Sunday, December 27, 2009
Monday, December 7, 2009
Thursday, December 3, 2009
Run o the mill
Another treadmill workout was conceived out of winter treadmill blues boredom today. I did this workout but added hills to it. This was nice because those first few miles are so slow that I get a bit antsy to get going. Today I warmed up with a slow .25 mile, then hiked the mill up to .6 grade and stuck to the workout increasing every half mile by .50. I decreased the incline everytime I increased my speed. Lots of button pushing is entertaining and helps those miles to slide by. By the time I'd reached my fastest pace, 5 solid miles has blown by. Thanks to One Republic and Beyonce as well. Okay, Fanny Lu too.
Wednesday, December 2, 2009
Training Log
Yesterday I did a new workout on the treadmill. Hills. I don't know too many people who get excited about running hills, but it really makes for a different and challenging workout...and something to break up the monotony of the 'mill.
I jogged for a 1/2 mile to get warmed up then cranked that puppy all the way up...to a 15 I believe! It was steep. I ran at a decent pace for .25 and then quickly back down to a jog on zero incline. After about .25 miles of rest, I cranked it all the way back up again. Another rest followed by a 7% incline at a faster pace x2 and rest. Then I inclined in the middle at 10% and ran at a decent pace again. I finished up with another 15% incline going as fast as I could for .20. DONE! What a work out! The whole run took me 4 miles.
Here's how it looks drawn out nicely.
Warm up
15% incline at run pace x 2
7% incline at faster pace x 2
10% incline at decent pace x 2
15% incline at run pace
Cool Down
I know you're not going to like the idea, but give it a try. It makes running flat again sooo easy and makes you a stronger runner in the end.
I jogged for a 1/2 mile to get warmed up then cranked that puppy all the way up...to a 15 I believe! It was steep. I ran at a decent pace for .25 and then quickly back down to a jog on zero incline. After about .25 miles of rest, I cranked it all the way back up again. Another rest followed by a 7% incline at a faster pace x2 and rest. Then I inclined in the middle at 10% and ran at a decent pace again. I finished up with another 15% incline going as fast as I could for .20. DONE! What a work out! The whole run took me 4 miles.
Here's how it looks drawn out nicely.
Warm up
15% incline at run pace x 2
7% incline at faster pace x 2
10% incline at decent pace x 2
15% incline at run pace
Cool Down
I know you're not going to like the idea, but give it a try. It makes running flat again sooo easy and makes you a stronger runner in the end.
Monday, November 23, 2009
Report Due
Hey, where did everyone go?
Report in comments.
My week was a big stinker...and looks really bad. I had Thanksgiving Part I at my aunts house...I still have to survive Thanksgiving Part II...oooocch. My points are suffering.
I had 8 points this week. I didn't really take advantage of the clean days taking points away and just tried to keep all snacks to one per day, which doesn't seem that bad, but really adds up!
Report in comments.
My week was a big stinker...and looks really bad. I had Thanksgiving Part I at my aunts house...I still have to survive Thanksgiving Part II...oooocch. My points are suffering.
I had 8 points this week. I didn't really take advantage of the clean days taking points away and just tried to keep all snacks to one per day, which doesn't seem that bad, but really adds up!
Sunday, November 15, 2009
Report Due
Okay, end of week one. This has been a great challenge for me. I realized how often I'll just pop a handful of this or that into my mouth. Once I did just that, and thought, "I don't want to write a point down for this" and spit it back out--aack!
Here's my story:
Day One-1 Diet Soda= 1 point
Day Two-Clean as a whistle
Day Three-1 square chocolate + 1 serving pumpkin bread pudding (delicious) = 2 points
Day Four-1 serving pumpkin bread pudding (aack!) = 1 point
Day Five-CLEAN
Day Six-Gelato!!= 1 point
Day Seven...it's not over yet...
Tota 3 points! This hasn't made me stop having treats (obviously) but it does make me think twice about having a second helping (that bread pudding was tasty though!)
How did your week go?
Here's my story:
Day One-1 Diet Soda= 1 point
Day Two-Clean as a whistle
Day Three-1 square chocolate + 1 serving pumpkin bread pudding (delicious) = 2 points
Day Four-1 serving pumpkin bread pudding (aack!) = 1 point
Day Five-CLEAN
Day Six-Gelato!!= 1 point
Day Seven...it's not over yet...
Tota 3 points! This hasn't made me stop having treats (obviously) but it does make me think twice about having a second helping (that bread pudding was tasty though!)
How did your week go?
Friday, November 13, 2009
Starting late?
If you'd like to join in START NOW! At the end of the first week, we'll just tie you with first place...so you have as many points as the person with the fewest....does that sound fair? This way you won't start with 0 points, but you'll also have a fighting chance :) UNLESS of course between NOW and Sunday (when we report our first week) you have already had more points then he/she with the fewest...then you will just have the points you have. Hum, confusing...just start now and we'll figure it out on Sunday.
Thursday, November 12, 2009
Battle of the Bulge
Yesterday while I was running and contemplating over the previous evening's Biggest Loser episode, the need to battle the bulge seemed even more important than ever. As I watch the show it's great to see the contestants loosing weight and feeling happy and excited again. It's great that they're overcoming emotions and obstacles that kept them from being healthy and feeling good about themselves. In all of that thinking the question of "But how did they become so overweight in the first place?" came to mind. And the answer, they gave up the battle or perhaps they never learned how to fight in the first place.
Never learning how to fight stems from childhood in which the child either had overweight parents as examples or was taught and GIVEN poor nutrition. As I raise 2 young girls these things are important to me. I want to give them an example of how fun and satisfying it is to eat healthy and exercise. It's also my responsibility to teach them what is healthy and what isn't and to GIVE them proper nutrition since they're to young to do it on their own. Hopefully, by the time they are able to make all of their own healthy decisions they will be educated and motivated. I also tell them I love them just how they are...I hope they always feel happy and confident in themselves.
Giving up the Battle. Danny, on the show, is a great example. Everything was fine, got married, had kids, got in a rut, had no time, lost his fire, didn't exercise and ate lots of food..probably in that order. It's been great to watch him find some time, exercise and eat healthy, get out of the rut, get his fire back...probably in that order.
The battle of the bulge is easy for very few people. Here in North America it is amazingly easy to get food, too much food, and too much unhealthy food...and then to eat it all!
I think we get busy, get stressed out, don't plan, don't prepare and wind up at McD's. We have so much going on that we just want to relax and enjoy a big meal and not worry about what we're eating--we have enough to worry about! We want to hang out with friends and laugh over appetizers, entrée, drinks and dessert. We don't want to have one more thing to think about, to plan, to busy ourselves with. And so instead, when we turn 55 we worry about diabetes, prescription prices, insurance rates. Giving up on the battle is like telling a lie. It kind of feels good, might make you look good or like you're having fun, but you can be sure it's going to catch up to you and then things won't feel so good or be so funny.
I just read a study that put some people in front of an automatically refilling bowl of soup and the other a group that had to get up and get another good of soup on their own. The group with the automatically refilling bowl ate twice as much!!!! When you have a bunch of food in front of you, you're probably going to eat it!
So, instead plan to be healthy, make a plan as to what you're going to eat, crunch the calorie numbers, be responsible.
The battle is not always fun and sometimes it's a hard decision, but eating healthy and exercising will make you feel good and keep you healthy for all of the years that you keep on fighting.
...wew!
Never learning how to fight stems from childhood in which the child either had overweight parents as examples or was taught and GIVEN poor nutrition. As I raise 2 young girls these things are important to me. I want to give them an example of how fun and satisfying it is to eat healthy and exercise. It's also my responsibility to teach them what is healthy and what isn't and to GIVE them proper nutrition since they're to young to do it on their own. Hopefully, by the time they are able to make all of their own healthy decisions they will be educated and motivated. I also tell them I love them just how they are...I hope they always feel happy and confident in themselves.
Giving up the Battle. Danny, on the show, is a great example. Everything was fine, got married, had kids, got in a rut, had no time, lost his fire, didn't exercise and ate lots of food..probably in that order. It's been great to watch him find some time, exercise and eat healthy, get out of the rut, get his fire back...probably in that order.
The battle of the bulge is easy for very few people. Here in North America it is amazingly easy to get food, too much food, and too much unhealthy food...and then to eat it all!
I think we get busy, get stressed out, don't plan, don't prepare and wind up at McD's. We have so much going on that we just want to relax and enjoy a big meal and not worry about what we're eating--we have enough to worry about! We want to hang out with friends and laugh over appetizers, entrée, drinks and dessert. We don't want to have one more thing to think about, to plan, to busy ourselves with. And so instead, when we turn 55 we worry about diabetes, prescription prices, insurance rates. Giving up on the battle is like telling a lie. It kind of feels good, might make you look good or like you're having fun, but you can be sure it's going to catch up to you and then things won't feel so good or be so funny.
I just read a study that put some people in front of an automatically refilling bowl of soup and the other a group that had to get up and get another good of soup on their own. The group with the automatically refilling bowl ate twice as much!!!! When you have a bunch of food in front of you, you're probably going to eat it!
So, instead plan to be healthy, make a plan as to what you're going to eat, crunch the calorie numbers, be responsible.
The battle is not always fun and sometimes it's a hard decision, but eating healthy and exercising will make you feel good and keep you healthy for all of the years that you keep on fighting.
...wew!
Monday, November 9, 2009
Specifications on the Challenge
Points should correspond to serving size. What about things that don't have a serving size? At the restaurant? Well, just write in and ask! I'll let you know! slash do your best!
Also, one day with no junk only wipes out ONE POINT of junk, not an entire day filled with junk. So no pigging out one day and being good the next thinking all is well. Nope, just one point.
Day one almost complete...I've been clean as a whistle.
Also, one day with no junk only wipes out ONE POINT of junk, not an entire day filled with junk. So no pigging out one day and being good the next thinking all is well. Nope, just one point.
Day one almost complete...I've been clean as a whistle.
Monday, November 2, 2009
I think I have it
A New Challenge!
I've been asked by a few for help through the holidays! And since they're already upon us...we'd better get started!
Here's my idea. Starting next week, we'll keep track of how much junk food we eat. Whether it's chips, soda, cookies, candy you have to write it down as a point. Each serving or item of junk food equals one point. We'll keep track of points from Nov. 9th to Jan. 4th. The person with the least amount of points wins!
Oooo-let's make this more interesting. For everyday that you eat absolutely NO JUNK you can erase one day of junk...so it will look like you had two days of no points. If you continue to overcompensate in this way you can actually end up with positive points!
And the person who wins...gets a little surprise from me! Probably nothing awesome like a pair of running shoes, but a little healthy something in the mail is always fun!
Sign up in comments if you're in!
I've been asked by a few for help through the holidays! And since they're already upon us...we'd better get started!
Here's my idea. Starting next week, we'll keep track of how much junk food we eat. Whether it's chips, soda, cookies, candy you have to write it down as a point. Each serving or item of junk food equals one point. We'll keep track of points from Nov. 9th to Jan. 4th. The person with the least amount of points wins!
Oooo-let's make this more interesting. For everyday that you eat absolutely NO JUNK you can erase one day of junk...so it will look like you had two days of no points. If you continue to overcompensate in this way you can actually end up with positive points!
And the person who wins...gets a little surprise from me! Probably nothing awesome like a pair of running shoes, but a little healthy something in the mail is always fun!
Sign up in comments if you're in!
Tuesday, October 27, 2009
Being Responsible
As I plan and prepare menus, I find it amazing to know what we put on our plates. It doesn't take a lot to blow a 1,400 calorie diet out of the water. An innocent cookie here, a second helping of pasta there, a few extra bites of burger.
I feel like we've all be deceived and learned incorrect behaviors from things around us. An IHOP poster sports a 5 stack of pancakes on one plate. Chili's boasts a 2 for $20 appetizer/entree/dessert special. And a Whopper is just a buck! These things are not necessarily bad in and of themselves (okay, just a tad naughty) because it's okay to splurge a little once in a while and to go out and eat something you like, but we take all of these ideas home with us and end up preparing and eating oversized/poorly planned meal the rest of the time too. Not only that, but we were all once children who happily chopped through 4 hot dogs around the camp fire (or was that just me?) and we think we can still eat the same way.
My advice, learn what you're eating. Recognize how many calories are in the foods you're choosing to eat and make good decisions based on a well balanced diet. Maybe knowing that there is 120 calories in a 1/2 c low fat ice cream will help you to enjoy your serving and motivate you not to go back for seconds. Then, when you do go out to eat, you'll realize things can get out of hand really easy and you'll ask the waiter not to bring the chip and salsa basket!
Be responsible for who you are and what you're becoming (hopefully and healthy, happy person).
I feel like we've all be deceived and learned incorrect behaviors from things around us. An IHOP poster sports a 5 stack of pancakes on one plate. Chili's boasts a 2 for $20 appetizer/entree/dessert special. And a Whopper is just a buck! These things are not necessarily bad in and of themselves (okay, just a tad naughty) because it's okay to splurge a little once in a while and to go out and eat something you like, but we take all of these ideas home with us and end up preparing and eating oversized/poorly planned meal the rest of the time too. Not only that, but we were all once children who happily chopped through 4 hot dogs around the camp fire (or was that just me?) and we think we can still eat the same way.
My advice, learn what you're eating. Recognize how many calories are in the foods you're choosing to eat and make good decisions based on a well balanced diet. Maybe knowing that there is 120 calories in a 1/2 c low fat ice cream will help you to enjoy your serving and motivate you not to go back for seconds. Then, when you do go out to eat, you'll realize things can get out of hand really easy and you'll ask the waiter not to bring the chip and salsa basket!
Be responsible for who you are and what you're becoming (hopefully and healthy, happy person).
Friday, October 9, 2009
Where have you been dear Kelly?
I've been up to my eyeballs in menu planning! It's been so much fun and I've enjoyed seeing so many people find healthy successes.
...and the yoga challenge? Hope you did it and loved it!
...and tomorrow? 10 mile race, baby! and in this one I'm actually a legit runner with a real number!
...and the yoga challenge? Hope you did it and loved it!
...and tomorrow? 10 mile race, baby! and in this one I'm actually a legit runner with a real number!
Thursday, September 24, 2009
Sigh of Relief
It's been about a week since I misplaced my running watch. I've felt a touch out of synch. I've been avoiding the track knowing that it's ridiculous to run around in circles without a clue as to how fast. I took a client there and had to use my cell phone to time her repeats....sweet! I've spent at least a 1/2 hour a day tearing every room in the house apart trying to find it and more recently trying to cope with the idea of buying a new one even though the "old" one was used less than one year.
Then Today
When I got out of the shower I was puttering around in the bathroom when I heard the beautiful song of Beep Beep. I spun around, and sang out loud, "I heard you my blessed watch." Yes, blessed. The sound came from inside my closet. I hit the ground and swam through a few pairs of shoes, until I reached my long lost friend. Immediately tying it back on my wrist, I felt like my old self again...you know, back in synch. In fact, even though I just ran three 6 minute mile repeats, I feel like heading over to the track just to push buttons.
YOGA CHALLENGE
as far as this goes, it's been hard for me! I love yoga, but it's hard to remember to fit in a couple of mini sessions each day. If I don't teach my morning class, I've been getting around to it by noon, and then I'm already behind! The past couple of night my third session has been a 12:30AM. BAD! The worst session was a quick on wearing jeans...not comfy. I do enjoy the way I feel afterward and I hope to time things better in the days to come. How are you doing?
Then Today
When I got out of the shower I was puttering around in the bathroom when I heard the beautiful song of Beep Beep. I spun around, and sang out loud, "I heard you my blessed watch." Yes, blessed. The sound came from inside my closet. I hit the ground and swam through a few pairs of shoes, until I reached my long lost friend. Immediately tying it back on my wrist, I felt like my old self again...you know, back in synch. In fact, even though I just ran three 6 minute mile repeats, I feel like heading over to the track just to push buttons.
YOGA CHALLENGE
as far as this goes, it's been hard for me! I love yoga, but it's hard to remember to fit in a couple of mini sessions each day. If I don't teach my morning class, I've been getting around to it by noon, and then I'm already behind! The past couple of night my third session has been a 12:30AM. BAD! The worst session was a quick on wearing jeans...not comfy. I do enjoy the way I feel afterward and I hope to time things better in the days to come. How are you doing?
Sunday, September 20, 2009
Monday, September 14, 2009
The Two Week Yoga Challenge
Many dedicated yogis and students practice yoga through out the day. The Sun Salutation is actually meant to be performed just so, throughout the day as the sun moves over the earth (or is it the other way around?). While this daily practice improves flexibility and circulation, it will also boost your mood and energy level.
And so your challenge is to practice yoga three times throughout the day for two weeks. We will begin Sept. 21st and end Oct. 4th...don't be scared, it's just two weeks. Your three sessions can be as little as a few spins through the Sun Salutation or a full hour of set asana. The one stipulation is that a "session" must last at least 5 mins. Ideally, one would practice in the morning, at noon, and in the evening. If there is a problem with timing, just try to space sessions a few hours apart.
Two weeks too much? Shoot for one.
You in? Comment and let me know what you think!
And so your challenge is to practice yoga three times throughout the day for two weeks. We will begin Sept. 21st and end Oct. 4th...don't be scared, it's just two weeks. Your three sessions can be as little as a few spins through the Sun Salutation or a full hour of set asana. The one stipulation is that a "session" must last at least 5 mins. Ideally, one would practice in the morning, at noon, and in the evening. If there is a problem with timing, just try to space sessions a few hours apart.
Two weeks too much? Shoot for one.
You in? Comment and let me know what you think!
Monday, August 17, 2009
Track and Field World Championships
The races were awesome. The 100m with Bolt and Gay was amazing...9.56!!!!
I was most impressed with this little darlin' Jessica Ennis competing in the women's heptathlon. She blew everyone else out of the water and could have walked the last event, the 800m, and still have won. The most amazing part...she's 5'4". She smoked everyone in the high hurdles and even the high jump. And when I say everyone, I'm talking about Olympic athletes, most as tall as 6'.
She really sets the stage for no excuses! Don't set limits on yourself because of your shape or size. When my girls get older and complain that they're not tall enough for this (which they most likely won't be) or built right for that...I'm going to tell them about Jessica Ennis.
Thursday, August 13, 2009
Refining my opinion
Most of you are probably aware by now, that I push speed work. I do this because the majority of high school runners and adult 5k-marathon runners that I talk to go on long, long slow runs and don't try to push their pace much. I'm always telling people to get on the track or throw some intervals and progression runs into their normal running workout. So much, that I may have you doubting the importance of the long run.
The long run. Very important. It builds muscle, grows capillaries (which take oxygen to your muscle), and strengthens tendons, bones and ligaments. All of these things help you to run economically and stronger.
BUT instead of going out and plodding along for 90 minutes to 2 hours, try running the last 30 minutes fast, or progressively getting faster every 30 mins(negative splits), or add 15x15 second sprints throughout. Do this unless you're a newbie to the long run, in which case just plod until you feel comfortable with the distance/time. Having said all of that, make sure your long run is easy! Do some long tempo runs (like 3 miles x 2) or longer intervals (like mile repeats) the day before to make sure your already slightly beat up going into your long run. You don't want the long run to come at the expense of your race specific training.
This post is for everything...the 1 mile to the marathon. Get some distance on.
I would throw in the long run once a week and a shorter, but still long run somewhere else in the week too. And what should you do the other days??? SPEED!
The long run. Very important. It builds muscle, grows capillaries (which take oxygen to your muscle), and strengthens tendons, bones and ligaments. All of these things help you to run economically and stronger.
BUT instead of going out and plodding along for 90 minutes to 2 hours, try running the last 30 minutes fast, or progressively getting faster every 30 mins(negative splits), or add 15x15 second sprints throughout. Do this unless you're a newbie to the long run, in which case just plod until you feel comfortable with the distance/time. Having said all of that, make sure your long run is easy! Do some long tempo runs (like 3 miles x 2) or longer intervals (like mile repeats) the day before to make sure your already slightly beat up going into your long run. You don't want the long run to come at the expense of your race specific training.
This post is for everything...the 1 mile to the marathon. Get some distance on.
I would throw in the long run once a week and a shorter, but still long run somewhere else in the week too. And what should you do the other days??? SPEED!
Wednesday, July 22, 2009
JFR
Marathon
Are you looking to Just Finish the Race? Or kick some trash? (I hope it's the second option...even though around mile 18 or 20 my point of view always changes...)
There are so many ways to train for a marathon, or any race, that things can get confusing. I've trained for marathons with lots of milage up front and speed work at the end, and the opposite way with speed work first and mileage later.
I am personally a fan of doing speed work first. This training method makes sense to me...and, if you haven't noticed, I like speed work. There's a LINK to the training program that I've used with the speed work up front.
I would suggest that you do find a program that fits your goals and abilities. Having a program is motivating, safe(r), helpful, and confidence building.
I would also suggest that you do get a LOB (Lot Of Both--speed work and milage---I just can't stop myself). Mileage is important, but so is having a fine tuned engine.
Are you looking to Just Finish the Race? Or kick some trash? (I hope it's the second option...even though around mile 18 or 20 my point of view always changes...)
There are so many ways to train for a marathon, or any race, that things can get confusing. I've trained for marathons with lots of milage up front and speed work at the end, and the opposite way with speed work first and mileage later.
I am personally a fan of doing speed work first. This training method makes sense to me...and, if you haven't noticed, I like speed work. There's a LINK to the training program that I've used with the speed work up front.
I would suggest that you do find a program that fits your goals and abilities. Having a program is motivating, safe(r), helpful, and confidence building.
I would also suggest that you do get a LOB (Lot Of Both--speed work and milage---I just can't stop myself). Mileage is important, but so is having a fine tuned engine.
Monday, July 20, 2009
Stretching 101
You may already know all of this, but I just wanted to cover the bases. I see so many people doing things wrong, well, not WRONG, but not in the best way, so let's clear things up.
DO NOT stretch before your workout. WHAT? A rather new idea, but study after study, article after article, journal entry after journal entry has confirmed that stretching pre-workout is inefficient and potentially damaging. 1. you are stretching muscles that have not been warmed up yet and are therefore not elastic, which can actually lead to injury. 2. stretching pre-run/workout/walk/whatever can actually weaken your muscles for the next 10-15 minutes (and who wants that when they're trying to bust out some 200's?). DO WARMUP. This means start with a nice easy jog or walk of 5-10 minutes before you try to break a world record.
DO stretch after your workout. Stretching your now warm and elastic muscles will really benefit you most for you NEXT workout. You are gaining flexibility/balance/strength that will help you be more relaxed and keep injuries at bay.
DO YOGA. If you are still doing the hurdle stretch and the old arm pull across the chest, you really should stop. Please do yoga. The benefits are overwhelming. Flexibility/balance/strength/focus are all part of yoga. You'll gain more from 5 minutes of yoga then 10 minutes of your 1950's toe touches. It's easy to browse a yoga index (provided by yoga journal and linked at left), check out some books from the library, or buy a few yoga videos (think Rodney Yee).
*extra bonus tip* runners who tone and improve core strength run up to 33% better (that can translate into big minutes!)
DO NOT stretch before your workout. WHAT? A rather new idea, but study after study, article after article, journal entry after journal entry has confirmed that stretching pre-workout is inefficient and potentially damaging. 1. you are stretching muscles that have not been warmed up yet and are therefore not elastic, which can actually lead to injury. 2. stretching pre-run/workout/walk/whatever can actually weaken your muscles for the next 10-15 minutes (and who wants that when they're trying to bust out some 200's?). DO WARMUP. This means start with a nice easy jog or walk of 5-10 minutes before you try to break a world record.
DO stretch after your workout. Stretching your now warm and elastic muscles will really benefit you most for you NEXT workout. You are gaining flexibility/balance/strength that will help you be more relaxed and keep injuries at bay.
DO YOGA. If you are still doing the hurdle stretch and the old arm pull across the chest, you really should stop. Please do yoga. The benefits are overwhelming. Flexibility/balance/strength/focus are all part of yoga. You'll gain more from 5 minutes of yoga then 10 minutes of your 1950's toe touches. It's easy to browse a yoga index (provided by yoga journal and linked at left), check out some books from the library, or buy a few yoga videos (think Rodney Yee).
*extra bonus tip* runners who tone and improve core strength run up to 33% better (that can translate into big minutes!)
A Marathon Workout
I know a few peeps who are preparing for a marathon and thought I'd share a favorite workout.
Hop on the track of course...
Warm up with a mile or two (well, I guess you can do this off the track..and better so).
Run 800m at goal time (in minutes). If your goal is to run a 4 hour marathon, your 800 pace should be 4 minutes. If you want to run a 3:15 hour marathon, your 800 should be 3:15 minutes.
Recover between 800's with a 400m jog.
Repeat 8 times*
Cool down with a mile
STRETCH
*you'll thank me later
Hop on the track of course...
Warm up with a mile or two (well, I guess you can do this off the track..and better so).
Run 800m at goal time (in minutes). If your goal is to run a 4 hour marathon, your 800 pace should be 4 minutes. If you want to run a 3:15 hour marathon, your 800 should be 3:15 minutes.
Recover between 800's with a 400m jog.
Repeat 8 times*
Cool down with a mile
STRETCH
*you'll thank me later
Saturday, July 4, 2009
New Yoga Likes
Always on the look out for new vinyasas or different yoga poses, I found THIS and LOVE it.
Great for the knees and good for the tone.
Here's how my yoga class is currently operating.
Monday is about toning up and building strength. We move through the poses quickly, but add repetitions and do some lifts. I think of it as prep work for more advanced positions. Some students have now moved into the advanced poses and practice these while the rest continue building muscle and balance. We also spend some time in inverted poses.
Wednesday is endurance work. We warm up with the Sun Salutation and move right into all three warrior poses. We hold I and II for 2 minutes and Warrior III for 1 minute and a bit. We hold Downward Facing Dog for 3 minutes. We do a bit of plank work, holding in Plank Neutral and Star. This past week I also added THESE dancing moves and everyone enjoyed it. It's summer time here and I don't turn the AC on in our room, so we're all sweating pretty good--we love it!
Great for the knees and good for the tone.
Here's how my yoga class is currently operating.
Monday is about toning up and building strength. We move through the poses quickly, but add repetitions and do some lifts. I think of it as prep work for more advanced positions. Some students have now moved into the advanced poses and practice these while the rest continue building muscle and balance. We also spend some time in inverted poses.
Wednesday is endurance work. We warm up with the Sun Salutation and move right into all three warrior poses. We hold I and II for 2 minutes and Warrior III for 1 minute and a bit. We hold Downward Facing Dog for 3 minutes. We do a bit of plank work, holding in Plank Neutral and Star. This past week I also added THESE dancing moves and everyone enjoyed it. It's summer time here and I don't turn the AC on in our room, so we're all sweating pretty good--we love it!
Tuesday, June 9, 2009
CHALLENGE
While making all of these diets and including my own diet in the process...I've make some deep commitments to salad. I've always liked it, especially all dressed up with chicken and mandarins, but I've never been truly committed to The Salad. You know just the romaine + ice burg + spring greens + spinach + radishes + carrots type.
I'm am now committed. We have a salad at EVERY dinner.
Your challenge? Commit to The Salad --that's the nothing fancy, just the good stuff type --every night for SEVEN DAYS!
ARE YOU IN?
*BTW: Menopause Gal has lost 10 lbs in a week and 2 days. Yes, a lot of weight, but it came off quick just cause she was eating the wrong stuff for what her body was going through. She wants 5 more lbs off and is going to continue with the diet another week. We will then revamp it and up the calories.
I'm am now committed. We have a salad at EVERY dinner.
Your challenge? Commit to The Salad --that's the nothing fancy, just the good stuff type --every night for SEVEN DAYS!
ARE YOU IN?
*BTW: Menopause Gal has lost 10 lbs in a week and 2 days. Yes, a lot of weight, but it came off quick just cause she was eating the wrong stuff for what her body was going through. She wants 5 more lbs off and is going to continue with the diet another week. We will then revamp it and up the calories.
Saturday, June 6, 2009
...More for your 'mill
I thought I'd share some other crazy things I do on the 'mill. Be BRAVE! Try these out...you'll look like a pro!
Defensive Drill: I turn my 'mill down to 4mph, with one hand holding on up front I turn my body sideways. Squat down and move feet in a defensive basketball slide...without the slide! Hum...how to explain...shuffle/hop feet in a squat going sideways on your 'mill. Once I've got a beat, I hike it up to 6mph...but stay where you feel in control. Get it? If not, give me a call...it's cool! I usually count to 50 while doing this and then change to the other side. I do 2-3 sets.
A-skip: this one is tricky, but fun. Every third step, lift your knee and drive it down..Hey, THIS GUY explains it pretty well. You can do it with just one side and then the other, then when you get it, put both together. SWEET!
Skip Kick: I can't find a nice guy to explain this one. Jog lightly on the balls of your feet. Kick one foot/leg straight up in front in a hop. Kind of like the A-skip, but bringing up a straight leg instead. Start with just one leg and then alternate when you get in the groove. Yeah...call me.
Yep, I do these crazy/weird looking drills in my small gym...and guess what. Nobody cares. Don't be afraid to try them out. They're great for your work out, help with turn over and form, improve agility, strengthen and protect ligaments and tendons, and if nothing else, I'll think you're cool for trying.
Defensive Drill: I turn my 'mill down to 4mph, with one hand holding on up front I turn my body sideways. Squat down and move feet in a defensive basketball slide...without the slide! Hum...how to explain...shuffle/hop feet in a squat going sideways on your 'mill. Once I've got a beat, I hike it up to 6mph...but stay where you feel in control. Get it? If not, give me a call...it's cool! I usually count to 50 while doing this and then change to the other side. I do 2-3 sets.
A-skip: this one is tricky, but fun. Every third step, lift your knee and drive it down..Hey, THIS GUY explains it pretty well. You can do it with just one side and then the other, then when you get it, put both together. SWEET!
Skip Kick: I can't find a nice guy to explain this one. Jog lightly on the balls of your feet. Kick one foot/leg straight up in front in a hop. Kind of like the A-skip, but bringing up a straight leg instead. Start with just one leg and then alternate when you get in the groove. Yeah...call me.
Yep, I do these crazy/weird looking drills in my small gym...and guess what. Nobody cares. Don't be afraid to try them out. They're great for your work out, help with turn over and form, improve agility, strengthen and protect ligaments and tendons, and if nothing else, I'll think you're cool for trying.
Thursday, June 4, 2009
...and eat it too.
Nope, no cake here!
I've been whippin' out healthy menu's right and left (and when I say whippin' I mean spending hours on each one). Although I've prepared and enjoy the dishes that I recommend, I've not yet stuck to a plan myself...until this week. I thought it would be a good idea if I could relate to the people who are eating the food I recommend the way I recommend it! ...and not to give myself a big pat on the back, but I've really liked it. I feel completely in control of the way I eat. I'm eating based on the calories my body need rather than emotion. I'm eating a wide range of exciting foods with the proper amount of vitamins and minerals, carbohydrates, proteins, fats, omega 3's, monounsaturated fatty acids....you see where I'm going.
It also takes the guess work out of meal prep. I already know what I'm going to prepare for dinner today, tomorrow, and the whole week. The biggest change I've noticed is that we have a salad at dinner time EVERY night. I like it. I feel like I've been eating better and I feel like my whole family is eating better too.
Yeah for menu planning...is there a more professional way to say that...meal planning, healthy eating plan, healthy menu...hum???
I've been whippin' out healthy menu's right and left (and when I say whippin' I mean spending hours on each one). Although I've prepared and enjoy the dishes that I recommend, I've not yet stuck to a plan myself...until this week. I thought it would be a good idea if I could relate to the people who are eating the food I recommend the way I recommend it! ...and not to give myself a big pat on the back, but I've really liked it. I feel completely in control of the way I eat. I'm eating based on the calories my body need rather than emotion. I'm eating a wide range of exciting foods with the proper amount of vitamins and minerals, carbohydrates, proteins, fats, omega 3's, monounsaturated fatty acids....you see where I'm going.
It also takes the guess work out of meal prep. I already know what I'm going to prepare for dinner today, tomorrow, and the whole week. The biggest change I've noticed is that we have a salad at dinner time EVERY night. I like it. I feel like I've been eating better and I feel like my whole family is eating better too.
Yeah for menu planning...is there a more professional way to say that...meal planning, healthy eating plan, healthy menu...hum???
Wednesday, May 27, 2009
So Happy
I just finished a Wheat-Free, Low sodium, High MUFA (monounsaturated fatty acids) Diet! I was so excited for the challenge...and it was...took me a week! If you want to try it out...you have to do something really nice for me or give me a whole bunch of money!
*okay, I'm back (5 mins later). Really, I didn't get to say (write) enough. I'm actually more than excited over this "Menu" as I like to call my meal plans. My client is over 40, just started menopause, has put on 15 lbs for no reason, and feels like poop. I really think this is just the ticket. I'll let you know how it goes.
*okay, I'm back (5 mins later). Really, I didn't get to say (write) enough. I'm actually more than excited over this "Menu" as I like to call my meal plans. My client is over 40, just started menopause, has put on 15 lbs for no reason, and feels like poop. I really think this is just the ticket. I'll let you know how it goes.
Treadmill Work
Looking for something new to do on the 'mill, I came up wit this...and enjoyed it.
Start at a comfy pace. Every 1/2 mile (or .50 on your 'mill) pick it up .5 mph. So, if you start at 4mph, you'll run that pace for 1/2 mile and then take it to a 4.5 for the next 1/2 mile. Continue adding .5mph every 1/2 mile. I ran 5 miles this way. It's a great way to get a nice warm up jog in and then push it a bit at the end. This is also helpful to practice negative splits...which is a fancy way of saying you get faster as you go.
Oh, if taking it up .5mph at a time is a bit stressful, try just taking it up .2 or .3 mph at a time.
Try it out.
Start at a comfy pace. Every 1/2 mile (or .50 on your 'mill) pick it up .5 mph. So, if you start at 4mph, you'll run that pace for 1/2 mile and then take it to a 4.5 for the next 1/2 mile. Continue adding .5mph every 1/2 mile. I ran 5 miles this way. It's a great way to get a nice warm up jog in and then push it a bit at the end. This is also helpful to practice negative splits...which is a fancy way of saying you get faster as you go.
Oh, if taking it up .5mph at a time is a bit stressful, try just taking it up .2 or .3 mph at a time.
Try it out.
Thursday, May 7, 2009
WITW?
I'm trying out some cool, hip text talk. The above is What In The World? ...I like it when people explain their acronyms to me.
What's new in health and fitness via Kelly?
Just reading some sports injury book that talks a lot about edema, contusions, fractures, hypoxia, active movement, and such and so forth.
The big excitement is that I'm running a race this Friday. Oh, just a 5k. OATMATG...On A Treadmill At The Gym!
I've asked another runner to meet me at 9am and humor me with a little competition. I need it because I'm planning on shattering my previous 5k pr. I think I can do it, so here's to trying.
Other news-I just erroneously subscribed to Running Times $10 for 10 issues. I was totally pumped until I realized it wasn't Runner's World (everyone's all time fave). BUT ISP...I'm Still Pumped because it's about running and should be cool.
What's new in health and fitness via Kelly?
Just reading some sports injury book that talks a lot about edema, contusions, fractures, hypoxia, active movement, and such and so forth.
The big excitement is that I'm running a race this Friday. Oh, just a 5k. OATMATG...On A Treadmill At The Gym!
I've asked another runner to meet me at 9am and humor me with a little competition. I need it because I'm planning on shattering my previous 5k pr. I think I can do it, so here's to trying.
Other news-I just erroneously subscribed to Running Times $10 for 10 issues. I was totally pumped until I realized it wasn't Runner's World (everyone's all time fave). BUT ISP...I'm Still Pumped because it's about running and should be cool.
Wednesday, April 8, 2009
Flax Seed
If you don't use flax seed in your recipes, you've gotta start! It's got your omega 3-oils, fiber, and is trans fat free. You can use it as an oil or egg substitute. 3 Tbs. Flax seed can replace 1 Tbs. fat or oil. 1 Tbs. Flax seed + 3 Tbs. water can replace 1 egg. Pssst: this info is right on the side of the box.
I do the substitutions a lot. For the Fiber One cookies I may just take out 1/2 the oil and do the other half Flax Seed (the cookie probably needs a little oil to hold it all together). It's not a lot of oil in the first place, but you can never go wrong making something a little bit better.
I always put Flax Seed in my Honey Whole Wheat Bread, and here's another recipe that I like:
Banana-Cinnamon Waffles
Top Waffles with fruit and yogurt!
1 cup all-purpose flour
1/2 cup whole wheat flour (I do the whole thing in wheat flour and it's fine)
1/4 cup buckwheat flour (if you don't have it, just add more regular flour)
1/4 cup ground flax seed
2 Tbs sugar
1 1/2 tsp. baking powder
1/2 tsp ground cinnamon
1/4 tsp salt
1 1/2 cups fat free milk
3 Tbs butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed
cooking spray
Mix it all like you should and make it into a waffle in your iron.
I do the substitutions a lot. For the Fiber One cookies I may just take out 1/2 the oil and do the other half Flax Seed (the cookie probably needs a little oil to hold it all together). It's not a lot of oil in the first place, but you can never go wrong making something a little bit better.
I always put Flax Seed in my Honey Whole Wheat Bread, and here's another recipe that I like:
Banana-Cinnamon Waffles
Top Waffles with fruit and yogurt!
1 cup all-purpose flour
1/2 cup whole wheat flour (I do the whole thing in wheat flour and it's fine)
1/4 cup buckwheat flour (if you don't have it, just add more regular flour)
1/4 cup ground flax seed
2 Tbs sugar
1 1/2 tsp. baking powder
1/2 tsp ground cinnamon
1/4 tsp salt
1 1/2 cups fat free milk
3 Tbs butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed
cooking spray
Mix it all like you should and make it into a waffle in your iron.
Tuesday, April 7, 2009
Healthy(er) treats
Cookies may never be carrots, but these two recipes were really tasty and not too rough on the old ticker.
My favorite first
Fiber One Crunch Fudge Cookies
1 box (1 lb 2.3 oz) brownie mix
2 cups Fiber One cereal
1/3 cup water
1 egg
1 Tbs. vegetable oil
2 tsp. vanilla
1/8 tsp. ground cinnamon
2 Tbs. miniature semisweet chocolate chips
1. Heat oven to 350. Spray cookie sheet with cooking spray. Mix all ingredients in large bowl. Drop by rounded tablespoonfuls 2' apart on cookie sheet.
2. Bake 10-12 mins until set. Cool 2 mins, remove from cookie sheet and cool completely.
1 cookie: 70 cals, 1g Fat, 13g carbos, 2g Fiber
...it didn't mention sugar, which I assume is high!
I also thought next time I'll substitute some of the oil for ground flax seed and nix the chocolate chips which really didn't stand out to me. ...even better! I just gave these to some 12 & under people and they gobbled them up!
Healthy No Bake Cookies (which I found on Simply Healthful...that link right over there)
6 Tbs. soy or Almond milk (I just used regular)
2/3 c sucanat or 6 Tbs. honey (I used honey)
2 big Tbs. cocoa or carob powder
3 tsp. vanilla or almond ex.
2/3 c peanut or almond butter
1/4 c ground flax seed
2 big Tbs. wheat germ
2 c oats
Mix last 3 ingredients in bowl. In sauce pan, mix first 5 ingredients. Heat just till smooth. Add butter mix to dry mix and blend. Cool a bit and spoon onto wax paper.
My favorite first
Fiber One Crunch Fudge Cookies
1 box (1 lb 2.3 oz) brownie mix
2 cups Fiber One cereal
1/3 cup water
1 egg
1 Tbs. vegetable oil
2 tsp. vanilla
1/8 tsp. ground cinnamon
2 Tbs. miniature semisweet chocolate chips
1. Heat oven to 350. Spray cookie sheet with cooking spray. Mix all ingredients in large bowl. Drop by rounded tablespoonfuls 2' apart on cookie sheet.
2. Bake 10-12 mins until set. Cool 2 mins, remove from cookie sheet and cool completely.
1 cookie: 70 cals, 1g Fat, 13g carbos, 2g Fiber
...it didn't mention sugar, which I assume is high!
I also thought next time I'll substitute some of the oil for ground flax seed and nix the chocolate chips which really didn't stand out to me. ...even better! I just gave these to some 12 & under people and they gobbled them up!
Healthy No Bake Cookies (which I found on Simply Healthful...that link right over there)
6 Tbs. soy or Almond milk (I just used regular)
2/3 c sucanat or 6 Tbs. honey (I used honey)
2 big Tbs. cocoa or carob powder
3 tsp. vanilla or almond ex.
2/3 c peanut or almond butter
1/4 c ground flax seed
2 big Tbs. wheat germ
2 c oats
Mix last 3 ingredients in bowl. In sauce pan, mix first 5 ingredients. Heat just till smooth. Add butter mix to dry mix and blend. Cool a bit and spoon onto wax paper.
Glycemic Index
You've probably thought about, if not heard lots of advice about what you should eat before, during and after a run. If you followed the marathon I just ran, clementines were my energy preference during the race. However, there is a bit of science behind the choices you make. Some foods are easily and quickly broken down into glucose (your muscle's fuel); these foods have a high glycemic index. Other foods break down slowly and are released more gradually into you bloodstream; these foods have a low glycemic index.
Before your run or race (especially longer than an hour), you are better off eating foods with a low glycemic index. These will provide a prolonged and steady supply of glucose for your working muscles. During a run, a high -glycemic food is a good source of quick energy. High-glycemic foods are also your best choice for after a workout to help refuel muscles and begin repair.
So, here's the list:
High Glycemic Index
Glucose 100
Gatorade 91
Potato, baked 85
Cornflakes 84
Rice cakes 82
Cheerios 74
Cream of Wheat, instant 74
Grahm crackers 74
Bagel, plain 72
Bread, white 70
Bread, wheat 69
Raisins 64
Oatmeal 61
Ice Cream 61 (another good reason to indulge!)
Moderate Glycemic Index
Muffin, bran 60
Bran Chex 58
Orange Juice 57
Rice, white long-grain 56
Rice, brown 55
Sweet Potato 54
Banana, ripe 52
Lentil soup 44
Orange 43
Spaghetti (no sauce) 41
Apple 36
Pear 36
Low Glycemic Index
PowerBar 30-35
Yogurt, low fat fruit 33
Milk, skim 32
Apricots, dried 31
Banana, underripe 30
Lentils 29
Kidney beans 27
Barly 25
Grapefruit 25
Fructose 23
(taken from "Sports Nutrition Guidebook")
I found this list to be pretty interesting. Apparently I should start carrying a bowl of Cream of Wheat with me instead of my trusty Clementine!
From "The Complete Book of Running for Women" by Claire Kowalchik
Before your run or race (especially longer than an hour), you are better off eating foods with a low glycemic index. These will provide a prolonged and steady supply of glucose for your working muscles. During a run, a high -glycemic food is a good source of quick energy. High-glycemic foods are also your best choice for after a workout to help refuel muscles and begin repair.
So, here's the list:
High Glycemic Index
Glucose 100
Gatorade 91
Potato, baked 85
Cornflakes 84
Rice cakes 82
Cheerios 74
Cream of Wheat, instant 74
Grahm crackers 74
Bagel, plain 72
Bread, white 70
Bread, wheat 69
Raisins 64
Oatmeal 61
Ice Cream 61 (another good reason to indulge!)
Moderate Glycemic Index
Muffin, bran 60
Bran Chex 58
Orange Juice 57
Rice, white long-grain 56
Rice, brown 55
Sweet Potato 54
Banana, ripe 52
Lentil soup 44
Orange 43
Spaghetti (no sauce) 41
Apple 36
Pear 36
Low Glycemic Index
PowerBar 30-35
Yogurt, low fat fruit 33
Milk, skim 32
Apricots, dried 31
Banana, underripe 30
Lentils 29
Kidney beans 27
Barly 25
Grapefruit 25
Fructose 23
(taken from "Sports Nutrition Guidebook")
I found this list to be pretty interesting. Apparently I should start carrying a bowl of Cream of Wheat with me instead of my trusty Clementine!
From "The Complete Book of Running for Women" by Claire Kowalchik
Sunday, April 5, 2009
Breathing
I'm currently finishing up a book by Claire Kowalchik, "The Complete Book of Running for Women." Although there is a woman in the title this book offers great tips and techniques for both sexes.
You may have already heard that breathing on the odd step prevents side stitches, however the greater value lies in its aid in injury prevention. During running you hit the ground with more force at the beginning of exhalation. If you always exhale on the even step or 2:2 (two steps on the inhalation and two steps on the exhalation) you'll end up always striking the ground with the same foot at the beginning of each exhalation. This means one side of your body will constantly experience greater impact, leading to possible injury. So practice breathing in a 3:2 (three steps on the inhalation and two steps on the exhalation) to prevent these consequences.
It may sound annoying the work on your breathing, but I actually gave it a go today and it wasn't so bad. It took my mind off the running as I focused on my breathing. In just a few runs this practice can become habit. By the end of my 3 mile run I didn't have to concentrate on it and had an easy pattern going.
You may have already heard that breathing on the odd step prevents side stitches, however the greater value lies in its aid in injury prevention. During running you hit the ground with more force at the beginning of exhalation. If you always exhale on the even step or 2:2 (two steps on the inhalation and two steps on the exhalation) you'll end up always striking the ground with the same foot at the beginning of each exhalation. This means one side of your body will constantly experience greater impact, leading to possible injury. So practice breathing in a 3:2 (three steps on the inhalation and two steps on the exhalation) to prevent these consequences.
It may sound annoying the work on your breathing, but I actually gave it a go today and it wasn't so bad. It took my mind off the running as I focused on my breathing. In just a few runs this practice can become habit. By the end of my 3 mile run I didn't have to concentrate on it and had an easy pattern going.
Sunday, March 22, 2009
Friday, March 20, 2009
It's FRIDAY
It's already Friday and the big run is almost over. I hope you guys are getting all of your miles in!
I don't know if you all get a chance to watch The Biggest Loser, but it's one of my favorite shows right now. This week all of the contestants ran a 1/2 marathon! These are people who are not nessecerily "runners" or that have been training specifically for that type of work. They're all still overweight, but THEY DID IT! and every single one felt so accomplished and proud of their efforts! I hope that you all feel the same way after your 1/2 or whole marathon week, and think about signing up for the REAL deal. I think you'd be surprised at what you can accomplish!
I don't know if you all get a chance to watch The Biggest Loser, but it's one of my favorite shows right now. This week all of the contestants ran a 1/2 marathon! These are people who are not nessecerily "runners" or that have been training specifically for that type of work. They're all still overweight, but THEY DID IT! and every single one felt so accomplished and proud of their efforts! I hope that you all feel the same way after your 1/2 or whole marathon week, and think about signing up for the REAL deal. I think you'd be surprised at what you can accomplish!
Tuesday, March 17, 2009
Sunday, March 15, 2009
Shrimp on the Bar-b
I'm adding Kira to the list of 1/2-ies. Hurrah!
Just to help you out with your route, check out the left side bar with "make a route" and you'll be able to get the right numbers without having to drive you car around or wear a pedometer. Hurrah!
Just to help you out with your route, check out the left side bar with "make a route" and you'll be able to get the right numbers without having to drive you car around or wear a pedometer. Hurrah!
On your mark. Get set.
START TOMORROW! ---oh, that kind of sounds bad, like you're "going to start tomorrow" on that diet, being organized, exercise program. However, I know I'm going to be ultra busy tomorrow babysitting 6 kids....sooooo, make sure you start your 1/2 or whole marathon TOMORROW! Go ahead and comment your miles! Have fun!
Tuesday, March 10, 2009
Time Flies, do you?
Whoozer! March Marathon week is NEXT WEEK!
Here's what I've got:
Full 26.1 miles of glory- Jeni, Anna, LeeAnn, Keri
The Halfy, still glorious!-Hannah, Betina
You still have time to sign up....
Walk it or run it, you have from March 16th to March 22 to get your miles in. Keep me posted on where you're at, how you're feeling, and how you end up.
Here's what I've got:
Full 26.1 miles of glory- Jeni, Anna, LeeAnn, Keri
The Halfy, still glorious!-Hannah, Betina
You still have time to sign up....
Walk it or run it, you have from March 16th to March 22 to get your miles in. Keep me posted on where you're at, how you're feeling, and how you end up.
Sunday, March 1, 2009
FREE running stuff
To pick up your free running stuff, just follow behind a marathon race that begins at 7:30am in the bitter freezing cold. Around mile 4 the runners begin to peel off gloves. Mile 6-7 long sleeve shirts (I, however, wore Kathy Ireland the whole way...isn't she a beaut!). Mile 10 ear warmers. That's a lot of great free gear, wash before wearing.
I just got home from Dallas after running in the Ft. Worth Cowtown marathon. Over about 17,800 runners participated in the 5k, 10k, 1/2 marathon, marathon, and ultra marathon. 4,000 running in the marathon itself. I had a great time (as you can see) and was pleased with my performance. I was a bandit again do to lack of funding, but I've been offered several sponsors for my next race, so I'll have to give up my low-life running. Normally I would sit on my hiney until race time, instead I had to jump out of our car that was stuck in traffic and jog a mile just to get to the start. Luckily Jake was at the wheel or I would have missed the race entirely. I stuck to my racing plan of go out slow and speed up (pretty detailed plan). It was like pulling teeth to keep myself at a slow pace in the beginning, but I was thankful for it in the end when I still had a lot left and cranked out the last few miles. It was a COLD race and SUPER windy...I guess that goes with the "range" though. The head cold and the actual cold didn't really effect me too much, I just felt pretty good the whole time. I've got to tell you though, I sure love a good crowd. Lots of spectators came out to watch and cheer, just having people and music and fun going on quickens my stride. Thank you CROWD! The last 4 miles were pretty desolate and boring though, as most people were waiting at the finish line.
I ended up with a 3:27. There was a real finisher girl who had almost exactly the same time as me with some extra seconds. With the additional gun time, I'm not sure where that would have placed us, but since I didn't see her ahead of me, I'm going to figure I beat her (that's legit right?). As such, I placed 2nd in my age group, behind the woman who won overall, and 7th overall for the women.
What a great race! I really had a good time and felt so happy to be out having fun. My kiddies were hanging with the in-laws and Jake was safely tucked away out of the cold at Barnes and Nobles. With nothing to worry about, I enjoyed being able to do something I love and even got a bit lumpy thinking of how nicely my body works to take me over 26.2 miles. I also have to give a shout out to baby Layla, to whom this marathon was dedicated.
Now that my marathon is over, IT'S YOUR TURN! Get signed up for a MARATHON IN MARCH! It's coming soon so get a few miles in beforehand.
Kristen and I before the race got started
Friday, February 27, 2009
Pre-race excitement!
The big marathon run is tomorrow! I'm really excited! I was really, really excited before yesterday when I caught a little head cold (I think it's TX allergies). I'm hoping to pop a few pills and be able to breathe again. The marathon prep has been really fun. I've had some great long runs and I haven't been training long enough to get sick of it...so EXCITED! We're off to Dallas now to stay with the in-laws and in the morning Jake and I will drive to Cowtown (Ft. Worth) to the starting line.
I just want to thank my cousin Kristen for asking me just one more time to run it...I wouldn't have thought about it again if you hadn't.
I especially want to thank my man, Jake, for giving me the thumbs up. I told him that Kristen had mentioned the marathon again and he said, "Why don't you do it?" I instantly got a big smile on my face and knew I was in! The man sacrifices his Sat. mornings so I can squeeze a 20 miler in to our already full schedules! Gotta love him! I definitely wouldn't have done it if he hadn't given me his support!
I just want to thank my cousin Kristen for asking me just one more time to run it...I wouldn't have thought about it again if you hadn't.
I especially want to thank my man, Jake, for giving me the thumbs up. I told him that Kristen had mentioned the marathon again and he said, "Why don't you do it?" I instantly got a big smile on my face and knew I was in! The man sacrifices his Sat. mornings so I can squeeze a 20 miler in to our already full schedules! Gotta love him! I definitely wouldn't have done it if he hadn't given me his support!
Thursday, February 26, 2009
Q & A (shin splints)
Q:
Anywho, I'm having some issues. So I'm getting back into running. I've been back at it for about 4 weeks now. I've surprised myself with how easy it's been but I think I got a little tooooooo ambitious and added mileage/speed too quickly. The infamous "too much, too soon." So now I've got a shin that's hurting a bit. I think I've had "shin splints" once in my life a long time ago. This doesn't feel like my leg is about to crack, rather it feels like a dull throb after a run. During the run I feel great; no pain whatsoever. AFTER the run I start to feel a little achey. Saturday I did a pretty intense four-miler and I was really pushing myself. I felt pretty decent by the end but when I got home I realized my right leg was starting to really hurt! I try to take it easy on my off days (I run M, W, cross-train F and run again Sat). I'm trying to run a 10K in April that I'd like to do in an hour and I'm currently pushing it at sub-11 minute miles. SO, my question: Should I take a week or two off and just cross-train? What should I do? Can I stair master and ellyptical? I've been doing the bike (not recumbent) on Fridays after the stair-master. Additionally, if I do take time off will I have to lower my mileage and build up again when I come back?
Injuries are so dumb. BUT I also don't want to sideline myself by not paying enough attention to this.
A:
Hey there! Aack! I hope it hasn't taken me all week to get back to you! I was just washing my counters when I thought, "these counters are going to be here forever and dirty again in about 2 mins and ANNA has shin splints!" Sounds like you have it about right with the too much too soon theory and the dull ache being shin splints. It is a tricky injury because everyone's body responds differently and some can run through it and others not. Here are some healing/preventing tips you can use while you wait to see what your body will do:
ICE! get a bag of frozen peas and carrots or a little dixie cup with frozen water and ice those puppies! Right after you run and throughout the day whenever possible.
Take Ibuprofen: take after running to reduce swelling and allow the white blood cells to get in there and repair damage...NOT to mask the pain, so don't take it before running.
Speed walk: get those hips a-swingin' and walk as fast as you can. This strengthens the muscles around your bottom leg...you'll feel the burn plus get a great workout...I think it's more difficult than running!
Duck walk: walk with toes up, walk with toes pointed in and up, walk with toes pointed out and up...again strengthening the area
Stretch: Shin are often pulled loose because the calf muscle is too tight (causing shin splints). Do some downward doggie and toe flexors (sit on the ground point your toes then flex your feet and Hold)
See how it goes: If the pain gets worse, you might take some time off from running completely. See how the above tips work for you and if your legs feel better.
Follow the golden rule of running: only increase your milage by 10% per week. I know it's slow going, but better safe than sorry when it comes to injury! If you take some time off you don't really have to start at zero again. Just start with 2-3 miles on you running days the first week and move up slowly the following.
Hope you get to feeling better and running happily again soon!
Anywho, I'm having some issues. So I'm getting back into running. I've been back at it for about 4 weeks now. I've surprised myself with how easy it's been but I think I got a little tooooooo ambitious and added mileage/speed too quickly. The infamous "too much, too soon." So now I've got a shin that's hurting a bit. I think I've had "shin splints" once in my life a long time ago. This doesn't feel like my leg is about to crack, rather it feels like a dull throb after a run. During the run I feel great; no pain whatsoever. AFTER the run I start to feel a little achey. Saturday I did a pretty intense four-miler and I was really pushing myself. I felt pretty decent by the end but when I got home I realized my right leg was starting to really hurt! I try to take it easy on my off days (I run M, W, cross-train F and run again Sat). I'm trying to run a 10K in April that I'd like to do in an hour and I'm currently pushing it at sub-11 minute miles. SO, my question: Should I take a week or two off and just cross-train? What should I do? Can I stair master and ellyptical? I've been doing the bike (not recumbent) on Fridays after the stair-master. Additionally, if I do take time off will I have to lower my mileage and build up again when I come back?
Injuries are so dumb. BUT I also don't want to sideline myself by not paying enough attention to this.
A:
Hey there! Aack! I hope it hasn't taken me all week to get back to you! I was just washing my counters when I thought, "these counters are going to be here forever and dirty again in about 2 mins and ANNA has shin splints!" Sounds like you have it about right with the too much too soon theory and the dull ache being shin splints. It is a tricky injury because everyone's body responds differently and some can run through it and others not. Here are some healing/preventing tips you can use while you wait to see what your body will do:
ICE! get a bag of frozen peas and carrots or a little dixie cup with frozen water and ice those puppies! Right after you run and throughout the day whenever possible.
Take Ibuprofen: take after running to reduce swelling and allow the white blood cells to get in there and repair damage...NOT to mask the pain, so don't take it before running.
Speed walk: get those hips a-swingin' and walk as fast as you can. This strengthens the muscles around your bottom leg...you'll feel the burn plus get a great workout...I think it's more difficult than running!
Duck walk: walk with toes up, walk with toes pointed in and up, walk with toes pointed out and up...again strengthening the area
Stretch: Shin are often pulled loose because the calf muscle is too tight (causing shin splints). Do some downward doggie and toe flexors (sit on the ground point your toes then flex your feet and Hold)
See how it goes: If the pain gets worse, you might take some time off from running completely. See how the above tips work for you and if your legs feel better.
Follow the golden rule of running: only increase your milage by 10% per week. I know it's slow going, but better safe than sorry when it comes to injury! If you take some time off you don't really have to start at zero again. Just start with 2-3 miles on you running days the first week and move up slowly the following.
Hope you get to feeling better and running happily again soon!
Saturday, February 21, 2009
Remember when...
Remember when we were talking about that whole "I eat better when I work out and worse when I don't" cycle? It's odd because you'd think you would make a greater effort to eat healthier if you don't work out, and make the working out an excuse to eat worse. I enjoyed reading up a little on the topic with THIS little study that is somehow related.
I also find THIS website to be a bit of fun. I want to try out some of The Biggest Looser recipes! If you try some out, let me know and we'll keep the good ones.
I also find THIS website to be a bit of fun. I want to try out some of The Biggest Looser recipes! If you try some out, let me know and we'll keep the good ones.
Thursday, February 19, 2009
Cookie Love
I wrapped up some of this biscotti from MARTHA for a few Valentine's Day treats. I LOVE this recipe...so tasty, and a healthier way to curb a cookie craving. Here we go.
1/2 cup dried cranberries
1/2 cup boiling water
3 cups all purpose flour, plus more for dusting
2 tsp baking powder
1/4 tsp salt
4 Tbs. unsalted butter, room temp
1 cup sugar, plus more for sprinkling
3 large eggs, plus 1 large egg, lightly beaten
2 tsp pure vanilla extract
1/2 cup pistachios, coarsely chopped
1. preaheat oven to 375. Line baking sheet with parchment paper, set aside. Place cranberries in a small bowl; add boiling water. Let stand until plump, about 15 mins. Drain, and set aside. Sift together flour, baking powder, and salt into a medium bowl; set aside.
2. In the bowl of electric mixer, beat butter and sugar on med speed until light and fluffy. Add 3 eggs, one at a time, beating to incorporate after each addition and scraping down sides of bowl as needed. Beat in vanilla. Add flour mix and mix on low until combined. Mix in cranberries and pistachios.
3. Turn out dough (which is pretty sticky) onto a lightly floured surface; divide in half. Shape each piece into a 16x2 inch log, transfer to prepared baking sheet, about 3 inches apart. Flatten logs slightly with palm of hand. Brush beaten egg over surface of dough and sprinkle generously with sugar.
4. Bake, rotating sheet halfway through, until logs are slightly firm to touch, about 25 mins. Transfer logs on parchment paper to wire rack to cool slightly, about 20 mins. Reduce oven temp to 300.
5. Place logs on cutting board. Using a serrated knife, cut logs crosswise on the diagonal into 1/2 inch thick slices. Arrange slices, cut sides down. Bake until firm to touch, about 30 mins. Remove pan from oven, let cool completely. Can be kept in an airtight container at room temp for up to 1 week.
YUM!
Sunday, February 15, 2009
March Marathon
You know the drill (we did this last year), it's Marathon time! March 16th to the 22nd we'll hold a Marathon Week. Sign up now for a 1/2 or Full marathon and you have that week to get your miles in. I'm posting this early so you can start running and build up miles for the big event. Comment if you're in!
Training Log
Who: Kelly Swanson
What: 20+ (I always error on the side of more) of fun, fun, fun!
When: Yesterday, Sat. 14th of Feb. 4:40am -7:39am (don't want to give away that minute) including 1 bathroom break (not necessarily in an actual bathroom), 5 pear eating stops, and 2 just making sure I didn't just step on something sick double takes.
Where: all over Northwest Houston...mostly on sidewalks and street, but a bit of comforting trails and grass.
Why: because I just have 2 more weeks till race time!
How: with a pear in one hand, a flashlight in the other, and a little wad of TP in my running shorts pocket (I'm tired of wiping with leaves). In my fav running shorts and t-shirt. Once again, I started out with Kathy Ireland (my old long sleevy), ditched her a few miles into the 66-60 degree weather run, and went back for her at the end. I'm never going to get rid of her. About the pear, very good and energizing, but a little sticky...nothing beats the clementine! About the flashlight, I couldn't take another morning of road kill fear so I thought I'd be smart and take a little light with me. Once out the door and down the street (much to far from home to turn back) I noticed that it was oddly light outside due to an overcast sky reflecting the city light? I don't know why some nights the sky is just lighter, but such it was. FELT GREAT! I continue to be surprised. I started out slow and comfy and kicked it in the last several miles. 3 hours for 20 miles is nothing to brag about, but I was glad I felt good and that I ran negative splits (not hard to do if you start out really slow!). I think I'll use this strategy in the race. Usually I run at a good clip in a marathon and hit a wall about mile 18 and end up "just trying to finish the race." This time if I start out slow, I hope to be feeling good down the last few miles.
Some might say I'm ridiculously excited about this race!
What: 20+ (I always error on the side of more) of fun, fun, fun!
When: Yesterday, Sat. 14th of Feb. 4:40am -7:39am (don't want to give away that minute) including 1 bathroom break (not necessarily in an actual bathroom), 5 pear eating stops, and 2 just making sure I didn't just step on something sick double takes.
Where: all over Northwest Houston...mostly on sidewalks and street, but a bit of comforting trails and grass.
Why: because I just have 2 more weeks till race time!
How: with a pear in one hand, a flashlight in the other, and a little wad of TP in my running shorts pocket (I'm tired of wiping with leaves). In my fav running shorts and t-shirt. Once again, I started out with Kathy Ireland (my old long sleevy), ditched her a few miles into the 66-60 degree weather run, and went back for her at the end. I'm never going to get rid of her. About the pear, very good and energizing, but a little sticky...nothing beats the clementine! About the flashlight, I couldn't take another morning of road kill fear so I thought I'd be smart and take a little light with me. Once out the door and down the street (much to far from home to turn back) I noticed that it was oddly light outside due to an overcast sky reflecting the city light? I don't know why some nights the sky is just lighter, but such it was. FELT GREAT! I continue to be surprised. I started out slow and comfy and kicked it in the last several miles. 3 hours for 20 miles is nothing to brag about, but I was glad I felt good and that I ran negative splits (not hard to do if you start out really slow!). I think I'll use this strategy in the race. Usually I run at a good clip in a marathon and hit a wall about mile 18 and end up "just trying to finish the race." This time if I start out slow, I hope to be feeling good down the last few miles.
Some might say I'm ridiculously excited about this race!
Sunday, February 8, 2009
Training Log
Who: some crazy lady who decided to run a marathon only one month in advance
What: 16+ miles at a moderate pace, negative splits. I was slow going out because I tortured myself with the thought of tripping over road kill in the dark...I was running rather cautiously.
When: yesterday, Feb. 7th. 5:30am-7:40...I would have started at 5am, but Maria woke up as I was sneaking out the door and I had to get her back to sleep before taking off.
Where: outside, I ran to my dentist's office and back. it was a balmy 60degrees.
Why: because I only have 3 more weeks till race time.
How: with a bag of grapes in one hand...not as good as the clementine from last week/I lugged that baggie the whole way/also poses a choking hazard. in shorts and a t-shirt. I started out with my trusty Kathy Ireland long sleeve that I bought as a sophomore in high-school from Shopko. I've been trying to ditch that thing at races and on long runs for years now, but when it comes down to saying goodbye for good, I always go back. Surprised again...felt great the whole time and played a fun game of tennis with pal Debora afterwards!
Who: girl on first long run in a long time. from 10 mile weeks (training for an unplanned 5k) to 13 in one day.
What: 13 miles easy to moderate, negative splits.
When: last Saturday, Jan 31. 5am to 6:30.
Where: outside in a FREEZING 40 degrees. Luckily at the last second I changed out of my running shorts and into some tights. Donning tights, long sleevy, and beanie I was still cold!
Why: because I'm a runner
How: with a clementine in hand...the perfect long run treat. I just pealed off a piece every few miles beginning after mile 6, plus the peal is bio-degrate so I had no guilty conscience tossing it into the ditch along the way. Suprised! I felt great the whole time and afterwards too...wow!
What: 16+ miles at a moderate pace, negative splits. I was slow going out because I tortured myself with the thought of tripping over road kill in the dark...I was running rather cautiously.
When: yesterday, Feb. 7th. 5:30am-7:40...I would have started at 5am, but Maria woke up as I was sneaking out the door and I had to get her back to sleep before taking off.
Where: outside, I ran to my dentist's office and back. it was a balmy 60degrees.
Why: because I only have 3 more weeks till race time.
How: with a bag of grapes in one hand...not as good as the clementine from last week/I lugged that baggie the whole way/also poses a choking hazard. in shorts and a t-shirt. I started out with my trusty Kathy Ireland long sleeve that I bought as a sophomore in high-school from Shopko. I've been trying to ditch that thing at races and on long runs for years now, but when it comes down to saying goodbye for good, I always go back. Surprised again...felt great the whole time and played a fun game of tennis with pal Debora afterwards!
Who: girl on first long run in a long time. from 10 mile weeks (training for an unplanned 5k) to 13 in one day.
What: 13 miles easy to moderate, negative splits.
When: last Saturday, Jan 31. 5am to 6:30.
Where: outside in a FREEZING 40 degrees. Luckily at the last second I changed out of my running shorts and into some tights. Donning tights, long sleevy, and beanie I was still cold!
Why: because I'm a runner
How: with a clementine in hand...the perfect long run treat. I just pealed off a piece every few miles beginning after mile 6, plus the peal is bio-degrate so I had no guilty conscience tossing it into the ditch along the way. Suprised! I felt great the whole time and afterwards too...wow!
Friday, February 6, 2009
V & M part II
Vitamin E: one primary role is to protect the polyunsaturated fatty acids in cell membranes against oxidative damage. Found in high-fat foods including vegetable oils (excluding corn and soybean oil), avocados, nuts, seeds, wheat germ, and whole grains. Recommended Daily Allowance (RDA) from food 22 IU, or 33 IU from synthetic form.
Vitamin C: searches and collects oxidants and free radicals, aids in regenerating vit. E, enhances iron absorption, improves gum health, assists in wounds healing and stimulates the immune system. Best sources of vitamin C are found in vegetables and fruits like broccoli, oranges, strawberries, grapefruit juice, and red bell peppers. It can be destroyed by exposure to heat. RDI for men 90 milligrams and 75 milligrams for women. Some recommend as much as 500-1,000 milligrams/day.
Beta-Carotine: not actually a vitamin, but a plant pigment that is converted to vitamin A once inside the body. The remaining beta-carotene acts as an antioxiant. Best sources are plants with dark, rich colors like carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, and spinach.
Vitamin A: aids general growth and repair of body tissues, especially important for bone formation, night vision, and healthy skin and hair. RDA is 2,333 IU daily for women and 3,000 IU for men. and NO MORE than 5,000 IU.
Selenium: Works with other antioxidant nutrients to combat cellular damage. As a trace mineral, it travels in soil and water. A few good sources are brazil nuts, tuna canned in oil, cod, noodles, turkey breast, spaghetti with meat sauce. RDA is 70 micrograms/day for men and 55 micrograms/day for women.
Zinc: Trace mineral that is part of about 300 different enzymes, playing a role in almost every process in your body. Soil is frequently deficient in zinc, limiting its availability in foods. Zinc deficiency is not uncommon and often seen as the most common of all mineral imbalances. The RDA is 15 milligrams.
Calcium: 99% found in bones and teeth, also required for blood clotting, muscle contraction, nerve transmission, and maintenance of normal blood pressure. Dairy products are the most common sources of calcium. Rhubarb, Swiss chard, spinach, beet greens, cocoa, soybeans, cashews, kale, alkaline foods, antacids, carbonated beverages, and megadosing calcium supplements are all things that decrease calcium absorption.
Vitamin C: searches and collects oxidants and free radicals, aids in regenerating vit. E, enhances iron absorption, improves gum health, assists in wounds healing and stimulates the immune system. Best sources of vitamin C are found in vegetables and fruits like broccoli, oranges, strawberries, grapefruit juice, and red bell peppers. It can be destroyed by exposure to heat. RDI for men 90 milligrams and 75 milligrams for women. Some recommend as much as 500-1,000 milligrams/day.
Beta-Carotine: not actually a vitamin, but a plant pigment that is converted to vitamin A once inside the body. The remaining beta-carotene acts as an antioxiant. Best sources are plants with dark, rich colors like carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, and spinach.
Vitamin A: aids general growth and repair of body tissues, especially important for bone formation, night vision, and healthy skin and hair. RDA is 2,333 IU daily for women and 3,000 IU for men. and NO MORE than 5,000 IU.
Selenium: Works with other antioxidant nutrients to combat cellular damage. As a trace mineral, it travels in soil and water. A few good sources are brazil nuts, tuna canned in oil, cod, noodles, turkey breast, spaghetti with meat sauce. RDA is 70 micrograms/day for men and 55 micrograms/day for women.
Zinc: Trace mineral that is part of about 300 different enzymes, playing a role in almost every process in your body. Soil is frequently deficient in zinc, limiting its availability in foods. Zinc deficiency is not uncommon and often seen as the most common of all mineral imbalances. The RDA is 15 milligrams.
Calcium: 99% found in bones and teeth, also required for blood clotting, muscle contraction, nerve transmission, and maintenance of normal blood pressure. Dairy products are the most common sources of calcium. Rhubarb, Swiss chard, spinach, beet greens, cocoa, soybeans, cashews, kale, alkaline foods, antacids, carbonated beverages, and megadosing calcium supplements are all things that decrease calcium absorption.
Thursday, January 29, 2009
Vitamins and Minerals
I'm still plugging along in my book Food for Fitness by Chris Carmichael and I've come across some more good info. I always like to think that we can get all of the vits and minerals we need from food, but often times we don't eat the right way to ensure that this happens. If you KNOW you're one of those people I would recommend a good supplement. Here are a few tips to getting a quality pill to pop.
Vitamin E: look for the "d-" form instead of the "dl-" form of "d-alpha tocopherol" which is the name of the natural form of the vitamin.
Vitamin A: supplement should contain no more than 5,000 IU because it is a fat-soluble vitamin and can become toxic with excessive supplementation.
Calcium: pick a supplement with chelated calcium instead of calcium carbonate as it is a more absorbable form of calcium. Also, be aware that taking calcium and iron together can inhibit absorption of the iron and other minerals. (Cocoa also decreases the absorption of calcium...causing me to think twice about Hot Chocolate that has "just as much calcium as a glass of milk").
*"GMP" or "cGMP" on the label means current Good Manufacturing Practices.
*When looking ofr chelated minerals, which are more absorbable than non-chelated minerals, the industry leader is Albion.
*"USP" on the label indicates that the product has passed minimum standards on how fast it dissolves.
Next time I'll tell you more about these Vits and Mins, what foods deliver the goods, and other great things.
Vitamin E: look for the "d-" form instead of the "dl-" form of "d-alpha tocopherol" which is the name of the natural form of the vitamin.
Vitamin A: supplement should contain no more than 5,000 IU because it is a fat-soluble vitamin and can become toxic with excessive supplementation.
Calcium: pick a supplement with chelated calcium instead of calcium carbonate as it is a more absorbable form of calcium. Also, be aware that taking calcium and iron together can inhibit absorption of the iron and other minerals. (Cocoa also decreases the absorption of calcium...causing me to think twice about Hot Chocolate that has "just as much calcium as a glass of milk").
*"GMP" or "cGMP" on the label means current Good Manufacturing Practices.
*When looking ofr chelated minerals, which are more absorbable than non-chelated minerals, the industry leader is Albion.
*"USP" on the label indicates that the product has passed minimum standards on how fast it dissolves.
Next time I'll tell you more about these Vits and Mins, what foods deliver the goods, and other great things.
Tuesday, January 27, 2009
5k ROUNDUP
I'm RUNNING A MARATHON! I just agreed to pull it off with my cousin Kristen, and I'm so excited. I've refused for months, feeling like I didn't have time to train, or rather train the way I like to. The marathon is in ONE MONTH, so this is going to hurt, but like I said, for some reason I'm really excited. My goal has been to run a marathon between each kid, but I kind of gave this up as unrealistic for me and called it good with the 1/2 marathon I did earlier this year. However, I'm glad to have this opportunity to get the goal done.
This post however is not about me, but rather about the 5k race. It's such a great race, difficult, fast, fun, and pretty easy to train for. I've had several friends mention that they'd like to get ready for a 5k, I'd like to run one myself (after the marathon!). I have previously posted some 5k training tips/workouts that you can find in Labels under 5k (tricky tricky). I'd like to add to the collection though.
Here are 5 (4 rather, but 5 sounded better) tips for 5ks. With more to come in the future...
1. Sign up for a race or two. I'd recommend signing up for a race just 2 months after you've begun training. Think of it as a practice race. Even though you may not feel ready in time for the race, it will give you motivation to keep training. If you schedule a race 6 months in advance, you'll have too much time and too many excuses until you get to the starting line. Use this practice race to get a good idea of where you're at. If you've never run a 5k, you'll have your first racing time. You can use this to plug into workouts and to push yourself to improve for the next race. Schedule your next race just a month or two following your practice race. This will give you time to continue training and improving.
2. Start where you're at. If you've just taken up running, try using the 3 to 30 rule. Jog for 3 minutes and walk for 30 seconds. You can also use land marks...run to that pole and walk to the mailbox. Gradually increase your running time and decrease your walking breaks. As a beginner, I would still recommend doing some speed work because the 5k race is a fast one. If you only have 3 days to train, try two days of milage 3-5 miles and one day of speed work like sprints down your road 8 times with 1 minute of recovery. This speed work will actually improve your longer mile days, making your body more efficient and strong.
3. Weight train/yoga. On "rest" days when you're not running, add some strength training and yoga. Doing lunges and pushups in the comfort of your own home are great. Pull out what in-home exercise equipment you do have and USE IT! Look up some moves at Yoga Journal (link supplied at left) and keep yourself flexible and injury free.
4. Don't get bored. Make sure to mix up what you're doing. If you don't naturally LOVE to go out for a run, you might not want to fool yourself into thinking you're going to go out for 5 miles everyday. Use my suggestions and mix in sprints, jump roping, biking, and yoga. Break up the miles by doing 2 minutes fast, 1 minute slow. I LOVE to run and I've been bored before, so I know it can happen to everyone. Don't go out and run around the same 3 blocks everyday or you'll loose the excitement, adventure, and fun that is running!
This post however is not about me, but rather about the 5k race. It's such a great race, difficult, fast, fun, and pretty easy to train for. I've had several friends mention that they'd like to get ready for a 5k, I'd like to run one myself (after the marathon!). I have previously posted some 5k training tips/workouts that you can find in Labels under 5k (tricky tricky). I'd like to add to the collection though.
Here are 5 (4 rather, but 5 sounded better) tips for 5ks. With more to come in the future...
1. Sign up for a race or two. I'd recommend signing up for a race just 2 months after you've begun training. Think of it as a practice race. Even though you may not feel ready in time for the race, it will give you motivation to keep training. If you schedule a race 6 months in advance, you'll have too much time and too many excuses until you get to the starting line. Use this practice race to get a good idea of where you're at. If you've never run a 5k, you'll have your first racing time. You can use this to plug into workouts and to push yourself to improve for the next race. Schedule your next race just a month or two following your practice race. This will give you time to continue training and improving.
2. Start where you're at. If you've just taken up running, try using the 3 to 30 rule. Jog for 3 minutes and walk for 30 seconds. You can also use land marks...run to that pole and walk to the mailbox. Gradually increase your running time and decrease your walking breaks. As a beginner, I would still recommend doing some speed work because the 5k race is a fast one. If you only have 3 days to train, try two days of milage 3-5 miles and one day of speed work like sprints down your road 8 times with 1 minute of recovery. This speed work will actually improve your longer mile days, making your body more efficient and strong.
3. Weight train/yoga. On "rest" days when you're not running, add some strength training and yoga. Doing lunges and pushups in the comfort of your own home are great. Pull out what in-home exercise equipment you do have and USE IT! Look up some moves at Yoga Journal (link supplied at left) and keep yourself flexible and injury free.
4. Don't get bored. Make sure to mix up what you're doing. If you don't naturally LOVE to go out for a run, you might not want to fool yourself into thinking you're going to go out for 5 miles everyday. Use my suggestions and mix in sprints, jump roping, biking, and yoga. Break up the miles by doing 2 minutes fast, 1 minute slow. I LOVE to run and I've been bored before, so I know it can happen to everyone. Don't go out and run around the same 3 blocks everyday or you'll loose the excitement, adventure, and fun that is running!
Friday, January 23, 2009
A new perspective (and a giveaway!)
I am about to finish up a great read Food for Fitness by Chris Carmichael, Neal Armstong's famous coach. This book is written for the serious athlete or someone who would like to become so. However, one of my favorite points he makes is good for EVERYBODY. I'll just quote him on this one.
"I prefer to group foods into three categories: quality carriers, empty carriers, and pollutant carriers. Quality carriers are the nutritional equivalent of the motor yacht: powerful, impressive, and stocked with amenities. Empty carriers are more like your standard rowboat: a no-frills, unrewarding, and inefficient way to get where you're going. Finally, the pollutant carrier is essentially a garbage barge: a vessel whose cargo does you more harm than good."
He then includes a table with some examples of foods from the three categories.
Quality Carriers: Spinach, whole-grain cereal and bread, salmon, sweet potatoes, Kiwi, Chicken breasts, brown rice, soy milk
Empty Carriers: Cola, low-fat candy, Kool Aid, Prestzels, Low-fat cookies, iceberg lettuce, white rice
Pollutant Carriers: Pork rinds, high-fat candy, doughnuts, lard, french fries, fried chicken, high-fat meats
Thinking about food this way has motivated me to think twice about what's on the way to my mouth. Do I want to put something that would pollute my body into my mouth? If I want to run fast, shouldn't I eat some quality carriers?
Hopefully you'll think twice about putting a trash bag full of dirty socks, stinky diapers, and dead bugs (or doughnuts, lard and french fries) into your mouth next time!
I just found this GREAT GIVEAWAY on a DREAMY JOGGING STROLLER! Check it out!
"I prefer to group foods into three categories: quality carriers, empty carriers, and pollutant carriers. Quality carriers are the nutritional equivalent of the motor yacht: powerful, impressive, and stocked with amenities. Empty carriers are more like your standard rowboat: a no-frills, unrewarding, and inefficient way to get where you're going. Finally, the pollutant carrier is essentially a garbage barge: a vessel whose cargo does you more harm than good."
He then includes a table with some examples of foods from the three categories.
Quality Carriers: Spinach, whole-grain cereal and bread, salmon, sweet potatoes, Kiwi, Chicken breasts, brown rice, soy milk
Empty Carriers: Cola, low-fat candy, Kool Aid, Prestzels, Low-fat cookies, iceberg lettuce, white rice
Pollutant Carriers: Pork rinds, high-fat candy, doughnuts, lard, french fries, fried chicken, high-fat meats
Thinking about food this way has motivated me to think twice about what's on the way to my mouth. Do I want to put something that would pollute my body into my mouth? If I want to run fast, shouldn't I eat some quality carriers?
Hopefully you'll think twice about putting a trash bag full of dirty socks, stinky diapers, and dead bugs (or doughnuts, lard and french fries) into your mouth next time!
I just found this GREAT GIVEAWAY on a DREAMY JOGGING STROLLER! Check it out!
Friday, January 16, 2009
An EZ solution to dinner time blues!
Meal planning got you stressed? Between grocery shopping and thinking of something the whole family will eat-you can get stuck in the middle with a headache. Have I got a solution for you...
I was just clued into THIS great site for affordable, low-fat, family meal planning. It really makes planning grocery shopping and meal a cinch! You can choose from different grocery stores in your area and a meal is build around what is on sale. A recipe for every night of the week, whether you have a family of 2 or 7! You can choose a low fat, vegetarian, low carb, affordable meal plan. So CHECK IT OUT and see what you think. This may be the answer to dinner prep stress for you and your family.
I was just clued into THIS great site for affordable, low-fat, family meal planning. It really makes planning grocery shopping and meal a cinch! You can choose from different grocery stores in your area and a meal is build around what is on sale. A recipe for every night of the week, whether you have a family of 2 or 7! You can choose a low fat, vegetarian, low carb, affordable meal plan. So CHECK IT OUT and see what you think. This may be the answer to dinner prep stress for you and your family.
Monday, January 12, 2009
Drum roll please!!!
I am finally happy to announce the winner of the Happy Healthiday Challenge. Once again, I want to thank everyone who participated and congratulate you all on your great efforts to be healthy through the difficult fudge, I mean, holiday season.
Without further adieu....Kim is our winner! This girl has really made a great effort throughout the entire challenge (and I should know, I see her at the gym working hard!). With a background of successful weight loss, I thought it would be great to have a mini interview with Kim and get ideas and tips from one who knows.
What keeps you motivated to workout and eat healthy?
Honestly, there are 3 things and the first one is really dumb 1. I am constantly fighting my body to be something that someday I will figure out it just is not (that probably didnt make sense, but more simply put, I'm not a skinny Minnie and so if I don't eat right the majority of the time and sweat regularly, its not pretty). Reason #2 It is crazy how my body reacts to eating well compared to not eating well in terms of energy, sleep patterns, cough bowel movements cough cough, etc and so I try to eat healthy because I feel so much better when I do! 3. Im competitive, what can i say!
What is a typical workout like for you?
It depends on if my husband and I only brought one car... typically I do an average of 30 minutes of cardio (20-45 min) and then I lift weights, alternating body parts. I prefer free weights to most weight machines. I try to to hit the gym 5-6 days a week. I have recently started doing yoga 2-3 times a week as well and that is a great addition! My weakness: plyometric exercises. I don't enjoy doing them at all, and I therefore dont' do them enough.
How do you drink so much water (this one is really for me!)?
lol...consistently and all throughout the day. My trick is that I have a water bottle I carry with me all day long all the time and so if it is there, I will drink it.
What is a guilty indulgence for you? How do you keep yourself in control over your appetite?
hmmm...it depends on the moment. I would have to say most often I am most willing to give into my love for ice cream, but I try not to keep it in the house and I really like the dreyers slow churned, 1/2 fat stuff. If I am craving chocolate I will allow myself one small dove dark chocolate and that usually does it or I love these dark chocolate covered soy nuts by South Beach Diet.
What are a few tips you could share with others relating to health and fitness that help you or that you especially like?
- Learn what the difference is between a smart carbohydrate and a bad carb and then test it out to see how it affects your body.
- Eating 6 small portioned meals throughout the day is a great alternative to 3 large meals.
-A really hard one that I am still learning is: Even if you are not seeing results, keep at it becuase it is making a big difference on the inside (we love healthy hearts!).
Can you tell a difference in your energy level/ overall well being when you're sticking to a healthy eating plan and regular exercise (expound)?
For Shizzzle. I think anyone could tell you that they feel much better eating fresh produce, solid proteins and good carbs than cheeseburgers and fries. And when you eat healthy, it is a lot easier to exercise. One motivates the other often times! A strange phenomenon I find is that many times on days I don't workout, I am not as caucious with what I eat. You would think it would be opposite because I would think "I worked out really hard today and so I will allow myself this _______" but most of the time when I exercise I eat better becuase I really want to make it count!
Anything else you'd like to share....That's about it!
Thanks Kim! Congrats and here's to cash in your pocket!
Without further adieu....Kim is our winner! This girl has really made a great effort throughout the entire challenge (and I should know, I see her at the gym working hard!). With a background of successful weight loss, I thought it would be great to have a mini interview with Kim and get ideas and tips from one who knows.
What keeps you motivated to workout and eat healthy?
Honestly, there are 3 things and the first one is really dumb 1. I am constantly fighting my body to be something that someday I will figure out it just is not (that probably didnt make sense, but more simply put, I'm not a skinny Minnie and so if I don't eat right the majority of the time and sweat regularly, its not pretty). Reason #2 It is crazy how my body reacts to eating well compared to not eating well in terms of energy, sleep patterns, cough bowel movements cough cough, etc and so I try to eat healthy because I feel so much better when I do! 3. Im competitive, what can i say!
What is a typical workout like for you?
It depends on if my husband and I only brought one car... typically I do an average of 30 minutes of cardio (20-45 min) and then I lift weights, alternating body parts. I prefer free weights to most weight machines. I try to to hit the gym 5-6 days a week. I have recently started doing yoga 2-3 times a week as well and that is a great addition! My weakness: plyometric exercises. I don't enjoy doing them at all, and I therefore dont' do them enough.
How do you drink so much water (this one is really for me!)?
lol...consistently and all throughout the day. My trick is that I have a water bottle I carry with me all day long all the time and so if it is there, I will drink it.
What is a guilty indulgence for you? How do you keep yourself in control over your appetite?
hmmm...it depends on the moment. I would have to say most often I am most willing to give into my love for ice cream, but I try not to keep it in the house and I really like the dreyers slow churned, 1/2 fat stuff. If I am craving chocolate I will allow myself one small dove dark chocolate and that usually does it or I love these dark chocolate covered soy nuts by South Beach Diet.
What are a few tips you could share with others relating to health and fitness that help you or that you especially like?
- Learn what the difference is between a smart carbohydrate and a bad carb and then test it out to see how it affects your body.
- Eating 6 small portioned meals throughout the day is a great alternative to 3 large meals.
-A really hard one that I am still learning is: Even if you are not seeing results, keep at it becuase it is making a big difference on the inside (we love healthy hearts!).
Can you tell a difference in your energy level/ overall well being when you're sticking to a healthy eating plan and regular exercise (expound)?
For Shizzzle. I think anyone could tell you that they feel much better eating fresh produce, solid proteins and good carbs than cheeseburgers and fries. And when you eat healthy, it is a lot easier to exercise. One motivates the other often times! A strange phenomenon I find is that many times on days I don't workout, I am not as caucious with what I eat. You would think it would be opposite because I would think "I worked out really hard today and so I will allow myself this _______" but most of the time when I exercise I eat better becuase I really want to make it count!
Anything else you'd like to share....That's about it!
Thanks Kim! Congrats and here's to cash in your pocket!
Friday, January 9, 2009
Two great new resources..and a GIVEAWAY
I can take no credit for finding these wonderful sites because they sort of found me. Heather, from Simply Healthful, commented on my Health and Fitness blog and I've been drooling ever since. Simply Healthful is a fun blog all about good, healthy food, ideas, and fun. Do yourself a favor and check it out. Not to mention they're doing a FREE GIVEAWAY for that great plate above from Amy at Super Healthy Kids and Healthy Habits Plates, but it ENDS TODAY so hurry and sign up. This ties in well with my last post on "Thin Kids."
Sunday, January 4, 2009
And the winner is...
I have no idea because you crazy people won't get your points in! Please get them in so I can declare something soon!
Love Kel
Love Kel
Saturday, January 3, 2009
The End
Yeah! You all made it through the Happy Healthiday Challenge! We ended Jan. 1 with the New Year. I hope you had a great finish and a brand new healthy start!
I, as always, am waiting for people to get their numbers in. As soon as I get home (tomorrow) I will get numbers posted and name the winner. Stay posted for an interview with that healthy lady.
If you turned in an article/report that still has not been posted yet, you still get the points.
Please get numbers in and CONGRATULATIONS to all participants for making healthy choices and staying motivated through the difficult holiday months.
I, as always, am waiting for people to get their numbers in. As soon as I get home (tomorrow) I will get numbers posted and name the winner. Stay posted for an interview with that healthy lady.
If you turned in an article/report that still has not been posted yet, you still get the points.
Please get numbers in and CONGRATULATIONS to all participants for making healthy choices and staying motivated through the difficult holiday months.
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