Ready, Set, Go!

It's the start of a new week and the start of Spring Break.  Time to play and clean and restart your New Year's Resolutions or make new ones. 

What am I going to do?

 

 

Once all of this is done, I will do my Spring Cleaning.  That means I get to play with my kids and figure out the garden for a few more weeks. We have family in town and that means automatic fun times. I love when my kids get to play with their cousins.  And I get to hold some babies.

 

I visited the Chiropractor again.  He thinks that I must have a small tear in my calf that hasn't healed all the way.  All the inflammation stuff is happening because my body is trying to protect itself.  No running for another week. Ice, rest, compress.

This is the latest therapy. Kinesio Tape or KT tape. I know very little about this stuff.  The only people I have seen use it have been on TV (Olympics and CrossFit).  I can't vouch for the efficacy of it, but I am going to use it and hope that it helps. Here is a website that tells you how to place the tape based on your injury.

KT Tape Instructions

 

My compression socks came in the mail.  I haven't used them to exercise yet.  They are comfortable for around the house. 

 

Do Compression Socks Really Work? (link to article)

 

Sign up for the Giveaway!

10 minutes or more of activity can make a difference.

Start small and see where you end up in a week.

 

Leave a comment on the blog or Facebook!

Keep Moving!

 



 

 

What are your Spring Break plans?



Spring Break Giveaway!

You didn't think I would recommend a product and not have a giveaway, did you?

We started off eating our veggies, now we are going to sweat it out!

Share your daily workouts and win!

Win a

$50 Athleta Gift Card

this card is also good at GAP and Old Navy and Banana Republic

We all love getting new workout clothes. 

 This giveaway gives you a reason to try something new. 

What you have to do to enter:

1. Like Run Walk Lift on Facebook

if you already did, you are already entered.

Remember, you can always like and unfollow.

I know sometimes all the posts get annoying.

Like and then check back when you want.

2. Share your daily workout--picture or words

*1 entry per day as blog comment

 *1 entry per day on Facebook

3. Share with your friends
Share Giveaway post on Facebook.

Honesty is the best policy!

Contest runs March 28, 2014-April 5, 2014.

Winner will be chosen and announced April 7, 2014

Good Luck!

Workout Clothes

Chaturanga™ Jammer

$39

 

I am always on the lookout for knee length fitted shorts.  A lot of the compression shorts are not long enough on my legs, so I go for capris or knickers.  I just got my new Athleta catalog and they had these lovely long fitted shorts.

 

The fabric is soft like a yoga pant.  They have an internal pocket and no drawstring.  The other running shorts I have from Athleta have an external zipper pocket that make them great for keys and race fuel or phones. I think these jammers will be great for at the gym, when I don't have to carry anything with me.  I have 3 pair of Chatarunga knickers and I love them.  But when I go for a long run, I am always rolling them up. 

 

 I like the coverage of capris for sure, but I appreciate the leg freedom that comes with shorts. I don't wear short running shorts because of the chafe factor.  That is never pleasant and can be easily avoided with longer shorts.

 

Another thing that I liked about these jammer shorts is that they come in TALL sizes.  The inseam on the regular size is 9.5 inches.  The tall inseam is 11.5 inches. I ordered one of each to compare fit.  Then I plan on trading for a second pair of the length I prefer.  Because there is no drawstring on this short, I go with the size that fits my waist.  In the knicker length, I order a Small and it stretches enough to fit my hips.  I tried the medium and they were too loose in the waist. 

 

Athleta is a GAP company.  I have loved their workout clothes for about 3 years now.  I also have a few tankini tops from them. They have a lot of cute stuff.  Some is spendy and some seems to be comparable to what you spend at Sports Authority. The quality is good and they do free returns and free shipping on orders over $50.  You can also try out the clothes, like sweat in them, and return the items if you don't end up liking the fit.  Just save tags, bags, paperwork.  I have never had to do that because everything so far has been wonderful.



What You Can Do With a Leg Injury

Trying to keep my workouts the same with a leg injury is basically impossible.

In my case, it doesn't mean that I can't workout, but I can't run or I shouldn't if I want to heal faster.
 

Here is a list of a few things you can still do if you have an injury in your lower leg.
 

Lifting: As long as you avoid lifts that focus on the lower leg, you can keep doing those workouts.  Today, I lifted my back and yesterday I did some thrusters.  Those focus on you buns and thighs, so my calf didn't come into play.  Just avoid calf raises and anything that requires jumping or being on tip toes.

 

 

Swimming: If you have access to a pool, go do it.  The water can be soothing and there is minimal resistance.
 

Elliptical: Keep the resistance low and the cross ramp in a position that focuses on glutes and quads and you should be just fine.  Don't try to go too fast.  Relax.  Getting it done, is getting it done.  Even if you can't go fast.

 

 

Walking: People under estimate the benefits of walking.  Almost everyone can do it.  Remember the good old 10,000 step goal, not speed.
 

Abs: Whatever you choose to do, as long as you are lying down on your back, you should be okay. I rarely do a full on abs workout. They say abs are made in the kitchen.

 

 

Eat Clean:  This is the thing you can always do whether you are injured or not, to maintain your health and strength.  I'll admit that I haven't been eating as well this week.  I need to stock up again and maybe I need to take more pictures of what I eat again.  That really helped me. Feel free to post food pics on the Facebook page if that helps you too.
 

***If any of these workouts irritate the injury, don't do it.  Total rest is okay too. It is better to take a week off than to have to take a few months off.
 

What do you do when you are injured?

What is the best way to heal?

Does taking a day off drive you crazy?

Compression Socks

I slept in these socks last night.  I woke up with one on and one off.  These are my wannabe compression socks.  They are actually snowboard socks.  They are tight on my calf, but not anywhere else on my foot. I wore them today under my jeans.  They are a little crazy.

 

 

Last night I got Thai Salad Rolls with peanut sauce for dinner. I was planning on making them myself, but figured it would end up costing more to make my own.  They were so good. 

 

 

I ordered this pair from procompression.com.

 You can get 40% off with the code RER.

 I normally go for solid colors, but I thought these were cute.  And if they work, even better.

 

He hasn't taken these off for 24 hours.  They will be going in the wash tonight. 



 

TO INFINITY AND BEYOND!

 

 

 

Workout:

40 minutes--triceps/biceps

30 minutes--AMT--16/18 Intervals

10 minutes--treadmill--cramp after 1 minute.  Run/walk 1 minute at a time.

 

***no running for the rest of the week.



Lift and Chat

Just as I was headed to the gym, I got contacted by the insurance adjuster.  They came back with a payment that we can definitely work with. The only problem was that their estimate was based on a 12x12 tile and our current tiles are 18x18.  I don't know if that makes a difference, but if it does, I would rather know up front what that might be.

I called the tile analysis company and they are going to research it and send a new report to the insurance.  That was super easy.  I tried to go through my insurance agent first and then I just went straight to the source. 

Now I need to get out and look at tiles again.  This is going to be a messy few weeks, but after the floor is fixed and the new room is put in, we will feel like we have a newish house.  Then I can do my Spring cleaning and get the fridge out of the way.  That will be fabulous.

I hadn't gone to the gym in a while, so I spent some time catching up with some of the regulars.  One took my advice and went to the chiropractor and feels a lot better.  My trainer is like the "Incredible Shrinking Woman."  I think she is 8 weeks from her competition and she is super lean. Another guy came over and said, "Quit talking. Get to work."  We are like a little family.

Today was shoulder day, so I wouldn't irritate my calf muscle.  I love working my shoulders, but today was a little hard because the weights that I wanted to use were taken.  I always take one set and then switch to a higher weight, but someone took 4 sets at once.  All of the weights that I normally use.  That made it a little tough. 

For cardio, I did the AMT for 22 minutes and the C2 for 10 minutes. 

I still want to take it easy until there is no pain in my calf.  It feels way better today.  I can't feel the cramp anymore, but there are pockets of inflammation still.  It might be something called Compartment Syndrome.  We'll hope it's just cramping that can be cured with better nutrition.

What did you do today?

What are your favorite workout DVDs?

Recovery Day

Mondays are now Rest Days for me.

 

I checked the mail and found this article in my magazine.

I thought that  Operation: Veg Out was my own creative invention, but like most ideas, other people have thought of them too.

But hey, if you did the challenge, you are ahead of the game.

 

These bars are listed as a good veggie source snack.  I got them at WalMart.

They just taste like a smoothie.  No real veggie flavor. Nutritional Value/flavors here. We have tried to drink some kid's fruit/veggie juices and my kids have not like them. But...

 

 I'm pretty sure he liked this one.   He asked for more.

 

After I took a shower today, I grabbed the wrong one and almost put IcyHot on my pits. I had it open and arm up before I saw my error in the mirror. That would have killed!

 

I went to the Chiropractor today to get my calf worked on.  He recommended electrolyte replacement and staying away from calf specific exercises for a while.  He also said calf sleeves or compression socks would be a good idea.  So, I am in search of some awesome leopard print, lightning bolt, skull leg accessories.  Just kidding. 

 

 

What is your favorite compression gear?

What socks would you recommend?

How do you sneak in fruits and veggies? Ideas for kids?

We Have a Winner!

Thanks to all who participated in Operation Veg Out!

You not only inspired me, but many of your friends too.

There were a ton of likes and comments.  Thanks for taking the time to share.

We did this drawing the old fashioned way.

Next time I will use Rafflecopter.

and the winner is ...

 Kendra!

Congratulations!



Pam-a-thon

Pam was a lady from my hometown who died from cancer a few years ago.  One of the things on her bucket list was to run a half marathon.  After she passed away, her kids organized a fun run around her birthday as a memorial. They also collect items for the cancer patients.  It is a fun event that ends with birthday cake. I think it is a sweet way for the kids to honor their mother.

I dropped my kids at my mom and dad's house and then proceeded to stretch and attempt to warm-up.  Immediately, my calf cramped up.  I tried to stretch some more and had my mom deep tissue massage it, but it stayed tight.  It was time to go and I still didn't feel confident that I could even run.  I just thought I would go get my shirt and cheer people on.

 

I wasn't sure I was going to run until they said it was time to line up.  I started off slow and felt okay, no real pain, but my calf felt like a baseball.  It was so tight. I had taken 800 mg of ibuprofen, so that must have helped.

I didn't have my music or any time gauge.  So I strictly went by how I felt.  I started to pass a few people and was happy that I chose to run.

This is the town landmark we passed at just about the 2 mile mark.  I told my kids that it was full of chocolate milk.  Then I told them the truth.

 

They had a water station at the last turn.  I stopped and drank the whole cup. Told the aid people thank you and went again.  None of the roads are blocked off for this race, so you are at the mercy of the traffic and the traffic light.  With about 1/3 of a mile left, I hit a red light.  I probably only had to stop for 30 seconds.  Not bad, but my 2 stops probably added a minute to my time.

 



My finish time was 26:03. There are no bibs and so the timing was probably longer than real run time, but I thought it was good for not planning to run at all.  My other limiting factor was getting only 4 hours of sleep. I finished 2nd overall and was the 1st girl for the 5K. That will probably be the only time in my life that I actually win a race.



 

When the race was over we played in the park, watched Frozen with Grandma (her 1st time), and helped with the yard.

 

This is my last Veg Out entry.  Hooray for Subway when you're tired, but want something good to eat.

Final Day for Operation Veg Out

Today is the last day to submit an entry for the Operation Veg Out Giveaway.

Go to Facebook and post a picture of your Fruits and Veggies

or leave a comment on the blog.

Enter to win a

$25 TJMaxx/Marshalls Gift Card

Contest ends at midnight Pacific Time Zone

Winner will be announced 3-24-2014

Good Luck!

After a Few Days Off

I finally went to the gym again.  My calf/leg has been giving me trouble since Tuesday and I decided to just stretch and rest so it would be ready to run this Saturday.  I went to Yoga class to help get some deeper stretching done and I felt so tight and tired. I never feel that way. 

I wondered why and came up with lack of sleep.  I have not slept well all week.  Some of my responsibilities have been weighing on my mind as well as some troubles my friends are experiencing.  Waking up out of a sound sleep wondering what I can do to help is a headache, but also a blessing.  Sometimes the best ideas come in the middle of the night.

My kids are also very whiny lately.  It is hard to not get mad or upset and help them feel heard and loved. By the end of the day, I am emotionally drained and that also drains me physically. They are good kids, they just have their bad days. Imagine that.

The moral of the story is to take a break when you need it. Or when your kids need you to take a break. 

Tomorrow is the 5K.  If I can get there early enough and warm-up, I might go for the 10K.  I'm not sure which shoes to wear, that is another reason to do a warm-up.  I need to update my Ipod and do some laundry, then we'll be ready to go in the morning.

Have a good weekend!
Don't forget to Veg Out!

Giveaway! Operation Veg Out--day 2

It's the second day to enter the Operation Veg Out Giveaway!

Share the pictures of the fruits and veggies you eat today to win a

$25 TJMaxx/Marshalls Gift Card.

Each food picture/comment is an entry.

Leave a comment on the blog or post a picture on Facebook.

Contest ends 3-22-2014 at midnight Pacific Time Zone

Winner chosen 3-24-2014

Thanks to everyone for sharing your food. Your pictures really helped me think about what I was eating.

Here's some inspiration from yesterday.
 Go to Facebook for more.

Good Luck!

Giveaway! Operation Veg Out!

 

 Share a picture on  Run Walk Lift's FACEBOOK(link) page of the fruits and veggies you eat today to win a

 

$25 TJ Maxx/Marshall's gift card.

 

Each new serving picture is an entry.

Please use your own pictures.

You may also leave a comment below.

 

Winner chosen at random on 3-24-2014.

Contest ends 3-22-2014. Midnight, Pacific time zone.

Share a picture on my Facebook page or leave a comment below

Pre-Race Tips

Tip #1

Cut your toenails at least 3 days before your race.

 



I can't stand when I can feel my toenails when I run.  I cut them a few days before a race and then I'm ready to go.

Tip#2

Drink your water.

 

This is obvious to most, but your hydration days before your race is just as important as race day hydration.  A 5K is considered a sprint, so there are often no water stations. Consider planting your own water bottles or having a friend cheer you on with a drink at the halfway point.

 

Tip #3

Check the weather so you wear the proper amount of clothing.

 

The fewer clothes you wear, the faster you go, but if you're frozen you won't get anywhere. I guess there is a reason for short running shorts. I will be wearing my knickers.

 

Tip #4

Don't overeat the night before. 

 

I feel better in the morning when I don't eat past 7 pm the night before.  Eat a normal meal that isn't to heavy, greasy or overly fibrous.  If you need to carb load for a longer race, eat more at breakfast and lunch. 

 

People recommend eating before a race, toast with peanut butter and a banana, for example. 

For a 5K you might not need to eat much as long as it starts early.  My race is at 10:30 am, so I will be eating breakfast around 7 am to give me some time to digest.  I might get a GU just in case I don't feel like eating in the morning.

 

Tip #5

Rest the day before

 

No exertion except stretching or walking.

 

Tip #6

Get a good nights sleep.

 

Set a curfew and go to bed. ZZZZZZ

 

Tip #7

Do what you've trained to do.

 

Don't try to switch things up on race day.  Don't wear new shoes. Don't try an energy drink you've never had before. 

 

*****Do have fun.  That's what it's all about.

 

Blessing In Disguise

Today was the first day that I have ever had to take my kids out of the kids room at the gym.  I have had to change diapers of course, but I had never before taken them out because they were inconsolable.  The worst part of it was that my daughter was the one making my son cry.  She is a big tease to everyone, but she usually has fun at the gym.  It was so annoying and surprising and sad.  Of anyone in there, she should be able to control herself and be nice to her brother.

I left upset.  I told her that she could not have a friend over today because she had chosen to be mean to her brother.  Of course she was mad at me, but she got over it pretty quickly.  Luke was not happy for quite a while.  He just wanted to be held and then he wanted to eat something.  That usually does the trick.

 Going home ended up being a blessing in disguise.  I was able to run outside and it was beautiful! I really need to do this more.  The bad thing is that I had never run outside in my PureFlows.  I ended up with a tight calf and had to do an ice bath.  It is still tight.  So I will be foam rolling and icing tonight.

The river is really gorgeous and is only a few blocks from my house.  I planned my course not knowing how far it was, but it only took 18 minutes, so I ran another, shorter loop. 

3.33 miles in 27:30.

 

 

 

What is the weather like in your city?  Run outside or inside?

 

 



Repeat vs. Interval

I thought I might be using these terms wrong, so I did a little more research and found out what the differences between the 2 are.

Repeat--running same distance and recovering fully between runs.
      Example: 400m/full recovery (could be 1 minute or 5 minutes)

Interval--running for a certain length of time followed by a set "interval" of recovery.  Not allowing for full recovery. The goal is to increase the length of time run at a certain pace.
       Example: 2 minute run/30 seconds recovery

Intervals help your body get used to pushing when you are already tired. Then you can "steadily increase your comfortable running pace." (active.com)

 

 

Cardio:

25 minutes--AMT--16/18 Interval setting

27 minutes--treadmill

• 3 miles
• 3 minutes at 10.0 mph, full recovery
• 3 minutes at 10.5 mph  TABATA 20 sec. run/10 sec. rest
• walking and easy running 4.0 mph, 6.5-7.5 mph.



Running Faster Research

There are a few days before my next race, and maybe enough time to get a little faster.  I know I can run faster, I just need to train better so my body is used to going faster. 

Most of the time I run 8 minute miles.  That has gotten to the point that it feels more like a jog.  It isn't terribly hard and I don't breathe too heavily.  That means I am not pushing.  That is fine if I just want to run, but I want to run and race, so I need to up my speed. 

I have been reading about a threshold pace.  According to Competitor.com, it is "the fastest pace at which you can run and remain in control of your breathing." My last 5K, I ran a 7:40 pace.  I think that is a good pace for me, but I think I could take off 10 seconds with a little effort.  The other thing is my fear of bonking.  The only time that happened was when I tried to run a half marathon without training.  I should have expected it. 

The VO2 max pace is hard breathing and is at a speed you can hold for 6-10 minutes.  I put in some times into McMillan and it says my VO2 pace is 6:57, my threshold is 8:05.  From my experience, I am a little faster than those paces.  But, when I entered my goal race time, it said I needed to train at 7:24 threshold and 6:22 for the VO2. You can plug in your race times and goal times and see what paces to shoot for. McMillan Running.

Most of my running is a jog, but to get faster I need to do more speed work that is actually work and not just a little faster than the norm.  I think I might train for a marathon too.  I never really wanted to do one, but I almost feel like I need to do one to be a legit runner.  What do you think?

Running on the beach at Pismo.  This little lady is turning 12 soon.

Tempo/Legs

 

Leg day went pretty well.  My real problem was running. With allergies, I take my medicine and hope that I will be able to breathe well when I run.  It usually takes an hour or so to clean everything out.  I ran first today and had to stop to blow my nose a few times.  It still ran at a decent pace and I ran 3 miles, but it wasn't in a row. I was able to run 8 minute miles which is what I should be doing for a tempo run.

 

 

 

We still haven't heard back from our insurance and don't know what all they will cover for our kitchen repair.  We decided to go look at tile so we would have an idea of what we wanted.  We like the 16x24 tile and the 20x20 or bigger squares.  We think we want to have them laid in a brick pattern (half bond).  The good thing is the tile store said our original tile quality was pretty good.  We are hopeful we will get a good budget for replacement.

 

We also had to get a passport picture for my husband while we were out.  I was afraid he looked mad, but it was actually a good picture.  He is pretty photogenic.  I, on the other hand, am not.

 

Tomorrow is church day.  Time to bathe the kids and finish up the laundry.  Happy weekend!!!

 

 

Jamie Eason's 12 Week Trainer

There was a girl at the gym that appeared to be following a plan on her phone, so I asked her what it was.  She told me about this training plan.  Jamie Eason's LiveFit Trainer.  I had looked at this before, but didn't realize that it was such a complete system, for free.

This plan includes a food list, workouts, and meal ideas.

The first 4 wks are just lifting.  NO CARDIO AT ALL!
You lift 4 days in a row, different body parts, and then have 3 days rest.

You increase lifting days during the first phase, but she gives you a gradual build up.

The exercises all have pictures and or demos, so they are easy to figure out. 

*The only downside is that most of the exercises require a gym. She does have an at home workout on days you can't make it to the gym. 

Phase 2-- Lifting and 3 days of cardio, lifting and 4 days cardio,  legs-- 2x a week. Only 1 rest day.

Phase 3--Lifting supersets with active rest.  Again, great pictures and info for each move. The cardio is steady pace as well as sprints 30 sec/30 sec rest.

The meal plan doesn't seem too difficult.  Just healthy eating, lean protein, high veggies, water, good carbs.  The regular stuff we know and choose not to do. The workouts are laid out for you so there is no guessing. If you are new to lifting, I think her plan would be an easy way to learn basic lifts. Bodybuilding.com is a great resource in general.

I'm going to do her leg routine tomorrow.  Wish me luck!



Has anyone else done this program?

It Better Be Fun Friday

Because yesterday was not fun Thursday.

Do you have kids that wait until the last minute to tell you they need something for a science project?

Last night, an hour before bed, my daughter said she needed 2 cakes-1 green and 1 red/pink one. The project is to make a 3-D plant cell and animal cell.  She also needed Jell-O, pudding, and frosting.  That's ALL.   So we stayed up a little later than normal to make these fabulous cakes.  I don't know how this is going to turn out, but it seems a little over ambitious for a 6th grader.

 

This little guy has some fruit issues.  If he eats too much, he gets a tummy ache and screams in the night.  The last time I looked at the clock, it was 4:30 am.  I think he will be better tonight, I hope!

 

 

 

Yesterday was a day off from the gym.  We played outside for a few hours in the hot sun.  It was so nice.  Today is cloudy and windy.  I am glad we took advantage of the nice days we've had lately.

 

Today was the first day that I tried to lift heavier.  I worked my back and did a few machines that I don't do very often.  I think I could go even heavier, but I want to see how sore I am this weekend.  I still want to run, which doesn't work if I am overly sore.  Tomorrow will be a  3 mile run/legs day.

 

 

 

Workout:

10 minutes--AMT--warm-up

45 minutes--back/shoulders

• Lat pulls--wide grip (75, 80, 80 lb.)
• back extensions
• single armed row (30 lb.)
• Assisted Pull ups (100 lb. pull)
• Upright row (45 lb.)
• Lat pulls--close grip (85 lbs.)
• Shrugs
• Shoulder press with twist (neutral position) 20 lb. dumbbells

35 minutes--AMT--16/18 Intervals

8 minutes--treadmill--1 mile

10 minutes--push ups, planks

Race Season

Spring is here and that means race season.  So far I have signed up for 1 race and 1 fun run.  I need to look at some of the Washington State race websites and see what there is within 3 hours from home.  The local calendar has races most weekends, but there are several triathlon and bike races.  I don't do swimming or bikes.  I know of several races that aren't on the calendar yet.  I need to go into the Running Store to see what they have on their calendar.

Next weekend is the Pam-a-thon. 


The Glow Run is at the end of May.



What races do you have coming up?  Any WA race recommendations?

Booty Barre and Tuesdays Workout

My energy levels were low yesterday. I wanted to go hard, but I couldn't. Instead I decided to machine hop. I did 8 minutes on each machine and then switched.

 

1. AMT
2. Stairclimber
3. Treadmill--Tabatas
4. AMT
5. Stairclimber
6. Treadmill

I finished with 15 minutes abs and went home.  I still haven't had a good sweat this week.  I'm hoping that Friday will be the day.

Booty Barre was as packed as I have ever seen it.  There were at least 20 people and that means we were almost "cheek to cheek" at the barre.  It was fun to watch the new people.  It might not look tough when you watch through the window.  But it is killer, if you do it right.  My legs were shaking more than ever before.  I thought I was getting stronger, but I am not so sure now.  Maybe I am just doing better movements.  There was one girl next to me who looked like a dancer.  Her hand positions were very graceful and she had great posture.  Then there's me with my grande thighs and robot arms. It doesn't matter, but it was interesting to see in the mirror.

We did a Costco run, trying to get good healthy foods that everyone will eat.  If I'm being honest, I shopped for me.  Berries and chicken! I also got some fruit snacks and veggie straw chips for the kids.  I am feeling better today, food wise.  I can do it.

I also snagged some workout clothes.  They had a couple rebates on top of their already great price.  Thank you Costco.  I got a new tank and some camisoles to go under my shirts for yoga and booty barre.  I kept flashing people today.  It was either buy a camisole or get a spray tan.

 

Trainer Talk

I am lucky to have a friend at the gym who is a trainer. I can ask her all of my questions and she will give me a real answer. It has been hard to eat and I have not been feeling well lately.  When I don't eat enough, I gain weight and retain water.

 I told Melissa (website) that I had been gaining weight that I didn't want and I wondered what she would recommend. Her first question was, "How's your food?"  When I told her, she explained that I needed to drink lots of water and eat at least 4 times a day, 5 if I could.  The plan is to cut dairy and bread and up protein and veggies/fruits.  She said to save breads for the weekend.  Do a no bread/cracker/treats menu during the week and allow for a treat or bread on the weekend. I think a lot of us know that food is key, but I sometimes give myself more leeway with food because I workout.

I struggle with balance and not being food crazy or workout crazy.  We all have to eat. I like healthy foods, but I also like treats.  I tell my sister's kids to call me "Aunt Candy."  I need to get to the store and stock my shelves so I have things that I like and enough of a variety so I don't get bored.

Melissa told me she has been eating the same thing for the last 3 years.  Chicken, fish, broccoli, brown rice, sweet potatoes, asparagus, and protein powders/bars.  In the off season, she has treats and bread and sushi.  My goal is not to be a bodybuilder, but I know I need to fuel my body better.  I want to be able to go and do whatever activity comes my way with confidence.

As far as exercise goes, she told me to lift heavier and keep my heart rate below 80% when I do cardio.  She said I could do sprints, but to only spike for a short time.  When I run, my heart rate is usually around 150/160 bpm.  When I sprint Tabatas, it recovers quickly.

My kitchen is still torn up and it has made cooking and cleaning not fun.  In fact I feel a little trapped.  It is an excuse that I can work around.  I just need to make the decision to do it.

Why You Run/Exercise

I'm hoping to compile some stories of why we run or exercise.  If you have a story you'd like to share, email me at
scorwalk@gmail.com

I am also looking for shoe recommendations.  If you have a favorite store or website to buy running shoes or a favorite brand or model of shoe.  Send me your info. and a picture if you're willing.

Thanks!
Run on!

Blogs on My Sidebar

The Hungry Runner Girl
Janae blogs about her daughter, her running, and her divorce.  She is fast, working on a sub-3 hr. marathon.  She is happy and fun.  She shares shoes, recipes, movies.  I will never be as fast as she is, but she inspires me to work and be positive. Living in Utah.

RunEatRepeat
Monica is a redheaded Mexican who lives near LA.  She is a mega runner.  Often doing marathons on consecutive weekends.  I am not sure how she handles all of that running.  She shares funny running quotes and useful tips.  Her blog is informative and entertaining. Monica is a certified trainer as well as a runner.

Fannetastic Food
Anne is a registered dietician and just completed her 2nd marathon.  She shares her runs around the DC area and lots of good nutrition advice.  She is very relatable.  She works hard but still seems like a normal person, not an elite runner or a weekly racer.  Her blog makes a marathon seem like an attainable goal.


Other blogs I read on occasion:
HungryMotherRunner--instructor and runner.  Likes CrossFit style workouts, tabatas.
MotherRacer--running coach and racer (fast).

Just One of Those Days

Today was one of those days where hiding under the pillow seemed like a good idea.  I woke up feeling tired and not wanting to move.  That is not an option in the morning when it is time to get kids on the bus.  It takes a while for the allergy meds to kick in.  I wake up stuffy and runny at the same time.

 

My meeting was canceled today and even though I was planning on a day off today, I went to the gym. I decided to lift and do a little cardio.  I took a pocketful of cough drops and tissues and hoped for the best.

 

My arms are looking stronger, but my triceps are still not where I want them.  If I want to get more definition, I am going to have to watch what I eat better.  Making cookies yesterday was probably not the best move. I am having a hard time eating in general.  I am at a point where nothing sounds good. I overdosed on lettuce wraps, now I don't want them. I don't want any raw vegetables.  The only things that sound good are berries and rotisserie chicken.  And cookies.

 

I tried to be good and have a protein shake after my workout.  It was the worst one I have ever tried.  I downed it any way, but it was HORRIBLE. (GNC brand) I think I am going to have to do shakes until my nose clears up and I have a desire to eat. 

 

Workout:

5 minutes--jump rope/jacks warm-up

30 minutes--arms

• easy curl bar--inner and outer grip bicep curls
• hammer curls
• wide bicep curls (outer)
• triceps extensions
• hammer curl with cable

10 minutes--burpees and side bends with kettlebell  4x

• 10 burpees
• 20 kettlebell side bends (each side)

15 minutes--AMT
17 minutes--treadmill 2 miles

12 minutes--stairclimber

Exercising With Allergies

It's tough to take a day off when you are in a habit of exercising regularly.  Here is one way to gauge whether or not you should run/exercise.

"David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the "neck rule." Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don't pose a risk to runners continuing workouts." Runner'sWorld.



via

This is the time of year that allergies start acting up, sometimes it feels like a combination of sore throat and stuffy nose and other times I have itchy, watery eyes.  It is pretty awesome when you are lifting and all of the sudden a stream of water comes out your nose with no warning.  I guess that's what shirts are for. I didn't know I had allergies until last year.  The thing that works best for me is a combination of Claritin and a nasal spray (Flonase or whichever one you prefer). *You can get Nasacort over-the-counter now, which is like Flonase.  Of course, ask your doctor or pharmacist. I used to have to just put up with it for weeks and weeks, thinking it was a neverending cold.

I stock up on Halls Breezers to keep my throat moist while I workout.  The allergy medicine dries me out.  And I try to drink lots of water, but when I am congested I don't feel thirsty. I am glad that it is only allergies and above the neck.  But I do try to take it a little easy for a few days when I am feeling this way.

Workout:
3 minute--rowing warm-up
Lifting

• Cleans 10-10-10 w/ barbell (45)
• Front Squat 10-10
• Thrusters 10-10

8 minutes--stairclimber

12 Intervals Rowing
--200m/ 30 sec. rest (45-53 sec)

The Rest of Barbara and Yoga Class

I wanted to see how hard the CrossFit WOD "BARBARA" really is, so I tried to do it today.  I finished 4.5 rounds.  The last round, I went backwards and could only get half of it done.

Totals:
80 assisted pull ups
120 push up (half triceps/half chest)
200 sit ups
250 air squats

That was plenty to get my arms shaky and legs tired.  I kind of wanted to do burpees too, but I am saving those for tomorrow. 

Yoga class was fun.  We did some new choreography that was tough and stretched me more than usual.  I can tell that my flexibility is improving.  Gail said we will start working on splits next week.  That has never been a goal of mine but I am looking forward to it.

I rented "Catching Fire" to watch tonight.  We tried to see it in the theater once, but it was sold out. 
The kids get to watch "Free Birds."  I don't know anything about it.  Hopefully it keeps them happy.

We played outside for a couple hours this afternoon.  I have a very artistic daughter.  This is her chalk art.

Enjoy the sunshine, if you have it!

Words of Wisdom

Inspiring words for your weekend.  Have a good one!

 

Weightloss Mistakes Runners Make

Weightloss Mistakes Runners Make

 

If you are trying to lose weight by running, read this article to see if you are making any of these mistakes.

 

I for sure overestimate the calories I burn and I often don't eat before I run.  I am trying to change that.  Runner's World has a lot of great articles.  Whether you are a beginner or an elite runner, check out their site and learn something new.

 

Now is the time to search out shoes on sale. If your favorites are last year's models and you know what size to get,  Check out:

 

holabirdsports.com

runnerswarehouse.com

6pm.com

 

 

 

Do you have a favorite running shoe store or website?

10 miles and Barbara

Oh, Barbara! You almost killed me.  I only did one round with pull ups and one round without.  But I swear I almost died.

My throat was sore this morning.  I knew it was going to be tough hitting 10 miles.  I had to stop to blow my nose and suck on a cough drop. And then I stopped again to trade shoes.  Yes, I brought a second pair to the gym. 

I started with these guys.  The old favorites. Glycerin 10s.

 

The first 3 miles were easy, but I kept having to wipe my nose with my shirt.  I decided to stop and get some tissues and a cough drop.

Then I ran 4 more miles, a bit slower than the first 3.

 

After 7 miles, it was time to switch shoes.

 PureFlow 2s

 

I thought I would go faster with the lighter shoes.  I didn't go any faster, but I did feel lighter.

 

I was going for a sweat angel, but it just turned into a blob. Front and back.

 

When I was done running, I felt like going home, but I did my 2 rounds of Barbara (one minus the pull ups).

 

Then I was really done. My legs really don't feel sore until I stop.  Maybe I should have kept running.  Tomorrow is going to be a doozy.

 

 

Go Cougs!

 

 

 

Run:

26 minutes--3 miles

36 minutes--4 miles

26:25--3 miles

 

 

Did you run today?  How far? Outside or treadmill?