So, this post may be on the longer side.
Let’s start with 3 keys to marathon training!
Among the common race distances (5K, 10K, 1/2 marathon), marathon training is completely unique. Training for the marathon necessitates a specific focus on physiological adaptations that aren’t of great importance to shorter races. In the marathon, there are three goals of training:
- Develop your aerobic threshold, or the fastest pace you can run while staying aerobic
- Improve fuel efficiency, or how efficient you can be at burning fat instead of carbohydrates while running at goal marathon pace
- Increase muscular endurance, or how long you can run without your legs falling apart
In no other race distance are these three training adaptations so important. First, your marathon pace, and thus your finishing time, is directly correlated with your aerobic threshold (Goal #1). The majority of your marathon workouts should be focused on improving your aerobic threshold.
When the aerobic system is your primary energy contributor, you’re able to burn fat as a fuel source which allows you to conserve your glycogen stores (Goal #2). The more efficient you can become at burning fat while running at marathon pace, the longer and faster you can run before bonking. How do you do this? Well, you need to deplete your glycogen stores and then challenge your body to run at marathon pace in training. By not having readily available muscle glycogen to burn, your body will be forced to burn fat. Consequently, your body will become more efficient at using fat as a fuel source.
The final component to marathon training is to develop the muscular endurance in your legs to run the full 26.2-mile distance (Goal #3) without running the full marathon distance in training due to how long it would take to recover. To do this, you need to implement “accumulated fatigue.” Basically, this means that the fatigue from one workout accumulates and transfers to the next so that you’re always starting a workout or a long run a little tired from your previous training. This type of training helps you develop muscular endurance without needing to run the full marathon in training. Good luck with your training!
Now, onto Envy’s Body Awareness Workshop! And here are her 12-week-old pictures! Gah! I love this little girl!
So, yesterday I took Envy to a workshop entitled ‘Developing Body Awareness and Core Strength in Your Dog’. And we did it with Moon (Envy’s litter mate) and his mom Loret! We had such a blast, and it was so much fun to meet them! We will be planning a puppy date in the near future.
The workshop was all about teaching your dog to have awareness about his/her backside and hind legs and building his/her core in the process. The instructor taught us all sorts of games and tricks to play with our pups to make this fun.
One was with a Dyna Disk. With these disks pups can work on both compression and extension to build core and stretch out. Envy got to be pretty good with balancing on this, but because she is so small she was able to sit right on it after receiving her treats and expected to get more treats for sitting. It doesn’t work that way, darlin’.
We also did ladder work where she walked forward through the rungs (we didn’t make it to backward), plank work where she worked on turning 180* without taking any feet off the board, perch work, box work where she fit all 4 feet in a tupperware container (you start larger and work your way to smaller), backing up on the flat (we were also taught how to do it upstairs–this one is crucial that your dog is using his/her hind legs and NOT his/her front legs to back up), give-me-your-bum game and the doggie pretzel! I think Miss Envy was mentally EXHAUSTED. And I’m sure her favorite part of the whole evening was playing with her brother! They were adorable and inseparable! It was so much fun watching them play together!
Quote of the Day:
“Do one thing every day that scares you.” ― Eleanor Roosevelt
And I have ANOTHER peach recipe for you!! This one is for individual peach cobblers! How cute is this?? And delicious! And how creative is to have the topping be a snickerdoodle cookie! I just love it! The recipe calls for 4, but I easily cut the recipe in half and made two. Maybe it was the bourbon, but this is by far my favorite peach dessert that I have made thus far! You should definitely try this one!
Peach Snickerdoodle Cobbler
For the Snickerdoodle:
- 1/2 cup unsalted butter, room temperature
- 1/2 cup sugar
- 1/3 cup dark brown sugar
- 1 egg
- 1/2 teaspoon vanilla extract
- 1 1/2 cup all purpose flour
- 1/4 teaspoon salt
- 1/2 teaspoon baking soda
- 1/4 teaspoon cream of tartar
For the Peaches:
- 8 ripe peaches
- 1/2 cup dark brown sugar
- 1 teaspoon ground ginger
- 1 tablespoon bourbon
For the Sugar Coating:
- 1/4 cup sugar in the raw (turbinado)
- 2 teaspoons ground cinnamon
For the Cookie Dough: In a stand mixer or with a handheld electric mixer, cream together the butter and sugars. Beat in the egg and vanilla, then combine all the rest of the ingredients before beating into the dough at a low speed, finishing by hand to avoid overworking the dough. Wrap in plastic and refrigerate for at least 30 minutes.
For the Peaches: Peel peaches and cut into quarters, then cut each quarter in two or three slices depending on size. Toss to coat thoroughly with brown sugar, ginger and bourbon. Set aside and allow to macerate for at least 30 minutes.
To Bake: Set a rack in center of oven. Preheat oven to 350°F. Evenly divide peaches among four ramekins, adding macerating liquid equally to each one. Roll four equal lumps of cookie dough into balls slightly larger than golf ball sized. Roll to coat thoroughly in cinnamon-sugar mix, flatten slightly and place each in center of a cobbler. Bake for 20-30 minutes, until cookie is baked through but still very soft and peaches release juice that bubbles around the edges. Allow to cool slightly before serving, topped with ice cream.