WEIGHT for me!

My weekly weigh-in was yesterday at the gym.  Pulling no punches here, it was a roller coaster week. I let stress get the better of me on Wednesday, resulting in a major food splurge.  On Thursday, my hubby returned from his work trip and we went out for dinner.  I ordered from the Guiltless Grill, but it was still a higher calorie dinner than I've been used to lately.  Then Friday, we ordered pizza from my favorite place (Monical's), but I held myself to only 2 small pieces.  A little struggle on the food side...

Thankfully, it was a strong week on the workouts.  I ran 33 miles, swam twice for 80 minutes, completed 1 Spinning class and 38 miles on the bike, several DVDs including yoga and abs, and 2 strength workouts.  After a last-chance workout Monday morning, the scale was nice to me...

-2.5 lbs this week!  

My 4 week total for the Weight Loss Challenge is now -17.6 lbs or -9.7%.


I'm not defined by the number that appears on the scale.  However, over the past several years, I have learned one thing... my running speed has a direct correlation to that number.  Research has shown that, on average, runners get two seconds per mile faster for every pound they lose.  Of course, this is not all inclusive, but all other measurables the same (training, health, race conditions), I believe it to be pretty accurate.  At least for me.  Last spring, I was at my lowest running weight and all my current PR's are from that time frame. This past summer, I got lazy on the food and gained 10-15 lbs back, despite running 40+ miles each week training for a marathon.  The extra weight resulted in disappointing times at the finish line last fall.

Source

As the weight drops off in recent weeks, I'm clocking improved paces - with the same exertion level.  It's exciting to see what each run will bring.  It also keeps my will power strong at the dinner table.  I'm so determined to PR in both the Half and Full Marathon events this spring. To reach those lofty goals, I know that the work I do in the kitchen is just as important as the work on the track.

Do you run to lose weight? or lose weight to run faster?

Right now, I'm pretty focused on the latter.

Losing weight may not be the option for everyone, especially if you're BMI is already in the low 20's. My BMI still classifies me as obese (what the?!), so I have a long way to go yet. What's your ideal running weight? Check out this good article from Runner's World here for more information.

Everything Just CLICKed ~Giveaway~

Let me apologize in advance.  I'm writing under the influence... the endorphins are jumping around like crazy in my body.  I can't stop smiling.  Yup, a total runner's high.  I just finished my weekly long run and am so darn pleased with how it unfolded.

As I dropped the girls off at the babysitter, I told them "Mommy's gonna have a great run today.  I can just feel it." The temps were in the mid 30's, beautiful blue skies and a sun so bright and warm.  I was ready and rearing to go this morning... that's what happens when you actually adhere to a rest day.

With only two weeks to go before the Myrtle Beach Half Marathon, I needed a confidence run.  Due to my foot injury in late November, my training got a late start for this race. However, in the last month, I've felt strong legs and speed coming back. Now it was time to put it all together on a long run.

My first mile at 10:15 was good for a warmup.  Then I gradually took the pace down for the remaining miles: 9:55, 9:45, 9:40, 9:19, 9:23, 9:23, 9:49, 9:09, 9:24, 6:54. I've been able to hold these paces on training runs when the distance was 5-6 miles, but my average pace has never dipped into the 9's once I got over 10 miles.  Best of all, it felt good but not overly difficult.  I'm confident in a race that I can dial it in even more.  Today's long run just CLICKED... exactly what I needed going into the taper for the Myrtle Beach Half.

TODAY'S STATS:
10.77 miles in 1:42:57 (9:33 avg pace)

After every long run, I immediately get protein into my body to help my muscles recover more quickly. Today I tried something new... CLICK!  CLICK is espresso protein drink - powder that you mix with water.  It is available in two flavors: Mocha and Vanilla Latte. As a new innovative drink, CLICK is the first to combine gourmet coffee, protein and decadent taste into one healthy drink that boosts energy and curbs appetite so active people (like us!) can keep click'n throughout the day.

Anyone that knows me well knows two things about me...

I love chocolate.

I love coffee.

And now I can honestly say, I LOVE Click!!

The drink was easy to mix up in the hand shaker that CLICK provided.  Unlike protein powders I've tried before, there was no clumping and it was ready to drink in about 30 seconds.

The rich flavor of CLICK reminded me of those super expensive coffee-house drinks.  I love the iced mocha drinks, but gave them up after discovering they were 300+ calories. CLICK is a perfect alternative to those fancy drinks - but only 120 calories. In fact, as I sipped my Mocha CLICK, I went back to study  the label... something this tasty and rich in flavor can't only be 120 calories?  It simply tastes like more.

Not only is CLICK low in calories, but it also contains 15 grams of protein and 23 vitamins and minerals.  With a double-shot of expresso in each serving, it also provides a nice boost of energy.  Not only will I continue to use CLICK as a post-run drink, but I also envision it as a great afternoon treat (when I normally go searching the house for chocolate!).

I drank CLICK cold on ice, but it can also be served up hot like a true coffee.  The CLICK website also has neat recipes here to "spice" up the drink even more... Mocha Pumpkin Spice anyone?

CLICK gets a THUMBS-UP from me!

Wanna CLICK?

• Click here for a great sample offer:  Buy 1 sample pack, Get 1 FREE!

• There is also a great Valentine's special here, where you get a free pink tumbler and free shipping with each canister purchase.

Click was also generous enough to provide a 

Deluxe CLICK Start Pack 

for one lucky reader of Run with Jess!

Enter today to win the Deluxe CLICK Start Pack.  

I'm using Rafflecopter below to run this giveaway sweepstakes.  

Good Luck!  Winner will be announced Feb. 14.

Saturday Musings

I just realized that the reward dollars I earn with my Old Navy credit card can ALSO be used at Athleta!! Ever since Athleta rolled with their new Power to the She campaign, this advertisement has caught my eye... for that fun looking skirt.  Luckily, I had enough reward points saved up to make that cutie free!  Score!

Yesterday was an at-home workout.  I started off with the Biggest Loser Weight Loss Yoga DVD, followed by P90X Ab Ripper.  Have you ever done P90X?  My husband bought the entire program several years ago and I've dabbled around with it a little bit. The Ab Ripper is by far my favorite... 15 minutes of pure hell on your abs (and surprisingly your quads too!).  Try it out on Youtube: Part 1 and Part 2.

After the yoga and ab DVDs, I created my own circuit.  I wanted something that was high intensity, but quick and simple that I can work it at the park while the kids are on the playground. (This spring-like weather in Feb has me daydreaming of park playdates already!)  I quickly found myself sweating and out of breathe. Twice through and I was spent for the morning.  Give a try and let me know what you think!

My husband is finally home again (after a 2 week work trip), so I was laced up and waiting on the porch when he returned from work yesterday.  It was another warm day and I was anxious to get a run in before dark.  With my next half marathon just two weeks away, I'm kinda giddy with the paces that have come naturally in recent runs. My 5-6 mile runs have consistently been in the mid-9 range, which has never been my comfort zone.  It's got me thinking, "What's possible in a race with the adrenaline pumping??"  Especially Myrtle Beach, which is probably the flattest 13.1 I'll ever run.

What's your favorite brand name of running skirts?

Have you ever worked out with Tony Horton and the P90X series?  

Do you do circuit workouts or just run?

3TT: What Moves You?

~ ONE ~

I had a rough day (emotionally) yesterday, so this morning speed intervals got me moving!  I'm never eager to do intervals, but today I had some aggression to work off.  Little Girl has the sickies today, so the gym was out.  Thankfully, I have that shiny new treadmill in the basement.  And Little Girl was completely happy to curl up on the couch with her blankie while I pounded out miles for an hour.  Here's what my interval workout looked like today...

Find the paces that are right for you at www.mcmillanrunning.com.  Just enter a recent 5K time

and use the training paces for speed workouts that the calculator tool provides.

My paces above are based on a 27:00 5K.

~ TWO ~

The Chicago Marathon (Oct. 7) opened for registration yesterday, and since I live in Illinois, it was all the news amongst my runner friends.  I did not sign up - and probably never will for that particular event.  While I looooove the city of Chicago, I'm not a fan of the enormous races.  The Chicago Rock 'n Roll left a bad taste in my mouth (race congestion the entire 13.1 and the mass of spectators crowding the course).  I haven't narrowed down my 'A' race for the fall yet, but all the Chicago rage yesterday got me thinking... What moves me to pick one race over the other?  How about you?

~ THREE ~

The final thing that has me moving is STRENGTH TRAINING.  Let me tell you, I hate strength training.  I find it utterly boring.  When I workout, I like to move and move quickly.  But after a long talk with my personal trainer last month (evaluating my BMI), he's convinced me to add strength training back into my routine to make me a stronger runner.  I am humbly obliging.  Tuesday I did some static work with kettlebells and tonight I hope to check out a new circuit class at my gym.  Wish me luck!

Do you strength train? If so, what's your favorite move?

WIAW - Endulgences!

My Facebook followers get a daily dose of "what I eat" since I started photo food journaling in January.  See the full photo album here.  In an attempt not to be redundant, I've skipped a couple What I Ate Wednesdays (WIAW).  Upon your request, I bring it back to share my homemade pizza recipe with you!  Enjoy!

{breakfast}

Coffee and oatmeal with extra raisins, strawberries and walnuts. 

High protein and carbs to fuel a morning swim & spin workout.

225 calories

{lunch}

Tuna wrap with 1/2 apple and veggie straws

355 calories

{afternoon snack}

coffee and a Skinny Cow chocolate bar - 115 calories

{dinner}

Homemade pizza with a salad - 380 calories

{evening snack}

Not pictured: a Fudgsicle sugar-free bar. 40 calories

Daily Total: 1115 calories

One of the hardest parts of dieting for me is missing out on Friday Night Pizza, kind of a tradition in our house. A couple weeks ago, I decided to create my own, as low-cal as I could go.  I've made it three times since - it's that good.  Plus it's a fun activity for the kids to get in the kitchen and create our dinner together.  My kids love to cook with me.
THIN-CRUST PIZZA BY JESSINGREDIENTSFlatout Flatbread (Multi-grain w/Flax)Ragu Pizza Sauce (Homemade style)Finely shredded Mozzarella CheeseHormel Turkey PepperoniChopped Red OnionDiced Fresh Roma TomatoFresh Spinach Leaves
• Preheat oven to 425˚.  Line a cookie sheet with tin foil (helps make the crust crispy).• Spread 1/4 cup pizza sauce onto flatbread.  • Measure out 1/3 cup mozzarella cheese. Sprinkle half of it onto of sauce.• Top the pizza with 9 slices of turkey pepperoni, a heaping tablespoon of red onion, a handful of diced tomato, and a healthy handful of spinach leaves (I rip them up into smaller pieces).• Finally top with the remaining mozzarella cheese.  

I let the kids use regular pepperoni and more cheese.
In this one, it looks like I sprinkled on a little cheddar too.

• Bake in oven at 425˚ for about 10 minutes.  Keep an eye on it - I usually don't time it, just pull it out when the sides are crispy and top starts to golden.

• Cool, cut and serve with the side dish of your choice.  I picked a nice salad, while the girls went with oranges and applesauce.

The pizza alone (as measured by the recipe above) is only 260 calories.  Seriously, the WHOLE pizza!  I could live on this!  The salad and dressing added on another 100 calories.
Let me know if you give it a try, your thoughts and any improvisions you make!  Bon Appetite!

Blessings and Trials

BLESSING: It reached 60 degrees here in Illinois today... on January 31. This weather is freakin' unbelievable.  Who knew if I decorated my blog with seasonal snowflakes, it would be the mildest winter in history?!
TRIAL:  The wind just won't ease up.  I live near the airport, so we feel every ounce of the windy blasts as they pick up speed across the flat runways.  Our street is like a wind tunnel.

BLESSING: I ran today! 5.6 miles. I never ever take this for granted.
TRIAL:  Did I mention the wind?  Yeah, I can handle that.  But my hamstring muscles were still sore this morning. It took me 14 minutes to complete my first mile.  No joke.  Once I started running, I felt a popping sensation, particularly in my right hamstring.  So I stopped, stretched, and walked it out. I debated turning around... and then it gradually grew numb loosened up.  I iced the hammies as soon as I finished my run. It's feeling much better this afternoon, so maybe the run helped?

BLESSING:  I can feel the quickness of weight loss.  With 15 lbs off my frame since Jan. 9, I'm running at a quicker pace (without dying).  It feels good... and that makes my runs happy.
TRIAL:  I'm still fighting to eat the right foods.  It's a double edge sword: eating to fuel my workouts AND to lose weight.  You gotta know when to eat 'em (CARBS!) and know when to walk away...

BLESSING: I got mail!!  I arrived back from my run just in time to meet my UPS man.  He had a Saucony box for me.  I'm so nervous getting new shoes - especially when I switch brands.  I've run exclusively in Asics for over a year now - but these Saucony ProGrid 5's fit like a glove!  Review to come once I give them a test run...
TRIAL: Hmmm, how to explain to my husband that I NEEDED another pair of running shoes.

Little Girl and I went shopping today to get my -15 lb Reward... TaDa!

Guess what I'll be doing during Biggest Loser tonight?

January Challenges Recap

Like most people, I set myself lofty goals as the calendar flipped to January.  Make no mistake - I love blogger fitness challenges and virtual races, but I need to evaluate and select wisely.  Does this help me stay on track to reach my 2012 Goals?  Keeping focused on own personal goals is tough for me as I tend to get caught up in the excitement/persuasion of others.  During the month of January, I decided to participate in the following two challenges...

New 2 U Cross Training Challenge

hosted by (Just) Trying is for Little Girls

This challenge is a simple nudge outside my comfort zone of running... and try one new cross training activity each month of the year.  I am all about new experiences!  It keeps fitness fresh for me.  I find the more I cross train, the more I enjoy running days AND the less I get injured from overtraining. Total WIN all the way around.  Since one of my 2012 Goals is to complete my first triathlon, the selection of my first "new to me" cross train was easy... SWIMMING!

I wasted no time taking the plunge with my first pool date on January 2.  My goal was to swim at least two times each week as part of a brick-style workout (coupled with biking or running). During the last month, I completed 10 pool workouts.
Here's what I've learned...

• Swimming is hard!  Unlike running, there is much more coordination needed amongst the body parts - arm strokes, hip position, kicking and then breathing. Oh-the breathing!! The basic movements of running are natural for humans, right?  It was quite clear with swimming that I was not a natural-born fish.
• I had to think back to the beginning days of my running.  I didn't run a 5K overnight (took me months to work up to that!). The same holds true with swimming. I started with one simple lap of freestyle strokes.  I alternated with a lap of water jogging for recovery (I was literally panting after one lap of swimming!). The second week, I built up to a 2-1 ratio.  Now in my fourth week, I'm doing 3 laps of freestyle to 1 lap of board kicking where I practice proper breathing technique.  I can now easily finish 1500 yds in 40 minutes.
• Swim caps are not only awesome, but much needed when you have long hair.  I tied my long locks back in a tight bun to swim, but it still came loose. I can't tell you how difficult it is to detangle swim hair!  Finally I bought myself a swim cap and the hair problem is solved.
• Swimmers are not nearly as friendly as runners.  Just sayin'... it was a frigid welcome to the pool by the other regular swimmers.  Even after a month, only one guy has warmed up enough to say hello. Weird.
• Swimming rocks the side muscles of your core!  I felt it instantly after the first workout. I will continue swimming in my regular fitness routine because I think it's made a huge difference in my cardiovascular ability and overall toning of my "non-running" muscles.

Food Journal Challenge

hosted by Run to the Finish

Another one of my 2012 Goals is to lose weight, specifically 30 pounds before summer.  If you've been following me for even a little while, you know my failure is not in the exercise arena.  My weakness is food.  This Food Journal Challenge was just what I needed to start the year. Luckily the challenge perimeters were pretty flexible, because I fumbled around before finally finding what worked for me...

• First I bought a little notebook, eager to jot down everything I ate and journal my "food feelings" for the day.  I did well with that the first week and then it slowly fizzled (lost in the pile of homework, bills and mail on the kitchen counter).
• As I struggled to keep up the notebook, I started taking photographs of my meals.  Initially, the photos were just a visual reminder of what I ate... so that I could catch-up on my journal.  What I learned quickly was that I had a really hard time taking a picture of a pile of chocolate chips (the only chocolate I could find in the house!) or a greasy plate of pizza. I also couldn't take seconds... I mean seriously, two pictures for one meal!?!?  Then I began sharing my photos in a Facebook album {here}.  Now I felt an urge to make the plates "look pretty and colorful".  It also held me a bit more accountable.
• Lastly, I logged back into My Fitness Pal.  I used this website (and now iPhone app) several years back when I started my weight loss journey. It's so easy to use (and free!) to track your daily intake and calories.  It forces me to measure out my food portions.  Like so many Americans, my portions were too big.  In fact, I quit using the 11" dinner plates (except for salads).  My dinners are now served on the smaller 8" plates.

Do these monthly challenges make a difference?  I'll let you decide. This morning was my official Week 3 Weigh-In for the 55-Day Weight Loss Challenge at my health club.  So excited with my results this week...

-5.1 lbs this week!

Brings my total to -15.1 lbs for the three week period.

My team in general is doing very well.  The five of us Sole Sisters have lost 51.8 lbs as a group!

Long Run Sunday

I wish I could say my long run today was all awesomeness, but it didn't quite fill the bill.  The morning started off fun with a large group of Sole Sisters (and one Mister Sister) showing up to begin the run.  As soon as I stepped out of the car, I realized it was much windier than I had thought.  I later checked... 17mph winds out of the northwest. We got a little relief from some tree cover, but it was a tough run for me to enjoy today.

We received a couple inches of snow yesterday, so the trail conditions were questionable. We found a real mixture on the run - some places were completely clear, other spots of black ice and crusty snow.  Normally this doesn't bother me too much, but I made a bad rest-day decision yesterday.  I pulled out a new DVD Saturday afternoon. It was a core workout, so that shouldn't mess with my legs, right?  Ummm, yeah, I got two words for you... Weighted Deadlifts.  OMG!  My hamstrings were so sore getting out of bed this morning!  And on the run, I found out quickly how much one uses hamstring muscles (a lot!) for balance on snow and slippery spots.  No matter how much I warmed up and stretched, there was no pleasing my sore hammies.  As I type away now, I have them resting on ice packs.  Mistake I won't make again... I know better.

The last four miles (with the wind at our back) was the best part.  I had questioned myself the whole run and now we were on the home stretch.  I was so lucky to have my friend Patty with me for the long haul. Otherwise, I'm not sure if I would have pushed myself through the full mileage.  Today was my longest run of the year so far, putting me at 36 miles for the week!

Today's run stats

15.27 miles in 2:43

Once I picked up the kids, I was freezing and anxious to jump in a hot shower.  I haven't been able to talk myself into a post-run ice bath this time of year... yet.  Instead, I'll foam roll and do a 20 minutes of yoga this evening.  For now, I get to relax and warm up with a hot beverage with my two biggest cheerleaders...

Happy Sunday y'all!  Hope it's a great day!

No Excuses Mommy!

My Fit Fluential supporters tell me VLOG (video instead of writing) is the new craze.  So here is my first stab at a vlog...

Today's Topic

No Excuses: Run Mommy Run!

~ how to run with your kids in tow ~

I'd really love your feedback.
Do you enjoy VLOGs or do you prefer reading?

I of course find it slightly annoying to listen to myself talk... Is that normal?

Tread This!

I just found out yesterday that our health club had a new offering called Treading.  Offered four times a week, there is a maximum of only 4 people per session.  One personal trainer + four bodies + four treadmills = Treading.  I was told it was like Spinning but on a treadmill... you know, hills and intervals.  Hmmm, sounds like something right up my alley. So I signed myself right up!

By evening, I was a little anxious just thinking about it. It's hard enough for me to do intervals and hills on my own... could I survive someone else's direction?  I envisioned a trainer hanging overtop of my treadmill, pushing the buttons faster... and faster... and higher... and faster.  I've always dreamed of a training session Jillian Michaels style, but now I was starting to make myself nervous.

 Stop touching the treadmill buttons Jillian!

Run Faster Jess!

As Little Girl and I drove to the gym this morning, I still had some butterflies in my stomach - more out of the unknown, not knowing what to expect from this new Treading class.  Aw-man, it felt like race morning or something!  Geesh!  I just hoped there would be someone slower than me in the group.  As soon as we walked in the door, I saw Trainer Amy.  She greeted me with, "Good, you're here. It's just you and me today."  Oh-great... now she could focus solely on me.  I tried to quickly turn this around in my head... I'm getting an hour of personal training - on running intervals, where I need it the most.  Did I mention this was FREE?

She started me off with a slow walk to warmup.  We chatted away... Trainer Amy had just run her first half marathon last fall.  Slowly, we picked up the pace to a fast walk.  Then added in hills... built up to a 15% incline and then backdown (several times), but never dipping below 3%.  My calves were working hard on the hills, but I was still comfortable.  She asked how I was feeling, to which I always responded "Just fine!"  She laughed and said, "Yeah, I haven't had anyone quite this talkative, smiling and laughing during these workouts... We better amp this up."  And then Trainer Amy pulled out the big guns.  When I wasn't climbing a monster hill, she had me running fast.  Yeah, she totally pulled a Jillian - reaching over, pushing the buttons, saying I can go faster... and of course, I obliged.

We did a full 50 minutes before Trainer Amy led me into a cooldown and stretching.  I was sweating and felt it was a good workout.  Although to be honest, I could have gone longer.  Shorter warmup and more of the meat in the middle would have been ideal.  She knew that too.  Amy's parting words were "Next time, I can go harder on you."  

My legs were feeling pretty good yet, so I jumped back on the treadmill and did a little 2-mile progression run.  After running all those hills with Amy, a 0% incline felt easy... So I started at a 9:30 pace and kept adding speed every 1/4 mile.  It's what I like to call my "Dream Run"... envisioning my next finish line (Myrtle Beach!!) and race to beat the clock.  Finally... I was exhausted.

Have you ever done a trainer-led treadmill session?

Or any kind of workout with a personal trainer?