Juicing for Athletes…and supplements

Last year, we started juicing. It has made a pretty big difference for both of us. I haven't gotten sick since we started, and recovery is way faster. PDubs did a lot of research about what we should be juicing (what each fruit/vegetable does for you). This is what we came up with:

-Kale

-Beets

-Ginger

-Lime

-Apple

-Orange

-Carrots

 

 

We also sometimes add cilantro, parsley, watercress, or wheatgrass. That mostly depends on the season and what grocery store we are at! I try to buy all organic fruits and vegetables for when we are juicing.

The above loot makes about 11 ounces of juice for two people–the orange makes it tolerable 🙂 Depending on where we are in training/race schedules, we will try to do this every day–sometimes we have to skip a day, but it really has become routine (half the battle!)

 

 

 

 

I eat pretty well, but try to fill in any gaps with supplements. Above is what I take almost every day. The multi-vitamin and the fish oils are both a daily occurance. Cannot stress the importance/benefit of quality Omega's for recovery!! I started the probiotic when I started having stomach/gluten issues and it helped–I dont use it every day anymore though! The Viactiv calcium chews (which, side note, are delicious) I eat whenever I know I didnt eat much dairy of calcium rich food that day.

So, thats how we stay healthy over here. Let me know if you have any juicing questions (or specifics!)

 

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This Week’s Running

My goal again this week was to hit 40 miles. AFter the 5k though…phew. You know when you take a rest week and it could go either way? You'll either not be able to WAIT to get to a “normal” week or….you'll be ready just to “take a little more time off” (which in my case, every year, ends up in 3 months off and a complete loss of fitness). Well, I was right on the edge of that. I did the race on Saturday, took Sunday off…and Monday…and REALLY wanted to take Tuesday off and eat ice cream but I knew any more than two days off is gluttonous and the loss of fitness really does begin after 2. So I put on my big girl pants and headed up with the goal to just get some miles in. And then took Wednesday off 🙂 Made it tough to get to 40 but Thursdays run was so awesome it inspired me to hit the goal!

Monday: OFF

Tuesday: 60min, Avg Pace: 9:25 min/mi, Avg HR: 156 (a wee high! foreshadowing for the week)

Wednesday: OFF (accidental OFF, just wrecked from 5k)

Thursday: 90 min, Avg Pace: 9:15 min/mi, Avg HR: 155

Friday: 60 min, Avg Pace: 9:30 min/mi, Avg HR: 153

Saturday: 60 min, Avg Pace: 9:26, Avg HR: 158 (mega oops!)

Sunday: 90 min, Avg Pace: 8:53, Avg HR: 155

Total: 39 miles even

So, I had intended to make either Friday or Saturday a split run (60 in the AM and then 30 in the PM) but out of the blue, IT band pain (in my knee) blindsided me. I have not had an IT issue since…2007? So it surprised me and I went Defcon 5 on it. A tiny twinge on Friday, and then Saturday the second half of the run HURT. So, I went home and did the protocol: Fish Oils (Zone Omega 3's!), Normatec recovery boots, ate a LOT, rolled and stretched until I couldnt see straight, AND got a different pair of shoes for today's run. Verdict? Not even a smidge of pain today, woop!

Got to do a 90 minute run today in the land of farms and flat roads (aka Bridgewater)–one of my FAVORITE old routes. Thinking that might become a staple in our weekly schedule now–its hard to have to go”hard” the entire time and have quick legs (as opposed to going up hill and having it easy on the downhills like at home!)

One more week of 40 miles (base, baby, base!)…a little more spread out than this week!…. then I will start adding in some tempo to hopefully get that Zone 1 pace up. Looking forward to the cooler temperatures coming up but also dreading I wont be able to run at 7am anymore when school starts!

CMS 5k Race Report

We are soooo lucky to have a weekly 5k here in town. It is $5 for non-CMS members (Central Mass Striders–a running club), and it is always on–rain or shine! There was a pretty big group today, having something to do with the perfect weather I am sure!

We went to a birthday party Friday night where I ate an unearthly amount of chicken wings and popcorn. Not exactly setting myself up for success! However, my stomach was still a wreck from the 3 days of gluten leading into it so too much fat was the least of my problems!

I checked the QT2 run calculator to see what pace I should shoot for. That thing has NEVER led me wrong. Even though I have done the race before, I completely forgot the course (seriously, I probably blocked it out).

 

Mile 1 – 7:10. Avg HR: 186. This felt manageable. It trended downhill. I was aiming for right around 7:10 so I was happy, but I definitely went out too hard – typical Courtney getting caught in the excitement of the fast people!

Mile 2 – 7:44. Avg HR: 194. WOOPS. This mile took FOREVER. I was consciously focusing on not throwing up and not walking. It was a slight uphill for pretty much the entire thing, with a pretty short steep hill thrown in the middle.

Mile 3 – 7:45. Avg HR: 196. As you can see from my heart rate, my effort was not lacking–just my pace! I kept thinking to myself that this was somehow a 10k because GEEZ I was out here for a while. I also kept thinking about 5k advice PW had given to me YEARS ago…1st mile manageable, 2nd mile all out, 3rd mile hold on. I was trying! Saw Pdubs with about .5 mile left and tried to look like I wasn't miserable and like I was running fast (both were lies).

TRIED to focus on turnover and using my arms during this mile (so I had something to think about other than how much I hated this!)

Last .1 – 6:59mi/min. Avg HR: 200. Yep. At this point I had resigned myself to throwing up. Thankfully, I did not. But I was close for the 15 minutes following the race!

Total: 23:21 Avg HR: 192. I am not super happy with the time because I was shooting for a low 7 minute pace, but I can also acknowledge I left IT ALL out there and be happy with the effort! Average HR 2 beats lower than the ridiculously hot Gillette 5k last month but what are you gonna do!

 

Looking forward to racing again at the end of the month–same place, same time!

Weeks Worth of Workouts in New York (highest mileage week yet!)

We are home from Lake Placid, and I am in a recovery week. I really tried to up the mileage last week, and then took Monday and Tuesday off so I could spend every minute celebrating with PW and our friends! We did a lot of eating, drinking, and generally having fun and taking the two days off was DEFINITELY worth it. What was not worth it? All the gluten I ate and subsequent 3 day stomachache/sneezing fit I am now in.

But, anyways, here is the week!

Monday: OFF (in preparation for what I hoped would be many runs!)

Tuesday: 60 min in the pouring rain before leaving for LP (9:02 min/mi, Avg HR 153)

Wednesday: 85 min around Mirror Lake (9:05 min/mi, Avg HR 155)

Thursday: 60 min, last 10 min w/Doug in Zone 2 (8:41 min/mi, Avg HR 159)

Friday: 60 min AM (9:04 min/mi, Avg HR 156), 30 min PM EASY with Jesse — 90 min total

Saturday: 52 min around Mirror Lake before QT2 B-fast (5:45am!) (9:06 min/mi, Avg HR: 154)

Sunday: 26 min run the morning of the race at 5am (super easy!)

Total: 41 miles.

FINALLY! My goal is to keep my weekly average right around 40 miles, and my long runs around 90 minutes for now.

This week is super easy in anticipation of a 5k tomorrow morning. I decided that last minute after I took Mon/Tues off and saw it would be a recovery week 🙂

Wednesday we drove home from Lake Placid, arrived in Wormtown at 3, unloaded the car, and I put in an easy 30 minutes at 4pm before we drove to pick up the dogs.

Thursday (yesterday) was 45 minutes at 11am. Pretty much all set with running anytime after 9am–so not used to the heat and mugginess after being in New York!

Let y'all know how the race goes tomorrow. My plan is to NOT do the typical “run a 6:01 first mile and blow up” thatrunnerchick 5k.