early since I will already be in town for the race Saturday. We are going to BBQ at the house and while I’m there I’ll be doing like 3 loads of laundry and using my parents steam cleaner to try and get my car carpets looking somewhat normal again. They are still ripped up and the padding is still damp in some places. I’ll get the car clean again just in time for hurricane season.

What are you doing this weekend?
What is the last new snack you’ve tried?

The following post is sponsored by FitFluential LLC on behalf of Florastor Probiotics.

In the spirit of my chronic problem with oversharing it’s no secret that I’ve been plagued with tummy troubles since my early twenties. When I want to the ER with severe stomach cramping they ultimately had no idea what was going on and gave me a diagnosis of IBS. Thankfully, most of my severe symptoms were alleviated after making some changes to my diet (going light on dairy products mostly.)

In addition to keeping my diet as clean as possible I also take probiotics. I’ve tried out a few different brands over the years so when I got the opportunity to try Florastor, the world’s most widely used probotic supplement, I was interested to see how it would match up to other brands. Since I’ve been taking probiotics for a while I didn’t notice any huge improvement in my belly health, but I had zero negative issues from taking them (no reoccurrence of old symptoms) so that is a very positive sign!

IMG_7599

It’s amazing how many things can throw your body’s natural intestinal flora off balance; excessive exercise or stress, traveling, taking antibiotics, or even a change in diet. Florastor is unique because it is a yeast-based probiotic (most are bacteria based) which means it can withstand the harsh environment of the stomach, is not comprised by antibiotic use, and it’s cells are bigger so it can have a greater impact on gut protection.

Why take Florastor?

-          Probiotics support your body’s own natural intestinal flora

-          Probiotics help in the breakdown and absorption of nutrients

-          Florastor is gluten free and vegetarian (both of these can be hard to find in supplements!)

-          Florastor contains 250mg of the probiotic strain Saccharomyces boulardii lyo, a natural yeast found on the skin of tropical fruits, lychees and mangosteens

Probiotics are also great for endurance runners since they can support your immune system and intestinal system, both of which can be compromised with vigorous exercise. Did you know that 70% of your immunes system is located in your gut?! I’ve personally had digestive issues with endurance running and those issues have been made substantially better since taking probiotics and staying very, very hydrated before running.

IMG_7597

There has also been research tying happy guts to happy moods. Think of it in reverse – when you are super stressed out it can cause upset stomach. Why couldn’t an upset stomach have a negative impact on mood/mental health?

If it sounds like probiotics may be some ‘miracle supplement’ that can affect everything from immune system and digestive health to mood states it’s because it is! I’m so glad I decided to try probiotics out last year and will absolutely be supplementing my diet with them for the foreseeable future.

Do you take probiotics?
What do you think of the mind-gut connection?

Once every few weeks I will start to feel like my body needs a ‘reset’ day. It may be triggered by a few days of eating more processed foods than normal, getting over a cold, or even just a string of bad days that has left me feeling emotionally blah. I typically cringe when I hear the word ‘detox’ (since your body was built to naturally detox itself regularly) so I like to think of this as more of a reset, recharge, and reawaken day.

Lemon Water

Whatever you’d like to call it the end goal is the same: feel cleansed physically and mentally. As for my food suggestions they are based on my personal taste preferences so adjust accordingly. My dietary goal for the day is to eat as many fresh fruits and veggies as possible, a moderate amount of healthy fats and protein, and limit carbohydrates (just for the day!)

Morning.

  • Before eating breakfast have a cup of room temperature or warm water with lemon. Lemon will help flush our toxins in your body by enhancing enzyme function, stimulating your liver. 
  • If you feel like you want to exercise engage in some low-impact activity like walking, yoga or pilates. My body feels better moving so I will typically do which ever of those sounds more appealing when I wake up.
  • Eat something light for breakfast. A cup of greek yogurt with some fresh fruit and nuts. Or this detox smoothie recipe that I created last year that would pair nicely with a couple of hard boiled eggs to get some protein in.
  • If you need your caffeine jolt in the morning try to skip coffee and go with a green or black tea instead. My favorite caffeinated tea is Refreshing Mint Vital Energy Tea by Yogi. It gives me such a great burst of energy but there’s no crash after.  detox

Afternoon 

  • If possible spend some time outside on your lunch hour. A 20 minute walk or just eating your lunch outside. There’s nothing more invigorating than fresh air and sun on your face!
  • For lunch plan to have a salad filled with your favorite toppings. I love to do a mix of nuts, seeds, sprouts, tomatoes and dried fruit with a light balsamic dressing. I’ll also have a sliced apple or pear on the side. If you need salad ideas I have a whole Pinterest board dedicated to them!
  • In addition to hydrating all day with water you should also up your tea consumption. One of my absolute favorites is roasted dandelion root by Traditional Medicinals. Dandelion root is natural diuretic so it will help flush our your system and get some of that water weight out of you that you may be holding onto.

Evening

  • For dinner focus on veggies and protein. A few cups of steamed veggies and some roasted tempeh is my ‘go to’ simple dinner right now. I’ll add in a sweet potato if I feel I need something a bit more substantial.
  • After dinner spend the rest of the night unplugged from the television, internet and cell phones. Instead try to spend some time writing, meditating, or reading.
  • Before bed take an epsom salt bath. Epsom salts will draw out toxins from your skin and I always have the best sleep after a salt bath! I have a great recipe for an aromatherapy muscle soak that I love to use on my reset days.


aromatherapy muscle soak

Some other ideas for Detox Days:

  • Pamper yourself with an at home manicure/pedicure
  • While soaking in the tub use a clay facial mask (My favorite is D:tox by Giovanni)
  • I will burn a few drops of lavender essential oil in an oil diffuser at my house, and add a few drops to a bit of lotion to give myself a massage

How do you Reset/Recharge?