It will be here in 4 weeks....I know my goal should simply be to finish the race, but I really want to do well! Now, this is a speedy one, where there are a TON of fast runners, so most races I think I'll try to target the middle of the range for my age/gender (based on the prior year's results), but with this race, that is not even attainable as that would be right at 30 minutes! Yes, they are that fast. I think its also because there are a ton of high school runners on this one and they can run fast without having to deal with "mommy weight" or "old bones" as an issue.
Canes Classic had only 371 finishers last year, so the size of the race is small and good for a first time out, right? I hope so at least! Its flat, shaded for the most part and at 9am on Labor day. Considering I have convinced two other fairly-new runners to sign up for it as well, I'm nervous....I have a "crowd" watching me, and even if its only a crowd of a few people, I can't hide from them!
Monday, August 8, 2011
Countdown until Busy Schedules!
So, Joe is doing well with rehab. He currently has 82% mobility, and started tossing "towel" balls....so he's targeting 2.5 months until he is back pitching baseball and/or playing basketball (honestly, he will be doing both so Tuesday/Wednesday nights will be dedicated to his exercise). I need to find the mental toughness to get as much done (eg build my foundation) as much as possible in this next several weeks.
But, the mental edge is missing right now. I've been doing a lot more elliptical (as you've read) because of my knee discomfort. And, I've determined to alter my training schedule through the week and only run a longer run once/week on Sundays (so Sunday will technically be B210K W4D2 for me), so in 8 weeks, I will supposedly be up to a 10k distance (or at least a 60 minute length). But I just want to do so much more.
I shouldn't beat myself up for it, but I know I can do more than I have been doing...so how do I make it all work? I'm still determined to go by this schedule:
So, I just need to stick to the schedule, right? Honestly, its that long run that intimidates me. Maybe because the last few B210K sessions have been so difficult? I just can't break this week 4 hump, but then again, how much is my brain giving me the "knee" excuse? Is it mental or really physical (and the minor physical is justifying the big delay in my brain)? Or, is this horrid summer weather in Florida just getting to me?
Whatever the reason, I need to find a way to push the negatives out and focus on the goal...one small goal at a time.
But, the mental edge is missing right now. I've been doing a lot more elliptical (as you've read) because of my knee discomfort. And, I've determined to alter my training schedule through the week and only run a longer run once/week on Sundays (so Sunday will technically be B210K W4D2 for me), so in 8 weeks, I will supposedly be up to a 10k distance (or at least a 60 minute length). But I just want to do so much more.
I shouldn't beat myself up for it, but I know I can do more than I have been doing...so how do I make it all work? I'm still determined to go by this schedule:
Monday - rest day/strength training (with free weights at home)
Tuesday - 5k run
Wednesday - 20 minute run (or 20 minutes elliptical)
Thursday - 5k run
Friday - rest day/strength training (with free weights at home)
Saturday - 45 minutes cardio (60 minutes elliptical)
Sunday - long run (B210K W4D2 is next for me)
So, I just need to stick to the schedule, right? Honestly, its that long run that intimidates me. Maybe because the last few B210K sessions have been so difficult? I just can't break this week 4 hump, but then again, how much is my brain giving me the "knee" excuse? Is it mental or really physical (and the minor physical is justifying the big delay in my brain)? Or, is this horrid summer weather in Florida just getting to me?
Whatever the reason, I need to find a way to push the negatives out and focus on the goal...one small goal at a time.
Sunday, August 7, 2011
Loving the Elliptical Again
When I first moved to Florida (pre-kids) I purchased a Life Fitness read drive elliptical (same exact kind I loved using in the clubs). I used it a lot, especially since I wasn't accustomed to the awful summers down here....I was previously living in LA. But, when I became pregnant with my daughter, it started to gather some dust; after all, I did have morning sickness until week 22, and it was the 22 hours/day kind! Then, when I became pregnant with my son, it gathered more dust. No excuses here besides sheer exhaustion and a lack of motivation.
Being a "baby buncher" (two kids right after one another), I had my work cut out for me. I lost most of the weight right away from my first pregnancy, and then immediately found myself pregnant again just as fast! And I lost most of the weight again from my second pregnancy. The problem wasn't necessarily being pregnant. I do swear that having two children in close proximity is hard on your body, and even if you lose the weight the second time, its much harder to get your shape back! Adding to that issue, when you have children, you tend to focus more on what they are eating/learning/sleeping and put your own health second....thats exactly what happened.
But, this time I'm so focused....while my knee hasn't been kind to me as of late, I have been getting my workouts in on this dear old friend. In fact, 30 minutes is a breeze now, even though the amount of sweat I produce and the redness of my face my indicate otherwise. But, its something I can keep up if I can't run outside, and I'm content with that for now. Hopefully I can start putting in more miles on the road soon enough, as I do have a 5K race on Labor Day to start preparing for!
Saturday, August 6, 2011
Product Review: PB2
Ok, this stuff is great! Ever hear of it? Basically, its peanut butter that has been allowed to separate from the natural oil, the oil is sold as peanut oil (duh), but then its dehydrated until its a powder. So, you basically have all the benefits of peanut butter with no fat! Each serving is about 5 grams of protein for less than 45 calories (that ratio is one of the best out there), so peanut butter is now a fantabulous source of protein!
Bell Plantation has a standard peanut butter powder, but also sell a chocolate peanut butter powder. I've tried both mixed in with my chocolate protein powder and love the variety that they offer!
Now, the S&H is quite high for a small order, so if you are interested by a "4 1-lb pack" or something more and split it with others...makes the overall cost much more manageable!
Shakeology, Body by Vi, and all the others
Ok, so I'm a bit interested in the Shakeology product. I saw a presentation for Body by Vi, and I'm not too keen on their overly-sweet product (afterall, I've been trying to wean myself off of sweet products and this would make that more difficult to me, mentally)....that and the fact that they utilize soy protein and artificial sweeteners. That being said, I know two people using the Body by Vi products and they LOVE them and have lost significant weight without really stressing themselves out.
Shakeology has no artificial ingredients, so I'm researching it. We really do try to avoid artificial ingredients in house and have zero HFCS or artificial sweeteners. I much prefer stevia in low doses or in acidic drinks to mask the bitterness. So, I want to research it a bit more....but, I have no idea what to research. My breakfasts as of late have simply been the iced mocha frappe, but maybe I need to get more nutrients in my daily regimen. But then again, maybe I don't need to change anything and just see if this current plateau stops plateauing!
Shakeology has no artificial ingredients, so I'm researching it. We really do try to avoid artificial ingredients in house and have zero HFCS or artificial sweeteners. I much prefer stevia in low doses or in acidic drinks to mask the bitterness. So, I want to research it a bit more....but, I have no idea what to research. My breakfasts as of late have simply been the iced mocha frappe, but maybe I need to get more nutrients in my daily regimen. But then again, maybe I don't need to change anything and just see if this current plateau stops plateauing!
Thursday, August 4, 2011
Trying to maintain in the light of knee-ness
So, I've been pretty diligent this week. First, I swore off running on Sunday when I felt that my knee wasn't handling it well (and ended up walking back home 1.5 miles). So, I was diligent on the elliptical that stares at me in my bedroom as a constant reminder that its not there just to air dry my clothes. So, its been put to use! Monday and Tuesday were both elliptical exercises that went well! If nothing else, I'll be maintaining my level of fitness, even if I'm not necessarily improving it.
But, you know that swearing off that I did...didn't last. I felt ok, but knew I didn't want to risk a long run, so last night I promised myself a simple 2 mile run around the neighborhood...enough to get exercise, but short enough that I would be back in 20-25 minutes to spend time with Joe before he left for Chicago. Surprise...I pushed it. I ran fast (for me, at least). 10:02 pace! Of course, I do think it would have been under 10:00 if my phone would stop beeping me with messages and distracting me, so I'm calling that an "under 10" run. :)
Tonight, I jumped back on the elliptical...felt good. 30 minutes went fast, especially since I promised my kids that they could sleep in my bed while daddy is out of town....but they had to promise to not say a word while I exercised. Actually, since the elliptical is a mere 3 feet from the bed, I actually think that the white noise from the machine helped them fall asleep fast. Not a word. Now, of course, I have no idea where I'm going to sleep as I don't think there is much room in the bed for me now that their stuffed animals are all over!
Tomorrow, I venture to a longer run. The kids will visit with a friend and I'll run from their house to the park and back (or run around the park a bit...same park that the labor day 5k race is, so its not a bad thing at all!). I hope I can get 5 miles in, even if I have to walk some of it. Again, I'm not willing to exacerbate my knee, but if its feeling good, I want to push it a bit more!
Wednesday, August 3, 2011
B210K: Progress Stalled
I've been working up to the 10k length, but this little knee concern has me wondering if I should be pursuing this at a slower pace. The program (by the way, the iphone app is soooo worth the miniscule price of the program) calls for this:
Right now, I'm on week 4. I know that people do this program successfully, but I'm also curious if the increase every week is viable for me. I can do it from a heart/lung and muscle perspective, but I don't think my bones are strong enough for the endurance quite yet. I suppose if I was running a year or two already, that would be a moot concern. Then again, I do need to drop some more weight which would probably alleviate additional bone stress....gotta plan that diet soon!
So, I'm reconsidering....I wanted to get into a short run/long run weekly schedule anyways in order to gear up for the half marathons that I want to do next year (the same developers have the Hal Higdon's Novice Half Marathon app that I've already purchased and he pretty much adheres to a similar schedule so the transition would be smoother). So, I was considering this type of schedule:
Monday: Rest Day
Tuesday: 5K run
Wednesday: Cross-Train (20 minutes) or 2 mile run
Thursday: 5K run
Friday: Rest Day
Saturday: Cross-Train (30-50 minutes)
Sunday: Long Run (which would be Week 4, Day 3 or Week 5, Day 1 for me)
So, this Friday, I will attempt Week 4, Day 2 (again...I tried it Sunday remember but didn't want to risk knee injury) and if all goes well, I may attempt Week 4, Day 3 this Sunday. Now, I have 6-7 more workouts to finish the 10k program, so the above would take me 6-7 more weeks. That would put me on/around 14 miles/week over the next several weeks before increasing my mileage any more. I would hope to increase the mid-week runs to 4/3/4/6 or increase the long run to 3/2/3/7. I think the former makes more sense...but I suppose thats getting a little head of where I am right now...either way, I will eventually get to 4/3/4/7, right? Lets just finish the program first!
While I would have liked to finish the 10k distance sooner and definitely way ahead of my first 5k distance, I do like the idea of trying to increase my speed on the shorter 2-3.1 mile distances. I really have no idea how fast I can run for that distance as I've continued to increase my endurance and have pretty much been stagnant at 10:45-11:15 min/mile pace. It would be nice to gain some comfort in knowing that I can run 2 miles in 20 minutes, you know? Then, I could work on some simple speed work drills to increase the 5k distance while slowly increasing endurance over the next 7 weeks. And, that would give me more opportunity to play with my new garmin thats arriving this week! While I love the app and feel the need for music on the longer runs, I would like to go without music on the shorter runs. I don't think I need the constant reinforcement for rhythm and mood enhancer that the music provides...at least I would like to see if I don't!
Week 1
Run 10 min/walk 1 min Repeat x 4.
Week 2
Run 15 min/walk 1 min. Repeat x 3.
Week 3
Run 17 min/walk 1 min. Repeat x 3.
Week 4
Run 18 min/walk 1 min. Repeat x 3.
Week 5
Day 1: Run 22 min/walk 1 min. Repeat x 2.
Day 2: Run 25 min/walk 1 min. Repeat x 2.
Day 3: Run 30 min/walk 1 min. Repeat x 2.
Week 6
Run 60 min.
Right now, I'm on week 4. I know that people do this program successfully, but I'm also curious if the increase every week is viable for me. I can do it from a heart/lung and muscle perspective, but I don't think my bones are strong enough for the endurance quite yet. I suppose if I was running a year or two already, that would be a moot concern. Then again, I do need to drop some more weight which would probably alleviate additional bone stress....gotta plan that diet soon!
So, I'm reconsidering....I wanted to get into a short run/long run weekly schedule anyways in order to gear up for the half marathons that I want to do next year (the same developers have the Hal Higdon's Novice Half Marathon app that I've already purchased and he pretty much adheres to a similar schedule so the transition would be smoother). So, I was considering this type of schedule:
Monday: Rest Day
Tuesday: 5K run
Wednesday: Cross-Train (20 minutes) or 2 mile run
Thursday: 5K run
Friday: Rest Day
Saturday: Cross-Train (30-50 minutes)
Sunday: Long Run (which would be Week 4, Day 3 or Week 5, Day 1 for me)
So, this Friday, I will attempt Week 4, Day 2 (again...I tried it Sunday remember but didn't want to risk knee injury) and if all goes well, I may attempt Week 4, Day 3 this Sunday. Now, I have 6-7 more workouts to finish the 10k program, so the above would take me 6-7 more weeks. That would put me on/around 14 miles/week over the next several weeks before increasing my mileage any more. I would hope to increase the mid-week runs to 4/3/4/6 or increase the long run to 3/2/3/7. I think the former makes more sense...but I suppose thats getting a little head of where I am right now...either way, I will eventually get to 4/3/4/7, right? Lets just finish the program first!
While I would have liked to finish the 10k distance sooner and definitely way ahead of my first 5k distance, I do like the idea of trying to increase my speed on the shorter 2-3.1 mile distances. I really have no idea how fast I can run for that distance as I've continued to increase my endurance and have pretty much been stagnant at 10:45-11:15 min/mile pace. It would be nice to gain some comfort in knowing that I can run 2 miles in 20 minutes, you know? Then, I could work on some simple speed work drills to increase the 5k distance while slowly increasing endurance over the next 7 weeks. And, that would give me more opportunity to play with my new garmin thats arriving this week! While I love the app and feel the need for music on the longer runs, I would like to go without music on the shorter runs. I don't think I need the constant reinforcement for rhythm and mood enhancer that the music provides...at least I would like to see if I don't!
Evening Snack: Cocoa Crack
If you are like me, you tend to run in the evening. Of course, you should eat something once you get back from running, but I tend to avoid the kitchen as its right near the kids rooms, as I absolutely don't want the kids hearing me come in if they are supposed to be trying to sleep!
But, there is an alternative to whipping up some whey protein powder with milk...which can be quite loud in our echo-ey tiled kitchen or eating that dreaded protein bar! So, you can easily see that my whey protein frappa is definitely out of the question! Cocoa Crack!
Why is cocoa crack a good snack in the evening, you ask? You can make it way ahead of time, and its simple to make. In fact, it only has 3 ingredients! Its two primary ingredients have all of the benefits:
Freeze, you ask? You see, coconut oil will become a liquid around 80 degrees, but below that is a solid. So, freeze it and keep it frozen. It actually is more of a "bark" type of treat, as you can easily break it off into pieces for a quick snack. And no, its not going to melt immediately upon breaking a chunk from the freezer, but its not something you want sitting around either!
The next question you might be asking...where do I buy good coconut oil? Well, I discovered this place several months ago that I like. You may even find yourself cooking chicken in coconut oil, which is how I started using it! Tropical Traditions is a small company, but check out their website to see what I'm talking about...its full of useless knowledge that health-conscious people will find valuable. :) I only mention them because they have some great sales that make good coconut oil obtainable to those who cannot afford the "designer" products in those high-end stores.
But, there is an alternative to whipping up some whey protein powder with milk...which can be quite loud in our echo-ey tiled kitchen or eating that dreaded protein bar! So, you can easily see that my whey protein frappa is definitely out of the question! Cocoa Crack!
Why is cocoa crack a good snack in the evening, you ask? You can make it way ahead of time, and its simple to make. In fact, it only has 3 ingredients! Its two primary ingredients have all of the benefits:
- Chocolate: Great for boosting blood flow for muscle growth. Chocolate offers numerous health benefits due to the fact that cocoa is rich in antioxidants and components that could benefit cardiovascular health. Cocoa boosts nitric-oxide (NO) levels due to a flavanol called epicathecin. NO increases blood-vessel dilation, which gets all the good things to your muscle faster (nutrients, hormones, oxygen, etc) thereby promoting muscle performance, recovery and growth.
- Coconut Oil: Now, we have all heard about the bad press for saturated oils, which was inappropriately condemning coconut oil. But, coconut oil has some magnificant qualities! Yes, you want to avoid filtered/processed oils....simply put, they have nothing healthy for you. But, natural, cold-pressed, unfiltered coconut oil is absolutely amazing for you. Not only is there a thermogenic affect, but its filled with medium-chain fatty acids! Some additional benefits of coconut oil are listed here.
- 1 tablespoon organic dutch cocoa (of course conventional will do)
- 1 tablespoon coconut oil or coconut cream (not the face kind, the food kind)
- 1 teaspoon stevia (or your sweetener of choice)
Freeze, you ask? You see, coconut oil will become a liquid around 80 degrees, but below that is a solid. So, freeze it and keep it frozen. It actually is more of a "bark" type of treat, as you can easily break it off into pieces for a quick snack. And no, its not going to melt immediately upon breaking a chunk from the freezer, but its not something you want sitting around either!
The next question you might be asking...where do I buy good coconut oil? Well, I discovered this place several months ago that I like. You may even find yourself cooking chicken in coconut oil, which is how I started using it! Tropical Traditions is a small company, but check out their website to see what I'm talking about...its full of useless knowledge that health-conscious people will find valuable. :) I only mention them because they have some great sales that make good coconut oil obtainable to those who cannot afford the "designer" products in those high-end stores.
Monday, August 1, 2011
Protein Powder Treat!
So, I succumbed to a cinnamon Eggo waffle this morning for breakfast...definitely didn't need anything on it at least. But, I only had one, and I made my breakfast staple, which is delicious by the way:
Take 1/2-3/4 tsp espresso powder
Whip with some cold water (I just blend it in the margaritaville maker...easier)
Add 1 scoop of chocolate-flavored whey protein powder
Turn margaritaville maker on and blend all of the above with some shaved ice
Absolutely wonderful mocha frappe! Yes...there is a reason that I have this almost every morning. I simply don't see any downside to it!
Take 1/2-3/4 tsp espresso powder
Whip with some cold water (I just blend it in the margaritaville maker...easier)
Add 1 scoop of chocolate-flavored whey protein powder
Turn margaritaville maker on and blend all of the above with some shaved ice
Absolutely wonderful mocha frappe! Yes...there is a reason that I have this almost every morning. I simply don't see any downside to it!
Free Weights...Who Knew They Did Something?
So, I was considering some light weight lifting for days when I wasn't doing anything else...you know, something to keep me busy while the kids watch a show in the evening or when Joe puts them to bed. Just so happens I went to my stylist and picked up a Prevention mag of all things and they have this simple progressive 3-step free weight routine for toning. I definitely wanted to stick to free weights simply because I didn't want to leave the house! After all, I'm focusing on 10-15 minutes of toning...nothing more and commuting to a gym to do this is just a ridiculous waste of my time. But, if I was to be completely honest, I never really thought that they did anything...thats why you go to a gym and use these serious pieces of equipment, right? Turns out that they do alot, and the expensive equipment is expense because it takes up space, looks impressive and forces one to have good form. Of course, that last little benefit is nice, but hey, I can't afford the space or the money for equipment!
So, I grab some free weights that Joe has lying around...he has two sets, so he won't miss it :) And remember, he's still an invalid with his shoulder anyways! Of course, I didn't even know how heavy they were! I have done the first 'week' for the last 1-2 months, and its pretty significant...In fact, each following day, I always feel my muscles asking for help, so its definitely doing something....maybe because I discovered that the weights were 3 kilograms each?!?!? Well, when I glanced at them, I really just assumed that was pounds....did you know that 3 kilograms is about 7 pounds!
Basically, its a little circuit training with the free weights. First lunges, bent arm row, then push-ups, then shoulder press, bicup curls, squats and tricep kickback. Lunges kill me (I suppose they should if you do them properly and deep enough)...and then the shoulder press wears me out, but everything else is fine. I do 10 reps of each in the order above, then 3 sets. So far, so good.
Want to know the biggest surprise??? I actually feel definition in my upper arms! Wow...didn't even know my tricep really existed!
So, I think I finally realized why it took me so long to master these...its the darn weight that I was using! But, I can confidently do three sets well...so I'll be moving on to "week 2" next. Fortunately, there are less exercises with week 2, but most of them combine movements, eg starting out with a lunge and while you are lunging, you do an arm curl. Or, you start with a squat and finish with a shoulder press. We'll see how that goes. I'll continue to do these at least twice a week (maybe on my "rest" days) and see when I feel I can move up to "week 3" which combines week 2 with balance exercises.
So, I grab some free weights that Joe has lying around...he has two sets, so he won't miss it :) And remember, he's still an invalid with his shoulder anyways! Of course, I didn't even know how heavy they were! I have done the first 'week' for the last 1-2 months, and its pretty significant...In fact, each following day, I always feel my muscles asking for help, so its definitely doing something....maybe because I discovered that the weights were 3 kilograms each?!?!? Well, when I glanced at them, I really just assumed that was pounds....did you know that 3 kilograms is about 7 pounds!
Basically, its a little circuit training with the free weights. First lunges, bent arm row, then push-ups, then shoulder press, bicup curls, squats and tricep kickback. Lunges kill me (I suppose they should if you do them properly and deep enough)...and then the shoulder press wears me out, but everything else is fine. I do 10 reps of each in the order above, then 3 sets. So far, so good.
Want to know the biggest surprise??? I actually feel definition in my upper arms! Wow...didn't even know my tricep really existed!
So, I think I finally realized why it took me so long to master these...its the darn weight that I was using! But, I can confidently do three sets well...so I'll be moving on to "week 2" next. Fortunately, there are less exercises with week 2, but most of them combine movements, eg starting out with a lunge and while you are lunging, you do an arm curl. Or, you start with a squat and finish with a shoulder press. We'll see how that goes. I'll continue to do these at least twice a week (maybe on my "rest" days) and see when I feel I can move up to "week 3" which combines week 2 with balance exercises.
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