Weeks 10 & 11, a runniversary and a new PR

Last weekend I participated in the Pittsburgh Pirates 5k. I almost didn’t sign up because I’m not happy with the Buccos but I realized it would be 5 years, almost to the day, since my very first race. Since April 13, 2013 I’ve been trying to break 40 minutes in the 5k. As a distance runner I find it much easier to cut time off of longer distance races than short ones. My training for this cycle has been sub par but I figured with losing some weight and focusing more on strength training that it would happen this year. Normally if a shorter race falls into a training cycle I won’t actually race it, I’ll run it at my easy pace, but for this I wanted to give it my all.

I started with the 12 minute pace group, which is so new for me, I originally started in the walking group so to finally move up a bit is incredible. I knew I was doing well when I wasn’t getting so out of breath for the 90 seconds I would run (I do the run/walk/run method of 90 sec r/30 sec w). Everything felt really good, my breathing, my legs, core, back, glutes. For once during a race my body wanted to cooperate. As I crossed the finish line, which in this case was home plate at PNC park, the clock said 40:55 so I knew I finally did it. After checking the time online and seeing the 40:55 I was kind of worried I didn’t make it but I’m happy to share that I completed it in 38:57 which is a 12:34 average pace, the fasted average pace I’ve ever had during any race.

I did my first 10 miler the next day which was pretty rough since going all in wore out my legs, I did the first half outside and the second half in the gym. I got 3 runs in this past week along with 3 lifting sessions and ended this weekend with another 10 miler on Sunday, I did the entire run outside and got a pretty nice sunburn. I wasn’t too happy with the pace but we went from 35 degrees and snow flurries to 65-70 and sunshine and I tend to overheat pretty easily.

I’ll be starting my taper this week, with 3 weekday runs on Tuesday, Wednesday, Thursday, Saturday and 6 on Sunday. I’ll be keeping the lifting to only 3 days this week as well since the entire point of tapering is to cut back.

Lots of sleep, stretching, and hydrating will be happening over the next 13 days.

 

Till next time..

Weeks 8 & 9

Coming to you live from the elliptical in my gym because well, I’m a busy gal and if I don’t write this during my work out it probably won’t get done.

So again, nothing spectacular happened in the last couple weeks, specifically with running. Winter hasn’t gotten the memo that it’s actually spring time so I’ve been doing almost all of my runs inside on a treadmill which has not been ideal. As far as lifting, I signed up for another 4 weeks of online coaching and I’ve finally started to see changes in my body. Thank goodness because I was starting to get frustrated, but obviously changes don’t happen immediately.

Most of my clothes are now a little bit loose and I feel so much more comfortable in my skin, I’ve been waiting a really long time for that. My legs feel more defined and my core and back feel strong, which as a runner those are super important. I got weighed last week and my hard work is starting to pay off because I lost 2.5lbs of fat in 4 weeks.

If I can keep this up, which I intend to, I’ll be at my goal weight by my marathon in October. Losing weight will significantly help my average pace and my efforts to cut an hour off my marathon finishing time.

The Pittsburgh half marathon is only a few weeks away now, so I’ll be posting weekly until then!

Till next time!

Weeks 6 & 7

So nothing super eventful has happened over the last couple weeks, just continuing to grind through training while attempting to maintain a social life. Spoiler alert: I barely have a social life since I’m working out 5-6 days a week and when I’m not running or lifting, I’m walking my dog (who turns 1 tomorrow BTW).

Last week I finished up my 4 week lifting program and I’m going to do another 4 weeks before backing off in order to taper for the half marathon on May 6. I’ve noticed such an improvement in my running form, back and core strength and my legs are basically in beast mode now. I went from leg pressing 85¬†lbs to 130 lbs in 3.5 weeks, which is amazing IMO. I’ve also noticed some booty gains, much welcomed since I’ve been as flat as a pancake for basically my whole life. Oh yeah, and all my pants are a little bit looser. Tons of non scale victories happening!

Going vegetarian has been going great as well. I’ve really been challenging myself to make things other than rice and beans with veggies. Last night I made a cheesy pesto risotto with pea and cherry tomatoes for my family that was a huge hit (recipe found on Pinterest!). I had vegan meatballs with mine, seriously so good. This week I’ll be trying vegan sloppy joe’s again. I feel much better since eliminating meat, I’m less bloated, eating more vegetables, and just feel good. I’ll find out next Wednesday if how I’ve been feeling will translate on the scale when my nutritionist does my blind weight. I told myself I’d do this till Easter and then decide if it’s something I want to do long-term. I don’t like to give myself labels so I’ll probably just end up limiting how much I’m consuming because I do love a good steak every now and then.

As far as my running, I’ve been doing my runs primarily inside since it’s still been cold here in Pittsburgh and I can’t seem to get rid of the chest congestion/cough I’ve had for the last couple weeks. Fortunately it’s suppose to warm up over the next couple weeks so I’ll finally be able to get back outside again. I’m about 40 days out from race (and birthday) weekend, I can’t believe how close we’re getting.

Tonight I did two active recovery miles with Henrik, he loves when I bring him along. ūüôāIMG_9172 copy

 

Till next time

Week 5

This past week seemed to go pretty quickly, by the time Friday came around I was completely exhausted. I did week 2 of my lifting program and completed a total of 8 workouts throughout the week, 4 lifting and 4 runs, which I’m sure is the most I’ve done in a long time. My body hurts but I feel really good and I can already tell my clothes are starting to fit better.

I’m up to 7 miles for my long run and starting this week I’ll start incorporating more speed work such as tempo runs and fartlek. I also signed up to work with Relentless Runners again for my fall marathon so I’m pretty excited about that. I find that having a long-term goal, in this case for the year, keeps me on track and out of that “I’m on a break, lets party” mindset. Everything feels like it’s falling into place and I’m just in a really good head space right now.

Last Tuesday I saw my nutritionist, I get weighed every 4 weeks or so and I never see the number so I can’t get obsessive about it. The number on the scale did not go down but my BF % changed a little bit, which if I’m being honest is really the most important thing to me. I figure if I can keep up with running and lifting then I’ll get to where I want to be and feel good while getting there. I also made the decision to give up meat for a little while.

Last year I did a genetic test,¬†geneticdirection.com if you’re interested, and unsurprisingly it came back and said that my ability to lose weight through diet and exercise is low (thanks mom and dad for the bad genes). It also told me how I break down carbs, protein, and fat. Also unsurprisingly, my ability to break down fat is low, whereas carbs was normal and protein is elevated. So I figured that by giving up meat, which is mostly fatty, it would just help with my over all digestion/weight loss goals. I’m only a week into that decision but I am feeling so good. I’ve felt lean everyday, my stomach isn’t constantly bothering me, I’m eating so many more veggies, and my groceries were much cheaper this time around. I’m sure this won’t be a permanent thing but I’m loving being creative in the kitchen and trying out new foods and recipes. Between the tweaks in my diet, adding in the strength training and taking the proper supplements that I’m deficient in (another thing I found out through the genetic test), I feel like a new person. I’m excited to see what this week brings.

 

Till next time…

 

Week 4 & NEDA

Can’t believe I’m already a month into training for my 5th half marathon. So crazy. Last week I mentioned that I started a new strength training program and after only doing it for a week I can definitely tell it’s going to be a game changer. I feel like it’s already helped my running form and stamina, and it’s definitely helping my sleep because I am so exhausted after every workout. I’m not mad about it.

As of yesterday my 26th birthday is 2 months away and I’d like to lose 10-12 lbs¬†before then. My eating habits have been getting significantly better over the last few weeks so I feel like everything is finally coming together. With my past though, the desire to lose weight can be a slippery slope….

I shared some of my story on Instagram (cpier10 if you want to follow) but last week was Eating Disorder Awareness Week, I felt like it was important to talk about this because ED’s are very common in athletes. While I have never been diagnosed with one, I have had anorexic/orthorexic tendencies from my teens through 22-23. I’ve never fully disclosed everything I put myself through during that time to anyone but my nutritionist and the guys I dated during that time. I think I’ll still keep some things to myself but I’m hoping that by opening up some, it helps others to feel like they’re not alone.

I’ve always struggled with my weight, I gained a lot of weight the summer before 4th grade because I wasn’t very active and I was constantly overeating. My body image issues started shortly after that. It wasn’t until I was in my sophomore year of high school that I really started “dieting”, and by dieting I mean eating maybe 500-800 calories a day. I started to lose some weight and I had allowed it to get to the point where I felt better when I didn’t eat. Of course this isn’t sustainable so I’d go through a couple of months of that followed by a couple of months of binge eating. This peaked when I was 19, I had gotten a gym membership and I quickly became obsessed with Spin, the elliptical, and ¬†burning as many calories as possible. I would go to the gym, get on the elliptical for ¬†an hour, go to an hour-long spin class, then go back home to get on the treadmill because I NEEDED to lose weight. It consumed me. During that time I was dating a guy who went to Pitt and I would visit him on the weekends, every weekend I would get so drunk because I was never eating enough and exercising too much. I used the alcohol to briefly forget that I didn’t like myself and to finally let loose. I was a hot mess.

I did this for a year until I decided to do my first half marathon for my 21st birthday, I ended up gaining back all of the weight but I did cut out alcohol for 5 months in order to take training more seriously. Once the race was over I started celebrating 21 and put on even more weight and drinking even more. I was so depressed that I would come home from work, close all the curtains and go right to sleep. By the time I was 22 I had put on so much weight I had reached a number on the scale I’d never seen before and was being told by my doctor that I had fatty liver. (Fatty liver can be caused by alcohol as well as gaining a lot of weight because the fat has to go somewhere) I immediately went back to my old habits of restricting calories, counting every single thing I ate, cutting out alcohol, and I started to see the number on the scale go down.

When I met my nutritionist a few months after the fatty liver diagnosis, I was still only eating 800-1000 calories a day. He made a meal plan for me and I started eating around 1300-1500 and the weight started to come off because for once I was finally eating the right amount of food. In all honesty, the fatty liver diagnosis was the wake up call I needed and looking back I’m glad that happened. I’ve been working with Andrew from Case Specific Nutrition for a little over 3 years now and we’ve been through a lot; several meal plans, a few whole 30s, setbacks, screw ups, but I’ve also learned a lot from him. My number one goal isn’t to be skinny anymore. It’s to live a balance life and to be strong, confident, comfortable, faster and HEALTHY.

Everyone has their own journey, and some don’t come out on top. I finally feel like I’ve got my head above water. I still struggle with these habits, but I see the goal and I’m getting there in a safe and healthy way. It’s a good feeling to have…

 

Till next time…

Week 3

Well, at least this past week was better than the last. Because of my rolled ankle I took it easy and changed my plan around. I only had 2 runs scheduled, with some (lots) of walking to fill in the other days.¬†I also decided on Friday to sign up for a weight training program in an attempt to help with my weight loss efforts. My running always improves when I incorporate weights. I actually just began the 4 week program today so I’ll update you on that next week.

With the exception of Friday night and Saturday afternoon, I killed it on the clean eating this week. I can’t stress enough how important it is to be prepared by making a menu every week and actually taking the time to prep it. I’m currently debating giving up meat for a month, mainly to save money on my groceries but also as a way to force me to eat more vegetables. So I currently don’t have my menu done for the week. I ate so much chicken in the last 7 days that I probably won’t eat it again for another year.

As for this upcoming week; I have a 3 mile run planned for tomorrow, lifting on Wednesday, 30 minute Fartlek + lifting on Thursday, 3 on Saturday + lifting and 6 on Sunday to finish off the week. Basically wish me luck…

I’m going to go foam roll now. Until next time…

Week 2

Murphy was definitely following me around last week, nothing seemed to go right. It was an incredibly busy week and I ended up missing my Friday run and rolled my ankle on Sunday night, so I’ll have to deal with that as well. I hate missing runs during the base building period.

Monday was an active recovery day so I walked Henrik for about 40 minutes, I really thought he’d be exhausted after but he wasn’t. Seems to be the story of our lives. Tuesday and Wednesday I took off because I had plans both days and didn’t get in until really late. Thursday and Saturday I went for 2 with Henrik. The first mile was pretty slow each day but he’s still learning that he has to keep moving and can’t stop to smell everything. On Sunday I got 5 done by myself because I really want to get home and take a nap after I was done, and followed up with 3 minutes of planks. I’m kinda bummed about the week because I was supposed to get 12.5 miles in and only did 9 but I suppose it’s better than nothing.

Now as far as my “diet”, I ate really well this week with the only “bad” day being Valentine’s day. My sister and I went to our favorite restaurant and I regret nothing. I made a menu for this week and got all my grocery shopping done on Saturday and meal prepped a bunch of food on Sunday. I’ve been finding that’s the key to staying on track. I don’t keep anything unhealthy in my apartment so if I want it I have to actually leave to get it. Let’s be real, it’s winter in Pittsburgh so I’m not leaving my apartment for anything but work and to take my dog out. I’m hoping that when I see my nutritionist in two weeks that I’m down by 3-5 lbs.

A few things on the menu this week are:

  • Chicken enchiladas with brown rice
  • BBQ pulled chicken with sweet potato fries, beets, and butternut squash
  • Cauliflower crust pizza
  • Zucchini noodles with red sauce
  • 2 hard-boiled eggs w/ 1/2 a bagel for breakfast
  • Banana’s for snacks

Here’s to the next week going better.

 

Till next time.