Alright, folks! I signed up for my next race! It is a 10K that takes place on Thanksgiving here in Madison that attracts over 8,000 runners! It is the race’s 10th annual charity event where proceeds benefit technology education throughout the community. Teams are a big part of the Derby—families, friends and businesses field teams and receive the Berbee Derby’s famed “Team T-shirt” which is customized with the team’s name. Costumes on race day are also popular—from Green Bay Packers gear to every kind of turkey or pilgrim hat imaginable. I have joined the Fleet Feet team this year! It should be a blast!
Now let’s talk about overtraining. In my last post on Marathon Mistakes, one of the mistakes was overtraining. Overtraining is what happens when your body can’t recover fast enough after repeated workouts, races and long runs. If you don’t plan proper recovery, you’ll never get in better shape by adapting to your current workouts, and race faster. The simple solution is to avoid the “three too’s”: too much, too soon, too fast. This helps keep you within your limits, and prioritizes recovery so you’re not doing too much mileage or speedwork before you’re ready for it.
Another suggestion is to not race too frequently because racing puts a lot of stress on the body. And the stress is more than just muscle fatigue; it’s hormonal and even neuromuscular (the communication pathway between your brain and muscles).
Also, get the right amount of sleep! Ryan Hall calls his afternoon nap a “business meeting.” There’s no better recovery tool available than sleep. Sleep is when your body repairs the muscle damage that inevitably occurs during long runs and hard tempo workouts.
Use recovery runs for recovery. Recovery runs, typically your shortest runs of the week, should be slower than your long run or any other effort of the week. The goal of these workouts is to enhance and facilitate recovery, not build fitness. Take it very easy on your recovery days.
Run smart and prevent overtraining by having a purpose for each workout, sticking to the plan, and getting enough sleep.
Basically, don’t overtrain.
So, this past weekend was my friend Jess’ 30th birthday! She had a huge crowd come out to dinner at a delicious Italian place I had never tried (Benvenuto’s) with a big turn out from our flyball team (that is how I met Jess). Lots of food and lots of laughs! It was definitely a great time!
Then several of us went to a dance club afterward called Plan B which was definitely fun! I don’t think I had been out dancing (besides weddings) since my first year of grad school! It was such a fun way to celebrate a good friend’s birthday!
By the way, I went back to Einstein Bagels…I got the Tuscan bagel this time. One word: Yum.
This quote really hit home when I read it because I feel like I have been asking people for quite a bit of advice lately. But I think the quote is 100% true.
Quote of the Day:
“Advice is what we ask for when we already know the answer but wish we didn’t.” -Erica Jong
Time for the recipe! Since it is so close to Halloween I thought I’d post a pumpkin recipe! I can’t even remember when I made these cookies–maybe three weeks ago? But they were a hit! A festive oatmeal chocolate chip cookie if you will!
Pumpkin Chocolate Chip Oatmeal Cookies
– 1 cup all purpose flour
– 1 tsp baking powder
– 1/2 tsp baking soda
– 1/2 tsp salt
– 1 tsp pumpkin pie spice
– 1/4 cup butter, room temperature
– 1/2 cup white sugar
– 1/2 cup brown sugar
– 1 large egg
– 1/4 cup pumpkin puree
– 1 tsp vanilla extract
– 2 cups quick cooking oatmeal
– 1 cup chocolate chips
– Preheat oven to 350F and line a baking sheet with parchment paper.
– In a medium bowl, whisk together flour, baking powder, baking soda, salt and pumpkin pie spice.
– In a large bowl, cream together the butter and the sugars until fluffy. Beat in the egg, followed by the pumpkin puree and the vanilla extract. Working by hand, stir in the flour mixture and the oatmeal until just combined and no streaks of flour remain. Stir in the chocolate chips.
– Drop rounded tablespoonfuls of the dough onto the prepared baking sheet.
– Bake for about 11-13 min. Cookies will be lightly browned at the edges when done. Don’t be tempted to over-bake them in the hope of browning them more, or they can dry out.
– Allow cookies to cool on the baking sheet for 4-5 minutes, then transfer them to a wire rack to cool completely.