Category Archives: Nutrition

Unlucky #13: The Ann Arbor Marathon

Way back in 2014, I was in great shape and setting PR’s like a champ. It’s been nothing but a sharp nosedive from greatness since, but I do marvel at my accomplishments three years ago. In March of 2014 I set my half marathon PR of 1:50:10 at the Ann Arbor Half Marathon, a very hilly course that in no way should have inspired record-setting speed from me. To this day I have no idea how I pulled that off; to put things in perspective, I returned to run the Ann Arbor Half in 2015 and finished more than 35 minutes slower. Hoping to redeem myself, I did register again in 2016, but after a fun night out with Shawn I woke up race day morning with a hangover, looked at the freezing temperature, said “fuck that”, and got back into my warm bed.

I had never skipped out on a race due to laziness, and guilt inspired me to do something pretty stupid at the end of last year- I registered for the FULL marathon in Ann Arbor as my penance. Never mind that the full was a double loop (ew!) and in March (when Michigan’s weather goes on the rag). Not only would it make up for my misdeeds, but training for a March marathon would inspire me to get my butt out the door during the most miserable months of the year.

As you’ve read in previous posts, I joined up with friends who were training for a 50 miler on their weekend long runs to train for Ann Arbor. A gentle twist of the arm saw me signing up for the 50 miler as well, and now Ann Arbor went from “Early Spring Marathon to Keep me Motivated” to “A Mere Training Run”.

The weather leading up to Ann Arbor wasn’t terrible- pretty mild and no snow or ice. In fact, the Friday prior to the marathon was set to hit 75 degrees! Oh but in typical schizophrenic Michigan fashion the temperature would drop to 40 the next day. The forecast for race morning called for just shy of 40 degrees with a 90% chance of rain. Lovely. I kept checking my weather app hoping that through sheer positivity I could change the weather, but alas, I don’t have X-Men capabilities after all.

The night before the marathon my parents came over to see the new house and of course no visit from mom and dad would be complete without a visit to a local dive bar. Long story short, I ate a lot of bad food and drank a lot of rum. I could barely sleep thinking of everything that would surely go wrong the next day- I wouldn’t make the cutoff. I’d get drenched. I’d have to poop 50 times. When my alarm went off after a solid two hours of actual sleep I almost began crying, that’s how little I wanted to run. Thankfully a friend from the ultra training group was using the marathon as a training run as well, and accountability saw me make my way to the starting line.

Conditions the first half of the race weren’t bad- I even took off my gloves and rolled up my sleeves. As horrible as weather conditions are for Ann Arbor, you can’t deny that it’s a lovely and scenic course. It takes you through the University of Michigan’s campus, through riverfront parks, and through the Arboretum. Thankfully my tummy was on it’s best behavior and the Tailwind Nutrition was keeping my energy steady. Dare I say it, I was enjoying myself! Then, magically on cue, as soon I started my second loop of the course, the rain began to fall.

The rain started as a mist and I thought, no big deal. Then Mother Nature laughed at my arrogance and it began to pour. Areas of the course became nothing but puddles which aren’t as easy to hop around after 17 miles of running. The Arb was nothing but mud. And remember how I said it was not even a high of 40 degrees? I was absolutely miserable. At one point the Five Hour pace group leader ran up to me and asked, “You’re running slow, are you okay? Taking in enough calories?” First of all, fuck you for asking such a condescending question. Second of all, I answered a bit more diplomatically, “I’m running a marathon in the rain, I’m as good as I can be.” Mr. Happy Asshole replied, “Well I’m running a marathon in the rain too! Stick with me and we’ll finish together!” UGH. I had really wanted to finish in less than five hours but the prospect of having to listen to him for the next seven miles was enough to make me walk and accept defeat.

When I finally finished I was a soaking and shivering mess. The Mylar blanket handed to me was soaked as well but I took it anyway. In all, I finished marathon #13 in just over 5:11, which given the weather and course conditions and the fact I had run 31 miles in the week leading up to this marathon (and it was just a training run after all), I was pretty satisfied. Thankfully I was smart enough to pack a change of dry clothes and my training buddy had an office in town where we could get changed.

To put it in perspective how cold I was driving home, it took me 20 minutes to work up the courage to leave my heated truck and walk into my house. When I finally did, I spent most of the rest of the day on the couch watching comedy specials on Netflix. I treated myself to a victory Bloody Mary and lots of peanut M&M’s.

A2Marathon

My penance having been satisfied, that night I swore off running Ann Arbor ever again. However, an urge to return and break five hours has been nagging me since. I never claimed to be a quick learner.

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Back to Basics

Yesterday the doctor confirmed what I’d already known (and have known) for months years now: I am very anemic. While this is information that concerned doctors have been warning me about since the age of 16, it’s usually something I ignore like the stubborn idiot that I am. For example, it’s probably not good to be gasping for breath after climbing one flight of stairs, or blacking out whenever you stand up at work. Believe it or not these are symptoms that I’ve learned to live with over the years, and even laugh at. However, once my running became affected, I decided to start taking better care of myself. According to the doctor, my current hemoglobin level is 7. A normal level is 12. As he put it, I’m running on a half-empty tank of gas.

It’s no secret my race times have drastically slowed in the past year. I used to blame my accident (that whole getting hit by a car thing), but now I’m not so sure. I think it’s more of a combination of health, too many long distance races, running alone, and abandoning speed work and strength training. I’ve been unhappy lately with my slow running and that ever-increasing number on the scale, so it is no wonder that this article I read resonated with me so well:

Crossing the Finish Line 25 Pounds Lighter

In the above article, the author talks about how years of running marathons and eating as though she could justify every empty calorie lead to a steady weight gain, and slower race times. She took charge of her health and running progress by training for a mile race (yes, one singular mile), eating cleaner, and training with weights. Obviously, training for shorter distances means more sprinting and speed work, which we all know burns more fat. She lost the weight and beat her mile goal as well.

I was completely inspired by her progress. Why had I been treating marathons as the be-all-end-all of race distances? A fast 5K, and even mile, takes lots of hard work and training as well. Also, there’s no way I’m ever going to get faster running slow, long, distances every weekend. I made a goal then and there to train hard for a 5K. My 5Ks lately have been disastrous, with average times around 29 minutes. I’m thinking a realistic yet challenging goal would be sub-26 minutes. I’ll be following this plan by Hal Higdon to get myself there, as well as incorporating more weights in my week, oh and taking my iron pills like a good girl:

Hal Higdon’s Advanced 5K Plan

Being the impatient and impulsive creature that I am, I decided to start working towards this goal NOW, instead of waiting until next spring/summer when there are literally 50 5Ks any given weekend. Thanks to RunMichigan.com, I was able to not only find a winter 5K that’s exactly 8 weeks from now, but also a mile race in Milford on November 28th as well! Granted, both are marketed as more “fun” races, but I’ll be having fun kicking so much ass. You know what else is fun about smaller distances? Smaller registration fees! I’m sure my boyfriend is happy to hear that.

But Laura! Don’t you have two winter marathons to train for as well? Yes, unfortunately. I figure I can train for both by still doing a long run on the weekend, but not killing myself mileage-wise during the week. Hopefully the extra speed work will contribute to faster marathon times as well.

I’m excited for a new and refreshing running goal. If all goes well I can work towards a 5K PR in 2016, and get back that running mojo that once allowed me to run a 50-minute 10K on a 85 degree day in August (I still can’t believe I did that!!). Also, if I sign up for any more full marathons for 2016 you have my permission to stab me repeatedly.

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New Year, New Training!

We are now 12 days into the new year and I must say, it’s already off to a better start than 2014. Life is so much more enjoyable without divorce drama and a Polar Vortex to contend with. The short time I’ve been here in 2015 has mainly been spent working toward my two main goals this year: Swimming an open-water 5K and PRing the shit out of a Spring marathon, whether it be the Flying Pig or a different, local, race I may or may not register for that takes place at the end of March (*shifty-eyed glance*).

I’ll admit, I’ve been a terrible slacker on my long runs lately. I really have no valid excuse other than “I don’t feel like it.” I have a great guy and fluffy cat at home, making it way to cozy and difficult to take a three-hour run on a Saturday morning. However, now that I have that “sub 4-hour marathon” itch again, I’ll be forcing myself out the door more from now on. You don’t get fast eating caramel corn and perusing Twitter all morning long.

Still beats the treadmill.

Whatever it takes

One area where I have not been slacking is swimming. I logged over four miles of swimming last week, more than I swam in the entire month of December. I really enjoy my swim workouts. I feel my kick getting stronger and my stroke getting more efficient, even though I’m still getting passed by large old men on the regular. Oh well, Rome wasn’t built in a day. I ordered some new goodies on clearance from SwimOutlet.com to reward my new swimming obsession, which included a new pink bathing suit and swim cap. Well, the swim cap already has a hole in it and the suit is cut high on the hips and makes my butt look like biscuit dough exploding out of the canister. Not exactly the motivation I was looking for.

Speaking of my exploding butt, I’ve decided to make a really big concerted effort to cut out the junk. Yesterday at the store I bought a bunch of power greens, berries, lean chicken, sweet potatoes, and other things that I usually buy and throw away after they’ve gone rotten in the fridge. But not this time! I have a new pink bathing suit that I need to fit into (and am too lazy to return)! More dinners at home will be the next step, which is easier when you have a boyfriend who makes amazing homemade chicken noodle soup.

More long runs. More swimming progress. Don’t eat crap. Easier said than done. I get lots of inspiration reading the training plans and progress of others and really enjoy all of your blogs. Hopefully you all can do the same reading my incoherent ramblings. Even if you aren’t inspired, there’s a chance I’ll post a picture of my cat every once in a while.

Thanks for reading!

 

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MY HIGHLY ANTICIPATED NEW POST, BRACE YOURSELVES!!!!!!!

Oh, hey there! My it’s been a long time since I’ve updated this thing. I’ve been BOMBARDED with requests to update my thousands upon thousands of readers with an update of my activities, and I’ve never been one to disappoint. So get yourself a snack and a beer and get settled while you read back on some of the exciting things I accomplished this past summer/fall:

1) I got hit by a car! Okay, this isn’t necessarily an accomplishment, but anytime you collide with heavy machinery it definitely makes the memory bank. One August morning I was out for a training run and crossed an intersection at the “walk” signal. Glancing over my left shoulder, I didn’t see any drivers turning right into the intersection. Unfortunately, a black SUV was turning from the far right turn lane and hit me with their front passenger mirror and front end. They also drove off, bastard! Anyway, I was lucky to walk away relatively unharmed. I sustained a bruised calf muscle and tendonitis in my left foot that took me out of the running game for nearly a month.

While I’m totally healed by now, my speed and endurance have not returned. At all. In fact, I’m practically back to the speeds I was hitting my first year running. It’s been humbling for sure, and a bit disconcerting. Running feels extra difficult lately. I’ve scheduled a doctor’s appointment to rule out any vitamin deficiencies, or cancer or AIDS or whatever.

2) I ran my fifth marathon in my fourth state! MEDALS AND RUNNING ALL THE STATES!!! I knocked Indiana off my list by running the Indianapolis Monumental on November 1st. I had no great expectations for this run. My lack of long runs due to my accident and slowing speeds made me adopt a “fuck it!” attitude. I knew I could finish, and that’s all I expected.

What I didn’t expect was how much fun I’d have. Indianapolis is a fun town- clean, safe, and full of bars and good eats. The architecture was also stunning. I made this trip with my friend and running-buddy extraordinaire, Mary Beth. After our respective races we ate and drank away the soreness.
Oh, and for the record, I finished in 5:02:06. Blaaaah. Whatever, I got my medal bitches!

3) I finished a triathlon without freaking out in the water! By far my proudest accomplishment this summer. On September 14th I completed the Holly Recreation Area sprint triathlon, held by Tri To Finish. It was one of the first chilly mornings of the fall and temps were in the low 40s. The scenery was pretty and serene and helped calm my out of control swimming nerves. I finished the swim, slowly but surely, and proceeded to one of the hilliest bike courses I’ve ever experienced. In fact, I saw many an athlete walk their expensive tri bikes up the relentless hills.

I, however, stayed on my 1,000-ton road bike and never walked. I ran the 5K with no feeling in my quads and crossed that finish line with immense pride. I did it! Finally a successful sprint triathlon in 2014! I fell in love with Tri To Finish events so much after this race that I entered their contest to be a sponsored team member in 2015. What does that mean? I have no idea! But they claim they pick “heart over speed”, so thank God for that. I submitted my pitch yesterday. Fingers and toes crossed!

4) I paced more races! Along with my Your Pace or Mine buddies, I’ve been fortunate to pace two half marathons this fall- The Brooksie Way and the Clarkston Backroads. What’s better than running a fall half marathon? Running for free and inspiring other runners, of course! I absolutely love pacing and can’t wait for more opportunities. There’s even been talks of YPOM being asked to pace the Charlevoix Half Marathon, which all my millions of readers will recognize as my favorite half marathon EVER.

So what’s next? I’m currently training for the Rock N’ Roll New Orleans Marathon on January 25th. My super-awesome-boyfriend Shawn will be running with me, although much faster and further ahead of me I’m sure. Jerk. Mary Beth and some wild YPOMers will be joining the fun as well. I would love a PR, no matter how small. In the meantime I’m cleaning up my diet (haha not really), doing more speedwork, and waiting to hear what the doctor tells me in regards to my recent sluggishness. I’ve also been hitting up the pool more often in hopes of an epic and wildly stupid goal I have for next summer…you’ll have to stay tuned.

Thanks for reading! Let me know your tips for getting over a running slump below!*

*Besides rest, because that would just be silly.

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Making New Goals and Fighting Old Demons

A peculiar and unexpected thing happened to me as I ran the Fifth Third Riverbank 25K in Grand Rapids on May 10th. No, I didn’t shit my pants again. That’s almost expected these days. What happened was I cried for the first time during a race. These weren’t tears of pain, but rather boredom. I was literally bored to tears. After mile 8 something broke down inside of me and I began to hate every minute of that run. Physically, I was fine! I was averaging sub-nine minute miles up to that point. My mind, however, was done. It was my third long-distance event in three weeks and I was finally experiencing what all the wise people around me told me I would: Burnout.

Obviously I had some plans to adjust. Now that my house was sold and I could finally close the chapter in my life titled “Divorce Drama”,  I no longer had the need to run away. The first decision I made was to drop down to the Half Marathon in Charlevoix. I felt like a loser, but my running soul needed a break from training plans and long runs. I needed to ENJOY running again. I also decided to stick to my planned 50K in September. Trail running will be fairly new to me and I’m looking forward to the challenge (and not having to worry about speed). I can’t wait for long, leisurely, runs with friends out on the trails all summer long, with my nifty new pink Camelback that some really awesome guy bought me for my birthday.

So far I’m two weeks in to my “Don’t Follow a Plan!” plan, and I’m happy to report my love of running has returned. I’ve been doing a lot of morning runs before work and I love how a good pre-dawn jaunt sets the rest of your day up for success. Well, for the most part anyway. Another peculiar thing has been occurring as of late that has me concerned. Maybe it’s the less miles run per week paired with my ravenous appetite, but my once dormant bulimia has tried nudging its way back in to my life. The voices telling me that I’m fat and worthless and need to fill the void with food to be immediately expelled are back inside my head. I’m ashamed to admit I’ve had a relapse in the past week.

Eating disorders, like alcoholism, are never “cured”, you just learn to better control them. You may be wondering why I’m sharing this information  (hey, I am the girl who’ll talk to any willing party about poop after all). The main reason is to hold myself accountable. I need to regain that control I had over bulimia for years after letting it take my life and happiness hostage for so long. I don’t want to go through that again, or put my loved ones through that again. I may also need to seek professional help to correct my disordered eating patterns lately. I think a visit to a dietician would be beneficial, perhaps I can find one with experience working with eating disorders.

All is not lost, oh dear strangers of the Internet. Despite my recent troubles I am experiencing levels of happiness in my life I never thought possible. In fact, I think it speaks to my newly developed confidence and strength that I’m able to recognize an emerging problem and fix it right away instead of letting myself drown like I would in years past. I have a lot to be excited about in the coming months (TRAILS! SUNSHINE! MEDALS! KITTIES! MY MANLY MAN-MAN*!) and I can’t let that bitch bulimia ruin the fun.

*The word “boyfriend” sounded silly when describing a 30-year-old man, so this is the best descriptor I could produce

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Racing and Pacing and Beer Chasing

RACING

Hey, didn’t I run a marathon recently?

Officially it’s been a little over two weeks since I ran the Salt Lake City Marathon, though it feels like ages ago. You can probably tell by my reluctance to write a recap that the race didn’t go quite as well as planned (the other reason being my master procrastination skills). My official finish time was 4:29:02, which is officially a 30-second PR, but I was hardly in a celebratory mood after finishing this marathon. My run was plagued by stomach issues so severe that I had to stop FIVE TIMES to use the port-a-johns. Every stop I saw my goal time slipping further and further away, and I even thought about quitting. However, in the midst of my despair, I thought about how I was getting that medal whether I finished in four hours or six hours, and to stop acting like such a sore loser. I had trained in below freezing wind chills and through personal turmoil, so I wasn’t going to let a “crappy run” (see what I did there!) ruin a good time. And in the end, I did have a great time running Salt Lake City. The course was beautiful, the weather was perfect, and I had some of my best friends there to cheer me on. Life was truly good that day.

My next marathon will be a return to Charlevoix on June 21st. I’ve been cutting back on sugar, which I believe to be the culprit of my crappy experience (I did it again!). Nothing but plain bagels before long runs from now on, and absolutely NO CAFFEINATED GU! I’ll be experimenting a lot with pre-long run nutrition in the next month, which will hopefully get me closer to my goal of breaking four hours.

PACING

A few months back a message was posted to the Your Pace or Mine forum asking for volunteer pacers for the Let’s Move Half Marathon in Mt. Clemens. Though it was a week after my marathon, I knew I would have no issue pacing the 2:20 group and happily volunteered my novice services. I figured it would be a fun new running experience, plus I get to run a half marathon AND get a medal for FREE! I had a blast with my pacing partner, telling horrible jokes and feeling kind of like a badass when people marveled at my ability to run a half a week after a full marathon. I can’t wait for more pacing opportunities in the future, as my race addiction is quite expensive. Below is a picture that captures the sheer joy a free race will bring:

I am ever so white.

I am ever so white.

BEER CHASING

This past Friday I ran ANOTHER FREE RACE thanks to the kind people in the Southeast Michigan Runners Facebook group. The race was the Hightail to Ale 5K held at the Atwater Brewery in Detroit. Full disclosure: I am not a fan of Atwater Beer. I had tried their IPA in the past and it was pretty gross. However, my favorite kind of beer is always FREE, so I was excited to run a 5K that gave you not only a free beer, but also a pint glass, shirt, and bottle-opener medal! Add in a nice jaunt along Detroit’s Riverfront, and this race was pretty much perfect. Despite hosting over 4,000 runners I was able to PR according to my watch, though my name is mysteriously absent from the official results. Hmm. Oh well, it was a fun Friday night race and I got to see a lot of familiar faces. Metro Detroit truly has a tight running community.  And as for my free beer, I tried the Dirty Blonde. It was…okay.

My next race will be the Fifth Third Riverbank Run in Grand Rapids, my first time doing this famous 25K! Speaking of beer, a stop to Founders will be absolutely necessary. After that, I’m giving racing a rest until Charlevoix. I think my body and wallet will be grateful.

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A Paczki PR and my Dirty Little Secret

Last month I looked forward to March for some hopeful relief from our harsh winter and my even more stressful personal life. I’m happy to report that the personal life forecast for now looks bright and sunny; however, the temperatures outside aren’t revealing even a hint of spring. In fact, we’re supposed to be hit with six inches of snow tonight, because how dare we start to enjoy clear sidewalks that aren’t out to kill us.

Two events have occurred in March that were milestones of sorts; one I’m proud of, the other, well, I’m not even sure why I’m revealing it to the internets.

On March first I ran the Paczki 5K in Hamtramck, MI for the second year in a row. It was the first time I warmed up before a 5K with two slow miles and it seems to have paid off. I finished in 24 minutes flat, which is a 25 second 5K PR for me. I’m excited to see what I can do later on in the year with more speed work and in temperatures that don’t freeze my fingers. Here’s some photographic evidence of my happy race:

Jazz Hands!

Of course, I celebrated after the race with a beer, a mimosa, and even indulged in the Detroit delicacy known as Chicken and Waffles.

My second milestone has no photographic evidence, and you’ll thank me. Yesterday was a rare beautiful day in the 50’s, so I raced home after work to get in a long run. I was hoping for 8-9 miles and drank a new blend of sports drink. It had been mixed a few days prior and I guess this stuff isn’t really supposed to be sitting around for too long, because once it hit my stomach, it didn’t want to sit around there too long either. My first few miles I felt great. I was running 8 minute miles with no effort, which for me is a very fast training run pace. After the second mile, however, something evil started brewing in my stomach. This is not something I’m unaccustomed to having a finicky digestive system so I decided to run through it for at least another mile. I wasn’t going to waste this gorgeous weather! After mile three my stomach started cramping up so bad I decided my best bet was to head home. Good decision. I was less than a block from home when a stomach cramp so severe made me bend over in pain, and as I did, an unspeakable horror occurred:

I shit my pants.

You read that right. I should clarify that it was more of a “shart”, but any amount of poop leaving your body uncontrollably is not something you want happening as a healthy adult. I was mortified. I looked around to make sure nobody saw the look of panic on my face and waddled home. Thank God I was wearing black pants. I ended up being sick all night and needless to say I won’t be sampling that sports drink again any time soon. Why am I sharing this information? Because why not, that’s why. I can’t be the only one this has happened to, but just in case, I’m heading over to the courthouse right now to petition a name change. In the meantime, stay safe out there everyone! May your injuries be few and your bowels controlled.

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Winter is Coming

I’ve had a lot on my mind lately (what else is new? It’s how I entertain myself), so today’s post is just a collection of my thoughts and impulses.

1) Despite all the anxiety, crying, and threats of divorce, I pulled off my first Thanksgiving Dinner as a hostess with ease. It was a lot of work, but it was definitely worth it to stay in my own house and not have to drive anywhere. I got to make the schedule and the menu. Plus my sister-in-law came equipped with six bottles of wine, which was a welcomed new tradition.

2) The colder weather looks like it’s here to stay, which lead me to realize I had zero pairs of running pants. I have yoga pants and sweat pants, but no real running tights like a serious runner would posses. So yesterday I ventured to Great Lakes Crossing and found a new pair of North Face moisture wicking pants for $35, and a pair of bright-blue Nike running tights for $29!!! I bet there is no better high than bringing a pair of $70 pants to the register and having them ring up half price unexpectedly. Take that, heroin!

3) I’m really beginning to enjoy night running. I enjoy the solitude and the heightened senses. I always run with my Knuckle Lights and reflective vest like a good girl so Randy doesn’t get nervous.

4) I recently had a scare on Daily Mile which lead me to become more cautious about the details I post, i.e. where I run, what time, who with, etc. It was nothing too serious, but enough to remind me that posting my whereabouts to complete strangers may not be the best idea.

5) I have tiny, dime-sized bald spot on the top of my head. My other hair covers it but I’m still obsessing over it. How did that happen? What horrible disease do I have? Why does Web MD link every symptom to HIV/AIDS?!

6) Speaking of health, I’m starting a personal challenge from now until Christmas to stick to a gluten-free diet. Why the hell would anyone want to subject themselves to such torture? Well, simply because it is such a big challenge. If you had stomach issues like I had you’d be willing to try anything. My gastroenterologist once suggested I was gluten-intollerant but I scoffed at the idea, and gluten-free diets in general, as being a passing fad. I’ve recently met other runners who swear that a gluten-free diet has meant less unpleasant stomach disturbances during their runs, so I’m finally ready to give it a try. Oh, and did I mention I’m already vegetarian? We’ll see how it goes.

I can’t believe it’s nearly Christmas. Call me old-fashioned but I love Christmas music, Christmas movies, Christmas parties, and best of all: Christmas themed-races.

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How’d you get so big, how’d you get so strong?

Looking back at my running history on Daily Mile, I’m amazed how much my speed and endurance has improved. My average paces this time last year were between 11-12:30 minute miles. Now I’m averaging 9-10 minute miles. I could lie and say I made a concerted effort to get faster through research and speed training, but I know it all has to do with kicking the cigarettes for good. Even a social smoking habit can slow you down.

One thing I need to improve- nutrition. Being a typical body-dysmorphic girl I equate eating big meals with growing an even bigger butt. My tendency to not snack has been affecting my after-work runs. A tiny microwaved meal consumed at 12:30 will not adequately sustain a six-mile run at 5:30. I got some great advice from DMers yesterday on how they fuel up half an hour before a run. My favorite idea- Clif Bars. I once caught my husband stealing a Peanut Butter Pretzel Mojo bar from my stash and I almost cut him.

Treadmill run tonight, long run on the Paint Creek Trail tomorrow. I will experiment with gels and hopefully that will help me reach 11+ miles. Good Friday, indeed.

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