According to Daily Mile, my training last week was:
It's been awhile since I've seen that! This week I completed three training runs and ran the Color Me Rad 5K (which wasn't actually 3.1 miles...hmmm). My weekly mileage total was 19.98. I'm doing a pretty good job following the recommended 10% weekly mileage increase to avoid overuse and (re)injury.
#TrainingTruth: I have missed the long run.
As I was dealing with the knots in my calf, my PT asked me not to do long runs. Instead I had to break them up. Saturday I was able to do my first long run in nearly a month. It felt so good to put in 8 trail miles and feel good before, during, and AFTER!
#TrainingTruth: If I want to finish my runs in the heat, I have to slow down.
A couple of weeks ago, I had to cut short a 5 mile run because of the heat. I ran too fast for the conditions, and started to feel sick and weak. I have set a goal to not have to shorten another run and feel that disappointment. Gradually, I am figuring out how to slow my pace on the hot and humid days.
In the book Born to Run, Christopher McDougall writes about his journey to discover the secrets to running injury-free.
One interesting piece of information is what he learned from Dr. Ruth Heidrich about the runner's diet:
"Under her Tarahumara-style eating plan, lunch and dinner were built around fruit, beans, yams, whole grains, and vegetables, and breakfast was often salad. 'You get leafy greens in your body first thing in the morning and you’ll lose a lot of weight,' she urged me. Because a monster salad is loaded with nutrient-rich carbs and low in fat, I could stuff myself and not feel hungry - or queasy - when it came time to work out. Plus, greens are packed with water, so they're great for rehydrating after a night's sleep."#TrainingTruth: Salad for breakfast is weird, but not that bad.
Although I am not planning to follow any type of vegetarian diet (I enjoy chicken and fish too much), I have been eating a salad for breakfast along with my usual Activia yogurt.
I have noticed that I feel better the rest of the day and I don't feel bulky or bloated. On days that I ran, I had plenty of energy and no stomach issues.
My salads are pretty basic: leafy greens, chopped broccoli and cauliflower, a little sharp cheese, and a dash of dressing.
Here's a Strawberry and Arugula Salad that looks delicious from eating well.com:
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I look forward to reading your #TrainingTruths!