A Week of WIN

My life is beyond crazy right now and, for the first time in a LONG time, it's ALL good! My last post was only a week ago and already things are changing.

The biggest change is the news that Sean got a job here in PA! I will be travelling to SC the first week of March (for the last time!) and then we will be moving him here! I am so unbelievably excited to have my partner in crime in the same state. We have been through so much and survived seven months of being 600 miles apart. Hopefully I will never again go weeks (or even days) without seeing his face! And once he is here the fun of apartment/house hunting begins! Oh boy!

This picture says a lot about why I am head over heels for this beast!

On top of Sean's new job, I also have one! Starting this coming Monday I am the newest personal trainer at Anytime Fitness Leechburg. I can't help but feel like this was all somehow meant to be. Sean and I had our interviews the same day. He got the job he felt was the best fit for him and I got the one I have dreamed of since I joined Anytime. They are going to allow me to take a week away right when I'm just starting to get Sean moved and the timeline for my training period coincides perfectly with the end of my DICK'S Pittsburgh Marathon job for the year. The schedules work together perfectly! I just couldn't imagine things being any better right now!

My training is still going strong. Thanks to Casey and Steve at Flawless Physique, I am stronger than ever and starting to feel ready to step on stage. I was looking at the South Carolina Bodybuilding Championships for my debut but I have no reason to travel to SC anymore! So now I am hoping to do a May show in Pittsburgh to coincide with the end of my marathon work and the beginning of taking on full time personal training. 

I have made a lot of friends at my gym already. And they push me every day! Today, two state troopers took time out of their own workouts to help me get my first pull-ups. I started with two chin-ups (in the video) and then was able to get a single pull-up as well! I feel like I could take on the world! Next goal is to lose the kick and be able to perform them strict!

I don't really have a conclusion for this blog. I just wanted to say thank you to everyone who has supported me or cheered me on when things were falling about. I am not always an easy person to deal with. I'm not an optimist and I often let my hustle get in the way of my personal relationships. But a handful of real life friends and a bushel of my social media peeps have always had my back. I can't wait to pay it forward as I move into this next stage of my life!

Nutrition for Athletes

Yesterday I had an amazing opportunity! I got to speak at a UPMC Sports Medicine Marathon seminar for the DICK'S Sporting Goods Pittsburgh Marathon. The other presenters included Leslie Bonci and Dave Spell. Leslie is the director of Sports Nutrition at the UPMC Center for Sports Medicine and she also consults with Steelers, Penguins, Pirates, and the Pittsburgh Ballet. Given her amazing credentials and fun personality I paid strict attention to her presentation so I could share the wealth with all of you!

Leslie brought lots of foods for everyone to see

Of course, the first thing every marathon runner or endurance athlete is concerned with is hydration! Leslie explained that the newest research shows 70 ounces of water per day is the baseline for women. Men need 90 ounces minimum. What I found most interesting is that everything you drink (that isn't alcohol) counts towards your baseline! That doesn't mean you can just drink Pepsi or apple juice all day and be okay but even soups and foods high in water content can count towards that minimum intake. Just be sure you add enough water or sports drink to make up for your exercise habits too!

And what about that morning coffee? Or your afternoon energy drink? Maybe you take caffeinated gels prior to or during a run. The maximum amount of caffeine you should ingest per day is only 400mg! Leslie showed us a couple popular products, like Red Bull and 5 Hour Energy shots, and demonstrated just how quickly caffeine adds up. So be sure you're not hurting your body or performance by overdosing on caffeine every day!

Athletes also tend to be concerned about macro nutrients and how to balance their protein, carbohydrate, and fat intake for optimal performance. I learned that it's very personal and usually requires a consult to figure out percentages but there are guidelines that can help. Protein should consist of 0.5-0.8 grams per pound of body weight and be spread evenly throughout the day. Eating an eight egg omelet in the morning and little protein after is not optimal and will lead to muscle loss. So spread it out in little bits through each meal! Carbohydrate intake needs are around 3g per pound of body weight. Leslie also mentioned that fat intake should never be less than 20% of your diet. So no more counting every little bit as long as you hit your minimums!

Leslie also talked a little bit about the hottest trends in the diet industry lately. Gluten free anyone? You will have lower amounts of prebiotics in your digestive tract and it will be hard to hit your fiber intake minimums. Considering 70% of your immune system lives in your digestive tract this is a BIG deal. Try adding Chia seeds for fiber and Omega 3 fatty acids (keep them in the freezer to keep them from spoiling). Eating yogurt with live active cultures or kefir can help too. If you don't want to eat dairy then try taking a daily supplement.

How about coconut oil? Well it's primarily a saturated fat (read, not so great) and it does NOT help you shed body fat or lower your risk of disease. Instead use olive oil and save the coconut for your skin and hair care! Walnuts will replace that unhealthy fat too. A golf ball size serving is the way to go.

Running and other sports result in lots of aches, pains, and inflammation. Instead of popping an NSAID or pain killer you can try tart cherry juice for a natural anti-inflammatory. Drink 8 ounces of juice or a serving of the concentrate after your next run. Ginger can minimize delayed onset muscle soreness (500mg is about right). Turmeric is a tasty spice that also works as an anti-inflammatory and may help prevent Alzheimer's. Try putting 2/5 of a teaspoon in your next dish. Dried plums contain Boron which is necessary for bone health. Eating just 3-4 per day will keep you topped off and also contains those helpful prebiotics!

Finally, who doesn't want to improve their performance? Dietary nitrates can decrease the oxygen expense of an activity. This means you use less oxygen to create the energy to power your workout and tire less quickly. Bodybuilders use supplements like NOXplode but dietary nitrates can be found in some common foods. A spinach and/or arugula salad, for example. Other choices include celery (about two stalks) and beets. And lastly, replace the iron lost with every foot strike using black strap molasses. Just adding a TBSP to your oatmeal or in place of honey in homemade energy bars will do the trick.

So I hope that helps with your nutrition questions! Please feel free to click the link to contact Leslie or follow her on Twitter @LeslieBonci. And look for the next UPMC Sports Medicine seminar coming soon!

Bits & Pieces

The past week has been CRAZY! But in a really, REALLY good way. I have so many things going on that I am excited about and that motivate me to keep moving forward.

Obviously the biggest change has been having a job that is FUN. I spent 4 evenings hanging out at different DICK'S Sporting Goods locations meeting runners and talking gear, training, nutrition, etc. Life really doesn't get much better than that! You can find me January 17 & 18th at the McCandless DSG from 10-2 or so.

This week's events included our replica bridge, catering from Bistro on the Go, the DICK'S Pittsburgh Marathon's Registered Dietitian on site, 20% off your entire purchase at DSG, and a raffle for a free hotel the night before the marathon. I haven't been clued in on what we'll be offering at the next events but I'm sure you don't want to miss it!

Our table and bridge replica

Bistro on the Go catering

The other major priority in my life has been training. I'm hitting the gym every day, snow or ice or sub-zero temperatures. I finally got into the BodPod again (last time was in September 2011) and got some great results. I've lost almost 3 pounds of fat and gained 5.5 pounds of muscle. I imagine I started this program pretty close to where I was in 2011 (22.8% body fat) because I was still neglecting resistance training and eating whatever I wanted. So for 8 weeks of actually watching my nutrition and exercise these results are fantastic!

I've been getting a ton of questions about my nutrition. I'll admit that I'm being VERY restrictive to the average person. I honestly enjoy the challenge and the results speak for themselves. But here's a peek at what some meals look like for me:

Tilapia, sweet potato, and asparagus

Chicken breast, sweet potato, and mixed veggies (and water, of course!)

I use a lot of different seasonings and try different recipes often to prevent boredom. But I still do not drink anything but water and protein shakes or Shakeology (I still have a coffee with Stevia in the morning). I don't eat much red meat. I don't eat white or processed carbs (no bread, no white rice, no white potatoes, etc). I only get a small amount of starchy carbs (like sweet potato and corn). I get 4-6 oz of lean protein per meal (chicken, fish, whey powder, etc) and unlimited veggies. It's not always easy to pass up chocolate, cake or brownies, bread sticks, or pasta but the results are absolutely worth it and I feel amazing. Just for the energy and mental clarity I've gained I would recommend trying to eat 85-90% clean for a month. I bet you'll stick with it.

Finally, the rest of my time is spent studying for my ACSM Certified Personal Trainer exam. I love my gym and the employees there and I am hoping to be one of them come February. I was super excited to be at the top of the 'Frequent Flyers' board for the first week of the year and have now made it my goal to be #1 for the month. Going to a gym where the members and staff are all excited and happy every day makes a HUGE difference in my motivation. 

Tied for #1!

I hope the first part of 2015 has been great for you. Please feel free to let me know if you have any specific questions about my plan or things you would like me to cover in future blogs. I'm hoping to start a few recurring items each week that will help everyone get on track (and stay there!) for the new year. 

An Invitation For You!

I hope the new year has been kind to you so far. I am very excited to be able to share with you an opportunity to start off your DICK'S Sporting Goods Pittsburgh Marathon training in style!

Each night this week, Monday - Thursday from 6-8PM, we will be hosting VIP Parties at four different DSG locations around Pittsburgh. These nights will include a coupon for 20% off your entire purchase, an opportunity to meet me (and my Brand Specialist partner, Shaun), food and beverages, and an opportunity to win a grand prize "Pittsburgh Staycation". The grand prize includes hotel, parking, and meals for you and your family the night before the marathon so you can skip the traffic and get a good night's rest before the big day!

If you would like to attend please comment on this post with your preferred date and location and I will add you to the VIP list. Spaces are limited and filled on a first come, first serve basis so make sure and claim yours today!

DICK'S Sporting Goods Monroeville - January 5th

DICK'S Sporting Goods Robinson - January 6th

DICK'S Sporting Goods Cranberry - January 7th

DICK'S Sporting Goods South Hills - January 8th

Here's To 2015!

Happy New Year! It's hard to believe 2014 is over already. So many experiences, both good and bad, were over in the blink of an eye. I'm ready for a new start and lots of opportunities!

The big project I mentioned is finally kicking off! So here's my first announcement for the year. I am now a Brand Specialist for the DICK'S Sporting Goods Pittsburgh Marathon! I will be here from now until race day to help you prepare, train, and conquer. You'll be able to run with me beginning with the kickoff run on January 3 and find me at different DICK'S stores throughout the training season to help you with questions, gear selection, and motivation. I am very, VERY excited to be working with all of the amazing staff and runners who make my hometown marathon possible!

I hope you all had a great holiday and feel ready to take on your first, fastest, or funnest (I know it's not a word!) marathon with me in 2015!

They Should Increase My Meds: Marathon Training Week 5

Week 5 meant that it was time to buckle down. In order to have at least a 10 day taper my last long run needed to happen in this week. I was really nervous and kept my weekday mileage low in order to be fresh for my last big run.

Week 5 ended up looking like this:

Monday: Driving back from South Carolina
Tuesday: 5.25 miles at 10:19 pace
Wednesday: 3.25 miles at 10:01 pace
Thursday: Rest
Friday: 17 miles at 10:44 average
Saturday: Rest
Sunday: 4.1 miles at 8:37 average (10:04 warm up mile followed by a 25:12 5k)

Total: 29.6 miles

After 17 miles. I was not impressed that I didn't go 20.

Now I'm into week 6 and getting ready to face taper madness! The mister has already noticed my tendency to over-think every aspect of training and racing so it should be interesting to see if I can tone it down. 

Let me close with a question: To race or not to race (a 5k) this weekend?!

Batshit Crazy: Marathon Training Week 3

Three weeks down and 26 days to go! As I sit here contemplating what I've accomplished with less than a month of hard work I'm a little blown away. I feel strong. I feel ready to face this marathon. And more than anything I feel ready to get back into the swing of racing and competing (look for a post on this in a day or two).

If you remember, at the end of week 2 I was very unsure of making my goal of 40 miles for this week. I was trying to keep my focus on hitting a long run of 14 miles and letting the rest of the miles for the week fall where they may. Well, I blew my goal out of the water with 41.2 miles for the week and a 15.15 mile long run.

 Super happy with my week 3 training

Week 3 workouts looked like this:

Monday: Rest

Tuesday: 5.5 super easy miles (11:04 pace)

Wednesday: 10 miles (9:55 pace)

Thursday: 6 trail miles (10:30 pace)

Friday: 4.5 easy miles (9:45 pace)

Saturday: Active recovery

Sunday: 15.15 miles (10:14 pace)

Active recovery at the Pittsburgh Renaissance Festival

More than pleased with this long run

I am foreseeing week 4 as a cutback week. Not necessarily because I need it but because it's the smart thing to do and I get to go see Mr. Wonderful. I don't know that we're going to take half a day of our time together to run 16-17 miles. I'm still going to set a minimum goal of 25 miles for the week just to keep my training up for week 5. Hopefully I can hold back my competitive (there's that word again!) drive for a week and not let it get to me mentally. 

Happy Labor Day everyone! I hope you're making the most of it!

Electrodash Recap

My friends from the Color Vibe 5k wanted to do another fun event. We picked the Electrodash in Pittsburgh. It was centered around the Great Lawn on the North Shore which meant plenty of parking and some really nice views. The run itself is basically billed as a running rave with lasers, fog machines, lighted props, and all the electro/house/techno music you can handle. Based on this I can say without a doubt that the event met its hype.

I arrived hours early thanks to living an hour northeast of the city and working half an hour southwest of it. I didn't have time to go home but I had plenty of time to twiddle my thumbs. Thankfully the parking lot I selected was directly across the street from the finish area and I was able to watch the construction as I ate my prepacked dinner and applied my electro temporary tattoo.

I accidentally rocked this thing for the rest of the weekend too.

After a bit I got out to stretch my legs and wander the Great Lawn. I happened to run into the first member of our group, P, and together we began to trek towards the starting line a half mile or so away. When we were a block from the starting line we found the rest of our group heading to the finish area to pick up a packet. We trekked back and then decorated ourselves before we headed back to the starting line again.

 Clouds rolling into Pittsburgh

P and I

The starting line was beyond packed when we arrived. It was supposed to be a two wave start so we found an alcove to wait in while we watched for the first wave. It never came and the clock ticked past when the second wave was supposed to be starting so we eventually just crammed ourselves into the pack and waited.

 Goofing off before the start

Just a small snapshot of the crowd

Finally the DJ yelled go and the crowd surged forward... at a snail's pace. We joked that it was now the Electrowalk. P and I finally got impatient and took off up the sidewalk while the rest of the group stuck together. Once we got off the road there were sights and sounds every quarter mile or so. It was a constant sensory assault with pounding beats, flashing lights, and eerie fog effects for almost the entire course.

As we approached the finish line (a mere three quarters of a mile short of a 5k) we were greeted with a stunning view of the fountain at the point. Then we turned and sprinted up a hill to the finish line party.

No joke. We literally crossed the line into a mass of writhing bodies pulsating to the beat and covered in glow paint and glow sticks. It was an adrenaline rush at the very least. Maybe a bit overwhelming to my almost 30 year old self.  

Once all of our group had finished we hung out at the party for a bit before heading home. Thankfully traffic on a Friday night in the city is minimal and it didn't take me long to navigate my way out of the maze that is Pittsburgh.

Overall, I'm pretty impressed with the Electrodash. For $44 we got a shirt, a bib, a ton of glow jewelry, and a moving party for 2.36 miles. Topped off with a 2 hour party with a DJ on the scenic North Shore of Pittsburgh. If you are just looking for a fun run to share an evening with friends the Electrodash is a pretty good way to do it (and costs less than a bar tab or rolling at rave too).

Back in the Saddle... For the First Time

Maybe you've been around long enough to remember when I got a bike for Christmas. Well, it pretty much sat and collected dust for almost 4 years while I focused on my running. Then my friend, Jenn, suggested that I move it to her house and meet up for evening rides. She decided we would start with an easy 20 miler through the city. I felt confident I would bonk, possibly die, and embarrass myself.

View of the city from the Hot Metal Bridge

Amazingly, I survived and even kind of enjoyed myself. We made it 20 miles and averaged 10MPH or so. It was nothing spectacular but I was very happy that I completed it. We made a stop at REI and also at the OTB Bike Cafe for some dinner. It was a great way to spend an evening with some of my favorite people.

A cafe for cyclists? Right on!

I guess I enjoyed it more than I would like to admit because we did a 20.5 miler on a slightly tougher course just a couple days later. And then followed that with a 16 mile ride the next day. Ending up with 56 miles of cycling in 5 days, and a good number of running miles too, was completely unexpected. But it lit the fire in me that has been missing for some time now. 

Where's the pot of gold?

I don't know if I'm training for anything. Jenn thinks I should sign up for Pedal Pittsburgh's metric century (100k). Someone else has suggested doing a Spartan Ultra Beast in the not-so-distant future. And I've been eyeing a marathon or ultra early next year. But mostly I'm enjoying feeling stronger and healthier than I have for a long time. I'm enjoying spending time with the people I care about the most in the beautiful city I love. It's enough to just be back on the path of my six year journey to fitness for right now.

Cooling down along the North Shore Trail

Color Vibe 5k

July 12 marked only my second organized event of 2014. The first being the mine 5k all the way back in February. I knew I wasn't in race shape but I hoped that returning to organized running in a fun way would bring back my motivation. Thankfully most of the group I was running with were only out to get dyed and have fun too.

Pre-race

 

I picked up my packet the evening before so I was able to wear the race shirt and sunglasses for the event. I'm extremely glad I made the decision to do the early packet pickup because the line on race day was absurd. The first several waves of the race went off while people were still waiting! However, I found my group and we were able to line up with no problems. We even had time to get bored and start smearing our dye packets on each other.

 

The Color Vibe crew pre-race

We were released in the third wave and P took off like it was a timed event. The rest of us kept the pace easy as we huffed and puffed, with the occassional conversation thrown in. The color stations were pretty understaffed so we resorted to grabbing our own and covering each other while taking a walk break. The water station was also woefully pathetic. We waited at least 3-4 minutes in a line to get a half a dixie cup of tepid water.

Maybe the mall should have secured their carts?

 

 

Despite the poor planning and my poor fitness level I found myself enjoying the run. I bumped into a few of other running friends and was able to catch up on their seasons. The longer I pressed on the better I felt and it seemed like my friends were enjoying themselves too. We finally crossed the line and were able to grab our bottles of water.

 

I look a little too clean

 

After we finished we stood around for awhile and chatted before we decided we needed caffeine. A Starbucks run seemed like the perfect way to end our run.

 

We took over Starbucks

 

After the run I thought about the Color Vibe and what I would recommend to anyone considering one. First, pick up your packet early. Either the day before or at least an hour before start time. Second, bring your own water in a handheld or waist belt. Waiting in line for water wasn't a big deal since this run is untimed but it was also annoying! Third, bring a change of clothes and a towel. I didn't think that far ahead and I ended up having to have my car detailed immediately after the race. So unless you enjoy having a tie dyed ride make sure you are prepared!

 

 

 



Red Dress Run

I found out there was a Red Dress Run happening in Pittsburgh through Facebook. I've been meaning to get to a hash run for years and I'd even looked at a Red Dress Run in Washington, D.C. but hadn't been able to make it. Every couple months I look up the local Hash House Harriers club and try to figure out ways that I could actually make it to one of their runs. So when it came up that this one was on a Saturday afternoon I couldn't resist checking it out.

I went to the mall on Friday and looked for leftover prom dresses on the clearance racks. I found this beauty (disaster) for a whopping $6.99!

On Saturday morning I finally managed to convince Shane to join me. I ran out to Walmart and bought him a red beach coverup dress to run in. I barely made it back to the house in time to get us ready and out the door but we made it to Bella Notte in the Strip District right on time.

We were immediately introduced to Rotten and Squirrelio and a few others. I was instructed to introduce myself as 'Just Sara' so the regulars would know I was a 'new boot'. Shane went to make the donations for us and change. The run was benefitting a member recovering from a traumatic arm injury. The cost was only $20 and a little pride.

I ordered a beer and started chatting with some of the regulars. They were very friendly and welcoming. Once I started to look around I noticed the looks on the faces of people walking by and I couldn't help furtively snapping pics of their expressions. The best part was that Pittsburgh Pride, an Adam Lambert concert, and the Arts Festival were all going on at the same time so for us to be the most shocking thing these people had seen all day was awesome.

About an hour after the specified 'start' time everyone had finally arrived and was inebriated enough to begin. We had a 'circle' to start off where the 'new boots' were made to stand apart and introduce themselves while the members yelled things at us. The course markings were also explained.

 Back checks, false path, arrows, and Beer nears!

 

circle

 

As soon as everyone had some understanding of what we were up to it was time to run. We headed right down the middle of the road, stopped traffic and crossed into a parking lot where I followed my first false trail. I got to jump some concrete jersey barriers and run across a field to catch up to my husband with the lead group.

 

 

We were up and down steps, around fountains, and in and out of alleys before we finally ended up at the first beer stop, a tiny bar that didn't even have a sign right next to the stage where Adam Lambert was doing his sound check for the finale of the Pride Parade!

 

 

I grabbed a drink and hung out watching the sound check and talking to some of the members. I met many runners with crazy names such as Sock Puppet, Spermit, Betty Crockashit, Dinosoreass, and Donkey Ho Te. I've never met such crazy adults in my life! I totally fit right in!

 

Beer Stop #1

 

After about a half hour we headed out again. Through tunnels, over fences, and through fields. People were clapping and cheering as the herd of 60-ish runners in red dresses ran through. I kept waiting for the police milling around to start grabbing us and writing citations but they seemed more amused than anything. And no one ever did answer my question about who carries the bail money...

 

 

The second beer stop was the Tilted Kilt and we spent quite a long time there eating fries and mozzarella sticks and drinking. We overtook most of the patio and the back room and I guess we scared off a birthday party because they left their signs behind. 'Look Who's Old', 'Happy Birthday', and '65' were all conveniently already stapled to sticks. So instead of pace signs we now had birthday signs as we headed out for beer stop 3.

 

 

 

The third beer stop ended up being someone's apartment. We congregated outside and a folding table and a keg were brought out. There were also chips, cookies, and water. Unfortunately it was getting rather late and we needed to pick up our kids soon. So Shane and I missed out on the rest of the hash and headed back to our car.

 

Wonder (Woman) Unders?

 

Overall, I would say this was an awesome experience. Next time I get the opportunity I will know to leave Shane at home with the kids (he wasn't really into running around downtown in a dress and bar hopping) so I can stay for the whole time. I will also know better than to stick with the lead group. I ended up with 6.75 miles during what was supposed to be a 4-5 mile run thanks to following every false trail and check. (Not that I minded!) Finally, I will know to carry cash and my ID. I only had one beer and spent the rest of the time drinking pop and water. The one waitress even tried to card me for a Pepsi!

 

So, if you've ever thought about going to a hash or if drinking and running sound like the perfect day to you then I highly recommend looking up your local chapter and going all in! Just don't wear new shoes for your first hash... take my word on it.