Mid-week motivation

A few very motivational videos for those of you who have trouble finding motivation to exercise.

 

When I find myself questioning whether all the training is worth it, these videos help me refocus and feel inspired again.

What do you do when you find yourself lacking motivation?

My week in workouts

PetoneHi there,

Just a quick update to let you all know what i’ve been up to. I’ve been a bit slack updating the blog, but only because i’ve been so busy out running!

This week my workouts have been:
Monday: 30 minute swim (30 laps, 1km)
Tuesday: 9.10km – 50 minute progression run, First 3km at 6.10 pace, then picking up the pace (5:40, 5.20, 5.10, 5.00, 5.00) then cool down
Wednesday: 8.15km – 55 minute hill run with a 300m elevation.
Thursday: Rest – My favourite
Friday: 7km – 43 minute easy run ahead of a big run on Saturday
Saturday: 28km – 2:39:50 loooooonnnnng run
Sunday: Rest day – Before I do it all again next week!

It was a pretty successful week overall, totalling over 52km of running!

As Marathon day draws closer (9 weeks away) I am really noticing a big increase in the time I am needing to spend training. I have been trying to get training over and done with in the mornings so I can still do things with my evenings, but it does make for some early stars before work!!

Yesterday I completed my longest run. For those of you familiar with Wellington, I ran from town to Petone and back.It ended up being 28km and took 2:30:50. It was supposed to be an easy run but I was feeling good so ending up going slightly faster. It was a long time to be on my feet for, but I still felt like I could have gone further at the end, and today I feel like I could do it all again, so that’s a good sign! I took two gels along the way, but unfortunately I didn’t take any water with me and there wasn’t any fountains along the way, so I was rather parched by the end.

I think I need to invest in a hydration belt. I probably only need one with room for one bottle and some gels. What would people recommend?

My other question is how do did other people run before their first marathon?

Hope all is well xx

26.2 Things You Never Knew About the NYC Marathon

By Heidi Pashman from shape.com

Welp, I did it! The NYC Marathon was Sunday, and I am officially a finisher. My marathon hangover is slowly but surely wearing off thanks to lots of rest, compression, ice baths, and idleness. And while I thought I was so prepared for the big day, I definitely learned a few things about the race.

1. It is loud. There are people screaming, cheering, and yelling the entire way. And then there are bands playing, people singing, and more people yelling. Forget about going into that meditative running state—for me, it was nearly impossible. For all the stimulus on my body (i.e. the constant pounding), there was just as much stimulus on my head and ears.

2. Sprinting to the start line isn’t the best way to start. I was assigned to be on the last ferry from Manhattan to Staten Island. Then, because I decided to wait in the 45-minute bathroom line at the ferry station, I almost missed the bus to the start line. So I sprinted to get there. And again when the bus arrived at the start and we were warned we could miss the corral close. Fun times before running 26.2 miles.

3. Security is alive and well. The start line was bordered with counter terrorism NYPD policemen. Check out my Instagram for a pic.

4. The view from the Verrazano-Narrows Bridge is AH-mazing. None of the other views are that great. Besides the finish line of course.

5. There’s a stripping act for the first two miles. I was doing high knees at some points because of all the discarded jackets, vests, and shirts on the ground during miles one and two. Talk about danger zones.

6. You might high-five every hand in NYC. I did. And then I popped energy chews into my mouth with bare hands. Gross.

7. First Avenue makes you feel like you’re in the greatest parade on earth. And you’re the star. But as soon as that feeling wears off, you can’t wait to get to Central Park—and then you realize you have another borough to run to and through.

8. The Bronx is the worst. Jokes aside, I thought about stopping many times between miles 20 to 26.2. I did have to stop and stretch myself out on Willis Avenue Bridge, a.k.a. the Bridge of Annoyance and Pain, because my legs were cramping up a storm.

9. Almost the entire stretch of Brooklyn is a steady incline. That was a fun surprise.

10. It’s hard to spot the people you know cheering for you. I knew of a couple of people stationed throughout the course, and while I did see most of them, it was only because they shouted at me (or in one case, my very determined friend Sara ran after me onto the course and got my attention that way…I’m not advising this, but it was very effective). However it’s just so chaotic, it’s best not to count on seeing them.

11. No name on your shirt? No problem. I forgot to put my name on my shirt, but that didn’t stop people from cheering me on: “HEY, PINK VEST! YAAAAAAAAA.”

12. Forget about listening to music the whole way. Did I mention how loud it is? Although I cranked up my volume all the way, at some points I couldn’t hear my tunes in my earbuds over the roar of the crowd.

13. Two words: banana stations. Whoever thought handing out bananas to a stampede of runners was a good idea clearly didn’t think about the implications of banana peels. (Um, hello!) I almost slipped a few times while simultaneously yelling “Bananas!” in warning to the other runners.

14. You might get angry at the crowd. I’m kind of ashamed of this, but I won’t lie—I got downright mad at some of my fans. One time someone screamed at me around mile 24, “You can finish!” and I thought, “Do I look like I might not?? How rude!” At another point, someone yelled, “YOU GOT THIS!” when I was really struggling, and I was like, “HEY, you try running 26.2 miles and see if you’ve got it!”

15. The importance of fueling and hydrating cannot be over-emphasized. I’m happy to say I mastered this on race day. I started drinking my first sips of Gatorade and water after the first five miles. Then I ate energy chews around the half-way mark and again at about mile 21. I hydrated the entire way and also mixed in a few cups of Gatorade at the end of the race. And when I finished, I wasn’t hungry really at all.

16. Mother Nature may call. The only problem with being a master hydrator and fueler: I had to pee at mile 22. Like any other smart marathon runner, I turned around to find the last bathroom I had seen since I wasn’t sure when the next one was. If you feel that might be a concern later in the race and you spot a bathroom, don’t be ashamed to stop. You could save yourself the 10 minutes I wasted trying to find one when the situation was dire.

17. At some points you’ll feel like you’re an ant running out of an ant farm. The NYC Marathon, like everything else in NYC, offers a lot of people cramped into one space. Sweat just makes it better.

18. Some people are walking by mile 13. Not everyone is there to beat a time. This makes the ant farm effect an exciting challenge. (Perhaps they could make a walking lane?)

19. Spectators can only get so creative with running puns. The most common sign was some variation of “You’re kicking so much ASSphalt!”

20. You think you’re done. But you’re not. It’s about another two miles to get out of Central Park once you cross the finish. Or at least it feels that long. There’s no real way to describe the sense of desperation you have when trying to walk (or crawl) from the finish line to get out of the race zone and meet your dear friends or family who have agreed to carry you home. I was just glad I wore my walking shoes.

21. The medic tent is Mecca. I was driven to the medic tent after I finished because I was having problems walking. Not this serious of problems, but cramp city was settling into my calves and hamstrings. When I got the medic tent they gave me hot cocoa, veggie soup, and a massage, and it was paradise.

22. There are no cabsnowhere. Like every other scenario in New York City when you could really use a taxi, when you’re physically incapable of walking after the race, there will be none. Be mentally prepared for the subway (and the stairs involved).

23. Because it’s New York, you’ll walk a lot on top of the 26.2 miles. I ran-slash-walked 33 miles in total that day. I think my Fitbit was ready to implode with joy over the whole thing.

24. You can measure your self-worth by seeing how much faster (or not-that-much-slower) you are than celebs. I’m speedier than Pamela Anderson, but pokier than BIll Rancic. (But only by a few minutes!)

25. And you’ll feel like a star on race weekend and the week that follows. Seriously, forget getting engaged, having a baby, or passing the bar: If you do the NYC Marathon, you will feel all the love in the world and receive so many congratulations no matter how fast you ran.

26. New Yorkers are just great. Even though the noise was overwhelming and I felt crazed and irrationally angry at times, there were countless numbers of people who pushed me through the five boroughs. A special shoutout to the guy who retrieved a recovery bag for me at the finish when I couldn’t walk to get it and then opened my water bottle for me. You are my hero.

26.2. Two-tenths of a mile is the most annoying distance in all of life. I vote they ixnay the 26-mile marker. Seriously, it is such a tease. I mistook it for the finish line from afar, and oh the sweeping sadness that washed over me when my eyes focused and I realized that I had another 0.2 miles left!

 

New York City Marathon Tips, Course Strategy and Info!

Check out the link below for a great article about the logistics and course strategy for running the New York Marathon.

http://runningandthecity.com/2013/10/22/nycm/

It is quite hard training for a marathon in a different city / country. On the one hand people tell me New York is flat, but then I hear other people complaining about the inclines in the marathon course. I am trying to prepare for the worst and hopefully I will be pleasantly surprised when I get there!

Has anyone else come across links that may be useful for out-of-towners running the New York Marathon?

 

 

A runner’s meal

A Runner's meal

It’s important to fuel your workouts with delicious runner-friendly meals. I branched out and tried a new Jamie Oliver recipe last week and thought and I would share it with you all.

Pasta is usually a staple in any long-distance runner’s diet, but if you’re like me, you’ll get sick of the same old pasta recipes pretty quickly.

This Jamie Oliver recipe is surprisingly simple, and very delicious. You should give it a go next time you’re at a loss for what to cook!

Ingredients
  • 4 sprigs fresh rosemary

  • 12 Jacob’s cream crackers

  • 2 heaped teaspoons Dijon mustard

  • 500 g quality minced beef, higher-welfare pork, or a mixture of the two

  • 1 heaped tablespoon dried oregano

  • 1 large free-range egg

  • sea salt

  • freshly ground black pepper

  • olive oil

  • 1 bunch fresh basil

  • 1 medium onion

  • 2 cloves garlic

  • ½ fresh or dried red chilli

  • 2×400 g tinned chopped tomatoes

  • 2 tablespoons balsamic vinegar

  • 400 g dried spaghetti or penne

  • Parmesan cheese, for grating

 

Method

Meatballs are fantastic! They’re perfect like this, with a one-minute homemade tomato sauce and spaghetti, but you could also try polenta or simple chunks of fresh crust bread. I like to make meatballs with a mixture of beef and pork, as I think it gives a really wonderful flavour and texture.

Pick the rosemary leaves off the woody stalks and finely chop them. Wrap the crackers in a tea towel and smash up until fine, breaking up any big bits with your hands. Add to a mixing bowl with the mustard, minced meat, chopped rosemary and oregano. Crack in the egg and add a good pinch of salt and pepper.

With clean hands scrunch and mix up well. Divide into 4 large balls. With wet hands, divide each ball into 6 and roll into little meatballs – you should end up with 24. Drizzle them with olive oil and jiggle them about so they all get coated. Put them on a plate, cover and place in the fridge until needed.

Pick the basil leaves, keeping any smaller ones to one side for later. Peel and finely chop the onion and the garlic. Finely slice the chilli. Put a large pan of salted water on to boil. Next, heat a large frying pan on a medium heat and add 2 lugs of olive oil. Add your onion to the frying pan and stir for around 7 minutes or until softened and lightly golden.

Then add your garlic and chilli, and as soon as they start to get some colour add the large basil leaves. Add the tomatoes and the balsamic vinegar. Bring to the boil and season to taste. Meanwhile, heat another large frying pan and add a lug of olive oil and your meatballs. Stir them around and cook for 8–10 minutes until golden (check they’re cooked by opening one up – there should be no sign of pink).

Add the meatballs to the sauce and simmer until the pasta is ready, then remove from the heat. Add the pasta to the boiling water and cook according to the packet instructions. Saving some of the cooking water, drain the pasta in a colander. Return the pasta to the pan. Spoon half the tomato sauce into the pasta, adding a little splash of your reserved water to loosen. Serve on a large platter, or in separate bowls, with the rest of the sauce and meatballs on top. Sprinkle over the small basil leaves and some grated Parmesan.

Here is a YouTube link to how to make it if you are more of a visual person:

Bon appétit

 

Wellington Shoe Clinic Half Marathon Race Recap

Last Sunday I completed my second half marathon, the Wellington Shoe Clinic Half Marathon. It was a scenic there and back run from the Westpac Stadium along the waterfront.

Prior to the event I had been doing lots of marathon training, but no specific training for the half marathon. I knew I was fit enough to complete it relatively easily, but I wasn’t sure I would have the speed to beat my last time (1:54:38).

I was mainly just doing the run to ensure I stayed motivated and kept running during the colder months, but I still couldn’t help getting some pre-race nerves!

On race day I woke up a few hours before the event, had two bits of Vogels toast, a banana and a mandarin and headed to the start line.

I initially set out aiming to run the first 5km at 5:30 pace, I wasn’t sure how this was going to go though as most of my training runs had been at about a 6:00 min pace. At the 5km mark I was feeling really good and decided I would definitely be able to beat my last half marathon time, it was time to pick up the pace!

I found I spent the second half of the race overtaking people who had set out too fast initially. It was pretty motivating slowly passing people that sprinted off at the beginning and I presumed i’d never see again.

I’m now so used to doing long runs that the distance was absolutely fine. There was only one point when I was about 500metres away from the finish line that I thought “Man I want to stop and walk.”

I managed to find enough energy to sprint to the finish line to achieve a PB of 1:51:16, so I was pretty stoked!

Throughout the race I had a berry Clif Shot Blok and a salted caramel Gu energy gel. This was perfect as there were definitely times that my body was needing  boosts of energy.

I’m really pleased I did the run as it has given me confidence that my marathon training programme is working. I also think that the experience you get on ‘race day’ is invaluable. Not getting distracted by other runners pacers is definitely something that I have to consciously focus on. I also find you always seem to be able to go so much harder in races than you can go in training. What do you find different about race day?

Shoe Clinic Half Marathon

My week in workouts – 20 weeks to go

I am now in the 10th week of my official training schedule and I have 20 weeks to go, so I am 1/3 of the way there! I am proud to say I am yet to miss a workout!

Here is what I have done so far this week:
Monday – 40 min swim – Low-impact day.
Tuesday – 1 hour run – 10.4km – Progression run, 6:00 minute k’s for the first 3, then 5:40, 5:20, 5:10, 5:00, then 6:00 minute k’s for the remaining time.
Wednesday – 40 min run – 6.69km – Easy pace, including 5 short 50m sprints.
Thursday – Rest day.
Friday – 47 min run – 7km – Easy pace, including 4 30m hill sprints.

I only have one more workout to go:
Saturday – 1:40 min run – I am aiming to run about 17.5km.

On top of the running and swimming I am trying to make a consistent effort to stretch. I know this will really help me in the long term, but I am finding it much harder to make time to stretch than I do to make time to run and swim.

I have my proposed weekly schedule on Training Peaks, a software that lets you plan out workouts and nutrition and record it once you have completed it. After each run I fill in post-activity comments and upload data from my Garmin watch. They say that you are 2x more likely to achieve your goals with a training plan.

What did your week in workouts look like?

5 things that make getting up early and going for a run not so bad

1. I know I will feel better if I get it over and done with in the morning, rather than having it hang over me all day.

2. If I leave it till the evening something may come up and interrupt my plan.

3. It leaves you with more time in the day to do other fun activities.

4. You get to see some beautiful sunrises.

5. You never regret a workout. Think about it, is there ever a time when you say, “I wish I never went out on that run?”

Wellington sunrise

My week in workouts

Monday: 50 minute swim
Tuesday: 9.58km – 55 minute steady run
Wednesday: Rest
Thursday: 6.5km – 40 minute easy run
Friday: 8km – 43.08 minute progression run, getting slightly faster each km
Saturday: 12km – 1:11 minute easy run

It has been a pretty busy week at work so it has been a bit of a struggle fitting all my scheduled workouts in, as well as a daily stretching session. This week I haven’t managed to fit in much stretching, it is hard to make it a priority, but this will have to change next week!

While all my runs this week have been pretty easy, I was still quite surprised when I worked out that my total distance only added to 36.08km. By November I will be running my totally distance from this week, plus 6km, in one run. Holy Moly!

What have other people done this week?