carbs

HALF MARATHON TRAINING TIPS: EATING

September 01, 2015

As you know, I ran a half marathon this summer. I ran on it on August 2nd, and I started training on June 1. It's definitely my biggest running achievement so far. It's kind of like doing an internship if the half is the internship and the full marathon is the job. If you do a half marathon and know that's your limits - just stick to 10 milers, 5Ks, 10Ks, and halves. If you think to yourself "I could do that twice", then get ready to train for a full marathon. I had that thought at the end, so looks like I have my work cut out for me. 

Of course, I picked up some tips while I was in training to share with my fellow runners. I'd love to share them with you guys through a few posts. First, I'd like to share with you guys how I ate!




Half marathons are way different than 5Ks, not just in distance, but also in fueling. Instead of making sure you carb up the night before and have your energy before the race, you have to be on a hydration and nutrition plan. 

During training: Training for a half marathon can be 2-3 months long. Staying on a totally strict diet can drive anyone crazy for that long. Let yourself have your "cheat meals" and a few alcoholic beverages, if you drink, every once and a while. You WILL run it off. I alway say I'm  in a constant state of hunger, and that's because I'm a runner. You may feel a little ravenous, but that's because you're burning way more than calories than usual. One thing I learned in exercise nutrition class is that if you don't give yourself back the amino acids you lost in training, your performance will not be as good the next day. The golden rule with exercise is carbohydrates before the workout, protein after. 

Food on a training day (options):
Pre-run: Banana | Luna bar | Belvita | Peanut butter on whole wheat bread
Post-run ( big breakfast): Egg white scramble w veggies and 2 pieces of whole grain toast | greek yogurt with peanut butter on whole grain toast | Veggies, chicken, and quinoa or whole grain pasta | meat, veggies, and mozzarella on whole grain bread
Lunch/ snack: Veggie chips | grapes | apple | cottage cheese | 
dinner: Chicken, rice, quinoa or whole grain pasta, goat cheese, veggies | whole grain pizza crust with veggies and chicken | salmon and veggies
post-dinner snack: "nice cream" | frozen yogurt | veggie chips | boom chicka pop

The night before: CARB UP! This is your pasta party. Have a pasta dish with veggies and chicken or fish. Veggies are carbs, too! Bread is also good to have too!

The morning of: I personally had a bagel with cream cheese. Some people say dairy before a race is a no-go, but I'm always fine with it. If you want to spread peanut butter on your bagel, go for it! I had this about 3 hours before my race. I drank two bottles of water before my race, too. Hydration before is more important than during. A half hour before my race, I had some energy beans.

During: In my flipbelt , I kept a pack of energy jelly beans, and a pack of energy chews. They also had gatorade, water, and BOOM! energy gels at every water stop, which was every 2 miles. I had my first boost at 7 miles. I had an energy chew. Then, at 9 miles, I had some energy gel. Around mile 11, I had some more chews. These really helped me during the last four miles.

What are your favorite foods to fuel up with?




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cape ann

THE MIND OF A HALF MARATHON RUNNER

August 10, 2015

I know what you're thinking... the mind of a half marathon runner must be pretty whacky because anyone up for running 13.1 straight miles must be insane. You're absolutely right. Every runner will vouch for me that we don't know why we keep doing it. Sometimes I wake up and 45 minutes later I find myself darting up a hill fifteen minutes unto a 6 mile run and I don't even remember lacing up my trainers. Why do we keep doing something that we say we hate? It's a love/hate relationship. Right now, after my half marathon, I'm in the love stage.

Any runner will also easily tell you that no matter how much training you do, it's 10% physical, and 90% mental. I personally love facing my fears and dissecting the uncomfortable. I find the comfort in the discomfort. So, though we may not want to think about what goes on before and during our races, I thought that explaining my thoughts mile-by-mile would be the only way to do a proper half-marathon reflection. 


picture by southendstyle.wordpress.com

First, let's set the scene. My half marathon took place on the upper right hand corner of this map. It started in Rockport, and the halfway point was in Gloucester where it says "Good Harbor Beach". It ended where it began, in Rockport. So, I was lucky enough to enjoy the beautiful beach-y views of Cape Ann, Massachusetts the entire time. I saw beaches, lighthouses, beach cottages, and more.

Two months prior to race day: Well, we better register for a half marathon soon. Let me look online... Oh this one in Rockport looks nice, and it should be fast and flat, just the way I like it! Well, looks like I'm all signed up now.. no turning back now!
One month prior to race day: My 6-8 mile runs left me with more. I felt like I could keep going. If I can do this eight mile run, I can do a half marathon, right?
Five days before race day: Today's the moment of truth. With my internship and job, and my running partner's equally as hectic schedule, it's been hard to coordinate runs. So here we are, running our 10 mile run on the Tuesday before our half marathon. It's at least high 80's and humid. However, we have to suck it up. It may be too hot, it may be too close to the race, and this 10 miles may really be 9. However, we've gotta do it and hope for the best on Sunday. 
Race morning: Pure excited-ness. I'm used to sprinting my ass of for 3.1 miles against other college athletes, so this should be no sweat, right? There's no MASCAC placement riding on this, no time to beat, just a time to make. Let's do this. Also, I wish this was over already so I can celebrate and sleep in, eat and drink as I please for the rest of the summer already. 


Us before all of the sweat.

30 minutes before race: I just gotta get to mile 10 and then I'm golden. What if I run out of energy chews and beans? What if I don't even need them and they're just adding extra weight? What if fumbling with them adds too much time to my time? What if I get bored? What if I end up running alone? What if I don't finish? What if I finish last? Will I stop at every water stop? Can this thing just start already?
Mile 1: Well, here goes nothing. Wow, this pace is kind of fast. However, I can probably keep this up for the first 4 or 5 miles. However, I don't want to die out and have no energy for the end. Wow, mile 1 already? That was fast!
Mile 2: Okay, so I'm trying to keep up with my running buddy here but looks like she's having a great day. I'm feeling good too, however, this is her second half marathon. I want to bolt out, keep up with her, and have a sub-9 mile pace. However, I don't want to die out. She's done this before, I haven't. I'll stick to the plan: 9:30 miles, try to finish for 1:50.
Mile 3: She's gone, but I can do this alone. I'm not the only one running this race, there's hundreds of us. I can listen in on convos, have my thoughts to myself, and can maybe join in on some of the conversations. Oh look at that lighthouse! Here's the downhill of the uphill at mile 10 I was told about. This will be fun at the end...
Mile 4: Oh wow we're out of the beachy neighborhood. This is a downhill that looks like an uphill at the end. However, I hope it's a slight uphill. Oh look, water stop! I took gatorade last time, so water it is. I hope I don't have to pee during this because I am NOT compromising my time.
Mile 5: Looks like we're in Gloucester now! This is going by way faster than expected. It's hotter than expected. I have a pretty solid pace and I get burst of energy here and there.
Mile 6: HOLY HILL! However, I still have a lot of energy so I'm actually running up this hill at an even pace. And my, going down it is great.
Mile 7: MILE 7! That means that if I double this amount, it's more than the whole thing. That means that it's more than halfway done!
Mile 8: Time for a gatorade and an energy gel. I don't feel too tired, but I might as well have it before I do.
Mile 9: To be honest I thought mile 9 was mile 10 until I saw the mile 10 sign later than I expected. Basically my thoughts were being excited about finishing, yet knowing there was over 3 miles to go. So mile 9 was exhaustion and confusion, with a side of perseverance. 
Mile 10: Three more miles to go! I can do this! The end is so close. This is the point that I told myself to get to. I've run this much before, I can keep chugging for three more miles. Okay, maybe I should walk a little and have some energy chews. Just like the girls behind me, they have the right idea.
Mile 11: Wow, that last mile took forever. My butt hurts, my legs hurt, I can feel how sore I'm going to be tomorrow. However, I just need to keep this pace for only two more miles. Wait, where am I? Where's the mile 1 sign that I thought was also going to be the mile 13 sign? They must have changed the course for the ending... those bastards!
Mile 12: YES! One mile left! Hopefully these don't go as slow as the last two have. Okay, this is a cute neighborhood. IM SO CLOSE AND IM IN SO MUCH PAIN. IF THERE'S ANOTHER HILL I DON'T THINK I CAN DO IT. Okay I see downtown, that must mean that the high school and finish are right down the road. OH NO THERE'S ANOTHER HILL. I hate myself for doing this, but I literally cannot run up this hill. I'm trying.. I'm trying so hard... and nothing. I have to walk. At the top of this hill, though I am cruising to the finish line.
Mile 13.1: I DID IT! Oh my gosh I can't breathe... My legs feel weird... I'm drenched in sweat... oh, food and drinks!
After: Pure bliss. I was elated. I was on cloud nine all day. Now, my rest of the summer is smooth sailing. I'M READY FOR THE BEACH!
Four days after: After three days of being more and more sore, it's time to hit the gym at least to bike and lift.
Now: I've ran four time since my half marathon. A 4 mile run, a 3 mile run, a 5 mile run, and a 6 mile run. I still feel the soreness in my legs on my runs. However, I'm looking forward to running club season. I'm also looking forward to the same half marathon next year! It was a gorgeous course and a great opportunity. I think I'm most happy about rocking the 13.1 sticker on my car.



Thanks for being the BEST running buddy, Devinne! Love you!

What's the longest distance you've ever run?





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blogs

SUMMER 2015 BUCKET LIST

May 28, 2015



Every summer, I make a new playlist on iTunes called "Summer (year here) No Regrets!". It's been that way since 2011. The past few years, I haven't really been following the no regrets part, however, this summer I feel like I already have. Summer is definitely my favorite part of the year. Sure, I miss my friends at school. I miss the ease of walking down the hall to visit my friends. However, I needed this time to decompress, reunite with old friends, and work on some projects. I've comprised two bucket lists for this summer: projects and no regrets. Here are my two bucket lists, let's see how much I accomplish at the end of the summer!

Projects:




"No Regrets" Fun Bucket List:






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agave nectar

Four Easy Ways to Kickstart Your Morning!

April 24, 2015

Not everyone is a morning person. I know most people feel like waking up at the last possible minute, throwing some clothes on, and running out the door, however that leads to irritability and unproductiveness. Waking up a tad bit earlier to dedicate some time to yourself and your physical and mental well-being would be a step in the right direction of starting your day off right. Not to sound like your mother, your mother's mother, and your mother's mother's mother, but breakfast is the most important meal of the day! If you skip breakfast, you'll only be focusing on how hungry you are during class, not the content. Here is what I do every morning to prepare myself for the day. If you don't do all of these, try implementing at least one!




1. Make yourself a nice breakfast
In the mornings, I like to treat myself to a wholesome breakfast of flaxseed waffles, greek yogurt with honey and fruit, or cereal. Treat yourself to whatever breakfast you like! If you're one of those people that can't eat too early and only grab a coffee, at least have a granola bar or a banana.. your potassium levels will thank you later!


2. Make yourself look great!
My roommate and I religiously follow the rule "dress well test well". I live and breathe by my mantra: if you're confident in your outfit, you're going to perform better in your classes, meetings, work, etc. "Look good, feel good" Either way you spin it, it's harder to fall asleep in dress pants and a button-down than in a sweatsuit. 

3. Look up mood-boosting Spotify playlist!
This is a new ritual as of this semester. I've recently become acquainted with Spotify because I love "collecting" music. The bigger my music library the better. Some people make origami and cookies.. I make playlists. I digress. Spotify has playlists for every genre and mood every time of the day. Every morning they feature playlists such as "Mood Booster", "Feel Good", "Happy Hipster", and "Acoustic Morning". Listening to them not only inform me of top hits and new songs, but also boosts my mood in the morning.

4. Be a little productive
If I have time in the morning, I either do a little blogging, schedule out tweets, talk on blogger network pages, or maybe even do some homework. My favorite mornings are when I get a good run in, get a coffee, and do a few errands. I feel like a "real adult."



It can  be hard to leave your comfy bed sometimes. How do you pump yourself up in the mornings?




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athletica

Reflecting The End Of An Era In My Life

January 30, 2015



In sixth grade, I made another of my random life decisions that has lead to something that is a huge part of my life. Honestly, that's how I make all of my decisions. I randomly decided to join cross country as a fall sport once I was in sixth grade and eligible to participate in after-school competitive sports. I always played sports: from tee-ball to softball, from basketball, now to cross country. I always ran for basketball to stay in shape, so I figured, why not? Joining cross country was the first step in my becoming a three season athlete physically, mentally, and emotionally.

Like all athletes, I had a rough beginning with the sport. I remember two things that stuck out to me: one time, someone asked me, "Nikki, do you do cross country because your parents told you to, or because you felt like it?" Another time, I remember my coach telling us that we were going to run four miles during practice, and I remember thinking "Four miles????!?! What?" However, in 7th and 8th grade I was either second or third place every race. I realized that I liked the feeling of flying through the woods, trekking up the hills, and sailing into that finish line. I lived to grab that popsicle stick at the finish line.

It was only natural for me to run in high school. It was also helpful that a few girls from my private middle school also ran for my high school. There were so many of us, that there was a joke that we just took over the team. The familiarity helped me assimilate into the team, which helped me adapt to high school culture in general. I had been running with the girls all summer at captain's practices three days a week, and we had practices with the coach and the full team a week before school started. That was nice for two reasons: I got to keep up on all the drama of my hometown of the summer, and when school started, I had someone to talk to or eat lunch with if I didn't have any friends to eat with. 

My high school team.

The first few years of high school, I wasn't what you would call an elite athlete. I didn't make varsity until junior year, and that was only for one race. It was a combination of me being not "varsity level", and other girls being naturally better. I say naturally, because though I am not a "natural" of any sorts, nor was I born with the perfect running body, but I am a hard worker. When giving out an award to me, my coach would say, "If I told Nikki to run into a wall, she would." The thing is, I probably would. My college coach said the same thing. Every hill workout, long run, and repeat workout, I would do the brunt of it without complaining. My senior year I saw my times drop and my ranks improve, along with my confidence level.

However, I was still convinced that I wasn't going to run in college. I wasn't top varsity so I didn't think that I would be good enough to be competitive in college. However, before my college orientation, I searched the times of the women's team for their 5Ks and I realized that I could totally be competitive with them. That, the fact that it is a DIII school, and that I met the coach and a future teammate and friend, Claire, at orientation and they were really nice solidified the fact that I was going to be an NCAA athlete in the future.

After my first college race. We had to drive to New Hampshire and got caught in traffic. We showed up the race five minutes before the gun went off, so we weren't stretched or warmed up at all. I also ran with a newly opened scab that I had to have someone haphazardly wrap on the bus. You can see the wrapping, I'm the fourth one from the right. Everyone said that they would have quit if it was their first race, but I would never quit. I would give anything to go back to how things were there.


Joining the SSU cross country team was the best decision I ever made in my collegiate life. It helped me in a similar way socially as it did in high school. Moving in early and taking a ferry from Boston to Spectacle Island to do mile repeats was a bonding experience I could never have with any other group of friends. Now, I can call my team some of the best friends I will ever have and will ever meet.

In my first year of intercollegiate competition, I was either second or third place every race, and had a 22:52 PR for a 5K time. My second year, I was either third or fifth place every race and had 23:34 PR for my 5K. Even though every "tempo Tuesday", hill repeat, ten mile run on Sundays, and 
nerve-wracking race was difficult, terrifying, and testing but was so worthwhile. Even in the moment when I hated it, I lived for it. I loved every minute of it. I loved myself for keeping to it, dedicating and disciplining myself. I kept my body and mind in great shape. Through being a collegiate athlete, I have gained time-management, professional, and team building skills. I've gotten to run in beautiful places such as Mt. Greylock, Colt State Park, Gallows Hill, Salem Willows, Marblehead Neck, Castle Rock, Spectacle Island, Salem-Beverly Bridge, many beauty rail trails around Massachusetts. I've gotten the opportunity to meet a great group of individuals that I can call my team, friends, and support system.

A very cold conference meet this year. I'm in the second row on the right.

If you couldn't already tell by the sappiness of this post, the university due to budget problems has chosen to cut the cross country program from the athletic roster. I've dealt with this many ways these past fews weeks: anger, tears, rant, despair, etc. However, I thought it would only be right to get some feelings out with a blog post. Cross country has been in my life for eight years. Running will never stop for me. My team will always be my team, my coach my coach, my friends my friends, my awards my awards, my miles ran my miles ran. They can take my program from me, but they can't take my feet from me.  They will never take the open road from me. I will always stay running.
Our first race this year. Lady Viking huddle!

I feel like a part of me is gone. Cross country has been ever-present in my life sine sixth grade. Even though I played basketball, softball, and lacrosse, I was always just wishing it could be fall again so I could toe the line with my best friends. There was no off-season. Where do I go from here? A running club is going to be started at the University. There is some interest in that. I'll do that to stay in shape and do the thing I love, but, in all honesty it's not the same. The administration knows it's not the same. I'll take the bone they're throwing at us for now, but I know half of my effort in the running club will be fundraising so that in two more years or so, the administration can see the funds raised and perhaps raise cross country to varsity level again. I won't be here for it, but if I can no longer be benefitted by the perks of being a collegiate athlete, I want another lost freshmen to find their place through such a great sport.





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boston

Instagram Catch Up!

January 02, 2015

Lately, I've been doing blogging in bouts - as my life has been set up. I'll go off and visit friends in other towns, work, hang out with friends in town, go off with my family - then I'll have days when I have short shifts, and a lot of time left for Netflix, blogging, sleeping, exercising, and of course cuddling with Jackie (all of those in no order). On those days I blog, I get to hang out with you guys. However, I can't help but feel a bit guilty when I'm out enjoying the "real world." 

That's why I've decided to do a catch up of my life lately, through the eyes of my instagram. If you really want to know my daily life narrated by references to reddit and tumbles memes, though, add me on snapchat! I really let loose there. It's n_vergak. Without further adue, here's some snapshots of my life of the past few weeks.


I got my tragus pierced! You can still see the blood drying here still, yikes! This picture was taken almost immediately after, so don't freak out. I've wanted this piercing for about a year now! I have my two holes and my cartilage. The friend that I went with has her tragus pierced, but not her cartilage. Now, we complete each other. We both have the same piercings: tragus and cartilage. I went on a whim. I feel like the best decisions, for me at least, are made on a whim!


This picture is from the first week of break for me. The girl on top is my good friend Alex (the one I got my piercing with), and the bottom picture is my friend from school and radio show co-host Dominique. Dominique lives about an hour and a half from the school we go to, and I only live about 45 minutes. She was still at school to take a final, while no one else was at school. I had her come and sleep at my house. We went out to the hookah bar in New Hampshire near my house where these pictures were taken!


This is a still from a video I posted last Saturday. I saw a christmas show of a few of my favorite bands in Worcester, MA. The bands that played were A Loss For Words, State Champs, and Four Year Strong. It had been soooo long song I've been to a good pop punk show and "threw down" in the pit, and I did! I still have the bruise on my leg to prove it. I may love cute and preppy things, but my taste in music is surprising, I know.


Ah, my first sight of home after driving back from school. I saw this tell-all sign that I knew I was back in Lowell right after I got off the highway. The city of Lowell lights up this tree every holiday season. I swear it can be seen in every spot in Lowell.


This is one of my favorite scenes in the woods near my house where I run. After a long, hard cross country season followed by the holiday break, sometimes I forget why I love to run. Then, I see this. #ShitRunnersSee, right? Now, I'm excited for the pre-season training for my next cross country season and training for my half marathon this summer.


I thought I'd end it with my favorite picture from NYE. I spent mine at Nick's friend's place right outside of Boston. I have to say, it was one of my favorite NYE's in a while. I'm so ready to kill it in 2015. I've made great improvements in 2014, but I'm ready to buckle down and get the ball rolling in 2015  - in my life, my blog, my school, my internships and jobs, etc. Time to get productive!


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biking

Lifestyle: How do I even go to the gym?

June 23, 2013

If you're crazy like me, going to the gym is one of your hobbies. When people ask me what I do for fun, I include going to the gym. Some people want to, but their problem is not knowing what to do once they get there. There's so many options, it can be a bit overwhelming. Here's some tips to help you get the best experience when you're working up a sweat!
photo credit: weheartit.com
  • 1. Go with a friend!
Using the buddy system is a good way to stay safe when traveling in an unknown place, however it's always a good way to keep up motivation to work out! Most gyms allow every person one guest for free or for a small charge. It's worth it! I've brought my best friend once and my boyfriend once. It's comparable to showing someone your new house; there's so much to explore!
It's also fun to show your friend your routine or secrets, or they can spill some to you as well. I run with friends often, too. Studies have shown that people that work out in pairs or groups tend to burn more calories. You're talking and bonding, and you forget that you're working out. Think of all the teamwork you can do, and you can motivate each other. If your friend is slacking off, just remind them of their potential beach bod.


  • Double Whammy
Whenever you go to the gym or work out, split it up between cardio and lifting. Save one day a week for muscle strength - maybe do pilates!
A typical gym day for me goes:
15 minutes running on the treadmill at 6.5 - 5.5 at 1.0 incline. You could also walk at 4.5 at a high incline to work your large muscle groups in your legs and butt!
15 minutes either on the elliptical or bike (or 8 minutes on the stairmaster)
then 30 minutes of lifting.
If you're not into the cardio machines (trust me, I despise treadmills), here's some cardio alternatives!
- Step Cardio
- Mountain Climbers
- Burpees
- Burpee push-ups for an extra challenge
- Jumping jacks
- Sprints
rotate the work outs about for 30-45 seconds each for an amazing Tabata interval challenge. It gets you in shape fast!

photo credit: weheartit.com


  • Know What You Wanna Work!
Before you start going to the gym or start any workout routine, take a good look at your body. Of course, we should all appreciate our bodies, flaws and all, but what do you want to tone? That's the mindset you should have. Don't think, "I have a flabby stomach," think, "I wish I had flatter abs."
So, if you want to perk up your behind, think how much you want to tone up your butt!
Here's some work outs that will hit every problem spot on your body:
Abs: Planks, Double crunches, Leg raises and toe touches, hollow rocks
Legs: lunges, squats
Butt: plie squats, squat jumps, squats


  • Music Gives You Motivation
Music really does make everything better. If you have an arm band, you can easily put your iPod or iPhone in it and run, lift, and more freely. You can run to the beat of the music, or simply let the music motivate you. I never use my iPod when I run on the streets or on trails, so it's an extra treat to have when I'm on the dreaded treadmill. My gym has "Planet Fitness TV" that plays music and ads. Some gyms, including mine, have a place to charge your iPod and a headphone jack so you can listen to your iPod and charge it simultaneously, or listen to one of the TVs playing!

When it comes to working out - just find what fits you. You might not hit it on the head the first time. I learned that after games and games of being benched in basketball. However, that all changed the first time I crossed the finish line in a cross country race. You might like Pilates, Yoga, Spin, Tabata, or even Dance. Most gyms have classes and even bonuses such as tanning and massages. I personally don't tan, but that's because my fair Irish skin can't handle it. Whatever you need to get started and in a rhythm  Once you're in that rhythm  you don't wanna get out of it. It may be late June, but it's never too late to start getting ready for bikini season!


SIDE NOTE - I'm currently typing this in LAX and this is my first time in LA, everyone is SO stylish here! I've seen sneaker wedges styled countless ways and now I've decided to snag a pair for myself. I'll be doing my OOTW for my week in Hawaii. Keep on the lookout for more

Listen:
Dead Sea - The Lumineers
Young Volcanoes - Fall Out Boy
Obvious Bicycle - Vampire Weekend.