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.
Subscribe to:
Posts (Atom)