I'm getting ready to toe the line for my first 100 mile endurance run! A couple of months ago I posted about this challenge and the fundraising I will be doing to support LCM, (read I'm Running 100 Miles to Africa! if you need to catch up to speed). I'm hoping you will help toe the line with me through your tax-deductible donations. Please visit my website, 100MilesToAfrica, to donate and learn more.
I'm not the first to run 100 miles, but it is MY first 100 miles! I'm striving to make a difference in the lives of others through running.
Peace!
Rachel
Sunday, December 9, 2012
Monday, December 3, 2012
Stretching My Stride
Today marked Day 1 to incorporate some speed work into my 100 mile training plan. At first, my legs and hips were a little stiff with the increased stretch in stride. After a few rounds of quick sprints, the legs were feeling good. In fact, better than before! No tightness in the IT band or hamstrings, no achy knees or hips, no lack of energy. "WOW!", I thought as I ran interval after interval, "all those base miles have done wonders for my legs! Now I'm ready to put a little pep-in-my-step and stretch out my stride".
I can't really leave this blog post simply about my sprint intervals, that's boring for most people anyway. Plus, as you begin to know me a little better you may realize I'm analytical, a deep thinker, and like to make comparisons between my running and life. So here it is... the big analogy between life and stretching my stride!....
Laying down those base miles is like everyday life. We plug away, day after day, trying to inch ahead with goals for ourselves, career, or family. We might not get as far as fast, but we are laying some great ground work. It's easy to stay on this treadmill, shoot... most days it's all I can do to survive this pace! But we need to stretch, stretch our stride, stretch out in our lives. That stretching can bring about new opportunities, move us beyond the limits we place on ourselves, and keep us from living a life of mediocrity.
You don't have to be a runner or an athlete to experience what I'm writing about. You need to be healthy and strong, so when the time is right for you to stretch your stride, you don't miss it... you are more than ready!
How am I stretching my stride? Not just by running a 100 mile endurance run, but by striving to make a difference in the lives of others through running.
Peace!
Rachel
I can't really leave this blog post simply about my sprint intervals, that's boring for most people anyway. Plus, as you begin to know me a little better you may realize I'm analytical, a deep thinker, and like to make comparisons between my running and life. So here it is... the big analogy between life and stretching my stride!....
Laying down those base miles is like everyday life. We plug away, day after day, trying to inch ahead with goals for ourselves, career, or family. We might not get as far as fast, but we are laying some great ground work. It's easy to stay on this treadmill, shoot... most days it's all I can do to survive this pace! But we need to stretch, stretch our stride, stretch out in our lives. That stretching can bring about new opportunities, move us beyond the limits we place on ourselves, and keep us from living a life of mediocrity.
You don't have to be a runner or an athlete to experience what I'm writing about. You need to be healthy and strong, so when the time is right for you to stretch your stride, you don't miss it... you are more than ready!
How am I stretching my stride? Not just by running a 100 mile endurance run, but by striving to make a difference in the lives of others through running.
Please read www.100milestoafrica.com and donate!
Peace!
Rachel
Monday, November 26, 2012
It's Personal.
Just putting it out there... putting out how I really feel right now... putting out something personal... yep, putting something out there just to get it off my chest... maybe you can relate.
Where do I fit in? I have gone through life feeling this need to be a part of something, a group, or a movement. I thought it would somehow define me, give me purpose, help me gain self-worth. If I was just simply me, how could anyone appreciate me for me? I could be malleable and just roll with the group, I wouldn't have to expose the real me, that would be too painful if rejected. Who would like my quirks, my flaws, my bad habits? If I just roll with the group I'll find my identity and purpose.
I never stumbled upon my identity by being a part of something, a group, or a movement. I found it by being me, by accepting myself, flaws and all. I found it in the solace of running, being only with myself, forced to find what I am truly made of in moments of weakness. I found that I was a pretty cool person, I didn't need an identity outside of who I really am.
Here is what I have learned to accept: I sometimes put my foot in my mouth, I can be inflexible, I have a voice of a 13 year old, I have a quick temper, I sometimes don't think of others enough, I'm really bad about sending thank you notes for gifts, I'm loud, I have freckles, I don't have the curvacious body I always dreamed of having, I'm almost over the hill, I tend to be insecure, some people think I'm disingenuous, I've become my mother.
Here is what I know: I love to talk to people even if the words don't come out right, I'm a structured and routine person, my voice keeps me sounding forever young, I don't stay mad, I would give anything to someone in need, I at least call when I forget to send the thank you note, others can hear my loud mouth really well, I can laser my freckles off, I'm slim and in the best shape of my life, insecurity makes me vulnerable but I love deeply, most people think I'm genuine, my mother is a beautiful, amazing, and loved woman.
I'm cool with being me.
Where do I fit in? I have gone through life feeling this need to be a part of something, a group, or a movement. I thought it would somehow define me, give me purpose, help me gain self-worth. If I was just simply me, how could anyone appreciate me for me? I could be malleable and just roll with the group, I wouldn't have to expose the real me, that would be too painful if rejected. Who would like my quirks, my flaws, my bad habits? If I just roll with the group I'll find my identity and purpose.
I never stumbled upon my identity by being a part of something, a group, or a movement. I found it by being me, by accepting myself, flaws and all. I found it in the solace of running, being only with myself, forced to find what I am truly made of in moments of weakness. I found that I was a pretty cool person, I didn't need an identity outside of who I really am.
Here is what I have learned to accept: I sometimes put my foot in my mouth, I can be inflexible, I have a voice of a 13 year old, I have a quick temper, I sometimes don't think of others enough, I'm really bad about sending thank you notes for gifts, I'm loud, I have freckles, I don't have the curvacious body I always dreamed of having, I'm almost over the hill, I tend to be insecure, some people think I'm disingenuous, I've become my mother.
Here is what I know: I love to talk to people even if the words don't come out right, I'm a structured and routine person, my voice keeps me sounding forever young, I don't stay mad, I would give anything to someone in need, I at least call when I forget to send the thank you note, others can hear my loud mouth really well, I can laser my freckles off, I'm slim and in the best shape of my life, insecurity makes me vulnerable but I love deeply, most people think I'm genuine, my mother is a beautiful, amazing, and loved woman.
I'm cool with being me.
Monday, November 5, 2012
Supercompensation: Gaining fitness through rest
Rest? Heck, I'm not scared to rest! Rest feels good! So why don't I do it more when I should? You know you don't either! You know you feel like if you just keep training harder, especially when you feel tired, you will miraculously become a rock star athlete! Well... it just doesn't quite work that way. (Trust me, I'm knocking on my own noggin about this!) Most of us want to keep making physical gains with strength, speed, and/or endurance, but we tend to plateau and training harder doesn't bring the desired results unless... we train smarter NOT just harder. This doesn't mean taking the easy road, it means push hard when the time is right and allow the body to build rather than drive it into the ground!
I came across this article, Supercompensation, and loved the explanation and graphs that make it easy to understand supercompensation - the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period. Because the body is an adjustable organism, it will feel the need to adjust itself to a higher level of fitness in anticipation of the next workout session. This applies to beginners to elite athletes. It is important to educate yourself in what you are doing to maximize your best results. You can't lose your weak if you are in a constant state of fatigue, allow your body to find its strong!
(I can't get the dark background off the graphs below for some reason. So, just click on the article to view if needed.)
Exercise does not make you fit, it's the rest that follows exercise that makes you fit. The importance of rest is often overlooked. This is how a single bout of training impacts your fitness:
1 Adequate Rest
Ideally, you will get sufficient rest so that you recover from the training stress and get the maximum benefit. This would mean starting the next training session near the peak of supercompensation, as shown below.
2 Insufficient rest resulting in stagnation
Without sufficient rest, you may start your next training at the end of the period marked ‘Recovery’. This means that you have not benefited from the training, just barely recovered from it. This can carry on indefinitely, with no improvement in fitness.
3 Overtraining
Without sufficient rest to recover from the training stress, the fitness level starts to decline, with each training bout further reducing fitness. Sadly, the response to this is often to increase the training stress, creating a positive feedback cycle.
4 Intensity and Supercompensation
Different intensities produce different levels of fatigue and resulting supercompensation. In the diagram below, the blue line shows insufficient intensity, producing only a small amount of supercompensation. The orange line is too intense, requiring so long to recover that little supercompensation occurs. The red line shows far too much intensity, resulting in an inability to supercompensate. The black line shows an intensity level resulting in injury rather than supercompensation. Thus it is important to work out the right level of intensity to produce the required level of supercompensation. This is a 'Goldilocks' situation, where too much or too little intensity produces a negative outcome. For each individual, there is an optimum level of exercise and recovery that produces the best supercompensation. The most common problem in highly motivated athletes is when they are working too hard with too little rest, they understand that they are not improving, but they adjust the wrong way and try to work harder. Exercise is not a situation where 'more is better'.
References:
http://fellrnr.com/wiki/Supercompensation_and_Why_exercise_does_not_make_you_fit
http://en.wikipedia.org/wiki/Supercompensation
I came across this article, Supercompensation, and loved the explanation and graphs that make it easy to understand supercompensation - the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period. Because the body is an adjustable organism, it will feel the need to adjust itself to a higher level of fitness in anticipation of the next workout session. This applies to beginners to elite athletes. It is important to educate yourself in what you are doing to maximize your best results. You can't lose your weak if you are in a constant state of fatigue, allow your body to find its strong!
(I can't get the dark background off the graphs below for some reason. So, just click on the article to view if needed.)
Exercise does not make you fit, it's the rest that follows exercise that makes you fit. The importance of rest is often overlooked. This is how a single bout of training impacts your fitness:
1 Adequate Rest
Ideally, you will get sufficient rest so that you recover from the training stress and get the maximum benefit. This would mean starting the next training session near the peak of supercompensation, as shown below.
2 Insufficient rest resulting in stagnation
Without sufficient rest, you may start your next training at the end of the period marked ‘Recovery’. This means that you have not benefited from the training, just barely recovered from it. This can carry on indefinitely, with no improvement in fitness.
3 Overtraining
Without sufficient rest to recover from the training stress, the fitness level starts to decline, with each training bout further reducing fitness. Sadly, the response to this is often to increase the training stress, creating a positive feedback cycle.
4 Intensity and Supercompensation
Different intensities produce different levels of fatigue and resulting supercompensation. In the diagram below, the blue line shows insufficient intensity, producing only a small amount of supercompensation. The orange line is too intense, requiring so long to recover that little supercompensation occurs. The red line shows far too much intensity, resulting in an inability to supercompensate. The black line shows an intensity level resulting in injury rather than supercompensation. Thus it is important to work out the right level of intensity to produce the required level of supercompensation. This is a 'Goldilocks' situation, where too much or too little intensity produces a negative outcome. For each individual, there is an optimum level of exercise and recovery that produces the best supercompensation. The most common problem in highly motivated athletes is when they are working too hard with too little rest, they understand that they are not improving, but they adjust the wrong way and try to work harder. Exercise is not a situation where 'more is better'.
References:
http://fellrnr.com/wiki/Supercompensation_and_Why_exercise_does_not_make_you_fit
http://en.wikipedia.org/wiki/Supercompensation
Monday, October 15, 2012
Day 1... Easy?
Today marks Day 1 in training for the Iron Horse 100 Mile Run. What was on the schedule? An EASY 6 miler. EASY? Yes, I could hardly believe it!!!! An incredible ultra-running coach was referred to me and luckily she agreed to coach me through this challenge. She is a bad-a$$ runner herself and I feel privileged to be under her training guidance. I received my training plans last night and Coach has me starting the next couple of weeks slow and steady, gaining some mileage, and building a base. I was shocked and in love with the plan! I thought for sure Coach would start me out hard with my face in the dirt. After having a tough couple of weeks, this easy build over the next month has me happy! Now, now.... I'm not so naive to think this happy, blissful, easy build will last. Some hard, grueling, exhausting miles are coming my way. I'm just happy to delay it a couple of weeks! The plan... build, get strong, then BRING IT ON!!!
 |
| 6 miles of easy, blissful running on the trails of Kennesaw Mountain today. |
Friday, September 28, 2012
I'm running... 100 Miles To Africa.
Well... sort of... let's start at the beginning...
Over the past few years I have lost my weak, feeling nice and strong and wanting to conquer more in my life than I have ever dreamed of doing. I enjoy diving into new challenges, head first... driving hard, getting the job done. I set a goal and work my tail off, nose to the grind, work like a horse, and then relish in the satisfaction of finding that my potential is limitless. Once I set my mind on a goal, I'm like a freight train... a relentless powerhouse pushing forward. Taking on big challenges, win or fail, it's just how I roll.
If you have followed along with me this year, you might have noticed that the miles I am checking off with my running are increasing. It's one benchmark after another, keeping me excited and thirsting for more. I have fallen in love with ultra running this year, it has given me so much in return. These long runs have forced me to quiet my mind, find a deeper spiritual place with God, pushed my body beyond what I thought was possible (injury free!), fallen in love with the pure joy of running, and have met the coolest darn people around.
In three months I went from my longest run being the marathon, to some hard 30 milers, 40 miles, and 56 miles. Trust me, I put the hard work in over the past few years to become strong enough for my body to handle this and keep injury free. Read my sit-at-home-chubby-mom-to-athlete story, anyone can do it... just start! .... Anyway, my next progression in the running world seems like it should be the 100K, right? I thought it would, but noooooooo.... God has other plans for me.... and knowing my strong drive (or hardheadedness) it has to be the 100 MILER!
Seriously, I didn't even know people ran this far several years ago. And why the heck would they?! Well... because they can! Because they know the thrill of being limitless, pushing beyond what is thought possible, craving to achieve what most people would even consider. I have met some incredible (and truly insane) runners that check off 100 milers like a routine marathon, they all have incredible stories of unrelenting drive. Most don't even have an athletic background, some just got tired of being a fat-arse and decided to change. Mostly ordinary people, accomplishing personal greatness. Everyone has their own marathon, 1 mile to 500 miles, going after it and grabbing it changes your life. Find yours, no excuses!
Back to my decision to run 100 and what the heck it has to do with Africa.... 100 has been in the back of my mind over the past few months for a "one day" event. It got pushed along when I was asked by Zulu Racing to travel to the Eastern Cape region of South Africa to direct a local 5k race in a rural village. The idea of traveling that far with 3 young children at home made me extremely nervous, but I knew I had to do it. It was a chance for me to give others the fulfillment and joy I have received from running, to experience struggle and triumph. I was also asked by Life Connection Ministries (LCM), who I will be traveling alongside, to implement a type of running/mentoring club in the local schools. Of course I will!!!! Running... kids.... teaching life skills.... right up my alley.
100K to Africa just doesn't seem quite right. No, hmmmm.... it has to be 100 Miles To Africa. Now that has a ring to it! Thus the Iron Horse 100 mile Endurance Run February 9, 2013. I will be fundraising for LCM to continue their incredible work within this region of South Africa and helping to establish a scholarship fund to help send more children to school.
Do I have enough experience? I don't know. Will I fail? Maybe. Will I give it my gut-wrenching all? You better believe it!!!
Stay tuned, follow along on my journey, ready or not... 100 miler, I'm coming for you!!!
And yes... the donation request will be coming soon...
Over the past few years I have lost my weak, feeling nice and strong and wanting to conquer more in my life than I have ever dreamed of doing. I enjoy diving into new challenges, head first... driving hard, getting the job done. I set a goal and work my tail off, nose to the grind, work like a horse, and then relish in the satisfaction of finding that my potential is limitless. Once I set my mind on a goal, I'm like a freight train... a relentless powerhouse pushing forward. Taking on big challenges, win or fail, it's just how I roll.
If you have followed along with me this year, you might have noticed that the miles I am checking off with my running are increasing. It's one benchmark after another, keeping me excited and thirsting for more. I have fallen in love with ultra running this year, it has given me so much in return. These long runs have forced me to quiet my mind, find a deeper spiritual place with God, pushed my body beyond what I thought was possible (injury free!), fallen in love with the pure joy of running, and have met the coolest darn people around.
In three months I went from my longest run being the marathon, to some hard 30 milers, 40 miles, and 56 miles. Trust me, I put the hard work in over the past few years to become strong enough for my body to handle this and keep injury free. Read my sit-at-home-chubby-mom-to-athlete story, anyone can do it... just start! .... Anyway, my next progression in the running world seems like it should be the 100K, right? I thought it would, but noooooooo.... God has other plans for me.... and knowing my strong drive (or hardheadedness) it has to be the 100 MILER!
Seriously, I didn't even know people ran this far several years ago. And why the heck would they?! Well... because they can! Because they know the thrill of being limitless, pushing beyond what is thought possible, craving to achieve what most people would even consider. I have met some incredible (and truly insane) runners that check off 100 milers like a routine marathon, they all have incredible stories of unrelenting drive. Most don't even have an athletic background, some just got tired of being a fat-arse and decided to change. Mostly ordinary people, accomplishing personal greatness. Everyone has their own marathon, 1 mile to 500 miles, going after it and grabbing it changes your life. Find yours, no excuses!
Back to my decision to run 100 and what the heck it has to do with Africa.... 100 has been in the back of my mind over the past few months for a "one day" event. It got pushed along when I was asked by Zulu Racing to travel to the Eastern Cape region of South Africa to direct a local 5k race in a rural village. The idea of traveling that far with 3 young children at home made me extremely nervous, but I knew I had to do it. It was a chance for me to give others the fulfillment and joy I have received from running, to experience struggle and triumph. I was also asked by Life Connection Ministries (LCM), who I will be traveling alongside, to implement a type of running/mentoring club in the local schools. Of course I will!!!! Running... kids.... teaching life skills.... right up my alley.
100K to Africa just doesn't seem quite right. No, hmmmm.... it has to be 100 Miles To Africa. Now that has a ring to it! Thus the Iron Horse 100 mile Endurance Run February 9, 2013. I will be fundraising for LCM to continue their incredible work within this region of South Africa and helping to establish a scholarship fund to help send more children to school.
Do I have enough experience? I don't know. Will I fail? Maybe. Will I give it my gut-wrenching all? You better believe it!!!
Stay tuned, follow along on my journey, ready or not... 100 miler, I'm coming for you!!!
And yes... the donation request will be coming soon...
Monday, September 10, 2012
You Had Me at "NACHO"
I'm on the prowl for foods that are healthy, pack some fuel into my body, easy, and darn delicious. I found this one from Fitness Magazine and not only is it scrumptious, it provides great energy for your workouts. I topped my Black Bean Nacho Burger with reduced fat sour cream, avocado slices, jalapeno slices, and salsa on a whole wheat bun. Lip smackin' good! Enjoy.
Black Bean Nacho Burger
Yield: 4 burgers
2. Place patties on a plate, cover with plastic wrap and refrigerate at least 30 minutes or overnight.
3. Preheat the oven to 350 degrees. Place buns on a baking sheet and heat in oven until warm to the touch, 4 to 6 minutes.
4. Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add patties to pan and cook until golden brown on one side, 4 to 5 minutes. Add remaining oil, flip patties and cook until underside is golden, 4 to 5 minutes. Remove from heat and serve topped with salsa and lettuce, if desired, on buns.
Black Bean Nacho Burger Prep: 25 mins Chill: 30 mins Cook: 12 mins
Makes: 4 servings Yield: 4 burgers
Ingredients
- 1 15 ounce can black beans, drained and rinsed
- 1/2 cup finely crushed tortilla chips (preferably blue corn)
- 1/3 cup salsa plus additional for serving
- 1/2 cup 50% reduced-fat grated cheddar
- 1 large egg, lightly beaten
- 1 scallion, white and green part, finely chopped
- 1/4 teaspoon black pepper
- 4 hamburger buns
- 2 teaspoons vegetable oil
- 4 butter lettuce leaves (optional)
Directions
1. Use a food processor or a potato masher (I used the masher, it was quicker and less clean up) to smash beans until chunky, leaving some partly whole. Stir in crushed chips, salsa, cheddar, egg, scallion and black pepper. Set mixture aside 10 minutes, then shape into 4 patties.2. Place patties on a plate, cover with plastic wrap and refrigerate at least 30 minutes or overnight.
3. Preheat the oven to 350 degrees. Place buns on a baking sheet and heat in oven until warm to the touch, 4 to 6 minutes.
4. Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add patties to pan and cook until golden brown on one side, 4 to 5 minutes. Add remaining oil, flip patties and cook until underside is golden, 4 to 5 minutes. Remove from heat and serve topped with salsa and lettuce, if desired, on buns.
Sunday, August 26, 2012
Friday, August 24, 2012
What Are You Doing Today...
... to better your life?
.... to better your health?
... to improve you fitness?
... to encourage others?
... to be an example?
... to support others?
... to accomplish your goals?
... to find your personal greatness?
... to realize your true potential?
... to lose your weak?
.... to better your health?
... to improve you fitness?
... to encourage others?
... to be an example?
... to support others?
... to accomplish your goals?
... to find your personal greatness?
... to realize your true potential?
... to lose your weak?
Friday, August 17, 2012
Cool As a Cucumber
That Georgia heat is sticking around and I have been loving this chilled cucumber salad! Ever since my brother in-law, Dan Visca, made this for me in New York, I have been eating it weekly. My kids are loving it too! Try it... it's a healthy snack or side dish... plus check out these health benefits!
Calories 13
Vitamin C 5.5 mcg
Molybdenum 5.6 mcg
Vitamin A 223.60 UI
Folate 13.52 mcg
Magnesium 11.44 mg
Fiber 0.83 g
Benefits:
Resources: http://www.gardeningchannel.com/the-health-benefits-of-cucumbers/
Cucumber Nutritional Content
One medium sized cucumber:Calories 13
Vitamin C 5.5 mcg
Molybdenum 5.6 mcg
Vitamin A 223.60 UI
Folate 13.52 mcg
Magnesium 11.44 mg
Fiber 0.83 g
Benefits:
- keeps the body hydrated, helps to regulate internal body temperature, and flushes out toxins
- leaving the skin on provides 10% of your daily vitamin C
- since it is rich in magnesium and potassium, it can help lower blood pressure in some individuals
- when eaten regularly, can help lower uric acid levels... great prevention of certain kidney and bladder stones
Simple and Fast Recipe!!!
- 2-3 large sliced cucumbers
- 1Tbsp extra virgin olive oil
- 1-2 Tbsp balsamic vinegar
- 2-3 Tbsp grated parmesean cheese
- chopped fresh basil, I like a lot!
- salt and pepper to taste
Resources: http://www.gardeningchannel.com/the-health-benefits-of-cucumbers/
Monday, July 16, 2012
Leaving the Comfort Zone
I've lived here for 10 years, it's my family's first home, it's where I brought home 3 little blessings, my memories here are sweet. This place has been my retreat from the world, my place of rest and comfort. The page has turned and now a new chapter in my life is taking place. Change is hard for me, as I like routine and familiarity, but the time has come for me to leave this little nest and take flight into new territory.
I'm moving, really not that far from where I currently live, but with the house change some life changes are coming with it. As hard as it is to leave, I am really excited to begin the walk (or run!) further down the path God has for my life. I see some new and exciting adventures ahead!
Why am I expressing all of this on a blog dedicated to a healthy and fit lifestyle? Because change is hard, but change can bring rewarding results that would otherwise stay uncovered. You can't be your best or realize your true potential if you are not willing to change. Bringing a shift to your workouts, eating habits, or daily routine can place you further down your path of self discovery. If you want to lose weight, begin a new training program, enter your first race, or integrate healthier eating habits... you first have to step out of your comfort! Transformation doesn't happen until you take the steps to make it happen. Don't settle for a life or well being of mediocrity...make the change, however big or small, and fill yourself with excitement of the possibilities that lie ahead.
I'm moving, really not that far from where I currently live, but with the house change some life changes are coming with it. As hard as it is to leave, I am really excited to begin the walk (or run!) further down the path God has for my life. I see some new and exciting adventures ahead!
Why am I expressing all of this on a blog dedicated to a healthy and fit lifestyle? Because change is hard, but change can bring rewarding results that would otherwise stay uncovered. You can't be your best or realize your true potential if you are not willing to change. Bringing a shift to your workouts, eating habits, or daily routine can place you further down your path of self discovery. If you want to lose weight, begin a new training program, enter your first race, or integrate healthier eating habits... you first have to step out of your comfort! Transformation doesn't happen until you take the steps to make it happen. Don't settle for a life or well being of mediocrity...make the change, however big or small, and fill yourself with excitement of the possibilities that lie ahead.
Tuesday, June 26, 2012
Hydrate... It Ain't No Joke!
Wow! Summer heat and humidity has hit full force and the effects can zap you quickly. Trust me... I just experienced this over the past few days and it is not fun! This time of year everyone should be ramping up their fluids. Wither you are training outdoors or stop in at the gym, the weather will cause you to loose more fluid. Be mindful to hydrate and replenish fluids regularly.
What does water do for my body? Water comprises 50% to 70% of body weight and is the single largest component of the human body. Water has many important functions: regulating body temperature, protecting vital organs, provides a driving force for nutrient absorption, and maintains blood volume just to name a few!
So... how much should I drink? I follow this rule for average fluid intake: Drink half your body-weight in ounces. For example, if you weigh 140lbs., then you should drink a minimum 70oz. of fluid. Coffee, sodas, etc... don't count! It must be fluids that actually hydrate your body. Buy a water bottle with the ounces printed on the side and be consistent with drinking the proper amount of water.
How much should I drink during outdoor activities? During exercise, especially in this heat and humidity, your body needs even more fluid to function properly. If you feel thirsty, you are late in keeping up! Drink fluids with sodium during prolonged activities to avoid hyponatremia. Here is the rule to follow when exercising, working outdoors, or excessive sweating: 1. Drink 17-20oz prior to activity. 2. Every 10-20 minutes, drink 7-10oz. 3. Post-activity, drink 16-24oz. for every pound lost. Especially if you are training outdoors, you should weigh yourself before and after exercise, then hydrate according to weight loss.
Why hydrating ain't no joke? Most people function in a mild dehydrated state, placing unnecessary strain on their bodily systems. Add sweat loss to this mild state and you quickly can enter into the danger zone. Loss of only 2% causes mild dehydration, 5% causes physical effects, 10% can cause severe disorders, and 10%+ can cause death! Click here to learn the symptoms of dehydration, ranging from mild to severe.
How are you going to lose your weak and find your strong if you are dehydrated? Don't mess around with your water intake, it ain't no joke!
Resources:
Ace Essentials of Exercise Science
Mayo Clinic
www.symptomsofdehydration.com
What does water do for my body? Water comprises 50% to 70% of body weight and is the single largest component of the human body. Water has many important functions: regulating body temperature, protecting vital organs, provides a driving force for nutrient absorption, and maintains blood volume just to name a few!
So... how much should I drink? I follow this rule for average fluid intake: Drink half your body-weight in ounces. For example, if you weigh 140lbs., then you should drink a minimum 70oz. of fluid. Coffee, sodas, etc... don't count! It must be fluids that actually hydrate your body. Buy a water bottle with the ounces printed on the side and be consistent with drinking the proper amount of water.
How are you going to lose your weak and find your strong if you are dehydrated? Don't mess around with your water intake, it ain't no joke!
Resources:
Ace Essentials of Exercise Science
Mayo Clinic
www.symptomsofdehydration.com
Sunday, June 10, 2012
Featured Athlete: Shay Eskew
If you haven't read about my friend, Shay Eskew, click here. See why he is my featured athlete... how being burned has made him a competitive IronMan triathlete.
Monday, June 4, 2012
Ahhhhh.....Black Mountain Monster 12 hour Endurance Run
Really?!!!!!! No!!!!!!! This is not what I expected at this point in my run!!!!! I tapered, I carbed, I rested, I was pumped going into this thing. What is going on? 15 miles in my 50 mile quest and I'm just not feeling the love. Good lord!... I just Boosted and carbed... I've got to burn all those calories! My hips are so stinkin' achy, my knee is tweekin' out, my motivation dips... it is going to be a long day.
The Black Mountain Monster 12/24 hour Endurance Run Is held at the Montreat College's Black Mountain Campus in North Carolina. The 5k loop course is a combination of wide grassy trails, simple wooded single track, asphalt (.5 miles), fields, and an occasional dirt road. It is such a diverse course, you feel like you are running through a new ecosystem every half mile. Each loop ends/begins at "tent city", an open field set up with runners/spectators tents and gear. My GUTS group sets up a couple of tents with tables of water and munchies, along with their personal gear. This was the spot of the real par-tay!!!
Suck it up Rachel! You are not a quitter! Keep moving forward!!!!!
I keep trudging along, looking forward to each loop for a snack, water, or smile from a fellow GUTS friend. The camaraderie among the group is unbelievable. Each are on a quest, yet each take moments to encourage and support others, realizing the importance of individual goals. Shouldn't it be this way all the time in life? I keep looping around remembering that after breaking through walls, personal greatness is accomplished. I ran silent, ran deep. Taking myself on a journey.
Mile 30-ish, ahhhhhhhhhhhh..... found my groove, found my zone, found the love.
What was the catalyst for the turn of events? Tapping into that deep place in my soul I wrote about in my last post. Having these spiritual experiences out on the trail is transforming and changes the tide, running becomes secondary. It takes concentration, focus, and relentless searching to arrive at this peace, but the reward is great. I felt a rhythm in my stride, joy in my heart, and a smile on my face. There were times my body sent me the message to letup, but I didn't want to stop, my peace was impenetrable. 40-ish miles in and I could taste victory. My pace quickened, I knew I would surpass my goal, and I wanted time for a victory lap. I wasn't settling for 50 anymore. Time came for the victory lap and time for my celebratory-secret weapon treat.... double-fisted-Krispy Kreme-glazed-doughnuts. They never tasted so freakin' good! At this point it was dark outside and the sugar kicked me in gear to complete my 18th loop in 11 hours 50 minutes. I ran by the GUTS tent for the last time yelling, "I got mine!". My 50+ ultra badge, a cool feeling.
Results... 56 miles, 2nd place tie 12 hour female!!!! Now for the 100k...
I know this will sound like an acceptance speech for the famous (trust me, I am humbled by many accomplishing more than myself), but I must express my gratitude... Special thanks to GUTS, you helped me achieve my goal in such a fun way. I am grateful for all your encouraging words, they inject a rush to the running spirit. You all ROCK on an epic level! Jim Bickelhaupt, I know you would have loved to been running, but your smile and support at base camp helped so many of us. Especially grateful for my husband, Peter, for holding down the fort for me to go on a personal journey. He never complained or gave me grief. I loved his many encouraging texts, especially "Go baby go!". God lifted me and gave me strength through His joy.
The Black Mountain Monster 12/24 hour Endurance Run Is held at the Montreat College's Black Mountain Campus in North Carolina. The 5k loop course is a combination of wide grassy trails, simple wooded single track, asphalt (.5 miles), fields, and an occasional dirt road. It is such a diverse course, you feel like you are running through a new ecosystem every half mile. Each loop ends/begins at "tent city", an open field set up with runners/spectators tents and gear. My GUTS group sets up a couple of tents with tables of water and munchies, along with their personal gear. This was the spot of the real par-tay!!!
 |
| Coolest people, ever! |
Suck it up Rachel! You are not a quitter! Keep moving forward!!!!!
I keep trudging along, looking forward to each loop for a snack, water, or smile from a fellow GUTS friend. The camaraderie among the group is unbelievable. Each are on a quest, yet each take moments to encourage and support others, realizing the importance of individual goals. Shouldn't it be this way all the time in life? I keep looping around remembering that after breaking through walls, personal greatness is accomplished. I ran silent, ran deep. Taking myself on a journey.
Mile 30-ish, ahhhhhhhhhhhh..... found my groove, found my zone, found the love.
 |
| Pic thanks to Jim Bickelhaupt |
Results... 56 miles, 2nd place tie 12 hour female!!!! Now for the 100k...
 |
| My strength and mile markers |
Friday, June 1, 2012
Encouragement to Move Forward
I'm leaving today for the Black Mountain 12 hour endurance run. I have high hopes in completing lots and lots of miles, basically running until time runs out! As I created a list of encouraging quotes to help keep me moving forward, I thought they can be used with any goal and in life. Finding a way to dig deeper within yourself can not only be rewarding physically, but often emotionally and spiritually. I think that is why I keep testing myself physically... I find a "zone" that takes me to a place physically, mentally, emotionally, and spiritually. It's a place in the depths of my soul that is not tapped into on a daily basis. When given the opportunity to set goals that will challenge you to find this level of self-discovery... take it, run with it, use it to transform your life into a happier, healthier, stronger you!!!
Quotes I'm running by to help keep me moving forward. (Apologies to not remembering authors to properly reference)
Quotes I'm running by to help keep me moving forward. (Apologies to not remembering authors to properly reference)
- Better to leave some energy for the later miles and finish strong.
- " Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." 1 Corinthians 9:23-25
- You're better than you think you are. You can go farther than you think you can.
- Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.
- We have killed our souls with comfort instead of seeking fulfillment and achievement.
- Don't worry about how long it takes, run within yourself.
- Adversity introduces a woman to herself
- Fall seven times, stand up eight.
- Run silent, run deep.
- In an ultra, there is more than one wall. There are many and each successive wall is higher and deeper. You must break through each wall to accomplish personal greatness.
- Don't stop until you get to the finish line.
Sunday, May 13, 2012
Stop And Smell The Flowers
Life is busy... really busy! Sometimes we get so caught up in our to-do list, work, family, training, etc..., that we forget to stop and smell the flowers. Flowers that bring beauty to our environment and flowers that bring beauty into our lives. It only takes a few moments to stop and realize the artistry among us, in nature and in people. This was my 'A-ha' moment running yesterday.
I woke up early with big plans to take a long run up and around Kennesaw Mountain. As I stepped out of bed and walked towards the kitchen, I knew my body was feeling something different. It was tired and wanted the warmth and coziness of my bed. I literally stood in the hallway 5 minutes feeling the pull of my bed vs. coffee in the kitchen. Aggggg.... go run.... you have to get it done... you'll feel better... you'll enjoy it once you get going... do it! Coffee, bagel, and out the door I go.
Halfway through the run my knee begins to aggravate me and my legs turned to lead. What am I going to do? I'm out on the trail and many miles from my car, not feeling this run at all! I decided to take it easy and surrender my run to enjoying the beauty among me... nature's umbrella sheltered me from the rain, fields of daisies, wild flowers in shades of purple, white, and yellow, the whoo-ing sounds of owls, birds singing, dark green ferns, and drops of rain rolling off oak leaves. I ran, I walked, I stood amongst the forest, I smelled flowers, I took pictures, I inhaled the fresh air, I smiled.
Taking time to enjoy nature all around me was like accepting a gift wrapped with a big, gorgeous bow. There are so many sweet surprises all around that can be missed if moments are not taken to catch them. Work hard, train hard, play hard... but don't forget to stop and smell the flowers.
I woke up early with big plans to take a long run up and around Kennesaw Mountain. As I stepped out of bed and walked towards the kitchen, I knew my body was feeling something different. It was tired and wanted the warmth and coziness of my bed. I literally stood in the hallway 5 minutes feeling the pull of my bed vs. coffee in the kitchen. Aggggg.... go run.... you have to get it done... you'll feel better... you'll enjoy it once you get going... do it! Coffee, bagel, and out the door I go.
Halfway through the run my knee begins to aggravate me and my legs turned to lead. What am I going to do? I'm out on the trail and many miles from my car, not feeling this run at all! I decided to take it easy and surrender my run to enjoying the beauty among me... nature's umbrella sheltered me from the rain, fields of daisies, wild flowers in shades of purple, white, and yellow, the whoo-ing sounds of owls, birds singing, dark green ferns, and drops of rain rolling off oak leaves. I ran, I walked, I stood amongst the forest, I smelled flowers, I took pictures, I inhaled the fresh air, I smiled.
Taking time to enjoy nature all around me was like accepting a gift wrapped with a big, gorgeous bow. There are so many sweet surprises all around that can be missed if moments are not taken to catch them. Work hard, train hard, play hard... but don't forget to stop and smell the flowers.
Tuesday, May 8, 2012
Rock These 3
Doing these 3 simple moves 3 times a week can help you lose your weak. Start easy and build your way up to a better, stronger you!
1. Push-ups - all hale to the mighty push-up! Love, love, love them! They not only help build upper body strength and endurance, but build the core too. There are many variations on the pushup that can hit different parts of the upper body. Get going on these, even if you start with the modified push-up, and make sure to add variety. My favorite... the narrow grip push-up.
2. Planks - plank it out! Like the push-up, there are many variations of the plank that can be used to work specific parts of the core. I like the plank because it works the full core (shoulders through hips) and then some. Building a strong core is key to functional movement and sport specific movements.
3. Squats - get low! Proper form is necessary when performing squats, once you've mastered your form then get your hips back and low! You will be working your quads, glutes, hips, and hamstrings... lots of leg work in one single motion. Many variations on the squat too.
1. Push-ups - all hale to the mighty push-up! Love, love, love them! They not only help build upper body strength and endurance, but build the core too. There are many variations on the pushup that can hit different parts of the upper body. Get going on these, even if you start with the modified push-up, and make sure to add variety. My favorite... the narrow grip push-up.
2. Planks - plank it out! Like the push-up, there are many variations of the plank that can be used to work specific parts of the core. I like the plank because it works the full core (shoulders through hips) and then some. Building a strong core is key to functional movement and sport specific movements.
3. Squats - get low! Proper form is necessary when performing squats, once you've mastered your form then get your hips back and low! You will be working your quads, glutes, hips, and hamstrings... lots of leg work in one single motion. Many variations on the squat too.
Sunday, April 29, 2012
This Is What I'm Talking About
Lose Your Weak (verb) \luːz jə(r) wiːk\ -
1. To stop having a part of the body that is not as strong or healthy as it should be
2. To no longer being a person that does not have much determination
Find Your Strong (verb) \faɪnd jə(r) strɒŋ\ -
1. To discover one's physical power and health
2. To uncover a lot of power, confidence, and determination
1. To stop having a part of the body that is not as strong or healthy as it should be
2. To no longer being a person that does not have much determination
Find Your Strong (verb) \faɪnd jə(r) strɒŋ\ -
1. To discover one's physical power and health
2. To uncover a lot of power, confidence, and determination
Tuesday, April 24, 2012
Ohhhhhh Yum!
This is my latest addiction for lunch. It provides lots of protein, healthy fats, and nutrients my body needs. It takes 2 minutes to make and my taste buds are in heaven. It's a lean, mean, energy packed meal. Try it out, your body will thank you. (It is a tweaked version of what my buddy Mike from my CrossTrain class has been eating. Thanks dude for the idea!)
1 can solid white tuna (I use packed in olive oil, but packed in water is good too)
1-2 Tomatoes
1 avocado
Cilantro
1 can solid white tuna (I use packed in olive oil, but packed in water is good too)
1-2 Tomatoes
1 avocado
Cilantro
Sunday, April 22, 2012
TOTW x 2
My big day came yesterday and it was EVERYTHING I hoped it would be! Grueling, challenging, leg burning, heart pumping, soul searching, exhilarating, inspiring, rewarding.
SweetH2O 50k. It's not the miles that get you, it's the course. Rooted paths, rocky crevice descents, water crossings, climbs to respect, 6,700ft. elevation gain, 2 x 4 miles of gas and power line roller coasters, and the famous Top Of The World (TOTW) x 2.
November 2011 I set my sights on new challenges, SweetH2O was my pick. It was to be my induction into ultra trail running and finding my inner strength in the process. Six months of training, digging deep, acquiring ultra status along the way, and finding my personal strong came out on this course. Never did I think to quit, never did I wish to be some place else, never did I question my quest. Every step that was grueling I relished, every step through rolling paths brought me inner peace, every step reminded me of where God has brought me in my life, every step I loved.
I'm riding high from this experience and will ride it into my next challenge. I hope you will set your sights on goals, no matter how great or small, that bring you to a place of witnessing your inner strength. It's all about discovering your personal greatness.
Peace!
SweetH2O 50k. It's not the miles that get you, it's the course. Rooted paths, rocky crevice descents, water crossings, climbs to respect, 6,700ft. elevation gain, 2 x 4 miles of gas and power line roller coasters, and the famous Top Of The World (TOTW) x 2.
November 2011 I set my sights on new challenges, SweetH2O was my pick. It was to be my induction into ultra trail running and finding my inner strength in the process. Six months of training, digging deep, acquiring ultra status along the way, and finding my personal strong came out on this course. Never did I think to quit, never did I wish to be some place else, never did I question my quest. Every step that was grueling I relished, every step through rolling paths brought me inner peace, every step reminded me of where God has brought me in my life, every step I loved.
I'm riding high from this experience and will ride it into my next challenge. I hope you will set your sights on goals, no matter how great or small, that bring you to a place of witnessing your inner strength. It's all about discovering your personal greatness.
Peace!
 |
| Photo courtesy of my good friend and running gal Dixie Cox. |
Monday, April 9, 2012
You're seriously going to eat that?
Look at the labels on food and beverage products before you consume! Is it nutrition that can fuel your body or preservatives that sludge through your digestive system? What you put in your body directly effects your body's function and ability. I believe most people do not know what it truly means to "feel good". Until a person eats nutritionally and is involved in some form of regular physical activity, they will never experience the fullest their body has to offer. Treat your body well and it will reward you back!
Check out Food Facts to find out what's really in your food.
Let's have a little fun with some examples below.
Ingredients:
Check out Food Facts to find out what's really in your food.
Let's have a little fun with some examples below.
Ingredients:
CEREAL (RICE, WHOLE GRAIN WHEAT, SUGAR, WHEAT BRAN, SOLUBLE WHEAT FIBER, SALT, MALT FLAVORING, MALTODEXTRIN, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2]), CORN SYRUP, SOLUBLE CORN FIBER, BLUEBERRY FLAVORED FRUIT PIECES (SUGAR, CRANBERRIES, BLUEBERRY JUICE FROM CONCENTRATE, GRAPE JUICE CONCENTRATE FOR COLOR, SUNFLOWER OIL), FRUCTOSE, SUGAR, VEGETABLE OIL (SOYBEAN AND PALM OIL WITH TBHQ FOR FRESHNESS, PARTIALLY HYDROGENATED PALM KERNEL OIL)†, MALTODEXTRIN, CONTAINS TWO PERCENT OR LESS OF NATURAL AND ARTIFICIAL BLUEBERRY FLAVOR, DEXTROSE, SORBITOL, GLYCERIN, NONFAT DRY MILK, SOY LECITHIN, SALT, NATURAL AND ARTIFICIAL FLAVOR, CITRIC ACID, NIACINAMIDE, COLOR ADDED, MALIC ACID, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), BHT (PRESERVATIVE). †LESS THAN 0.5g TRANS FAT PER SERVING
VS.
Dates, Almonds, Unsweetened Cherries
Answer: Kellogg's Special K Blueberry snack bar VS. Larabar cherry pie bar
Nutrition Facts:
20 oz. bottle - 240 Calories, 62g Sugar
VS.
12 oz. can - 0 Calories, 0 Sugar
Answer: Sierra Mist Natural VS. La Croix Lemon-Lime sparkling water
Ingredients:
Milk, Sugar,Milk modified Ingredients, Glucose Solids, Mono and Diglycerides, Cellulose Gum, Guar Gum, Polysorbate 80, Carrageenan, Flavor(s) Natural, Color(s)
VS.
Milk, Cream, Sugar, Natural Tara Gum, Natural Vanilla Flavor.
Answer: President's Choice Vanilla Ice Cream VS. Breyers Natural Vanilla Ice Cream
VS.
Dates, Almonds, Unsweetened Cherries
Answer: Kellogg's Special K Blueberry snack bar VS. Larabar cherry pie bar
Nutrition Facts:
20 oz. bottle - 240 Calories, 62g Sugar
VS.
12 oz. can - 0 Calories, 0 Sugar
Answer: Sierra Mist Natural VS. La Croix Lemon-Lime sparkling water
Ingredients:
Milk, Sugar,Milk modified Ingredients, Glucose Solids, Mono and Diglycerides, Cellulose Gum, Guar Gum, Polysorbate 80, Carrageenan, Flavor(s) Natural, Color(s)
VS.
Milk, Cream, Sugar, Natural Tara Gum, Natural Vanilla Flavor.
Answer: President's Choice Vanilla Ice Cream VS. Breyers Natural Vanilla Ice Cream
Sunday, April 1, 2012
Those Miles Are MINE!
Woo-hoo! I can officially call myself an ULTRA RUNNER! Yesterday I participated in the GUTS Operation Endurance 12 hour run and loved (almost) every minute of it.
This is is how it started... I needed one more long run for my SweetH2O 50k training and really dreaded the thought of running 30 miles through my same routes. I needed motivation, I needed something fun, and I needed to run with people. Popping up on my FB page was the Guts Operation Endurance (OE) 24/12/6 hour run. Perfect! I can sign up for the 6 hour run and get my long 26-30 mile run, which would be my longest run at this point. Oh but wait, shoot! The 6 hour doesn't start until 2AM. Blah, no way, not starting at that time. Ok, I'll sign up for the 12 hour just so I can start earlier. Click, check, I'm in.
Mid story... This past month has been one of the hardest mental and physical blocks I have ever experienced. Sometimes I will have a week when I am just not feeling in the groove of things, my body doesn't want to move, and my head is not in it. I usually trudge through these weeks and come through the other side feeling stronger. But not this past month, yes... over a month of this! I have had to push every workout and every run. My last post pretty much sums up my whole month of training, pulling out mental toughness almost every workout. After a month, trying to constantly pull out mental toughness and motivation gets tiring. Knowing OE run was this weekend, I took the week easy and tried to rest. Friday came and I was starting to finally feel myself again. I was more than ready than to kick this funk to the curb. I got excited about running the next day and began making my playlist. Just the titles of the songs were pumping me up... I'm a Machine, Rip It Up, Hell Yeah, Let's Go... that's the vibe. Then I read a couple of blogs of some ultra runner women/mom's and I got really pumped reading their stories of realizing their potential through fitness and running. Body was rested, mind set was positive, kids were shuttled off, I was ready to do this run.
Ready, set, go... time to run. Did I plan to run 12 hours? No, just wanted to start early. Did I plan to run certain mileage? Kind of, I wanted 26-30 miles, it would be my longest, but considering the past month I would take what I could get. I ran. I felt good, no... great! I was having fun. People were great. My body was in a groove. Better... my mental block had cleared! I was pumped every step of the way! Finally, all my hard work and digging deep mentally was paying off. Where did it take me? It took me through 40 continuous, beautiful miles! Sure there were many others that racked up many more miles than me, but those 40 were mine. Those 40 were more than I thought I would accomplish. Those 40 are taking me to new places.
Can I get more of that? I'm already planning my 50. Losing the weak feels good!
This is is how it started... I needed one more long run for my SweetH2O 50k training and really dreaded the thought of running 30 miles through my same routes. I needed motivation, I needed something fun, and I needed to run with people. Popping up on my FB page was the Guts Operation Endurance (OE) 24/12/6 hour run. Perfect! I can sign up for the 6 hour run and get my long 26-30 mile run, which would be my longest run at this point. Oh but wait, shoot! The 6 hour doesn't start until 2AM. Blah, no way, not starting at that time. Ok, I'll sign up for the 12 hour just so I can start earlier. Click, check, I'm in.
Mid story... This past month has been one of the hardest mental and physical blocks I have ever experienced. Sometimes I will have a week when I am just not feeling in the groove of things, my body doesn't want to move, and my head is not in it. I usually trudge through these weeks and come through the other side feeling stronger. But not this past month, yes... over a month of this! I have had to push every workout and every run. My last post pretty much sums up my whole month of training, pulling out mental toughness almost every workout. After a month, trying to constantly pull out mental toughness and motivation gets tiring. Knowing OE run was this weekend, I took the week easy and tried to rest. Friday came and I was starting to finally feel myself again. I was more than ready than to kick this funk to the curb. I got excited about running the next day and began making my playlist. Just the titles of the songs were pumping me up... I'm a Machine, Rip It Up, Hell Yeah, Let's Go... that's the vibe. Then I read a couple of blogs of some ultra runner women/mom's and I got really pumped reading their stories of realizing their potential through fitness and running. Body was rested, mind set was positive, kids were shuttled off, I was ready to do this run.
Ready, set, go... time to run. Did I plan to run 12 hours? No, just wanted to start early. Did I plan to run certain mileage? Kind of, I wanted 26-30 miles, it would be my longest, but considering the past month I would take what I could get. I ran. I felt good, no... great! I was having fun. People were great. My body was in a groove. Better... my mental block had cleared! I was pumped every step of the way! Finally, all my hard work and digging deep mentally was paying off. Where did it take me? It took me through 40 continuous, beautiful miles! Sure there were many others that racked up many more miles than me, but those 40 were mine. Those 40 were more than I thought I would accomplish. Those 40 are taking me to new places.
Can I get more of that? I'm already planning my 50. Losing the weak feels good!
 |
| The tally marks kept me pumped! |
Friday, March 16, 2012
Mental Toughness... Get Some.
Picture this... I'm doing a 20 mile trail run, it's a gorgeous day, and at mile 10 I hit a mental wall. I feel like there is absolutely no way I can get another 10 miles done and 2 of those include a mountain climb. I usually run with enthusiasm and I've run farther than this countless times. What in the heck was going on? I was obsessing about my physical low and was having a difficult time changing my mental status. In fact, I was mad! Mad that I still had 10 miles, mad that I was not enjoying the run, and extremely mad that I felt like I lost the desire to push myself. I really wanted to quit and call it a day. But.... wait... I remembered that conquering the mind is most of the battle and... good lord... I'm not a quitter! Digging deep and reaching even deeper for some mental toughness, I kept putting one foot in front of the other knowing that the feet will follow the mind. I'd like to say I ended running my best, but it was not... my body was beat. What was amazing was the feeling of conquering the battle that was fought in my mind and pushing myself beyond what I thought I could do that day. I was emotionally pumped as I drove home. I even went on to run another enjoyable 6 miles later.
My point is not how many miles you can put in, but how mental toughness can get you farther, keep you from quitting, and help you accomplish your goals. It has to be practiced. The next time you feel like you can't take one more step, perform one more pushup, or hold your plank one more minute... grab hold of your mind and get it done! These small steps in prepping the mind for bigger challenges will also push your fitness level higher. Mental toughness plays a very important role in getting fit and realizing your true physical potential. Now find your STRONG!
My point is not how many miles you can put in, but how mental toughness can get you farther, keep you from quitting, and help you accomplish your goals. It has to be practiced. The next time you feel like you can't take one more step, perform one more pushup, or hold your plank one more minute... grab hold of your mind and get it done! These small steps in prepping the mind for bigger challenges will also push your fitness level higher. Mental toughness plays a very important role in getting fit and realizing your true physical potential. Now find your STRONG!
Friday, February 17, 2012
Treadmill Training
http://www.active.com/triathlon/Articles/Treadmill-Training-With-Dave-Scott.htm
The treadmill... I know, I know... the dread-mill. It's not quite the same as the beautiful outdoors, can't let the wind catch your hair or breathe in the fresh air. What the treadmill does offer is an alternative way to get that run/walk done. Let's look at it as a valuable training tool that allows you to get specific with your speed, incline, and form. I use the treadmill for exactly that, spending miles not just on intervals but also concentrating on form every week. The above link is an article posted on active.com by Dave Scott, 6-time IronMan World Champion. It's a pretty good article and a darn good workout! I performed this workout with my running/walking gym peeps for the past 2 weeks, 1st week as stated in the article and 2nd week reversed. It's a great combination of speed and hills, you'll definitely feel it! So... get your dig deep music going, find your STRONG, and get it done!
The treadmill... I know, I know... the dread-mill. It's not quite the same as the beautiful outdoors, can't let the wind catch your hair or breathe in the fresh air. What the treadmill does offer is an alternative way to get that run/walk done. Let's look at it as a valuable training tool that allows you to get specific with your speed, incline, and form. I use the treadmill for exactly that, spending miles not just on intervals but also concentrating on form every week. The above link is an article posted on active.com by Dave Scott, 6-time IronMan World Champion. It's a pretty good article and a darn good workout! I performed this workout with my running/walking gym peeps for the past 2 weeks, 1st week as stated in the article and 2nd week reversed. It's a great combination of speed and hills, you'll definitely feel it! So... get your dig deep music going, find your STRONG, and get it done!
- Warm Up: 8-12 minutes at 1.5 to 2 percent grade, starting off with a slow jog. In the last 3-5 minutes of the warm-up, gradually increase to your standard aerobic speed (outside pace). This gives your heart rate time to catch up. (Note: HR is not a good indicator until you’ve been running for about 15-20 minutes.) Once at aerobic speed, you’re ready to go into the first set
- First Set: 6x2 minutes on a hill with 1-minute rest intervals; effort should be moderately hard at the offset
- 45 seconds at 5 percent grade (don’t change speed)
- 45 seconds at 6 percent grade (don’t change speed)
- 30 seconds at 7 percent grade (don’t change speed)
- 1 minute rest interval at 2 percent grade (remain at your aerobic pace; don’t go down to a softer speed)
- Repeat 5-8 more times
- Second Set (leg turnover): 8-12x20 seconds at 0-.5 percent grade; you should be working at a sub-threshold pace. Segments are short to avoid unnecessary stress.
- Run for 20 seconds with good balance, symmetry and control; it’s not a flat out sprint.
- Jump off belt and straddle the treadmill for 20 seconds
- Jump back on for 20 seconds
- Repeat this sequence 8-12 times
- Third Set (if time permits): Run steady at aerobic pace for 12-20 minutes (1.5-2 percent grade).
- Extra Credit: Repeat sets 1 (with slight modification) and 2.
- Set 1 (modification): 6x1 minute on hills from 5- to 7-percent grades. Effort should be moderately hard to hard at the end. Include a rest interval of 1 minute between each round.
- Set 2: Same leg turnover set at 8x20 seconds
- Cool Down
Wednesday, February 15, 2012
Dig Deep Music Playlist
I am constantly looking for new music, songs that will motivate my gym peeps for spin, cross train, or running. I have come across a gazillion songs! My personal playlist... you know when you need to bring it on, suck it up, dig deep, lose your weak... that's my playlist. Below are some songs on my list now that are motivating me through tough training. Try a few the next time you need to find your STRONG!
Renegade - Daughtry
When We Stand Together - Nickelback
Titanium (feat. Sia) - David Guetta
I'm a Machine (feat. Crystal Nicole) - David Guetta
Feel It (Three 6 Mafia vs. Tiesto) - Three 6 Mafia
Diamond Eyes (Boom-Lay Boom-Lay) - Shinedown
All In - Lifehouse
Closer to the Edge - 30 Seconds to Mars
Rip It Up - Jet
Pure Rock you - Fissunix's bootleg
*Leave a comment and tell me your favorite dig deep song.
Renegade - Daughtry
When We Stand Together - Nickelback
Titanium (feat. Sia) - David Guetta
I'm a Machine (feat. Crystal Nicole) - David Guetta
Feel It (Three 6 Mafia vs. Tiesto) - Three 6 Mafia
Diamond Eyes (Boom-Lay Boom-Lay) - Shinedown
All In - Lifehouse
Closer to the Edge - 30 Seconds to Mars
Rip It Up - Jet
Pure Rock you - Fissunix's bootleg
*Leave a comment and tell me your favorite dig deep song.
Sunday, February 12, 2012
Nothing can prepare you for TOTW, but TOTW.
In triathlon there is a saying, 'nothing can prepare you for an ocean swim, but an ocean swim'. In trail running, 'nothing can prepare you for TOTW, but TOTW'. Top Of The World is a challenging climb that puts you on a power-line roller coaster to an elevation of 1150 feet over 1.5 miles (I'm estimating from my Garmin). It was a great challenge for a road runner - newbie trail runner and definitely a highlight of the SweetH2O Sweetheart race this Saturday. I loved every arduous minute of it!
The SweetH2O Sweetheart Half was held in Sweetwater State Park, Georgia by the Douglas County Rogue Runners. They put on a great race and the volunteers were outstanding. I had a blast! The course offered a perfect blend of challenging climbs and serene forest. Top Of the World peak was an experience in itself, one that strangely has me wanting more of that beast. My favorite part of the course was around mile 10 where the trail turned serene. I found my self alone, smiling, and feeling like I was 12 years old running through the woods again. I participated in this race to check out the course that will be doubled (+5miles) for the SweetH2O 50k race in April. I took it as a training run with no expectations, and came home as 4th place female finisher! They even gave me a coffee mug trophy. I'll be back in April, finding my STRONG for TOTW x 2. Where are you finding your STRONG?
The SweetH2O Sweetheart Half was held in Sweetwater State Park, Georgia by the Douglas County Rogue Runners. They put on a great race and the volunteers were outstanding. I had a blast! The course offered a perfect blend of challenging climbs and serene forest. Top Of the World peak was an experience in itself, one that strangely has me wanting more of that beast. My favorite part of the course was around mile 10 where the trail turned serene. I found my self alone, smiling, and feeling like I was 12 years old running through the woods again. I participated in this race to check out the course that will be doubled (+5miles) for the SweetH2O 50k race in April. I took it as a training run with no expectations, and came home as 4th place female finisher! They even gave me a coffee mug trophy. I'll be back in April, finding my STRONG for TOTW x 2. Where are you finding your STRONG?
Friday, February 3, 2012
TRX Sample Workout
Now that you have read about TRX, here is a sample full body circuit workout you can try. Include a 10 minute warmup and end with stretching. *As always, make sure you are cleared with your doctor before beginning a new exercise program.
Perform each exercise for 30sec. with a 30sec. recovery and each circuit 2-3x.
Circuit 1:
1. TRX jump squat
2. Chair/bench dips
3. TRX Plank
Circuit 2:
1. TRX 1 legged squat (R 30", L 30")
2. TRX rows
3. Crunches
Circuit 3:
1. TRX hamstring curls
2. TRX Pushup
3. Bicycle crunches
Perform each exercise for 30sec. with a 30sec. recovery and each circuit 2-3x.
Circuit 1:
1. TRX jump squat
2. Chair/bench dips
3. TRX Plank
Circuit 2:
1. TRX 1 legged squat (R 30", L 30")
2. TRX rows
3. Crunches
Circuit 3:
1. TRX hamstring curls
2. TRX Pushup
3. Bicycle crunches
Saturday, January 28, 2012
Get down with TRX
I am a huge fan of body weight exercise, exercises that are done using just the body as the exerciser's weight is leveraged for resistance. Pushups, dips, situps, planks... all are some basic body weight exercises. I usually incorporate this type of training with my gym peeps and clients, all of which have made great fitness progress with them. TRX is another avenue of gaining fitness using your own body weight.
What is TRX? TRX is suspension training, made of straps with grips that attach to a fence, pole, or anchor. It is a portable training tool that leverage's gravity and the user's body weight. www.trxtraining.com
Advantages of using the TRX:
*Promotes joint and muscular stability
*Development of the core muscles - you have to engage the core
*Allows the user to exercise in 3D - which represents our everyday movements
*Build strength and power without bulking up - women don't get bulk, men get chiseled!
*Great training tool for most fitness levels
*Portable
Disadvantages of the TRX:
*Cost - it is about $200
*Initially the exercises can be awkward for new users
*Individuals with weaker body muscles below the normal range may not have the core stability or joint integrity that will allow them to use this system effectively.
My opinon of TRX:
It ROCKS! As a runner and athlete in other sports, I need to make sure I have good overall body strength to help keep me injury free and performing at the level I want. Runner's especially need to keep their core, hips, glutes, and quads strong to protect the knees, keeping a strong base of support. I can get super low in squats and lunges that allow me to place more load on the glutes, hips, and quads without compromising form. Man my butt gets sore! Many upper body exercises are available without lifting weights and bulking up. In fact I think I have gotten stronger in my upper body because my body weight is more challenging than the 10lb dumbbell I was picking up! The TRX is not the "be all" to training or the only piece of equipment that can get the results I or anyone else want. It is another option of training to choose that allows me variety and movement patterns that help me to reach my goals. If you are looking for something new in your routine or new ways to challenge your fitness, then get down with TRX. It will help you lose your weak!
References:
American Council on Exercise TRX Suspension Trainer professional
Fitness Anywhere: Learn about TRX
http://www.personaltrainersnyc.net/benefits-of-trx-training
What is TRX? TRX is suspension training, made of straps with grips that attach to a fence, pole, or anchor. It is a portable training tool that leverage's gravity and the user's body weight. www.trxtraining.com
Advantages of using the TRX:
*Promotes joint and muscular stability
*Development of the core muscles - you have to engage the core
*Allows the user to exercise in 3D - which represents our everyday movements
*Build strength and power without bulking up - women don't get bulk, men get chiseled!
*Great training tool for most fitness levels
*Portable
Disadvantages of the TRX:
*Cost - it is about $200
*Initially the exercises can be awkward for new users
*Individuals with weaker body muscles below the normal range may not have the core stability or joint integrity that will allow them to use this system effectively.
My opinon of TRX:
It ROCKS! As a runner and athlete in other sports, I need to make sure I have good overall body strength to help keep me injury free and performing at the level I want. Runner's especially need to keep their core, hips, glutes, and quads strong to protect the knees, keeping a strong base of support. I can get super low in squats and lunges that allow me to place more load on the glutes, hips, and quads without compromising form. Man my butt gets sore! Many upper body exercises are available without lifting weights and bulking up. In fact I think I have gotten stronger in my upper body because my body weight is more challenging than the 10lb dumbbell I was picking up! The TRX is not the "be all" to training or the only piece of equipment that can get the results I or anyone else want. It is another option of training to choose that allows me variety and movement patterns that help me to reach my goals. If you are looking for something new in your routine or new ways to challenge your fitness, then get down with TRX. It will help you lose your weak!
References:
American Council on Exercise TRX Suspension Trainer professional
Fitness Anywhere: Learn about TRX
http://www.personaltrainersnyc.net/benefits-of-trx-training
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