Let the Sun Shine: 5/14 – 20 Weekly Wrap

Lately it’s been cool and cloudy most mornings, with the sun eventually breaking through and warming things up. Generally the second I start to run! Except for this weekend. Cool and rainy this weekend. All the lawns, trees, and flowers are looking pretty good because they’re getting water — naturally — on a regular basis.

I’m joining up with the Weekly Wrap from Holly @ Hohoruns and Wendy @ Taking the Long Way Home to wrap up a week of (mostly) good running weather and some strong runs.

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Workouts update

  • Monday: Dogwalk, 3 miles with FTC Training Group + 1 mile, Rapid Results Pilates Arms, Buns & Thighs & Stretch
  • Tuesday: Dogwalk
  • Wednesday: Dogwalk, Speedwork (10 x 400m repeats) — total of 7 miles
  • Thursday:  Dogwalk, 4 miles easy, PB Full Body KB (15 minutes)
  • Friday:  Dogwalk
  • Saturday: Jogs for Jugs 5k + warmup
  • Sunday: Dogwalk, Iron Strength Abbreviated, Yoga for Recovery

Mileage: 19 (+1)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Updates

 

When you don’t have a pocket for your keys, a Buff totally works!

 

Monday
I was supposed to meet up with Running Buddy J to get in a mile before the training group, but the dogs and the slooooow truck in front of me had other ideas. I led the Beginner’s Group, which meant a lot of running back and forth to make sure everyone knew where to go (sort of, anyway); sometimes running pretty hard trying to catch up with the front runners. The upside was I got a decent paced run for a change — and then finished up with that mile afterwards.

Wednesday
Ugh. I just hate falling short of prescribed paces. What’s even worse? When it’s speed intervals and I didn’t make the right pace for any of them. I mean, c’mon, there was 10 of them! I was close, though. I did the best I could and that’s all any of us can ever say, right?

Thursday
20 degrees warmer than yesterday’s run (80F), but thankfully low humidity. I was surprised to pretty much keep my normal pace — must’ve been the Skirt Sports Cool It Skirt! Use Code 522CRJ for 15% off regular priced items.

2 Judys do Jogs for Jugs

Saturday
Jogs for Jugs benefits local Breast Cancer Survivors. There’s a half and a 5k, and I’m very thankful I did the 5k — because the weather for the half was not nice, but the 5k was actually pretty good racing weather. I’ll recap the race on Tuesday.

How cute is she?

Favorites of the week
One of my first friends in this city finally broke down and bought her first Skirt Sports skirt (Happy Girl, btw). She is rocking the Rockstar print! And she really liked it. So much so, she’s planning to buy another . . . that is the only dark side to Skirt Sports — you can’t just buy one and done.

First ice cream of the year on Thursday. Then plunged back into the 50s on Saturday! Low 50s!

 

It was warm enough to make a trip to my favorite local ice cream place on Thursday. I chose one of their new flavors — mint cookie fudge. It was certainly minty, the cookies were good — but where was the fudge? Mr. Judy’s Sea Salt Caramel Truffle, on the other hand, was quite good.

Blog posts that caught my eye this week:

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This week I am also linking up with the Sunday Fitness & Food Linkup brought to you by Ilka @ Ilka’s Blog and Angela @ Marathons & Motivation.

Let’s get the conversation started:

Do you keep ice cream at home or go out for it when you want it?

How’s the garden and flowers doing?

Do you pick races for PR potentials or causes or both?

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5 Things They Don’t Tell You About Running . . .

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. . . When You Start Running

Runners will tell you how great it feels. They’ll tell you the great people you’ll meet. They’ll tell you how wonderful it feels to train for and complete a race. Runners don’t usually give new runners the whole picture though!

I am joining the Friday Five 2.0 from Fairytales & Fitness and Rachel @ Running on Happy to share with a few things that might surprise a new runner.

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All those skirts add up (but Code 522CRJ gets you 15% off of full priced items)

Running ain’t cheap
Even if you don’t race, you still need decent shoes (more than one pair a year) and decent clothes. It adds up quickly.

And if you race, those race fees can add up quickly, too!

You could gain weight even if you want to lose weight
Yes, running can be a great way to lose weight. It’s also very easy to overestimate how much you really need to eat to recover or reward yourself with more food than you burned off.

Even if you don’t gain weight . . .
. . . your clothes might actually feel a little tighter after a run or a race. You need carbs to fuel your runs. Unfortunately those carbs will also cause some water retention.

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The more the merrier (even in horrible weather!)

It’s much easier in a group
Running always feels easier when you run with someone — even when that someone is faster than you. Don’t be afraid to try out some running groups!

It doesn’t get easier . . .
. . . but you do get better.

Talk to me. Leave a comment or answer a question:

What do you wish someone had told you about running before you started?

Did you start out in a group or on your own?

Do you feel you’ve become a better runner over the years?

Old Favs & a Few Quickies

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I won’t lie: one reason I enjoy running is that it allows me a little more wiggle room with my eating — rather than packing more wiggle on me!

Today’s topic is tried and true pre-race dinners. You know I’m all over any topic that has to do with food!

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I think this was a prerace meal!

Sushi
Our local sushi restaurant, just a couple of miles from our home (how convenient) is our most visited restaurant. Partly because Mr. Judy can get deals for it. Partly because it’s so close. And partly because I love sushi.

For a long time sushi fueled my races, if it was available.

Pizza + Garlic Sticks
And then I ran a half marathon in FL with fellow bloggers. It was a large PR for me and it was fueled by pizza and garlic sticks

Call me superstitious, but most of my halfs since then have also been fueled by pizza and garlic sticks. It’s usually easier to find than sushi. I love pizza and don’t eat it often so it’s a nice treat before a race.

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TJs Japanese Fried Rice

When at Home . . . 
I don’t run halfs at home. Never have. Not saying I never will, but it’s fun to explore new places while running a race and I still have a whole lot of states to run in! I don’t run a lot of longer distance races at home, either. Partly because there aren’t many.

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Breakfast works too

So most of these meals are simply what I like to eat before a long run, and training is all about practice — including what you’ll eat the night before your race. You want to eat something you’ve tried out before that you know is usually kind to your stomach, because the night before a race only intensifies the jitters and that can translate to an iffy stomach for some.

  • Pierogies. We have eaten these before more long runs than Mr. Judy cares to remember.
  • Trader Joes Japanese Style Fried Rice. Even Mr. Judy enjoys this vegetarian dish (even if he still thinks it makes a nice side dish).
  • Gnocchi. I don’t do gnocchi as often, but I sure do love it.
  • Trader Joes Reduced Guilt Mac n Cheese. I’ve been doing this a bit more often before my long runs, which haven’t really gotten that long yet. Dairy can be difficult for a lot of people to digest, so you have to know your stomach. For a really long time I loved Trader Joes Gluten Free Mac n Cheese. I even wrote to them when they discontinued it. They never replied. 😦
  • Breakfast for Dinner. I haven’t actually done this before a half, but it should work well: bagel & lox; omelet, home fries, and some toast; french toast. I’m getting hungry!
  • Stromboli + garlic bread. There’s a particular local place I like that delivers. This is just a riff on the pizza + garlic sticks, of course. I haven’t done this in a long time. Maybe it’s time . . .

What Should You Eat Before a Race?
That absolutely could be an entire post on its own. If you’re away from home you should eat something at least similar to what you’ve been eating before your long runs all along. Nothing new on race day (or the night before the race) right? If you’re at home, stick to what you know works for you.

Don’t go crazy with the carbs. Yes, you need more carbs than you normally do, but you don’t need to go overboard — that is more likely to backfire on you than help you. Try to increase the amount of carbs you eat for several days prior to your race.

A little bit of protein and fat are important too. Go easy on the sauces and anything fatty — they’re harder to digest and can cause GI distress “in the long run”. Stick to more easily digestible carbs like rice and potatoes and fruit. Some protein + a baked potato is a good choice in a pinch, too, and is readily available almost everywhere.

You’ll  notice that pasta is noticeably missing from my list, with the exception of the Mac n Cheese. In general it doesn’t fill me up and I’m more likely to eat too much of it. While many will caution you to ditch the veggies (too much fiber can cause GI distress), I still enjoy a salad with that pizza and garlic bread. My stomach’s pretty tough, so far, knock on wood.

Talk to me:

Are you a carb loader or a protein fan before long races?

What are your go-to prerace dinners?

Do you think it really makes much difference what you eat before a race?

I’m linking up with with MCM Mama Runs, Marcia’s Healthy Slice, and My No Guilt Life for the Tuesdays on the Run linkup.

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This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

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Who doesn’t love food mail?: 5/7 – 13 Weekly Wrap

Welcome to the food edition. Wait, isn’t that every week? This week I have some foodie finds to share with you, from snack bars to Instant Pot recipes.

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Love the Holiday print!

And don’t forget to check out the Skirt Sports Mother’s Day sale (here). I definitely recommend anything in the Holiday print (which is on sale). In case something that isn’t on sale catches your eye (like the Cool It Skirt), use code 522CRJ for 15% off.

I’m joining up with the Weekly Wrap from Holly @ Hohoruns and Wendy @ Taking the Long Way Home to wrap up a week of (mostly) good running weather and some strong runs.

WeeklyWrapNew

Workouts update

  • Monday: 1.5 mile easy + FTC Training Group (2 miles very easy), Rapid Results Pilates Arms, Abs & Stretch
  • Tuesday: Dogwalk, 5 miles (3 @ tempo), Pop Pilates Muffin Melter
  • Wednesday: Yoga, Dogwalk
  • Thursday:  Dogwalk, Pilates for Runners
  • Friday:  Dogwalk, 6 mile LSD with a fast finish (mission accomplished), YFR Foundation
  • Saturday: Yoga,  Dogwalk
  • Sunday: 3.5 miles easy (last 3/4 with Bandit)

Mileage: 18 (+1.5)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Updates

These trees really looked pretty in person. But they stink!


Monday
A nice day, although rather cloudy so it felt a bit cooler, but once you got moving it was fine. I met up with Running Buddy J and we did 1.5 miles before the training group.

I got to lead the beginners’ group this day, and I started out at front then dropped back to the BOTPers as we neared the end. The workout was 2.75 miles or 35 minutes — we stopped at 35 minutes which was 2 miles. I know they are ready and I’d rather see them be more cautious with their running — most of them are just in it for fun and have actually done the race a few times.

As seen on our walk . . .

Tuesday
It was a beautiful day to run. Bright sunshine and low humidity. The only problem? I ended up starting about the time I had meant to be finishing up so I was running through warmer temps than I’d planned on. Mainly because I was worried about it being too chilly if I started earlier. Go figure.

But with a flatter path and lower humidity, this was a strong tempo run. I didn’t completely nail it, but I came damn close. The middle mile I slowed down — despite it feeling faster — which is exactly why I don’t run by feel!

It was the perfect day to run

Friday
I still got out there later than I wanted to. It was a bit nippy when I walked the dogs, but by the time I got to the bike path it had turned sunny — but still on the cool side. Perfect. I was originally miffed that I had to miss the training group on Saturday for an early Mother’s Day celebration, but the truth is my parents did me a favor — this was far and away the best running weather of the week.

This was supposed to be a long run with the last 2 miles slighter faster. Oops. It turned into mostly negative splits. It was just the perfect day to run, and I felt in the zone. Always a nice feeling!

Sunday
I did a somewhat quick 3.5 miles. I had had every intention of doing this run on the treadmill before going to my parents yesterday, but decided I need another rest day and the weather, while a bit cool and cloudy in the morning, was much nicer today. I had stuff to do in the afternoon — it was beautiful then!

I actually ended up running this a bit faster than I really meant to, especially seeing as how I’ll be running 3 days in a row and one of those runs will be speedwork, but my legs oddly wanted to go faster. Which is a bit unusual for me!

Finally tried these!

Favorites of the week
When I read about the Honeystinger Cracker & Nut Butter Bars, I knew I had to try them. They did not disappoint. Chocolate, nut butter, and not too sweet — what could be bad? Nothing! Disclaimer: I am a Honeystinger Ambassador.

A super quick easy meal

I am still in love with my Instant Pot. It’s the rare week that something doesn’t get cooked in there. My Weight Watchers leader is always raving about hummus chicken. I figured there must be an Instant Pot recipe, and sure enough there was. Start to finish I think this took maybe 20 minutes — and that includes shredding the chicken! You can find the recipe on my Instant Pot board (here) on Pinterest.

Yummy mail

Speaking of Honeystinger, did you know they have a sampler? Packed with so much goodness. Find it here. It’s a great introduction to Honeystinger products.

Today I also had a lovely massage. They ran a special with a free paraffin treatment on either your feet or hands for Mother’s Day along with a 60 minute massage. When I asked how much extra it would be to do both hands & feet, she said it wouldn’t cost anything extra. So now I have smooth hands and feet — temporarily!

Happy Mother’s Day to all who celebrate! Hugs to all whose mothers are no longer with them.

Blog posts that caught my eye this week:

link-up-badge

This week I am also linking up with the Sunday Fitness & Food Linkup brought to you by Ilka @ Ilka’s Blog and Angela @ Marathons & Motivation.

Let’s get the conversation started:

Are you doing something special for yourself today?

What is your favorite spa treatment?

Milk or dark chocolate? (if you don’t like chocolate, I’m not sure we can be friends)

5 Ways to Rebound from a Bad Run

brebound

It happens to all runners: one day you have the most incredible long run, and it seems like the next day an easy run half the distance is kicking your booty.

I am joining the Friday Five 2.0 from Fairytales & Fitness and Rachel @ Running on Happy to share with you ways to come back stronger from a bad run.

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Analyze
Did you get enough rest? Forget your allergy meds? Did you fuel properly? Did you fuel properly after your last run? Were you properly hydrated? When was your last rest day, anyway? Was it an unusually hot/cold/snowy/windy/humid day? Did you adjust your pace for those conditions?

Forget the training plan
Chances are if all you do is run for fun, then you won’t be bothered by a bad run. Probably you’ll even cut it short and live to run another day.

If you’re deep into training for something, though, it might be time to forget the plan and just go out and run. Maybe naked — without a watch, that is.

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This run was so hard — going from the cold Northeast to hot & humid New Orleans. Ok, it wasn’t really a bad run, but it was definitely tough! But you know what? I rocked the race!

Take a look through your running journal
Of course you keep a running journal, right? It could be written. It could be your blog. It could be Facebook posts.

Look back through it. What happened the last time you had a run that sucked? Did all your subsequent runs suck? Did you decide this running thing just isn’t for you, that clearly you suck at it?

I’ll bet you’ll find the good runs outweigh the bad runs. Just accept that some runs are gonna suck and have faith your next one won’t.

Think about all the greats . . .
. . . who failed.

  • Disney was fired for “lack of imagination”.
  • Edison’s teacher said he was “too stupid to learn anything”.
  • JK Rowling’s “Harry Potter” was rejected by 12 publishers.
  • Babe Ruth, the home run king, struck out more than he hit homers.
  • Michael Jordan was cut from his high school varsity basketball team sophomore year.

They didn’t let adversity — or rejection — deter them from coming back stronger. You will, too.

Dangle a carrot
When all else fails, decide on something that really, really, really motivates you. Food. A new playlist. Some new running clothes. New kicks. Whatever will get you out there even though you know this running thing just sucks.

Humans are animals — and the more you reward animals for doing something, the more they will do it to try to get that reward. So reward yourself.

Talk to me. Leave a comment or answer a question:

What do you do when your run sucks?

What other famous people do you admire who failed?

What’s your favorite “carrot” to dangle?

Is running the least technical sport?

btechnical

Technical: of or relating to technique

Put one foot in front of the other. Rapidly. Over and over and over. That’s it; that’s running — or is it?

Simplicity is the outcome of technical subtlety. It is the goal, not the starting point.— Maurice Saatchi

Running is simple — isn’t it?
On the surface, running isn’t a very technical sport. Which is probably one reason so many take up running — some clothes, some shoes, and you can run, right? What else do you need?

No balls. No helmets. Maybe some day runners will be required to wear helmets like bikers! Talk about your hat hair. You can go out your front door and simply run.

 

Great dancers are not great because of their technique; they’re great because of their passion.— Martha Graham

A little technique is a good thing
Running isn’t as non-technical as it appears on the surface. Sure, you can just go out there and run. Heck, you don’t even really need shoes if you buy into the whole barefoot running thing.

Take it from my sister, whom I think assumed she, the athlete, could run if I could do it — and did just that — just ran. And wound up with an injury so severe that she could barely walk for six weeks.

A little technique isn’t a bad thing. Learning about the technical side of running should help you to run better. What is good running form? What should you eat to fuel your runs — or should you even eat? How can aid your recovery? What’s the best sort of cross training (and how little can you get away with)?

These are questions most runners ponder. They’re definitely the technical side of running, and they’ll keep you guessing your whole running “career”.

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GPS and HR on my wrists

Welcome to the dark side of running
GPS watches. Heart rate monitors. Phones and apps. Safety devices. Some way to carry water. Fuel belts. Running clothes that will keep you warm or keep you cool. Before you know it, running just got a whole lot technical — as in you have to make sure everything is charged up and has a place before you can even step out the door.

And let’s not even talk about the cost of running shoes and how quickly they wear out . . .

Do you need all of that? Old timers will laugh at you and tell you you don’t. The running magazines will tell you you do.

It’s up to you to decide just how technical you want to be.

Deb Runs

I am linking up with Debruns and her Wednesday Word

I’m linking up with with MCM Mama Runs, Marcia’s Healthy Slice, and My No Guilt Life for the Tuesdays on the Run linkup.

Tor-box

This week I am also joining up with Running on Happy, Suzlyfe, Crazy Running Girl, and Coach Debbie Runs each week for the Coaches’ Corner linkup

coachescorner

Tell me in the comments:

Do you think running is a technical sport?

What running doo-dad can you live without?

What running doo-dad do you have to have to get out the door?

Did you find my mojo?: 4/30 – 5/9 Weekly Wrap

It’s been sadly lacking this week. I got my workouts done, and other stuff, too, but I spent more time just sitting at the computer not being productive than normal.

Of course I get to blame the weather — once again, it was crazy! On Monday I was wearing a beanie and Skirt Sports Wonder Wool Skirt and praying it would not rain (but it did — thankfully just a drizzle) — by Wednesday it hit 90F — and by Friday I did my tempo run in the morning praying it would rain, which sadly it did only a bit — because it was so dang humid.

The only upside was that I got all my runs in outside this week.

I’m joining up with the Weekly Wrap from Holly @ Hohoruns and Wendy @ Taking the Long Way Home to share how I tried to acclimate to springsummer.

WeeklyWrapNew

Workouts update

  • Monday: Yoga, Dogwalk, 1 mile easy + FTC Training Group (2 miles very easy), Pop Pilates Muffin Melter, Pilates Stretch
  • Tuesday: Dogwalk, 4 miles easy
  • Wednesday: Dogwalk, YFPR Flexibility & Flow
  • Thursday:  Dogwalk, PB Total Body + Balance
  • Friday:  Dogwalk, 5 miles (3 @ tempo)
  • Saturday: 2.5 miles with training group + additional 2.5 miles,  Dogwalk, Iron Strength Glute Buster
  • Sunday: Dogwalk, , maybe some yoga tonight

Mileage: 17 (+2)

JY = Jasyoga
PB = Killer B
TM = Treadmill
YFR = Yoga for Runners*
WU = warmup
CD = cooldown
SB = Stationary Bike
YFPR = Yoga for Pain Relief
YTU = Yoga Tune Up Lower Body*

*Disclaimer: Amazon affiliate links; I will make a small amount of money if you buy through these links

Running Updates

Return to winter-like temps


Monday
More cold drizzle. Yuck! I arrived early to get in a warm up mild, and was surprised by a decent pace. No doubt due to worry about making it back on time. Then I ran most of the training run with one of my friends, instead of bringing up the rear and moving back and forth between runners like I usually do. It just seemed simpler.

Then spring-like

Tuesday
This marked my fourth day in a row running — not a record for me, but definitely unusual and I knew I was pushing it a bit, especially with all the cold, drizzly runs (and race).

Again I went back & forth a lot on this one. I went outside with the dogs, and with the cloud cover it felt cooler than I expected, and I decided no, I’d push it off til Wednesday. I’m not sure what changed my mind, but it wasn’t a bad run at all.

Right into summer

Friday
Remember those skirts I wanted to test out last week? Well, the crazy weather gave me my opportunity this week. Both passed with flying colors (today it was the Skirt Sports Hover, which worked much better for me than last year’s due to the new grippers — use code 522CRJ for 15% off non sale items). Picked up Bandit for the cool down.

You know how I hate not making my paces, but I know that I am in no way, shape, or form acclimated to this sudden “heat”/humidity — hello 70 with 80% humidity after weeks of 40s feels like 30s. I came close, but I just wasn’t able to do it — but I did my best so I’m okay with it. It was a strong run.

I’m getting to explore the park more 

Saturday
Ran 2.5 with the training group. I was towards the head of the group this time, so when the person I was running with was finished, I waited to encourage the rest of the runners. Only I didn’t see the BOTP runners. I started to walk. I walked . . . and walked . . . I never did see the rest of the runners.

Trees ain’t gonna stop me

Eventually I decided to just finish up my extra miles.

This is more like it!

Favorites of the week
Despite the lack of motivation, there was some action in the kitchen this week’

Recovery pudding from Running with Spoons

I tried the 4 Ingredient Brownie Protein Pudding from Amanda @ Runningwithspoons — it’s pinned to my Protein Pudding board on Pinterest (find it here). Really, it’s just banana nice cream at its heart. I had to decrease the amount of milk I used in the recipe — my guess is it depends on your protein powder — but it was nice to have a slight change in my post run snacks. I made it a second time with less milk and it was definitely much more pudding-like. I also added a date for a little extra sweetness.

Salad with feta dressing from NMAC

I made the Feta Dressing from the No Excuses Detox (Amazon Affiliate link) and threw in a little dill, too. I actually got Mr. Judy to eat salads for dinner with that dressing this week — twice!

We just got back from Avengers Infinity War. I thought it was okay — I think they’re just trying to jam too much in now and it makes it confusing to follow, but Mr. Judy liked it.

Blog posts that caught my eye this week:

link-up-badge

This week I am also linking up with the Sunday Fitness & Food Linkup brought to you by Ilka @ Ilka’s Blog and Angela @ Marathons & Motivation.

Let’s get the conversation started:

Have you been struggling with motivation lately?

Care to brag about a recent race (doesn’t matter if it was a PR or not!)?

Planning to see the Avengers movie?