Fats and Facts for Friday

4:30 am runs with run buddies

Happy Friday! I hope you've left the week behind in good places and that your weekend is filled with adventure.

1. Marathon training has started! Unlike last year, most of my runs have been with other people. I'm working on pacing and nutrition (more on that below), but I also need to up my mental game. 

I came across a great article from nymag.com: Big Goals Can Backfire. Olympians Show Us What to Focus on Instead. The theory is that sometimes when you focus on a big goal it can lead to some not-so-good outcomes. It's best to set a big goal and focus on the process. Work on nailing the workouts, nutrition and whatever steps you need to do to reach your goal. 

Healthy fats and omega-3s

2. Fats. I met with my nutritionist and although my diet is generally healthy, she recommended that I include more healthy fats. In addition to providing anti-inflammatory effects, essential fatty acids and better nutrient absorption, healthy fats will help me increase my total caloric intake(which I need as I increase training) with out adding volume. Healthy fats include: nuts, fish, eggs, avocados, coconut/olive oil and full-fat dairy products. As a child of the 80s/90s, full-fat dairy is mentally the hardest to change. I've been eating non-fat yogurt and milk since I was wee.  My target daily macro composition: 50-55% Carbs, 25-30% Fats, 20% Protein. The day before a long run, I aim for 60% (or more) Carbs. 

Tuesday tempo run made "easy" with friends

3. The Great North Run. It's the world's largest 1/2 marathon (close to 60,000 athletes!) and it takes place every September in Newcastle, England. And guess what? Paul's cousin is getting married September 2017 in London. I'm determined to run the race. Unfortunately, it's not guaranteed because you have to do a ballot entry (lottery in UK speak). The lottery opens Jan/Feb 2017 and I will be crossing my fingers that I get in! (There is an associated 5K the day before that I will run if I don't get in. The consolation prize is that Paul will run that distance with me.)  

4. Ragnar Trail Appalachians-WV. I'm getting ready to run this race with the #trailbirds, an all Oiselle Volée team. Although I've participated in many Ragnar races, this is my first trail one. I'm both excited and nervous (especially about trail running at night). I also looking forward to visiting West Virginia--another state to cross off my list!

5. Olympic Track & Field events start August 12! I'll be watching via social media because I will be camping (see #4).

TGIF + Long Weekend: Friday 5

1. I'm starting the Yoga Where You Go Challenge today! Goal: at least 5 
minutes of yoga every day in July. I'm a big Jasyoga and Erin Taylor fan. I love the videos and I'm working my way through the Hit Reset book. Making this a daily habit will help me RUN! #jasyogajuly

2. My Run! playlist on Spotify. I've created a playlist of only songs with "run" or "running" in the lyrics. What songs am I missing?

3. OMG. It's HOT! and it's only the second week of summer.

4. Nutrition. Learning more about it. I eat healthy, but want to go to the next level. Power up! Am I eating too much protein? Am I eating at the right times? About to start reading: The New Rules of Marathon and Half-Marathon Nutrition: A Cutting-Edge Plan to Fuel Your Body Beyond "the Wall" - by Matt Fitzgerald. 

5. Olympic Track & Field Trials start today in Eugene, OR. Getting ready to fangirl and cowbell like crazy! {from home :(} Oiselle has 14 sponsored athletes competing at the trials: HERE for details. Follow #totallytrials16 to see all the shenanigans! Sorry I'm missing it.

Friday 5: Last Friday in June!

1. It's game night tonight at our house, where we provide food and drink. And maybe some games get played. I really want to do THIS with our guests. What's your favorite board or card game?

2. Starting to train again, means more focus on nutrition and macro-nutrient timing. Which for me means making sure I get enough protein in the morning so I'm not hungry all day. This is my current favorite breakfast.

Today's breakfast: 1 egg, 1 egg white, spinach, 1/4 avocado on a whole-wheat bagel (topped w/ Everything Bagel Mix). Perfect mix of protein, carbs and fat to refuel me after a 3 mile run + a tough 1 hour cycle breakthrough class @the_energy_lab #perpetuallyrungry #refuel #nutrition

A photo posted by Wendy H (@spookyzen) on Jun 21, 2016 at 9:28am PDT

3. I'm drinking water nonstop these days because it is so darn hot. 

4. Track! I heart track workouts and we headed back to the track after a long hiatus this week. After a horrible couple of days at work, it felt great to hit the track with a couple of friends and CRUSH the workout.

Back on the track for speed work with these #oisellevolée babes. 10 weeks till Santa Rosa half marathon. Great birthday run. #flystyle #runningplayground #summerrunning

A photo posted by Daniella Bravo (@daniliz85) on Jun 23, 2016 at 6:37am PDT

5. My new Sketchers GoRun Forza. I'm in love with these shoes. I've been a Brooks purist for ages, but with my recent spate of injuries, I needed something with a bit more support than the PureCadence. I decided to try these and I'm so very happy with my decision.

{week 6} Five for Friday

In the spirit of posting at least SOMETHING, I bring you the Friday Five. 

ONE. I will be racing my first true 1/2 marathon (running 1/2 the LA Marathon does not count) of 2016 toeing the line for the OC 1/2 Marathon in exactly ONE month from today. It's also been a year since I raced 13.1 miles. Not nervous yet. 

TWO. I just registered to enter the lottery for the St. George Marathon (October 1, 2016). I will find out if I am lucky enough to race on May 18. The race is capped at 7800 runners. Crossing my fingers! If I do make the cut, I will have to start my training plan on May 30 (Advanced Marathoning by Pete Pfitzinger).

THREE. I am racing the Carlsbad 5000 this Sunday with some of my fellow Oiselle Volée teammates. I <3 racing 5ks. This is my third since coming back from injury. I plan to beat my most recent time of 24:39 and hope to PR (or come close to my previous fitness) with a time less than 22:44. I'm racing for BEER! Pizza Port is the sponsor and they have crafted two custom beers just for the race. AND each race entry gets TWO FREE beers. 

 FOUR. I missed a step walking down the stairs at home a couple days ago and I bruised or sprained or something to right inner heel. I skipped my planned easy run today and may skip my long run tomorrow. It bums me to miss runs but at least I know I've been working my training plan and getting fitter. I am able to do things (run tempo!) I wasn't able to do so well before last year's injury and I've regained most of my running endurance (although I have not yet run more than 15 miles). 

FIVE. NUUN has finally updated their athletes page. There are a lot of badass nuun athletes out there. I'm on there too. You can see my profile HERE. I use nuun everyday to #stayhydrated. I also use plus for nuun for hard workouts (speed, tempo or long). It has a bit of carbs to give some much need energy. Use it in combination with either nuun active or nuun energy. I find it gives me a needed boost. 

That's all for this week. Looking forward to some fast racing on Sunday! (By the way, I just realized I missed my blogoversary on March 19! I've been blogging (as Perpetually Rungry) for a year! Happy Miles!)

Five for Friday

Nani, practicing for our midnight run

It's Friday! It's Halloween weekend! Let's hope for lots treats and not too many tricks, unless they are funny. I figured it's about time I write a Friday Five.  

1. Running! I'm easing back into running. Slowly increasing mileage. I'm not 100% and still have some pain. It's getting better AND I'm feeling my butt more during my runs. Which leads to...

2. PT and BANDS OF HELL exercises. I'm still doing these everyday. They still suck...but, butt! I'm feeling my glutes more in everyday activities. The exercises are hard but they are working. 

3. Spooky Halloween Midnight Run tonight! Nani and I are joining a group of local runners for a 6 mile run starting exactly at midnight tonight. Also, joining are some of my Lab Rats Ragnar teammates...

Do you Yeti? Right out the box, over my
work clothes. 

4. Next weekend I'm running Ragnar Las Vegas for the third time. I can't wait for the van stories and highjinks! And I'm excited to wear my...

5. YETI. I finally ordered and received Oiselle's Yeti. So comfy, so warm. Living in Southern California, I haven't felt the need to buy one the last couple years. We're going to England for most of December and I felt our vacation is the perfect excuse. Plus it does get a bit cold here.;) This year's version is not available yet, but I was able to buy one during a pre-holiday Friends and Family sale. It was the ONE item I was hoping they would have available for the sale and they did! Score!