OK I should go to sleep but thought I should do a quickie blog post on what to eat before running a half marathon or marathon! So here’s basically what I did:
1 week before:
It’s carb loading time! Make 50-60% of your meal carbs. But not refined carbs of course. This period is used to stock up your energy stores TO THE MAX! I like whole grains, fresh fruits and veggies with carbs. You don’t have to eat pasta like a mad woman. But it’s ok if you do. Also, drink lots of fluids. Stay hydrated.
My fave carbalicious foods are oatmeal, sweet potatoes, bananas and ezekiel bread. Love bananas with peanut butter on ezekiel toast! Mmmm. Steamed sweet potatoes are also the best with some plain greek yogurt and salsa on top.
A couple days before:
Start hydrating like super crazy! Well, I mean you should have been already, but if you haven’t, now’s the time to really get those fluids in your system. Try not to drink alcohol because it dehydrates you. Also avoid high fiber foods or dairy items that may give you an upset stomach or extreme bloating for race day. Stick with foods you know that can make you feel good.
1 day before:
By this time, your glycogen stores should be in good shape! Lots of high quality carbs all ready to be burned on race day. My last meal is not too heavy but includes lots of carbs and very little fat. Of course no alchohol and get to bed early.
Good night! Nike Women’s Half Marathon tomorrow.
I just finished my second half marathon! Can you believe the first one I did was just about a month ago at Disney? Ridiculous. Thanks to my sister for forcing me to run these :P
The Nike Women's Marathon was gorgeous. Running San Francisco just as the sun is rising, alongside 22,000 other people is really something to experience. Sure the $130-$150 entry fee is steep but it is worth it. Not only did the proceeds go to support the Leukemia and Lymphoma Society, but Nike has to pay to close down the streets, get sponsors, food, prizes, and create a whole event out of this - and you know what, they did a great job.
Now let's talk about the course! Jackelyn ran this one last year and she told me there was just one big hill around mile 5 or 6 but the rest was pretty much easy. So I wasn't scared. I'll gladly accept some glute action. But I think she forgot to mention the 7 OTHER hills. I kept running and the elevation kept getting HIGHER and HIGHER! The hills steeper and steeer it seemed! Sometimes I wanted to die, but I kept going. There was a sign someone was holding that said:
"When your legs get tired, you must run with your heart."
It actually helped set the tone for most of the race.
We got to run past the Embarcadero, Fisherman's Wharf, Pier 39, Golden Gate bridge, through the Presidio, around some beautiful houses, the Golden Gate Park, and we ended at Ocean Beach. The run was spectacular. My sis and I stayed next to each other the whole time and actually improved our time from the Disney race. At Disneyland, we got 2 hours 22 min on a completely flat course. Today's race was finished in 2 hours 19 min with a bajillion hills! I was very happy! Plus I didn't cramp up AT ALL in my calves at the end. Must have done something right!
At the finish line, all runners are gifted with a Tiffany's necklace handed to us by San Francisco firemen in tuxedos.
Untying my pretty blue box to see what the necklace looks like!
Oohhh! A pretty blue ouch!
"I RUN TO BE"
How pretty is that? And it's sterling silver! A lot more wearable than a bling-blingin' medal!
Nike continued to pamper the runners by having us take pics with the firemen sweeping us off our tired feet. Afterwards, we proceeded to get full body massages that lasted 15-20 minutes, sponsored by Kaiser. That was probably my fave part of the whole thing :P
After we refueled and met up with friends, I was super pooped. I wanted to crash. But when I got home, I was met with the cutest letter from an SF fan that seriously MADE MY DAY:
"Hi Cassey! OMG, we saw you today! So we went took the kids to swim lessons down the Presidio and what a nightmare with the traffic. While coming home towards the Sunset, we where trying to take a detour to avoid it all so we made that turn on 36th Ave ~130pm and LO AND BEHOLD... I saw that purple jacket and took a double take and I'm like that's Cassey! And that's Jackelyn! Kids in the back cracking up... my daughter busts out "make it burn" you know, the way you say it. We went around the block and sure enough it was you. Recognized those shoes too, haha! Wanted to jump out and say Hi but it was like "uh, she's with her family" and wondered if that was your mom and dad. So we passed but maybe we should've :)...My daughter wrote you a note too - see attached!"
To Madison: AWWWW!!!!!! Madison!!!!! You should have come by to say hi!!!! I love your flower, your hearts, and your sun dude with his awesome sunglasses! I hope we can meet for real one day. Tell your mommy to take you to our POP Pilates meet up - I want to give you a big hug for drawing this for me. I really love it. Thank you Madison :)
Isn't that cute??!
I ran the SF Urbanathlon with Sarah yesterday in a relay team. It was my first time doing this type of race where you not only have to run, but you have to conquer obstacles along the way. I was given the first leg which was 4.3 miles, had steep hills, and some police barride jumping and stutter stepping through tires involved.
I'll recap more on the actual experience later, with pictures and everything, but today I want to talk to you about pushing yourself to your limits.
Yesterday was tough. The race started pretty much immediately with us Urbanathletes running up Telegraph hill all the way to Coit Tower. Now, let me tell you...it wasn't just a hill, it was like SEVEN SUPER STEEP HILLS on a hill. OMG. I kid you not when I say I was probably running up a crazy steep incline for like 20 minutes straight.
My only goal when entering the race (courtesy of Sarah inviting me) was to NOT STOP RUNNING. That was my goal for my first Disney Half Marathon in September and my Nike Women's Half in October. But as soon as I got halfway up my first hill I had a thought of stopping to walk. San Fran hills are BRUTAL. There were people around me who had already stopped to walk. My legs were burning and my quads were on fire. It looked so tempting...It was so easy to just say "hey take it easy". I fought with myself for about 6 seconds and decided "no, let's just finish your first hill at least." So I kept moving.
The hills kept coming at me...steeper and steeper every time! In order to even stay upright and moving, I was basically leaning forward like MJ in Smooth Criminal...
...while running!!! No iPods were allowed either in the race so all I could hear was my heavy breathing and everyone else's panting and grunts. Not exactly the most motivating sounds in the world.
I kept going and going, even though my strides started getting smaller and smaller. I told myself, conquer this battle one moment at a time. Keep breathing, inhale through the nose and out through the mouth. Instead of looking at the top of the hills each time, I looked at the ground in front of me and took it step by step. I knew I had reached the top once my quads began to feel relief.
I repeated this process over and over for every hill. I kept telling myself - you will not stop. This is only one race. One day. When will you ever do this again? If I am gonna torture myself, I'm gonna torture it good. I'm gonna fight through the pain. I bit my tongue and maybe even swore a little under my breath to get myself through!
I told myself that this was an awesome workout. I would not let me fail me in my one and only goal of NOT STOPPING. There was a burning desire inside of me to stick to my goal. There was no way anyone or anything would get in my way...I was gonna keep moving as much as it pained me.
I concentrated hard. I always tell my students that the mind is more powerful than the muscle and that you can do anything you want as long as you tell yourself you can. So, I kept encouraging my muscles that they could do this. That they were strong. I even picked up a little pace when I did this. Motivating yourself to drive hard is what makes you succeed. And I'm talking all aspects of life too.
So before I knew it...I was on top of Coit tower looking down at the bay and the beautiful city of San Francisco through the lush pine trees. It was a glorious feeling of sweaty pride. Lasted 2 seconds as I drank my water cup up there. Then I was off again. Flying down hill. Fun times ahead...
I hope that gave you a little insight into what goes in my head when I am about to quit and how I keep myself motivated. You really have to focus on your end goal...know it, want it, believe it, and if you desire it badly enough, you will do everything you can to get there. I promise. Be strong and know what you want. And DO NOT let anything get in your way.
I did the routine above yesterday as my cardio and butt building routine. My bikini coach is still trying to understand my strength and speeds so we gave this a test. It was cool, different, and I was able to last the whole 45 min! Usually when I am on the treadmill, I do intervals so like at 10mph, I'll go 30 sec run, 30 sec hop off for like 20 to 30 min. Sometimes I'll do 9mph 1 min on and 1 min off. I don't think I could last doing those intervals for 45 min but this was manageable. Next time I do this, I am going to increase the speeds a bit more because I know I can handle it. It will be tough, but by the time week 15 rolls around, I want to see progress in my speed and endurance, not just my body.
I encourage you to print this out and give it a try. I will continue posting workouts and new things that I do so you can stay fresh and inspired. What I love about training for bikini comps is that I get to learn. Yeah, hiring a coach is expensive but I know that I can earn so much from the experience and it means so much more when I can share with all of you POPsters too. So in the long haul, it is definitely worth it!
I am also in the process of developing my bikini meal plan. I decided that instead of writing down what I eat every day and then calculating it up every night, I should just plan a week and stick with it. For me, that is easier. And why don't I use an app like MyNetDiary or MyFitnessPal? You know, somehow I feel like writing it down is much quicker and easier for me. So now that I've kept about a week's worth of food journaled meals, I can go and make a meal plan for myself.
What I am thinking is that my meals will stay pretty much the same throughout the next few weeks. I will eventually be cutting out protein shakes and fruits towards the end - but I'll let you know when that happens. Right now, it is okay! Thank goodness. Me likes me fruits. Yesh please.
Yeah and if I ever come up with a new replacement type of meal to the plan, I'll let you know through the blog and instagram. I plan on eating 5-6x a day about 300-340cals ish per meal and drinking about 1.5 gallons a day. I'm already behind on my water today! Eek! Must get on it!
Okie dokie! Excited to take you guys along with me on this journey as we face new workouts and new food concotions together. And remember...this is a bikini competition diet and workout routine, and more importantly MY diet and routine...do not feel like you're a failure or you can't reach your goals if you can't follow along exactly! My body is different than yours so what works for me may not work for you and vice versa. So tweak as you feel necessary and use these posts and plans as inspiration!
Oh and look what I just got in the mail!
My boots!!! They are amazingly comfortable thanks to the platform. I can't wait for my costume to arrive. I also need to make my Sriracha hat because my sriracha dress came yesterday. Anyone have any idea how to make a green sriracha cap?
And have you decided who/what you're gonna be for Halloween yet? Lemme know!!
I quickly wanted to share with you another fun treadmill routine that my coach introduced to me! I've never side shuffled on a treadmill before and found it to really liven up my cardio experience. Give it a shot and tell me what you think! Just click on the image, save, print, and bring with you to the gym. Be sure to pin it if you like it!
I am headed to LA tomorrow (need to pack! arghhh!!!) and am currently in the process of uploading the new Neon Sweat Collection on shopblogilates.com. These will be available in just several hours. Working, working, working hard! A lot of the pieces are limited edition, so be sure to sweep it up when you get on the site!
That's just a sneek peak...but there's so much more!
I know you will love!
Take care...see you soon!