to be what YOU want to be

love myself

Chase has a great article up on his website tonight about being your own athlete. Check it out here
”So stop comparing yourself to others. Stop trying to be someone else. Start figuring out what the hell you are going to accomplish today. Then do it.”


Monday’s are supposed to a recovery day. I had a 4 mile easy run on my schedule, but when I woke up this morning my right hip was still achy & tight. It was achy all day so I decided running wasn’t the solution. I checked out CFE for the WOD, then got to work.

First part of the workout was 3×5 Strict Press – no change in weight.
“no change in weight” …those words are kind of scary.
I was scared that if I chose the 15lb weight I wouldn’t be able to complete all 3 rounds.

thumbs up workout

but I did it. y’all!
Presses kill me.
I struggle through every workout that involves those damn presses.
part of the WOD was push presses .I used 20lb weights for those push presses!
I felt great. I felt strong.
I know I’m making progress.
some workouts make me feel like I’m not making progress, but today’s workout was a good one-
I needed it. 

to have muscles

 

 

Not sure what Tuesday will bring. Now the top of my left foot is sore. If it’s feeling better I’ll attempt my 6 mile run. No intervals, just 6 miles. I think I’m getting back into my groove. I’m feeling good. Feeling strong, and looking forward to my next run.

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Space Coast Marathon: Week 6

Week 6 was much more productive than week 5. I actually did most of my prescribed workouts {that’s progress!}

sc marathon training

Monday: planned: 4 mi easy, actual: 4 mi easy (38:05) + WOD

Tuesday: planned: 6 miles intervals, actual: 6 miles intervals (7:30, 7:20, 7:20) The way it breaks down is 1.5mi warm up, 800, 1 mile rest, 800, 1 mile rest 800, 1 mile cool down.

Wednesday: cross-training day. actual: WOD + stationary bike

Thursday: planned: 6 miles, actual: 3 miles on the treadmill

Friday: REST DAY

Saturday: planned 12 mi, actual 6 mi (stormed out)

Sunday: 10 mi long run, actual 10.77mi, 8:15avg

Total Miles : 29

What’s scheduled for WEEK 7:

Monday: 4mi easy pace + WOD
Tuesday: 6 mi – intervals
Wednesday: WOD + 45 min bike
Thursday: 6 mi + WOD
Friday: REST
Saturday: 14 mile long run
Sunday: REST or WOD

Collage-it!

I love making collages from my instagram pictures. (I am obsessed w/ instagram..it’s scary) I wish there was a better iPhone app for collaging.. The only one I Know if Dip Tic – do you know of a better one? TELL ME!!

week 6 collage

1. running intervals on the treadmill.

2. Shannon & I have treadmill dates on Tuesdays- We run our intervals “together.” It makes the time on the ‘mill go a lot faster, plus the support is awesome!

3. who doesn’t love a big bowl of oatmeal & fruit in the morning?

4. Chris wishes I would let him get that Kawasaki Ninja. No way jose, we’ve been there done that w/ the crotch rocket.

5. talking to Chris on g-chat .. he has a black shirt on & the headboard was dark on the bed so he looks like a ghostly floating head

6. mmmmm coconut pancakes!

7. just a random picture of me. We were about to head over to Lowes

8. a sea biscuit from the Bahamas

9. Wyatt loves to lay out in the sun

10. dinner one night was ground turkey with sauteed spinach & green peppers w/ fresh tomatoes

11. no explanation needed there. YUM!

12. I painted a black picture frame green. It’s pretty now!

 

 

-WORK HARD this week. Stay on track. Stay focused. Remember what you’re working for

Let’s try this again: weekend long run

 

I’m not sure how I feel about getting up at 3:30am on Saturday AND Sunday. I also fail to understand why I can get up at 3:30am on the weekend, but I STRUGGLE to get out of bed by 7am during the week? That is not logical at all.

I met David at LongLeaf for a 10 mile run around 6:20. We chatted for a few minutes, then hit the road. I had no goal pace for this run. My last few long runs have been slower than I wanted, and it’s taken a toll on my mentally, so I just let myself run at whatever is comfortable.

We decided to run from LongLeaf to our normal Saturday run spot and then back. Thank goodness we ran to the shelter – my stomach was gurgling by mile 2.. At mile 5 I needed the bathroom for real.. I don’t like to divulge to much about bathroom habits, but I felt like it was affecting my pace.

imaget the Starkey stop I took a green apple power bar gel, drank some water, hit the bathroom, and then we headed back to Longleaf. I felt pretty great on the way back – I kept getting waves of abdominal pain, so that sucked, but I was able to breath through it and keep it sub 8 for the last 3 miles..and right at the end of mile 10 an awesome cramp right under my ribs tried to kill me…dang. I was feeling so good!

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Mentally, I really needed a good, strong run like this. I’ve been feeling defeated by the heat and by the abundance of crappy long runs. I know the heat has a lot to do with my pace, but it’s still a hard pill to swallow. We have about 2 months of nasty heat & humidity before we really start to feel a change in the temperature. ….the countdown has begun! (Last year we had a few cool weekends in September. Let’s cross our fingers and hope we get lucky this year! September is just around the corner…. unbelievable! This year has FLOWN by!)

I’m outta here. We are headed to Clermont in a little bit to celebrate my Mom & Step-Dad’s birthdays! Bur first I need to make some sweet potato salad & chocolate cupcakes (wish me luck on the cupcakes.. I suck at baking.

Coconut pancakes {paleo style}

I was going to get up at 5:15 this morning to ride the stationary bike for an hour. I was. I really, really was. But then the dogs started barking around midnight and that pretty much ruined any chance of getting back into a restful sleep. I tossed and turned for the next several hours; Then the stupid alarm went off, I groaned, shut it off, and went back to sleep. . not happening.

I finally got up around 6:15 and made breakfast. I wanted to try out a recipe for paleo coconut pancakes that I found online.. I have a waffle maker, but I’m not smart enough to use it, or it’s broke. I attempted to make waffles on Monday night and that was a GIGANTIC mess. I’ll stick with pancakes for now!

Coconut Pancakes {paleo style}  original recipe here

4 eggs (room temperature)
1/2 cup coconut flour
1 cup almond milk ( I used unsweetened vanilla bc that’s what I have)
3 drops nu-naturals stevia
1 tsp baking soda
1/2 tsp kosher salt
2 tsp vanilla extract
coconut oil for frying

Instructions

  1. Preheat griddle over medium-low heat
  2. In a bowl, beat eggs together until frothy (should be able to make peaks). Mix in coconut milk, vanilla, and honey.
  3. In a second bowl combine all the dry ingredients. Slowly whisk in the wet mixture into the dry until it is incorporated.
  4. Grease the griddle with coconut oil and pour batter into small (2-3 inch) pancakes.
  5. Cook until edges are firm (takes longer than regular batter ~ 3min) then flip and cook through
  6. serve with fruit on top

pancake collage

pancake sandwich. I put kiwi & raspberries in between my pancakes with blueberries & raspberries on top. I’m not going to lie, I’m pretty impressed with myself. I don’t cook pancakes, I always make Chris cook them!

The texture was a little different than normal pancakes, but I still really really loved them. I’m having them again for breakfast on Thursday since I had some leftover batter. I can’t wait!

More food from today:
aug 15 2012 food collage

1. coconut pancakes (obviously)
2. blueberries, raspberries, kiwi & second nature california medley (snack 1)
3. The Dr I work for had to go out of town suddenly so he asked if I wanted all the fresh stuff in his fridge. Uhm. SURE!  (BTW.that is a 2.5lb bag of spinach in the back!!)
4. chicken, grapes, squash & zucchini, boiled egg & broccoli (lunch)
5. blueberries & almonds (pre-workout snack)
6. chicken, spinach, broccoli & carrots (dinner)

That’s a good day of clean eating… Things I ate that weren’t pictured: 3 ginger candies, 20 cherries & a boiled egg for my afternoon snack) another boiled egg I ate in addition to those bluberries & almonds, and a big fat cup o’ coffee with almond milk w/ breakfast.

Work – it – out Wednesday
Today is a cross training day at the LIBK house – When I got home from work I had a little snack, changed into some shorts & sports bra, set my weights out & got to work.

Today’s workout was kind of fun..I’m definitely loving the challenge that weight lifting presents. Running is challenging, but right now (at least until next weekend) I’m at a place where I’ve been before.. Running 12 – 13 miles. It’s challenging, but it’s not new. Lifting weights is new, and each day is a different workout, and that’s what I’m loving so much.

Here’s what I did:

AMRAP 20 minutes
10 back squats w/ 20lb weights
10 diamond push ups (1 round on toes, 4 rounds on knees + 10)
20 dumb bell presses ( 1 round w/ 8lb & 4 rounds w/ 5lb…these kill me every.single.time)
200m run

5 total rounds – 20 minutes ran out when I did my last diamond push up (that’s the +10)

After I finished the WOD, I hopped on our stationary bike for 30 minutes of cycling. 8 miles in 30 min.

 

We’re over the hump, and into the end of the week. Let’s make it a great Thursday.
What’s your planned workout for Thursday?

I have a 6 mile run on tap. Let’s hope It doesn’t rain so I can get it done outside after work.

Space Coast Marathon: Week 5

sc marathon training

This week was a little rough when it comes to running… Heck, it was rough in general. Coming home from vacation, and getting back into the swing of things is always a little difficult, isn’t it?

Monday I wasn’t feeling all that great so I skipped my run.

Tuesday I attempted to run 4 miles: I ate something with peanuts in it, which is a no-no for me prior to a run, and I started cramping about 1/4mi into the run. I ran/walked for 40 minutes. It was lame. I also did the WOD from ChaseFordEndurance, which made me incredibly sore.

Wednesday  I ran 6 miles, and rode 20 minutes on the bike after my run. It was a pretty crappy 6 miles. My legs were very sore from Tuesday’s WOD. My quads felt like they were going to explode out of my skin. It was not fun.

Thursday was a total rest day.

Friday I did the CFE WOD

Saturday 13 miles with Shannon

Sunday rest day. I wanted to do a recovery run, but I woke up to late, and I’ve been feeling dehydrated and crampy all day.

Total Miles: approx 22.5  —

I’m sucking at this training thing. I need to man up and run outside more often. Running on the treadmill so much surely isn’t doing me any favors when it comes to dealing with the heat.


Marathon Training Week 6: The Plan

Monday: 4 easy miles in the AM  OUTSIDE + WOD after work
Tuesday: 6 miles (intervals) treadmill date w/ Shannon after work
Wednesday: XT.. bike + WOD
Thursday: 6 miles OUTSIDE
Friday: WOD
Saturday: 12 mile run
Total Miles: 28 mi

Food: This week I will really focus on getting my act together. Last week I fell apart on more than one occasion. When I began this journey of clean eating, I cut way back on the amount of coffee I was drinking. I was only have coffee in the morning before work, last week I had coffee before work, during work & after work. Uhmmm….. Coffee itself isn’t really the problem, it’s the creamer/sugar that I was putting in it.

The food we eat is so important. I know that I need to really focus and make some changes in order to meet the goals that I have for myself.

One goal I have is to run the Space Coast Marathon in my sports bra. To run in my sports bra, in public, in daylight hours will be huge for me. But I have some work to do. Mentally & Physically.

 

-Work Hard

it’s been a while

Saturday morning I met Shannon @ 5:30 to get our long run on. I had 13 on the schedule & Shannon was kind enough to join me! Usually we start running around 6:45, but with this awesome Florida heat we decided to get started earlier, that way we could be done before the sun was all the way up.

I told Shannon on Friday that I didn’t have very high expectations for Saturday and that I wanted to try & maintain an 8:30 pace. I’ve really struggled to get back into the swing of things, and I thought pushing myself to a faster pace would just frustrate me even more.

….it’s really dark where we ran. like really. I had a headlight, but I was the only person we saw with a headlight. I don’t know about you, but I can’t run in the pitch black. I’ll fall and kill myself. My sense of balance is all out of wack if I can’t see.

image

The run was okay. We finished, and that’s what matters. At mile 7, Shannon asked what mile we were on.. then said, “Oh crap, we forgot to take a gel.” duh. How do you forget that? I also drank very little fluids. bad bad Jena. I drank about 4oz, which is pathetic for a 13mi run. I usually drink a lot more than that.

I was definitely struggling throughout this run. My feet hurt, my shoe was pressing on the top of my left foot, and the ball of my right foot was throbbing. Mentally I felt okay – It helped that Shannon was there to talk to. It allowed me to be distracted, and stop thinking about what was going on with my body for brief periods.
The last time I ran 13 was the end of April, so I figured this run was going to hurt a little.


I know this instagram collage thing is pretty popular amongst bloggers right now, but I like it, so I’m going to copy everyone else and throw up a collage:

instagram collage1

L – R
1. Dinner one night this week: chicken, brown rice w/ salsa & sugar snap peas
2. face mask time! 1/2tsp cinnamon, 1/2tsp nutmeg, 1tsp honey. 25 minutes.
3. 4:30am Saturday morning – getting ready to long run
4. grocery haul for the week
5. attempted to run 4 miles. fail.
6. hospital coffee. not impressive
7. post-WOD on Friday
8. Say bye-bye to Chris boat! We finally sold it!
9. Dinner Saturday night. Spaghetti, veggies & grapes

I love Instagram! I love looking at pictures of other people’s day-to-day life.


What was your workout this weekend?

the deadline is coming

image

I wouldn’t really call clean eating a “diet.” It’s more like a way of life, but there are a few good tips on here so I thought I’d share it. I guess I’m having a rough time adjusting back to my normal schedule. Funny how one week can throw you all out of wack.

I skipped my easy 4 miler on Monday. My tummy was feeling awfully rumbly, and running just didn’t feel/sound like a good idea.

Today (Tuesday) was better. My eating was good, and I got in a workout.
My scheduled run was a 6 mile interval run, but I knew that would not happen. My legs aren’t quite ready to tackle tough runs yet. They were burning when I walked up the stairs to my office this morning… lame. I guess they aren’t back from vacation yet either.

I headed out for 4 miles, shirtless & garminless. I knew almost immediately this run was going to suck. I know my body pretty good; good enough to know that anything containing peanuts before a run is a REALLY horrible idea.. well…… I was an idiot and ate some new kind of larabar that contained nuts and what do you know? I started cramping up almost immediately.

I made it less than 1.5 miles out before I turned around. I’m going to say I made it 1.3 miles, and 1.3 miles back. When I got back to my house I ran 1.2 miles on the treadmill.. I wore my regular watch and the timer said I ran for 36 minutes. Whatever. A little run is better than no run I guess.

I cooled down for a few minutes after my run, sipped some gatorade, youtubed some of the moves for the WOD, then got to work on Chase’s WOD.

Strength:

Push Jerk: 5-5-5-5 (Going up in weight each round)
10lbs for the first two sets of 5, then 15lb dumb bells for the last 2 sets of 5

WOD:

7 Rounds For time:

7 Kettlebell Swings @ 53 lbs / 35lbs     I modified & used 20lb dumb bell. this is up from a 10lb

7 Over Head Squats @ 135 lbs / 95 lbs   modified: 10lb first 3 rounds, 8lb last 4 rounds

7 Deadlifts @ 225 lbs / 155 lbs  modified: 15lb dumb bells

I wish that I had access to a gym, but I’m making do with what I have. I know I’m getting stronger, and that’s what matters! I actually enjoyed this workout. It felt good to use some heavier weights than what I used a few weeks ago. — I went to Target today and bought (2) 15lb weights, and (1) 20lb weight.. I should have bought another 20lb, but I figured it would be a while before I was using the 20lb for anything but KB swings… I think I could have used 20lb weights in the deadlifts.. probably will have to go get the other 20, and maybe some 25s in the next week or so.


imagedun.dun.dun …… The Space Coast fee increases are coming soon. The fees go up at the end of this month, which means I need to get it together and register. I’m very apprehensive about this….still.

I mean, I’m not putting a whole lot of effort into making sure I do all of my training runs, and that is kind of worrisome considering we are really not even into the meat & potatoes part of training yet!

I’ll get there (I hope). My first 14 mile run is on August 26th – hopefully that first really long run will get me excited (or kill me) about training!


image
Lastly, check out Chase’s new post today on Goals! Great post! Everyone needs some sort of goal. Fitness goals are what keep us moving forward and keep us pushing our bodies to places we didn’t think they could go. To lift things we didn’t think they could lift. To run faster than we thought we could run. Goals are essential to success.

Tell me three fitness goals that you have?

Mine are:

Sub4 Marathon
1:42 half marathon @ Rock n Roll
1000 miles in 2012
Continue strength training throughout marathon training & after

Space Coast Marathon: Week 3

I know, I JUST recapped week 2…and it’s only Friday.

Running in the Bahamas isn’t going to happen unless they’ve upgraded their gym. Last year they had a treadmill that didn’t work, along with a stationary bike, that also didn’t work. I do intend to try and get a few strength training sessions in, but that also depends on what weights they have in the “gym.” I’m bringing a resistance band with a little set of cards that has some exercises on it.. I know I’ll be swimming/snorkeling/diving every day, so that’ll be a workout, but I have a feeling I’m going to need more than that. These days I’m really craving the good feelings I feel after a good run, or tough WOD.

Speaking of, check out this gun:
IMG_2461[1]

WHAT?

I’ve NEVER had muscle definition before. ever. This blows my mind.. I’ve always just had scrawny little arms..not to say that they are big now, they are still scrawny, but c’mon, you can see that muscle starting to pop out!!! Yippee! That’s motivation to keep working hard!

So I’m just going to recap what I’ve done this week..none of that planned vs. actual. That’s to much work, and I’m running short on time..

Monday: 4 miles easy + CFE WOD
Tuesday: 6 miles intervals (7:30, 7:15, 7:15) + WOD
Wednesday: 30 min bike in the morning + WOD in the evening
Thursday: most ridiculous 6 mile run on the TM
Friday: 4 mile run + 45 minute bike ride

I’m feeling pretty good about this week. I really wanted to try and get a long run in today, but after yesterday’s horrible 6 miler on the treadmill, I knew I wasn’t up to the challenge. I settled for a brick-like workout and it was fantastic!


Yesterday I read that ZOOMA announced that their new race location is in Amelia Island?! AND the race is in January! January is PERFECT racing weather around here…unless your me, and you plan to run a race on January 30th and the high is like 90 that day.. yeah ,that happened last year at the Clearwater Half. … Anyways, the ZOOMA! Half is on Jan 19th.. I’ve got my eye on it.

After Space Coast I don’t have a whole lot going on.. Well, that’s not exactly true. I’m running the Holiday Halfathon in Madeira Beach on December 9th and then St.Pete RnR (which I said I wouldn’t run again yet I find myself registered) on Feb 10th.

I’m pretty sure ZOOMA! would make a great race in between! NOW, if I could only convince Chris of this magnificent plan!? I still have some time!

Have you ever run a ZOOMA! race? They’ve never been in Florida before, but they have a few other locations.

I registered to be an Ambassador for ZOOMA! We’ll see.

(this post was not required. I was just genuinely excited to see a new race come to Florida…one that hasn’t taken over the world, and one that’s geared towards Women. PLUS, it’s at the beach. COME ON, who doesn’t love a good race at the beach?)

 

Have a great week!

Space Coast Marathon: Week 2

So I’m a little behind on updating my week 2 of marathon training. Blame it on the blog transfer.. that took way more work than I was anticipating, but doesn’t it always?

Week 2 didn’t go exactly as planned, but I’m content with the way it went down:

Monday: planned 4 miles easy
Actual: ran 4 easy miles on the treadmill 36:33, 9:08avg, then did Chase’s WOD.

Tuesday: planned: 6 miles intervals.
actual: just a regular 6 mile run on the treadmill 53:49

Wednesday: 30 minutes on the stationary bike 7.2 miles + WOD
actual: 30 min on bike + WOD

Thursday:  planned: 6 mile temp
actual: rest day. Wyatt was sick, and I didn’t want to leave him for an extended amount of time.

Friday: PLANNED REST DAY / ACTUAL REST DAY

Saturday: planned, 12 miles @ 7:55pace
actual: 12 miles @ 8:16

Sunday: REST DAY


I know it’s already Tuesday/Wednesday (depending on when you read this). But, here is the plan for WEEK 3.

Monday: 4 miles easy + WOD
Tuesday: 6 miles intervals + WOD
Wednesday: 45 min on bike + WOD
Thursday: 6 mile temp + WOD
Friday: I’m going to try like heck to get an 8 mile run in before we leave for vacay..
Saturday: vacay. will be on a boat all day. probably won’t do anything
Sunday: fishing/diving, possibly some kind of cardio.

That’s it for tonight.

 

Like Lifeisbeachykeen on facebook if you already haven’t!
You can also follow me on Instagram (@RunnJRun)!! COME ON! IT WILL BE FUN!!! 
Follow @ChaseFordEndurance on Instagram! You can also register on Chase’s site to check out his WOD’s! Do it! You won’t regret it!

rough conditions

Rarely in life do things go exactly the way we plan, at least for me. If you’ve figured out how to make things go exactly like you plan, every time, please tell me your secret!

IMG_2377[1]

Waking my Pops up so he could move his truck was not in my plans for Saturday morning, and I can assure you getting woken up that early wasn’t in his plans either.

This last week I paid extra attention to how much water I was drinking(win!). I tried to eat enough (I didn’t) and tried to get all my workouts in (I didn’t).

I knew I had a hard run coming up on Saturday, and I wanted to be properly hydrated & fueled. Usually I eat 2 english muffins for breakfast before long runs, but this time I wanted to try out oatmeal to see if it would stick longer.
answer: nope. I was hungry by time I got to the gates at Starkey Park.
Haven’t figured out how to fix this problem yet.
I also drank a bottle of water with breakfast, and drank about 8oz of gatorade/water mix on my drive to the park.

long run time: It didn’t feel AS hot on Saturday morning, but I  knew as soon as the sun came up it was get hot quick, and it did.
The first 4 miles were okay, but I was struggling.
The goal was 12 miles at 7:55avg.
image

Obviously we didn’t meet our goal.
But I’m not upset about it.
I had a good run. I gave it everything I had. I held nothing back.
I checked weather.com when I got back to my car.
It said current temp was 82, but felt like 90.
so, an 8:16avg in 90 degree heat. yah. I’ll take it.
but is it winter yet?

image

There was a lot of self-talk going on doing that run. I kept telling myself that I could do this. I was in shape to run this pace. Keep the negative thoughts out, positive thoughts only. Never quit. mental toughness.
IT was rough out there.

I ran with a fuel belt and drank 10oz water/gatorade mix. an unknown amount of water. 2 powerbar green apple gels.
also poured an unknown amount of water over my head.
I was soaked by time we made it back to the parking lot.

By mile 9 my calves were feeling crampy. I woke up early saturday morning with a Charley horse in my left calf – so that was awesome  sucked.
Probably need to invest in some salt tabs.

 

It’s really hard to avoid self doubt during a tough run like that. Really hard.
It’s really hard to not second guess my decision to run a full marathon.

The good thing about these tough runs: they help me build up mental toughness.
they will also help me run faster when the weather cools down.

 

never quit image

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