Since Thursday, Ryan and I have been battling sore throats and stuffed up heads. For some reason, I've been dealing with the worst of it. I got my smaller runs in this week, focusing on pace and trying to maintain a speed between 6.7 and 7.2 mph. The 3 milers were a little faster as I was finishing under 25 mins and that got a little easier as the week went on. I usually get more sore in my calves and hip flexors two days after my long runs and Tuesday was definitely a recovery day as I got in my 3 mile run later in the afternoon. Sunday I did 7 miles on the treadmill since we had gotten some snow Friday evening and there were chances for more yesterday afternoon. It wasn't bad except I was breathing a little heavier with this stupid cold. I finished just under 65 mins and really felt sick after. Sick to my stomach and I couldn't stop coughing from my chest. I'm home today recovering and trying to hydrate as much as possible to get healthy. This weeks run consist of 3 Tuesday, 6 Wednesday, and 3 Thursday, followed by a 12 miler on the weekend. I hope to get this done outside again and hopefully the weather is nice in Eldrige where I will be running this weekend. Ryan has 3 nephews who are competing in a snowboarding competition near the Quad Cities this weekend and I hope to get in on the action as well. I'll have some fun picutres to post next time.
Here are some photos of me and some co-workers at the Big Brothers Big Sisters Bowl for Kid's Sake this past Friday. There were 6 of us bowlers and we raised almost $800! It was a fun event and Ryan even filled in as one of the team members :)
I've been trying to think of what I want to give up for Lent, and I think I have come to the conclusion of not giving up anything, but being more conscious of what I am eating on the days I am training, the days prior to the long runs, and doing more research to supplement these goals. From what I already know, those who are exercising regularly should be consuming 60% of their calories in carbs, 20% protein, and <20% fats. Endurance athletes require more carbohydrate calories due to the extreme calorie burn and energy wasting they endure during training runs. Also, a low-fat diet will help in keeping me feeling energized and not sluggish on a day-to-day basis. I will be striving for 1800 total calories which will consist of 65% carbs for energy source, 20% protein for cellular repair of my lean body mass and better recovery, and <15% fats. I will use my.apex online to help meal plan and to make sure that all of my meals are balanced and nutritious.
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