Step Turnovers

mmm…turnovers… 😉

 

Hi guys! Having a lazy Sunday? 🙂

Sundays are for long runs for this gal, so it hasn’t been so lazy for me. Actually, I have big plans for productivity today! Don’t worry, it’ll be fun productivity 😉

Despite going out last night, and then staying up even later when I got home to send a training plan to a client, I woke up feeling pretty stellar. Ready to tackle nine miles.

It’s absolutely perfect running weather this morning. It was bright and sunny and about 62 degrees. Light breeze. I was smiling and feeling the run half way through the first mile.

My goal for the run was to keep an average pace of around 9:30. How’d it go? Not bad!

 

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Total distance: 10 miles. I just couldn’t resist to keep going one more mile once I reached my half way point of 4.5 miles out. 10 is such a nice, well-rounded number! Or I’m just a glutton for punishment.

Total time: 1:34:10

Average pace: 9:25

Mi. 1 – 9:38

Mi. 2 – 9:22

Mi. 3 – 9:26

Mi. 4 – 9:11

Mi. 5 – 9:22

Mi. 6 – 9:22

Mi. 7 – 9:26

Mi. 8 – 9:33

Mi. 9 – 9:35

Mi. 10 – 9:18

I gotta say, the weather made my run fabulous. I just kept chugging along, surprised at how quickly each mile passed. There were SO many runners/walkers/bikers out on the wonderful trail that we have here in Blo/No, too. That always helps.

Before I knew it, I was on mile eight and only had two more miles to go. At this point, my right hip was giving me some pain. I have tight hips, so I definitely need to stretch and massage it today. At this point, I also thought of Beck for inspiration. She ran 20 miles yesterday, and commented on how it was “just two ten milers.” I mean, I only had to do one, so I was pretty grateful, heh ;)  Thanks, Beck – helped me out around mile 9 😉

By the time I finished, I’d sipped my Camelbak dry.

Time out: speaking of Camelbak’s, I’m always leery of how/where I store the plastic portion just because it’s hard to get every droplet of moisture out. Then I read on someone’s blog (who are you? I can’t remember or else I’d give credit!!! 🙂 ) that they stash it in the freezer – that way no mildew can form. I tried it out this time, and it worked perfectly!

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OK. Time in 😀

One of the things I’m bad at is rehydrating adequately after long runs. I know this because later in the day I’m very tired and my eyes are red and dry. So today I made it a point to drink a LARGE glass of water when I got back to the house, followed by an entire Vita Coco carton:

 

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I like the regular flavors best, but I get the flavored ones for the husband.

I didn’t stop there – by this time my stomach was ready for food (well…liquid food) so it was time for my go-to post hard workout meal, a smoothie (in a bowl) with granola:

 

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A crumbled Almond Granola Breakfast Bar to be exact!

 

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There’s nothing better after a long run!!

And a little later, there may be some more liquid intake:

 

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in the form of pumpkin beer! 😀 Anyone try this flavor before? Shane and I picked it up at Friar Tuck’s yesterday.

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Step Turnover

During this morning’s run, I conducted a little experiment at a couple different points in distance. The other day I was reading Runner’s World Magazine on the treadmill, and came across an article on step turnover.

The article stated that the ideal number of steps per minute is 180.    

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It didn’t, however, say anything about how this number relates to the length of the runner’s legs. Since I’m almost 5’10 – probably taller than the average runner, I wasn’t sure if it’d be the same for me, but I used it as a guide. Anyway, around miles 3 and then again around mile 7, I counted how many times my right foot hit the ground in one minute, and then doubled it.

I counted 84 times on mile three (total of 168 steps per minute,) and about 81 on mile 8 (162 spm) – so I was in the 160’s. Apparently I can run a bit faster if I crank up the turnover a bit!

Have you ever counted your step turnaround per minute?

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Well I’m off to tend to productivity (but first, Wal-Mart…bahhhh) and then get some relaxin’ in! Hope you guys all have an awesome Sunday!! 🙂

Do you find it hard to stay hydrated after long, sweaty workouts? What tips do you have? I plan on noshing on some fruit throughout the day, too.

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The Last Yawn

Morning:D

Yesterday was such a relaxing day. I had a to do list…and a lot got done, but I think my mind subconsciously left off some items just so I’d get in some extra R&R.There’s always tomorrow, right? 🙂

I did get in some laundry, cleaning, business schtuff, and what not – but the majority of the day was spent in the kitchen!

After lunch, I had to run out to grab some food for the pets, so I stopped by the local health food store to pick up a few extras. You see, last Friday morning while I was eating breakfast at my cousin, Bronwyn’s house, she gave me a couple of her homemade granola bars. I have not been able to get my mind off of them since. These things are to die for. Obviously, I immediately emailed her begging for the recipe.

So.

I toasted.IMG_9056

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I stirred.

 

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I pressed.

 

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No baking! Just chilling? My kind of bar 😉

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But I didn’t stop there. Just to throw in some more fun, I made another recipe. The second, you can find on Eat Clean Live Green’s blog.

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MmmMMMMmmmMmm 🙂

And then, there was a taste off.

 

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I had Shane do the ultimate taste test (there’s three because I forgot an ingredient in the first batch.)

 

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Bronwyn’s won, but I’m pretty sure in between bites he said something along the lines of “mmmthey’re all pwetty guhd.” And just like that the plate was empty. At first, I was a little upset that I wouldn’t be able to share the recipe with you guys, since it came from Eating Well magazine, but then I did a search and found it online!! Thank me later 🙂 This Almond Honey Power Bar will rock your world breakfast.

Although I was snacking while baking, I was still pretty hungry come dinner time and I wanted to utilize one of the more random items in the Healthy Living Summit swag bag:

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Curry powder!

I followed the recipe on the card precisely.

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I cannot believe cous cous cooks SO quickly! It’s beginning to be one of my favorite grains:)

To be honest, I really wasn’t too sure if this would even be edible. I mean, red pepper, lemon w/ the rind…sugar? pistachios…

But that last little gem is what tied it all together and made it fantastic.

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Served it up with some whole wheat naan for scooping – Eat with your hands! Right Sana? 😉

 

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Shortly after eating, I packed up a bag of granola bars for Heidi and headed over to watch the Last Song.

 

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Although the company was fab, I think the name of this movie should really be called the Last Yawn. Can anyone else just not take Miley Sirus seriously?? I couldn’t get into it. It was weird!

 

Well I’m off to the gym to see if they need me to work a little today and get in a little sweat sesh!

Have a lovely Saturday, friends! 🙂

 

Do you have a favorite granola bar or granola bar recipe? If so, share!