Weekends are for Working Out

on January 23, 2010

It feels so good to get back to long-workout weekends! Although Iâ€™m trying to develop a weight-lifting habit with the Intro to Iron Pumping Challenge, I really am a cardio queen at heart.

My foot was feeling a lot better today, so I decided to test out my new shoes and orthotics (I wear Spenco insoles for my knee issues). I havenâ€™t bought new shoes since marathon training began and had over 500 miles on my old sneakers!

These new shoes arenâ€™t really â€œnewâ€ as Iâ€™ve bought Brooks Summons three times in a row â€“ I donâ€™t mess with something when it works!

I did 3.0 miles outside (my first outdoor run and my second run period since the marathon) and achieved a negative split:

Distance: 3.0 miles
Duration: 27:40
Mile 1: 9:29
Mile 2: 9:20
Mile 3: 8:52

I felt AMAZING. My foot didnâ€™t hurt, either! Hopefully, the pain doesnâ€™t creep up on me later today.

It was a really satisfying run. I came home and crashed on my yoga mat:

And I iced my knees and foot.

Lunch:

I made two mini whole wheat bagel sandwiches with Morningstar fake sausages and egg whites. Plus an orange.

And then I was off for my second workoutâ€¦ a bike ride! I really need to start preparing for Marchâ€™s triathlon (a 25-mile ride) and Mayâ€™s Century in Napa Valley (a 100-mile ride).

My bike was FINALLY ready at the shop. I had to replace the chain ring and get a general tune-up.

I love gear! So does James. 🙂

I also replaced the bike tapeâ€¦ a pink-er pink than before!

I did a straight back-and-forth ride out on a deserted highway near the Orlando International Airport. Iâ€™m working really hard on maintaining a consistent, quick pace, but I think I need to get clip-in shoes and pedals to really go much faster. I struggle to maintain 15 mph!

Distance: 13.83 miles
Duration: 57:47
Average Pace: 14.4
Best pace: 20.4 (downhill, obviously)

Iâ€™m off to rummage up a protein-rich recovery snack, clean the house, and then weâ€™re meeting up with our friends Lisette and Danny for an evening out. I canâ€™t wait!

{ 74 comments }

Annamarina (Running Tails) January 23, 2010, 3:01 pm
Glad to hear your foot felt fine during your run! I love the pink tape on your bike 🙂
Kelly January 23, 2010, 3:10 pm
Glad you got a run in!
I have pink tape all over my bike too!
jessicaamc January 23, 2010, 3:12 pm
I freaking love my bike shoes and clips. Makes such a difference in your performance! But it is true what they say… it takes a few rides to get used to them and you will take a few tumbles. 😉

Oh.. also quite jealous of you being able to bike outside in January!!
Sam (Merit to the Carrot) January 23, 2010, 3:15 pm
Your efforts to exercise and maintain such a positive attitude are so inspirational!
Mary (Food Fit & Fun) January 23, 2010, 3:16 pm
Nice Run!!! I am getting custom orthotics this week which I am really excited about since I have been having foot issues. I haven’t biked since the summer….i miss it. I wish I had a road bike.
The Hot and Fit January 23, 2010, 3:19 pm
Wow awesome! Weather looks so lovely – I am jealous 🙂
Jul January 23, 2010, 3:23 pm
Hey Caitlin! Do you have any advice as to what to look for when buying a bike (especially a used one, and especially if you’re on a budget)? Maybe a bike 101 (gear, clothes, sample training sched) post in the future? 🙂

Congrats a wonderful first run back!
- caitlin January 23, 2010, 3:25 pm
  i will definitely do a Bike 101 post soon!
  
  I have a Giant road bike, which retails for about $1,400. I bought it used for $350. I definitely recommend buying a used bike! Go into a shop and get fitted to see what size you need and then check out Craigslist.com for a good bike. You definitely want to inspect it for signs of a crash that could have damaged the frame first.
- eatingRD January 23, 2010, 10:35 pm
  I have a Giant road bike too, and I really like them for the price. It’s amazing how expensive bikes are!! I did buy a new base line model that retailed for $900, but I looked at different shops and my fiance and I became friends with the owner of one and he knocked off $250. And with that shop we get 20% off each purchase since we are members of a local cycling group. Always look at different shops/groups in your area, it’s a great way to meet other cyclist friends and get advice too! 🙂 You’ll definitely need some good padded shorts! My favorite brand is pearl izumi. Here is a great video http://www.youtube.com/watch?v=FAl_5e7bIHk 🙂
Courtney January 23, 2010, 3:28 pm
Caitlin! Your marathon training got me all psyched to train for a half- now I can’t wait to hear about your tri training! Do you use your Garmin for your bike rides too??
- caitlin January 23, 2010, 3:32 pm
  yay! yup – you can use garmins for biking (or swimming). there is also a sweet multi-sport function where you can set it up to accurately count your times for a triathlon, including transition times. pretty cool!
  - Courtney January 23, 2010, 4:31 pm
    I just got a 305 off of Amazon on SUPER sale!! I’m thinking about doing a 2 day 100 mile ride after the half. We’ll see:). Thanks for your posts- I truly love your blog and can’t wait for the book! I’m a teacher and thinking about doing something with Operation Beautiful with my middle school kids.
    - caitlin January 23, 2010, 4:32 pm
      you should! middle schoolers LOVE ob! gives them a sense of empowerment.
  - eatingRD January 23, 2010, 10:57 pm
    You have a 305? Do you think there is much of a difference between the 305 and 310 besides price? Thanks!
    - caitlin January 23, 2010, 11:00 pm
      i dont know the differences between the 310 or 305 – but i really like the 305!
    - eatingRD January 24, 2010, 1:53 am
      Just checked out amazon too and couldn’t beat the 48% off of the 305, thanks Courtney and Caitlin 🙂 I can’t wait to use it!!!! I hope this will help my running progress.
Jessica January 23, 2010, 3:30 pm
at what cadence are you riding on your bike? I think the general consensus is that you should aim for around 90 rpm on a good endurance ride. if you’re spinning too quickly, you may not be able to get your speed up, and if you mash a heavy gear, you may be wearing yourself out unnecessarily (and damaging your knees). do you ride on the aero bars, in the drops or just on the tops of the gear shifts? your riding position can make a huge difference, too.
- caitlin January 23, 2010, 3:34 pm
  woah. ok. i dont think i know about biking to answer this question intelligently. i do aim for a high cadence and definitely dont spin too much. my dad knows a lot about cycling and showed me what gears to use for what surfaces – but i cant really relay that info to you. i ride mostly on the drops of the bars – i only switch to the aerobars when i need a new position. what’s the best position?
**Lauren (BiochemÃsta)** January 23, 2010, 3:32 pm
Heyyy 🙂

I added you to my blogroll…Is that cool? I don’t know the etiquette as I’m new to the blogging world 🙂 🙂

xx

Lauren
- caitlin January 23, 2010, 3:33 pm
  sure! thanks for asking (it’s not really necessary though). i appreciate it. welcome to the blog world!
Jessica @ How Sweet It Is January 23, 2010, 3:35 pm
I love Brooks! I don’t do much running but if I ever do, my Brooks are my favorite. I do have bike shoes with clips and they make a HUGE difference!
Madeline @ GreensAndJeans January 23, 2010, 3:37 pm
Cadence isn’t something you can really track unless you have a cycling computer (or you like counting… a lot). I would DEFINITELY recommend getting shoes and pedals because not only can they help you get faster by increasing your power ratio, but they will also let you work other muscles besides your quads, which will give them a break to help them gear up for the run on your tri! SPD pedals are fairly user friendly and a good place to start (you will definitely fall once or twice when you get started, so I recommend practicing with a friend in the grass!) but if you are going to get even a little bit serious about cycling (which I think you are seeing as you mentioned a century ride!) I’d recommend looking into a true road style pedal.
Freya @ foodfitnessandfreya.wordpress.com January 23, 2010, 3:43 pm
Have a good evening! I love your bike, it’s my kind of style – pink!!
Oh, and thankyou for pointing me to the right sort of garmin – I’ve had mine for 5days now and I LOVE IT! I’ve named it Garby and it’s my new friend lol 😛
lauren @ Eater not a runner January 23, 2010, 3:45 pm
Good work on the run and bike! Glad your foot is feeling better 🙂
Gracie @ Girl Meets Health January 23, 2010, 3:56 pm
That looks like such a *fun* day. I wish I lived somewhere where the weather was warm all year round. In the winter my only options are the gym and my basement, and it gets old reeeal fast :/
Nicci January 23, 2010, 4:00 pm
I love working out on weekends. I don’t feel rushed in the morning and really focus on them.
Anna @ Newlywed, Newly Veg January 23, 2010, 4:00 pm
I’m cleaning house right now too…just took a blog break 🙂

Glad to hear your run went well! Have a great night!
Errign January 23, 2010, 4:12 pm
Hi Caitlin,

Both http://www.bikenashbar.com and http://www.performancebike.com usually have good deals on shoes and pedals. I mountain bike, but I have an excellent pair of adidas shoes that I got for around 40$ and pedals for about 20$. Since you won’t be beating on them in the woods, you will probably be fine staying in that price range.

That’s what I generally do – order shoes/pedals online and then take them to my local shop to get ‘installed’. I definitely recommend Adidas over some of the others though, you end up paying a little less for a very similar product. I have had my current pair for over a year with no issues.
Jolene (www.everydayfoodie.ca) January 23, 2010, 4:14 pm
2 workouts in one day – you are a crazy woman!! I wish I was as motivated to workout as you are!
- caitlin January 23, 2010, 4:15 pm
  sign up for a triathlon – it helps you get your booty in gear!
Laura@FindingAHealthyBalance...after a 100+ Pound weight loss! January 23, 2010, 4:15 pm
I did a 3 mile run myself this morning and it too was AMAZING……for 3 reasons!

1) My “knee” didn’t hurt, first time in a long time that happened, but I wasn’t to surprised as it usually only hurts after 3+ mile runs.

2) The weather was AMAZING, mid 70’s!

3) My pace was pretty quick, which was a nice for my outside runs which are usually slower then inside runs.

=)
Christy January 23, 2010, 4:26 pm
Love the pink handles! So cute 🙂
Erin (Travel, Eat, Repeat) January 23, 2010, 4:28 pm
You make me want to start biking — first step: buy a bike. 😉
Meredith January 23, 2010, 4:42 pm
Wow – how the heck did you do a metric century without clipless pedals?? Once you get them you will notice a HUGE difference in your power and your average MPH.

It is very awkward when you first try them, but it is definitely worth it and you’ll get the hang of them quickly!
Becky January 23, 2010, 4:44 pm
Another (MUCH cheaper) option would be getting cages and straps for your pedals – you can wear sneakers with them, but can still pull up on the pedals. My boyfriend is a bike messenger (and bikes WAY hard) and uses that setup, it’s also a nice way to test out what it feels like for $20 or less vs. like $150 for SPD pedals and shoes!
Leo @ cupcakes in Paris January 23, 2010, 4:45 pm
Wow you are such an inspiration Caitlin!
And your bagels look wonderful. Cant wait to try the baked oatmeal from your previous post either.
Evan Thomas January 23, 2010, 4:49 pm
Have fun eating out!
Jenna January 23, 2010, 5:02 pm
Glad your feet aren’t hurting!
Jamie January 23, 2010, 5:04 pm
Love the mini bagels, I think I’ll have to pick some of those up this weekend! Hope you had a good snack too: I’m thinking I’ll be seeing a picture of pumpkin yogurt tonight? haha 🙂
Jessie @ thehappinessinhealth January 23, 2010, 5:13 pm
Nice splits! It must be so satisfying to run faster and faster after every mile :). Great bike, too. I agree with the poster above — 2 workouts in a day! Whew!
healthy ashley January 23, 2010, 5:34 pm
Nice job on the double-workout!
Karla January 23, 2010, 5:47 pm
Wow! Double work out! You’re a star! Glad your foot is better!
Cynthia (It All Changes) January 23, 2010, 5:51 pm
I’ve had the same running shoes since I started running. They help with my back problems. So I don’t mess with a good thing.
Hannah January 23, 2010, 5:54 pm
Girl I love your blog and your positive attitude, but how do you think that you need to lose 4 pounds?? Your hip bones are already jutting out in the picture on this post! You look beautiful the way you are-just as Operation Beautiful would say!
- caitlin January 23, 2010, 10:58 pm
  Aww thanks. I don’t think I *need* to lose 4 pounds… but this isn’t my normal, happy weight, and I don’t fit into a lot of my clothes. I think I look fine. It’ s just about being comfortable.
eatingRD January 23, 2010, 6:16 pm
great run! glad to hear your foot is feeling better, and so glad for biking!! You should totally get clip-less pedals! I was so freaked out by it, but now it’s like second nature and really maximizes your force production to = speed! I wanted to ask you what editor you use to write your posts in? I’m having a hard time with using wordpress because when I go to upload my pictures they are too big. I hope I don’t have to resize every pic manually. Any suggestions? Thanks!!
Theresa January 23, 2010, 6:30 pm
Definitely get some clipless pedals and riding shoes – you’ll notice a HUGE difference. You’ll feel much more “connected” to the bike – literally and mentally. I first used clipless pedals riding single track mountain bike trails – was terrified at first, but it really made my technique better. It makes a HUGE difference on my road bike too – I use Shimano SPD-SL pedals and cleats and love them. It helps with your up-stroke and is a great hammy workout if you focus on them!
Don’t worry too much about falling while you’re learning – just try getting used to getting “in” & “out” of the clips with one foot on the ground so you get the feel of it. I’ve fallen plenty of times, but NOT from learning how to use the clipless systems! Biggest tip I can give you is – while you’re still getting used to it, make sure you have one foot out of the clips before you come to a complete stop. That way you can put your foot down for balance while you’re stopped.
Good luck!
Lisa January 23, 2010, 6:40 pm
Sounds like a great workout! I love the weekends for long workouts too! So satisfying and such a great feeling!
Kristen January 23, 2010, 6:45 pm
It’s always great to return to running after a hiatus! I’m recovering from knee issues and am slowly easing myself back into a running routine. You mentioned that you wear Spenco insoles…are they custom or can you recommend a general product to try? I’ve heard the full length version is best?! Thanks!
- caitlin January 23, 2010, 10:59 pm
  they are just general products – if you click the Spenco link, you’ll be taken to the type I use.
Amanda January 23, 2010, 6:57 pm
Sorry to keep changing the subject with my blog comments. But I was wondering if you or any of your readers have any books about vegetarian eating (cookbooks or otherwise) that you have found particularly helpful. I’m looking to buy a few resources but I wanted to get some opinions before I just start going wild buying every book I lay my hands on 🙂

Thanks Caitlin. I really appreciate the time that you spend answering questions, emails, writing blogs, etc. I know you have a very busy life right now and I just want you to know that we all appreciate you taking time to do these things. I can’t wait to buy your book!!!!
- caitlin January 23, 2010, 10:59 pm
  Thank you so much 🙂
  
  I would read Food Inc (it’s a book in addition to being a movie)!
  - Anne January 24, 2010, 5:27 pm
    As far as recipes, I make tons of stuff from Thrive by Brendan Brazier and Skinny B!tch in the Kitch (both are actually vegan). I used to never cook but I’ve been super satisfied with both of these! For general books, I second the recommendation for Food, Inc., as well as books/articles by Michael Pollan (who’s also been discussed on this blog) and Andrew Weil (8 Weeks to Optimum Health got me more conscious of the ingreedients in processed foods, even though it’s not just for vegetarians).
- caitlin January 24, 2010, 5:33 pm
  I second the Michael Pollan suggestion! Can’t believe I forgot him. In Defense of Food changed my life.
Bec January 23, 2010, 7:30 pm
Clip ins will make a HUGE different in your riding! Definitely worth the $$$ 🙂
Amber K January 23, 2010, 7:47 pm
Glad to see that your foot is getting better. I’m now nursing my own workout-related injury. I had no idea that my hip was going to hurt so bad by my increased motiviation to hit the gym. Now I’m back on the couch….

But I just need some rest and then I can get back out there!
haya January 23, 2010, 7:51 pm
yay bike back!! i just got yellow bar tape for my bike (the frame is black and white with some yellow accent and i thought the yellow would look super cool. i’m excited to get it on! so much more fun than boring black tape)

clipless shoes and pedals are awesome! they will take a bit of learning though! (i fell off my bike once or twice. luckily i was doing this practice in a field, not in traffic)
Lisa (bakebikeblog) January 23, 2010, 7:57 pm
Congrats on the workouts!!!! Great effort 🙂
liz January 23, 2010, 7:59 pm
Get the clips. I could not imagine riding 100 miles or even 25 during a tri without clips. Your time will greatly improve. Welcome to the world of cycling!! It rocks!
Katie January 23, 2010, 7:59 pm
Get some clipless pedals and shoes! They will make a huge difference! Like others said, they take some getting used to, so don’t get to frustrated if you fall over a few times!
Amy January 23, 2010, 8:01 pm
You will notice such a HUGE difference when you get the shoes and deals….. It took me a while to get the hang of it, but its amazing the difference it makes. SO much more energy efficient!
Jessica @ The Process of Healing January 23, 2010, 8:11 pm
So glad you had a good and pain free run! I can’t wait until I can say that 🙂

Cute shoes. I buy the same running shoes again and again too. If you know what works for you, no point in messing with a good system.
Kerry (Running on Faith) January 23, 2010, 8:30 pm
I totally agree with the feeling of running after a marathon! Although, I am jealous that you were able to get back at it within no time! Good luck with your foot, too 🙂
Ashley January 23, 2010, 8:40 pm
Isn’t it great to be back outside running. I’m thinking of going for a run in Central Park tomorrow because if I can tackle those hills and that course then I can do anything! 🙂
Baroque Diva January 23, 2010, 9:00 pm
Cute little sandwiches! 🙂 Love it! Also, I’m so inspired by your motivation to achieve new fitness goals!
Jenny January 23, 2010, 9:42 pm
Working out does feel so great on the weekends–no rush, no stress, just enjoyment.

Great point about sticking with shoes that work, that’s a good tip.

I bought mini bagels today! So excited to use them 🙂
Jenn (j3nn.net) January 23, 2010, 10:09 pm
I love mini bagels, they’re so cute and perfect size for an egg. I also love days that involve lots of cardio. 🙂

Jenn
Katharine January 23, 2010, 10:46 pm
LOVE the pink! 😉 I wish I was a cardio queen – hopefully it’ll kick in while training!
Deva (Voracious Vorilee) January 23, 2010, 11:13 pm
I love the pink tape 🙂 Pink is awesome!
Heather (Heather's Dish) January 23, 2010, 11:18 pm
LOVE the bike handlebars! so cute 🙂

i used to be a cardio queen, but once i stopped going to a gym it was so much easier to do weights! come summertime though i’ll be hiking everywhere 🙂
Hillary @ Nutrition Nut on the Run January 23, 2010, 11:23 pm
Pretty shoes! I love getting new running shoes, but I’m the same way…I’ve gotten the same style of shoe 4x in a row now. I enjoy long a.m. weekend workouts as well =)
Morgan January 23, 2010, 11:25 pm
500+ miles on your shoes! GASP!
No wonder your foot was hurting… you needed new shoes!
Madeline January 24, 2010, 12:10 am
I love the pink handles! I just ordered a SPIbelt for running, black with a magenta zipper. I feel like pink in sporting equipment makes it more fun to workout haha. And it’s good to see you back running! I, um, got totally lost today and ended up nearly doubling my run. Whoops! Personal distance record, though 🙂

I hope you had a good weekend, and I look forward to following your training for the triathlon and century!
Kalli@fitandfortysomething January 24, 2010, 12:13 pm
i agree! weekends are for working out!

Previous post: Pumpkin Spice Latte Baked Oatmeal

Next post: Hidden Mickeys