GIZMO GABS! WEEK #7 Recap! (August 20-August 26, 2018) - 2018 Chicago Marathon Training


Beautiful Sunrise Run!

TRAINING:


Week #7 put me at my halfway point in my 14-week program! I can't believe this race is coming up so quickly! I knew this week I wanted to do some lower impact work on my legs, as last week, I focused mostly on weight training and my legs. I was already nervous about my 12-miler on Saturday and it was only Monday. My legs were feeling my 10 miler from yesterday. I was a little worried that I hit my injury threshold, so I wanted to lay off the intensity on my legs this week.


Here are my non-run day workouts for WEEK #7:


MONDAY: I swam, soaked, stretched and repeated. I was really hurting, my legs felt like heavy boulders sitting on my ankles, it was awful.




TUESDAY: Since I was training my clients outside, I decided to work on some core, legs and arms using various tension bands. I love using them because I still get this effective workout without the harshness of weights. Also, they travel well and as you can see in my video, you can literally use them anywhere! It forces me to get creative and use my surroundings in the best way possible!


FRIDAY:

Since my long run this week was on Saturday instead of Sunday, I did my long run prep on Friday. I did get back in the gym and did a light set of weights, only 200 reps. I foam rolled the heck out of my legs, took another soak and prayed!







NOW the fun part...MY RUNS OF THE WEEK!


HI!





WEDNESDAY: I had my normal run of 3 miles and I almost lost my mind. My legs hurt so bad and felt every stride, foot strike and breath. It was far worse to run those 3 miles than the 10 miles I ran on Sunday. WHAT THE HECK??!! I promptly went into panic mode. Luckily, I had my weekly sports torture session with Jack and I gave him full permission to do whatever he needed to do to fix my legs.




SUNDAY: 12 MILER DAY! Finally, a cooler morning for a long run. I ran well, I ran fast, and I ran the best run I have had in 3 years of training. I am definitely a cool weather runner, although the humidity was way up, so it took about 4 miles to find out how to breathe through all that thick air. Nonetheless, I killed that run and I think I walked maybe 5 minutes total??!!

Walking really didn't affect my pace because it allowed my muscles to take a minute an regroup and then I was back at a sub 9-min pace. I was really happy and proud of how well I did. I beat last week's record-breaking pace by 15 seconds per mile! I can't believe I broke my own record after adding 2 more miles. I think it really shows me that I am definitely conditioning well and building my endurance game!

Yes, I ended the run again on the beach and had to bother the seagulls!


NUTRITION:


I have been really happy with my current meal plans. I continued my "Breakfast Quinoa of the Week" series and went Indian! I had a good balance of protein and carbs this week. I did worry a bit about eating enough for my 12 miles on Saturday, but I think I have the formula down now.

Meals of the week included and pictured are:




1. Breakfast Quinoa of the Week - Indian! (Ground Tandoor Chicken, Garbanzo Beans, Red Pepper, Red Onion, Cilantro, Mint & Lime Juice)









2. Alderwood Planked Salmon with Dijon-Fennel Relish, Green Beans with Scallion Vinaigrette














3. Chicken Paillard, Roasted Madras Mushrooms, Lemon Dill Saffron Rice with a Pan Gravy










4. Tuna Nicoise! Yes, one plated and one in a jar!



5. Blonde Puttanesca - Summer Poached Chicken Salad with Asparagus, Corn & Cherry Tomatoes with an Avocado Vinaigrette
















6. Pre-Long Run eve dinner.....

Everything Bagel Pizza with Lox! This was such a fun recipe and was delicious! It was just what I needed before my run.





















7. Ended the week on my usual local favorites: Pre-run carb loading lunch with a Turkey Sandwich from my fave place J.P Graziano's and then post-run breakfast skillet at my fave diner, Palace Grill :) Both located in the heart of the West Loop in Chicago!







OVERALL:


Week #7 was quite the up and down week with the mild panic attack after my run on Wednesday. Jack worked his magic though, and my legs felt great on my 12-mile run. I ate everything I could and LOVED that pizza I made Friday night before my run. I am glad that the adjustments that I have been making week to week are working in my favor. It's extremely validating to see that all the pieces are falling into place at the end of my successful long runs. I still have a while to go and my hardest runs are still to come. I just need to remember to take it one week at a time, one run at a time. Here's to 14 miles next week! This run is usually my favorite...don't ask me why!

SUNDAY

So, I saved the best section for last today! The reason why I ran on Saturday instead of Sunday was because of the Chicago Triathlon! Remember Brian? They guy I used to run 3 miles with? Well, he competed in his first triathlon and finished successfully! I was so proud of him! Also, I had a few other clients and friends that I was cheering for at the finish line! I had never been at the finish line at the Chicago Triathlon, it was truly inspiring. Congrats to all the athletes out there that faced the 100-degree heat and crossed that finish line! I was humbled by the sheer commitment and athleticism I saw yesterday and knowing that I helped someone achieve their goal to cross that finish line was one of the most emotional experiences I have had as a trainer. Thank you, Brian, for giving me that.






For those of you that are new to RB FIT and my blog, I am running the Chicago Marathon 2018 for the same charity as in previous years, The Chicago Diabetes Project - Cellmates on the Run Foundation! Click on the link below for more information, race updates and donations! Every dollar counts, help us find a cure!

UPDATE: I am almost at 70% of my goal of $1,500! Please keep those donations coming! Thank you to everyone who has donated!

https://www.crowdrise.com/team-cellmates-on-the-run-bank-of-america-chicago-marathon/fundraiser/monicasehgal


See you guys next week!


~Giz

Chicago, Illinois
Tel: 630.542.3189

monica@rbfitchicago.com

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