Dulles Day 5k on the Runway

Official Results
Overall time - 33:47
Pace per mile - 10:54

Overall place -  xx out of 1407 (not really sure since PR does male/female results)
Division place -  110 out of 248
Gender place -  301 out of 774

For not training at all, this race went ok. It was a little warmer & more humid than I would've liked. 

The morning of the race, we parked at the Udvar-Hazy Museum. Parking was better than last year's. We did packet pickup the morning of the race again this year. They ran out of bags for bag check, so we just put our numbers on tape & put that on our shirts. 

Jon & I before the race

The race started on time, sending us 5kers down the runway. They had a helicopter overhead taking pictures and video. That got kind of annoying after a while. The run was flat & pretty uneventful. I love a race that's pretty uneventful!

I passed a friend of ours on the course & then got to see the other people we were looking for as they all finished. It was a good time! Definitely a race I'd do again.

Setting Goals and Finding Motivation

Apparently the upcoming races on my calendar aren't enough motivation for me to get moving the way I should be.

Several things have been lacking lately:
1) True commitment to my nutrition plan
2) True commitment to my workout plan
3) My hydration has been better
4) My flexibility

Here's what I'm going to do to change this:
1) I'm starting my ACE Health Coach certification
2) I'm going to rededicate myself to the TrainerRoad program I was doing
3) I'm going to rededicate myself to eating Paleo and potentially start another round of Whole30
4) I'm going to start drinking more water again
5) I'm going to add yoga into my daily routine

Things to get me motivated (read this as my GOALS):
1) We are attending a wedding in 2 weeks & I refuse to buy a new dress to wear
2) We're going to Disney soon & my shorts need to fit better!
3) We're going on a cruise in a few months & I want to feel good going into the cruise
4) I have a shirt from my 70.3 that I NEED to fit back into. It just doesn't look as good on the hanger as it does on me.

Always over...

Never under, unless it's a race.

I found myself repeating that as I drew close to the end of my run this morning.

How does my Bia know my motivational song?! :)

Gotta love a good sweat line!

Getting back into it

I'm in the process of getting back into things. Both exercise & food wise. Today, I got on my bike & did TrainerRoad Rattlesnake and then did YogAmazing "Yoga for Cyclists". I felt great after! I feel like I need to do an FTP test on the bike. I feel stronger since the last time I did the test.

Someone on one of my Facebook groups posted this picture and it was PERFECT for today.

I've also decided that bento box style lunches will likely be the way to go to keep Jon & I on the wagon for food. I love the idea of them & they lend themselves to a ton of variety without being overly complicated. The following is from www.familypaleomealplans.com.

Need motivation

Lately, I've needed motivation. I'm just not finding it. My weight is the highest it's ever been. I know it's because I'm not doing my cardio workouts and haven't been 100% with my nutrition.

Dedication & willpower are what I'm missing right now. Just need to get it back!

Yesterday's insanity

Yesterday, I decided to play catch up with my workouts. Doing so meant a 2 hr workout. First up, a 30 minute run. I did 1 min run/1 min walk intervals for the first 4 minutes and then 5 min run/1 min walk intervals from 5 - 31:11. (I was being obsessive about the 2.5 miles.)

30 minutes down!

After the run - in Team Tough Chik Colors!

After the run, I was in for a 1.5 hr bike ride. Ouchie! Mostly because of my butt! I got a couple of calf cramps because of the run prior to the ride, but nothing I couldn't power through.

YAY! Done!

I'm supposed to do this same ride again today, but I've been on my bike twice already this week & need a break. So, I'll move it to later this week instead. Jon & I are going to go riding some time this weekend. Should be fun!

Looking forward

I've been slacking off lately. I know it & can REALLY feel it right now.

Last week was body fat measurements with my trainer. Up another 0.5% or so. Doesn't sound like much, but it needs to stop going up! So, dialing back in the nutrition is a must. While Whole30 worked for me as a detox/cleansing/starting over, I don't seem to have the motivation to do another W30 right now. That and I don't feel like it's a viable option for a lifetime nutritional plan. So, what to do?

The goal

I decided last night that I'm going to go Paleo for any time that I'm cooking at home and "just" gluten free for whenever I'm away from home. I need the flexibility of that. I'm sure that sometimes "just" gluten free at home will have to do too. But the goal is mostly Paleo & a little gluten free. I've also been slacking a little on the gluten free stuff away from home, which is probably why I feel like crap lately.

As far as workouts, I NEED to start running again. I've been having a rough time getting up early enough to get it done in the mornings before work. After Jon gets home from work isn't happening, so I just need to make myself do it. I also need to get back on my bike. I was doing well & have just kind of slipped off the wagon.

So, today starts a new day & as I go forward, it'll be what it'll be. I'm learning to give myself permission to mess up & move on!

Catching up

Ok, I'm about a week behind in my blogging. Last Friday, I did TR Volunteer again. It was nice to keep the legs moving. On Saturday, we were supposed to run 4 miles. That never happened. Instead, we spent 3 hrs moving things around in the garage. It was a busy 3 hrs. Sorting through things, donation pile, trash pile, all that good stuff.

This week, I've done my weight lifting twice (Mon & Wed). I did TR Whorl on Monday. I was supposed to do it again on Wednesday. I was also supposed to run Tuesday & today. (Though, today's not a total loss yet!) So, what happened? We've been puppy sitting. I have no problems leaving my dog in the kitchen while I do a long workout. Not sure how the other dog would do in his crate while I'm downstairs cranking the workouts out, so I haven't done them. Tired reason, but it's the truth. The runs, we just haven't done. Jon needed to go to work early, blah blah blah.

So, that's where that all stands. I rescheduled the bike rides for next week. Easy enough. Just means riding all 5 days. Yikes!

In other news, we're getting our eating/portion sizes back under control. I've been cooking more (which also means more dishes!) and that's really helping. Jon's also back on the FitBit wagon, so that's helping too. It means he's actively trying to "be good" as well. Yay for healthier living!

Run & Yoga

This morning, we got out of bed even though neither of us really wanted to. We managed to get our 30 minute run/walk in. We're still doing a 1/1 interval. Today's weather was MUCH better than Tuesday's. Didn't feel like we were trying to breathe water.

No Bia, I do not have any beer. Especially at 6:20am!

After the run, I took a hurried shower, went to train a client, then came home & did a Yogamazing podcast: Yoga for Runners. I so needed that. My hips, especially my right one, have been so tight lately. I'm going to try to get in some yoga and/or TriggerPoint on days I run.

In nutrition news... I'm completely off the bandwagon. Here's to slowly climbing back on. Getting the workouts in gear has helped my mentality about the nutrition side a bit. I've been having a rough week though, so that's NOT helping. Baby steps, I guess!

Days 7-9

Slackin off already! Not really actually, just not blogging. I'm changing the "challenge" to myself to be active every day. Not necessarily run at least a mile every day. Why's this? Because well, I'm trying to get my strength on the bike going too. Can't do that if I'm only running.

Day 7: (Monday) TNT weight lifting for 45 minutes or so, 30 minute TrainerRoad Volunteer workout.

Day 8: (Tuesday) 30 min run/walk. 1min intervals. It sucked. Massage later. It rocked.

I think I will, thanks Bia!

Day 9: (Wednesday) TNT weight lifting for 45 minutes or so, 30 minute TrainerRoad Slide workout.

The weekend

Friday - Didn't run; headed to the campground for Saturday's race. Did a good bit of walking.

Saturday - Colonial Beach Sprint Tri. Race report to follow.

Sunday - Rest day. I feel really good for having done a tri yesterday with very minimal training.

Looking forward, I've got to get back on track! We're recommitting ourselves to better food, less snacking, and getting some training done!

I signed Jon & I up for the Maine Lighthouse Ride in September. Can't wait!

Day 3

Didn't run today, but took a couple of extra long walks with my pup. For a total of about 3.6 miles.

Trying to get him used to being in the car. He's just so adorable!

Day 2

A little slower than yesterday, but that's ok. Temps were a little more manageable, I think my body's going to go through some WTF?! moments.

Mile a Day

Week 1 of Whole 30 didn't go as well as I planned. Maybe week 2 (a restart, really) will go better? Guess I should get a meal plan together.

Yummy CSA inspired meal

Today I decided to try to give myself some motivation, since races aren't really motivation enough these days. There are a ton of "challenge" type things floating out there. I chose to try to do a mile run a day. I'm not setting a number of days on it, just do a mile (at least, more if the training plan calls for it) of running a day. It's short enough to not injure myself, long enough that I have to actually get out of the house & do it.

Getting ready to head out for Day 1

And done!

I also finally got my road bike up on the bike trainer. The only reason it takes so long to do it is because I get lazy about switching out the regular tire for the trainer tire. I did that today (and got greasy hands!) and then realized that the magnet on the trainer tire is missing, so I can't connect to TrainerRoad. I went ahead and ordered the replacement today and it should be here Thursday.

"Roadie" on her stand with the 'mill behind her. She needs a name, still.  

Any suggestions on a name for "Roadie"?

Moving Forward

I'm over this cough. No really! I'm pretty much over it! The meds worked, though it was longer than 3-4 days. I'm still coughing a little, but nothing like it was. I'm finally feeling well enough that I got into my group trainer yesterday for a workout! YAY! Nothing like being gone for about a month. Ouch, I hurt today! It's ok. I'll move around a bit today and stretch it all out.

I have a sprint tri coming up, so maybe I can cram a bit of training in? We'll see. I don't really care about the results of this one, just need to do it & cross the finish line. This race season has been such a drag with 2 DNS.

Jon & I are starting another Whole 30 today. We keep putting it off & finally decided that July 1 was a good time to start!

Tues
B - sweet potatoes & chicken sausage (H)/eggs, bacon, fruit (J)
L - CSA stir fry
D - taco salad (no shells/chips)

Wed
B - sweet potatoes & chicken sausage (H)/eggs, bacon, fruit (J)
L - lunch meat wraps with kale salad
D - burgers with coleslaw

Thurs
B - sweet potato, apple, pancetta hash
L - perfect chicken salad with salad
D - ?? need to figure out what's in the CSA this week!

I'll figure out Friday & Saturday based on what's in the CSA basket this week.

Tower of Terror training has to start this week too. Lots going on!