I'm baaaack!!

Today's Workout:
25 minutes on treadmill (4 minutes running + 1 minute walking)
Total Body Circuit Training (3 sets of 12 for all exercises/60 second planks)
1A: Single-leg dumbbell straight-leg deadlift
1B: Jumping pullup
1C: Dumbbell swings
1D: Cable row
1E: Side plank
2A: Barbell row
2B: Underhand grip lat pulldown
2C: Straight-leg deadlift
2D: Rear lateral raise
2E: Plank

So after a three-month hiatus, I've decided to bring this blog back to life!! I am now 28 weeks pregnant and I thought that regularly blogging about fitness again will help to keep me motivated for these last 12 weeks before delivery. I am amazed at how fast this pregnancy is flying by!!28 weeks down...12 to go

(Please excuse my awkward right hand in this photo...I can never quite figure out where to place it!!)

I do have to admit something kind of embarrasing though...I think I need to invest in some bladder protection pads here pretty soon!! I've never been able to run this far into pregnancy before (with both of my other two pregnancies, I've always had to stop right around 20 weeks or so because it was just too uncomfortable.) I'm happy to say that at almost 7 months I am still running but my bladder is quite compromised with the extra baby weight pressing down on it. This is especially true when I run. I came off the treadmill today pretty sweaty and admittedly a bit leaky too. Anybody else have this problem? Please tell me I'm not the only one with terrible bladder control these days!!

(Disclaimer: "Running" is a pretty relative term these days. I am definitely slower and can't go as far, but I am still out there plugging along so I will still continue to call it "running" although "jogging" or even "shuffling" may be a bit more accurate!!)

Running for the fun of it

Today's workout looked like this...

60 min kickboxing class (this class always kicks my booty!!)
20 min core work/stretching (I'm really trying to work on stretching properly in order to improve and eliminate injury risk)

I read this article the other day that really resonated with me. It was from a blog called “Marathon Mommies" and was about a woman who finally understood the joys of just being able to run without worrying about setting PRs and setting a new pace standard. After lots of hard work, she had finally qualified to run the Boston Marathon. During her training however, she started to develop some severe abdominal pain and eventually had to have emergency surgery to remove a large mass from her abdomen just weeks before the race. In her own words she says this…

“After surgery and staying in-and-out of the hospital with complications, I was left unable to run for about four months, let alone even walk comfortably. It turns out I have something called Crohn's Disease, not a glamorous thing to have, but at least it was not what they thought it was, cancer.

There is one thing I can say (many people may think I am nuts.) I feel truly blessed to have gone through that. It is in those frightening, dark moments, that I learned the most about myself, what I am made of, and the way I think about moments in my life is completely different than in the spring.

My running used to be all about how fast I could run and that is really all I cared about. Forget about the fun along the way, going for a run just for the fun of it without worrying about my pace - the pureness of running had been wiped away and I was obsessed with splits, the newest gadget and not being satisfied with a race unless I placed in the top three.

Now things are different. The first week I started back it took me 20 minutes to walk a half mile. I am not kidding, I was that sore and stiff…But, even in that moment, 20 minutes felt like winning a marathon. I could move and that was all I needed.

I am now back to running. I have run a 15k and a half marathon this past month. I am not setting records or caring about my speed. I am just out there enjoying the moment and my ability to be doing something I love so dearly. Someday, maybe, I will again try a shot at Boston. But, for now, I am just enjoying the roads and taking it all in.

Now, I would never wish what I went through on any of you. However, the one thing I can say is sometimes we all can use a little reminder to sit back and enjoy the moment. Enjoy the movement. Enjoy the scenery. Enjoy your health and the ability to go out and run.

Every now and then, take off the watches, forget about your splits, feel the sun on your face, take a look around you and just enjoy the road you are traveling.”

This was exactly what I needed to hear this week. Sometimes I get so focused on time/pace/distance covered etc. that I miss out on the true joys of getting out and moving my body. I don’t give my body credit for all of the many wonderful things that it allows me to do. Sometimes I focus too much on how LARGE my thighs are rather than revel in how far those LARGE thighs have taken me, how many lunges, squats and miles they have endured and conquered!

I can’t even tell you when I last went out on a run without my Garmin, but I want that to change. I really do like knowing what my pace, time and mileage is at any given moment, but sometimes it does tend to take the joy out of running. I need to enjoy the experience of running a bit more and revel in the fact that my body can do a lot of wonderful things, even if it isn’t perfect. I love you Mr. Garmin, but I think a little break from you now and then may help me to focus more on what I CAN do rather than on what I CAN”T!

5k Race

Sorry for the little hiatus (AGAIN!!) Hopefully I'm back on track now!

After putting together my Race Results Tab, I realized something...I have not run a 5K race in over 10 years!! I ran a few in high school and several in college, but after switching over to longer distances, I left the 5K distance completely. Probably because I'm not a particularly fast runner and 5Ks are supposed to be FAST!

On a whim last week, I decided to sign up for a 5K on Saturday. It was just a small local race and I really wasn't expecting too much for these reasons...

1. I haven't been running more than 1-2 times per week since the half-marathon in an attempt to both heal my piriformis injury and break in my new minimalist running shoes.

2. I have done no speed training at all in recent months.

3. I am so NOT a 5K runner!!

I really do prefer longer distances because I feel like I can run in my more comfortable pace and not go "all out." ("All out" for each person is VERY relative. Kara Goucher, a world-class marathoner, was running a "slow" pace for her when she was 8 months pregnant of 6:30-7:00 min/mile. Ummmm, yeah, that's basically an all out sprint for me!!)

But I was also interested to see how well I could run a 5K on a whim. I actually finished in a pretty respectable time (24:56, average 8:03 min/mile) but the coolest part was that because it was a small race, I actually ended up taking first place in my age group (30-39) and won my very first running prize....a nifty medal!!

I took 6th place overall out of about 90 runners. Not too shabby for a run I wasn't even planning on a week ago. I have to admit, I kind of like these smaller races where you actually have a chance to win a prize every now and then, even if you're not Kara Goucher!!

New Shoes

Today's run went a little something like this...

I'm easing myself back into running while trying to recover from my hamstring/piriformis issues. I was actually pleasantly surprised with today's run...an average pace of 8:18 per mile. I was actually planning to take it a bit easier today but I felt good and perhaps these are to thank for that...

My new pair of Newton running shoes!!

Last week we headed down to Sheperdstown, West Virginia to check out a new "natural" running store. It's called "Two River Treads" and is owned by a physician and elite marathoner who preaches the benefits of running in shoes that mimic barefoot running and encourage midfoot to forefoot striking rather than heel to toe running (their motto is "the first running store to abandon the modern running shoe.") After reading the book "Chi Running" and doing some research about barefoot/minimalist running, I was a bit intrigued and decided to check it out for myself. I know a few people who run in the Vibram 5 Fingers (I find these to be a bit too extreme for my taste) and rave about them. After doing a trial run around the store's neighborhood, I decided to give these Newton Running shoes a go. They are minimalist shoes that have less cushioning and more forefoot propulsion to force people away from heel striking (the theory is that most running shoes these days are so cushioned and controlled that they force people into an unnatural gait pattern, a cause for a lot of injuries to the hip, knee and foot.)

I have struggled with some frustrating running injuries over the last few years and the idea that these shoes might help to alleviate these issues was very appealing to me. They were a bit more expensive than my normal running shoes (Asics Nimbus) but they are supposed to last twice as long (these shoes should last at least 1000 miles where most other running shoes start to break down after 300-500 miles.)

Because these shoes will force you into a more natural running pattern, they also require a "breaking-in" period. You start with running in them for just one mile the first time out, then you can add a mile each time you go out in them until you reach your normal running mileage. This breaking in period can last anywhere from 2-4 weeks. I just finished running my first 3-miler in them and I have to say I quite like them. I do notice I feel more tenderness in my calves and feet than in my other running shoes, which makes sense since they aren't as cushioned and I'm striking with my midfoot rather than my heel.

I'll be sure to give another review in a few months when I've had a chance to really break them in.

4th Place

FOURTH PLACE....THE FIRST LOSER?!?!?!

Do any of you remember those "No Fear" shirts that were pretty popular in the early 90's? They would usually have the "No Fear" logo on the front and then some saying on the back. Some of them were pretty inspirational, some were pretty mean and in my humble opinion, a bit inaccurate too. I remember one shirt having this phrase..."Second place, the first loser!" I'm sure this was intended as motivation to always shoot for the top, but I hardly considered a second place finisher in any competition to be a "loser."

Watching the Olympic games every two years though does make me think about 4th place being the "first loser." I have always felt a little bad watching the fourth place finisher in the Olympics. They have obviously worked so hard to even be in the Olympic games in the first place. Being the fourth best athlete in the world is nothing to scoff at either, but just being out of the medals must be a bit disheartening at times.

So what does this have to do with me?

Well, I got the official results from my half-marathon on Saturday. My time was 1:56 (as you can clearly see from the picture). My surprise was that I actually finished 4th in my age group! The race was REALLY small...I usually don't even come close to placing! It made me both excited and a bit sad though...

Happy because, hey, I came in 4th!! With an injury no less!!

A bit sad though because only the top three finishers received a prize (a pretty snazzy backpack) and the recognition. And perhaps the hardest part...I finished only 90 seconds behind the 3rd place finisher in my age group. Awwwwww, so close yet so far away!!

I will do my best to be happy about it though. I really feel like I gave it my all. Could I have gone 90 seconds faster...perhaps. But it's easier to second guess myself now that it's over. I was in a lot of pain at the time and it took just about everything I had not to stop and quit. So I'll try to take a "glass-half-full" approach and shout to the rooftops....

I CAME IN 4TH PLACE!!!

Talking Point: How would you feel about coming in 4th place? Any words of advice, condolences, congratulations, etc.?!?!?!

Pain is temporary, Pride is forever!

That quote was my mantra during the half-marathon today. The BIG NEWS...I survived it!! Now on to tell the tale...

Backing up a bit, about two weeks ago I strained my left glute somehow while doing some walking lunges at the gym. I felt some discomfort, but nothing too bad and I really didn't think anything of it. I only really felt it when I ran, but it was just nagging for a while, until it started to get much, much worse. I was determined to do my last "long" run last Saturday of 8 miles and it was pretty excruciating. I did most of it by myself since I had to slow my pace way down and I completely broke down after 4 miles. I remember yelling (at least in my head)..."This is SOOOO unfair!! I have only one week until the half-marathon and I have been running my butt off!!" (Butt is about as vulgar as I get!!) Then I actually started to chuckle a bit at that point because what I had just said was a bit too literal...I had literally run my "butt" into a huge amount of pain. The last few miles my backside seemed to go numb a bit and I was able to finish up the miles close to what I really wanted my race pace to be (about 8:30-8:40 min/mile.)

I decided to take the next few days off from running and did a lot of cross-training instead. Again, it never seemed to bother me except while running so I really enjoyed the cross-training. Then on Wednesday morning I decided to try a test treadmill run. I made it about 5 minutes before I had to stop. At this point I literally ran into the bathroom at the gym and bawled my eyes out in one of the stalls. I was so beyond frustrated and angry...just two weeks before I had been able to comfortably run 12 miles and now I was struggling to run for 5 minutes!! The pain was sharp and started to head down my hamstring during that treadmill run which I knew was not a good sign. I came home from the gym that day and cried my eyes out again with my husband on the phone. I told him I should just bag the race because I really didn't want to be in that much pain for 2+ hours. I definitely had a "woe-is-me" pitty party that afternoon!!

I spent the next two days considering dropping out (which by the way is what I would recommend to anybody else experiencing that kind of pain...I'm just terrible at following my own advice!!) I also rolled out my backside like crazy (did you know a simple rolling pin makes a great substitute for a foam roller?!?! Every time my son Landon would see me get it out he would say "Ohhh, momma's bottom hurts!") I also popped ibuprofen like it was candy and prayed for a miracle. I even had a blessing last night that somehow I would be able to survive today's run.

RACE RECAP

I am always nervous before a race, but I was exceptionally apprehensive about this one since I really had no idea what to expect. I wasn't in any pain, but I knew that it was running that always brought it on so I would only find out once I started out. Sure enough, I could feel the pain in my left glute from the very start, but it never got unbearable, just a constant ache. Fortunately there was no shooting pain like there had been on the treadmill. Miles 1-4 went by pretty smoothly, but I could tell I was holding back my running partner so I told her to run her own race and go on ahead. At this point I also turned on my music and it did help distract me from the pain.

Then at mile 7 the pain really started to get to me...not the pain from my left glute though. Fortunately that pain had begun to go numb by this point, but my left hip and especially my left knee really started to ache (I'm sure from compensation!) Miles 7-11 I limped along, hoping that I could survive the misery that was now my life!! Then at mile 11, my mp3 player died...I really missed my music at that point, but I also knew that there was no way I would stop now with only 2 more miles to go. I picked up a bit of speed and realized that unless something catastrophic were to happen, I could still finish my number one goal...to finish under 2 hours. It was a magical feeling when I reached mile 13 and I ran my heart out for that last 0.1 miles coming in at exactly 1:56.

I am actually really pleased with that time. It was under 2 hours (yeah!) and actually only a minute off from my PR (1:55). But there was still a bit of disappointment. My running partner had a great race and was able to run it just like we had trained. She finished in 1:49 and ended up taking second place in our age division. I was so happy for her, but a bit disappointed about what could have been. I had trained so well, eaten so well and my times were awesome, but it just wasn't meant to be today.

That is the hard thing about running and especially racing. You can do everything right, but you never know just what kind of body you will have to run with when it comes to race day. I was reminded of two very important lessons today though...

1. I'm STRONGER than I think I am!

and

2. I can do HARD things!

Today's run was the most painful run of my life (that's saying a lot since I have been running for 15 years now!) But I DID it!! I finished it because I am STRONG and I can do HARD things!! I am also so appreciative of all the prayers and thoughts that were sent my way today. I prayed several times during today's run and I know that it was the Lord who helped me to overcome what I could not have done on my own!

"I can do all things through Christ which STRENGTHENETH me." (Phillipians 4:13)

Now it's time to go rest and massage this aching body!!

Talking Point: Have you ever had a hard experience that made you realize just how tough you really are? I would LOVE to hear about it!!

Bondi Band

So I'm a little bummed right now. My training has been going really well for my half-marathon coming up on the 18th. A couple of weeks ago I tweaked my left hamstring doing some walking lunges, and it has been bothering me ever since. The pain isn't bad enough to quit running, but it is a nuisance. I am trying to stretch it out everyday and am just hoping that it will survive long enough to go 13.1 miles next Saturday. We shall see...



Ever since I cut my hair short, I have had a ridiculous time trying to find a way to keep my hair out of my face when I exercise. When it was longer, a ponytail would usually suffice but even then I would sometimes get some fly-aways that would bug me when I was doing an intense cardio session. I tried many different kinds of bands to try to contain my short locks but I hated how they would ride up my head, slip off or were just too tight. And bobby pins just weren't cutting it anymore. Then I saw an advertisement in Runner's World Magazine about these new headbands called the "Bondiband." Their motto is "No Slip...No Drip" and I have to whole heartily agree. They stay in pace, are comfortable to wear, and even prevent a lot of the sweat from pouring down onto my face while I workout. I got a few different ones, including the one below...



I really love these bondibands and I am now giving one lucky reader a chance to win one too. Just leave a comment telling me why you would like one of these bands (or you can just tell me why you think this blog is sooooo amazing!!:)



Just make your comment sometime before Monday morning and I'll be picking a random reader comment who will then win this...

(If you're not a "Runner Girl," maybe you can give it to someone who is!!)

Talking Point: Have you found any cool workout gear recently that you would like to rave about? I always love finding new products that actually work as advertised!!

My Training Partner

Well, I didn't actually get a picture of my food plate from last night's BBQ. It was a bit chaotic with 10 kids and 6 adults trying to eat at one time, but fortunately I was able to keep it pretty clean. My plate consisted of some grilled chicken, veggies with muhammara dip, cantaloupe and a few too many servings of veggie chips (love those things!) I did manage to avoid the cake and ice cream and the s'mores though so definitely a success. If there had been brownies, I would probably have given in...they're my absolute favorite desert!

Although I do have a running group that I get together with every Saturday, most of my runs are done solo. I enjoy this time that I have to zone out and think about things for a while.

But when I say I run alone, that's a little bit untrue, since I always run with my very faithful companion. He does a great job at keeping me motivated and monitors our pace very closely. He's always ready for a run (unless he needs charged) and gives me good feedback on how each run goes. This is him...

Awwww, isn't he sweet-looking? I really do love this guy. We've been together for over three years now and I seem to grow even more fond of him with time. We've done two marathon-training programs together and he was there for me when I struggled through the Richmond Marathon and triumphed in the Baltimore Marathon. He has been my constant companion while training for my current half-marthon too. He gets a bit neglected during the winter months (when the treadmill replaces him for a bit), but come Spring, Summer and Fall, he and I become the best of friends again.

In the dark days before the Garmin 305 entered my life, I used to have to map out my distances by car or bike and then guess at what my mileage, pace and total time would be. Now my little friend does it all for me and is amazingly accurate. They have since come out with a newer model (the Garmin 405) but I just can't imagine replacing this little guy, at least not yet!! Yes he is a bit bulky (I look like I have a small computer on my wrist when I run) but I wouldn't trade him!! He is definitely my favorite running gadget (outside of the very necessary Asics Nimbus running shoes I wear of course!)

Talking Point: What is your favorite piece of workout equipment? Do you have a Garmin watch? What do you think of it?

My New Running Goal

If you look over at the right side of my blog now, you will see this new little image...
After perusing some other health/fitness blogs, I saw some people had set goals to do a race in all 50 states. I've heard of the 50 States Marathon Club (people who run a marathon in all 50 states) and I've thought that was CRAZY!! But a race in each state seemed more manageable. Then I started thinking about the cost that would entail (the cost of getting to each state, staying in each state and then add on those race entry fees to race in every state....YIKES!) So I decided on a slightly modified goal for me...I have a goal to run (either in a race or simply for recreation) in all 50 states plus the District of Columbia. I have 14 states completed, 36 plus the District to complete. One really nice thing about living on the East Coast is that I can complete a lot of these states that are within driving distance fairly easily. I have friends and/or family in those northwestern states so visiting them and running/racing will be a bit easier (and good motivation to make a visit!) Running in Alaska and Hawaii will be really fun goals to meet (I'm hoping to go to Hawaii for our 10 year anniversary...just 3 1/2 years away!!) I think the most challenging part will be all those Midwestern states that are all standing starkly white right now. Anybody have any ideas on how to complete those?!?!?

I always like to have something to work towards in my exercise routines. Obviously this is a LONG term goal of mine (I'd like to do them all before I turn 40, giving me just about 10 years to complete it.) My short term goal is to run the Western Maryland Half Marathon with a PR on September 18th. I've put in the training, but you never know what can hit you on race day to derail your efforts. I may do one more half-marathon this season, but I think I'm putting off doing another marathon this year. I'm just not feeling the "running mojo" that I will need to pound out all those miles. I feel like all the running I've been doing for the half-marathon training has made me go a bit soft in the muscle department (I still weight-train consistently, but not as heavy and I feel like I've lost some definition that I had last spring.) After completing these half-marathons, I'm going to shift my focus a bit more into weight training and HIIT workouts to see what kind of results I can get.

Talking Point: What kind of short and long-term goals do you have related to fitness? Does having something concrete that you are training for help you to workout each day?

There's no place like home

I have belonged to many commercial gyms in my life (Gold's Gym in Provo, 24 Hour Fitness in both Houston and Katy, Texas, Gold's Gym in Bryan, Texas and now Gold's Gym again in Hagerstown.) I really love belonging to a gym because they have such great equipment and I enjoy taking the variety of classes that are always offered too.

But I also really like having the ability to workout from home if the need arises. On those days when I am short on time, have a sick child, or am snowed in (like this past winter!!), I like having the ability to go down into our unfinished basement to get in a good sweat session.

Here is what our home-gym currently looks like (we have collected various fitness paraphernalia throughout the years)...

Our weight bench.

We picked this up at a yard sale this summer. It also came with 250 lbs of weights. Yard sales and Craigslist are great places to pick up inexpensive and barely-used fitness items

One of our newest purchases, a Bosu balance trainer (you can get a great stability workout with this and it helps to make traditional exercises like squats, lunges, planks and push-ups even tougher!)

Our only piece of cardio equipment so far...a stationary bike. This is usually where I warm-up and cool-down.

Our tiny TV corner. I have a few workout DVDs that I enjoy doing at times. Right now it is mostly used to play music while I workout to my own routines, but I hope to add P90X and/or Insanity to my DVD collection for this winter!!

Last but not least, our collection of weights. We have 1, 3, 5, 10, 15 and 20 lbs dumbbells,

two ab balls (8 and 10 lbs) and two kettlebells (10 and 15 lbs). We also have a stability disk, some perfect push-up stands and a pull-up bar that needs to get hung up eventually!

We also purchased some foam flooring to make the concrete a bit more comfortable to work out on. I really do love my home gym and hope to be able to add on to it soon. My goal is to be able to do personal training sessions from my own home someday. A girl can dream!!

Talking Point: What kind of equipment do you have at home to workout with? Any favorite workout DVDs?

Turning 30

Today's 10-miler went a little something like this...

Average of 8:30 min/mile. We seem to be getting faster! Hopefully we won't bomb out during the half-marathon on September 18th!!

So I turned 30 at the beginning of this year and I have to say that I am loving it!! I was perhaps a little nervous at the thought of leaving my 20's behind, but so far 30 has treated me very well. I'm literally in the best shape of my life, I'm stronger and faster than I've ever been and I'm far more comfortable in my own skin. I really enjoyed my 20's, but if my 30's are anything like what these first 7 months have been like for me, they will totally rock my 20's out of the water!!

I think what helps me is seeing other people getting older and still maintaining a high level of health and fitness. Just because you turn a certain age doesn't mean that life is suddenly over. I was listening to a conversation after my yoga class the other night and one of the girls (a mother of three) was commenting that she might have one more child but ONLY if she could do it before she turned 30!! I actually started laughing out loud...the way she said it made it seem like 30 was the end of the road. I actually think 30 is just the beginning of discovering who I really am. I don't seem to compare myself to others as much, I understand my body in ways that I didn't before and I treat it better than I ever have.

So here's a big shout-out to being 30, or 40, or 50, or whatever age you happen to be. Embrace it, show it that it's just a number and you can make it be anything you want it to be (including your best year yet!!)

Talking Point: Have you hit a milestone birthday that actually turned out to be a lot better than you could have imagined? How do you feel about being or turning 30? 40? 50? 60?

Getting the Motivation

Well it's 9:30 a.m. on a Saturday morning and I've already done this today...
We averaged 8:40 min/mile for all 12 miles which we were all happy about. (Side note: I run every Saturday morning on the C&O Canal towpath with a running group that formed about three months ago. It consists of me, one other woman who is also running the Western Maryland Half Marathon and two men, one of which is training for an October marathon and the other who still can't understand the notion of paying someone else to run a race when he can run every Saturday for FREE!! He definitely has a point...I seem to wonder the same thing at the starting line of every race that I run. Of course running with so many other people and seeing that finish line at the end seems to make it all worth it!)

As much as I detest waking up at the crack of dawn to run, it is nice to finish early and still have the whole rest of the day to enjoy doing whatever I want (of course after running 12 miles that usually consists of lots of eating and a nap if I get my way!)

I was asked this last week by a friend on ways to stay motivated when starting and maintaining an exercise routine. I listed some of my main motivators in yesterday's blog entry, but here were some of the other ideas that I gave her...

1. Set a goal. I know that I am less apt to skip a workout if I am training for something specific. Make a goal to walk/run a 5K, swim a mile, complete a triathlon or even do 25 push-ups. All of these things will help you to stay on track.

2. Give yourself a reward. I told her to create a chart, much like you would do for a young child, and when you complete 10 planned workouts, give yourself a treat (manicure, new workout shirt, new pair of shoes, etc.) Make it something you really want so it makes you want to get it that much faster!

3. Create a fun play list. Sometimes knowing I have a new play list to listen to on my MP3 player helps to get me out the door on those mornings that I would rather stay in bed. Music can be a great motivator!

4. Find a workout buddy. Knowing that you are responsible to someone else besides yourself always makes you more likely to keep your fitness appointments rather than blow them off. Find someone who is around your same fitness level and try new things together.

Talking Point: How do you keep yourself motivated to workout?

I run for life

I did NOT want to get up this morning (it was drizzly and overcast, a perfect day for sleeping in, right?) But after fighting it for a few minutes, I decided I had better get 'er done! I ran roughly 4 miles (my Garmin petered out on me after a mile or so) then came home and did the following workout in the basement (I love having a semi-home-gym!)...

100 Jumping jacks
10 Squat thrusts (w/ push-up and burpee)
10 Triceps dips
10 Jump lunges
10 Bicep curls (20 lbs)
10 Jump squats
10 Shoulder raises (20 lbs)
10 Mountain climbers
10 Upright rows (40 lbs)
10 Box straddle jumps

Then you repeat with 90,9,9,9, etc., then 80,8,8,8, etc., then 70,7,7,7,etc., down to 10,1,1,1,1,etc. I completed this "10-9-8 Series" in 29:43.

Then I did a similar set for some ab work:
10 Crunches
10 Reverse crunches
10 Bicycle crunches

Then repeated with 9, then 8, etc. I finished this part in 6:06. It was a good workout to mix things up a bit.

The title of this post came from a great song I found yesterday while downloading some new running tunes. It's called "I Run For Life" by Melissa Etheridge. As some of you may know, my mom is currently battling colon cancer. She just completed her second dose of chemo and is doing amazingly well. This song will mean a lot to anybody who has battled or has somebody close to them who has battled cancer or something similar. I have had a lot of people ask me why I run. I could give lots of different answers...for health, exercise, to stay in shape, to feel good, to de-stress, etc. But I have to say the number one reason that I run is this...

I RUN BECAUSE I CAN!

There are so many people who would give anything to be able to do what I sometimes take for granted. My body allows me to lace up a pair of running shoes and hit the pavement for miles on end. I run for both myself and for all those who wish their bodies could do the same. And when the going gets tough and I really want to quit, I will think of all those people who are battling diseases and demons far worse than anything I could imagine...and I keep running. Because that's what they're doing too. They keep fighting because of everything that they have to fight for. And it makes us all stronger for it.

I made this little video for my mom, to share with her why I think she is amazing and to give her the strength to keep fighting that good fight against the darkness that is inside her. I love you MOM....FIGHT ON!!

Trying something new

Yesterday I came home from the lake completely EXHAUSTED! It's amazing how much the sun and heat can drain out of you. I was tempted to blow off the gym last night, but I made a commitment to try something new this week, so I was determined to go. And...

I LOVED IT!!

It has been a while since I have taken a yoga class and I've never taken the BodyFlow class offered at my gym (Gold's). A description of this class can be found here. It felt so good to stretch out those tight running muscles and I left the class feeling rejuvinated and ready to take on the world (or at least to tackle dinner and the bedtime routine last night!!) I think I will try to make this class a part of my weekly routine. I'm so glad that I decided to give it a whirl!

Before class last night, I had this very bland-colored meal...1 whole egg + 1 egg white, some organic unsalted peanuts and shredded wheat (did you know that regular shredded wheat only has ONE ingredient? SWEET!!) I usually try to make my meals a bit more colorful, but the supplies were a bit limited as its grocery-shopping day. Still, it was a good source of whole grains, protein and healthy fats.


This morning I did a 4-mile run. I was hoping to get it done closer to 32 minutes, but considering the humidity that had me sweating within a 1/4 of a mile (even at 6:30 a.m.), I'll take my 8:13 average pace today.
After my run I came home and did this routine. You will need to set your interval timer up to do two intervals; one for 10 seconds (your rest period) and the other one for 50 seconds (your work period). You will do 15 rounds and a different exercise for each round. I only did this once through and was wasted by the end, but if you are more hardcore, you could try doing it twice. Kudos to you if you can survive it!! Here's what your interval timer would look like...

Here are the exercises I did (alternating between cardio, upper body and lower body moves.) The number beside each exercise is how many I was able to complete during the 50 seconds of work...

1. Jumping jacks (57)

2. T Push-ups (12)

3. Sumo squat - 30 lbs (26)

4. Squat thrusts (16)

5. Bicep curl to shoulder press - 20 lbs (13)

6. Alternating reverse lunge - 30 lbs (24)

7. Mountain climbers (59)

8. Tricep dips (40)

9. Straight-leg deadlift - 30 lbs (21)

10. Snowboarders (33)

11. Dumbbell row - 30 lbs (25)

12. Kettlebell swings - 15 lbs (25)

13. High knees (70)

14. Lateral/front shoulder raises - 20 lbs (22)

15. Stability ball hip raise w/ curl (13)

Afterwards I did the following core workout, setting up my interval timer to look like this...

Six rounds of two intervals, one at 10 seconds (rest) one at 40 seconds (work). I did the following six core exercises...

1. Standard plank

2. Right-side plank

3. Standard plank

4. Left-side plank

5. Swiss ball rollout

6. Swiss ball jackknife

I did this routine two times through. It was a bit tough to finish considering the amount of sweat I had pouring off of me from the cardio workout beforehand, but I did it.

I refueled with my normal protein-flax-oatmeal and lots of water. My morning snack will be one egg + one egg white and a larabar before heading to the grocery store. Remember, if you want a chance at winning five LARABARS of your choice, just make a comment sometime before Monday morning. The more comments you make, the more chances to win!!

Talking Point: Have you tried yoga before? Do you use it as your primary exercise routine or do you supplement your other activites with a few sessions of yoga each week?

Weekly Challenge (Aug. 9-15, 2010)

My day began with a 6:30 a.m. 5-mile run...

The weather was great this morning and I felt really good. I ran each mile successively faster, running an 8:30 mile for mile #1 and a 7:47 mile for mile #5.

I followed this run with a circuit weight workout that consisted of the following exercises:

Warm-up
1. Jumping jacks (15 reps)
2. Prisoner squats (10 reps)
3. Push-ups (8 reps)
Repeat entire circuit 5 times.

10 minute Quick and Dirty Circuit
1. Dumbbell row (10 reps)
2. Incline dumbbell bench press (10 reps)
3. Squat thrusts w/ push-up and burpee (8 reps)
4. Dumbbell push press (10 reps)
5. Single-arm kettlebell swing (12 reps)
Repeat entire circuit 3 times.

4 minute Tabata-style workout
1. Dumbbell squat (AMAP in 20 sec)
2. Single-arm kettlebell swing (AMAP in 20 sec)
3. Hammer curl to press (AMAP in 20 sec)
4. Single-arm kettlebell swing (AMAP in 20 sec)
Repeat entire circuit 2 times.

I liked this workout because I can finish the whole thing in 20 minutes, it keeps my heart rate elevated the entire time and I work every major muscle group. I was sweating like a banshee when it was all over (I'm not really sure what a banshee is, or if it even sweats...but I was sweating something fierce nonetheless!)

Afterwards, I refueled with my breakfast-of-choice...

Protein-Flax-Oatmeal

Each Monday, I thought I would introduce a new weekly challenge segment. I hope these will encourage everyone (myself included!!) to step things up a notch and challenge your body into making the changes that you desire.

Weekly Challenge (August 9-15, 2010)

This week is a workout challenge. I want you to change things up a bit by trying something completely new to you. If you belong to a gym, try out a new yoga, spinning, Zumba or kickboxing class. If you prefer working out at home, try a new workout DVD (your local library is a great resource to try, and it doesn't cost you a thing!) If you walk for fitness, try adding in a few 60 second jogging intervals into your daily session. And you could just do what you normally do (bike, swim, run, elliptical, etc.) but just take it up a notch. Try doing some speed intervals on the treadmill or do a new weight workout using the Tabata-style method. Whatever it is, just try to aim for doing something new to you this week. Your body will be shocked by doing something new and if you have plateaued, it could be just the jump start your body needs to reach it's new level of fitness. And who knows, you might even discover something new that you really enjoy doing, a definite bonus!!

Talking Point: So what are you going to do this week to shake things up a bit? My plan is to try a class at my gym called Bodyflow (a yoga-pilates style class.) I definitely need to work on my balance and flexibility training so I am hoping this will be a good class for me to try out.

Going Long

I was a little worried about my 10-mile run this morning for two reasons...1. I felt a bit of a sore throat coming on yesterday and I was afraid I may be coming down with a virus, and 2. I had a GIGANTIC serving of fat-laden ice cream from the creamery last night and I wasn't sure how my body would digest it!

So I was pretty stoked about this morning's run...I felt fantastic! It's been a while since a long run has felt soooo good. I guess you have to experience the bad runs sometimes in order to truly appreciate the good ones.

Here are the final stats for today's run...

TOTAL TIME: 1:26:38

AVG PACE: 8:40 min/mile

Mile Breakdown:

Mile 1: 8:47

Mile 2: 8:44

Mile 3: 8:42

Mile 4: 8:44

Mile 5: 8:47

Mile 6: 8:46

Mile 7: 8:41

Mile 8: 8:43

Mile 9: 8:38

Mile 10: 8:04

I love to see my mile breakdowns, especially since I am really working on maintaining a consistent pace throughout my runs and finishing stronger than I start. Today's run definitely accomplished those two goals. I loved kicking it in at the end too! Only 6 more weeks until the half-marathon and I'm feeling pretty confident about it now!!

After a few stretches, I did my "wall-sit" for about 15 minutes. This is a great way to stretch out your hamstrings after a tough and/or long workout and it also helps to drain the lactic acid from your leg muscles so that they aren't as sore for the rest of the day. I have noticed a huge difference since doing this wall sit at the end of each long run.

(Please excuse those pasty legs and dirty ankles...we ran along the C&O towpath today which always leaves me a bit grimy.)

After a nice long, hot shower, I refueled with my breakfast staple...protein and flax oatmeal. Nope, it never gets old!!

I also ate a banana before heading out this morning and I fueled mid-run with some Nathan Catalyst Sugar Free Electrolyte Drink Mix tablets in my water bottle as well as some Clif Shot Bloks Electrolyte Chews. I am loving this new combination I have been trying out during this training season. Gatorade and the power gels were a bit too sweet for my taste and they always left a nasty film in my mouth afterward.

Talking Point: How do you fuel before, during and after a hard workout? I used to be unable to eat anything before a run, but I have gradually weaned my body into being able to handle a bit of fuel before long runs so that I don't run out of gas too quickly. My shorter runs during the week are usually done in a fasted state though. What about you...to eat or not to eat before exercise, that is the question, right?

Born to Run

"Some athletes run to train. Some athletes train to run. But make no mistake -- ALL ATHLETES RUN." - Under Armour

I am a runner. I have been running since high school with only a few breaks in between (namely an 18-month mission to Brazil and during the last trimester of two pregnancies.) I love running. I love the way it makes me feel. I love the way it empowers me and makes me want to be a better person. But I think most of all running has given me something that I had never felt until I found it...running makes me feel like an athlete.

I was not fortunate to have been blessed with the greatest balance or coordination. Organized sports are not one of my strengths (in fact, I seriously stink at every sport I've ever tried.) Try strapping things to my feet and telling me to move forward (think skiing and any form of skating) and things don't improve much there either. But running...that I can do. I'm not terribly fast. I'll certainly never give the Kenyans a run for their money. But I run. I run because I can. It makes me physically and mentally tough and I love that feeling. I love the feeling I get when I race and people I don't even know actually cheer for me!! Yes, me...not-very-athletic-except-for-running me. I even have my own personal water-person for a few hours (Okay, so in actuality they're actually wonderful race volunteers who pass out water/Gatorade cups to all the participants, but close enough!) Running makes me feel alive. It makes me strong. Running make me feel like an athlete!

So what makes you feel strong? I know so many people who abhor running, and you know what, that's OK. The point is to find your passion. What is it that makes you feel alive and want to set goals and see them fulfilled? Maybe it's biking, rowing, skiing, basketball, roller-blading, step-classes, kick-boxing, yoga, volleyball, pilates, swimming, etc. Whatever it is, follow that passion. Don't do something just because you "should" (although trying out new things may help you find what your true passion is!) Bring out your inner athlete by doing what you love. Not all of us were born to love running. But all of us were born to love something. So go out there and give it all you've got, no matter what that "IT" is.