WIAW and recovery talk

So thought I would particpate this week.

 Firstly I have to recap on my awesome 10 mile run that I had on Monday. I felt so good all the way through it.

Summary

Distance:	10.00 mi
Time:	1:29:57
Avg Pace:	8:57 min/mi
Elevation Gain:	161 ft
Calories:	711 C

Sorry about the calorie info!! Comes with the summary on my Garmin. I was most pleased because the week before I did the same run my pace was 9.25. I really want to do the half in less than 2 hours. 

I also have decided that I really need to try and gain some weight, when I saw my dietician she said if it has stayed the same or hasn't increased to add in an extra 150, I didn't manage it the past two days but from today I am making the effort!! I came back from my run this morning, and had the worst pain in my hip and know if I want to take the running and cycling seriously I need to gain some and to try and get my periods back as the lack of oestrogen is bad news when it comes to injuries. I really want to properly recover if I am ever to be a good occupational therapist. I am not saying it will dissapear overnight or if it will ever truly go. But I can try though? Had an appointment with my therapist today and we spoke about how I am very much all or nothing which is a common trait seen in anorexia, when I cycle I don't just go for 5 miles I do 60 mile rides, I don't just run a few streets I train for half marathons, when I was very ill I didn't just lose a bit of weight but a lot. I am very determined and in the past this has been unhealthy but now I can turn it around and be determined to succeed. 

So after than rant... onto to what I ate yesterday!!! Which was actually a rest day for me, it was hard but I saw through it okay. I spent most of the afternoon cooking a traditional french dish, a bean cassoulet. I will upload the recipe tomorrow. 

Breakfast:

Oats with strawberries and strawberry flavoured protein powder

Lunch

I bought an onion squash from a local organic veg market, and it was so tiny and cute!!

I put some cottage cheese in it and roasted it with some more veggies and fish. This was consumed with my adorable cat Ruby!!! Who yes shared some fish with me!!

I snacked on some fruit in the afternoon whilst I was cooking dinner:

Basically underneath the crumb topping of wholemeal bread and some chopped nuts is butternut squash, butter beans, and kidney beans with plenty of herbs. It was so good and I shared it with my boyfriend who loved it!!! I also was able to freeze some. 

Whats your favourite way to eat beans? I love them in stews and casseroles. 

How do you spend your rest days? 

Are you an all or nothing person? 

training recap and job

The running training is going well, although I am thinking tomorrow will be a rest day. My schedule for this week is:

Monday: Long Run-10 mile run @ 10.32

Tuesday: Rest day

Wednesday: Easy Cycle- 30 mile cycle ride

Thursday: Tempo Run- 6miles (4 miles @9.02)

Friday- Cycle ride and short 3 mile easy run

Saturday- Speed Work- 7 miles (3x 1600 @8.27 w/800 jogs)

Sunday-Rest day

So I have included some cross training of cycling. I do love cycling as well, and after I have completed the half marathon I am going to be training for 100k cycle ride around Dartmoor with my boyfriend.

Today is my long run, and have had my pre run fuel of oats, banana, greek yogurt and some flax seeds. I am also trying a energy gel whilst on my run.

Update on the Job


I didn't get the job that I had applied for as it went to people with more experience. I was very disappointed as the interview did go quite well and got quite positive vibes from the interviewers. But with every cloud their is always a silver lining, the nurse recommended me to the NHS bank where you get to work in different wards and they give you training. So I have spent the weekend emailing someone and arranging for me t start I have to wait for the CRB and references to come back before I can start so will be a few weeks at least. But I am really happy and can't wait to start. You don't know how much I detest my current job, I just want to be doing something that is caring their really is no job satisfication in pulling pints!!

half marathon training plan

Well I do think 2012 is looking up to be a good year. My half marathon training is going well. I spent some time on the runners world website, and found this great tool that will give you a unique training plan that is suited to your ability and goals. You enter your details about your last race time, how long you currently train for, how hard you want to train and how long you have to train for and it gives you training plan. Mine came out like this TRAINING PLAN. 

Yesterday was my 10 mile run, I was feeling quite good up to mile 4. I think I maybe started out too soon as looking at my garmin my pace started to slow down

10 mile run by sarah_1986@hotmail.co.uk at Garmin Connect - Details

and towards mile 8 started to get some hip pain. But overall I was pleased with it, my average pace was 9.25 per min/mile I've been trying out some different things to munch on the go. Yesterday was some jelly belly sports beans. 

Only trouble was as my hands were quite cold was difficult to nibble on the go so today I have brought some gels to try as they will be easier to take on the go. 

When I came back from the run I was more than ready for some recovery food after quickly downing a recovery shake my appetite was about. My dietician recommended some eggs to me as she said they are one of the best complete source of proteins. I love my dietician she has known me for nearly 6 years!! and has seen me in the very dark stages of anorexia where my diet consisted of lettuce leaves and some tuna. I hated her when I first met her, but it was the ed side of me that hated her as I was in patient and no choice but to eat the food. Gradually over the years and through wanting to recover she has been really helpful. She really gets anorexia and never patronises and finds was for me to slowly introduce foods back through working at my pace. 

Poached egg with baked beans, wholegrain rye bread with some light cream cheese and mushrooms!!!

This was actually  really quick meal I have a microwavable egg poacher (yep lazy I know;) 

Today was an important day for me. After a 3 mile recovery run I turned from a runner

Oh how fetching running gear is!!!!

Into a smart lady!!!

I had a interview for a healthcare assistant job at my local hospital. I think the interview went quite well, tbh I was even proud of myself for getting the interview as the last time I applied I didn't even get that far. I will hear on Friday, the 13th of all dates!!! Let's hope its good news.

So runners what is your ideal snack to eat mid run?? Favourite recovery meal?